The Livy Method Podcast - The Tweak This Week - Spring 2025 - Week 8

Episode Date: June 18, 2025

Join Gina and Program Manager Kim as they break down and dig into the tweak we see in week 8 of The Livy Method.The Tweak This Week? Maximizing and Feeding The Metabolism One Last Time.In this episode, Gina and Kim reflect on the halfway point of The Program, acknowledging the slower pace that often comes with summer distractions, but urging listeners not to underestimate their progress. With "feeding the metabolism" still in full swing, they explore how members are responding to splitting meals and snacks, and how this tweak is helping many uncover portion truths and hunger cues. Whether it’s a win from last week or a reset for this one, Gina reminds us this process isn’t about being perfect—it’s about being present–and how every stage of The Program has a rhyme and reason. Tune in for some real talk, a few laughs, and lots of insight on momentum, mindset, and making it all count.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. Week eight of the program. I was going to say, are you still here? But the only people watching these are the people who are still here. I mean, summer has come in. It feels quiet around here. People are getting busy, but we know people are still popping in. mean, summer is coming. It feels quiet around here. People are getting busy,

but we know people are still popping in. They're using the app. They're reviewing the information. Do not stop. Keep going. Keep going. Keep inching forward. Maybe you don't feel as productive as you were

in the first few weeks of the program. Maybe you're getting busier. You don't have as much time and attention for it. Do not underestimate what you have done up to this point and how the small little things that you can do will keep you moving one step closer to reaching your goals. Hi, Kim. Hello. Is it summer there? I hear it's summer there and it's hot and humid out there today. Where I'm sitting right now in my house is absolutely freezing and I keep talking to Tony about it. He's like, I'll get you a heater. I'm like a heater. Anyway, I digress. It's beautiful. The sun is shining just for the last couple of days. It was like rainy and cold

and it's really just been, which I want, which was, which is why I think no one's, doesn't seem like as many people are around because I think they're finally like, Oh, yeah, you're in BC and it's what is it snowing? What's it doing? No, but it is a little overcast today and we're supposed to get some cooler weather and some rain this week, which I don't I don't hate that through the summer. I like to have it broken up a little bit because I mean, as we've seen, we know weight loss and just your body in general, the heat's hard on your body. So when we get these little breaks, I don't mind it. When the breaks last for too long,

then I start complaining. I'm never happy. I think most people are never happy with the weather. There's always something to complain about with it, right? I try not to complain. Here's Jen, definitely not as productive, but good intentions and still here. And that's what this is about.

It's so other diets, let me be very clear, it gets harder as you go. You have to eat even less, exercise even more. It feels like a fight. This should not be feeling like this, like that. This should be feeling like what you're doing is actually adding up. There's momentum there.

You can feel the change physically, mentally, all of that. I wouldn't say it gets easier as you go, like, cause mentally there can be a lot of things that pop up, life can make it. But essentially in terms of like your body, addressing your body's needs, helping your body focus on fat loss, your body releasing that fat gets easier

cause your body's working for you. You are more in tune. You're starting to understand what it needs and the hard work that you have been putting in is adding up. Let's talk about feeding the metabolism because tomorrow we're gonna go back to splitting up those meals and snacks. What are the concerns, where are people at this week

compared to last week? I don't, you know, I think this week, I love where people are at because a l like they actually did be they would at feeding the you know, they looked at they took the challenge a and snacks. They saw what

it. So this week they are bit deeper, whether that take it that next step of separating the proteins from the carbs with the tweak, or if that means they're just gonna really push themselves out of their comfort zone and split more meals and snacks than they were willing to try last week. I think people came into this week a little bit more open-minded about the tweak.

Great, I love that. So now I can dig in a little bit more open-minded about the tweak. Great. I love that. So now we can dig in a little bit more this week. So if you didn't do it last week, give it a try this week. And if last week you split up the meals and snacks, try separating those proteins from your carbs because that is the setup and the lead up for our tweak that we're going to introduce next week. Yeah. And I think the takeaway that I think a lot of people got out of this tweak was portions and Which is obviously one of the takeaways you can get is your portions So, you know, we had a question from Kirsten just asking

If splitting the meals shows me I had too much in my bowl Am I correct to assume I can start making portions smaller next week and eventually split those starting on Thursday. Yes, absolutely. If you found that you were full after that first half, that first portion you had and you could only have token bites, that's a great opportunity to assess your portions but still being mindful that things are going to change. I notice for example, and I think a lot of people in the comments based on that hunger is you actually when you're feeding the metabolism, another part of this tweak is

what it does to your metabolism and your hunger. And some people end up feeling more hungry. So you don't want to automatically just cut your portions because you notice that next week, but you want to be more in tune with how much you're serving because of that. Yeah. I mean, that's what it's all about. And it's interesting how people's automatic go-to is like, well, let me just go to back to my single portions the way that it was now that I don't have to split them up anymore, but it's what you're learning about that.

Now it could be that you're realizing you were eating way too much, or it could be that you are like, your hunger levels are fluctuating. So maybe you weren't all that hungry last week and now you're hungry or this week. So this is why portions are always what they feel like in the moment. This is about getting more in tuned to your portions in the moment because your, your hunger levels will fluctuate. You're going to have days where you're super hungry and then days where you're

not hungry at all. And that goes for breakfast, lunch, and dinner. The, lunch, and dinner. The concept of eating bigger meals at larger meals at specific times a day doesn't make sense. You are not significantly hungrier at lunch or at breakfast or at dinner than you are any other time of day. It's just we've gotten conditioned to eating larger portions at those times of day. And so with spreading your meals and snacks out,

you might find that when it comes time for actual lunch, you might not be all that hungry, but then you're looking for a larger snack afterwards, right? And then people have a hard time understanding that because they're just used to, no, my big meal is at lunch or my big meal is at dinner. So this is really about getting super in tune to those portions.

Also splitting up those meals and snack what that does, it allows your body to start producing that GLP-1 hormone that makes you feel more satisfied. And we can get a bit resistant to that based on having these larger portions or not eating at all. And so there's a lot of science behind this, splitting up the meals and snacks part beyond just getting in tune to those

portions as well, especially when it comes to the protein and then your carbs because protein feeds into your satiety hormones makes you feel more satisfied actually help lower the amount of insulin your body needs when you have your carbohydrates. So so there is that science behind that. But for you real, real takeaway is hunger levels, being in tune to your portions and just having a greater understanding of that. Yeah.

And it's, you know, people can feel that it is doing something in their body because they're noticing some things. If you're the things that of note are changes to bowel movements in the, you know, when they were feeding the metabolism since they started thirst, being more thirsty now that could be attached to the weather change that you guys have had out there. If that's where a lot of our comments, but we've had the opposite weather change. So might not be that. And then hunger, the changes to people's hunger, people feeling more hungry or people finding

that they're not hungry at all in the evening, whereas dinner was always there. I need to eat this and now they're not interested. So indefinitely, those things are all signs that your body is noticing that you have done this and it's making some changes. And it's working hard. Hence those extra bowel movements you're noticing, which is great. That's what makes your digestive system have to work hard. I love that you mentioned the water because especially with this program, because you are eating so often, your body needs that extra amount of water to process and digest your foods.

Also because you're going after active fat loss and making sure that you're hydrated absolutely helps with that. So if you're eating more often, you might find that you are thirstier for a variety of reasons. One, your body's heading into detox and releasing that fat, or it's because of you're eating that much more often that your body needs that water in order to process your food, something that we don't think about.

Also, let's not forget about the mental part of that, right? Well, this is where you are eating so often, really messes with how your brain is wired, especially that restrictive part of your brain. So it kind of like lessens the emotion, emotional toll that you have associated to the foods that you are eating because you're eating so often. It's really getting out of getting you out of that restrictive mindset. In fact, having the opposite effect.

Oh my God, I don't want to eat. Why do I have to eat as opposed to, oh my God, I can't eat. I'm so starved. I'm so deprived. I want oh my god, I can't eat. I'm so starved. I'm so deprived I want I want I want now you can have and have and have and because you can have and have and have you don't Actually want and so there's a lot going on here with this tweak You wanted to talk about mindfulness doubling down on mindfulness with this with this week's tweak as well. Yeah, and I think that's where That that whole idea of I'm not hungry, I need to make the smaller portions

of it is you're still taking, when you look at that and you're looking at your portion, if you're still feeling, if you felt on Sunday like you were feeling full and you were still taking token bites, this is your reminder for the next few days that you wanna address that in the moment by not eating to satisfaction that first portion

of your meal. So when you start splitting tomorrow and you're eating, the goal is not to eat that first portion until you're feeling satisfied. That's still the goal of the entire meal as a whole. So when you're doubling down on those questions, the big point of it is really those ones at the beginning when you're serving this portion,

how does this portion feel for me when I'm looking at it? Does it feel like it's the right amount in the moment or does it feel like it's too much? When you're asking those questions, you do need to make sure that you're asking it on the meal as a whole and not just the protein portion that you've pulled out first or just the half that you've served yourself on your plate because you're not going to have that same idea. You really want this

next four days of splitting your meals and snacks. That mindfulness is going to be key for you to make sure that you're not feeling stuffed at the end of the first half that you're feeling at the end of both halves of it that you are feeling like you've had just enough to be satisfied. Bigger picture is this is practice so that once you've lost your weight to be in tune with when to eat, what to eat and how much to eat. And there's a couple of questions I wanna read here

and comments from our members. So one is Mike, this round I have not fluctuated more than three or four pounds. Doesn't sound like I'm successful, but I'm living life not to the fullest, but I'm learning that I can do this huge, massive and each for some people. It's around that's focused specifically on the scale. For some people, it's around where they're just trying to get through life, not gaining weight. For others, it's like, okay, I'm not gaining.

I'm not losing. I'm maintaining. I'm understanding that I can live. Right. And then you'll get another like, and I know you've signed up for the fall where that may be, okay, I'm maintaining, I'm understanding that I can live, right? And then you'll get another like, and I know you've signed up for the fall, where that may be, okay, I'm gonna, let's go for more. That's all part of it, right? That's all part of it. Let me finish reading. I am still somewhat following the plan,

but if I have an off day, the next day I go back on track and the weight levels off, this is the first in my life. And I now have the strength and determination to do this still signed up for the fall program. A cruise at the end of August, Thanksgiving and Christmas will be my true life lessons. This is what it's all about. Living method is not just a diet. It's not just a lifestyle either. It's making foundational change so you can go and live your life. And that's it with all the cruises and the holidays and the vacays and just being in tune. So I I love hearing this

Oops, where'd I go? I lost my go. I got to go back. Here's one from Kathy for me This is an absolute life change for me. I've been finding since the tweak last week when I came back to full portions I realized halfway through I'm not as hungry as I thought I was. So much of that is in your mind and the way your brain is wired to foods and your association with food and diets and restriction and deprivation that it allows you to like take a minute

and see it for what it is and be like, huh, oh, okay. But now you have that deep level of understanding. So you understand, oh, I ate half this last week and I was satisfied. So what's going on? I hear Anne, Anne, I got to speak to you because this is, I need you to listen to me on this one. I understand you, but you got to listen to me on this one. I really like splitting meals and snacks and lost a fair amount of weight last week. Let me tell you, it wasn't because of what you did last week. So first things first, it was what you've done in the days and weeks and months leading up to this point. Do not associate your weight gain last week with this tweak. Not to say that obviously it didn't play a

role in that, but it wasn't last week. If you started not to say that obviously it didn't play a role in that, but it wasn't last week. If you started the living method and you started with this tweak, you wouldn't have seen the scale move. You wouldn't have seen the scale move. It wouldn't have mattered what you did in the previous weeks because all of your hard work to getting that scale move last week was based on all of the hard work that you put into this coming up into this point. Is it okay to stick with this over the summer or add this in here and there and went on a plateau? Absolutely fucking no. Absolutely fucking no.

This is gonna be chaos. This is just you doing your own thing and because of your association, what you think works. It only works off the heels of everything that you've done up into this point. Remember, this isn't just random wackadoos shit. There's like a lot of science to back up the algorithm of what you're doing.

And I appreciate you asking. Like, I love that you asked this. A lot of people do. We still have five solid weeks left, right? The rest of week eight, what you wanna learn and do in week nine and 10, which is even better. it just builds on this week. And then weeks 11 and 12 build on all of the weeks. And what you

do in 11 and 12. That is what you want to do over the summertime. That's really, really, really important. Because one people reflect back and this is the problem that people have when they come back and do a second, third, fourth program. They're like, oh, well, these are the weeks that work best for me. And then so they don't do the things that they need to do as diligently and they wait for those weeks to come without realizing it wasn't that week. It was everything leading up to that week.

And so it's not normal to continue to eat so often. In fact, this is why you want to give, you actually want to give your body a break. This is why we give it a break from that, because that actually can lead to insulin issues rather than actually helping to address those insulin issues. So, so in the way that we do it as low stress on the body, if you were to continue doing that, that would be very high stress on the body. And so you want to fine tune it and build on what you've done in the last couple of weeks with Arch Week next week. And then after those two rounds of our revamp, then you want to build on the final two weeks. And then that is what's going to carry you throughout the summer.

Again, this isn't just a quick fix, add this in, do this. We also have a tweak that we're gonna be introducing that will help you get back on track. The one that Mike was talking about how get off track and then you do a back on track. So this is so much more, you, this is like you've started a course and you have five weeks left to go and you're like,

hey, teach, I'm out. I'm just gonna just, I'm good here. I've learned enough when you haven't even like graduated or learned all the things that you need to learn with the rest of the program. So we have a technique that will help you for when you find yourself indulging. That's way better than feeding the metabolism. So just a heads up on that. And this is a company that I can feel good about. It's Bombas. Did you know that socks are one of the most requested items by organizations supporting people experiencing homelessness? Yeah, socks. The thing most of us take for granted every single day.

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Because I want you to be successful, right? Like I want you to be successful, and people will be like, oh, this is what works better for me. If there was a faster, quicker, more effective way, honest to God, I would be like, have at her, have at her, go ahead. And the reason I wanna, I wanna, and I love that you asked this,

cause the reason why I'm so strong on this is not cause you, cause so many people ask this, they'll ask this with next week's tweak as well. And then they'll go ask to go back to the other tweaks before. I have sat in front of some of the most powerful people, honestly, and I knew what was best for them. And they'd be like, okay, I'm just gonna do this.

And I'd be like, oh, well, and they're like, no, this is what I'm doing, this is work for me. And I'm like, okay. And then they walk away confident, I walk away stressed. Next thing you know, why isn't this working for me? This is what you said that I was to do. I'm like, I didn't say to do that. You chose to do that.

And it never, ever, ever, ever, ever, ever has worked with the thousands of people that I've worked on. The living method is a specific method that science back. And there's a whole algorithm to it. There's a rhyme and a reason. And so multi-layered to everything that we do. And I do understand though, it's so radically different than any other diet

because people choose keto and you know, or they choose low fat or they choose whatever, or they choose whatever and that's what's working for them. And then this is where people with the living method be like, Oh, this is what works for me when the living method is a 91 day systematic process. And so you can't just pick any one week and follow that. Now basic food plan's a little different because the eating so often would stress and strain your system and anyone will tell you that's not good for you. That's why I say if anyone was to pick any one of any one week and analyze it, they would think I'm like lost my mind because they don't understand how it all works together. So again, I love that question because so many people

write Kim, they're going to do this. They'll do this with next week. So again, I love that question, because so many people write Kim, they're gonna do this, they'll do this with next week, why can I keep doing that? Should I do more rounds of downsizing? Can I put together my own program taking what I think was the best weeks that worked for me? So, so I think that was a important thing to share. I just know what's coming. And so many people feel like that. And I understand, I understand, and it's hard to have faith. But when you get to the end of the program, you

will look back and be like, Oh, yeah, shit, that makes sense. Okay, I understand. Right. What I miss out on there, I know I went off on a tangent. But it's only because I want people to be successful. And it's all bigger picture. And you just sticking with one thing is not it's not teaching you what you need. And it's not retraining your body either. And that it's the, it's the work that needs to be done physically with the rewiring. And there's still so many steps and the work that needs to be done mentally, just even wanting to stick with one

thing. And, and that in itself is like, you're just being like, okay, no, I'm done when there's so much more to do and work through. Yeah, I love that. I love the question. I love the question. I love the question. It is such a great question. And I think the big, you know, to your point,

the big piece of it is that it's not, at some point, if you're doing it, it's gonna work for a little while because of the reasons that it works for a while. But when it doesn't, you've then missed all of the things going forward. And that's the big piece, the big picture of this program is we get all of the pieces

and someone who's been following along for a while, I can tend to get stuck as everyone does in a habit of this, I get to the point at the end of the program, which you guys will hear about in a couple of weeks where we're doing a more personalized version of the plan. And when you do that, you need to shake it up every once in a while, even then, and be like, oh, this isn't working. Why not? And what did I get stuck on? And what did I forget to go back to? And I think that's why it's really important to be in the moment and be in the week and really just focus on that tweak and not

think ahead about, oh can I do this in the future or think back to, oh I liked it better when we were doing this. Just be in the moment with what is happening right now in the group and it's going to set you up for the next thing. When you look back on it you're going to have this other experience under your belt that that tweak is not going to have this other experience under your belt that that tweak is not going to be like the bee's knees like you think it is when you get to the end of this and you're trying to, you know, continue to lose through the summer. So just being open minded and being in the moment I think is really important with these tweaks.

Yeah, I mean, I'm going through some of the questions that we were to go over. I think we covered a lot of this, right? Like I do understand splitting up my meals and snacks. I noticed who was much more tired this week. Anyone else? Yeah, that's your body working extra hard. Could also be you're more active. It could be you're working hard at work. It could be a variety of other things.

Someone's confused about the reason behind it. I don't wanna go over that again because we talked about this last week, right? And this is sort of where we're moving on from the conversation we had last week, where someone's like, I'm already eating small portions and worry if I try to make them smaller, my body will think I'm back into a starvation diet.

Like that's so not it. You're not in a starvation diet when you're eating 12 times a day, right? Even the smallest of portions. And again, it's not about making your portions smaller or keeping them small. So at this point, if you've kind of missed the memo on that, you got to go back really, and understand like we can't I don't think we can just

start explaining that at this point. And I do have to say at this point, we do get a lot of people Kim who haven't been following, who all of a sudden will come in and jump in on these tweaks, they start to see people being successful. And like, this is obvious that whoever asked this has not been following for a while. And I don't mean any disrespect, but that happens a lot at this point. Usually we're like, what is going on? What's happening here? And it's like, oh, when we reach out to people like, oh, yeah, I stopped following in week three,

and now I'm back. And it's, it's hard. The one here that I'm leaning towards is I'm having a lot of trouble with feeding the metabolism. I tried eating half portion, waiting 20 minutes. I'm so stressed that it'll go more than 20 minutes. I keep thinking about food until I can dive in. Again, that's exactly why you got to be doing this tweak. You know, another time I sit down with a family meal, I eat half portion, then want to wait, but they move on and finish. I end up breaking down and eating the rest with them. Again,

another reason, right? Like that why you should do this tweak. For lunch, I was teaching a class the morning afternoon online, I only get an hour between classes where I need to eat and take a break for myself go for a walk away from the computer screen. I ate half my lunch. Probably you eat your lunch in five minutes and then you go on and do stuff, which is probably why you need to do this tweak. But it's this part here, I'm finding it impractical. Of course, it's fucking impractical. This whole fucking program is impractical because it's meant to shake things up physically, it's

meant to shake things up mentally, you're a teacher. If you just kept droning on about the same thing, you taught the same lesson every fucking day, guess what, nobody would learn anything. It's like all your different math equations or whatever you're trying to teach, you're looking for fun ways to teach it, different ways to teach it. If you just taught it the same way every fucking day, that's not going to help anybody learn. Right? So of course, it's so much easier to sit down and eat the meal, then finish and get back to life. of course, it's so much easier to sit down and eat the meal, then finish and get back to life.

Of course it fucking is. But you know what's so much easier? To be healthy and have lost your weight and to reconnect with yourself and trust when to eat, what to eat, and how much to eat. Just like it's so much easier for a kid to go on to the next grade, to graduate high school, having amassed all of this knowledge to be able to go through life confidently to know the things that they need to know. And so, so do you understand that? I'm trying to equate that as a teacher.

If you look at things as what the fuck is Gina trying to teach us here? What am I supposed to learn? Rather the impracticality of all of that, because it's not what you're used to. How did what you're used to get help you out? It's the same old shit. How did counting, weighing and measuring

over and over and over and fucking over and over and over and over and over again, what did that do for you? So if you can kind of step back, I mean, like, what's the point of all this? I don't mean what's the point of it. And actually be like, what's the point of all this? I don't mean what's the point of it. And actually be like, what's the point of it? As a teacher, especially, I would expect you

to try to understand it, right? And so that's where sometimes we, you know, we teach and not do at the end of the day. And so that's what this week's about. So if you're sitting here now and being like, what's the point of all these? What more is there to learn? There's a lot of rhyme and reason behind it.

And there's a lot to still learn. And this goes to, we got five solid weeks left. Get curious. What kind of vibe are you showing up with? This, it's impractical. Life is so much easier when I don't do it. All right. Are you gonna show up?

I would not bet on you to follow through and finish the rest of the program. Cause I think it doesn't have anything to do with this tweak. I just think it's where you're at. and finish the rest of the program. Cause I think it doesn't have anything to do with this tweak. I just think it's where you're at. You're probably tired of a diet. Summer's here. You don't want to do it.

You're looking for excuses. That's my opinion. I'm not, and I'm, I'm not judging anyone in particular. So is this really about this tweak that you're doing for four fucking days with at school would be like one or two of those days or is this bigger than that? Is this bigger than that? So that's what we got to think.

And I'm saying this as a setup to our tweak next week. So let's get into the tweak next week because this is where we're going to start really shaking things up because this is where we're revamping the food plan. And you got to really be all in for this next. But it also creates a lot more flexibility and you're gonna love next week, off the heels of this week. So yeah. Yes, off the heels of the impracticality of this week

comes something that might feel more practical. And as we do not skip ahead, we want you to crush the next four days of splitting the meals and snacks. And if you're not willing to do four days of something to better your health, what else on the list of things to do are you not willing to do in order to improve your health? That's the big takeaway for this week.

Next week, when we do the food plan revamp, it's super exciting stuff. We are going to be switching up the meals and snacks next week with the revamp. And the protein is now gonna to be your focus at lunch. The vegetables are going to be your star at dinner. And we're going to be adding some stuff to the snacks, going down to one snack instead of two in the afternoon, adding some protein and fats to that morning snack, that fruit snack.

This is where you can finally have the cheese with your apple that people have been asking about all groups. So lots of good stuff coming next week. Obviously there's going to be the guidelines post that's going to explain everything, but what do you want to cover about next week that you think everyone should know? Just it's perfect timing. Always is because everything's a rhyme and a reason. It's going to give you a lot more flexibility over the summertime. So we're gonna double down on protein at breakfast. And some people will be like, well, I'm already doing that. Cause some people fall into oatmeal.

There are certain proteins that will give you more protein than, you know, like peanut butter in itself. Yes, you can take 30 grams of peanut butter and have 500 calories, for example, where you take 30 grams of steak and has like 180 calories, for example. And no, we're not counting calories, for example, where you take 30 grams of steak and, and has like 180 calories, for example. And no, we're not counting calories, but the quality of the protein that you are consuming absolutely makes a difference. So you're just doubling down on that protein for

breakfast. We're going to decrease any of the heavier carbs and bump up your protein and fat. And this is not keto. And this is people will say, well, I haven't been having any carbs. Fruits are carbohydrates, vegetables are carbohydrates. Either there's carbohydrates in some of the proteins, chickpeas, lentils and whatnot. So doubling down on protein for breakfast. For morning snack, you can now add a protein and fat

to your fruit like nut butter, to your apple slices or a slice of cheese, or you can switch it up for something else, yogurt, cottage cheese. We're gonna give you a list of options and things that you can choose from. So it's not like we're introducing all these new foods. This is also the time where protein shakes

will come into play. Remember I said early on, I wasn't a fan of them in the beginning, but you can add them in later on. So this is where you can add in protein shakes if you like. Like Kim mentioned, protein is now the star of the meal for lunch. Your two afternoon snacks are down to one.

You can simply just combine them, but you're not taking the single portions and combining them. You are still only eating as much as you need for one snack. And so bumping up that protein is gonna feed into your satiety hormones that when you go down from two snacks to one, you're not feeling starved and deprived in which it takes a couple of days

for your body hormonally. And I'm talking about hunger hormones and whatnot to adjust to any changes in your diet. So that might take you a couple of days to get used to that. You'll also have options for that afternoon snacks. If you wanna have fruit with yogurt in the morning and a fruit again in the afternoon with nut butter, you can totally do that.

And then dinner of course is where we're focusing in on those vegetables at the end of the day, those carbs to bump up your glycogen a little bit and have it naturally fall, especially as the days get a little bit longer. So it's the perfect time for this tweak. Obviously you can see how that'll give you a little bit more flexibility.

And of course it's the setup and the lead up for next week. So, yeah, so cottage cheese with ham parts are my breakfast go-to with fruit mixed in. I'm getting in good protein. Yeah, I mean, some people are. Some people have fallen back into what they like, what they love,

either not having breakfast or having oatmeal or having toast. Like, I love me some avocado toast, but it does not have the protein that you need to have at breakfast. Right. So, so it's such a great week. And of course, that protein and fat, there are people that talk about how they feel, they feel full. If you're feeling full, you're eating too much. It's also where people stop asking the full mindful eating questions, because that gets monotonous. So this is where you got to learn how to be in check

with those portions again, by bumping up that protein and that fat. Because people are like, oh, I feel so full, it's all the protein. We're not really adding much more protein. That's why this is not keto at the end of the day, but that feeds into your satiety hormones. And if you've been splitting up the protein from the carbs,

you'll pick up on that already. Is why many of you, when you did that, were like, well, I have the protein first part first, I'm full by the time I have those vegetables, right? And so something to keep in mind when it comes to those portions. So I love the tweak. I can't tell.

I mean, I end up loving every tweak, but I especially love that. I think one of my big tips and takeaways for people to think about leading into next week is one, when you say you're bumping up the protein and fat, that doesn't mean you've got your meal and your portion and you're adding protein and fat on top of it. Just like you said, you're not putting those two snacks in the afternoon together together the same portions and eating them all at once. That would be too much. You would be stuffed. When you have that, so I'm going to use the apple and peanut butter as a snack, you're probably, if you're eating a whole apple now for your snack in the morning and you're adding peanut butter, chances are you are, if your regular is a whole apple, you are not going

to need that whole apple because the peanut butter and adding that protein and fat of the nut butter or the cheese or whatever is going to, to your point, feed into the satiety hormone and you're going to need less of the apple, but that energy is going to last you longer that you get from it. So it's super way because you start to to eat when you know, hey my energy and I've got a of me, you're not going t

your own, you're going to with some peanut butter o that energy. So that's a of it. But also with your bumping up the protein on your breakfast, be really mindful. You're not taking that same size portion and putting protein and fat extra. Like if you have your oatmeal that you have every morning and you decide, I'm just going to really lay on the protein on this, this is not laying the protein on top of your original portion. You need to really be in tune with those mindful

questions because you're going to feel different when you add a little bit of extra protein and fat and you bump that up. Drop the mic on that. Drop the mic on that because you eat the apple, you get certain amount of energy from it, right? Your body breaks it down, the glycogen stores that certain amount of energy. You eat half that apple, but now you add some protein and fat to it. You get the energy from the apple and then you get that sustaining energy. So it actually gives you longer lasting energy, less of the apple more of the protein. So you're not eating more food and just adding, you're not eating more food because you're taking the food you're eating and add more protein on top. So that's really, really

key. And I am now craving a watermelon and feta. So I'm going to go eat my lunch. I don't, that's not what I have to eat because I know I don't have any watermelon or feta, so I'm gonna go eat my lunch. That's not what I have to eat, because I know I don't have any watermelon or feta, but here we are. I have like a roast chicken that I'm gonna go eat with some salad anyways. Thanks Kim. I'm so excited for next week. If you were here, take a minute, be proud of yourself.

It's such a cool process. We are not done. If you find yourself going into this mindset of like, what am I going to do for the summer? We're going to run our summer club. It's a, it's a place you could join. You're going to have access to our team answering any questions. We're going to do some fun challenges and whatnot. Keep you, uh, give you somewhere to go over the summer if you're interested in that. Otherwise you have to stick around to the end of the program because that is going to set you up for success in the summer, always in between

groups. And if you're coming back and rolling into our next program in the fall, we are far from done. Far from done. Have a great rest of your day, everyone. And I will see you tomorrow. I'll see you later, Kim. OK, bye. Thanks, everyone. Bye.

Bye. Bye!