The Livy Method Podcast - The Tweak This Week - Spring/Summer 2024 - Week 10

Episode Date: July 3, 2024

Join Gina and Program Manager Kim as they answer your questions and break down the tweak that we see in week 10 of The Livy Method. This is the live recording from July 3, 2024.You can find the full video hosted at:https://www.facebook.com/groups/livymethodspringsummer2024Topics covered:This week we are Levelling Up Our Mind-Body Connection!What The Food Plan Revamp for this week looks like.Missing that second afternoon snack? What these tweaks teach us.Time for a check-in! Being in tune and paying attention.Let’s talk Back on Track - Why and how we use this tool.Staying comfortable can be a habit - The body loves to shake things up!How to keep Back on Track in your back pocket.Working behind the group? - What happens at the end?Tips for navigating the Program for the day you are on.What’s coming up next week – Flexibility! We are still doing the work!Be on the lookout for old habits - Doubling down on being in tune.To have breakfast or not have breakfast – Adjusting our choices as we go.Maximizing the foods we are choosing now. How do they feel?We are not after routine. Setting up for summer and living your best life.Ask us ALL the questions – We are all in on a strong finish with you!To learn more about the Livy Method visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livy and welcome to the Livy 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 re-listen 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,

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Well, welcome to The Tweak this week. This is where Kim, who is the manager of the maintenance... Start again. Kim is the manager of our weight loss program, so she knows what's going on. She knows what's going on. We like to get together each week and talk about the tweak this week, which of course we are in a week 10 of the program. We are working the revamp. And then of course we are going to give a sneak peek into next week's tweak. So I really want to get into that, but I was just reading some of these questions. So we need to talk about the tweak this week. Hi,

hello. Hi, how are you? Okay. I'm having like, I don't know what's going on. I don't know if it's the heat, but my mind this morning during the live,

I went live this morning in the weight loss group and I don't even, it's like my, I don't have words. I don't know where my head is at. Are you feeling that? Is it just me? I think, uh,

yeah, it could be a little bit of heat we haven't hit the heat here yet in BC but we're supposed to get it this weekend but I think too this is like a time when we have a lot of stuff going on we have um we're trying to get ready for fall we're trying to figure out what we're doing for summer and we're trying to finish this group super strong so I think um in our heads, there's a lot going on. And I think a lot of members can relate to that because, you know, school's just finished for a lot of kids. They're planning on going on summer holidays. They're trying to

follow the program. They're starting to panic about the end or what they do next through the summer. So I think they're probably feeling the same things, but yeah, yeah, it's a lot. It's a lot. Yeah. Okay. So let's break it down. Um, we are doing the revamp again this week. So again, some slight variations on the basic food plan. So continuing to pro focus on protein for breakfast morning, uh, snack can still be fruit, but you want to combine it with the protein and fat, but you have other options. For lunch, we're focusing on protein as the star of the meal, but still also including vegetables, leafy greens, healthy fats. Overall, trying to minimize those heavier carbs, but also because we're rolling into summer,

bumping up those fruits as well in replace of those heavier carbs. We are down to one afternoon snack instead of two in which you can simply combine both of those afternoon snacks into one, or you also have options. And then dinner is, you know, the focus is on those vegetables, then the protein, leafy greens, healthy fats, and of course, continuing to minimize those any heavier carbs. I want to get right into this, a couple of these questions. Yeah. Um, okay. So there's one hello, Gina and Kim after this program, is it harmful to go back to eating two snacks in the afternoon? I really enjoyed breaking up the snacks that way. And it seemed less complicated figuring out my correct portions. I seem to be missing the mark on satisfaction

levels since this tweak, I had it in dialed before. I already know your answer will be. Okay. So there's that one. Here's another. Let me just add. I realized that I'm, I'm not calm. No, wait. Um, I'm probably mentioned this before, but I like two afternoon snacks. I don't feel hungry when I have two afternoon snacks. Okay. So a couple of things I got to say here, we are not done. So when I say we're not done, we're really not done. We have this tweak and then we have two more tweaks, which next week you can go back to adding in two afternoon snacks if you want. Right. So that's really important. So this isn't about, is it, first of all, nothing we do is going to be harmful on the program. Nothing I suggest will cause you to gain the weight. I'd have to be fucking insane to work so hard to get you to lose yourself. Because my livelihood, my career, to be able to feed my children depends on it, to be able to pay Kim so she can feed her children

depends on it. So we want more than nothing else, but for you to be successful. So I would never, ever, ever, ever, ever, ever, ever suggest that you do anything that's going to cause you to set you back or gain your weight back or any of those things. So nothing I suggest is harmful on the program. This indicates if you are concerned about adding in two snacks back that you're going to gain weight back just goes to how deep and detrimental the diet industry has been because eating two snacks in the afternoon is not going to cause you to gain your weight back. But more than that, you can do that next week if you want.

So you just got to stick around and keep showing up. The I like two snacks thing, everything is for a rhyme and a reason. So you really have to dig into the rhyme and the reason behind these two weeks of this tweak, which is bumping up your protein and fat to understand how it feeds into your satiety hormones off the heels of last week and splitting up your meals and snack, making it so much easier for your body to get the nutrients it needs. Decreasing those heavy carbs, especially with summer, bumping up your fruit intake, combining your fruit snack with a protein and fat. So, so that if you are hungry and you're perceiving that it is because you are only down to one afternoon snack, it could be the habit of

having that second snack. Not that you actually need it, but your body's just gotten used to it. It could be that you're dropping the ball and making your food choices as nutrient rich as you were before. It could be you are not asking those four questions and really digging into your satisfaction levels. It could be because it's summer and you need to drink more water. So then you're actually not extra hungry. You're just craving carbs and sugar because you need to bump up your water. It could be that you are more active in your day. You are gardening, you're going for more walks, you are getting out there, so your hunger levels have increased. It could be simply that 10 weeks into the program, your metabolism is increased, so

your body's actually working harder, it's giving you more energy, and therefore, you need to be really in tune to those portions and not just eating the one egg every day because that's what you're used to because maybe now you need two eggs every day, right? This is why portions are what they feel like, not about what they look like. So really important. So what you're trying to do is you want to do what you want to do and you're trying to control your hunger levels and how you feel rather than being in tune to them. So I highly suggest with every tweak, you follow it as designed regardless of what you like and you love and you're whatever. So if you are finding that you're hungry, making sure that you're making food choices, nutrient rich, that you really are

digging into those portions. It's not about making them smaller. It could be actually adding more because they're what they feel like, not about what they look like. I would assess what's changed, right? Are you more active in your day or, you know, like what's going on there? And then understand that you might, your body will notice the change that you're making, which is the whole point. So you might notice that you're hungrier than you have been. Also, it's normal to be extra hungry at the end of the day when your body is in detox and dropping fat. So this is where you want to assess the situation, not go, well, if this is all happening because I dropped down from two snacks into one snack, and that's why I'm hungry when it

could be so many other things, right? So, so really important that one, I'm not going to fuck you over and suggest that you do something that's going to cause you to gain your way back. And two, everything truly is for a rhyme and a reason. And while you are following the program, you really want to dig into that rhyme and the reason rather than be on the surface of like, I'm hungry and I don't like this tweak and this isn't convenient for me. And well, I'd rather do this. I'd rather do that, especially at the end, right? Like we don't slow down at the end. We like dig in even more. We like level up even more. Like we're not winding things down. So that's what I mean by there's like three solid weeks, stick around, make sure you're here at the end. It's really important that you do because you definitely want to know what you are doing

in the next couple couple weeks to week. I know that was a lot. It was, but I think it was a great question because it just kind of goes to show. Like I noticed in the comments that people have made in the group, all the questions, everything that they're talking about revolves around back on track and not actually looking at what the name of this week is, which is leveling up your mind-body connection. And this question feeds right into it. That being hungry, that feeling, that's a good thing that you're in tune with that. You need to figure out what you need to do to do about it. To Gina's point, you need to make your meals more nutrient rich. Are you still including a protein rich breakfast in this? You know, we had quite a few people specifically on the long weekend saying like, I didn't have my breakfast till noon and then going from there

from the day, right? Like, so are you making sure you're still doing all those things to get extra in tune? Because being so in tune and having that mind body connection is really key to next week and moving forward. Yep. I love that. Leveling up, right? That's what we're doing this week. So it's not the same as last week. Each week has a different focus. So what I would suggest even is read over those guidelines again, really understand the rhyme and the reason behind what you are doing and why you are doing it because this week is the lead up in the setup to next week. So you want to be super mindful. You want to be doubling down on doing all the things that you need to do. Okay. Let's talk about back on track because, um, what always happens whenever I introduced back on track is that people are like, why can't I just follow

the basic food plan then to lose weight? So you always could, like, if you just like, if you just want to work that basic food plan, you would eventually lose your lose weight is it's going to take you a lot longer. The tweaks are designed to build week to week to week to get the body's attention to get it to take action for you to deal with all the fields and issues and associations that come up. So it's really meant this is this is why, you know, like people can lose a lot of weight on the living method because it's designed to work and to work as quickly as an effectively as possible. If you just want to work the basic food plan, you can totally just do that if you want, but it's not being, it's not maximizing. It's not doing as much as you could do. It's not really digging in. It's like just kind of, it's doing the minimum amount of work, right? At this point. So back on track refers to the

original food plan. If you go back and you watch the video of the original food plan, there's a rhyme and a reason to it. And there's a reason why we follow it for so long so that it really becomes ingrained and second nature. This is why when you are making changes like the revamp this week, you are noticing because like the revamp this week, you are noticing because your body's like, Whoa, what are you doing? Wait a minute. Like, no, this I'm used to this. And you're like, okay, that's great that you're used to that. But we're doing this now because I need you to go get there. Right? Like that's the whole point. So this is why we one of the reasons why we work the basic food plan is so that when you've lost

your weight and you are in maintenance and you do find yourself going away on vacation, indulging to the point where you feel it and your weight is up, you implement a couple of days of back on track and your weight is right back down and you are just back to living your life. Like 30 years later, I still use back on track. Back on Track is great for helping your body get over any indulgences. So Back on Track isn't necessarily for right now or necessarily moving forward because you want to minimize any indulgences, right? Not just why you're losing weight, but also why you're solidifying your weight. It's really for that third stage of maintenance, the maintenance where you're testing the waters,

you're learning to trust. That's where you're maybe having some indulgences here and there and then using back on track to get back on track or back to feeling your best. And then when you go and live your life, you're going to use the basic food plan or back on track as a method of helping your body recover. So it isn't necessarily something you want to keep on doing because if, because, because if you need back on track, yeah, it's not to be used for one-off meals or indulgences or bites of bits here and there. It's for when you really do a number on yourself, then you want to use back on track for as many,

follow the basic food plan for as many days as you need until you feel back on track, not until the scale comes down. And then you want to get back to the tweak and where we're at. This is where you want to, like, if you are doing back on track, cause you had the long weekend and you indulge and you feel it. And so you're doing, you know, yesterday was a back on track day. Today's a back on track day. You want to get back to that revamp as soon as possible, because that is really what, what's going to get the scale moving and grooving for you.

So that like the, the back on track is like, it's great for helping the body get over indulgences, but as a continued weight loss plan, it's really just doing the minimum. It's not as effective, not as effective. Yeah. We're already, we're already seeing sort of the results of that from the long weekend, perfect timing for week 10 to come rolling off of the Canadian long weekend. And as the Americans are running into their long weekend, we had members already that decided to implement it yesterday and today are already feeling like they're back at it. It took one day because it was a couple days of going off the rails with long weekend celebrations. It doesn't take long for your body to get back to that place. Oh, okay. They're doing this again. Yeah, I got this. I know what's

going to happen next. And then yeah, I got this. And it's just that calm place. But to your point, the reason for the tweaks is always that your calm body is not going to be motivated to lose weight. So if you spend all of your days in that calm place of back on track or the basic food plan, you're not going to be getting sort of the benefit of that mind-body connection being in tune with what you particularly need at that time. It's more of just a habit. And this is my habit, that I eat that way. And we had an interesting question that came up on, I think it was the Back on Track post from Michelle, asking if Back on Track will help with late-night snacking that she's been experiencing over the last few weeks. And I thought that was really interesting question because it is, she's, you know,

I said, you know, or is it a habit that I'm going to have to figure out how to stop? Yeah. Using back on track to, it's two steps forward, one steps back, like not even one step forward, one step back, one step forward, one step back, one step forward, one step back, back on track is not for that. Um, if you have an indulgence since you're snacking at night, I wouldn't use back on track the next day. I would just get back to doing the revamp. Like say you indulge tonight, I would just show up tomorrow and get back at it tomorrow. Well, I'm talking like, you're going to know when you really did a number on yourself. I mean, unless you ate like two tubs of ice cream, three bags of chips and like,

really like, I'm not talking like a few chippies and a few snacks, but that does nothing to address why you were snacking at night. So if you're back to snacking at night, why, what are your triggers? What are your habits? Are you sabotaging yourself? Are you actually hungry, but you're really just craving sugar because you're dehydrated? Are you hungry because you've been doing the things during the day and your weight's about to drop so you're heading into detox? Like, are you hungry because you've been extra active? Like, this is where we, I think people, because they're so stressed and put so much pressure on themselves about the last few weeks of the program, the time you have left or don't have left, that they forget about the basics,

that being extra hungry after eating all these nutrient rich meals all day long is a sign that your weight's about to drop. Right? So there's so many reasons because hunger means a variety of different things, depending on the situation. And so back on track isn't for that at all. Back on track, as you go away on vacation, the whole weekend you were eating, you just feel like, oh my gosh, like I'm so, and you will know, you won't even have to ask if you need it because you will know that you need that. You're like, I need to get, oh my God, I need to get my ass back on track. That is when you know what you will need it. So it's not meant to manage the scale. Back on track isn't to manage the scale. It's not meant to manage the bites of bits. It's for really helping your body recover from any like, like big indulgences. And then you really want to save it for that because you're also like the revamp will work that too. You're still,

you know, stimulating your digestive system. You're getting back at it. And a few bites of bits or late night snacking is not going to stop you from reaching your goals. It will slow your ass down, but it's not going to stop you from reaching your goals. It will slow your ass down, but it's not going to stop you from reaching your goal. It's not going to cause you to gain weight. So that's, that's why you don't want to be using it sort of as a bandaid situation. Yeah. And you really want to minimize it back on track. You should only need a few times moving forward, if any at all, because you are looking to lose your weight. And so that's how you want to use it, right? Like in your back pocket, in case you go on vacation or you have a long weekend or

whatever, but you really want to minimize why you're looking to lose your weight. And then even when you've reached your goal and you're solidifying your weight, you want to minimize having to use back on track. It's not really until you get that third stage of maintenance where you're purposely kind of like relaxing. You've been maintaining your weight. Maybe you have a burger and fries one day. Maybe you, you go, you know what I mean? Like that's where you can implement that back on track then, but you really want to minimize it using Ford. It's there if you need it, but you want to minimize it. Yeah. And I think maybe, um, because we do get a lot of questions about this after like

a bits and bytes or one indulgent meal, I think something that, you know, maybe we can do is a better job of addressing those things and what to do if you do have those indulgences. Because I know we say, just get right back at it and do it and, you know, pick up where you left or not where you left off, but just pick up with your next meal or snack, make sure you get them all in. But there are a few things to keep in mind when you do have, if you have an indulgent meal and you're feeling like not the next day, maybe you have a food sensitivity to something that you ate and you haven't been eating for a while. Maybe that's why you're feeling off. If it was just one meal that you had, or maybe it's that, you know,

sugar hangover that we get because you ate like a bunch of ice cream or chocolate, but there's things you can be doing, like just, you know, making sure that you really stay on top of your water afterwards. And the next day, if you've had something that you're feeling like you're reacting to upping the leafy greens a little bit to kind of help it move through you and really just maximizing. So that next day, if you've just had like a one-off bits and bites and meal and indulgence, and you're feeling a bit about it, use it to double down on maximizing, making everything nutrient rich and being in tune the next day. It doesn't mean you need to go back on track and start from square one. And I think maybe it's that old diet mentality of, I blew it last night. I need to start again today. Yes. And that's so ingrained

in us. I think that's why we feel like we need to do something to recover from one off meal or one, you know, night of snacking or a bottle of wine that we feel like crap the next day from. But really, it's just really being in tune, maximizing all the things you're doing, because what your body really needs is the support that you're giving it with, you know, following the food plan and even the revamp, like where we're at in the program, your body's not going to react the same way to back on track necessarily as it was before, because you're in a new place. You've made some changes since starting the program. So you don't want to just always assume that it's like, I screwed up. I'm going to, I need to start again today. I need a fresh start. Yeah. Speaking of, we have quite a few people in the comments joining us live talking about

how they're following behind in the program. So I love that you are listening to these conversations that we're having about these tweaks. So you're informed, like you need, you don't, you don't, you can learn from where other people are at and, you know, obviously the information that we're sharing so that when you, when it comes time for you to revamp, do your revamp week and tweak, you're going into it informed. I love that. Um, just a couple of housekeeping things that people are wondering sort of what's happening with the program, um, or their access to the Facebook support group once we are done. So once we are done the final day posting, answering questions, um, going live and whatnot, uh, we will not be in the group and you, and

you won't be able to ask any questions, but you will still have access. So those of you following behind, especially if you're using the Libby Method app, it makes it really easy for you to stay connected with what day you were on, making sure you're seeing the posts that you need to see day to day. You'll still have access. So if you're using your app, it'll link to the Facebook support group. You'll be able to pop into the Facebook support group and watch any of the videos, review any of the information. We just won't be here to answer your questions. They won't be going live live anymore. Your app will also turn into a general tracker. So once you're done the 91 days of the app, you can continue to track all of your information, your foods and your

fluids and your movements and your moods and all of that. It will not guide you through the program. You cannot reset the app. Obviously you have to purchase it again in order to have it run through you through the program again, for you to receive the information, all the content, the Livi AI feature stops working when the program is done as well, but there is a great search feature in the app. So you still have access. So no stress about what's going on. I love that you are like, these will be a great resource for you when, if you have questions, if you're falling behind and you have questions about that week's tweak, if we are no longer running the program, right? We're also going to roll out next steps. So if you're still looking to lose during the summer, we're going to tell you what to do. If you are looking to maintain just throughout the summer and you sign up for fall

again, we'll tell you what you need to do. If you have reached your goal and you are ready for maintenance, we're going to let you know what you need to do. So we're going to be covering all of that at the end of the program. Yeah. I love that the app turns into a tracker. Yeah. And for free and for free and for free, because we want you to be able to, you know, keep the process going. We want you to be able to maintain and sustain your goals. We really want you to be successful. Um, so you will have access to that at least for now. I might change that down the road, but for now you have it for free. Yeah. And I think one thing to note for those working behind the group or those that have, cause we do get the question a lot about back on track.

Do I count them? Do I not count them in my app? That's really a personal choice. If you want to do that, it is best if you're doing the full 91 days to just go on the day when you pick up where you left off to pick up on that day in the app, but it's actually super easy to navigate and edit your app. So if you decide you're going to track it for a few days and then you realize like, well, I wasn't, I was back on track. Those are, I was off the rails and I just bumped ahead. I have to look at the app to make sure everything is linked properly. So some days when I don't track, I actually jump ahead a few days and then I have to go back and enter my stuff. You can tap on, you know, a date or the day of the program and still access

all the posts. If you're in it, you can get back to that day. It's got all your information that you already entered into it, but you can still access all the posts. So if you decide that you missed a bunch of days and you did the skip ahead, which is if you were off plan for say three weeks and you jumped back in, but you didn't track and you decided you're, I'm going to track, I'm going to pick up where I left off. It's easy to navigate that. Like it's not like you have to, I, I need to reset. I have to start over again.

I might as well give up and move on to the next one. Like the next program, you can just navigate to the day. And that is either using the weekly guides or using the little calendar feature at the top of the app. If you want to go back and review like, hey, I remember there was this amazing guest in week 10, Spill the Tea. You can go to week 10 in there and you can access your Spill the Tea. There's a few different ways you can navigate your way around the app. If you feel like you missed something, if you feel like people going on vacation, if you were following along, but you missed all the lives, it's very

easy to go back to the days that you didn't see the lives and still access all of the posts from within that day. So it's, um, yeah, just play around with the app a little bit. That's what I would say. Like we get some, we get some great questions about the app, but it's pretty, I can screw it up from the backend. So I'm trying to be careful what I'm doing. Don't fuck it up, Pam. Don't fuck up our app for people. As a member, when you're navigating, you can really play around and search around in there and find some stuff and some new things and new ways to access it. Cause you might find that having that app, that access to the information and the app is exactly what you need to keep you

going. Yes. Also the podcast that we have available. So, you know, the biggest thing I find that people, again, I don't want to, I want to talk about next week cause we're not done yet, but I find that people miss the routine in the summer. We are thinking about doing, um, a bit of a summer group where you can access our team, but we're going to, we have a meeting about that actually after this. And so we'll give you more information if we're going to offer that up to our members. Um, we've done the bridging the gap group in the past. We're just not sure how that's going to work this time around. So we're gonna have a meeting about that. Um, but also the podcast will be available. A lot of times people miss the routine of popping into the group, watching the lives, watching the check-ins and

stuff. And here's where it's a great idea to go back and listen to any of our old lives, any of our old guest segments, especially spill the teas and whatnot. Okay. Let's talk about the tweak next week because, um, so here's what I got to say about it. Next week is called personalizing the plan. This is not you doing your own thing. This is my biggest takeaway for you. If you're listening right. Weeks 11 and 12 are not you doing your own thing. It does give you a lot more flexibility, but here's where you're literally doing all of the work. So you are going to check in at every single meal and snack time. You're going to check in at breakfast, check in at morning snack, check in at lunch, check

in at that first snack time, check in at the second snack time, checking at dinner and assess if you are hungry and need to eat, if you're not all that hungry, but could eat, or if you should eat. Now, how does that work? You wake up. Am I hungry? Yes, I am hungry and need to eat. So you have breakfast, right? In which you are still following all of the guidelines and you're going to go and focus on protein for breakfast, right? In which you are still following all of the guidelines and you're going to go and focus on protein for breakfast, right? Then it's going to come morning snack time and you're going to say, am I hungry and need to eat?

Yes, I am hungry. I need to eat. So then you are going to choose from the same meals and snacks that you have been choosing for all along. It's not the time to add in protein bars or do carbonate muffins or any of those things. You are still utilizing other fruit with protein and fat or any of the snacks that were on the snack list from this week and last week. Right. Or perhaps you could eat. You're like, I'm not really all that hungry, but I could eat. This is where you might want to have a few token bites of something.

Just a little something, something. Or this could be a should eat situation. For example, if you woke up and you weren't hungry for breakfast, but now you're not really all that hungry, but three and a half, four hours have gone by since you've eaten anything. This is where you should eat something. So checking at breakfast, do I need, am I hungry? Do I need to eat? I could eat or I should eat morning snack. Am I hungry? I need to eat, or I don't know. I could eat or I should eat right. Same thing for lunch. So am I hungry? No, I'm not really all that hungry. Could I eat? I'm still, no, I'm good. Or should I eat? Yes, I should because I skipped my morning snack and I had breakfast four and a

half hours ago. So I should eat something. So you're going to check in at every single meal and snack. Now, when you are checking in, it might look like the base food plan, or it might look like the revamp week, or every day might look different. You might have breakfast and then snack and then skip lunch and then have your two afternoon snacks and then dinner. Or you might have breakfast and then skip morning snack and have lunch, have one afternoon snack and choose not to have the other and then have dinner. Or you might have breakfast and morning snack and lunch and your next snack and your next snack and then not be hungry for dinner and decide

not to have something for dinner. So nothing else is really changing except that you don't have to force yourself to eat those token amounts if you are no longer hungry for them. So that's breaking it down. I think my best piece of advice for next week is that you'd be very, very mindful when you do that check-in of not falling back into old habits because my habit is not eating. And so if you check in with yourself and you think like, I don't have to eat because I will have lunch within those few hours, but you're not really being mindful of whether you need to or not. You don't want to end up getting back to the point where you start stretching that out and going longer periods, or you feel like you need something

and you're choosing not to have it because you think that's going to get you further ahead. This is personalizing the plan is the ultimate being in tune with your body. This is what turns the food plan and everything we've been doing up until now into your own personalized program. This is like you having a nutritionist working with you, but you are the nutritionist. So you really want to be in tune with what your body needs at each time that you check in and not just kind of skip ahead and glaze over those check-ins because you sort of think, you know, better, or you're like, ah, it's okay. I got enough time. I don't have to eat. I can just move on to the next meal and snack. Yep. Yep. But you are very much, you are very much not doing your own thing. You're following the program. You're following

the guidelines. You're, you're just, you can personalize it a little bit more. Here's Marlene. Do we still need to eat within two and a half hours of waking? If we aren't hungry, is that a should eat situation? So breakfast is ideally had within two and a half hours of waking, right? The, the, it comes down to, are you hungry for breakfast or are you not hungry for breakfast? Right? So you don't, it's not like you're gonna be up for four and a half hours and then have breakfast. If you're up for four and a half hours and then have breakfast. If you're up for four and a half hours, you should just go to your, your, your morning snack. So that's like choosing not to have breakfast. Right. So, and that's why you ideally breakfast is within two and a half

hours of waking. If it's more than that, I mean, there's give or take, you can go three, three and a half, depending on the situation. I mean, if you're just lying in bed, not doing anything for four hours, and then you decide to get up, like if you get up at five, right. And you want to, you're in bed watching TV till 10. And then you want to start and have your breakfast. Then that's a little different than when you're up, you're awake, you're going to work, you're doing all those things. So breakfast has always been ideally eaten within two and a half hours, or you're really just going to your morning snack. Right. So play around with that. So that's sort of different. Three and a half, four hours is sort of from when you eat or don't eat breakfast or within two and a half hours. Right. So.

I think another question that we get is the dinner question because of being able to not have dinner if you're not in tune and people start to worry that then they're going longer periods of time without eating if they're going through the night and not having dinner. And that's definitely a concern. But I think at this point specifically, I think some people notice, I know in the past I noticed during this food plan revamp week where we're upping the, upping the protein, like not upping the protein and fats, but being more cognizant of that, boosting them up a little bit. And the way that

makes you feel satisfied, combine that with the heat that everybody's experiencing and already naturally having a little bit lower of an appetite often. It's sort of an in tune thing. You're not doing anything at night. If you're reserving your energy, you're going to bed. Again, it's just like the snacking at night. You're not, you were already going longer than four hours between dinner and breakfast the next day. It's not the same thing as fasting and purposely not eating in order to attain a result. It's if you are eating, you just want token bites of that dinner, or you're not feeling like a big dinner, be in tune with that. Don't force yourself to eat because you feel like you need to fit into this regime food plan. This is where

we're kind of transitioning away from that to that being mindful of what your body needs and when you need it. Yeah, like here's if you choose to not have dinner, and then you're like so hungry later on, don't do that. That's a should you learned I should have something to eat, I should have a little something because if I don't eat dinner, I am way too hungry in the evening. So you don't do that. That's a, should you learned? I should have something to eat. I should have a little something because if I don't eat dinner, I am way too hungry in the evening. So you don't want to be the fix for it. Is it, what can I have in the evening if I, if I choose not to have dinner? So if you do that, then, but also keep in mind, right? If you are extra hungry in the evening, it could be that you're heading into detox and have nothing to do with the fact that you had dinner or not have dinner. It could have to do that you watching a movie. So you want popcorn has nothing to do with not having dinner. It could be

that if you're craving sugar, it has nothing to do with not having dinner. It has, it has everything to do with not being hydrated and drink enough water, right? But if you continually choose not to have dinner and then you're continually fighting the evening snacking, this is where maybe you should have something to eat. You should have something to eat. Do we have to have protein with our fruit? I manage just with fruit. So managing just with fruit is not making your food choices as nutrient rich as possible. It's not making sure you are getting the most bang for your buck.

Like there's a rhyme and a reason to why we just have fruit on the basic food plan, but now we're not there anymore. So it would be more maximizing your efforts by combining your fruit with a protein and a fat. Now that doesn't mean that every now and then, if you want to grab an apple on the go, that you have to also grab cheese or something with it. But ideally you don't want to be like, well, I prefer it without, or I just manage and fine without it. That's really not maximizing your efforts. So you really want to, you know, maximize your efforts and get the most out of it while you're focusing on losing weight. I mean, if you're in maintenance, that's a little different.

Maybe if you're just solidifying, you're doing the program for the sake of maintenance, depending on where you're at there. But I would still highly suggest it's a benefit to add the protein and fat to that fruit snack, because you may be finding out, oh, I'm fine on my fruit, but then you're like extra hungry at lunch. Right. And then you're eating a larger lunch meal when really, if you just would have added some protein and fat to your fruit snack, you would have been more content and more satisfied that would have led you to eat a smaller, you know, portion on lunch, right. They were a bit more satisfied on less, and then it has a trickle effect on your whole day. Rather than you had your fruit on its own. I'm really ravenous going into lunch, I you know, ate more than I needed to, because I

was so hungry. And then I'm not hungry for my first snack. And then do you know what I mean? Then that's kind of then you're managing the rest of the day. So yeah, not a big deal if you can't get protein and fat with your fruit, but I would definitely make an effort to get it in if and when you can. Okay. Did we cover everything? We covered everything. Yeah. I mean, I, maybe like it seems intense, but it's not as hard as it is, right? Like even this, the tweak this week, it's really just about like the nuance of like, you know, changing a few things that your body's going to notice. Uh, next week, if you want to go back to those two afternoon snacks, you can go back to those two afternoon snacks. You can have a lot more flexibility, but it's not about the routine. Next week is not about the routine and just,

oh, I get to go back to what I like. It's about really being in tune to your body's needs and the fact that your body's needs change every single day, which is really super cool and such a cool tweak. It's also the setup and the lead up for how you might want to navigate the summer and continue to lose. It's also the setup and the lead up for not just maintenance, but living your life. When wake up, look good, feel good, go about your day, being in tune. This is kind of like practicing that and getting to know your body on a whole other level. So mindfulness is key. That was the last point I saw here. Mindfulness is key. Yes. Yeah. This is where you go ahead and ask all the questions. This is the time to ask all

of the questions because we know, we know that they're kind of coming, but we really want to make sure that everybody's super secure in their plan for finishing strong and their plan for kind of moving forward through the summer and asking all of the questions that you need, whether you're asking the Livy AI or you're asking us in the group, just make sure you ask them. There's no dumb questions. This is new for a lot of people. And even the people that have been here three or four times are learning new things as they go along. And yeah, there's no judgment when you ask questions and you're probably going to help about a hundred people out with every question that you ask. So. Okay. Amazing. Thanks for everyone who joined us live, all your questions. We hope that you

found this super helpful or if you're listening, some good takeaways. Anyway, we're going to be around. We're not going anywhere and we are not actually doing next week's tweak till next week. So really indulge in the revamp of the food plan. Be super clear on what you need to do there. Reach out if you need. And of course, we'll post the guidelines on Sunday for our final tweak of the program. But don't worry, we got you. We got you.

Have an amazing rest of your day, everyone. Thanks, Kim. Thank you.