The Livy Method Podcast - The Tweak This Week - Spring/Summer 2024 - Week 3

Episode Date: May 15, 2024

Join Gina and Program Manager Kim as they answer your questions and break down the tweak that we see in The Program this week. This is the live recording from May 15, 2024.You can find the full video hosted at:https://www.facebook.com/groups/livymethodspringsummer2024Topics covered:Welcome to The Tweak This Week! This Week’s Tweak - MindfulnessIntroducing Kim - Weight Loss Group ManagerWeek 3 - how is everyone doing with Mindfulness and developing awareness?Mindfulness - it takes time and practice to be in tuneFilling in the gap - the 4 questions help fill in the gap from feeling hungry to feeling fullHunger - becoming in tune with what’s true hunger and what’s notLeaving food on our plate - where the discomfort comes fromMaximizing this week - focusing on stress and sleepTaste buds - our body’s signals and what they are telling usMindfulness - why it is the most important aspect of The Livy MethodNext week’s Tweak - What Downsizing is and what it isn’tKim’s final words - don’t be hard on yourselfTo 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,

and Amazon Music. Welcome to The Tweak this week. This is where Kim, who is the manager of the weight loss program that you are currently following, and I break down the tweak this week. So moving forward, we are going to be changing what you are eating and when, and each week is going to have a different focus and a tweak. So the tweak this week is sort of more of the same in terms of following the food plan. So nothing changes. They're still eating all your meals and snacks, making them nutrient rich, still eating those token amounts. If you're not hungry, still maximizing, doing all those things. But the focus really is on mindfulness, being aware of how your body is responding to the changes that you've made. And especially when it comes to those four mindful eating questions. So that's what I'm going to talk

about today. So each week at 12 PM, you will find us on Wednesdays, you'll find us here. And so if you're looking to kind of learn a little bit more about the tweak, the rhyme, the reason behind it, you definitely are going to want to join us or watch this segment after the fact. It's a great investment of your time. Okay. With that said, hi, Kim, how are you? Hello. I'm great. Thank you. How are you? Good. I'm good. Okay. So this is, um, I mean, we do have a lot of members who are meeting you for the first time, so maybe we should do a little bit of an introduction. Um, I know our returning members are familiar with the segment. We have, we have many new members who maybe aren't all that familiar. So we did post Kim's bio a few weeks

back when we, um, it's in our team guide, right? We have the team guide. Yeah. So you can read more about Kim. Of course, she's got a story and all of that, but maybe just a little quick introduction, Kim. Sure. Sounds good. Um, I have been with weightoss by Gina as an employee for three years now, but I have been a member for a couple of years longer than that. I have a typical story that I think I didn't think I had a story at the beginning, but then when I realized how many times I tried to start this program and then quit, I realized that I was extremely relatable to many members. And I think specifically this week, in the next couple of weeks, we tend to see a lot of sort of people that start to drop off, they get frustrated, they give up, because it's a long time to really be focusing on yourself.

And I am the queen of that. I am the queen of dropping, taking care of myself to take care of everyone else or because things are too difficult. I'll go to the ends of the earth for my kids. I'll go to the ends of the earth for my job. But when it comes to doing like one thing to take care of myself, I'm like, Oh no, I don't have the time for that. And so I think that's an area where I can really relate to a lot of members. And I have a lot of empathy for people that are going through that where they just they start gung ho, they're so excited to start this process. And then they start to to that motivation starts to wear down because the work just becomes sort

of endless. I do think that has a lot more to do with the dieting history. And I've had a weight issue since I was or had an issue with my weight. I shouldn't say it's a weight issue. I myself have had an issue with my weight since I was about six years old. So it's been a long time that I've been focusing on my weight. And it seems like 12 weeks is an eternity when you're looking forward. But when you look back at how long you've been doing it, it's really just the blink of an eye and this program's over. So I did eventually have a very successful program where I made it past week six, and Gina has not been able to get rid of me since. And I lost over 50 pounds on the program. I've started to maintain my weight. And then I had some health issues that came up over the

last couple of years. And I'm working with my naturopath on those. It's had my scale at a sound still bouncing up and not going back down sometimes. But that's why I love all the guest experts that we have in because I'm getting so many gems in my own journey and things I can bring to my own naturopath that I'm learning through this program. So that's a little bit about me

and how I use the program and how to motivate myself and work through my issues. So please, anyone, if you have any issues or you're feeling like you're dropping off, stick with it. I'm proof that you can do it. And it's definitely worth it because I feel really good about myself. My body right now is not in a place where I want it to be because of my health issues, but I feel really good about myself. And I feel really good about myself and I feel really good about the things I'm doing for myself here. And that's what keeps me going on the days when

the scale doesn't keep me going. Oh, I love it. I love it. Um, and I adore you. And I think the thing that Kim and I have in common is we all want to help you. We all understand the frustration. Um, but you know what I always say all the time, what keeps me up at night is not, can I help you? It's, can I keep you showing up long enough so you actually see results at the end of the day? You know, a hundred percent confident you're going to be successful. You're going to reach your goals, but are you going to stick around long enough to actually achieve them? And so that was sort of where this conversation tweak this week came about is we just really want to give people the information that they need,

that deeper level of understanding that can be a game changer so that you can really truly make the most of every single day of this program. So that's how this tweak this week came about. Just kind of us trying to be like, what more can we do to make sure people are getting the information and understanding the information? Okay, so where are people at this week? We are three weeks into the program. You know, their bodies are starting to calm down from the routine. The focus this week is mindfulness, asking those four questions.

How are people feeling? People are feeling, I feel like this is one of, the programs get better all the time, but I really feel like members, returning members and members that are new to the program are really sort of taking in the information and getting it. I'm very excited to see that people are reading through the information and asking the right questions. And I think they are, they were ready to jump into mindfulness after the first couple of weeks of the program, they're ready to get in and start doing some things. And I think when this comes up, some of it is, well, I'm asking the four questions, but what am I supposed to do?

They think of it as a task. You ask these four questions. Okay, I asked the questions. What I think is sometimes being missed, yeah, is listening to your body when it answers those questions. And the members who are returning have done the program before. They're really starting to get that. They're getting a lot out of it. They're recognizing a lot of things when they, you know, getting in tune with their body's cues. Some of the new members are not seeing that yet. And that's sort of one thing I really want to sort of emphasize is we don't expect you to get this. It is Wednesday. You've been doing this for two and a half days. We don't expect you to be perfect at it and have it all figured out. This is just the

first step in many of learning to get in tune with your body. So don't put a lot of pressure on yourself to, you know, really get it and understand it at first try. So that's my, my kid is called, my kid is calling me. That's where I thought I had my phone on to not disturb. I do, which is my notification. Anyways, that woke me up. Okay, so mindfulness, and I love your point about you. It's not something you're, it's something that you're, you know, this mind body connection is something that you're born with. And we talked a lot about how we get so disconnected, right? You are taught to eat everything on your plate. You're going to sit there and eat everything on your plate. So, you know, as a child, you're eating past the point

of when you're feeling full, you are told to eat, you know, eat your broccoli. It's good for you. Yet, you know, it's hard to digest and, you know, it's giving you a tummy ache. So it's hard to articulate that you go, I'm hungry, you know, can have something to eat while you dinners in three hours, you can wait and you add dieting on top of that, where you're literally starving, depriving, ignoring your body's cues, you know, not eating when you are hungry, you know, and we get really disconnected. So this program is all about kind of reconnecting with ourselves and reconnecting our, with our relationship to food as well. And so really right now, I think the theme is mindfulness and awareness. And so now that you, your body's kind of getting used to the food plan is kind of being aware of how your body's responding,

being aware of how you are feeling and being aware of the thoughts and the things that you are thinking. And then you'll notice in the program, this is where we also have our guests, guest experts who are also bringing awareness to other things as well. You know, Dr. Dina Kara Schaefer, how you are, you know, you are unlearning and relearning and learning new things. You know, Dr. Beverly, how your past diet history is factoring into your current journey or the recent sleep conversation, how lack of sleep affects your brain. And then our conversation with Dr. Alinka today and how stress and sleep and hormones all play a role in your ability to, you know, do the things that you need to do in order to reach your goals. So,

so this, we're just kind of kicking off this week of mindfulness with awareness and then throwing in some maximizing. So if it feels like there's a lot, it's a lot, but we're going to systematically build on each week. Here's a comment from Loretta. I'm really struggling with mindfulness. I'm assuming this takes a lot of practice. I've done three programs before, but still working on it. Yeah, mindfulness is. A lot of you have been so disconnected from yourselves for years. It's going to take some practice. And that's exactly what it is.

Asking those four questions, is you practicing being in tune? It's asking, to Kim's point, it's the listening. And it's not in your brain. You're not trying to control. You're not trying to moderate. You're trying to be in tune. And this is really something that happens in your body. And I always like to use the example of if you've gotten sick off of anything before, food poisoning, drinking alcohol, the thought of whatever that thing is that you got sick off of, mine's lemon gin, my whole body is like, what? That's my association to lemon gin. Or if you're in the buffet line and you have your plate and you keep piling on food on your plate

and you get to a point where you know it's too much, right? Like those are just two really small examples of the power of your mind-body connection. So it's all about you practicing being in tune. How's this, am I hungry, right? How's this portion for me? If I was to eat this whole plate of food in front of me, how would I feel? Is it gonna be too much?

Is it not enough? Is it just right? Maybe I don't know, my body's not talking to me yet, but it will if you keep asking and paying attention. How am I feeling now that I'm starting to eat? What if I was to stop eating now? What if someone came and took my food away? Would I be like, oh, wait, what are you doing?

Get back here with my food. Or you'd be like, oh, I was kind of done anyway. I'm fine. Thanks. Right? And then how did you know you were done? I ask this to new clients all the time. how did you know you were done? I ask this to new clients all the time. How did you know when you were done eating? They're like,

what do you mean? I'm like, what do you mean? What do I mean? How did you know when you've had enough? I don't know. Right. We, we, we need to know how, how do I know when I'm done eating, when I've had enough, right. And there are those chemical reactions that are happening in your body that are letting you know, we talked about this with leptin and ghrelin today with Dr. Alinka, you have these hormones that are these chemical messengers that let you know, right, your GLP-1 that's released in your body to let you know you've had enough food. But a lot of times we're too busy and we're not paying attention. We're on our phone, we're talking to our kids, we're worried about cleaning up our, you know, whatever. So we're not paying attention. And then how are you feeling afterwards?

And so asking those four questions really are you practicing asking and then also listening so that when you were done losing your weight, you don't have to ask yourself if you're hungry, you know, your body will tell you when to eat, they'll tell you what to eat, and they'll tell you how much to eat, they'll tell you how much to eat. So all of these asking the four questions, yes, to get even more in tune to your portions to help you lose weight. But the bigger picture is that you are asking those questions to get in tune to your body's needs. So when it comes to maintaining your weight, it's a no-brainer. You're in tune. You're in tune.

So that's sort of what that's all about. So it's big. Even in explaining that, I'm realizing it's a lot. It is. It's huge. I think the big thing, my big takeaway on it is always the four questions fill in that blank for you between being hungry or starving, as many of us are used to feeling, knowing, recognizing when we're starving.

I haven't eaten all day. I need to eat. I'm hangry. And then recognize like, oh, I eat too much. I'm full. I feel tired and bloated. There is like this whole range of feelings that go on and things that go on in your body in between when you're hungry and when you're full. And asking these four questions really brings awareness to that because you're stopping and you're taking a pause.

How many of us take a pause before we eat or while we're preparing our food and even think about how much like it's autopilot. We pack our lunches on autopilot. We serve our dinners on autopilot. We don't often. And that's one big takeaway that I've had from this program is me just really looking at my plate and being like, there's no way you can eat all that. Or like, you're definitely going to need a little more than that today. You're going to have to let the teenagers have all the food tonight. You need some of that too. And that first question, even if you can just sort of start to dig into that question right

now, and then once you feel like you've got that, dig into the next one. But it just, it's a circuit breaker almost. When I'm putting my food on my plate, when I'm in the middle of eating, when I'm kind of almost done. And then that 10, 15 minutes later is those circuit breakers of stopping and just make note of how you feel. We don't even need you to do anything with it right now, but just make note of it. Yeah. You don't need to do anything with it. You just want to pay attention to it though. Of course you keep eating lunch and

keep feeling overly full. Then try eating less. See how it goes. There's a lot of conversation. I'm glad you brought up hunger because people are like, how do I know if I'm actually hungry? How do I know? Like, is it my tummy rumbling? Am I hungry? Or is it just, you know, my body processing foods? You know, sometimes I can't figure out if I'm still hungry or just love the taste of food.

And this is where you that you can't figure it out out here, right? It's, it's, it's in, it's in you, like, you know, it's not, there's nothing to figure out. It's about being in tune, right? That's the thing is people are trying to figure it out when it's, you don't have to figure it out. You just have to take a moment, take a deep breath and ask yourself. So hunger is very complex. That's why it's a great idea. And you might not have paid attention to those posts that we had on hunger that we posted in the first week of the program. Hunger can be a variety of different things, right? Like hunger can be, you didn't get it. We learned this morning from Dr. Olenka, you didn't get a great night's sleep. And so

therefore you're hungrier. And that's not because you're actually hungrier. It's because your body's processing foods differently because you didn't get a good night's sleep. Hungry can be a trigger, right? You see a food, you see Big Mac, Dairy Queen, whatever, and, oh, I want that. So that's not actually hunger. That's in your head. That's yummy. That's fun. I want that. That's not in your belly, right? If you take it out of your head into your belly, I don't actually want a Big Mac right now. I just love the idea of it because I saw it. You know, it could be out of hunger, could be out of boredom.

I'm bored, right? So let me go eat something because I have a habit of doing that. That's how I cope. I'm emotional. Let me go eat something. If you've just eaten food and you're hungry a half hour later, chances are your body just hasn't had time to process and digest your food. So there's about a 20 minute disconnect or a timeline, like timeframe in between when

you eat food to your body registering, you've had enough food. And most of us just wolf down our food. We eat everything on our, like 20 minutes. Most of us eat all of our food within 10 minutes. We're done. Right. So we're not even giving our body time to register. And then sometimes when we overeat food, right, it causes our insulin levels to jack up. And then we were, we want more food. Just like when you have sugar, you want more sugar and then, yeah. So if you're a hungry half hour later, an hour later, even chances are the food that you ate at lunch hasn't even been processed and digested yet.

Because it's not just the time it takes for you to eat the food. It's the time it takes for your body to process and digest and break down that food into usable energy. And that can take hours depending on what you're eating. So it's a very big, complex conversation when it comes to hunger. So if you just kind of quiet your mind, take a minute and be like, am I actually hungry? Not in my head, in my belly. Do I need to eat? Oh yeah. I I'm, I'm starting to think I could use something to eat or no, I'm just bored or I'm just like been triggered or no, I just finished eating or, you know, so, so this is where a lot of

times we don't take the time to actually be quiet and in tune and we're not paying attention. And so we're just go, go, go, go, go everywhere and not really thinking about it. And then we're mindlessly eating. Right. And the mindful is the opposite of mind less. Yeah. So that's the hunger is complex. I highly suggest you go back and read that hunger post. It probably will really resonate now. Given where you're at in the program. Yeah, definitely. Yeah. This is sort of the other thing. I just seen this comment that Jodi just brought up is the food waste has been something and that's something with, you know, another another level of it when you're finishing your plate.

It's not even just you're you're feeling hungry. I love the way this tastes. It's, you know, there's members now are they've asking the questions they're recognizing. I don't need to finish what's on my plate, but I'm still finishing it. Or I don't need to, but I want to, or I feel I have to. And we'll get into this even more, I think, next week. But right now, the food waste issues are starting to pop up with this. Okay. So there is the food is yummy, so I want to eat it, right?

But that's in your head. Food is yummy. I want to eat it. But then after you overe that's in your head. Food is yummy. I want to eat it. But then after you overeat it, you're going to feel like shit. Then you're going to rag on yourself for eating it. Then you're going to, you know, berate yourself because you ate it. And then the next day the scale is going to be up. And then you're going to be like, oh my gosh, this isn't working and all of that. Right. And this is where you have to like, this is where if you do choose to overeat and there's nothing wrong with that, pay attention to what's happening afterwards. Like I want to overeat this because it's so

delicious and yummy, but then what happens after you're done? Do you immediately feel physically uncomfortable, right? What's happening in your brain? And this is all part of mindfulness too. Mindfulness isn't just making sure you're eating enough. So you're walking away feeling satisfied. It's also being mindful of the fact that you do this, like this is huge. The fact that you're recognizing that you continue to eat more than what you actually need, right? Thinking this is I'm getting joy from this. And then yet you also are mindful and paying attention to the aftermath that happens after you make that choice. And so again, this is about that awareness, right? And we're going to build on that. We're going to get even more in tune to that. We're going to give you tips for dealing with as we go

along. Food waste issue is a big one. I know we're going to talk about the tweak next week in a few minutes here, downsizing. This is a big one that comes up. People feel very uncomfortable leaving food on their plates or not eating all of their food as well, which also ties into satisfaction. Like what, what's making you feel satisfied? Some people, their sense of satisfaction is cleaning their plate. Their sense of satisfaction is, is, is being full. Their sense of satisfaction is like unbuttoning their pants because like that's how they know they've had enough to them is like enough to them is feeling overly full. Enough to them is eating everything on their plate.

And that's sort of you're kind of in your mind about it rather than actually feeling how you are feeling when it comes to consuming more food than what you need. So mindfulness is just as much about eating the portion that gives you enough. And it's just as much as eating more than enough and being aware of that as well. Exactly. It's a lot. We know it's a lot, you guys. So I love this program. I love the conversations because I hope people are understanding it's not just what you were eating when eating less, exercising more, counting calories. It's so much bigger. Again, all of this plays into the big picture of being able to lose your weight in a way that you're going to be able to move on,

right? To be able to maintain your weight. Okay. What else we want to talk about? I wanted to touch on just briefly, because I know we have a lot we obviously want to cover this week, but as part of the mindful eating last week, we didn't introduce maximizing and that conversation is kind of being carried on this week with the sleep and stress conversations that you've been having with the guest experts, and our focus on sleep and stress this week. So moving forward in the program, this mindful eating questions that we're doing this week, we expect this to be something that you continue on through the rest of the program. You're not just dropping it because the week is over. So we understand that maximizing was the

topic of conversation last week. We do have the expectation. You're going to take what you learned last week and carry it through the rest of the program. And so our focus on the sleep and the stress this week is just another way that you can build sort of your maximizing into the program. Are you doing everything that your body needs in order to get this done? And I think today's conversation with Dr. Olenka was a huge eye opener for some members. I mean, it can be sometimes I think I had someone say that it felt discouraging to hear that, you know, how important sleep is, because it seems like an overwhelming mountain. I think when you're not getting sleep, or you have stress in your life, how do you overcome that in order to get to the other side of it. And I think one of the things we want to focus on here, and my thing about maximizing is you're not always going to be able to eliminate, you're not going to be able to be perfect and do everything and get a 10 out of 10. But every little bit that you do to support your body and doing it is important, and is a step towards maximizing that. Yeah, I mean, think about all these very complex conversations that

we're having and bringing awareness to all the working parts. And at the end of the day, just following the program, like if all you ever did was read the guidelines and make the tweaks each week, you are doing so much to be proactive in this. I've already done the work for you. These conversations is just to help you understand the rhyme and the reason behind the things you're going to be asked to do as we move forward. And I see some of you talking about your taste buds have changed. So that's really interesting. When you are consistently following the food plan, your body will react in a certain way. I always say you do this, your body will respond like that. And if you're doing this and it's not responding like that, you got to figure out what do you need

to do to make it respond like that. And so your taste buds, what's happening is your taste buds are just another way of your body communicating with you. Your taste buds are there, you know, along with your smell. So you know if food is good or not, if it's, you know, past the expiry date, if it's rotten to prevent you from getting food poisoning, one of the reasons there. It's also there to help you with being in tune. So you don't have to think about how much to eat because what happens if you pay attention is that you will notice your taste buds will be more enhanced. You'll be able to actually be able to taste the foods that you are eating, which will bring even more enjoyment. And then your taste buds will actually shut down when you've had enough. And so this is just what's really cool

is your body is on your side and your body doesn't want this fat any more than you do. And so this is sort of where following the program, doing the things that you need to do, it's helping you kind of reconnect and be in tune. And so your job is to be mindful and aware, but at the same time, your body is showing up for you and it will continue to do so in all sorts of ways. Yeah. Sad that chocolate tastes bad now. People will do this. They'll be addicted to what they say their diet Coke. And the next thing you know, they, they can't stand the taste of their diet Coke. Well, cause your body was never like your body doesn't need diet Coke. Your, your, your body didn't say, Ooh, this is yummy. I love artificial,

you know, flavors and colors and, you know, sugars like, no. And this is sort of, this is, this is again, building on the difference between your body's actual needs and your wants, right? And that doesn't mean that you can't want to enjoy something. But eating something being stressed out while you're eating it, overeating it feeling like shit after braiding yourself after, to me, that's not joy, right? Choosing something where you're like, oh, this is like, or it can be even something you want to indulge in, but if you do it mindfully, right? Oh, this tastes delicious. Oh my God, I'm really enjoying this. Eat enough to feel satisfied. Walk away feeling satisfied. Wake up the next day, you know, not thinking anything of it other than that was

delicious. What a great night, whatever. Right. So, so, but baby steps, baby steps, baby steps. But everything is aligning to help you. To piggyback on what you just said, I just had a bit of an aha moment, mindfulness and why it is because we say why mindfulness is key. And mindfulness is, I think, the most important part of this program. Because if you are getting in tune with your body, and you are listening to your body, all of the other things are going to fall into place. If you're listening to how you feel when you eat food, you're going to automatically gravitate towards that. If you are eating healthy, feeding your body, supporting it by drinking water, moving it

when you need to, eating the nutrient rich food. I know myself personally, I can guarantee you, you will get a better sleep. That is the one thing that improved for me was my sleep. Not because I was trying to get a better sleep, not because I was trying to go to bed early, but because I was feeding my body properly and it wasn't trying to recover from the crap I was feeding it before or trying to recover from not feeding it at all. So if you really dig into the mindfulness and get in tune with your body's cues, ask yourself the questions and take a pause and listen to your body answering you, all of the other things will fall into place for you. You will

automatically start doing the other things without having to force yourself and think about it because you're going to know what your body needs. So I think digging into the mindfulness would be probably something that I would say is the most important part of this program. Yeah, I agree. I agree. Yeah, like not over. It's like, there's a lot. And it's not overthinking it. It's just, you're already doing it. If you're following the program, like that's like, we've laid it out for you. But this, again, these conversations are to bring awareness to help you understand, like, why all the things that you're doing are so important and how they're going to actually, I'm hoping it makes you feel more hopeful and you can see how it's all connected, right? And how this mindful piece is so important, not just when it comes to losing your weight, but being able to maintain your weight. So I love that. That was beautifully said. Okay. In the interest of time, we, we, at the end of each

week's tweak this week, we like to talk about the tweak next week. We probably should have left more time for this, but we're going to roll out the guidelines on Sunday. We're going to be talking about it all next week, but let's talk about downsizing. Downsizing. I would say is probably where people start to be concerned. They get a little bit of a wake up call like, oh, this actually is like a diet. It's not all just fun and games and eating all the snacks and meals. There's something. But we're going to introduce it on Sunday, as you said, with the guidelines.

It is not about starving and depriving. It is not about cutting portions and counting calories. It's just about taking that mindfulness to one step further in seeing and feeling how your body reacts when you leave it slightly unsatisfied. And I think this is going to be key for those people that feel that they are satisfied when they are full. This is how you kind of get in tune with, oh, how can I be? Am I satisfied just before I get full? What is actual satisfaction feel like to me? So next week's tweak on downsizing, nothing to be worried about. It is really just an extension and taking this week's tweak a step further. Yeah. So what's going to happen if you're new to the program. So this is why this

week we're being so super consistent at giving our body what it needs. Your body loves this routine. You're probably feeling really good. You're probably feeling like it's becoming routine. Your body's like, this is great. You're starting to notice some non-scale victories. You know, your weight is starting to move. If it's not starting to move, it's, it's, it's still okay. It's still normal to have not seen it move yet. Next week is where we really get into it. This has been foundation, foundation, foundation, foundation building the last few weeks. So we don't change anything except we go from eating enough to feel satisfied to purposely leaving ourselves slightly unsatisfied.

So we are just eating a few bites less. And it's really interesting in the first couple of days, your body will really notice. And then all of a sudden, towards the end of the week, your body will have adapted to the amounts of food you are giving it. Now, all of a sudden you are eating less, but you are feeling more satisfied because the reality is, is that you are probably still eating more than you need, and you are feeding into what you are used to eating rather than how much food you actually need. You're probably still feeding into the routine of what you're used to cooking and what you're used to plating and what you're used to seeing rather than actually being in tune to what

you actually need. And so that's what next week is all about. And it is, it is notorious for bringing up food waste issues, um, food scarcity issues. People are afraid to be hungry, diet, diet log. All of a sudden they start feeling like they're starving and they're deprived, even though they are eating probably more food more often than what they are used to. Here's Risa hated downsizing initially, but it has become one of my favorite tweaks. Yeah. It takes work and practice. It brings up all the fields physically, mentally. At the end of the day, you're still eating more than enough food. All this amazing nutrient rich foods. It's just that your body got used to what you are doing. We're going to make

slight changes to what you are doing and your body's going to notice, but then it would also, it will also change and it will also adapt, right? So, so it's an interesting tweak. Don't get caught up in it yet because we're not done this week. This week you got to, this is why you got to ask those four questions. The more in tune you can be to understanding how you are feeling from the portions that you are eating now, the more helpful that's going to be next week. This is the setup for next week. Every previous week is the setup for the following week. Hence the tweak this week and our conversation about the tweak next week. Final words, Kim, final words of wisdom to your group. Cause because I mean Kim's the one who's in there she's got her pulse she knows what's going on she's got the vibe what people are talking about

how are they feeling what's your advice to everyone this week I would say just don't be hard on yourself while you were doing this whether you are a returning member and you've done this 50 times and you feel like you still you know could use some work or you're somebody brand new, just trying to remember what those four questions are, the steps are. Don't be hard on yourself. As, you know, Gina said, we're leading into the next week. You're going to get the rest of the program and the rest of your life really to kind of really nail getting in tune with what your body is. So, you know, be patient with yourself. I want to say, don't overthink it, but you kind of got to overthink a little bit with this tweet.

Overthinking is kind of a little bit of this tweak, but yeah, I would dig into those four questions or the four steps of mindful eating this week, because the more work you do on this, the easier next week is going to be. Yeah. Yeah. Yeah. We're just getting started. That's what you need to know. If you, if you're a returning member, you know, it can be, as you know, it can be more of a mental game, mind body game as you go, just because you've done it before. It doesn't necessarily mean it gets easier because you keep leveling up, leveling up, leveling up. And if you're new to the

program, we're going to talk about this a lot. You don't have to get it from the get. It's such a process. You're going to get it. Um, we're going to talk more about it. We have a lot of time at this point. We're just getting into things. Kim, I love being back talking about our tweaks. I was so excited for today. I almost couldn't sleep last night. Tell Dr. Alinka. link. What a great day. And then Kim and I are going to hang out again later today in the M&M group where we do this thing called weigh in Wednesdays, where we get together with Odette and some special guests and we chat about maintenance and what's happening in maintenance. It's really interesting how all of these conversations really just like all come together. Okay. We got to go. I'm already looking forward to our conversation next week, Kim,

to everyone who joined us live today. Thank you so much. We'll be back next Wednesday at 12 PM to talk about downsizing next week. Have a great rest of your week, everyone. Thanks. Bye. Thanks guys.