The Livy Method Podcast - The Tweak This Week - Spring/Summer 2024 - Week 6

Episode Date: June 5, 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 June 5, 2024.You can find the full video hosted at:https://www.facebook.com/groups/livymethodspringsummer2024Topics covered:Each week's tweaks flow into each other, helping you level up and move forward. What do you need this week to dig into downsizing one last time and level up? Levelling up - Taking what you are doing and doing better. Downsizing is not about eating less and less; it's about tuning into what satisfaction is for you. Flip it around: focus less on what you don't like and more on what you are getting out of it. Satisfaction is more than a feeling. Explore what the mental struggles, triggers, and old habits represent to you. Old diet dialogues about deprivation, starvation, and restriction. Find the glimmers: Working through negative associations constructively. Cravings, stress, and seasonality: How to support your body as its needs are changing. Tuning into what's on your plate: Getting into your belly, and out of your head. Downsizing too much? Portions are always about what they feel like, not look like on your plate. Next week's tweak: Feeding the metabolism - Getting even more in tune with portions. Always a rhyme and reason to why each tweak works on its own to get you into fat loss. 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,

and Amazon Music. six weeks into the program moving forward each week's going to have a tweak we you're here because you want to lose weight probably a lot of it and that's what these tweaks are about really keeping this process moving forward one week leads into the next leads into the next leads into the next helps you get even more in tune to your body's needs, level up, work through the things that you need to work through. So the tweaks are so important. So we want to make sure you are super clear on what you need to do. Hence the speak this week conversation. Joining me as always is Kim. She is the manager of the maintenance, sorry, maintenance. Let's start again. Maintenance is important. We have Eminem. So Kim and I and Odette, who is the manager of the maintenance group on Wednesdays, we have our little way in Wednesday

conversation. So I was thinking about that because I always look forward to that because maintenance is where you want to be. I know you always say it's your favorite conversation. So I'm going to let that one slide, but we get to look forward to that this afternoon. No offense, no offense. Kim, as you know, is the manager of the weight loss program here. So Kim has her pulse.

So, you know, I'm popping in and out. I try to keep up with what's going on, the comments and all of that. Kim really is the one who knows like she is, you know, she's in charge of all the program specialists and learning and training and all of it. And so she really knows exactly where you guys are at and what you need in the conversation that's being had. So where are people at today? It is downsizing one last time. Well, yeah, I mean, it's good. I gotta say it's a quiet week in the group,

which always makes me super nervous. I know this does happen when we have sort of a tweak that comes up again, people think like, okay, I know what I'm doing. I don't need to check in. I'm good. I know this. But I always feel like I get worried because I think is this where they step away because they feel like they don't need to, and then they get comfortable in that and don't come back. So that's sort of one of the areas that I think about that makes me really nervous, but the people that are here and the people that are weighing in this week with everything are, I think they're excited for this week. There's the people that feel like they didn't do the, you know, we always get people asking downsizing, like, oh, I feel like I didn't nail it. Should I go back and

do a few days? This week is those days that you feel like you didn't do good enough two weeks ago in week four when we first downsized. So there's people that are excited for that. And there's a number of people, and this is what got me really excited this week, that sort of they didn't feel like they nailed downsizing necessarily. But when they went back to eating to satisfaction last week and were maximizing all the things, they really noticed that difference in how satisfaction felt, what they needed, what their body's sort of cues that they'd had enough and hadn't, they became more in tune with their body last week when they were eating to satisfaction. And they're super excited to dig into this week with it without some of that fear of how am I going to know if it's enough? How am I know, how am I going to starve myself? Should I be worried about eating too little?

They don't have as much of that fear this week because they noticed how much more in tune they were last week. So that excited me very much for this week. Yeah, because it's not, well, my fear is like people will think, well, the downsizing, this is it. Like, that's why I'm very clear. Like it's one last time because the tweaks we have coming down the pipeline are just like, they're even better. Downsizing is just sort of where we start with it to help you get in tune to your portions. And, and just like I said, like one week leads to the next, you are building and leveling out week over week over week, or as you lose the weight, your body releases the fat, you are increasing your metabolism, getting even more in tune,

helping your body be as healthy as possible. So that is the kind of energy you want to show up with that you are building on what you did last time by downsizing so if you were nervous about it or you notice some issues that were popping up i will dive right into those issues like be like what is that about get investigative like this is where it's like one last time because it's going to be so easy in hindsight and look back and be like oh i could have totally done again. We've already given you the chance to redo the week. So this is the, you want the opposite of laying off and being like, oh, I got this. I know what I need to do. This is where you really want to move forward and like really just like level up because leveling up, I was talking about this on

the live this morning, leveling up doesn't necessarily mean doing more, right? Like it doesn't mean leveling up doesn't mean you have to do more. It just means take what you are doing and do it better, level up even more, you know, better. So now do better. Right. And that's why each week, so moving forward, you're going to have a chance. We're going to introduce our tweak feeding the metabolism next week. And then you're, then you're going to have a, another opportunity to do it again. So we really double up on our tweaks each week. So if you're new to the program, the first time is very much like a get your feet wet practice round, see what it's all about. And then the next week you are meant to be like, okay, it's game time. Let's go. And of course, if you're a returning member, a lot of the times you're dealing with things that

in knowing what you need to do, you got to get out of your own way. You're sabotaging. Like that's where you really need to bring that fresh eyes approach to every single new week and week. Okay. Oh, just noticing in the comments, this comment here from, uh, less I'm the opposite. I feel I did well the first time struggling this time, maybe downsize too much. And so that's perfect. Cause just what you just said about, it's not about leveling up. That doesn't mean you need to downsize more this week. You're still eating just a few bites less than what you were eating last week when you were eating satisfaction. You're still eating a few bites less than that. So this isn't about doubling down and eating even less than you were in week

four. It's about really fine tuning and leveling up that mind body connection and knowing how much you need. So it's not like you want to cut back even more this week. It's that you're more in tune and you're still just having a few bites less. So if you ate to satisfaction last week and you felt good and you felt satisfied this week, you're not going to be starving. You shouldn't need to feel like you eat at night or, you know, need to eat snacks and stuff because you're just doing the same thing. You're having just a few bites less than what you need to be satisfied. Yes. Leveling up doesn't mean more. It doesn't

mean that you eat even less than you ate last time. It's still off the heels of down of, of eating toaction last week. You're eating a few bites less from that. It's not like you said, well, at the end of downsizing last week, I was only having like one egg, right? Like you, you might still need three eggs and then you're downsizing that, that those three eggs. So it isn't like you're downsizing more and more and more and more and more. You are downsizing the exact same. It's off the heels of eating dissatisfaction last week. Here's Lonnie. Four groups in, I always struggle the first week of downsizing. Second week, I do better. Same every group, not sure why. I can tell you why.

Because every time you do another round of the program, you are getting deeper into your issues and associations that you've tied in and around food, whether it's food waste issues, food scarcity, afraid of being hungry. So when you bring it up the first time off the heels of having finished that first program and eating in tune to your body's needs and personalizing the plan, then you reset again with those, you know, the basic food plan with the weeks leading up to downsizing, you get used to that. You're like, this is great. I feel good eating the satisfaction. And then when you do downsizing again, it's just like, it brings up all the fields again,

because you still have work to do when it comes to working through those fields. That's why, that's why I do want to bring up that comment from Karen again, that I don't like downsizing. I'm so hungry at night after dinner. So, so this is where, you know, doing something you don't want to do is not fun. So what, what is it about downsizing that you do like, right? I'm getting to learn about myself. I'm learning to be in tune to my portions of understanding hunger. Like in order to learn what true satisfaction means, you have to learn what unsatisfaction means, right? Like what is it? Then you have to combine the body has no natural need to eat at night, even if you haven't eaten enough food. But with the food plan,

you're eating more than enough. You're eating six times a day, nutrient rich foods, even with eating less. So what could also could be happening? I don't know if this is happening for you. But if the scale is moving, it's not downsizing. It's because your body is releasing fat and your body's in detox. And you are extra hungry in the evening because you are detoxing. And the scale is moving. And that's why you are hungry and actually has nothing to do with downsizing. Or it could be for you downsizing, you're dropping the ball on making your food choices nutrient rich as possible. Or you are, you know, that it's, it's messing with your head. Oh my God, I'm so hungry. I didn't eat enough today. You ate more than enough, even with downsizing, you're eating more than enough. So try to really reframe your approach to downsizing. It's really an opportunity for you to learn, to really dig

deeper, to bring up the fields you need to bring. So, you know, the not liking it because you're extra hungry in the evening, right? Why is that? Chances are, it's not really because you're not eating enough. Because even with downsizing, eating six times a day, you're still eating more than enough. Because if you are, you have weight to lose, you have been eat last week, you ate to satisfaction to sustain the body, you are the size you are now. Right? And you obviously you want to not be that size, you want to downsize the size that you are. So chances are, you're still eating way more than what you need, even with downsizing. So sometimes it's that mindset, oh, I'm so hungry, I'm starved, I don't like it, I don't like it, I don't like it, where if you just focus on the things that you are getting out of it, that might help make it easier for you and

actually turn it into a week that you do like, because we have so many people who are like, oh, I hated downsizing. Now they love it, right? Like a lot of people love downsizing because they understand the benefit of it. So the sooner you can get to that place, the more fun it's going to be, I think. Yeah. Yeah. And I think another part of it too, is that hunger at night and you touched on it with like your weight moving and going into detox. Sometimes I like, I, I think I found when I was downsizing, sometimes for me, downsizing is not about eating less than satisfaction. It's about being aware of those portions and like being aware of how much I need to be satisfied. Because I feel like when I downsize, I really focus in on those questions, the mindfulness

questions while I'm downsizing even more than I do when I'm just trying to focus on them normally and eating to satisfaction. And sometimes when you tighten everything up like that, and you're really in tune, you're giving your body exactly what it needs. That's what it needs to get you into detox is to not have you feeling stuffed after every meal and be working through this backlog of food. So sometimes that hungry feeling is actually just your body, you know, normally processing your food like, oh, we're not putting more food in me. I actually have time for my migrating motor complex to work and to get the food out of here and stuff. So sometimes it's just that you didn't overeat at dinner. So you feel more hungry at night because it's your migrating motor complex and not hunger at all. It's that you haven't felt that before

because you've been eating until you're stuffed at dinner. You've been eating until you're like, oh, I'm good. I'm satisfied. So yeah, your satisfaction is eating more than you need. Here's a great comment from another Karen. I'm okay with being hungry. I actually kind of like the feeling of less than satisfied. My challenge is that I like eating healthy food and it's so hard to stop eating when I know it's healthy food and I'm really enjoying it. Is that weird? No, this is exactly what Kim is talking about. Like satisfaction is more than just a physical feeling. Satisfaction is I've gotten to eat all my food. Satisfaction is I really enjoyed what I'm eating. Satisfaction is I love eating healthy food. So satisfaction isn't just with

physically eating those portions. It's kind of like if you really want a steak and someone just gives you a salad, right? You can still eat your salad portion and eat to feel satisfied. You can eat your steak and eat to feel satisfied. But if you really wanted a steak and what someone gave you was a salad, then you're not going to feel satisfied. Portion wise, you feel satisfied, but you're not really satisfied because I wanted to stay, you know? So this is kind of the same thing with you is that, okay, so you, you want to keep eating healthy food. You probably really love eating and it feels good to eat healthy food and you really want to do more of that, but eating more than what you actually need isn't beneficial for you. So, so I love this. That's an interesting

perspective. That's an interesting, um, that's an interesting way to look at things. I love that. Where's another one here I was going to talk about. Uh, uh, where was it? It was Amy. What Amy? Where'd Amy? I struggle with the mental side of it. So having this extra drive is super helpful with fighting those cravings, where I'm just looking for the dopamine hit from a favorite snack, right? Like, so you also have to understand when doing that, you're still going to have triggers, right? While you are downsizing, you're still going to have stressful days, and you're going to look for or habits where you're looking for that dopamine hit, even when you're downsizing. So a lot of those things

are still going to happen. Like maybe you're really stressed. And so you want your favorite kind of, you know, go to deal with like, mine's a bottle of wine. I just had a stressful day. I'm going to have a whole bottle of wine. Like that's not good for me, but even say like, I want it. I want it. And so food can do the same thing for people where your stress is tied into, I want something that's for me. I get to have this thing. To me, the wine isn't about getting drunk. So to me, the dopamine hit off the wine is me time. Like when I hold that glass of wine, pour that wine, it means everyone else just needs to like, I don't talk to me. I am done. I am taking a moment. I am going to sit here and hold my wine. So the dopamine hit for me isn't even drinking the wine. It's what that represents.

And the dopamine hit for you with food might not be the food. It's what that represents. So you're going to still have those things come up when you're downsizing, when you're feeding the metabolism, when you're doing the other tweaks too. So we get so focused, I think sometimes Kim on the tweak that we forget all the other things that are happening around us. Does that make sense? Yeah. And I think you touched on it before when you talked about making sure you make your foods nutrient rich too, like with those cravings, that was a huge point of it is when you're downsizing, what is your focus? Are you thinking like, oh, I'm downsizing. I'll just eat more of the vegetables and the leafy greens,

just so I can have a little bit more food and then scale back on some of the other things. And it's not about calories, just like you pointed out this morning in your live, which was a great one. And I think a great point you made is that that nighttime hunger and eating at night is not because we're cutting calories. We're not trying to reduce your fat intake. We're not trying to cut calories. We're not trying to restrict or deprive you of anything. We're trying to get you in tune with what your body needs. And those are the things that your body needs. So your body also needs to sleep and it needs to prepare for its sleep. That's why we suggest not eating at night because your body doesn't need the food. You're not doing anything. You don't need that. So when

you get to the point and you are feeling that hunger, you know, you don't need it. It's, it is those feelings that come up. And they do come up more often during downsizing, I think, because you're feeling that old diet dialogue in the back of your head of, I can't eat, I'm not allowed to eat, I can't eat more, I want more. And then you talk yourself into kind of wanting more because you know, you can't have it. Yeah. And that's what I mean. Like here's Amy, definitely learning to embrace and enjoy that feeling of being hungry after dinner. Cause I know I just don't need more. And that's why I think to your point is like, we just focus on, Oh, I'm so hungry. I restrict. I can't, we're just perpetuating those old thoughts when that's

what I'm trying to say is that that's not your reality. Your reality is you're eating six times a day. Nutrient rich food is not the same as when you try to live off of 500 calories and starved yourself and deprived yourself. So if you keep focusing on that, oh, I'm so hungry and I'm this, you're just like, that's not the truth, but that's what you know. That's what you know. That's what you are used to.

That is what your body is comfortable with. So you keep going to that. This is why it might take a conscious effort to figure out why you do like downsizing. Oh, this is helping me getting more in tune to my body's needs. This is like, or to your point, you know, so not eating at night. So you may be hungry, but we know the body probably doesn't need food at night. You're probably just still up watching Netflix when you should have gone to bed an hour ago, or you got triggered, or this is your habit, or you had a stressful day, so this is why you want to eat, or

the scale is about to move, so you're extra hungry because it's detox, which would have happened anyway, and not really having anything to do with the amount of food. Then you have to take it, well, if I eat at night, it's going to interrupt my sleep. If I, if I don't get a good sleep, my body can't make change, detox, repair, rebuild. Then if I'm tired the next day, I'm more likely to crave carbs and sugar. And if I'm tired, my body processes my foods differently. And then, you know, so if I'm not getting, if I'm stressed, so I had the stress, which is why I wanted the thing. And then I don't get the sleep that my cortisol levels are higher the next day. And it's a big clusterfuck of a mess. So, so, but if you can understand that, that's going to be like, okay, I get it. Like, let's see. So then if you're hungry at night and you don't

eat really indulge in how you feel the next day. Oh my God. I'm so proud of myself that I didn't have that. I feel great. My mind feels clear today. I maybe I'm rewarded with what's going on the scale. I don't know, but you know, that's where you got to like find those glimmers, find that positive positivity because, I'm not getting home until 11 o'clock tonight. I need there's no way it's like six o'clock, I'm not going to be able to function, drive a long distance, all that I need to make sure I have some dinner. And it was one of those situations where you get hungry when you have the bites, you feel like you're not hungry, and then you have the bite. So I had a bit of dinner. And I was like, oh, now I'm feeling hungry. But I'm looking at my watch and I'm thinking, shit, I got to get out the door.

I got to go. I've probably had enough considering how much I had. I don't even have time to think about it, let alone ask myself the questions. Leaving. I'm in a panic. I'm thinking, shoot, I didn't eat enough. I'm hungry right now. I'm going to be starving by the time I got home.

Well, I get into traffic. I drive. Obviously my mind is not thinking about how hungry I am because I'm trying to get my son off to hockey. Honestly, didn't think about it for the rest of the night. I got home at 11 o'clock at night. I'm like, I got to get to bed. I got to get up early tomorrow. I went to bed. I did not think about food for the rest of the night. In that moment when I ate, I really felt that panic that I know members talk about when they're having dinner. And I think that might be the first time I've really felt it. So I feel like I understand now that feeling of, but if I don't eat more now, what if I'm hungry? And I literally felt that. And I talked myself through it. I sat in it.

Yes, probably having that drive through traffic helped because it distracted me. But when we suggest things like go for a walk, have a cup of tea, put your feet up, do some yoga, something. It was all I needed to break that thought process of me going into that. If I hadn't been had to step away, I might've just sat there and eaten more because I was scared. But I took that time, like I took that break in my thoughts and it really got me through it. And I didn't think about food for the rest of the night. I wasn't hungry for the rest of the night. And so we maybe don't need to feed into that panic when we're feeling it. We don't need to feed into that fear in the back of our head telling us, but what if?

How many times have you said to your kids, well, you grab something to eat now because you have a hockey or something later? How many times have you done that? Nine million. Right. I wonder where it comes from. Meanwhile, we're putting panic in our kids. Like if they don't eat now, you're going to be hungry later. You eat something now, you're going to be starving later. You're going to ask me our kids like if they don't eat now you're gonna be hungry later you need something now you're gonna be starving later you're gonna ask me for food later if you don't eat now right like because like it comes from a variety of different places yes diet mentality but also can become from like what we believe so when you say to your kids you know 97 million times well you're gonna have to eat now because you know i don't want to buy you take out later and you know you got hockey you got this you got whatever and then we wonder when you know we panic because we're not going to get

food but we say to other people we are saying to ourselves I just want to you have never really looked at that perspective before but that could be another reason why that we do panic when we feel like there's not going to be enough food I um, so when I was younger and working at a gym, I worked out a lot and I was like eating a lot, like often. And, um, there was a new catering company that was at a country club I worked at and there was a new catering company. They were slow. Right. And I ordered, I was like hungry and I was ordered a salad and I was like, I knew I needed to eat. Cause if I didn't eat, I was going to be in meetings for the next three hours and I needed to eat. And I literally got in a panic.

I was just like, I was so upset. And there was just like what, like my salad to like 45 minutes, which should have been like 10. And then they're like, what's the big deal? I'm like, I need to eat. Like I'm, I'm starving. I'm like hungry. Like I know because my panic at the time was, and obviously issues

that, you know, I'm going to die if I don't eat now. And, but the panic was real. And I remember thinking, is this hangry? What is this? But this was like, I knew my time would be restricted. And then if I didn't get now, I would probably get a headache and get run down. And, but it wasn't because like, I could have easily gone and got food. I think it was because someone was restricting it from me. It wasn't even about the food or that I was really that hungry. It's just like, I wanted it and someone wasn't giving it to me. And so that was like some sort of weird trigger for me. I always remember that moment. Cause I was like, what's your fucking deal? Calm your ass down, honey. Like you'll survive. Like the fuck

is wrong with you? Yeah. I guess this week we are that slow catering company so this is where you might feel so for a variety of reasons you might feel the restriction freaking you the fuck out right hi jessica it good. It brings up the brings up the feels. Hmm. Okay. What else? So we, we talk about portions, right? It's not about less and less, uh, hunger. You are going to be hungry. Remember, it's not about eating less and less. So you are going to have feels come up with hunger cravings. I noticed this too. Cravings. A lot of people talking cravings, right? So stress levels can be different this time of year. And remember there's good stress and bad stress. It's all stress.

Good stress is like, oh my God, I'm going on vacation. So excited. I'm going to the cottage. I'm doing this. I'm doing that. My kids graduated. I'm like, whatever. And then there's the stress of like, oh my God, I've lost my job.

I'm this, I'm that. I've got, you know, I'm behind. I've got to make some money or whatever that is. It's all stress. Remember, it's all stress. So some of you, because you're not doing as many social things in the wintertime, maybe feel less stressed and at that season. And so this season, or maybe you're putting pressure on yourself to go swimming, to go

for a walk, to go for a hike, or maybe you are being more active, right? So your energy output is different. Your stress levels are higher. Maybe, maybe you are being more active, whether that be socially or physically or whatever. The days are also longer. So chances are you are awake and more active longer. Whereas in the winter time, it gets dark at four. You're not gardening at four, but you may still find that you're out puttering around your house at eight o'clock at night, right? Also the change in temperature. So all of a sudden it's, you know, it's hot outside, you got sun coming on, you're spending more time outside, you're being more active, yet you're still aiming for that

same four liters of water every day. And so this is where you're starting to have sugar cravings, you know, maybe you're starting to have like salt cravings, whatever that might be, because you need to adapt to what your body needs. For example, we had that whole summer tweak post. In the wintertime, you need transitioning from summer into fall into winter. You start to notice that you're craving heavier, hardier foods, potatoes, like salads necessarily aren't all that appealing, fruits not appealing in the winter. It's like you want those heavier, hardier fatty meats, soups, stews, chilies, those types of things, right? Because your body is looking for foods that are harder to digest that create heat in your stomach.

Now, as you transition into more in the summer season, and it's hot, your body doesn't want to work that hard creating heat in your digestive system. So this is where a lot of you notice a lot of people asking if they can increase fruits, people like can I have more fruits. So this is where you want to maybe decrease those heavier carbs and then add more fruit to your meals like berries on a salad, adding in some grilled pineapple or whatnot for dinner, maybe adding some fruit, you still want to go high protein for your breakfast. So those it's those small little tweaks you may think are very insignificant that we post about that actually you have to season to season your body's needs change. They're all great for weight loss, but you're probably paying attention to that. So if you're like craving sugar, it could be that

you need a little bit more fruits, bump up your water a little bit more. If you're craving salt, it could be that you've been more active. You've got your extra stress. You've got much more going on mentally. So you need to bump up your good fats. Cravings are always a message from the body trying to communicate its needs. So something has changed. It could also be your metabolism is higher. And so, you know, you're, this is why we're downsizing, like you, it's still one egg, three egg, right? Downsizing is just as much leaving food on your plate as it is going back for a second portion and leaving food from that second portion. It's just as much one day you're downsizing one egg and the next day you're downsizing from three eggs, right? So because at simultaneously, as you're dropping weight, you are increasing your

metabolism. So your body's needs technically are increasing as well. I know that was a lot, but you shouldn't expect that you're, that's why one of the main reasons why you shouldn't expect that you're just going to be eating less and less and less because your body's needs are changing and they're going to, you know, people say they ask sometimes about going like doing the group again, what about my portions and things like that? And what about, or they notice cravings coming back when they're doing the portion, you know, the program again, they notice like, oh, my cravings have come back this time around. And I think a lot of it is to do with that you're not being in tune. It's very automatic to look at your plate of food and be like, yeah, that looks right. Or yep, that's how much I usually eat. And really, the key is being in tune to how it feels.

Yes, those portions and getting into your belly because I think not just the portions, but what you're eating too. Because it goes back to, as you said, like making sure you get in everything. Like it's really hard this time of year because the weather at this stage, I think you guys are at the same place that we are at the West coast where it goes from winter to summer, like from morning to afternoon. So your body doesn't know what's going on. You're cold, you're warm. But when the sun comes out, to your point on stress, when the sun comes out, there's that extra pressure. The sun's out. I have to go out and do something.

And, you know, putting that extra pressure on yourself, being active, like you've touched on yard work. How many people are coming home from a hard day of work and then feeling that pressure and that stress? Like, I got to get out and cut my grass. I got to get out and pull those weeds. I got to do this. They're doing that. They're not resting as much. They're doing that later. And they're also not necessarily making up for that in what they're eating and drinking, like you're doing all of that physical work. And you're staying up

later, are you having enough healthy fats in your meals to keep you satiated with your six meals a day? Cause you're eating a lot when you're eating six meals a day. So making sure that's nutrient rich, making sure like you up your water, you're pulling weeds all night. You probably should drink some water. I know, you know, maybe you're trying not to drink water two hours before bed, but if you're actively outside pulling weeds for two hours before you go to bed, you might need to sip on something a little bit while they're there, right? Like, so yeah, the things with the cravings is we don't want to forget the basics is the main part with the cravings. The cravings are not necessarily coming up, because you're eating less. That's something that I think we always put an automatic, I'm eating less, therefore I'm craving junk food later on. And there are so

many reasons which we share in the cravings post, why you crave things and why your body's craving and the reasons for it. Get back in tune with that. You don't want to blame everything that happens to you this week on downsizing. Downsizing. Good point. I know we got into the topic next week, but I saw this from Toby. I'm worried that I could be downsizing too much.

I look, that's your first problem. I look what's on my plate. It doesn't look like a lot. So that's really problematic. Portions are always what they feel like and not about what they look like. And it is normal to have, even when downsizing to, to not be hungry. And this thing where we eat breakfast, lunch and dinner, all this stuff, it's like, that's not how the body works. The body doesn't need significantly more time, like more food at meal times. Those are created out of social need. If you get satisfied on a snack, you would, chances are get satisfied on a snack size lunch. And even with following the program, if you're eating six times a day, nutrient rich food, even with token amounts, you are still

getting more than what you need, right? So this is why portions I say are always what they feel like and never about what they look like, because looking at your portions isn't going to do anything for you. I mean, you can know, okay, this is too much, not enough. I look at what's on my plate. It doesn't look like a lot of food. I'm on meds that don't make me feel hungry. I'm eating all my meals and snacks, but my plate looks less. I mean, that's, I think, I think so supersized me and the portions that we get served. You have to understand is fucked up, fucked up. The size of servings that we get from restaurants nowadays are insane. We are not the problem. They are the problem. And so how, see, it's what I would say to you, how's your energy level? Do you feel good? Right? Are you like, if you were actually legitimately

hungry, you would be hungry, like no medication in the world. Oh, maybe, maybe the new weight loss drugs. So if you are taking the new weight loss drugs that purposely suppress your appetite by loading your body with GLP one, then that could be the issue in which just still having those token amounts, nutrient-rich foods eating often. So what I would worry, what I would be concerned about if I were you, because it is a bit of a valid concern, is make sure that when you do eat, you are eating nutrient-rich food choices. Like don't just have a little bit of lettuce and a hunk of chicken because you're not all that hungry, right? Like really focus on getting some vegetables in there, you know, some good fats, leafy greens, like making sure what you are eating is giving your

most bang for your buck. Now, if you are per energy is awesome. So there you go, right? So that would be my thing. Like, how's your sleep? How's your energy? Are there are there things that are suggesting that you're not getting enough? And if your energy is good, you're probably good. You're probably, you're probably good. So, so, but really avoid that, that need to what they look like, because that's going to really trip you up as we go, because people are just eating way too much food. Okay. So let's talk about the tweak next week.

So next week is one of my favorite tweaks. Oh my God. We don't even have time for this. So we're going to bring it back to satisfaction for the first four days. So Monday, Tuesday, Wednesday, right? Yeah. Yeah. Right. So first four days, you are going to bring it back to satisfaction, being super in tune, asking those four questions. And then midweek, midweek, you're going to start splitting up your meals and snacks. So you're going to take the same portions that you eat on Monday,

Tuesday, Wednesday, and Thursday, right? Kim? Is that right? Or is it three and four? Three days and four. Okay. Forget what I just said. I think that's wrong. First three days. First three days of next week. So Monday, Tuesday, Wednesday, you're going to follow that basic food plan and you're going to eat to feel satisfied. Just like you did off the heels of downsizing last time. Probably see, probably noticing your portions are smaller than what you're going to do. So you're going to prepare the same food that you normally do. And then you're going to take that portion and you're going to split it in two. You're going to eat the first portion mindfully paying attention to how you feel afterwards. Then you're going to wait 20 minutes, half hour, and then you're going to have

that second portion. If you're not hungry for it, you're just going to have a few token amounts. Now, if you want to take it to the next level, you're going to take whatever you're eating, you're going to separate your proteins from your carbohydrates, and then your fats can go either way. And you're going to eat that first portion mindfully, right? See how you feel at the end, ask yourself those four questions. And then if you are hungry for that, if you are not hungry for that second portion token amounts, and if you are hungry for it, you're going to eat enough so that you feel satisfied. So either way, you're eating both those portions. This is to get you even more in tune to your portions. The fact that there's like a 20 minute gap between when you start eating and when your food registers. And

when you are allowed to have that second portion, as opposed to downsizing where you have to leave some and you can't eat the rest, it allows your mind to be more free to be even more in tune to your portions because you have to have that second portion. You are going to notice after taking the same portions that you were eating to satisfaction in the first three days of the week, and you split them nine times out of 10, you are going to be satisfied after that first portion and not even want that second portion. And that is because you don't feel the stress of not being able to have it. It's because you can have it if you want, you will be really your mind will be free to be like, do I need it? Probably not. Now, if you do need it, of course, you know, you eat it and you eat enough to feel satisfied. If you don't need it, you still have those token amounts. And so this gets you more in tune to your portions on a way that approaches it differently from downsizing. This also helps you understand why everyone talks about protein and

fat. When you separate those proteins, you really start to understand how proteins feed into your satiety hormones and make you feel more satisfied with the foods that you're eating, which is the setup and lead up to a weeks that are coming down. So what do we want to say with this? I'm going to say like, don't even stress about the splitting up part until we talk Wednesday. Join us next Wednesday because we will talk about the split up the meals and snacks part of the tweak. Yeah. And I should have known it was three days because that's exactly what I put in my notes is that we actually have, we have your three days where you're just going back to eating to satisfaction. And yes, you are just as to Dave's point, you're going to feel like you're eating all day while losing weight. It is amazing until like you get to dinner time. You're like, Oh my

God, I have to eat again. It's so cool because I love this from Dave. Yes. We're basically going to feel like we're eating all day while losing weight. It's the best is yeah. It's because think about it. You take, you take people who go, it's called feeding the metabolism. You take people who go spend a lifetime trying not to eat and now you have to eat and you'll get to the point of like, fuck off. I don't want to fucking eat. Like I had enough. I'm good. Like some people love it. And now it's not about split. Some people will be able to split up all meals and snacks. Some people will freak out. I don't have time for this. Even just some of them is fine. We're going to get into the, get into it. You will not die. It's only for like two weeks and it's only for like

eight days of those two weeks. Like basically where you're, you're doing that. Um, it's such a cool tweak. It really messes with your head when now you have to eat and you are allowed for lack of a better word to eat. It really is like, it's really cool how it messes with you. Plus if your weight hasn't been really moving and grooving up to this point, it's really cool how it messes with you. Plus if your weight hasn't been really moving and grooving up to this point, it could be because your metabolism is really low and slow. And usually if downsizing isn't your jam, feeding the metabolism ends up being your jam. So it's a cool tweak. It's a cool tweak. Yeah. There's a couple of things I think to note about it. One is it starts on Thursday. You are eating to satisfaction Monday, Tuesday, Wednesday.

We're going to get a chance to talk about this together and answer your questions next Wednesday when we tweak this week. So don't, don't overthink it prior to that. Just take in the information we're posting. No, you cannot switch the days that you were doing it. Yes, you cannot. Everything's right now. No, everything is for a rhyme and a reason.

That's the number one question we get asked is can I switch up the days? No, you cannot. There's a rhyme and a reason to the order of when you are splitting up those meals and snacks. And we know it's on a weekend. It's a little inconvenient. Um, you're going to think it's going to, it's so cool. Honestly, if you can really like embrace it, we're only going to do it for two weeks. Then we're going to move on to a tweak that is way more convenient. It's the tweak we have coming after that is way more convenient, but it's off the heels of this tweak next week. So I love this program. So you can't do that. And then the other thing is it's not all meals and snacks. So if there are times, I know there's teachers. I know there are people who have a hard time with this time-wise, even if you just split

up some, whether it's your breakfast in the morning or dinner at night, you're still doing the tweak. And, and, and, and, and at the very least at this point, even without the tweaks, you are already doing so much with the basic food plan. That's really important that people understand. It's just that the tweaks kind of help things progress faster. That's all. Yeah. Yeah. For some reason, this is my favorite tweak. Yeah, I know. It's a good one. All right. We covered a lot. We got to go. We're way over time. I, my live this morning went to like an hour and five minutes. I know.

What is wrong with me? I don't know. tony not home to get you i think she's not home was it cheryl that message and just said tony must know she's she put something in the comments i think it was cheryl that said something he's gone golfing that's why he wasn't here this morning i know he was in a meeting with you guys or something i know he's in a meeting somewhere with somebody and he wasn't here and um yeah so yeah everybody gets bonus lives today tony's not home gina can stay on as long as she wants i gotta go speaking of eating i'm hungry i don't want to get all hangry and start you know yelling at people so i gotta go uh thanks kim thanks everyone who joined us thanks for all your questions thanks for your comments again uh do not be shy about reaching out we are here for you. The

reason why we're having this conversation is we want to help with clarity. We want you to be successful. We know you have questions. So if you have a question that didn't get answered today with this live, ask in the group. We have a whole team of amazing people who are excited and here and happy to help for you. So make sure you do that. Yeah. Enjoy downsizing. Enjoy downsizing because next week is a 360 on that. So I love you do that. Yeah. Enjoy downsizing. Enjoy downsizing because next week is a 360 on that. So I love it. Right. All right. See you. Bye.