The Livy Method Podcast - The Tweak This Week - Spring/Summer 2024 - Week 8

Episode Date: June 19, 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 19, 2024.You can find the full video hosted at:https://www.facebook.com/groups/livymethodspringsummer2024Topics covered:This week we’re Maximizing & Feeding the Metabolism One Last TimeFeeling like you’re struggling with splitting your meals? - you’re not alone! Feeding the Metabolism - why we’re not going to eat this way foreverFeeling tired - Is it normal during this week’s tweak?Putting less on our plate - is that the same as splitting our meals?When you can’t do the tweaks perfectly - remember you are still doing so much for your healthStruggling to split your meals and snacks? - try mapping your day out in advanceWhen the tweaks feel inconvenient - remember it’s a means to an end and not foreverStepping out of your comfort zone - there’s a rhyme and reason to every aspect of The ProgramChanging hunger - notice the effects of this tweak as well as the nuances of your own weekLooking ahead to next week’s tweak - how to approach the Food Plan RevampWe know you want to talk about it - nut butter and protein shakes! 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. Let's get right into it today. Welcome to The Tweak this week. This is where Kim and I, who is the manager of the weight loss program, she knows the ins, she knows the outs. She has her pulse on everything that is happening, that's going on. She knows what you are saying. She knows the ins. She knows the outs. She has her pulse on everything that is happening, that's going on. She knows what you are saying. She knows what you are struggling with. And so we are here today to help provide clarity because we are going to split up those meals and snacks one last time before we completely switch gears and roll into next week's tweak. So we have a lot to cover today.

Obviously, we want to touch on the splitting up the meals and snacks part. How did people do last week? Where are they at this week? Kim? Hello. Hi. Hi. Hi. Yeah. I'm excited to get into this. So, you know, we, we have people that struggled, people that feel like they didn't do it very well because they didn't split as many as they wanted to, or they couldn't split as many as they wanted to. So I love that people were being honest about that and sharing that a good reminder for them that even if you just do one, that's that it's better than nothing. So don't beat yourself up. I two comments that I had from members that I noticed in the group just on various posts regarding this that I wanted to share because I love them. The first one is from Lauren.

She said, I love how this tweet whispers to my body. You're safe. You're taken care of. And I've got you. That is my favorite takeaway from last week of somebody sharing their experience on it last week. I love that. It's your body is saying you are paying attention. You are listening to me. You are aware. I love that. Even if you can't split up the meals and snacks, you are already doing so much to be proactive in getting and keeping that scale moving. Sometimes even just in knowing what you are to do, even if you can't do it, there is so much to be learned from it. And if you can't split up your meals and snacks, double down on making them nutrient rich, double down on asking those four questions and double down in all the other ways that

you can keep that scale moving and grooving without maximizing 20 questions checklist. Okay. I love that. That's amazing. I love that. It's so good. And another great one that actually had a little bit of a follow-up question or comment that I thought was really interesting that I wanted to talk about.

And it was from Grace and she enjoyed the tweet. She found it was very eye-opening about her portions. And she said, it took time and effort, but it's worth it. She's on holidays or she was still on holidays for the first two days, but still gave it a shot and it was easier when she got home. So she gave it a shot while she was away, recognized it was easier when she got home, but like that was her takeaway. But she's actually said she's looking forward

to giving it a go again this week when she can focus on it for those four days without being split up. Her last comment made me think, and it said, I think I might be better off to eat this way all the time. And it's so interesting when people have, I love that people reflect on the tweak and they think about it, but I think don't get stuck on

that because we've got something different, which is, we'll talk about sort of at the end of this segment. That's very different, like the opposite coming up at the end of the week. And you don't want to, you were mentioning in the live today about somebody restarting the program through the summer and how they don't want to fixate on those tweaks that they enjoy or that they feel worked for them. And this kind of spoke to that to me that, you know, it doesn't, some days you might end up eating like this when you're, because that's what your body's asking for, but you don't want to get stuck on doing it because you think that's what's working for you, because it really is the momentum of, you know,

coming off of that eating to satisfaction after the downsizing, heading into what we're going, heading into next week, there is a rhyme and a reason to the order and everything that Gina's put together in this program. So just doing that for the rest of your life on its own is not the end all be all for weight loss, just because your scale happened to move or you happen to enjoy eating more often last week. Yeah. Right. Like if, if your scale is moving with the tweak this week, it's not because of necessarily the tweak this

week. It is because of all the hard work that you've put into up into this point. And this is why if you're, if this is your first program and you come back with us to continue your journey, we have this concept of fresh eyes. So every time you do the program, you want to approach it with fresh eyes, meaning that you, you, during this program, there's things that you needed to work on. There's things that your body connected with and your experience, essentially program over program should be a little different because you are actually doing work. And so you are changing how your body comes to function physically, how you are thinking mentally. So yeah, don't get stuck on any one week. There's a couple

questions here I want to get to. Last week, I was exhausted and really tired. I enjoyed the tweak, but is it normal to feel so drained? So this could be yes, because your body is working extra hard to process and digest your food. Digestion is one of the hardest things that the body does. Some people are finding that they're not hungry at all. And then some people find that they're extra hungry because their body is working extra hard. Both responses are great. I wouldn't pick one over the other. It could also be the weather. We're having a heat wave here that can make us more tired. It could be whatever you have going on in your life as well. So this is where you want to take a holistic view of what's going on with you. Like it could be a

little bit of everything. Maybe you started exercising last week. And so that is leading to why you are, uh, you know, more tired this week. Maybe you indulge in a couple glasses of wine and maybe you're feeling the effects of that. Right. So I wouldn't say that the tweak is not going to cause you to be like dragging your ass, super tired, anything like that, though you might sort of feel like, OK, this is a lot. It can be a lot physically. It can also be a lot mentally. Also, I'm dealing with like a cold flu virus thingy where all last week, the week before I was like so tired. I was like, what the fuck is wrong with me? And then of course, like it blew up and I got really sick. So, so I would never be blowing off like extreme tiredness or any extreme feels on the program. So always assess, but I think it would be normal. Like it's exhausting. It's mentally exhausting to constantly be thinking about what you are eating and when here's another one. I didn't split, but I did put less on my plate. Does that count? It does not. It doesn't. It's not the same. Not close. Um, I don't want you putting less on your plate,

right? I want you to, if you are just eating the portions that you are eating, this is not about eating less. We did that on downsizing, which even then wasn't about eating less. It's not the same thing. I want you eating in tune to your portion. So asking those four questions. So if you are just sticking to the basic food plan and not splitting up meals and snacks, it's not about eating less. It's about really digging into those four mindful eating questions. Now, if you end up eating less because you're recognizing you're feeling more satisfied sooner rather than later, then that's totally fine. But it is not the same thing. And you don't want to be like, you don't want to be doing weird versions of your own thing. And you don't, it's not just about eating less like this tweak this week, isn't about eating less. It's about being in tune to your portions without the pressure of not being able to eat more. And so that's why it's really important. If you do split up those

meals and snacks that you do still have that token amounts and that you do have that second portion, even if it's just a token amount, because it just lets your so many people stress about not eating enough being hungry later, downsizing brings up all these fields tied into past dieting. So you want to kind of like just kind of let all of that go and be able to be in tune to your portions with less stress. And that's really what it's all about, right? So eating less on your putting less on your plate doesn't do that. In fact, you could do the opposite. You can be reinforcing not being able to have more. You can be reinforcing being extra hungry. And if people are extra hungry when following this tweak,

it's because they are making their bodies work extra hard for its food. Being hungry because of that versus being hungry because you're not giving your body enough are two totally different things, two totally different things. Yeah. Well, I would just, if you can't split them up, just follow, just follow the basic food plan and double down asking those four questions. I love that question though. That was a good one. Um, I was not able to split last week as I was dealing with parents in two different hospitals with major issues. This week, I will try and get it done. Again, I want to reinforce the fact that if you can't do the tweaks, you are already doing so much. The tweaks are meant to dig deeper, level up more, kind of keep things progressing. But if you have a lot of stress going on in your

life, right, like that in itself can kind of work as its own tweak. So just making sure you're giving the body the nutrients it needs and helping to manage your stress is probably going to be more beneficial than you stressing about trying to do the tweak. Yeah. And think about what you maybe did last week. Yeah. Okay. You didn't maximize that tweak, but just in saying that I wasn't able to split, but you sounds, I don't know. I don't want to make assumptions. Like you probably were able to do other things and thinking back to how you would have dealt with that stress. If you maximizing was you just making sure you ate nutrient rich food, turning back on

how we deal with stress when, you know, not following the program. And prior to this, like my go-to would have been to not eat and then get a donut from the Tim Hortons at the hospital in one day versus not splitting my meals. So you're probably doing a lot better than you would have if you weren't conscious of it. So I think that's, it's great to keep in mind that you're still winning. If you're taking care, you're still winning. You're still winning a couple, Elaine, I've been tired because I've been watching our Oilers play hockey. That's just stressful. Canadian team wins a cup this time.

Even Tony had me watching a game the other day. And then there's Marie. I'm going to try to be better at splitting meals and snacks this week. I wasn't good at it last week. So it's really easy in hindsight to look back and be like, I could have done this. I could have done that. So what can you do to set yourself up for success this week, right? So that's what you want to, that's, I love that you showed up today to get that better understanding of the tweak itself, but what can you do? And honestly, don't stress about trying to split up

as many as you can just be in the moment with the ones that you can split up. So if it's just breakfast or if it's just dinner, or if it's just lunch, that's where you really just want to kind of be in the moment and then really indulge in the tweak. Cause a lot of people can split up all the meals and snacks, but they're not really thinking they're not really in tune. They're going through the motions, but not really like taking a moment to be really understanding of the tweak and the whole purpose behind it. Right. So, um, so yeah, there's Jessica. I hate that I'm behind because I love this week. Hi, Jessica. Well, you're still here. Okay. What else do we want to talk about with this week specifically? I think one of the things for that specifically,

maybe for that member that feels like they didn't do it well is one thing that I had to do when I first started the program was I mapped out my day. How does this look? How am I going to make this work? Here's my meals and snack based on my workday, based on my break schedule that I had at the time. Which ones of these am I going to be able to split? Okay. Pick those ones out.

Now I'm going to set my timers in the morning. I didn't set my timers 30 minutes after I ate. I, in the morning would set an alarm, eat your lunch now, Kim, because if you don't eat it now, it's not going to happen until two o'clock. Set that alarm for 30 minutes later at that time. So you might need to look at Thursday, Friday, Saturday, Sunday, and sit down tonight with a pen and paper and map out how this is going to look for you and make a plan for yourself. Like I see a hole here. I see a hole here. I see a hole here. Oh, I'm definitely not going to be able to split that one because I'm going to be running from place to place or I have

a meeting or something like look at where you can fit it in and just focus on nailing those ones. Don't like looking at it ahead four days like, ah, overwhelming. Think about it. You know, there was somebody that said they have family in town, so they're not going to be able to do it this weekend. Maybe you get up before the family and have a little bit of breakfast, a half an hour before everybody has breakfast, as opposed to waiting that half hour after when everybody's sitting there staring at you. Eat a little something a half an hour before you serve everyone else breakfast. And that can be your second portion. Enjoy the conversation. So nobody's focusing on what you're eating at that time. Trying to participate when you can,

and life is not going to make it easy for you. This is why really I will remind you of our progress over perfection approach. Even if you can't do the things that you are to do, there is something to be learned in that itself as well. I see some of the topics. So I just want to keep things moving and grooving for the sake of time that you put together. So members found this inconvenient. Yes. Losing weight is terribly inconvenient. Like it just is. Don't try to make it convenient because these aren't tweaks to your point, Kim earlier. They're not, you're not going to be doing these for the rest of your lives. These are a means to an end. It is to really get you thinking it's to approach weight loss in a different way.

It's to help you get a deeper level of understanding. It's helped you unlearn and relearn and relearn. It's to reinforce, you know, these new habits while you work through old ones, it's to shake things up. It's like meant to be inconvenient because we have to rewire how the body has come to function physically, but also mentally. We've got to shake the shit out of it. We've got to shake things up. So stepping out of your comfort zone is something you're going to want to do. I love that it's only for two weeks and it's only for a few days of those two weeks that you're actually splitting up your meals and snacks. It's also the setup and the lead up to next week as well. So there's a rhyme and a reason to it. People want to switch days. Again, rhyme and reason to everything that we are suggesting. It's the way

it flows off the heels of downsizing, the resetting, and then the splitting up the meals and snacks. Change is stressful to the body. So you don't want to be changing up too many things at once. So that's why you just don't want to be switching things up. There's a reason to come back to that baseline and that reset that we do for those first few days. So if you were just come off of downsizing to splitting up the meals and snacks, it would be chaos, chaos. I tell you. Um, so there's a reason you got to have a little blind faith, right? Here's what I also want to say. If there was a better, faster, more effective way, I would be letting you know, I would be like, fuck yeah, do that. Sure. Do this. Sure. Do that.

But I've done this long enough that people try to make it fit into their lives. Like I've, I've, I've sat with a lot of across from a lot of powerful people and I would tell them what, what they need to do. And they're like, Oh, well that doesn't work for me. I'm going to do this instead. And when I was younger, I was like, but, but, but, but, but, and you know what would happen? I would let them do their own thing. And then they come back at me complaining that it's not working for them. And I'm like, well, if you fucking listen to me and in my old age, I've got a bit crusty about that. That's why I'm straight up bitch.

Sometimes I'm like, no, fuck no. No, that's not how you do it. It's not because I want you to be successful. I want you to be successful. Ask as many questions as you need, but really, truly understand because it's interesting. I'm going off topic, but my daughter, so she's trying to finish up grade 12. And her dad died. She's had anxiety.

Things have not been easy for her. She goes to a school where she has this really amazing support. But she acts like her teachers are trying to fail her. And I'm like, your teachers want you to be successful. They want you to win. They want you to win. They want you to get the best marks possible. Why do you think that they are against you and trying to make you fail? Why do you think they're trying to make this hard for you?

They are not. Just talk to them. Communicate with them. They didn't get into teaching to fuck over every kid out there and make their lives miserable. They got into teaching because they want to help you. And I just think for some, sometimes, even as we get older, especially when it comes to dieting, that people perceive that we don't want them to be successful, right? Like we're not giving them all the information.

I'm trying to just get them to do what I want them to do. And it's really not that I've just had so much experience with like, there's a, it's so deep. There's a rhyme and a reason to everything. But I also know it's hard to have faith in that hard to have faith. And that's why I love this conversation because we get to explain. Okay. Um, I would guarantee I can tell people right now, just because of questions that have come up in the group, we don't have a side book of secret information that we dish out in DMS and emails and people message in what you see is what you get in the group. And we're going to offer that same like it is in our best interest to help you. I'm gonna look like an idiot if you don't lose weight. So

it's really in my best interest to have you guys be successful at this. So definitely reach out and share, share the information. And also sharing in the group is super important because first of all, it is a group format, but that's empowering other people that are afraid to share every question you ask in the group, every struggle that you share in the group with every frustration is then giving confidence to somebody else in the group. And that's how we build the community. It's not that you owe it to anybody else to help their journey, but that's what builds a community. You're going to get something from somebody else. When you read comments, somebody is going to get something from your comments. And that's the whole point of

this community, the actual community and sharing is part of what makes this program successful. I mean, how a lot of ways how we've leveled up the program is taking input and really understanding where our members are at and be like, OK, can we talk about this in a different way? This is how this segment came about, because we're like, OK, there are people who want to like go into it. So how can we provide that other than a post or a video or short answers or whatnot? I don't know. I don't know how I got

into that, but I was just, it's been on my mind lately. And so I just want everyone to know that I want you to be successful. And these tweaks are designed. You're going to see in hindsight. So if you're new to the program, what's really cool is you're going to see the tweaks that we have coming up in the next couple of weeks are really about kind of taking everything that you've learned and implemented. I want to get into talking about the tweak next week, but is there more that we need to talk about with this tweak? What more do we have to talk about? I would say, you know, the changing hunger levels,

that's one thing that I did notice is people noticed the changing hunger. I think, you know, some people noticed they were not hungry at all for the first two days of splitting. And then the second two days was like, I'm ravenous. What is going on? And seeing that. So then the second two days was like, I'm ravenous. What is going on? And seeing that. So really dig into that. You know, and I think people were noticing it this week too. People were noticing extreme hunger. Then as the temperature rose where you are, and I know that's on the way where we are, where people's appetites dropped. And that's probably

something that in addition to the tweak affecting your hunger levels, you still need to consider what's going on in the rest of your life. And the heat wave is definitely something that a lot of places are experiencing right now is affecting that. Really interesting. I love that you brought this up because you're right. Like if you, if you are extra hungry, but you're craving specifically sugar and or salt, that's more of a craving and a need, right? It could mean, it could mean that you need to bump up the water. It could mean that you need more sweets, like bump up your fruit intake, decrease your heavier carbs, make those seasonal tweaks. And you're right about the heat and hunger. So if you can think about being so hot and then eating your body is like, fuck you. I am not interested in eating because

your body, when you digest your food, creates so much energy and heat. And this is why in the wintertime, you crave heavier, hardier foods or hot foods that actually keep you warm internally. In the summer, it's completely different. In the summer, your body's trying to give you the nutrients that it needs, but without overheating and working too hard in the extreme heat, which is why you won't feel much of an appetite. So there is something to be said about being mindful about the foods that you are preparing for yourself this week. Keep it lighter, go for more fish, which breaks down in 40 minutes, as opposed to steak that can take like five hours or more, right? Um, you know, go for a, go for a nice salad. Doesn't mean that you can't add some quinoa in there and give it a little bit of oomph, but add some berries on top of it,

right? You know, add some fruits to that. Go for eggs rather than oatmeal maybe, you know, or some yogurt. Add some berries on there. Still focused on protein, but adding that quick energy from that fruit. You know, same thing in the evening, adding some grilled pineapple or something like that to dinner. So think about the foods. You can keep them nice and light and still follow through on the tweak this week if you're not hungry. I love that you brought that up. I love that you brought that up. The nuances, the nuances, love that. Yeah, the little things. So yeah, these next four days, double down on that. Really think about how the food you're eating is making you feel and what else is affecting that. And I think that leads

into, you know, next week's tweak. It does. So this is where I want to say, if last week you split up the meals and snacks and you didn't get into separating the proteins from your carbs, give that a go. Try to give that a go. Because again, this is sort of like what you want to do is really understand how protein and fat hit differently. Our, our tweak next week. Okay. So there's a couple of things that we're going to do. So first of all, we're going to drop the, so protein still is the focus at breakfast, right? You don't just, it's not like you have to just have protein, but protein remains the focus at breakfast morning snack. You now have flexibility so you can keep it to fruit. If you do, you want to add a protein and fat to that fruit snack, or you can switch it up for something altogether. And we're going to

give you options for this. Like you can have yogurt if you want, or you can have, I don't know, vegetables if you want, or, you know, we're going to give you options for that. So you have more flexibility now with that fruit snack. And if you choose to still have fruits, you want to add a protein and fat to it. Then for your lunch, you are going to make protein now the focus instead of vegetables and carbs, which are the focus at lunch. And then your two afternoon snacks are down to one. So what we're doing is bumping up the protein and fat that's going to feed into your satiety hormones. That's going to make you feel more satisfied longer while also dropping those two afternoon snacks down to one. Now, the easiest thing to do is combine them, have some vegetables with some nuts and seeds, but you will also have flexibility. So

if you want to have yogurt and fruit in the afternoon, you can have yogurt and fruit in the afternoon. And then for dinner, the focus is now carbs or your vegetables is going to be your main source of energy, then your protein, then your leafy greens. Now, I would still reserve any of your heavier carbs for, you know, obviously at lunch. But that's the that's the switch up. So making your body work extra hard for its food this week, we're going to make it really easy to give it the nutrients it needs next week. We're also going to jack up your protein and fat. It is not keto. It is none of those things. We are not putting the body in ketosis. It's not. But you are going to really understand how making sure you're getting enough protein, which you have been all along, no doubt. So that's not. But you are going to really understand how making sure you're getting enough protein,

which you have been all along, no doubt. So that's not a concern about making sure you're getting enough, but how it hits differently and feeds into your satiety hormones, which is really cool. So it's going to give you a lot more flexibility. Basically, nothing changes, really, except the star of the meal at lunch and dinner. You have more flexibility with your snacks. But if you want to switch and dinner, you have more flexibility with your snacks. But if you want to switch them up, you can if not, you can just do fruit with protein and fat and then combine your two afternoon snacks. So it's really not that much of a change, but you are going to notice

the change in your digestive system, which is going to be really cool. Yeah, I cover that. You did cover that. Yeah. And just your point about it not being keto, because I know people get there like I know, you know, we want to restrict carbs. You're still not restricting carbs. You're still including your vegetables in your lunch. You're still making vegetables the star at dinner. Really, the only place So you're not eating any more protein in those places. Afternoon snacks are combined. You are having protein and fat in the form of your nuts in the afternoon or any dips or things like hummus that you might have added or cheese to your. So the only area where you're actually leveling up your protein a little bit and fat is that fruit snack.

And you're still eating that to satisfaction and including, you know, other things in it. So you're not all of a sudden intaking a whole bunch of protein, that's going to make a difference. But how this is going to hit you and where you're eating is going to change to your point, your satiety, like how it feeds into your satiety hormones, and how satisfied you are through the day. Be very mindful of the four steps of mindful eating while you're doing this, because if you're not asking those questions, you're going to eat the same portions. But with how we switch things around, you're going to be like, oh, I'm not really hungry for my next meal or snack. Yeah. People really notice the difference and they start to mention things like

they're feeling heavier. They're feeling like that's because you're not adjusting your portion sizes. This is also where people drop the ball on asking those four questions. This is also where people aren't as consistent in getting those leafy greens in that are roughage. So people really notice the difference with it. They're like, oh, all this protein and fat is like really weighing me down. It's so heavy. And I'm like, well, are you asking the four questions? No. Well, when you're making that switch in your diet, it's so, it's so interesting that the smallest little changes you're going to pick up on and your body will notice. And so this is where you have to be extra mindful and asking those four questions next week, right? Plus maximizing, plus all the things that you are doing. I noticed Judy was like, can't wait for this next week, really missing fruit maximizing, plus all the things that you are doing. I noticed Judy was like,

can't wait for this next week, really missing fruit. So remember that you always could add fruit to your breakfast, but you want to make sure that protein is the focus. You always could add fruit to your meals. You just don't want to add it as like a dessert type of thing that people tend to do. Also a big question we get is about breakfast. People are like, well, I haven't been having all the carbs all along, right? Like I haven't been having the breads and the pastas. But what happens with breakfast is people do get into sort of more carby things. They start to bring in the toast.

They start to bring in the oatmeal. They start to bring in. So we're really looking at breakfast as like go as high protein as you can, most bang for your buck, right? And then that morning fruit snack, this is sort of where you could have half the amount of fruit, add protein and fat and get more sustaining energy. So this is really understand feeding into hunger hormones and sustaining energy. And this is why you this is why people talk about making sure you're getting enough protein and fat in your

diet, because when they relate that to all the other diets that are out there, people are just counting and weighing and measuring, they're not actually taking into account the foods that they are consuming. So with the living method, you can rest assured that you've been getting enough protein all along. It's not like it's like super high protein focused keto or nothing like that, but just adding that protein and fat to your morning snack, switching up the focus for dinner. Now, this feeds into Kyle and the conversation we had, if you remember, where he was talking about when he can't sleep, he adds some oatmeal into his evening or have oatmeal for dinner.

You can have oatmeal for dinner. But you know where I'm going. There is something to be said about getting those carbs in at dinner time that can help kind of with blood sugar and winding your body down. The problem is if we were to start with that, it's a much longer process in terms of people decreasing their blood sugar, decreasing the amount of insulin their body is used to utilizing, and it would prolong getting in tune to your body's needs. So this is why we're coming back to that at the end. Now, eventually, you're not going to be worried about a star of the meal.

You are actually just going to be eating in tune to your body's needs. So this is just one more step on the road to getting to that place. Oh, I'm so excited about this week. Me too. But we still have this week's tweak to get to. So let's not get ahead of ourselves. Right. We are jumping ahead to Monday already in our minds. Also, so one of the takeaways we do have to before we go is talk about nut butter,

because with this tweak, people are like, oh, they add nut butter to everything, nut butter to your fruit, nut butter to this, nut butter to that. It's still best to do nuts and seeds. You still want to be mindful of the amount of nuts and seeds that you're having, but this is where people are like, Oh, I can just have all the nuts and eat all the things. And again, it's not about what you like, and it's not about what you love. It's going to be about what gives you the most bang for your buck because we are still focused on getting and keeping that scale moving. Um, do we cover all of that? Yeah. Except for just, you can't just lick peanut butter off of a spoon and call it a snack. That question comes up every time.

No. People are obsessed with that. I'm like more of a Nutella. Get the Nutella on a spoon. I want to bring up protein shakes. This next week will be the time in the program where if you want to add those, there'll be parameters and guidelines. But if you want to add in protein shakes, I mean, you could all along. You know how I felt about them up until this point.

But we've got to the point of the program. If you want to start incorporating protein shakes, you'll be able to do that next week as well. Or that is like the best time to add them in. I'm still not a fan. Let me just say. Still not a fan of protein shakes. Getting the protein, yes. The shakes, not so much. Okay.

I don't want to rush this week. I don't want to rush this week, but I really do love next week. No, but to your point, what we're doing for the next four days with feeding the metabolism is setting you up for what is going to happen next week. So we don't want to rush through it. We just don't want to blow it off. Doing the revamp like six weeks ago would not have had the same effect as it has now because we need to go through all of the other steps in order to set you up for this being something that has an impact on your body. So you don't want to rush through any of the tweaks or wish them away because they are all, they are all important. I love that. Yeah. I mean, if you were to dissect the living method or took it any one week as a one-off, like I, people wouldn't be able to

really get it. It's like how it really all works together. And this week is important. So let's figure out this week, let's finish it off and then we'll get into, uh, next week's tweak. All right, everyone. Thanks so much for joining us. Gosh, I love talking about this stuff. Thanks, Kim, for joining me again. We will see you next week for next week's tweak. Until then, have an amazing day and we'll see you later. Bye.

Bye.