The Livy Method Podcast - The Tweak This Week - Winter 2024 - Week 10

Episode Date: April 9, 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 March 20, 2024.You can find the full video hosted at:https://www.facebook.com/groups/livymethodwinter2024Topics covered:Gina introduces Kim and discusses this Week's TweakSwitching up what you are eating and digging into your mind-body connectionGetting used to incorporating healthy fats and bringing up the feels of past dietsGina shares a guideline to what percentage of your diet should be from carbohydrates, protein and fatRestrictive diets and relearning how to enjoy these foods as part of a nutrient-rich diet Gina discusses the different kinds of fats that your body needs and whether you should be taking an omega-3 supplement When should you implement Back on Track? The difference between what you were doing prior to this week and introducing Back on TrackBack On Track is not meant to manage the number on the scale; it is about how you FEELHelping the body calm down so it can continue to focus on fat loss How long should you do Back on Track?The importance of rest and how exercise will impact the number on the scaleBack on Track is doing all the things to help YOUR body and mind feel back on trackBack on Track is part of the Week 10 Guidelines Introducing Next Week's Tweak: Personalizing The Food Plan The 4 stages of The Livy Method and the importance of next week's tweak Checking in with yourself at every meal and snack. Am I hungry? Could I eat? Should I eat?Personalizing The Food Plan is doing all of the things NOT doing your own thing Keep strengthening your mind-body connection while continuing to check in with yourself throughout your dayTo 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. summer runs, or playoff season meditations. Whatever your vibe, Peloton has thousands of classes built to push you. We know how life goes. New father, new routines, new locations. What matters is that you have something there to adapt with you, whether you need a challenge or rest. And Peloton has everything you need, whenever you need it. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca. Welcome to the Tweak this week.

It's week 10. That's why I'm singing. Because holy shit, you've made it this far. Kim's here. She is the manager of the weight loss group. The reason why I keep introducing her every week, because I know many of you have been following along week to week, is we have a lot of people who are not watching all of the segments and keeping up with our guests and our lives in the group. And it's never too late to start doing that. We also have a lot of people just listening to our podcast, people who were unable to get into the weight loss program and

support group because it was too late for them, which reminds me if you are even considering signing up for our next spring summer program, run, don't walk to the website. Thousands of people miss out. You are such an awesome singer. Well, thank you. That's what I would have been in a different life. I also cannot sing really, but anyway, hi, Kim. Hello, Gina you. That's what I would have been in a different life. I also cannot sing really, but anyway, hi, Kim. Hello, Gina. How are you doing? I'm hanging in there. I'm hanging in there. My back still hurts. I threw my back out last week. I'm still in a lot of pain, but I'm excited about this conversation today because I'm not the only one dealing with shit along the way. Everyone has

their own stuff that they got to work through with this program, the process. What I love about the tweaks each week is they give you something to do. Plus they're super effective and they approach weight loss from a variety of different angles, bring up all the fields and whatnot. So last week was our revamp week. We are doing that tweak this week, food plan wise. I know a big part of our conversation today will be back on track. And then I'm really itching to talk about our tweak next week. So where are we at with the tweak this week? Let's start with that. Well, with the tweak this week, it's actually interesting just going through kind of the comments in the group and hanging out in the group, there's people are really digging into

that mind body connection. So digging in and leveling up, which is exactly what we had hoped they'd be doing this week. Members are noticing the difference. You know, those people that were a little bit afraid of going down to the one snack in the afternoon and how they would spread that out are really feeling the difference of adding that protein and fat to their snacks and switching up what they're eating and how it's affecting their satiety, how they're noticing. I think there was a little bit of playing around last week. We had members feeling full and heavy afterwards. And once they figured out, yeah, okay, I need to adjust it. I'm not stopping soon enough. I'm not being mindful. They've made that adjustment. And now they're seeing how it's actually holding them over, like sort of through the afternoon a little bit more into the evening.

They're noticing the not as hungry at dinnertime. Sort of what do I do? That thing, which is exactly the hope that we had had for this tweak and implementing it is by this week, they sort of catch on to it. So everything's going along great, I think, in the group. I love that. Drop the mic. We're done. Yeah. You guys don't need us anymore. Bye. Well, that's actually what we want. Um, but yeah. Okay. What else? What, what are, do people, are there, are there still some questions out there from people? Are they,

there's definitely the question I think is that we're getting is the fat and adding the fats in I think fats is still a little bit of a touchy subject with some people maybe because of past diet history. You know, we talked about it a little bit this morning. And I think, you know, just people's comments in the live this morning about going for years with feeling like an avocado was a bad thing to eat or not being allowed to have cheese on any diet they've done in the past. It's going to take more than one week of us telling you to bump it up for them to get comfortable with that. But some interesting questions about people incorporating healthy fats. It's almost like I get the sense that they are open to the idea of it,

but how do I do it? And they're still not sold on the cheese and, you know, eggs or avocados, they're looking for more things. So this is where you can talk about hemp hearts all you like, you did mention last week, you're going to talk about hemp hearts more. But yeah, so people are really looking for digging in. So I think reminding everyone that that new flip, making your meals nutrient rich post that kind of came out at the beginning of the program is a good one to revisit for things like that, food plan. And then as you said,

just throwing hemp hearts on everything, so. Yeah, there is the grocery list. There is also that proteins, carbs and fats list that has a pretty extensive, it's not exhaustive, but it's a pretty extensive breakdown of the different kinds of proteins, carbs, and fats that you can incorporate. And you cross-reference that with the grocery list. And that's, you know, that's bound to give you some ideas. I love the fact that people are getting used to fat. I was talking about that this morning, how the low-fat, no-fat era really messed people up. I think that was sort of the catalyst of making people fat, honestly,

when people were just completely restricting keeping fat out of their diet. 40% of your diet should be carbohydrate-based, vegetables, fruits, grains, those types of things. 30% is protein, and then you also need 30% of your diet to come from fat. So if you're not getting enough fat coming in, your body's going to be reluctant to let go of the fat that makes you fat. I also wonder if it's a bit of trust. Like if people feel like, oh, they can just have the nut butter and the cheese and the this and the that, if they don't trust themselves to make sure they're eating it in tune to their body's needs, as opposed to just having it have at her and eat as much as they want.

I wonder if some trust is kind of coming into play here too. I think so. I think you hit the nail on the head with that one. It is a trust because if you've been restricted on eating things like those nut butters and cheeses that you love, I think for some people that restrictive eating the fall, the sort of the downfall of that is then you can end up overeating it. Like I'm not allowed to have it. I, this was my dieting history. I went on restrictive eating diets for, you know, 12 weeks for programs that I did in the past. And then as soon as that program was over, it was like, oh, I can have nut butter.

I can have chocolate. I can have chips. And I would go back and eat all of the things that I wasn't allowed to have while I was on that diet. So I think in the past, I was never taught how to enjoy these things as part of a nutrient-rich diet and balancing. And you've said it in the past,

if you think you're eating too much cheese, you might be. That doesn't mean you are. It just means you really need to look into like, are you adding cheese to everything just for the sake of adding it? Does it fit in? I tend to find like, I know for me, cheese is an easy one

because you cut off a couple of slices, you throw it on your plate with any of your snacks and it's easy, but we're not about doing what's easy around here all the time. If you cut off a couple of slices, you throw it on your plate with any of your snacks and it's easy. But we're not about doing what's easy around here all the time. If you're going to make lifelong change, you need to kind of dig into, is this the best choice? And I think that's where, like you said, the grocery list and the proteins and stuff. Like we've got lots of people commenting, they started throwing hemp hearts on anything when their three-year-old was starting solid foods. And so, you know, there's things like that. You want to throw like hemp hearts on anything when their three-year-old was starting solid foods. And so,

you know, there's things like that. You want to throw like hemp hearts on stuff. I throw hemp hearts in my soup, pumpkin seeds. We have jars in the kitchen that keep like all of these healthy fats, sunflower seeds, pumpkin seeds, hemp hearts. And I just grab one. And sometimes it's just a matter of like sprinkling it across my meal just to kind of get it in. But yeah, just, I think switching up, I think it is a trust thing. I think you're right. People have, they don't trust that they can make the smart choices. And I think we'll kind of get into that conversation when we talk about personalizing the food plan, which is our next. Yeah. It's hard not to say trust yourself without using words like moderate control and all of that. So I, you know, of that 30% fat that I was talking about,

there are different kinds of fats that your body needs, the monounsaturated, unsaturated, polys, whatever. So basically, you know, there's your saturated fats. So those are your meats, your butters, you know, butter, nut butter, oils, that type of thing. And then there's like your omega, your omega threes, right? Like that. Well, meat and dairy usually is your saturated fat. And then there's your omega threes. And then which is your fish, really. And there are some other sources, but but mainly fish. And then there's your nuts and seeds and avocados and all of those. And so it's really about getting the right mix. Saturated fat is okay fat as long as you have enough of the good fats. And so it's about making sure you get the right amount of fat. And omega-6s are healthy

too, but you don't want too many omega-6s like the nuts and seeds or avocados if you're not getting enough of the omega-3s. And it's hard to get enough omega-3s if you're not eating a lot of fish, which is why we suggest an omega-3 supplement, right? So if you are eating a lot of cheese and dairy, you should also be taking an omega-3 supplement and then also trying to get in other sources like your nuts and seeds, which are given on the food plan anyway, and things like avocados and whatnot. So it's just kind of like, but with that said, it makes it sound so complex, but it's really not. Just don't be getting all of your fat from cheese and dairy and meat. You want to incorporate other sources, right? Back to the trust thing, yeah. So that's going to really factor into especially our tweak next week, where it's perceived that you're just doing your own thing

and it's actually the opposite it's actually doing all of the things so i want to get talking about that but i first i do want to make sure people are not just clear on the revamp this week but also on back on track that we introduced because back on track is a technique that you're going to implement whenever you go off the rails or find yourself indulging is a technique that you're going to implement whenever you go off the rails or find yourself indulging to the point that you really feel it. Cause you can indulge and feel fine the next day and what you don't need to implement back on track. This is more going away for a week on holidays. You come back, you feel bloated, you feel tired. You're like, ah, or you go away for the weekend and you come back and you know, you've done a number on

yourself. Like you can feel it. You feel like garbage. You're just like, you know, and you need to help your body recover from that and get back on track. Just kind of like if you drank too much and you had a hangover, there are certain things you can do to help your body get over that hangover. Um, it's also more importantly going to be used when you are in maintenance. I mean, yes, while solidifying your weight, you definitely want to minimize. While you're trying to lose your weight and in that second state solidifying your weight, you want to minimize the number of times you need to go back on track, but it is there if you need it. But then more so once you're in full-blown maintenance or live in the Livvy way, whenever you find yourself indulging, you're just going

to implement a couple of days back on track, get back to feeling your best, and then get back to wake up, look good, feel good, go about your day and be in tune to making good choices. So it's important, not just why you're losing weight, but more so when you've done losing your weight and you are living your life, maintaining your weight. So we want to make sure people are super clear on it. Are they picking it up? Are they understanding? What are some of the questions that they have? Yeah, I think they're picking it up. They're understanding. I think when to use it is one of the questions.

You know, we still have the odd person that's asking, you know, I went out for dinner last night and ate my face off. Should I do back on track today or just keep going? When it's that one off meal or you had a few bits and bytes or something,'s a different scenario than like what you said it's like you feel it you might feel it after one meal a little bit the next morning we're like oh I need to up my water and my leafy greens today but it is definitely a feeling and I don't know this is something that might be it's a different question from people who have gone off the rails throughout the program already or in moments versus people that have been really those a types that have been really sticking to the plan and not veering off i think we're going

to get we're getting different questions from both of them and we'll continue the people that have gone off the rails they've gone off the rails for a weekend because they went away enjoyed their time and then got back on monday and started following the food plan again when they arrived home. And like, wow, like a couple of days later, my weight was back down. I started feeling good again. Those people sort of know because they've experienced it when they've gone off the rails on the, you know, on a weekend or a couple of days, or they went away on vacation and came back and picked up where they left off. Back on track because it is the original food plan in the past,

that is exactly where you left off at that point. Now that we've revamped the food plan, back on track has a new meaning because it goes back to the original food plan. So that's sort of the difference between what you were doing prior to this week and now is that we have a name for it now because we've now moved away from that original food plan for the time being. So I think that's a little bit of a difference. People that haven't gone off the rails don't, they tend to have more questions because the A-type personalities seem to be a lot about the scale and that number on the scale. And that's one of the other questions that we have about it is, do I just keep doing back on track until my scale goes

down to my lowest low? And, you know, that's always, it's always an interesting conversation because sometimes your scale will go down to your lowest low when you're on it, but sometimes it's going to be up for all of the other reasons your scale could be up. So we don't want to set the timeline on it as a number on the scale. Yeah. It's back on track is not meant to manage the number on the scale. Back on track is all about how you feel. So first of all, let's say you've lost your weight. You've been maintaining your weight. You go away on a holiday, you trash yourself, have the best time. You come back, you're, you've just feel like, oh my gosh, you feel bloated. If you got on the scale, your weight's

up. You don't even need to get on the scale because you already know how you feel. This is like that routine that your body is craving. You know, when you're out on a vacation, you trash yourself, you're away and you're like, oh, I just can't wait to get back, sleep in my own bed, eat some normal food. Like I just, that's your body craving that sense of routine. And so that's where that food plan comes in real handy because the same reasons why it's effective with weight loss is it's effective for stimulating your digestive system. At this point, it can calm your body down and like just it's very effective for helping your body get back to feeling really good. It's back on track, but back to feeling your best, really. And so you're not doing it to get the number on the scale back down, although that's

what's going to happen, right? Now, when you're trying to lose weight, you're not using it as a weight management tool. If you did indulge, you feel crappy, you want to implement back on track to help your body calm down so you can get back to focusing on moving the dial on that scale. So the tweaks that we're implementing each week are way more effective than just back on track. And so it's not about, well, my weight's up today. So should I use back on track? No. And this is why we have a lot of people at this point who will indulge on the weekend and then they'll see the scale down on Monday. They're like, Oh my God, I ate my face off this weekend. I lost weight. And so that's because the momentum is really strong with where people are at in the program.

But yeah, it's not really about back on track. Isn't about your weight. It's about how you feel. And so you want to do as many days as back on track as you need to feel like, okay, I feel much better. I got a handle on this. Now I can get back to focusing on fat loss because otherwise it's just chaotic. Now you don't have to do back on track. You could trash yourself tonight or over the next couple of days and then get back to doing the revamp.

It's just going to be a really stark contrast. And, you know, it's going from like chaos into like, which you can do that. But I find it's much easier for people to have a gentle transition to get back to feeling better and then specifically focus on, okay, let's move forward and focus on the scale moving. Cause people will trash themselves, feel like garbage, and then expect the scale to move the next day. Why isn't the scale moving? Oh my God, man. You know, well, cause your body's stressed out. You just put it through the ringer. You feel like garbage. That's not exactly when the body's going to be looking to drop fat. So you got to help the body calm down from that. And then you can start focusing on moving the dial on the scale. Does

that make sense? Yeah. And at this point we've been doing that sort of basic food plan for so long that that is that calm place for your body. And I think everybody's, I know a couple of people have been, you're like, how do you know when you need to go back on track? And I think those signs are going to be different for everyone. Things like your bowel movements change. Like you can tell when you're backed up and when you need to go sometimes just a day of going back on track. Even if you went on vacation and you ate your face off for a week, sometimes your body might just need one day to kind of and you'll feel it. Other times you might need three days after a couple, it depends on where your body sort of

is in that moment, all the things like are you sleep deprived? Do you have stress going on? How were you eating foods that maybe cause inflammation in your body, or you know will cause you to be constipated, things like that, like what you chose to eat when you went off the rails for those days, might have an impact on how long it takes to get through your system and your own digestive system is also going to impact that. So it's really hard to say that day, but in general, we usually say, you know, one to three days are what you can expect, but everybody is a little bit different. Sometimes two days, like it's, yeah. It's like vacations, right? So if you go away on vacation for like two weeks and you go where you're flying someone far, far, far away, you're eating on a completely different schedule, right? You come back, your weight is up, your sleep is off, your whole circadian rhythm's a mess. This is where a

back on track would be really effective and that you might need to do a whole week of back on track, right? If you've been away for two weeks, um, or, but usually it's like one to three days is enough. Like after about three days, you start to be like, okay, I feel amazing. Like I'm back at it. I got this. You're going to know. You're like, okay, I'm back. I got this.

I feel physically, mentally ready to get back to focusing on losing the weight. Or if you're in maintenance, you're like, okay, I feel back. I'm good. Oh, my gosh. All right. That was fun. Back to just my daily routine. New routines, new locations. What matters is that you have something there to adapt with you, whether you need a challenge or rest. And Peloton has everything you need, whenever you need it.

Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca. I do want to get a comment here because I do want to talk about the tweak next week. But good morning, Gina. Just curious if you can over-exercise and could you hinder your weight loss on the scale? I noticed that when I do more exercise, my weight goes up. Should I just back off and just do walks confused? Okay.

So again, because you're going by the scale, if you work out and you cause damage to your muscles, so I'm doing a bicep curl. I am causing, I'm overloading my muscle so that it rips and tears. And then how my muscle gets stronger, how I build muscles, my body works hard to repair and rebuild the damage that I've done. And so when your muscle is torn in, it'll be inflamed. It'll be sore and your body will retain water to help to, and put all of its focus into repairing and rebuilding. You've caused damage. Now your body puts all your focus into repairing, rebuilding. Now people will say, when you cause that damage, your body's working extra hard to repair and rebuild it. So that can help

boost your metabolism. When you build muscle up in your body, your body's working extra hard just on a daily basis. You're burning more calories at rest. If you have more muscle mass, if you have more muscle than fat, because it takes a lot for your body to move a bunch of muscle around. So you're burning more calories at rest. Your metabolism is higher. So that's the benefit of that. Now we've also known that doing any kind of resistance training is really important, especially if you have any history of dieting, because there's a difference between fat loss and weight loss, right? So weight loss is starving, depriving yourself. Yes, you're losing fat. You're also losing muscle and you're also losing

water weight. But the Libby method, we're trying to maintain that muscle mass by giving our body what it needs, not starving and not depriving ourselves, right? So there is absolutely a benefit to exercise. Now, overtraining would be when you're exercising every single day and not giving your body time to repair and rebuild. So rest is really important when it comes to working out. Now you could work out every single day and then take three or four days off and then work out for seven days in a row again. Or you can do one day workout, next day rest, one day workout, next day rest. Or you could work upper body one day, lower body the next day, core exercises the third day, and then put that on a repeat. So there's different ways that you can exercise every day without overtraining and taxing

your body. Now, what you're talking about is the scale. So obviously, when you're causing damage, your weight is going to go up, but it's not real weight gain. And it's not going to stop your body from focusing on fat loss. Right? So, so I get the confusion because you're basing it on the scale. And so, yeah, you'll have a lot of fluctuations on the scale whenever you're working out because the body's just retaining water and, and your muscles are inflamed. So what was the question? Should I back off and just do walks? I think there's a massive, huge benefit to resistance training, especially if you are older and you think hormonal issues are at play, especially when it comes to strength and having your body be strong, especially when it comes to increasing or maintaining your muscle mass, which is so

important in the long game. And so this is when it comes to your scale, you want to look for the downward trend. So while you're working out, you might see some ups and some downs and ups and downs, but you still like they're two totally different things, right? And so your body will either make change or it'll drop fat. So this is sort of like how you get to how you get to have the best of both worlds is if you are working out, make sure you're giving your body time to also rest in between. So it doesn't have to, you're taking it all or nothing. Should I do it or not do it?

When there is some middle ground there where you can work out, but make sure you're giving your body the rest that it needs to be able to focus on fat loss as well. So I thought that was important. Okay. Okay. A couple people asking about back on track. There was a post on Monday, let's talk back on track that really breaks it down. It's also in the week 10 guidelines. So you can use your app to kind of get to that information. But we did have a member asking us to compare where we are in the food plan now with back on track. So back on where we are in the food plan now with Back on Track.

So Back on Track would be the original food plan where you start your protein breakfast, you have your fruit snack on its own in the morning, you have your lunch, which is veggie rich, you have your raw vegetable snack, then your nut snack, and then you have your protein rich dinner. Yeah, basically what you have been doing for the first nine weeks of the program. So you'll notice the first nine weeks of the program, nothing changed in terms of what you were eating and the order that you were eating it. We just changed our approach, right? So we focused on those maximizing our efforts while we were following the food plan. We focused on

eating to satisfaction while following the same food plan, downsizing while following the food plan, feeding the metabolism while following the food plan. So week nine is the first time we've made any adjustments to it, right? Which is now you can add a protein and fat to your morning fruit snack. The star of the meal for lunch and dinner changes, and you are now down to one afternoon snack instead of two. Right? So the basic food plan is the basic food plan. If you go back and watch the very first food plan video, that's the basic food plan. So it's really about how we're making the changes moving forward. So basic food plan is what you followed for the first nine weeks of the program. Right? So you can go back and look at that food plan video

and listen to that. I do want to though, Kim, and I'm sure you have this on the topic to talk about back on track is not just following the food plan. Yes. Back on track is doing all of the things to get your body feeling back. It is maximizing. It's making sure you're getting your sleep. You're moving your body. You're up in those leafy greens, you're staying on top of your water. I think for me, the back on track personally is what I need. The water is what I need when I've gone off the rails, because that's the first thing that I drop. So it's really taking all of those maximizing things and looking into what it is that you need to be doing in order to feel like you are back on track. And at this point, we're in week 10 of the program, you know, what makes you feel good and you know, what doesn't make you feel good. And it is getting

back to that. It's getting really, you said something earlier that really tweaked for me. It's the mindset of being back on track, getting your mind back on track and focusing. And that's a big part of it. It's not, you know, as you guys have probably realized now, week 10 of the program, it's more than just the food we're putting in our bodies with this program. There's so much more to it. And that is with back on track, it's really getting your head back in the game because you lost focus for a few days while you were doing that and getting your mind to that calm place where it knows what it's doing. It's getting back into the routine and it's ready to take on the

rest of your weight loss journey. Yeah. So I can tell them the comments, right? So some of you might've missed the back on track. So back on track was part of the week 10 guidelines. That's why it's really important, especially if you're new to the program, that you read those guidelines, read them again, read them again, read them again, read them again. And just because we're repeating a tweak doesn't mean there isn't something to learn about the next week's guidelines. So yeah, we did the revamp in week nine, but the week 10 talked about the revamp, did a refresher of that, but we also talked about week 10. So this information was introduced week 10 guidelines, but also on Monday, we did a separate post about back on track. So if you feel like you missed it,

or you're listening to us now, and you're like, what the fuck are you guys talking about? That's where you're going to be able to find that information. So just search up back on track in the amazing living method app, all the information that you need to know will pop up. Then I suggest you read it over and then rewatch this conversation. So you're super clear on it. Okay. Let's get into our tweak next week. I love this tweak, but it freaks, it freaks people out. Like it freaks people out. I know that's not really setting it

up really well, is it? Yeah. Thanks, Gina. It's amazing anyone even signs up for this program, honest to gosh. I feel like this is like, you know, when you're, I don't know, I think my kids are in high school and they do their capstone projects where they work. They do those interviews. Right. And they've worked for three years on these little classes that they put everything together. And then all of a sudden they get to present this, you know, presentation about what they want to do. And it's really everything that they've learned up until that point that they're presenting. And that's what I think of the next week's tweak. Personalizing the plan is really like, this is a chance for you to really shine and show off all of the things that you've learned throughout the program and be really proud of the tools that you've added to your

tube belt. So I also agree, this is a very exciting time in the program, but scary because people need to trust themselves. And that's something I think other diets have not really worked on with people in the past. So that's an issue, I think. Yeah. Like we're like the mama birds being like, you know how to do this. You got this, but I understand there's hesitation. So here's what you need to know is it's only for two weeks, right? Or, you know, if you can carry it in between, if you sign up for the spring summer program, okay, maybe you're doing it for four weeks. You want to be super clear on what you need to do. And then you'll, if you sign up for a spring

summer program, you'll reset beginning to an end, but eventually you're going to need to master personalizing the plan because it's going to come in to play in the third stage of finally in purpose. So the living method is four stages, lose your weight, solidify your weight. Now you can solidify your weights by redoing another round of the program for the sake of solidifying your weight. So that we have a lot of people in maintenance doing that. You also have the option of solidifying your weight using personalizing the plan. But by the time you get to the third stage of maintenance, which is testing the waters, trying to getting to understand what maintenance looks like and feels like to you. And through the fourth stage of just go live your life.

This is these are the principles of personalizing the plan. So this is kind of dipping your toe in the water. So super effective for weight loss, right? It's like kicking everything up to the next level. It is very much doing all of the things. So a lot of times people perceive, well, oh my God, I'm just doing my own thing. I feel like I'm left to do it all by myself. It's actually the exact opposite of that. Now we're not going to get too much into it, but it's checking in at every single meal and snack time and assessing if you're hungry,

if you could eat or you should eat. So for example, wake up for breakfast. Am I hungry? Right? Yes, I'm hungry. What am I going to eat? Obviously going high protein is the best option for you. Obviously you're still going to be mindful about portions, asking those four questions, right? So nothing changes there. If you're going to have breakfast, high protein is the way to go. Now you can also still choose to skip breakfast, although it's always going to be beneficial to break the fast and start your day with breakfast. So, okay. Yes, I'm hungry. I'm going to, this is what I'm going to have. I'm going to be, you know, asking the four questions and being in tune with, with my portions and then snack time. I'm checking in at snack

time. Right? Am I hungry? No, I'm not really hungry. Could I eat? Yeah, I could eat. So maybe have a few token bites. Again, you can have fruit at that snack. If you're going to have fruit, what we learned is it's good to pair it with a protein and fat, or you can have something completely different, like what you ate in week nine, right? And then there's lunch. Check in at lunch. Am I hungry? No, I'm not. Could I eat? No, I'm not really hungry at all. Should I eat? Well, if I skip breakfast and I skip my morning snack and it's going to be three and a half hours, four and a half hours I've gone without eating, or since I ate last, then I should probably eat something for lunch. But in this case, I had breakfast, I had a snack. I'm not really all that hungry for lunch. So I'm going to skip it. Like, yeah, you can skip lunch if you're not hungry for it. Checking in at first afternoon

snack. Am I hungry? Right? Yes. No. Could eat, should eat. So that's what you're going to do. And every day will look different. One day you will have breakfast, skip morning snack, have lunch, have first snack, skip second snack, have dinner. The next day you're having breakfast, you're having snack, you're skipping lunch. You're having the next afternoon snack, next afternoon snack and dinner. Maybe the next day you skip breakfast, you have morning snack, you have lunch, you have your next snack, you skip your next snack, right? And then you have dinner, or maybe you end up skipping dinner. So this is going to take it to the next level and help you go in tune with your changing hunger levels each day. But the only thing really that changes is you don't have to force yourself to eat those token amounts if you're not hungry, as long as you are not letting three and a half hours go by without eating.

So that was a lot, right? So that was a lot. It sounds like a lot, but it's not. It sounds like a lot, but it's not. And that's why I said, really, the only thing changes from this week to next week is that you no longer have to force yourself to eat if you're not hungry, unless you're going to go longer than three and a half hours without eating. Yeah, I think the big thing to keep in mind when we start this tweak on Monday is personalizing the food plan is not going off plan. Yes. It's not, you're not all of a sudden letting in all of the bits and bytes and living your

life like you did prior to starting the program. You're literally taking everything you learned along the way and implementing it and really using up like this week, leveling up your mind body connection, getting really in tune with your body, what your body needs and what your body wants in the moment. And you'll find out that quickly that your body wants what it needs. It doesn't want potato chips in general. Your body is never going to ask. You might want them in your head. But knowing how you feel when you eat them and digging into that is going to give you a sense of what you want. I love when you get to this point in the program because you can literally at your fruit snack, look at all of the fruit in your fridge and be like, oh, do I feel like pineapple? Do I feel like grapes? Do I feel like an apple?

And every day your body's going to tell you something different based on how it's feeling and that relationship that you've built over the last 10 weeks with yourself is this is where you start to trust it because your body knows you're listening to it. Yeah. And it's only for two weeks. It's only for two weeks. Let's just embrace it next week. Give it a go.

Ask all the questions that you need. We're going to make sure by the end of the program, you are feeling super confident in next steps. There's a plan for you moving forward. This tweak coming next week is no different than any other tweak that came before it. You might be nervous about the change, but you're going to do great. We're going to be here to support you. We're going to of course be here to talk about the tweak next week. I think it's a very exciting tweak because you get to practice everything that you've done. And that's why this week is not just the revamp, but it's about leveling up your mind-body connection

week by week by week by week, day after day after day after day. You've been strengthening that mind-body connection. You know what your body needs. You know how your body's responding to certain choices that you're making. You know what works well for you. You know what doesn't. And again, at the end of the day, this is not you doing your own thing or not you figuring it out on your own. There's a lot of structure provided with the tweak next week where you, it's very much contained. It's very much contained. So, so you can't use it as an excuse to do whatever the fuck you want. Let me just say that because people like, well, I felt I went and ate this and I ate that because I felt like there was no structure. Uh-uh. You cannot use that because it's literally all of the structure. All of the structure.

All of the things. Yes. Okay. I'm excited for everybody to get into it. So happy you said this. I've never not wanted a snack or a meal in the two years that I've been successfully doing the program. Now, you may find that you are eating every single meal and snack. You might find that personalizing the plan looks exactly like what you have been doing.

And that makes sense because there's a rhyme and a reason to what you've been doing up to this point. It's just, then that's where you want to take a look of not being robotic about it. You don't want to be robotic about it. You want to take it to the next level and actually be in tune am I hungry and need to eat or is it just that I could eat like am I sitting down to my lunch every day and I'm hungry but not really hungry where I could probably just eat a few token bites and be fine but I'm just so used to eating a big lunch that I end up eating the whole thing anyway. So that's where we're really, you know, taking a look at each day and really be in tune to the fact that your needs change. One day you might need all your

meals and snacks and the next day you're not hungry at all. And so in that case, you no longer have to force yourself to eat if you're no longer hungry, unless you're running the risk of going longer than three and a half hours, four hours without eating. Yeah. Okay. Maybe about cover it? I think so. I think the only other thing I would say is this is not the time to drop the ball on the steps of mindful eating. When you're looking at your portions too for personalizing the plan

with this tweak this you know you're being in tune with what you want I think sometimes we can get hyper focused on that and forget about how much we want and how much we need at the moment so you still want to be checking in with yourself while you're eating too and making sure that you're not kind of overeating and getting stuffed to your point. Great point. Such a great point. Such a great point. Okay. Amazing. Well, thank you. And thank everyone who's joining us live. Thanks for everyone with their questions. We really are here for you, right? This is what these, I love these tweak this week. Is this the first time we've done them? This is the first group? No, we did the last in the fall.

Yeah. We did them in fall too. That was the first time. We're just getting better at doing them, I guess. I love this because I'm a big fan of this deeper level of understanding, making sure you're understanding not only what you need to do, but why you are doing it. I find it's really great with making the connections and long lasting change. Because really that's what we're, I mean, especially when it comes to your mind body connection. So thanks for joining us. Thanks, Kim. I'm looking for it. You

guys already know, I'm looking forward to the tweak. Every tweak is my favorite week. You do say that a lot. 21 groups later, it doesn't, it hasn't changed. Hey, you're sharing your favorites with everyone. It reminds me, Tony and I play this game of like, um, your favorite part. And so when we first started dating, it's like, what was your favorite part of the day or on vacation? What was your favorite part? And I would start literally from the beginning and I would pick all the things. He's like, you can't do that. He's like, you just, your favorite means

like the one that you'd like the most. I'd be like, I can't pick. So I've always been like that with everything. The Libby Method is amazing. That's one thing we're realizing, I'm realizing, you know, as time goes on. It's just so multi-leveled and it's truly amazing. I hope that you are enjoying it. If you're following along, whether it's your first group or your 15th group or more. Thanks for joining us today. Okay, now I'm just procrastinating.

Have an amazing day, everyone. Thanks, Kim. Thank you. today. Okay. Now I'm just procrastinating. Have an amazing day, everyone. Thanks, Kim. Thank you. Bye.