The Livy Method Podcast - The Tweak This Week - Winter 2024 - Week 11

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 27, 2024.You can find the full video hosted at:https://www.facebook.com/groups/livymethodwinter2024Topics covered:Be excited and proud of yourself for still being here!If you are back, welcome back, we are here for you Personalizing The Food Plan and following the guidelines, and doing all the things Choosing not to eat a meal or snack if you are not hungry for itGetting more bang for your buck: Checking in and personalizing your scheduleCheck in and be flexible with the timing of your food; every day may look a bit different Getting in tune with your body's needs and not being robotic about The Food Plan  You can't have more food and have it last you longer Getting even more in tune with your hunger levels and what you needEmbrace where you are at right NOW. You've worked so hard to be here in Week 11, be right here, right now Recognize that being all in this week and Personalizing The Food Plan is so important  Be over-prepared and pack for the day. Allow yourself to eat what is appealing Just do your best. Creating mind-body connections can take time; you don't have to be perfectNext Steps: Next WeeksTweak and what to do between groups What are your options for continuing to lose? If you are not confident, sign up again Join us for the conversation on Maintenance next week regardless of whether you are still looking to lose Gina shares the biggest takeaways from Peronalizing The Food PlanTo learn more about the Livy Method, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livy and welcome to the Livy Method podcast. This is where you'll have access to all of the live streams from my 91 day weight loss program. With a combination of daily lives, guest expert interviews and member stories, there is something new almost every day. Miss the morning live? Want to re-listen to one of our amazing guest experts? Well, this is the place. This podcast is hosted on Acast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple,

and Amazon Music. Welcome to The Tweak this week, where Kim and I discuss The Tweak this week. We are into week 11 of the program. This is where we are personalizing the plan. I know people have their concerns as always and questions about it. So we're going to get into that. Plus we're going to talk about a sneak peek into next week. I am sure as well. Hi, Kim. Welcome. Hello. Hello, Gina. How are you? Okay. How are you doing? Good. Thank you. I'm excited for this. Okay. Let's get right into it. Where are people at?

So exciting place to be in the group. I think just, you know, the tweak aside, everyone is really excited to still be here. It's week 11. That's, it's a pretty big deal. Like we've got one week left and I know there's some nerves that some people have surrounding that, but in general, I'm seeing so many people that are just really proud of themselves for still being here. So, which is really nice to see. That's what we want from you. We want you to be here. We want you to feel good about it. So. Yeah. I mean, that's how I, I, you know, I was talking about that on the live today. It's like, if you just make it to the end, it's hard to describe no matter what's happened or not happened on the

scale. You will just be so proud of yourself. And when it says to your soul by following through on 91 days of showing up for yourself and being mindful and doing the work that you need to do in order to be successful, this program, I mean, that's a whole vibe in itself. And so, yes, if you are, if you are here in week 11, you got what it takes to not only finish this program, but to follow through and finish on your weight loss journey for sure. Yeah.

And even I know in the live camera, if it was today's or yesterday's, there was a member who had dropped off and came back and wasn't sure how to come back in. And also, you know, recognizing that you should be proud of yourself for that too. Like came back and you're like, no, you know what? I am going to get this done because I know I dropped out. I quit like three, four times before I followed through with one of them. I wish I had come back. I wish I hadn't just given up regardless of what week it was.

So I always have so much respect for people that just come in and are just like, you know what? I stopped following along and I'm here. I want to do it. What do I need to do? So that's, you know, that's, it's an exciting place to be, to have people come back too. So thank you for coming back. Yeah. And I do want to say to anyone who is listening, who, you know, quit, stop following for whatever reason is like, we don't have any judgment. We are just happy that you are back. This is the point in the program. Sometimes people quit because they think, oh, this is just, it's not going to work. They're afraid of eating so often, whatever it's going to be. And then at this point,

they see people being successful and they're always like, oh my gosh, well, that whole time went by so fast. And I've maybe tried five different diets. I'm exactly where I was when I stopped. And meanwhile, it would be nice to be down five pounds, be down 10 pounds, be down 15 pounds, be down 20 pounds. And it's amazing how quickly that time goes by. And so I just love that people are seeing that and they're like, okay, this works. Maybe you just needed to know that it did work. There's so many reasons why people stop following consciously or subconsciously or sabotage themselves. Maybe you just, you really needed

to know that this was going to work. Maybe you're so nervous about it not working for you. Who cares why? Like you said, we are just so happy that people are back. It's not like we're going to be like, well, where are you? You know, what's, you know, where, where have you been? How come you don't know this? We're not going to say any of those things. And that's, I want the biggest takeaway to be, we are just so happy that you are still here or that you are back with us and we're really, truly happy to help. Yes. Yeah. I think, well, look at this one. First program I checked in once and didn't follow the plan at all. This time I was all in and got to my goal. Lost slowly, took it day by day. Nice. Right? And you did it perfectly because you did it your way and this was part of your journey,

right? It is what it is. And the only thing that matters is that you're here now. That's it, right? That's it. Okay. So let's get into personalizing the plan. Really the only thing that changes from the previous week is that you do not have to force yourself to eat those token amounts if you are not hungry for them, unless you should eat because you are running the risk of going longer than three and a half, four hours without eating. This is not where you're doing your own thing. You're still following all of the guidelines, still maximizing, still asking the

four questions, super mindful about portions, making sure you drink your water, still showing up, being as consistent as possible. This is not the time to add in new foods. You're not all of a sudden adding in energy balls or bars or going back to eating breads and pastas or any of those things. This is doing all of the things, diving in deeper, leveling up even more, strengthen that mind-body connection. And again, really the only thing that changes is you are no longer forcing yourself to eat if you are not hungry. One of the questions that people asked during the live this week was about, they kept talking about skipping meals and snacks, first of all. Well, what if I choose to skip this and skip that, but I'm hungry later? First of all, we're not skipping anything. We are

choosing to not eat a meal or snack because we are not hungry for it. That's what we're doing. So not skipping it. We are just choosing not to have it because we recognize we're not hungry for it. And then, so if you choose not to have dinner, it doesn't mean that it's okay to eat late in the evening. So if you keep choosing not to have dinner and keep finding yourself struggling with, you know, being hungry in the evening, this is where maybe you should have a little something, something for dinner so that you aren't struggling to not eat later in the evening. But the same, this is what I mean by the guidelines. It's, you, it's, it's, you still don't want to be eating, eating, eating in the evening. Cause as soon as it gets dark out, your body's pumping that melatonin through your system, getting your body to wind down, obviously eating something messes with that. And then it

messes your ability to get that good night's sleep as well. Right. So, so, so yeah, something to think about. Yeah. They, I think that was, that's been a big topic about like the, the skip. And I think even like one thing that I think it was Robert that mentioned yesterday in the live about the schedule of the meals and, and snacks and the part of personalizing the plan might be personalizing that schedule too. And you're not necessarily going to skip something. You might need to adjust your timing too. So, you know, if I eat my breakfast, say this morning, I had my high protein breakfast as I did this morning, and that was actually three hours ago. So technically I'm almost getting ready to think

about my fruit snack. I'm live with you. I'm not going to have my fruit snack right now in front of everybody. But you know, maybe when I'm done, but when I'm finished, I'm looking at it. And it's like, Oh, now I'm three and a half hours. It's almost four. And it's not even here in BC. It's not even 10 o'clock in the morning yet. So I'm going to need to have something because lunch when I check in now at lunch at noon, an hour and a half later, chances are, I'm not going to be ready for lunch at that point. I might be, but chances are, I'm not. Maybe my lunch needs to be at two o'clock. It's not necessarily about skipping. It's also about getting more bang for your buck. So what do you want? You choose your lunch is bumped up.

That's probably going to affect how you sort of go with those afternoon snacks. But all of it is checking in with your body and asking the questions and asking what you need in the moment, not like, oh, I'm not hungry. So I should, I'm just going to skip this. It's, it's so it's not as simple as that. There's, it's actually a lot more complicated than that. It's really knowing, do I need to eat right now? And here are the various reasons why I might need to eat. And here's a reason why I don't need to eat. Yes. Great point. And so what I also want to say when checking in, because you want to check in at breakfast, checking at that first snack, checking at lunch, checking at that, you know, first

afternoon snack, checking to that second afternoon snack, check out, check in at dinner. But that doesn't mean that those are checking in at the exact same times every day, right? There's some flexibility in that time. It's still a half hour to three and a half hours without eating. So you can make those adjustments. What you're doing is you're checking in. Am I hungry and need to eat? Okay. Yes, I do need to eat. Okay. What is the best option for me to eat? If it's breakfast, obviously you want to focus on that, you know, protein for breakfast. If it's morning snack, you want to choose from the snack options that we introduced, you know, last week. If it's lunchtime, you want to make sure you're still getting those components, the protein and the veg or the veg and the protein, however, whatever is most appealing to you,

plus the leafy greens, the healthy fats. And then lunch is still the time that you are having those heavier carbs if and when you need them. That's why we mean by nothing really changes that way. And then every day can look a little bit different, right? But be flexible to the timing of these foods. So, you know, it could be that you choose to skip your first afternoon snack, but then a half hour later, you're hungry. Then you can have your next snack coming down the pipeline if you want. Right. So don't get stuck on the times. Um, I do want to, there's a, there's a question here. Was it, well, where was it about the fruit? Um, it was about if I have the fruits and personalizing the plan. Thanks guys. Do I eat

fruit alone in the morning, one or two snacks in the afternoon? Okay. So make sure you read over the guidelines, right? For this tweak this week, they're posted. So every week we roll out the guidelines on a Sunday. So all of this was in there. So that's the thing with personalizing the plan. So let's talk about your fruit snack in the morning. If you choose to have fruit as a snack in the morning, in which it's always a great idea to have fruit in the morning at that time, we learned from last week at this point moving forward,

ideally you wanna combine it with a protein and fat. Right, so if you are having fruit, it's a great idea to combine it with a protein and fat. And then in terms of your afternoon snacks, having one or two, this is where you tell me what you're doing. So you might have breakfast and then, you know, skip morning snack or sorry, choose not to have your morning snack, then have lunch. And then you might choose not to have your first snack, but you might choose to have your second snack and then you have dinner. Or you might choose to

have breakfast one day, choose to have that snack in the morning, choose to have lunch, and then choose not to have that first snack and then choose not to have that second snack, depending on what time you choose to have dinner. So this is the whole point. Every day might look a little different or every day might look like the basic food plan. You know, breakfast, snack, lunch, snack, snack, dinner. The point is, is that you're not being robotic about it. You're not being scheduled about it. You are diving deeper, leveling up even more in terms of like meeting yourself where you're at and being in tune to your needs. Am I hungry now? Do I need to eat? Should I eat? I should eat because I skipped. I chose not to have my breakfast this morning. If

I don't eat, I'm running longer than three and a half, you know, four hours. Or could I eat? I'm not really sure. I'm a little hungry, but not hungry. I could have something to eat. Okay, let me have a little bit of something, right? So that's the whole point. Nothing changes with what you are eating or the order of eating things. It's just you no longer have to force yourself to eat if you are not hungry. Yeah, and I think that's sort of one of the topics that we kind of wanted to touch on today is maximizing your personalized plan too, which is like the types of things that you're eating. And I think to that point that you just made is like you're not changing what you're eating. You're not changing the types of things that you're eating. And I think to that point that you just made is like, you're not changing what you're eating, you're not changing the types of foods. And it's

how to get the most really when you're digging into what you want to eat. And to answer that question about the fruit with the fat, it's like, what's going to give me the most bang for my buck. So out of everything you've learned on the program about the snacks, the meals, and you know, because you've been paying attention to your body, how you react and what foods kind of make you feel like afterwards, thinking about that, how can I put together a meal that's really going to feed me and maximize what I'm putting in my body and all the things you've learned along the way up until this week are kind of putting you in a position where you want to, where you can make those decisions based on what your body needs. Yeah. And based on the fact you are still looking to lose weight, like we're not stopping,

we're not pulling back. We are, this is, we are, you are doing the things you need to do in order to help your body focus on fat loss. Uh, here's one first program down 17 pounds, really following 95% didn't eat dinner last night, was not hungry at all. My PM snack was at 3.30, so didn't eat after that. It was weird not having dinner and not being hungry. It's just like, even with downsizing, when we were downsizing and purposely eating less and leaving ourselves feeling slightly unsatisfied, there were people who weren't hungry at all. And they're like, how do I eat less when I'm not even hungry to begin with? So you're going to have days that you are not hungry at all. And you're going to have some days where you need all of the meals and snacks. And when it comes to

breakfast, lunch, and dinner, we're told have a big breakfast. If you have a long day ahead of you, that doesn't really make any sense. You can't have more food and have it last you longer, right? The concept of having a big lunch and a big dinner, like the body doesn't know, well, it's lunchtime, so I need more food at this time. There's nothing to suggest we need to eat significantly larger portions of foods at specific times a day.

And the same thing with dinner. Dinner is something we created socially. You know, we get bring our family together, we sit around the table, but it doesn't really make sense to eat a lot of food in the evening when we don't even need it, because we're not going out there and we're not being active. You know, back in the day, if you know, before we had electricity, what do you think they were eating dinner at like six o'clock, seven o'clock at night? No, they can see anything. No one's making no one's eating dinner late at night. Same thing. You ever go to a cottage that doesn't have a TV or nothing. It's just like out in the woods. Like your ass is

ready for bed at like seven o'clock. You're like looking for dinner around four. You're ready to go to bed at seven. You're like, what time is it? You're like, Oh my God, it's eight o'clock. I thought it was three in the morning, you know? know, so there's no need to eat these larger meals at specific times. So it's okay to kind of let go of that. And that's why I used to say, like, if you got satisfied, if it's snack time and I'm like, here's a snack and it's a small size, you're like, oh, okay, great. I feel satisfied. But if I was to give you like a snack size lunch, you would probably be

like, what? This is all I'm eating for lunch. This isn't going to be enough. Why is enough for snack, but it's not enough for lunch, right? If you get satisfied on a snack size snack, you chances are you would also get satisfied on a snack size lunch. And we learned this when we were doing feeding the metabolism and splitting up the meals and snacks. And some of you were noticing when I split up my meals and snacks, I ate that first portion and I wasn't hungry for that second portion. So now you're in a situation where chances are that first portion is probably all you need for your lunch. Right. So.

Yes. your lunch, right? So, yes. And I think that kind of also with personalizing the plan, that's an area where, you know, if you're choosing not to have something or you might need something different for that next snack or meal than what you would have had if you would eat in that, because you're, you know, you, you haven't eaten now. You didn't, you weren't forcing yourself to eat those those snacks every few hours it might affect how much you need because you're you're getting even more this week gets you even more in tune with what you need and when you're really thinking about that that's like you said sometimes you think you're you're not hungry you have two bites and all of

a sudden you're hungry sometimes you think you've got like your eye they say your eyes are bigger than your stomach and you're like I'm so hungry and then you eat like four bites sudden you're hungry, sometimes you think you've got like your eyes, they say your eyes are bigger than your stomach. And you're like, I'm so hungry. And then you eat like four bites. And you're like, turns out I just needed something to eat. I didn't necessarily need that much to eat. So yeah, this is really digging into that mindfulness and, and really figuring out that what you need in the moment and how that's going to affect you. Yeah, I want to read this comment based on that it is, is it sad? I want to fast forward to the next group so I can refocus and look at everything with fresh eyes. No, I, you know, at this point in the program, you would, who would, who doesn't love a fresh start, right? Like we, we love fresh starts. There's nothing

wrong with a fresh start. However, where you want to be is right here right now because all you're going to do is you're trying to get a fresh start to be exactly where you are at now in the next program. Right? So I get it. You want renewed energy. You want a clean slate. You want a fresh start. I totally, I don't think it's sad at all. I totally, you honor

that you, you, you feel that way, but you worked so hard to get here. This is exactly where you want to be. This is where everybody is trying to get to when everybody who starts the next program is going to try to get to exactly where you are right now. And so I would, I would embrace that, but this could be like, you know, like vacations, you know, I love it. You know, I love traveling, let alone vacations. And it's hard when you have, it's like, I want to plan my year, but I also want to know, like Tony and I were going away next week and, um, you know, it's going away next week and, you know, it's been a rough year. And, you know, of course, we're looking forward to this getaway and this time away.

I'll still be working and checking in, you guys, just so you know. But what I didn't want to do was rush away, you know, the two months in between booking the vacation and then just get to the vacation because that's lost time. That's lost time being productive with what's happening in my groups. That's lost time with my kids, lost time with my family, with my mom. I don't want to rush my time away, but it's really easy to like, look forward to that vacation. Right. And I think that goes with anything you're looking forward to, um, whatever that is. So I honor that you are looking forward to a fresh start and starting with fresh eyes, but you can fresh eyes that shit today. You can wake up tomorrow with a whole new perspective,

you know, and just honoring yourself. Fresh eyes is all about going into the next program, meeting yourself where you're at and taking what you've learned. So you could do this tomorrow. Tomorrow you're going to wake up. You're going to recognize what you need right now. You are going to meet yourself where you are at. You are going to check in at every single meal and snack time and be in the moment. And you are going to bring forward everything that you've learned into this week, right? Like really your fresh start is a state of mind. And you could do that with this week's tweak.

That's why I love each week. It has its own tweak. And that's an opportunity to reset. And so I would bring that mindset into where you are at now because you want to really, you want to learn this tweak. It's a big part. What you learn from this tweak can be so valuable. Even if you are resetting with us again in the April program, you want to personalize the plan. So what do you need to have a renewed sense of that? Right? before. This is their first time around. But that's one thing that we see with returning members

and their excitement for this week is that they kind of wished it away sometimes in their first program. And now that they sort of dug into it and all the other tweaks and are feeling confident, they're ready to crush it because they recognize they didn't crush it. They didn't do necessarily maximize everything they could with this tweak last time. And they're excited to do it again. But even if you just sort of attempt to do personalizing the plan this time, and you make an effort to be here in the moment and be present, you're going to get something out of it. Yeah, I love it. Okay, there's a couple comments. This part of the program always has me super excited. I love all the feels of being almost done. Yes. Right. A sense of accomplishment. Like let's go

be proud. Take time to be proud. Right. But also the excitement of knowing the next group is just around the corner. So you can have a bit of both. You can have a bit of both. Right. Be excited about that fresh start, but really embrace where you're at right now. The next one is a great question. I always prepare my snacks ahead of time in the morning. Should I still be doing that? Then I assume I'm having them. So I love being prepared, right? Be prepared. If you were packing your lunch and going to work, I would pack all of your pack, all the snacks, and then be in the moment. Now, you might pack what you think you're going to have in the afternoon and you might open up that snack pack and decide that what you plan for your afternoon snack is

something you want to have for your morning snack. So you have that flexibility, right? Or you might be at work and you have your lunch and then your first afternoon snack, you don't have time for your second afternoon snack, but you get in the car and on the way home, you're like, oh, I'm a little hungry now. All right, let me have that afternoon snack. Right? And then maybe you get home from dinner, you're actually not hungry for dinner. So you choose not to have it and you pack it up and you take that for your lunch the next day. So I think there's something while you are working towards your weight loss goals and focusing on this, you cannot be over prepared. So you are ready, just in case you end up eating all of your meals and snacks that

day, you are ready. Worst comes to worst, you bring them home, you incorporate them into your day the next day, if and when possible, right? So it's no benefit for you to force yourself to eat something if you're not really hungry. You're not wasting any food by eating food you don't need. So yeah, I would still be prepared. I would still be prepared. It doesn't mean that you're going to eat all. It's just like, it's the same thing with your lunch. Just because you prepare a certain size portion for your lunch doesn't mean that you're eating that same portion every day, right? Some days you might eat the whole thing and wish you had more, you know, or, you know, the next day you prepare the exact same dish and the exact same portion, you only eat half of it. Like that's what this is about. Really getting even more into.

Yes. Yeah. Yes. So crazy how things work. This is my third program and I'm down 97.5 pounds. And today is the first day I really understood how to really listen to my belly instead of being more robotic. I thought I already knew how to listen to my stomach, but fresh eyes is really a thing. I could not love this more. Man, that mind-body connection, as much as it's in you and you are born with it, and a lot of times we just get disconnected from it. Oh man, it can take a while. It can take a while to quiet the noise, to really be in tune, to really get it, to cut through it. You know,

I love that so much. Well, and what a great example of like you not being perfect, not getting it, not really understanding that mindfulness piece a hundred percent%, but still being so successful. It's not about being perfect. It's about getting a little bit better all the time and making those changes to get you to that goal. Yeah, I want to talk about that because you can be 95 pounds, right? Three programs in and just getting it now. But it doesn't mean that you just skip over this part. There's so much to be learned by doing your best with it and figuring it out. You can't fuck it up. As long as you keep showing up, you can't, you can't mess it up. I want to be very clear about that. Like you, you're not going to

met. There's no way to mess this tweak up. There's no way to mess it up. All right. We're not done yet. Tony's telling me it's time. I do got to go. Okay. Where, what else we got to cover? Well, I mean, I think we, we talked about a lot about this week's tweak. I think maybe we can talk a little bit if you're on a time crunch about what we've got coming. So tomorrow we do have some information coming about what sort of to do between groups. We really want you to stay in the moment, but I know people are starting to future trip a little bit about what's coming next after this week. So, um, you know, maybe we can touch on that a little bit. Okay. I do want to give, that was Kim. Sorry, Kim. We can't see we, all we got on our side is like Facebook users. So I just want, I logged on just to see who was down that 97.5 pounds. Oh my God. That's amazing. That's amazing. Honestly, that's amazing. Okay. Um,

so, so today we rolled out the information. So, so spoiler alert next week is going to be the same tweak and, but we're going to have like, it's going to be a bit of a different conversation, right? First of all, we're having this conversation on Monday next week, right? So we're going to talk about the tweak this week on Monday. And we're going to talk about, we're going to talk about personalizing the plan for the sake of, is that what we're doing? Yeah. We're having a tweak this week conversation on Monday. We're going to talk about personalizing the plan for the sake of maintenance and how that factors into maintenance, right? Yeah. Next week tweak is maintenance. Okay. But even if you are ready for maintenance

or you are still looking to lose right to the very last day, you're going to be using this tweak, the personalized and the plan tweak. Ideally, you're also going to use it in the gap in between groups. So if you have signed up for the spring summer program, you are going to continue with this tweak this week, next week, the week after, the week after that, until you reset again with the spring summer program. Now you could just do the basics and follow that basic food plan in between groups too. If you're like, I can't, I feel like I just need to keep it simple. If you just want to follow the basic food plan, you can do that as well. Right up to the start of the next program, you can do that as well.

So we're going to outline tomorrow, I believe we're talking about bridging the gap. Yeah. Yeah. And we'll talk about this more next week too. So today we rolled out options for continued weight loss. The obviously sign up with us. It's expected you're going to do as many rounds as you need in order to reach your goal. That's just how we structure the program is by 91 day digestible chunks of it, or you can go it on your own. The biggest suggestion, biggest thing I have to say about people going it on their own, and I love that option, is that you want to be 100% confident in it. You shouldn't be sitting here being like, oh, I'm not sure what to do. If you are not sure what to do, sign up again, because you have to be so 100% confident in like, I've got personalized

the plan. I am confident. I'm going to keep doing this right till the right till when I reach my goals. I'm good to go. I don't need the group. I don't need the support. I don't need the guest experts. I don't need the check-ins every day. I don't need any of it. And I so respect that. But you will know. So if you are sitting there being like, I don't know what to do, sign up again. Because that's your sign. If you don't know what to do, that is your sign that you should sign up and do the program again. That's what I have to say about that.

Yes. I think that's the most important thing about next steps and moving forward is if you're not confident, you have to think about how that looks for you moving forward if you're not feeling confident. And once we start the group, you can't get back. You can't get into the group. Once we started, once it's sold out, it's sold out. You're going to lose that option. So you really want to, if you're not sure why put yourself through that. Yeah. Yeah. Why put yourself through that? I used to actually promote this. I used to actually be like, you don't, you, you know, you're good. Go on your own. You feel comfortable. Then what happened is, is that would make people feel so confident in that, that they wouldn't sign up. And then they would reach out afterwards and they're like, I should have signed up. Or they keep reaching out on socials for questions or customer service and questions. And our, our program specialists don't, they work in the groups. So you can't just ask questions on social

media or ask program related questions over on our customer service. And they're like, well, I felt confident at the time and now I just, I changed my mind and I need it. And for some reason, I think there's this, there's this thing where people should know what they need. This is, this whole program is not you knowing what you need to do. It's not that you don't already know all of this. It's just packaged in a way where there's a rhyme and a reason. It's, there's so much support, there's guidance. It's not that you don't know any of this, but there's, that doesn't mean there isn't know any of this but there's that doesn't mean there isn't still a benefit in showing up and following along right so sometimes people feel like well I

should know this I shouldn't have to sign up again well okay but that doesn't mean that like why that's not a good reason to not sign up again because you should know well okay given that but what about community and support and guidance and what you're learning and all of those other beneficial things? So, so don't not sign up because you think you should be able to do this on your own. Why, when you, it can just be so much easier for you. We don't expect everyone to know everything, no matter how many times they've taken the program. So if you could be in your ninth group, still asking a question and we're not going to be like, well, she's been around forever. What's she doing? We're learning new things all of the time ourselves.

Yeah. Same. That's why I follow the experts that I follow. You know, I'm always learning something new. Okay. So anything else we need to talk about next steps we've got you know covered what you're continuing to lose today we got some bridging the gap information coming out tomorrow in the group and then monday definitely um when we come back on monday we are going to have odette with us so she's going to give us some of her expertise on on maintenance but i don't think that that means that you're not going to get anything out of the segment. If you're not ready to go into maintenance and you are continuing to lose, because I think there's going to be some insight for you to look forward to

coming from that maintenance conversation too. So, um, you know, don't come to drop out next week just because we are the information for maintenance is great for those ready to move on, but we are still very much here for those that are still looking to lose weight. And it'll be exciting for you to see what's to come when you are ready to move into that phase of your weight loss. I love that. Someone just said, we know the alphabet, but always learning new words.

Oh, I love that. Okay. I just want to recap real quick. So personalizing the plan is not doing your own thing. Okay. That's the biggest takeaway. You're literally doing all the things following the guidelines, nothing changes, except you're no longer the order of the foods is still the same. The timing half hour to three and a half hours still the same. The only difference is you don't have to force yourself to eat those token amounts, but literally doing all the other things.

And so you know, with that is learning to trust yourself, right? And trust your cues from your body and whatnot. It's a big part of it. We didn't touch too much on it, but maximizing your personal plan. So there was a post that went out yesterday and these are sort of like taking things to the next level, not meant to stress you out, but there is a week, there is a way that you can kind of like maximize specifically personalizing the plan for you by giving some more thought to the kinds of foods that you are choosing. So if you haven't seen that yet, be sure to check out that post. Um, we covered bridging the, bridging the gap. We're going to talk more about that next week. We covered talking a bit about different options for continued weight loss. We covered a lot today. My goodness. Busy day.

Busy day. But listen, if you are left, when you have more questions, pop into the group and let us know. We are here for you right to the very last day. So ask as many questions as you need to be so super clear on what you need to do. Do not go one day, one minute without being super clear on what you need

because we really are here for you. Okay, I'm procrastinating because I don't want the group to end. It's not another week. Last week is our last tweak this week. It's the last tweak. Everybody needs to come back so that Gina can do this. Next time with you guys, she would miss you too much.

If you didn't, I know she says not to, but. I can't get enough. I can't get enough. All right, everyone. Thanks for joining us today, Kim. Thank you. We'll see you all next week.

Bye. Thanks, guys. Bye.