The Livy Method Podcast - The Tweak This Week - Winter 2024 - Week 5

Episode Date: April 8, 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 February 14, 2024. You can find the full video hosted at:https://www.facebook.com/groups/livymethodwinter2024Topics covered:Levelling up and bringing it back to Satisfaction and MaximizingFeeling like you should go back and re-do Week 4 and downsizingDigging into the information; know the basics to set yourself up for successComing into the Messy Middle and the choices you have when you feel challengedDO, don't hope, show up for yourself and do the workTaking time for yourself and being quiet with your thoughts to figure out what you needRevisit the information from the first few weeks and be open to learning even moreHow do you get the takeaways that you need?Returning members, each time you do The Program, you need to approach it with fresh eyesFigure out what you can do right now, taking it day-to-daySetting yourself up for success by knowing yourself and being proactiveFocus on the improvements you have made to celebrate yourselfTroubleshooting, just because you are trying hard doesn't necessarily mean you are maximizing your effortsBeing an expert on the information so that you can assess your needs Having AWARENESS, If you recognize that you might not be doing everything, you are doing AWESOMEAsk as many questions as you need to help yourself level up Asking those 4 questions and getting in tune with your body's needsTips for next week, Downsizing, really double down on those 4 questions so you really know going into next weekTo 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. Hello and welcome to The Tweak. This week, we're Kim, who is the manager of our weight loss program. And myself, I created the thing, you know, the whole living method. We talk about The Tweak this method. We talked about the tweak this week. We are in week five off the heels of downsizing. We are bringing it back to satisfaction and it's all about leveling up and maximizing. A lot of people think that there isn't a tweak this week. Well, how the hell am I supposed to lose weight if I'm no longer downsizing? So that's probably the conversation today, leveling leveling up maximizing and eating to satisfaction so hi kim hello hello how are you good you look very valentine'sy thank you yes

i saw this and i couldn't resist when i was at marshall's one day my dog fun fact has a matching sweater so stop i love it right gotta be festive Gotta be festive. Gotta be festive. Happy Valentine's Day. Thank you. Thank you. All right. Let's go get into it this week. I think there's two questions that I always get. We always get is like, I feel like I didn't downsize.

So I should go back and do it again. I feel like I didn't downsize it right. Or in hindsight, I'm looking back. I could have totally done it better. Should I go back? Don't do that. It's messy, it's chaotic, and it's not going to work. Because downsizing really only works off the heels of eating dissatisfaction, giving your body what it needs consistently for those previous weeks. And downsizing is our weakest week. And then the second question I get is how come my weight is, is dropping this week when it didn't drop last week. And that's because of, you know, the tweak that you made

last week, got your body's attention and weight loss is based on momentum. What you, not what you did yesterday at the scale move for you today. It's not what you did yesterday. It's what you've been doing in the days, sometimes weeks leading up. And I guess there's three questions because the other one is like, what are we doing this week to lose weight? If we're just going back to doing what we were doing before. And I guess that's the thing is you're not doing what you did before. Yes. You're still following the basic food plan, making your meals and snacks, nutrient rich, still having token amounts, like nothing literally changes, except it's not back to satisfaction. It's back to eating enough. So you're walking away feeling

satisfied and not stuff, but off the heels of downsizing, you should be noticing that your portions are naturally smaller because your body is adjusted to smaller portions while you were downsizing. And then of course it's maximizing, which is doing all of those things that you can do. I took people through that troubleshooting session today, which I hope is helpful for, uh, helpful to people. And it's now like now in looking back, doing the things you've been doing, listening to the conversations we've been having, especially with our guests, experts, reassessing where you are at and what you can do to take this whole process to the next level. Cause at this point, your body, you're adjusting your body's needs. It wants the fat gone. It's really up to you to do the things that you need to do. Did I about cover that?

You did. Yeah. I guess we're done here. Have a great day guys. Well, here's a comment. And I know we're going to take some questions at the end. My weight dropped last week. It's up this week. Yeah. Again, goes back to simple basics of, of, of what can happen on the scale. After your weight drops, it's normal for your weight to go back up. I talked about this on the live today. Make sure you are learning what you need to learn. Make sure you are taking the time to read all of the posts, um, to watch the videos. Honestly, don't go one day further without knowing what you need to know. And a big part of knowing the scale is one it's, it's, it's the tool to use in combination. It's not a measure of success, but it's a tool to use in combination with the choices

that you're making and how you're feeling. It is so normal for the scale to go up before it drops. It is normal once you see your lowest low for it to go back up again and for it to stay there for a while. Like you need to know what's normal. And if you are missing that really important information, if you don't understand why the scale dropped and then went back up afterwards or why it's going up before it goes down, that's information you need to know. And I'm going to be quite frank with people right

now. I'm expecting you to know it. Week five of the program, I'm expecting you to know the basics. I'm expecting you to understand the scale. I'm expecting you to understand the scale. I'm expecting you to understand detox, supporting the body and detox. I'm expecting you to be able to know what you need to do, especially after that troubleshooting session that we did today. I'm expecting you to know what you need to do to get and keep that scale moving. All the resources are here for you. Another comment, having a tough start to the week, mentally struggling, but trying to keep my head in the game. It's a rough go, but going to keep trying and push through. That's all you need to do. Some days you're going to show up. You're

going to feel like a rock star. Other days you're like barely hanging on by the skin of your teeth. The whole process is mentally tough. The whole thing, that's normal. That's how it's expected you're going to feel while you're really working on yourself. It's not going to be comfortable while you're going through it. Well, this might be a good segue into the messy middle that I know you wanted to bring up

and talk about. I did that whole post on it the other day. What exactly does that mean, the messy middle? I think it just means at this point, you've done a lot of change and you were so excited to be here in the beginning and now it's kind of getting a little old and you got to keep doing the things that you're doing and you are doing the things that you're doing and hopefully

recognizing it's more than just what you're eating and when. It is through the issues and associations and falling back into old habits, creating new ones, beliefs, past traumas, and all the things that are brought up while you are making the changes that you need to make. Yeah. And I think that's the big thing, the messy middle and it's, it's expected. This is probably the period where most people give up. We had a comment in the other day, I think I already took it down, um, that someone shared, I made note of it. Like I just checked the post for today and discovered that there's exercise in the, this person has never made it to the point where they knew that we shared exercise videos in

the group because they had quit. And she said, I got my knickers in a twist about the scale not moving and I bailed. And I think that's pretty common. And there, you have two choices when you get your knickers in a twist or when you're feeling challenged by And there you have two choices. When you get your knickers in a twist or when you're feeling challenged by something, you have two choices. You can power through it or you can decide that it's not for you and you can walk away. And I think this is the stage in the program where everybody that's here, everyone that's listening, everyone that listened this morning needs to make that choice for yourself

to power through and be here at the end. Because I think this like the next couple of weeks are an integral part. We see a huge drop off in people following along in general because they give up on themselves at this point. And that's kind of, you know, we're showing up every day. We want you to do the same because we're here for you. So whatever you need, like, let us know, and we're going to be here to support it. Yeah, I, um, well, here's one. I'm on a rollercoaster ride lately. All good. I'm just going to hope there's a downhill slope coming soon and I'll step it up a notch. Don't hope, hope ain't going to get you shit around here. You got to do, you got to assess your situation. You have to have conversations with yourself. You have to set yourself up for success. Like I was just thinking just now, it's like your kids. If you never had any expectations of them doing anything,

you would never expect them to do anything. They're not going to have that expectation of themselves. I have high expectations of everyone who is still here at this point. I'm assuming you've made it this far. You want to make it to the end. Like this is where the shit gets real. We have real conversations. This is where a lot of people quit because it's the longest they've ever done a diet. They start to sabotage themselves, even when they're doing really well. It's not just people who are struggling on the scale. People will sabotage themselves when they do really well. And this is also though the point where people will come back at the end of the program and they'll be like, oh my gosh, like I stopped following here. Like I want to, I want to be where you guys are. I want to, how do I, how do I do what you guys did? And it's like, you got to do the work. You have to follow. You don't just get to jump to the best part when it comes to the, you don't get to skip to the best. There's a song, skip to the best part. I don't know. There's a song. There's, there's a song that says something about that. You don't get to skip to the best there's a song skip to the best part i don't know there's a song there's there's a song that says something about that you don't get to do that here you have to show up and do the work yeah right um i'm choosing to power through even though my

weight is plateaued for a couple weeks because if i quit as gina says then what so yeah so don't just sit there though pull out that maximizing post listen to the troubleshooting you've probably heard it before if you're back for another round, listen to it again, sit down with yourself. Like really, do you ever take time for yourself? Like where you're quieting, like you're quiet by yourself and like not necessarily a to-do list. I got to do this and I got to do that. But I was thinking about this today, actually spending a quiet time with yourself and being like, okay, that's why I think therapy is so great because you're talking to someone else. And that's amazing if you can get therapy, but to be on your own and be like, okay, Gina, like you're really struggling right here. Like,

how are you feeling? What is happening? What are you struggling struggling with why do you think that you're struggling has this happened before in your life you know what are some of the things that you've heard what are some resources available to you you know is it the the the science saturday hey what may find i i if i knew a little bit more about the process i'd feel more like i could trust the process am i asking questions in the group? Am I looking for support or I'm just trying to be on an island by myself because that's how I've always done it? You know, am I really listening to what the guest experts are saying?

Do I even want to hear it? And if I don't want to hear it, why am I so resistant to that? Why am I showing up pissy pants every day? What's happening? Do I need help above and beyond what I'm receiving in this Facebook support group? Maybe I've got some past traumas that I'm, I'm really recognizing I'm, I'm working through, right? Like, I don't know. Do you do that? Do you take time? I realized, I think it was Saturday. I went for a hike with my dog by myself and I constantly distract myself with

something. And I was so proud of myself. And I'm like, I went for a hike with my dog. Even then I wasn't really sitting and being with myself and my thoughts. And I think, you know, to your point where you just said, like, I, this is like, I think I thought I did it. I thought I took time for myself on Saturday, but I really didn't do anything to solve what's going on inside. And I think that's a lot of it surface for people.

Like you check off that box of, I had alone time for me, like you check off the box. And I know I'm guilty of doing this is I check off the boxes, watching the video and reading the post, but did I do anything about it? What happened after I watched the video? And I read the post? What did I do with that information? What changes did I implement? How did I let that impact my journey? And I think, you know, it's, it's understandable, it's really hard, you can't stop and do that, that first prep week of the program, when we have all of that information. But to your point, when we started here, we're five weeks in now, we've the information has been less, we're settling down. Now's the

time when you can dig in and think like, hey, Gina talked about this in prep week, I'm going to go back and read it. And that's where to be what you said this morning, it's going to sit with you differently, when you actually take the time to read it and understand it and apply it. Oh, I love that you just said that because I think it's so important. Like you, you need to know what you need to know. Are you, do you know everything that you need to know? And it's, it would make sense that you're missing pieces or you don't know it all because there's a lot of information re-roll out in the first, I was, I was showing the book the

other day where, you know, I think this is where this is the end of where I got today through the 20 questions, like, this is everything we've covered in the first five weeks of the program. And then if you go to where like the recipes, or here's a science guide, even the recipes start before that, here's the rest of the program. So this is like more than half of the program is such a small amount of information that we cover because the bulk of it was in the first few weeks. And this is where we're at the time. I couldn't believe it when I saw it on the schedule of let's revisit exercise. I'm like, wow, we're at the revisiting stage already. And so you don't have to feel like, oh, I missed it.

And I'm so behind and I whatever, because we're going to be revisiting all of it. And this is your opportunity if you haven't been digging in and really like reading and absorbing and learning and all those things, you can still do that. If you haven't been setting intentions and end of day reflection, you could still do that. If you haven't been using our app, you can still do that, you know, so don't be hard on yourself. And I'm not judging what you know, what you don't know, because it's been a lot. But the thing is, is you want to make sure you know everything you know, or you are learning everything you need to learn to not only lose your weight successfully, but in a way that you're going to be able to move on and maintain it. That's the big piece that you don't know what

you don't know. And like, it's so this whole thing is such big picture. It's far beyond. I'm not even thinking about you losing weight. It's a given. Keep doing the program, show up. You're going to lose your weight. Maximizing is just how quickly you want to get there, right? Like that's just how quickly you want to get there. You're going to get there.

I'm already concerned about maintenance for you guys. I'm already, to me, you've already lost your weight and I want to make sure you're doing all the things that you need to do that are going to factor into you being able to sustain and maintain it at the end. I already got you here at the end. I'm confident in that. You guys have got to keep showing up. We're way ahead of you. Way ahead of you. Well, and I think I want to add to that point, like, I know it's very easy. We make it so easy for you to get your answers. You pop in the group, you ask the team, you check it out on Libby AI, and you're going to get your answers. You're going to, I should say, you're going to get a answer.

You're going to get an answer based on our knowledge of the program of weight loss and what information you've given us. In order to figure out what you personally need, you really need to go and read the information. You need to look at it from your own eyes because that's where you're going to get the takeaways that you need. Our team is looking at it from the perspective of I'm answering this person of, you know, 20,000 people in the group, and they're not you. So they're gonna only know the surface of what you need to know, as much as they know the program inside and out, they can't know what you need. And that's the responsibility, I think members really need to take on for themselves when they're going through this program is take the responsibility of yourself and your needs for the full 91 days. Yeah. And maybe it's even like taking a minute and how do I want to frame this question that best suits to me?

What's the information I want to give? Even the Libby AI, which is amazing, but you could ask the same question a couple of different ways and receive slightly different responses. You know, same thing in the group, the way you're asking the question, maybe, hey, I'm already doing this and I'm already doing that. And, you know, I'm thinking about this or thinking about that. Am I missing anything? Like there are other ways to ask questions to be, you know, to really get out of this program, what you put into it, you know? And yeah, it really is. We need you to know what you need. We need you to know where you are at. We need you to know what works for you, what doesn't work for you. Like that's because at the end of the day, it's all you, baby. It's all you. It's all you. You know, we're sharing the information, but you got to pick up what we're putting down and you got to make it resonating to you and figure out what you need. This is a big thing with our returning members,

right? Like they can sometimes assume that certain weeks work better for them than other weeks. So they're not as diligent on some weeks and they're waiting for the weeks that they perceive for weeks that work for them. But they're not remembering that when the scale moved, it wasn't that week. It was the work that they did leading up to that week. And probably they weren't sitting there waiting for that week to come. They were doing all of the things. And so each time you do the program, your body's going to respond differently and you want it to respond differently. So I guess what we're doing is summarizing, leveling up, right? Like this is what this conversation is about. It's just recognizing where you're at is summarizing leveling up, right? Like this is what this conversation is about is just recognizing where you're at, what you can do, the resources available to you.

Leveling up means like really ask yourself, what does leveling up mean to you? Like, where are you at? What can you do to level up? Where is there still wiggle room to improve, you know, and maybe you didn't have it in you the last few weeks because you've been overwhelmed by the information or busy, but now do you have the time like now, or maybe you don't, but then recognizing also what you can't do and where your limits are, I think is equally important because then maybe you'll lay off bragging on yourself. If you truly understand that you are doing the best you can do. Maybe now is not the time that I'm going to be able to find the time to do all these things, but I can find the time that I can find. And then when I do have more time, I can, you know, level up on all those

other things that I don't know. Yeah. And it might be looking at where you're at, right? You know, in the moment that day, take it from day to day. Like there's certain days I think, you know, there was a day on the weekend, you look at it and you think like, I'm super busy today. Cause I think a lot of people go through that, the change of routine on the weekends or their days off is, and then afterwards they're thinking about like, oh, I didn't hit my water. I didn't get all my meals and snacks and things like that. You want to really like capitalize on those areas where you know, you're dropping a ball and break down some of the barriers. Like I know for a fact on weekends, I am not hitting on my meals and snacks.

I'm not hitting my water and I'm not getting enough sleep. Well, I can't do anything about the sleep and I can't do anything. What can you do something about? You can pack some snacks. You can make sure you have your water on hand. You can start your day drinking a little bit more water because you know in the afternoon you're going to be running errands and you're probably not going to drink for a couple hours. Set yourself up for success knowing what you know about yourself. Yeah, I love that. And if you are already doing it, why are you putting so much pressure on yourself and ragging on

yourself? Because what's happening in your mind is something that you also can level up and pay attention to using like Dr. Beverly's, the three C's capture, cancel, correct, right? So if you are, if you are doing all the things, but then you're just, you're still, you're still showing up in a funk every day, then what is that about? Right? So how can you set yourself up for success physically, packing your snacks, making sure you're this, making sure you're that, you know, setting your intentions, end of day reflections, but also level up mentally. You can't just keep ragging on yourself, ragging on yourself, having these negative thoughts, feeling ways, feeling ways and never address that. Because that'll take you out of the game sooner. Well, if you're doing those little things,

focus on the things that you can be proud of yourself. Looking back, I see many members commenting like, hey, you know what? I totally indulged this weekend. Super Bowl was crazy, but I actually stopped when I was full and I was able to sleep that night because I wasn't like bloated and things like that, like

reflecting on it instead of being hard on yourself to your point of what you didn't do or what you weren't able to do or maybe something look at where, you know, the improvements that you've made, the changes you've made. There's so many things to celebrate when you're working on yourself. Yeah. I want to read a couple of comments here. I know I, we want to get into those four questions and remind people the importance of those portion sizes. Um, where is it after two rounds, one more successful than the other. I feel I finally got the hang and figured out the skillset of being gentle with myself and utilizing all this newfound knowledge that is the Libby method, right? Maintaining accountability and learning to master the capture, cancel, correct idea, as opposed to self-sabotage after a slip has been a game changer.

I know that's why I'm still here and feeling awesome and more motivated than ever for the long-term of health and happiness. This, this is exactly what it's about. Okay. Here's the next one in contrast. Okay. I've lost 2.5 pounds. I am drinking two liters and will increase. I do exercise three times a week at a spin and bar studio. I feel like I'm doing really well and feel great, but not getting the scale to get past that 2.5. Um, I estrogen and whatever since November and I'm 51. I didn't test cortisol. Should I? I think maybe I'm eating too much. Not sure. Have my breakfast around 1030, my snack 11, not hungry for lunch and yet still eat and save some of my salad. Okay. You see the difference there, right? One is like, okay, I get it. I'm doing the

work. I really see what this is about. The other is very chaotic. And I appreciate both of these, right? Like you can't say I've lost 2.5 pounds and not be happy with that. And then only drinking two liters of water. Like that's, that's not, right. And then you say, well, I'm, I'm, I'm exercising three times at a spin studio. So I'm assuming that you're sweating. So like, you can't even come at me with this because if you think that getting two liters of water is like, like that's like, you're not even coming close to doing what you need, drinking what you need to be drinking. And so you're not going to see the numbers on the scale because I'm also assuming you're doing this with everything else across the board. Like if you think that you're hitting it, drinking the two, two liters, you might be

thinking you're hitting it on everything else. I talked about this today where people will, you know, because when we do the maximizing 20 questions of the troubleshooting, I used to get people to score themselves that are 10. Like on a scale of one to 10, how are you doing with drinking your water? Now, I'm assuming you're going to give yourself a 10 because you're trying really hard. You're drinking more than you have before, but you don't get a 10 for that. You're going to get like a two for that because you're not even hitting minimum basic body function. And that they're not my rules that's science right you need at least two and a half three and a half just for processing foods

and then you're exercising three times a week but then you're also i'm assuming that you are exercising hard enough that you're sweating that you're definitely going to need more water right so the whole um like you feel you're doing well, and feel great, but not getting the scale to move. So I love that. So you're probably the things that you are doing are making you feel great. And you're right, they're not going to get the scale moving for you. Because you can't just show up and do the minimum. Unfortunately, there's a big difference when it comes to eating healthy, and then eating in a healthy way to lose weight. Like they're, they're two totally different things. Eating healthy is not going to get you to lose weight,

you have to eat in a healthy way that's conducive to helping you lose weight, right? So and then the other question there, right, the hormones, not hormones, I didn't test cortisol, should I? I don't know, should you? Should you test cortisol? Like you should know this because I don't know you, you didn't tell me what your stress levels are like. So maybe some hormones going off with, you know, the estrogen and stuff that you're addressing there. Cortisol is a whole other whole other issue. So cortisol can be really high or could be really low. So why do you think you should have it tested? That's the I can't tell you that because I don't know anything about about it. But you know, we have had conversations with

our guests, and we're going to talk hormones with Dr. Lincoln tomorrow, we have had extensive conversations about stress. So if you feel like your stress levels are through the roof, and you're you're already doing all the things you can on the maximizing post, and you feel like it's an issue for you, you shouldn't be asking us that you should be asking your doctor, right? So this is where this is where you really want to go into I think I am maybe eating too much, not sure. I don't know. Are you? Are you eating too much? You probably are if you think you are based on your portions. If you think you're eating too much, just because the scale isn't moving for you, I'm probably thinking that's probably not your issue. Do you know? So this is where, and I love that you shared this too, but this is where you should know this, right? And of course,

I don't mean don't ask us the questions. What I'm saying is the information is there for you to make these assessments on your own. And that's the level that you want to aspire to be at, to be an experts in all things, the living method, because you've read the information you've, you've watched the videos you are, you are, you know, journaling, you know, exactly where you are at. You're listening to the guests, right. And you're making this assessment on your own, you know, so that's where it's not where you are at. It's about where you want to be and what you need to do in order to get yourself there. And so I think that's where you want to position, position yourself with this.

What did you say? Oh, yeah, sorry. I know that was a lot, but I just, I, and it's not about, it's not about where you're at or the questions that you have. It's about the mindset and where you want to be coming into week five in terms of like being super solid on the information and, and, and you knowing, are you eating enough? Are you not eating enough? You know, what eating dissatisfaction feels like in the last four in the first four weeks of the program. You know what eating to feel unsatisfied feels like through downsizing this week. So you tell me, why do you think that you're not eating enough, but you don't have to tell me you can just ask yourself, that's where I'm going with this. You can ask yourself the same questions

that you are asking us. And that's where you're going to get a more sort of reflective response. Yeah. And I think, you know, to what you were saying at the beginning of the segment about members feeling like they, they aren't doing something right. Members feeling like they didn't do downsizing good enough. I think that if you're even recognizing that you might not be hitting everything, you're doing awesome. If you recognize that you think you didn't downsize as much as you could, guess what? You learned a lot more out of it than you think, because you're recognizing that you're recognizing you could have done more. You're recognizing, and that means you're more in tune with your body. Like the fact that you're aware. Yeah. So that's exactly like, put it out there. I'm sorry. I can't, I can't, I don't

have, I, um, with the, the, we're unable to see your name. So everything that you wrote there, I would list that out and dissect each part, right? Like what's happening with my water. What's happening with my movement. What's happening with my hormones. What's happening with my, my stress levels and why I feel cortisol what's happening here and break it all down for yourself. And then try to like, okay, what do I here and break it all down for yourself. And then try to like, okay, what do I need to learn about this? What have I learned about that? What do I, should I talk to my doctor about what should I, and this is the kind of like, this is what you want to be doing. When I say figure out what you need to do based on where you, where you're at,

what you've done, the changes that you're making. That's exactly what I mean. It's that kind of in-depth process. You want to be taking yourself through, not just like the surface level. You need to get deeper than that. Well, and I think even this member mentioned, touched on it, but we've seen, I just, it kind of triggered that we've seen it. I've seen it in the group, people talking about like feeling, so your breakfast, your fruit snack, then you're not hungry for lunch. Well, you're eating breakfast at 1030. I don't know why. Maybe you don't get up till nine, nine o'clock. That's like, then that makes sense. But if you've done one of your spin classes, and you've been up for four hours, and you're waiting till 1030, you need to figure out your timing of your meals and snacks to what works for you. And

when you're feeling hungry, that's why the range is from a half an hour to the three and a half hours. It's not because like, it's just an arbitrary number. It's because everybody's different. We're not going to tell you, you have to eat everything at a certain time, like some other programs might, because we really want you to dig into your lifestyle and what you need. And that's like, that's another area of maximizing is figure out the timing. Like don't go those long periods of time in the morning without eating. If you're finding you're trying to cram everything in at lunchtime so that you can catch up on your meals, work out that right out of schedule for yourself.

That's another area where you can really level up what you're doing. Yeah. And I just, I just want to say this conversation that we're having about the tweak this week is specific to leveling up. And what we're trying to point out is ways that you can level up on your own. Not that you like ask as many questions as you need. That can be a way of leveling up too. If you're not asking the questions that you want to ask, ask away, ask any and everything, every question you got. There's no such thing as a silly question, a question that's asked, you know, too many times too late, whatever. We're not judging

you on where you're at. This conversation today is about how can you level up? What are all the different ways that you can level up? What exactly does leveling up mean? And that's, that's what I hope that we're kind of getting across and sharing with you today. I know that it's time to go because we are out of time. I just a couple things I want to stress the importance of really asking those four questions and really thinking big picture with them. The more you can ask those questions

with every single meal and snack and really taking time to be super in tune to those portions. Yes, there's a lot of things you can do to maximize, but it does also come to those portions and making sure that you are in tune with your body's needs. And remember that those four questions is just as much of leaving food on your plate because you're satisfied as

going back for seconds, asking those four questions again, and then, you know, eating just enough so that you're feeling you're walking away feeling satisfied and not stuff. The tweak next week. Oh, we're back to downsizing. and not come at a next week feeling like you didn't do everything that you could have done. So we're, you know, we fine tune our portions this week to where we're eating just enough to be satisfied. You're going to want to double down on that feeling. Like, how do you know when you're asking those four questions, dig a little deeper, how do you know? So when you're downsizing next week, it's going to feel very different than downsizing last week because all the work you're doing this week on leveling up and eating to satisfaction.

Yeah. Love it. Okay. On that note, you guys, we hope that is helpful. Again, reach out. We are here for you. Like we, we want you to be successful. If you do not go one day wondering if you're doing the right thing, do not go one day being unsure. You want to be successful. If you do not go one day, wondering if you're doing the right thing, do not go one day being unsure. You want to be super clear, super confident in all the things that you are doing. You want to maximize your time that you have with us and the time that you're spending on this. So that's why I love this segment. It's just for hoping that you're getting a deeper level of understanding and clarity with the tweak this week. Heck, if you are showing up and you are still here, you're doing amazing. Like you are already doing great.

You are already doing great. But we do hope this helped and it will help you with leveling up or your perspective on leveling up and have given you tips in order to do that. Again, as always, looking forward to our next conversation on the tweak next week already this week. But have an amazing rest of your week. Bye, everyone. Thank you.