The Livy Method Podcast - The Tweak This Week - Winter 2024 - Week 6

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 February 21, 2024.You can find the full video hosted at:https://www.facebook.com/groups/livymethodwinter2024Topics covered:Downsizing One Last TimeYou made it to Week 6, you are doing fantastic and we aren't worried about youFeeling calm and confident going into DownsizingAre your portions getting small? remember that portions are always what they feel like, never what they look likeGetting even more in tune with your portionsAssess why you are more hungry; a sign of detox is being extra hungryIt's ok if you are hungrier this weekBeing really hungry doesn't necessarily mean you need more foodThe habits and triggers around hungerThe Messy Middle and working through old dieting habitsMaybe you are just doing the best you can!Coasting and taking your foot off the gas, it is time to dig in deeper Consistency is not autopilot; it is consistently showing up for yourselfDoes a smaller body size equate to smaller portions?Feeling hungry at night, don't eat more to try and prevent night eatingDetox and evening hunger, digging in and maximizing to double downSegway into Next Week's Tweak and Feeding The MetabolismFeeding The Metabolism and bringing up even more feelsSo important to make a routine of the Basic Food PlanNext Week, it's about splitting as many meals and snacks as you canEach program builds on the next: physical changes, mental changes and then everything working togetherGetting in tune with your needs over your wantsFeeding The Metabolism can actually leave you feeling more hungryTo 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 we break down the tweak this week and we talk a little bit and give you a sneak peek into the tweak next week i mean we're at're at the point in the program, week six, it's all about just continuing to show up. Actually, I was just posting this on Instagram. I was saying, if you're here week six, you are watching, you are listening, you are going to be here at the end. It's really just a matter of continuing to show up, do all the things that you've been doing and follow the tweaks each week.

But this is where we really start the moving and grooving. We are doing downsizing one last time. And of course, here to join me to chat about it is Kim, who is the manager of our weight loss program. Kim is, I mean, she's in there all day, every day. You know where our members are at, what they're asking, what they want to know. So let's get right into it. Hello, Kim. Hi. Hello. How are you? I'm good. Good. I love this week. I mean, I love where we are in the program.

Yes. I love six weeks. Yeah. Yeah. I love it. I love it. And to what you said at the beginning about people, you're still here. This is the point where, you know, historically you see a lot of people drop off of diets

in general, not just, you know, not just in general. So when everyone's here, and that's why like today, the midway motivation post that we posted for people to kind of share some motivation is really a big celebration of, hey, guess what? You made it. We're on day 45. Like you guys have made it.

If you can make it this far, we're not worried about you. Please keep coming back, but we're not worried about you. Please keep coming back, but we're not worried about you. And this is where things start to get good. I feel like this is where like, you know, it's not the same thing for the rest of the program. We do a lot of switching up and stuff over the next few weeks. So I feel like it's a big celebration. Yeah. I mean, the hard part is past, right? You made it to this point. Yeah. You're, you're good. You're gold. And I love the tweaks moving forward because it gives you something to do. I think they're really interesting the way they approach weight loss

from a variety of different angles. So downsizing one last time, this is the last time we are going to use downsizing to get in tune to our portions. We have a whole brand new week and tweak coming down the pipeline next week, where we're also going to get even more in tune to those portions, which is really super cool. But where are people at with downsizing? So they, they had kind of a practice round, you know, a couple of weeks ago we had last week where we were back to satisfaction, focusing on maximizing some great conversations with our guests. And this week people are back to downsizing, taking what they've learned, being so super in tune to those portions,

asking the four questions and downsizing. So where are people at with that this week? You know, it's super interesting because I've been, you know, scrambling the last couple of days going through all of the posts and stuff. And what I'm getting is really a feeling of calm around the downsizing from members. I'm not, like, there's not a ton of questions. The questions are involving people fine-tuning the process. People may be worried that they're not doing it well, but more people celebrating that. Like, hey, I've been doing really good.

Or, you know, the long weekend came up and I was busy and I still nailed it on Monday. Or, you know, maybe they didn't. Maybe they went off the rails, but they're still ready to go. So I feel like we're, there's definitely a huge difference in the vibe of everyone coming into this week versus coming into week four when they're starting downsizing. And that's really the big thing that you want to get out of that week four downsizing is the confidence that you're equipped to do it better this week. And I definitely get that sense from the members. Oh, I love that. I love that. Okay, I know one of the one of the

couple of the comments I kept getting this morning on the live was people concerned about their portions being too small, and not eating enough. And are their portions always going to be this small. And so I thought that might be a good start in terms of just addressing that. So remember, portions are always what they feel like, not about what they look like. So you really got to be in the moment day to day, because even with downsizing, you'll still have days where you're not hungry at all, in which you still want to have those token amounts. And then you'll have days where you're like extra hungry.

And that's where you might need to downsize three eggs instead of downsizing two eggs like you did the day before, right? So downsizing is just as much, you know, portioning out food on your plate, leaving some as it is going back for that second portion and downsizing that. And so with downsizing, it's really about getting even more in tune to your portions, not keeping them small. Plus, you're also still eating six times a day, right? So and you're eating foods that are nutrient rich, where people can eat a lot of food, it doesn't mean that it has a lot of nutrient value. So no one has to worry about not eating enough food when they're following the program and plan. The other thing is, I think we've just gotten used to these large meals and it's what you see out there. You know, it's what, you know, I was talking about even influencers on Instagram, they make, they make a salad and it's like, you know, huge and massive, you know, it's probably meant to serve like four people, but they're showing it as a one portion. Cause it looks beautiful that way. Or those, can you see puddings or your oatmeal is where, you know, everything is just exaggerated

in terms of portions. It's what people have gotten used to. Even the concept of bigger meals like breakfast, lunch, and dinner, your body doesn't need larger amounts of foods at certain time throughout the day. So you're probably still eating a larger breakfast, a larger lunch lunch and a larger dinner, which in reality isn't really necessary because you'll have times where you're not even hungry for your meals. And then, you know, if you get satisfied on a snack, you would probably also get satisfied on a snack size, lunch, snack size dinner. It's just, we've been programmed to believe that we need these bigger meals. So sometimes people are concerned they're not eating enough or their portions are too small because they're comparing them to what other people are doing. So not a concern at this point, but be open to your portions might be small today

and they might be bigger tomorrow. And then, you know, next week while you're feeding metabolism, you know, they, they're even bigger because at the end of the program, you are adjusting your body's needs. You're probably more active. Your metabolism is higher. You might, and you know, they they're even bigger, because at the end of the program, you are adjusting your body's needs, you're probably more active, your metabolism is higher, you might end your might, your portions might actually get larger. So it's not about, you know, making them small and keeping them small. It's about being in tune to those day to day. Here's a comment. I've been much more hungry this week and not missing any of my meals and snacks. So remember, the point of this week is to get your body to focus on detox and release fat and a sign of being extra a sign of detox is being extra hungry, especially rolling

into the evening after you've eaten all your meals and snacks, right? So don't lose sight of that. If you are specifically craving carbs and sugar, that could mean that you you need more water. So assess like, why am I hungrier this week? It could be though, that you just started working out and, or your stress levels are higher. So make sure you're getting enough good fat, right? If you're craving salty foods, bump up your fat intake, add an omega three. So it says, why am I hungrier this week? What is going on? Maybe there's like a, you know, reason for it. Like you've started spin class three times a week or something like that. Or, you know, it could be that you're just, your body's heading into detox because you're also and four, like you've started spin class three times a week or something like that. Um, or,

you know, it could be that you were just, your body's heading into detox because you're also waking up three or four o'clock in the morning. You're feeling a little bloated. The scale is up and whatnot. Right. So, so a lot of times, um, plus you're hungrier because you're downsizing this week. So your body's noticing that you're not giving it the same amount you gave it last week when you were eating dissatisfaction. So the whole point is to be hungrier this week, right? Well, and I think that's too, was one thing that we might want like a good time to address this is that hunger not being, you don't need to match that with your food. And I think that's something that we kind of need to be in tune with is that being hungry doesn't mean you need a larger portion of food.

And I'm sometimes amazed by, I'll wake up in the morning and I'll be, you know, to use extreme language, I'll be starving. You know, you wake up and you're just like, I need to eat and I'll eat the smallest portion of something and I'm fine. And it's really, you know, you convince yourself you need to finish it because that's what you've always done. But we kind of need to normalize like, that is okay. If your body's telling you that that two bites was enough of that food, and you're satisfied, then you might just be satisfied. Like when we wake up in the morning, I know I don't really need that food for energy, because I've just slept for the entire night. You know, you're getting your your day started, right. But you don't need a huge meal to replenish energy when you've just been the entire night. You know, you're getting your day started right, but you don't need

a huge meal to replenish energy when you've just been resting all night. So sometimes it is just a few bites, but people get a little bit nervous or scared that it's like, oh, I'm eating too little. And it's really, it's your body that's going to tell you, it's not your brain looking at it. That's going to tell you whether your portion is too small. It's your body telling you like, I still need more when you dig into those questions, that's going to tell you that you need more food. Yeah, I love that. And the reality is that hunger can mean a variety of different things. Like you can be really hungry. And all of a sudden, you take a few bites, and you're satisfied. You're just like, Oh, I was really hungry. But turns out like I did, that didn't mean that I needed more food. Right. Um,

you could, you could also be triggered. Like you, I was talking to him this morning, you could be driving down the street, see a big Mac sign or whatever. And then you think, Oh, big Mac, yummy. Oh, I'm hungry, but you're not really hungry. It could be out of habit. You're used to having, you know, eating at night. So you're still kind of dealing with residual cravings, you know, hunger, you know, you could have eaten something and then half hour later you hear your tummy rumbling, but that's just your migrating motor complex. So hunger can mean a variety of different things. You can get triggered all the time. Right. And also mentally you think, oh my goodness, I'm downsizing. So I'm hungry, but that you're just wired to diet mentality. So you're eating less, you're,

you're associating downsizing with dieting, which it's meant to resemble dieting to bring up all the fields that you can work through. So you're being triggered by the sheer act of downsizing, even though you're eating six times a day, nutrient rich foods, the thought of eating less has you like, stress thinking that you're hungry, right and stressing about your portion sizes. So, you know, hunger can mean a variety of, uh, different things. Um, here's a comment I'm being so hit and miss this round life hit me sideways. And every time I say I'm okay, I'm going to get back on track. I feel myself miserably funny, how easy it is to fall back into the starvation.

Yeah. Nation again. Yeah. I mean, dieting becomes people's habits, right? When you fall back into the starvation. Yeah. Nation again. Yeah. I mean, dieting becomes people's habits, right? Where you fall back into go all day long without eating, not giving your body what it needs. And then the part of you is thinking, okay, that's going to get you ahead. I'm super stressed out. I'm this, I'm that I'm going to lose weight and you might lose a few pounds and then you're just going to get it all back. It's just going to slow you down. You know, this is the messy middle. We can talk about the tweak this week because it lands right in the messy middle. This is where, you know, maybe you're not as diligent in doing the things that you need to do because you're not prioritizing yourself the way that you were in the beginning.

You know, life, I'm not saying that life doesn't get in the way. It does. But it's really easy to fall back into those old habits, to deprioritizeize yourself to be like, oh, I'll do this later and later and later. And you sometimes you have to fight for time for yourself, fight to, you know, make the choices that you need to make. And so, you know, it could be a variety of different things that are causing you to kind of go sideways. I talked about this morning, too. I guess you should just watch the morning live or listen to that because it was a good one. Make sure you're setting yourself up for success, right? That's a big one. Make sure you're setting intentions, end of day reflections, using the app, journaling, popping into the group, watching the videos,

set yourself up for success, check your environment. So what's happening in your life that's causing the stress? Because the reality is you could have a lot going on and maybe you're just doing the best you can. And once you really focus on the fact that you're just doing the best you can. That's going to be way more motivating because all the little things you're doing are going to add up and really make a big difference. Right. And then there is that kind of, you know, that, that feeling uncomfortable in terms of doing the things that you need to do and doing them anyway. And, you know, it doesn't have to be this thing that you're liking and you're loving. It's just this thing that you need to do where, okay, like life is, I'm doing the things, life is making it hard for me.

I'm doing the best that I can do. There's things that I need to do in order to reach my goal. So I'm going to do them begrudgingly, but I'm going to do them, you know, it's tough for a variety of reasons at this point in the program. Yeah. And I think part of it I've been thinking about lately is, um, people coasting at this point, like at the beginning of the program, they're super excited. They're super engaged and it's, it's all new. You're like, I'm going to make sure I'm doing all the things. Six weeks in regular life and regular priorities are starting to sneak their way back in. And you start coasting because you know, you know the routine like, okay, I'm consistent with, I got my water, I'm checking it off on the app, I got all my meals and snacks,

I'm checking it off on the app, I'm doing good. I'm doing good. Life stress, kids stress, like family stress, job stress, all is sneaking in. But you're okay because you're consistently sticking to that routine that you've built over the first few weeks. But that's where you really still need to be digging in. You shouldn't be taking your foot off the gas just because you know what you're doing at this point.

At this point, you should be digging in a little deeper. This is the point where you're on your four-hour journey and you've hit the open highway. And you can see it a little bit. And cause you know, there's no cops around and you can really step on the gas. Not that I advocate speeding, but like you can, this is a part where you've got, like, you don't have those red lights and you don't have those because you've built up these habits, getting into the habit and the routine of hitting all your meals and snacks and hitting your water is no

longer holding you back where it shouldn't be at this point, because you should have built that routine. Now the routine needs to be like, what else can I do? How can I maximize? I've got the basics. What next? I love this. Yeah. Cause you kind of, you're juggling a lot of balls. And in one sense, this is good because you're juggling so many balls and you do it for so long, it feels like second nature. So you don't even really realize all the things that you're doing to be proactive. But that doesn't mean that there isn't more you can do. I mean, that's what a big part of our leveling up conversation. Like if you thought last week was just the same old week, you missed it because there's

so much you can do to level up where you are at, to go in a little bit deeper, to, you know, do the things that you're doing a little bit harder to, you know, whatever that might be. And it might just be like a few, maybe it's like, you know, drinking a little bit more water, you know, because you just been drinking a certain amount and really assessing like, do, do I need less? Do I need more? I'm just, I'm aiming for three and a half every day. Maybe you need four and a half, right? Maybe you started exercising, you know, maybe you've been walking, and now's the time to, you know, add some resistance training to that or get your heart rate up to that, right? So your body is changing and evolving and leveling up as we go. So you also

have to level up your mentality. And you also have to kind of challenge it a little bit as well, right? So yeah, you're right, that autopilot, there's that routine, the consistency is not being super routine and autopilot, right? Consistency. You want to consistently show up as many days as possible and make as many choices as possible. Some days you're going to be a little bit more accomplished than other days or proactive than other days, but it's not routine. You don't want to make it on autopilot and you're just coasting. Like you said, that's such a great point. I saw this comment here. So, so we'll get it. Go ahead. I was just gonna say, and what you were doing at the beginning of the program might have been enough for where your body was at six weeks ago. It might not be enough for where your body is at now that you've been working on it for six weeks. Okay. Here's a comment about portions, but a smaller body means portion size requirement gets smaller too, right? Not necessarily because someone can be smaller, weigh less,

but have a higher metabolism, be more active and, you know, maybe working longer days, you know, like someone who gets up at five o'clock in the morning, as opposed to someone who gets up at nine o'clock in the morning. So what's happening right now is that you got used to consuming a certain amount of portions based on your size, carrying that excess weight and your body's adjusted to that. And that's become the norm for your body. And that doesn't, it's way more than what you actually need. So this is about getting even more in tune to your portions and your body's actual needs. But even where we're at with downsizing, eating six times a day, most people are eating

way more than they actually need. So we're going to get really into fine. And I say that because you're eating six times a day. And you're eating all the super nutrient rich food that you probably weren't really eating before. Again, people can eat a large amount of food, it doesn't mean that they're getting the nutrients that their body needs from the foods that they are eating. It's not the quantity of food, it's the quality of food that you're consuming. So you may find yourself you're getting super into your portions, but then as your metabolism increases, because your body gets healthier, you might actually end up needing more, not to the same extent, the size portions you were eating

before, obviously. But you might have days where your portions are smaller, and your days are larger. And it's not to say that someone smaller than you would need smaller portion wise, it's not really about that. It's metabolism, it's energy levels, it's you know, what their daily routine is like their stress levels, you know, someone's higher stress than you, they would need need more, more good fat, for example, than you would because their brain is revving. So, so I mean, you are it is about having your body downsize and adjust to the amount of food that is coming in or downsize and adjust the amount of food that is coming in, as opposed to what it's been used to consuming.

So that's more what that's about. Yeah. And you still need that. There's still all the other things that come into play, as you said, that are going to have factor in and just being open to that your portions aren't going to be smaller necessarily every day yeah yeah okay what else are people talking about what else hunger is a good topic um you know we were getting some comments of people being hungry at night and they automatically assume that means that they've downsized too much during the day. And some interesting comments I've seen a few times is that even though they felt like they ate just a few bites less, or maybe even ate to satisfaction throughout the day, they're feeling hungrier at night. And you don't want to overeat during the day, just to prevent you being hungry at night, because that's not how the body works. It's

kind of that message that we want to get across to them yeah and people forget the basics it's like we make these tweaks and people forget the basics of what like the signs and signs of detox when your weight's about to drop being extra hungry in the evening right people like i don't know what i'm doing wrong well you're going to notice you're going to be hungry you shouldn't feel like you're starved or deprived because you're eating six times a day, still nutrient rich foods. Um, but even without downsizing, it's normal for people to feel hungry in the evening, right before their weight drops, right? Again, this is where you have to assess your situation. Now, did you purposely under eat? Did you just cut your meals

and snacks rather than actually being in tune with them? Like, how did you feel? Did you leave yourself feeling starved or deprived? Or did you actually leave yourself feeling like you could eat more slightly unsatisfied, right? I mean, at the worst comes to worst, you've eaten too little, but at the same time, eating at night is not the fix for that. You don't, you still don't want to be eating in the evening. And you know, the whole point of downsizing is to feel hungry heading into the evening. But more than that, you are downsizing in order to get the body's attention to get it to release fat for that scale to move. So a sign of that happening is being extra hungry in the evening, when you've eaten all day long, even with downsizing, right. But you also want to combine that to again, waking up in the middle

of the night, three or four o'clock, having your scale go up before it goes down, feeling like you're heading into detox, that type of thing. But a lot of people will be like, oh, I was just so hungry. I needed to eat. And then their scales down the next day. And I'm like, well, yeah, I mean, that makes sense, right? So now the scale, the scale is moving. That's why you're extra hungry.

And you didn't lose weight because you ate too little either. When the scale moves, it's not based on what you had yesterday. It's based on your body, like going into that detox mode. Right. So I know it's a concern. Yeah, definitely. And I think one of the things for that is like, to your point with the detox and the eating hunger, regardless of why you are hungry in the evening, that's your chance to double down. Make sure that you're going through the four steps of mindful eating the next day so that you can feel confident. No, I felt great during the day. I know that I had enough. This could be something else. And regardless of why you're hungry at night or why your scale moved, you should still be doing the same thing. You should still be doing the same thing. You

should still be maximizing and being consistent with doing the things in the program, regardless of whether you're hungry, not hungry. It's really digging in to what we're doing here, getting those nutrient rich meals and foods in your body. Those are the things that are important. So if you are hungry, assess what happened during the day. Maybe you'll realize, oh, I didn't eat any, add any healthy fats to my dinner or my afternoon snack. Maybe that's why I am like, it's always a good idea to dig in and ask yourself those questions, but also remember everything else that you know along the way. Because that's usually what's going on or you're heading into detox.

And I know the biggest takeaway is you have to understand at this point how important it is that you are not eating late at night to facilitate getting deep sleep, which will help with your stress levels, which will help with your hormones. Like, you know, eating, eating before you go to bed is just not beneficial at all. It's not at all what your body is looking for you to do. You know, it's, it's what at the end of the program, it's really cool, because you're going to realize how much you were overeating still, even while downsizing, when you're actually able to pick up and be in tune to your body's needs. I mean, next week is going to be an isn't next week is cool. I want to read this comment here, because this is sort of like, I know I'm jumping ahead, because we're going to talk about the tweak

next week. But I found the first round of downsizing made me angry and I wanted to throw in a towel. But once Gina said that I can have a second portion and downsize that, I became calm. I didn't need the second portion just after hearing that. So this is a good segue into the tweak next week because next week is called feeding the metabolism. It's maximizing for the first few days. So off the heels of downsizing Monday, Tuesday, Wednesday, you are going to go back to eating dissatisfaction, not back, back, back eating just enough so that you're walking away. You're feeling satisfied and not stuff still asking those four questions,

being in tune portions, what they feel like, not about what they look like, still focusing on following that food plan, still eating token amounts. If you're not hungry, like nothing else changes. We go back to that routine that the body's become so familiar with and love. Then for the following four days, Thursday, Friday, Saturday, Sunday, and no, you cannot switch up the order of the days. We're actually going to take the same meals that you've been preparing and eating to satisfaction. And we're going to split them into two portions. So you're going to eat that first portion mindfully, asking the four questions, and then you're going to consume the second portion 20 to 30 minutes later. And your mind will be blown that you are going to take the same portions you were eating. You're going to consume the first one mindfully. And after giving your body time and in knowing

you can have that second portion, you're going going to be you're being amazed how hungry you're not going to be for it now you'll still have to eat a token amount of it and you can take that a step further because this is where we teach you how to get in tune to those satiety hormones that we were talking about and dr alinka talked about of your hunger hormones as you can take those same portions you have been been consuming preparing consuming just like you've been doing now, because if you're downsizing it, just like you'll be doing it for the first three days of the week, like you were doing it last week. And you can separate your proteins from your carbohydrates. So your your proteins and your fats and your rices and your carb vegetables, or your fats can go either way,

doesn't matter. And it's really cool how you'll see how separating that protein and fat, you're really feeling more satisfied on the foods that you're consuming, and how again, you're not hungry for that second portion. It's really interesting, because it's this mindset when you so you take people who are used to not eating all day long, and people who are downsizing and worrying about not eating enough, and then you make them eat even more often, what that does mentally, it's the same kind of thing, right? Once Gina said, I can have that second portion and downsize, I became calm. So it's amazing the feels that have come up because you are following downsizing that is most like a diet. Now, I know you guys are

going to have a ton of questions about this tweak for next week. Worry about that next week. Worry about that next week. Just focus on the downsizing this week because we're going to we're going to actually next week's tweak conversation will be happening the day before we do the splitting up the meals and snacks part. And so just talking about so you kind of felt angry with downsizing, which is very normal. So many people feel ways they get angry about feeding their metabolism because they have to eat more often. It's so inconvenient. Like they get outright angry. They got upset. It really brings up the feels, eh? It's super interesting because like you said, they're not, you're taking the same portions that you were eating to feel satisfied the first few

days of that week. And your people are still complaining that they think it's not enough. And then you go when you split it, and you're eating the same amount of food, but spreading it and people are like, how am I supposed to eat all this food? I'm sick of food. I don't want to eat anything else. And at the beginning of the program, people are like, I don't know, I'm never going to get to the point where I'm not hungry for dinner. It was like, just wait, just wait until we start feeding them metabolism. I hate dinner during next week. It's like, oh, I have to do this again. And it's crazy how it's definitely, there's a mental portion of it that, because you're literally, I think if people packed

their food that they ate the day, like a week ahead and looked at one day's worth of food. Yeah. At week one, week two, we threw out the whole program and seeing how it evolves and seeing how you react to eating the same amount of food when we're doing different things with the tweaks that we have coming up, whether it be downsizing the feeding, the metabolism, or then further on into the program and how you react. It's not necessarily your body reacting to what you're eating. It's your head. It's your mind. It's exactly what it is, right? And that's the whole part of bringing up the fields. That's why it gets real messy. Messy because we're messing with you. And you're you're messing with yourself. And that's why the routine of the food plan is so important to make it routine. Because we are messing with

in other ways that we're causing a lot of stress physically, mentally with what's happening. But it's not too much stress because your body knows it's going to consistently get the food and the nutrients that it needs. So now hopefully, you're kind of starting to understand the rhyme and the reason behind, you know, constantly working that basic food plan in the beginning, whether you're a new member or a returning member kind of resetting with that routine. The more you reset with that routine, each program, the deeper you can go into the tweaks, right? The harder you can work the tweaks because you have that opportunity to reset. And then sort of how one week leads into the next leads into the next because downsizing is really interesting. And that's where it's our weakest tweak because it's like,

but it like physically, and yes, it's helping, it's helping you get in tune to your portions that would have happened naturally or organicallyically because a lot of you were noticing that in the first few weeks of the program where you were just eating to satisfaction you were noticing your portions naturally adjusting so eventually you kept following the food plan your portions would naturally adjust isn't it take you forever and so that's why we're really fast tracking this process with downsizing right right? Just like, let's get into it. It brings up all the fields. You are manually kind of getting in there, adjusting and downsizing your portions. But if you just follow the basic food plan, eventually

you would get more in tune to your portions. And then of course, like next week, we're just going to get into it even more. So sometimes people stress when we introduce the tweak next week, because they're like, well, I don't have time to eat all this. You don't have to be super fancy about it. You don't have to split up all of your meals and snacks, just as many as you possibly can. You don't have to separate your proteins from your fats or from your carbs. But if you do, it's super cool what you can learn from that. The following week, we're going to get into proteins and feeding into your set tied to hormones even more so. So even if you can't separate your proteins from your carbs, you know, as often as you would like with the tweak next week,

you're going to have another opportunity to do that with a different tweak coming down the pipeline. Um, it's so cool. This whole process, honestly, it is. Yeah, it definitely is. And I think with any new week that comes, you know, downsizing shook things up for people and made them uncomfortable. You just want to give it, give it time and try it before you block yourself and, you know, shut your mind down to doing it. Yeah. And so you'll have another opportunity to do the splitting up the meals and snacks part too. That's what we would do. First round, if you're like a returning new member, it's like a practice round. Right. And then if you're a returning member, it's like a refresher memory. Okay, let's go be all in.

You have the advantage round, right? And that's sort of where, like I was saying today, the first time around is like a real physical process because you're trying to follow the food plan. You're noticing the changes, your body reacting to it. Second time around, more mental because you already got the physical part of it down. And now it's like, you're starting to realize

the mental part that factors in. Third time it's like, you're starting to realize the mental part that factors in third time around is like that whole everything working together, that mind body kind of connection, you know, so each time you read, you do another round of the program, this is where it really allows you the opportunity to really level up. So it's kind of like doing that in little mini versions, giving you the opportunity to repeat the tweak again. So even if you only have 20 pounds to lose, and you're going to be able to easily lose that in little mini versions, giving you the opportunity to repeat the tweak again. So even if you only have 20 pounds to lose, and you're going to be able to easily lose that in one group, it still gives the opportunity to bring up those fields again to work through those issues and whatnot, which is just really cool. Let's eat all effing day, right? Yes. I love your attitude. Please come back next Wednesday.

You want to do that on a diet. And then all of a sudden you'll be like, I'm so tired of eating all day long. Yeah. Yes, I would like a revisit to the comments next week or the week after when you've done the four days of downsizing. Do you love eating all day as much as you thought you did when you started dieting?

I know. So it's really cool because you're dealing with kind of, am I getting enough hunger, being hungry, whatever. And the next week you're like, kind of like you, you have to eat and you're just like, you know, and that again, this is all going to help you get really in tune with your body's actual needs

rather than your wants over your needs, like what your body actually needs and get to a place where you can trust when to eat, what to eat and how much to eat. It's super cool. Is that not what we are doing? Yeah. You're going to be doing it even more often. Yeah. You are just as likely next week when we start the tweak Thursday, you're just as likely to find that you are like dying for that second portion as you are if you're like, oh, I don't need it. And that's the super cool thing about next week's tweak is that it really does get you into like my portion. I nailed my portion because I do not need the second or you know I do not I need the second portion or

I nailed my first portion and now I don't need any more like you really like regardless of how you react to your portions it's amazing because it really means you're thinking about it and I think that's the whole you know downsizing and feeding the metabolism, both the tweaks, just the way they get you thinking about what you need versus what you want versus what you've been programmed to think that you need to eat. Um, these are the weeks that I feel like I, in the past got most in tune with those things. Yeah. I love that. And love that you brought up, you can end up being hungrier because it is called feeding the metabolism. So it's making your body work hard. So some people are like finding out, oh my gosh, they're like not hungry at all. And other people are like, I'm really hungry on this tweak. What's going on? Even though I'm eating more often than I have before. And then to your

point, it's really about getting even more in tune to your portions and prioritizing yourself, asking those four questions all the time, prioritizing yourself all the time so that prioritizing yourself and being in tune to your body's needs become second nature. And so we're just building on what you've already done, uh, along the way. So I love that. Um, awesome. As always, I'm already looking forward to our conversation next week. I can't believe we're in week six what the actual it's crazy I know I can't believe it either I'm so excited about next week's tweak this week next week yeah next week's tweak this week I am I am I think it's

the one that I like the most because I feel like the most clarity is needed the one week. And then the next week, the fine tuning of it, it really, I think gets everyone involved in the process who has been kind of posting along the way. So yeah. It's a cool process. All right. Thanks, Kim. Thanks everyone who is joining us either by watching us live and asking your questions and making your comments, or if you are listening on our podcast app for the fact, thank you so much. Hope that you're enjoying

this week. Hope you enjoy the rest of this week's tweak because it's a whole new tweak next week. And then we hope you join us next week for next week's tweak and then a preview for the following week's tweak. Anyway, have an amazing day. See you later. Bye.