The Livy Method Podcast - The Tweak This Week - Winter 2025 - Week 10

Episode Date: March 19, 2025

Join Gina and Program Manager Kim as they break down and dig into the tweak we see in week 10 of The Livy Method.The Tweak This Week? Levelling Up Your Mind-Body ConnectionThis week, we’re setting ourselves up for what lies ahead—because this process is all about making intentional choices. How’s this week’s tweak feeling for you? If you’re noticing hunger or tiredness creeping in at night, stay mindful—the scale might be on the verge of moving! Energy dips? Totally normal. Your body is working hard. Play around with food timing and make sure you’re getting the right carbs at the right time—protein and fat can make all the difference. Keep checking in throughout the day: Hungry? Could I eat? Should I eat? And if you need Back On Track, use it! Thinking ahead to what’s next? Gina and Kim chat about what to do between groups and whether the Spring or Maintenance Program is the best fit for you. Ultimately, the goal is building awareness, knowledge, and trust in your body—so you can live your life without second-guessing what you need. No guilt, no shame, just forward momentum.You can find the full video hosted at:https://www.facebook.com/groups/livymethodwinter2025To learn more about The Livy Method or to sign up for the Spring 2025 Program, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livi and welcome to the Livi 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 relisten to one of our amazing guest experts? Well, this is the place.

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and monetize their podcasts everywhere. Acast.com. It is time to take a minute out to hear from our podcast sponsor today, which is another podcast actually, the new wellness podcast from Audible. It is hosted by Chrissy Teigen. It's called Self-Conscious with Chrissy Teigen, where she's providing a safe space to embrace the twists and turns of personal growth, one conversation at a time. And she has some really great guests that she's having these conversations with,

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You can go to audible.ca slash Chrissy, C-H-R-I-S-S-Y podcast, or wherever you get your podcast from and start listening today. or wherever you get your podcast from and start listening today. Welcome to the tweak this week. Here we are week 10. We are working our revamp. We are leveling up our mind body connection.

We also introduced the concept of back on track. We also want to more so give you a sneak peek into next week's tweak because this is one where people have a lot of feels. I know we say that every week about every week. We have a lot of fields, but this we say that every week about every week. We have a lot of fields, but this one, I want to be super clear about how this is the lead up and set up to next week's tweak,

as with all of the previous week's tweak. So I really want to get into talk about that, but first Kim, let's talk about where people are. What are the issues that they're having with the tweak? We introduced it last week. So this is their second week of the revamp. What are the main issues that people are? What are the issues that they're having with the tweak? We introduced it last week, so this is their second week of the revamp. What are the main issues that people are having? And let's see if we can address those first. I would say the main issues that people are having with the tweak is that sort of hunger, satisfaction, and fine tuning that little bit.

People are some couple people have mentioned that they're feeling hungry at night again. People are some couple people have mentioned that they're feeling hungry at night again. And I think we addressed this last week though, that taking into consideration things like the longer days and when you were actually eating your meals is an important part of it. But it had me thinking that the big piece of that is we had a member also asked the why behind not having the higher protein at dinner and focusing on veggies. And as you mentioned before, you're really working on leveling up and bumping up that fat and protein during the day, which is leading you to feel more satisfied, which means you

should really only need that top of that night and you shouldn't need the larger, the heavy protein. And so it's all about how you're feeling when you're eating those specific foods. So I think most of the issues with that and people feeling hungry later on, people feeling satisfied or not feeling satisfied, those feelings that are coming up are a lot to do with really digging into that. What are you eating? Are you making the changes you need to make throughout the day? And are the choices you're making affecting how you're feeling at night?

Yeah, people drop the ball on continuing to make the food choices as nutrient rich as they were maybe a few weeks, months ago. People are just going by what they're used to eating, not actually digging into those four mindful eating questions, which is why you get some people who are feeling overly full, and get some people who are feeling overly full, and then some people who are feeling hungry,

because they're just straight up just dropping the ball on that. In terms of the hunger in the evening, to your point, yes, the days are getting longer. So people maybe are more active. So maybe they are going out and doing more walks, or you're just a little bit more active. You are up maybe a little bit longer.

Also, when people are tired, they tend to crave more carbs and sugar because of the time change last week. So there was a lot going on last week. The time change, the change in seasons, where your body's pulling you to that winter hibernation mode, starting to give you more energy.

This is why it's really important to make sure you're eating all your meals and snacks, token amounts, even when you're not hungry, making them nutrient rich, not just focusing on that protein and fat, but making sure they're as nutrient rich as possible. Asking those four mindful eating questions, making sure you're eating just enough,

so you're walking away feeling satisfied. Make sure you are continuing to drink your water. Make sure you are continuing to manage your stress and get sleep and all that. Take that into account. This is really where we're going with the tweak next week. Your body's needs change day to day some days, you are going to have days where you feel like you're really hungry. And some days

you're going to have days where you're like not hungry at all. And that's where next week tweak we can get even more in tune with that. Bottom line though, if you are doing all of those things, you're like, but Gina, I'm doing all the things you just said. Again, one of the signs that your weight is about to drop is being extra hungry in the evening. And so that's a sign, right?

That your weight's about to drop the next day, also along with feeling bloated, having your weight be up, waking up at that three, four o'clock. And I think whenever we change tweaks, people forget about the basics and that's what weight loss looks like and feels like. And that's not going to change even though the tweaks are changing slightly. Yeah. We had another member that was an interesting question, noticing that since they've done the swap, they're feeling incredibly tired late in the afternoon. And I think that also goes along with it too, is that's one thing to think about

is if you're feeling tired, that is a sign that you are going into detox, that feeling of tired. But also the changes that you're making in that feeling of satisfaction, the difference between feeling full and feeling satisfied from the protein and fat, this is where those mindfulness questions come into play too. Are you maybe now that you've focused on protein

at your lunch, are you actually overeating your lunch because you're focusing on the protein and you've got certain portions? Like maybe you eat a chicken breast every day for dinner, you were before, and that worked when it was at night, but during the day you might not need as much and you might be kind of overeating that protein too. So a few things to over eating that protein too.

So a few things to think about that way too. Yeah, yeah. And that's where people are like, oh, I'm feeling so full and weighed down. You're not asking the four mindful eating questions. That's what's happening. And that just like some slight bump up in protein and fat makes a big difference.

Also what you are eating to your point, we're gonna get into talking about that next week, that it is normal for your body to have a dip in energy around that three or four o'clock time. Also don't forget, you are becoming even more in tune to your body's needs. So you're gonna pick up on those things. When you have great energy, you're gonna feel like a rock star. And when you're tired, your body's gonna let you know when your body's fighting a cold or flu or virus, you're gonna feel it.

And so it is normal to take a dip in energy. That's why people take siestas all over the world. That's why everything in Europe shuts down around three o'clock, because people, that's when their bodies take a dip in energy. Now, most of us don't have that luxury to take a nap or, you know, take a time out and we have to keep working. So normally what would you do?

You would go to caffeine, you would go to sugar, you would look for those pick me ups. So in being in tune to your body, you're gonna notice these things. And so that doesn't mean that you're not eating enough or eating too much necessarily, it could just be that you are noticing your body's like, hey, it's time to take a break here, right?

And maybe that's where you're like, just take a minute, close your eyes, reset, drink some water, have some tea or a reminder, hey, is it time to eat my snack? So that's also where we're down from two snacks into one. Remember that the order of foods is really important, but the timing can change. It can change now, always could. So if you're having your lunch at a certain time and now your snack at a certain time, try having if you can your lunch a little bit later or your lunch earlier or your snack later or your snack earlier or now that the days are longer, try having your dinner a little later, right? So people, the body loves routine. It loves the order of foods, which is key,

but the timing maybe needs to change a little bit. Well, think about that, we went through that time change last week, but people are still five o'clock's five o'clock. That's when they're used to eating their dinner. When maybe you might need to adjust that too, right? So that's gonna affect things as well. Yeah, for sure. That afternoon snack thing too, to your point, going down from the two to the one,

is that's something to play around with in your schedule too, especially for those super A type people that have been kind of hardcore with their schedule of their meals and snacks. You might be forcing yourself to eat your snack at a certain time because that's what you've done up till now, but there are adjustments that need to be made. I think the last little touch on this week's tweak

before we talk about Back on Track, which we introduced this week, I think the last little bit is just some expectations around the scale. I think there's just like of note and of interest that people were really expecting to see the scale drop with the cutting back of the carbohydrates this week and the focus on protein and fat. So we have people that think like, oh, I stopped eating oatmeal. I'm not having bread with my breakfast and lunch, these things. And they really thought that was going to reflect on the scale changing. And I think it was actually sort of a good awakening for people to see, like, carbs are

not the enemy. That's not what's stopping you from losing weight. But that's not the reason, and that's not the reason we are trying to sort of focus on the protein and not have as many of those grains and carbs this week. It's not because it's going to fast track you to weight loss. It's for a completely different purpose. Yeah. It's really to get into tune to how protein and fat hit differently. This is not low, low carb. It's right carbs at the right time. You're still having fruits. You're still having vegetables. It's really just when it comes to that, that breakfast, we know that people fall back into what they like what they love next

thing you know, they're having their avocado toast, you know, they're and not really doubling down and focusing on that that protein for breakfast, you can still have eggs and add some berries to it, right? Like you can still add your your carbs there. It's not taking it's not taking away. It's like breads and pastas really don't do a whole lot for you. So we want to really feed into your metabolism.

The fact at this point, your body's giving you that energy. I love Steve Cotan yesterday was talking about the analogy of the fire. If you are trying to build a fire and just putting wet soggy logs and stuff on there, it's just gonna smoke and peter out. But if you keep feeding that fire with the dry logs

and what it needs, it just burns and burns and burns. And so that's what we're doing, trying to give your body the most nutrient rich, efficient energy possible. And those heavier carbs like your breads and your pastas, which some people start to add back in and just really process foods at the end of the day, some are better than others.

And adding carbs in is not gonna cause you to gain weight, but decreasing the end of the day, some are better than others. And adding carbs in is not going to cause you to gain weight, but decreasing the amount of insulin that your body needs to utilize when processing those foods and minimize them can help when you're losing weight. But it's less about the carbs and more about how we want you to understand how protein and fat makes you feel. And then next week, we're going to put it all together. I know we got to talk back on track. But I just want to talk about Leslie. And this is a perfect example. So I

fucking love the living method. And Leslie, you'll just really come to appreciate the living method. She says at this point in the program, I don't feel hungry when it's time for a meal or snack, but eat them because that's what is required. Absolutely. And you want to keep doing that because there's a rhyme and a reason to that. So don't mess around with that. My concern is when it's up to me to determine if I'm hungry, I won't eat.

So we have parameters for that, right? You're not being left to do, listen to my live this morning, I talk about this. With this week next week, and we're gonna get into talking about it more, it's not up to you doing your own thing, right? So you're gonna eat because in there, you are gonna check in at breakfast, snack, lunch,

snack, snack and dinner. So you're gonna check in at every meal and snack time and you're gonna assess the situation. And you're gonna say, am I hungry and need to eat? Or is it that, I don't know, I could eat, but you're gonna have a token amount or I should eat. And this is where should eat is gonna protect you from that. Cause let or I should eat and this is where should eat is going

to protect you from that because let's face it if this is you you probably go long periods of time without eating that's probably one of the reasons why you have weight to lose in the first place or should I eat and so this is a should I eat situation if I don't eat this then I'm going to go longer than three and a half four and a half we give you a little bit more runway on that five five hours without eating, right? So then that's where you should eat and you're gonna have a token amount. How do I do this properly?

Asking because my history was eating once a day, which didn't serve me. Yeah, exactly. So this is where next week's tweak. So this is why the biggest, when we get into talking about this in a second, if you read over the guidelines for week 10 and you're worried that left on your own,

you're not gonna eat left on your own, you're gonna eat donuts, you're missing the whole tweak that you're not yet. You are looking for loopholes. You are looking for reasons not to follow because that doesn't give you that. This is all of the structure of the whole program is in next week's tweak.

The only thing essentially that changes at all is you no longer have to force yourself to eat when you are not hungry, unless you're gonna go longer than that timeframe without eating. That's essentially the only change. And people are like, oh, I'm just, you're setting me up for failure.

I'm gonna eat donuts. Donuts are not unplanned. They're not on the grocery list. Oh, I'm just gonna eat breads and pastas. Like, no, not if you're looking to lose weight. Oh, I'm just gonna eat breads and pastas. Like, no, not if you're looking to lose weight. Oh, I'm just gonna get off track. Why? Because you're choosing to, right?

But I don't wanna go there yet, but just wait till next week's tweak. We'll talk about that in a second. We do wanna talk about back on track. So what are people's issues with back on track? Thank you for that question. Excited to talk about that, but let's talk about back on track first.

Yeah, me too, me too. So back on track is a big, the big piece of it is when to use it and how long to use it for. I feel like I'm super excited to see because I've been obviously watching the comments in the group for a number of programs now. And this week as I've gone through the questions sort of on the back on track and in the guidelines post, I'm really excited to see there aren't a lot of questions about it because I think the information is just there for people. There were a few, however, one of the things is, you know, we had you talked about it the other day with the what's wrong with going back on track permanently.

Can I use this? That one leads into to the people that I know that's your favorite topic, that leads into people too is between programs. When this program ends is back on track what I wanna do between programs because we know that people are getting to the stage now where people are always looking a few weeks ahead, what's coming next and not necessarily being in the moment. I think the big other question is, what do I do after I've gone back on track?

So I've done back on track for a few days. Do I have, I missed those days completely in the program? Do I, you know, go back to where I was before my vacation? Do I kind of follow along with where the rest of the group is? And I think most of the questions that we have are now specific to those scenarios. Like there's a big difference between

if you just went off the rails for three days because you're on a weekend getaway and you feel like crap because you were drinking and ate some things that you haven't been eating for a while for a few days, versus I completely was not following the program for two weeks. And I think really the big main point is

don't get too caught up and back in the track while you're following the program for two weeks. And I think really the big main point is don't get too caught up and back in the track while you're following the program because the program is here. What you want to think about is this is actually a resource for not just after the program ends and you end up going off the rails for say Easter weekend or something. I mean, that's a different scenario because we'll be starting the program again. But in the summer when you go away on vacation, it's different. This really this tweak is and back on track as a resource is something that is a maintenance thing too where long term when you are personalizing your plan you are living your best life you know following your body the way it feels when you're eating and then you start to get off track. It's more of a thing like, yes, we're gonna use it in the moment now, but don't get too caught up in the details of using it because the program is here and if you're following along,

even if you just keep following along with the program, you're gonna go back to feeling amazing after a few days of really digging in and being consistent. Yeah, let me simplify it. Back on track is not for, I went away for the weekend and I had some pasta and ate some chips. It's really best to just keep moving forward. Nothing you can do on a weekend that can't be undone by getting it right back on Monday. Back on track is I went away for the week I did not follow at all. I did not, didn't give a fuck. I ate all the things. I drank all the things. I'm coming back.

I feel like garbage and I need a reset. I need to help my body get back to feeling my best. So that's a massive difference. And technically you shouldn't really need back on track while you were following the program. It's there for you if you need it, but it really shouldn't really need back on track while you were following the program. It's there for you if you need it, but it really shouldn't, and people are like, well, how do I know?

You will know. And again, it's not for just, I ate a few things on the weekend. It is like, I really done a number on myself in which you follow back on track for as many days as you need, and then you pick up where you left off in the program. That's because you were unable to follow at all. It is always, always, always better to just keep moving forward and

utilize whatever tweak we are on. That's always the most proactive way. I think people think, oh, back on track is going to get me ahead. It will help you get caught up. If you do go away and you do a number on yourself, go away for vacation, you come back. It's the quickest way is to help your body reset and then get back to doing what you're doing. Other than that, it is always best just to keep moving forward. So that I think that's the most important thing with back on track is that you really have to go off the rails to need it in the first place. And then while you're trying to lose weight, you really want to, you really want to minimize it. Even when you do the maintenance program, you want to minimize it. Back on track is

really just a technique for once you've lost your weight, maintained your weight, and you're really just living your life. That's really what it's there for. Again, what we're learning in weight loss is to help us in maintenance. What we learn in maintenance is to help us when it comes to just living our lives. In terms of what to do in between groups, always do what we say. Like that's always, I'm always like people are looking for loopholes. What I tell you is the best thing for you to do.

And like, for example, we're gonna introduce the tweak next week, which is personalized in the plan. That is the best thing to do in between groups, hands down. And then you reset with the next week, which is personalized in the plan. That is the best thing to do in between groups, hands down. And then you reset with the next program, follow it exactly as designed. Don't fuck around with it. Don't do your own thing. That never works.

Now, I did learn during the pandemic that sometimes people just didn't have the capacity in between groups to be worried about checking in on their own and they just wanted that routine. That's okay too. Not at all as effective or beneficial as personalizing the plan in between groups. I would love to see you try to personalize the plan in between groups. There's so much value in that, which we'll talk about in next week's tweak, of course. So people are really talk about in next week's tweak, of course. So people are really resistant about this tweak because they think, I'm just going to

fuck it up because I'm left on my own. And again, if that's the way you're viewing this tweak, you're missing it. That's the way you want to see it. That's not how it is, right? So that's really important. I want to, before we get on to, so back on track, really reserved for when you need it. Pick up from where you left off, try to minimize your use of it. It's really something we're introducing to you so that, you know, if something does happen, someone in your family passes away, you can't follow. You go on vacation and you can't follow. You lose your job and you just, you know, you're coping by eating and drinking. Use it to get back on track for extreme reasons, right? I had this question here before we do get into next week's tweak. I have six pounds to lose to reach my goal weight.

Should I join the spring program or maintenance? This is really important. Really important. The maintenance program are for people who are done losing, you cannot do the maintenance program expecting the scale to move. Now, you might have reached your goal weight and then do the maintenance program and lose a few more pounds. You do not want to go and do the maintenance program with the expectation of losing weight because the whole point of the maintenance program

is to solidify the weight that you have lost and to solidify your maintenance mindset. You cannot of the maintenance program is to solidify the weight that you have lost and to solidify your maintenance mindset. You cannot do the maintenance program with a weight loss mindset. It doesn't facilitate that. The members in the maintenance group don't wanna talk about that. The maintenance group is a fresh cut.

I've lost my weight. I am ready to focus on maintenance. And so you wanna do the maintenance program when you are done. Now, you could sign up for our spring group and a couple weeks in lose those six pounds. It is still beneficial for you to follow through on the rest of the program.

People who spend more time in the weight loss program have an easier time in maintenance. But just the mindset is not going to work. You cannot do you cannot absorb and learn what you need to learn. It's all geared towards the pillars of maintenance. The tweaks are the same. Yes, but the intention is different and the things you want to focus on. And it's really important that you go through that maintenance program proper. Now we do have people who've purchased the maintenance group who are in there listening to conversations

while they are losing. That is okay. If you wanna go in there and see what's going on, listen to the conversations, that's one thing, but don't try to do the maintenance program while you are still looking to lose weight. I highly advise against it. It's just still looking to lose weight. I highly advise against it. It's just not where to do that. You want to lose weight, do the weight loss program

and then follow through and finish on that. And then you can also join the maintenance group, listen to the conversations at the same time. So I want to be very clear on that because it never works when people are like, oh, I only have a few pounds. You could do a whole group and only lose six pounds. You know how hard it is for some people to lose six pounds when when they're focused on losing and what you don't want to do is get in this wishy washy losing maintaining no man's zone. You do don't want to do that. I love this is a great question. But yeah, like just it's so beneficial. Sign up for the

weight loss program and don't get into the, I only have six pounds. So I'm gonna use back on track. I'm gonna fiddle and fart around and I can get on track. Just get in there. I'm gonna fucking lose this six pounds sooner rather than later, get it done and then finish with that program. And that's gonna set you up beautifully

for your maintenance program. Yeah. Also congratulations on being so close. But you're so close. You don't wanna, you wanna just, you wanna solidify. You wanna get in there and lose that weight. Yes. Let's take a minute out to hear

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Acast powers the world's best podcasts. Here's a show that we recommend. Hey you, yes you, who love podcasts, let me tell you about Podcast Thon. It's a unique, non-profit initiative bringing together over 1,500 podcasters to raise awareness for amazing charitable organizations. The podcast hosts you love will introduce you to causes they're passionate about. So join us between March 15th and March 21st. Podcast on dot org. Acast helps creators launch, grow, and monetize their podcasts everywhere. Acast.com. Yeah. Yes. Here's Lonnie. I've had maintenance on the back burner now for three groups. Yeah.

So the way that we structured it, because we didn't originally think we needed a maintenance program and then we started with a maintenance group, it's pay one price right now, pay one price, get in for $75. And we're going to absolutely change that model moving forward. And so now we have one maintenance group where we run the program in it. So right now it's pay one price for the whole, like you can do the maintenance program as many times as you need. Now, when we change our business model, everyone who's in there will grandfather that in for them, which is why you have people who have a maintenance membership, but have never used it because they're smart and they got in on this $75. That is changing heads up.

That is changing. I don't want to talk about maintenance. I want to talk about this next tweet. So personalizing the plan, Kim, go. I'm so excited. I know every week I say, this is my favorite week. This is my favorite tweet, but this one really is my absolute favorite. I was thinking about it when you were speaking to that member about not feeling hungry.

And something to keep in mind is right now to kind of like that concern a little bit is right now you're not feeling hungry. If you're not feeling hungry for your snacks or your meals, when you eat them, you're just having those token bites. It can be because you are regularly eating those meals and snacks still that you are not. When we go to personalizing the plan and you were checking in with yourself, I was that person who the reason I gained,

sounds crazy to people, but one of the reasons why I gained and was hard to lose weight, excuse me, in the past, it was because I didn't eat. I would go very long periods and I know that is my go back on. One thing that I am most proud of myself in this journey is that I now do automatically check in with myself. I'm like, Whoa, I think that I need to make sure that I'm eating something and it seems like it seems odd because you think, well, you think I'd know when I was hungry, but those of us that are used to pushing that feeling aside for 50 years or

however long we've been pushing aside those feelings of hunger, do not expect yourself to have it come naturally. Checking in with yourself and being in tune and asking those questions, all the mindfulness work that you've done for the past 10 weeks is really the key to the, it's not about doing whatever you want, it's about taking what you learned by following the food plan, by following the tweaks from week to week and marrying it with all of the mindfulness work that you've done for the past 10 weeks and putting those things. It's like a two for one tweak. You get the mindfulness tweak and the personalizing the plan to get ones. It's really putting everything

into practice that you've learned over the last 11 weeks. Yeah. And this is big picture. We're thinking about when you've lost your weight, when you've been able to maintain your weight and you are just ready to live your life. When I talk about wake up, look good, feel good, this is about just instinctually checking in on yourself. How am I feeling? Am I hungry? What am I hungry for? You don't have to ask the four questions anymore because you'll just know that second when you've had enough, right? And so everything is always big picture. Everything in weight loss is big picture to get you to maintenance. Everything in maintenance is big picture to get you to that wake up, look good, just live your life the liby way. We're making

the changes that you've made, right? And that's, that's what this is all about. That's what back on track is. And that's what personalizing this plan is. Personally, the plan is like, okay, let's help to get into and some people are very resistant. They're like, why can't I just follow the basic food plan? Because that's not, you can, but it's not teaching you. It's not helping you acquire the skills and the knowledge and the awareness of, of to get you to a place where you get to live your life, right? And we talk about how we know the secret to maintaining your weight is what you learn while you are losing your weight.

And you have got to learn how to be in tune to your body's needs, right? So you don't have to count and weigh and measure. You can trust when to eat, what to to eat and how much to eat, right? So these might slight changes that we're doing with the food plan and recognizing our hunger and what real hunger is about That's teaching us when to eat. Are we actually hungry? So next week am I hungry or is it that I I'm not sure I could eat or is it like no I'm not hungry, but I should eat.

Like that's teaching you when to eat. And then what to eat is what we're learning. How do I feel after I have fruit on its own? How do I feel after I have fruit and a protein? How do I feel when I have protein versus, you know, whatever it is, a steak and potatoes versus a salad? What do I need? Do I need steak or do I need a salad?

And then also what to eat, how much to eat comes in with those, these portions adjustments. How do you know when you're satisfied? How do you know when you're hungry? How do you know when you've had enough, right? So this is everything that you've been learning through downsizing, through feeding the metabolism

and asking those four questions. And so all of this is filtering into you getting to a place that you can trust when to eat, what to eat, how much to eat. That's how you're able to not just rewire, reprogram your body physically and mentally and get to a place where you can easily maintain and sustain your weight because it's just second nature. It's just who you are. And so personalizing the plan is a big part of that.

So it helps you get more tailored. So next week's tweak, personalizing the plan, it helps you get even more in tune to your body's needs, helps you to pick up and understand fluctuations in your hunger level, and it helps you really tailor each day to how you are feeling. Now you might follow along and might need breakfast, might need snack, might need lunch,

might need first snack, might need second snack, might need dinner, and then the next day looks completely different. And so that is no longer forcing your body to eat when you are no longer hungry, and what you're learning by even more in tune is going to be super helpful. And then ideally you're going to do that in the break. And if this is freaking you out, good. What is freaking you out about it? Is it the lack of structure?

You don't trust yourself? Like, what is it? The good thing is two weeks isn't long enough to fuck things up. Two weeks isn't even long enough to gain any weight. So this is a real test. How are you gonna be on your own? Right?

And so, and then you're gonna personalize the plan. Then you're gonna go back into the next program and then you're gonna personalize the plan, then you're gonna go back into the next program, and then you're gonna restart that structure again. And then you're gonna restart that whole process, bringing forward what you've learned, bringing forward the changes that you've made and building on top of that. So although personalize the plan freaks people out, I think it's just such a massive learning opportunity, right? Massive learning opportunity.

It absolutely is. Yeah. And I think that some of the things that freak people out is, it's really that piece about what your body needs, like to your point about the donut. Like if I ask my body what it wants, it's gonna say a donut. Well, your body's not gonna say that. Your brain is gonna say, I want that donut

because it's associating it with some sort of a reward or something that has associated you with that donut. It's not because your body needs the donut. It's the same thing with going those long periods of time without eating. Some of us have been doing that because we think it's actually going to get us further ahead in the weight loss game. But really, do you want to not eat or do you just are you not eating because you choose to do that because you think it's going to get you further ahead? Or are you not doing it because you really honestly, your body does not need anything in the moment? I love this comment by Leslie, not convinced I'm in tune with my body yet. Yeah, probably not.

We spent years and years and years being disconnected. So we're only bringing awareness now reconnecting with it, being in tune. And so that's what personalized in the plan allows you to do but within the structure and the guy and the guide like you. This is why if you have breakfast, you're still going to go higher protein, right? You check in at morning snack, you're still going you know, your protein and fat, you're going to have fruit, you're going to add protein and fat, you're still choosing from the list of snacks that we've introduced, right? At lunch, you're still having those components, protein, vegetables, leafy greens, healthy fats. If you need them, that's where your heavier carbs go. Whether you need more protein or more vegetables, that'll be up to you depending on how you feel, right? You can check in at your first afternoon snack, your second afternoon snack, and then your dinner. And so nothing is changing.

The kinds of foods that you're eating, not changing. You're still focused on your water, still focused on maximizing. So it's not like if you eat, oh, I eat a donut and that's because I didn't trust myself. Well, that's on you. And you made that choice because donuts are not on the program. Like that's that's not what we're doing here. That's not what we're doing here. So that's where that you can choose to not eat if you're not hungry.

Right. And then if you do get hungry, you have your next meal or snack coming down the pipeline, but also you're not gonna go longer than that, you know, period of time without eating, because it'll be your next meal or snack. So, it allows you to kind of test that. What you are doing is testing. And if you just feel like, oh my God, this is stressing me out and whatever,

what does that tell you? That's the work for you. That's the work for you. That mental piece, that's that work for you, really getting more in tune. And this is why we know 98% of people who do our maintenance program feel confident in being able to sustain and maintain their weight. Right? And we know that people who spend more time in the weight loss program working on these things have an easier time in the maintenance program. And we know that people who are successful at maintaining their weight for over two or more years are the people who understand the things they need to do to

support their new lifestyle and the changes that they've made. They understand they cannot go back into their old ways. They cannot go back to going all day long without eating again, right? So this is a great opportunity to test that, great opportunity. Lastly, before we go, I do wanna say, I do wanna say, I haven't been as committed to the entire program,

but please that I have non-scale victories and feeling so much better. I love this. Sometimes you can be more committed than others. I find being gentle with myself has been needed, but I have lost seven pounds and getting more committed to my program. I love that. It's a process. I look forward to your daily live events and all the experts. I plan to do better in the next program. And that is what this is really the last couple of weeks with this trick. It's gonna pull, it's gonna open up the holes.

It's gonna cause the thoughts and the feels. You're gonna be able to see it for what it is and be like, okay, this is like the end game here. Where am I at in this end game? Right, like am I fucking freaking out about this? Am I eating the donuts because I have that little bit of wiggle room? Like what am I doing here?

How am I navigating? How am I feeling? That's going to give you massive insight into what you need to work on next program. But here's what I can tell you, Deb. And what I love is you already know the food plan. You know what's coming. And so you got that part. And so that will be more second nature, which will be allowing you to pull all the other things together to really build on that. Right. Which I think is really super cool, which is the whole point. Kim and I were only going to pop on here really quickly. Will I ever be able to return to eating heavier carbs?

So this is really, I got to answer this. You are, car, heavier carbs, breads and pastas were, are not the reason why you're storing excess fat. You, if you add breads and pastas in, and this is really important because we have that whole breads and pastas point, they don't cause you to gain weight. So of course you're going to be able to add them in. This is not how you're going to eat. This is why it's really important that you've got to follow through. If you really want a fighting chance of being able to sustain and maintain your weight, you've got to do the program until you

reach your goal, and then you've got to do the maintenance program. I'm not trying to just sell that. It's important. We'll tell you everything you need for free. You don't have to sign up for the maintenance program, but I would, because it's about understanding your body. I eat bread when I want. I eat pasta when I want. Eating bread and pasta and those carbs don't cause you to gain weight, but it really helps you lose weight when you take them out because those require a lot of insulin, more insulin than other foods when your body is breaking them down and deciding when to store that glycogen. And so this is not a low carb program.

It's that if you're not losing weight fast enough, you're going to bitch at me because the scale's not moving. Meanwhile, you're eating breads and pastas, which I know slow the process. So this is why you want to lose weight sooner rather than later. A lot of people have a hard time losing weight because their insulin levels are just jacked up and they have insulin resistance along with being stressed out and their cortisol levels and it fucks up their hormones. So what can you do about that?

Minimize those heavier carbs that require that more insulin. And so carbs are not your problem. It's just while you're trying to lose weight, minimizing your heavier carb intake, absolutely super helpful. Adding them in does not cause you to gain weight. That's really, really, really, really like really, really important that that's your takeaway, right? That's your takeaway. Yeah.

I love that question, by the way. I always hurt in heart though, that people feel like, like that's not why you have weight to lose. Your bread and your pasta is not why you have weight to lose. That's not why you have weight to lose. That's not why you gain weight. I guarantee you that that's not why you, people in Europe eat bread and pasta all the time. They eat bread and pasta at 10 o'clock at night.

They live a completely different life. Their stress levels are different. They're more active. They, you know what I mean? It's just a different lifestyle and that's not it. That's what I think. That's the point. When I think about, I've been thinking about this lately,

just as far as like lifestyle to your point. You were talking about it the other day, even when you were talking about, you know, people and you're walking everywhere versus jumping in the car and going places and stuff. And that lifestyle is a huge piece of it. And the pasta and the breads, the way that North Americans eat pasta

and bread is different and it's eating them not because you even necessarily want them or because they are delicious it's convenience food almost for a lot of families like it's a cheap and convenient thing to throw a bunch of noodles in a pot with some water pour some sauce on it and serve it to your family and you know for some people that pour some sauce on it and serve it to your family. And you know, for some people, that's the reason why they're eating it. Not everyone, but for some people, that's the reason why we're eating it. We have gotten away from like, I always, in the past, I always thought like, I'm not going to order pasta at a restaurant. That's something I can

make myself. But honestly, I cannot make it like some of the Italian restaurants can make it. And now I have an appreciation for if I do go out and there is something that looks good, like really enjoying that good quality, like well-made, perfect portion of pasta from a nice restaurant, which is completely different than me eating pasta every day because it's an easier thing for me to make for dinner. And that's a piece that kind of comes into it too, when we're looking at introducing breads and pastas is, why are you having them? Is it because that's the easiest thing

for you to fall back on? And I think that's the biggest piece. The biggest takeaway for me from this program is, the things that I was falling back on because they were easy are not the things that are serving me and my health and my wellness and me feeling good about myself. So making some of the choices that I need to make because it's what my body needs versus what is easy and convenient.

Well, I mean, what's easy and convenient? Home, make a pot of rice, right? Throw it in the fridge, heat it up the next day. Like that actually makes it even easier to digest and then throw some pasta sauce on it. Also, yeah, man, any kind of pasta with some truffles on it. I just say, I'm like, I'm not paying that money for a bunch of pasta. Thank you very much. No, I'm gonna get a steak or something else that's more bang for my buck, but man, a good pasta.

I'm just like, I'm all about that. But it doesn't have to be, like someone said, the five pound bowl of pasta you can have now with your family. Why don't you have some pasta with some protein with some leafy greens and maybe some vegetables on it, right? Like this is these are the slight variations that you know, we're learning to adjust to at the end of the day. And also, it's not you going all day long without eating

and then coming home and wolfing down a five pound bowl of pasta and overeating it because you starved and deprived yourself all day, right? So this is, you cannot go back into the old way you ate before because that's how you got here. Whether you like it or not, that's just how it is. Keep doing the same thing, you're gonna get the same results.

So you've got to make some foundational changes. That doesn't mean like there are people all along who've been eating bread and pasta, pizza night, pasta, avocado toast in the morning, like whatever. As long as you're happy with what's going on the scale, have at or good for you. But if you are also doing that and ragging on yourself about why am I not losing more weight,

that's the problem for me. I've had lots of clients who like,, listen, I'm still going to have pizza night, still going to have pasta. And Gina lay off. I'm like, okay, if you're cool with what's going on, I'm cool with what's going on. But don't continue to add those in knowing it's beneficial to minimize them and then rag on what's going on the scale. That's my problem. So yeah, it always kind of like hurts my heart when people are like, oh, well, can I never eat pasta again? I'm like, are you paying attention? This whole program,

and I don't mean anything personally, I mean in general, because we get that a lot, is like the whole point of the program is for you to lose your weight in a way where you're calm around food, where you can choose to have the pasta but not berate yourself for like two days afterwards

or starve yourself afterwards, where you don't have to gorge on the whole thing, where you can actually just enjoy it. Like how many of you were eating that bread and that pasta and actually enjoying it before? Or were you eating it with guilt and shame the whole time? And then punishing yourself afterwards, right? enjoying it before? Or were you eating it with guilt and shame the whole time and then and then you punishing yourself afterwards, right? Like that to me, the bigger picture

is I'm looking forward to going back and eating those foods with no guilt, being able to enjoy them, being in tune to my body's needs without stressing and then punishing myself afterwards. That's bigger picture. So of course you're going to be able to go back, but in a whole new way, right? And so that's why I do love this question too, because a lot of people are really concerned because you want to know why the diet industry out there tells you, we are way over time on this whole conversation, Kim, and Kim's not feeling so hot, but I remember one time I went on a panel, there was some new talk app and

someone asked me I went on a panel of weight loss experts. And then someone's question was, you know, whenever I go off keto, I always gain weight back and the expert was like, duh, okay, of course, you can't go off keto, you have to keep doing it. I'm like, well, what kind of fucking diet is that? And the person was like, What do you mean? I'm like, what you got to stay on a diet for the rest of your life? What kind of diet is that?

And she's like, what do you mean? Like, you have to keep doing whatever diet that helped you lose the weight. And I was like, what, that's fucked up. Like, why don't you teach people how to eat in a way that they're gonna be able to maintain and sustain your weight. So the diet industry is telling us,

you stop keto, you're gonna gain the weight back. You have to do it forever, right? You stop low carb. You're gonna get it all back. You stop low fat. You're gonna get it all back You stop taking your GLP ones. You're gonna get it all back Yeah If you don't fucking learn the things that you need to learn in order to be able to maintain and sustain your weight you will But that's what we're doing differently I got keto is jail, right, Kathy? If you can't tell, I'm super passionate.

I just love where we are at in the program. I have mad respect for everybody listening and watching because you've made it this far. These are the conversations we gotta get into. It's not the surface stuff anymore. It's like the just, what are we gonna do to get her done? And not just lose, set ourselves up for success and maintenance, set herself up for success and maintenance,

set ourselves up for success. Big picture, end of our picture to live our lives and enjoy all the yummy bites of bits that come with it. We gotta go, I gotta shut her down. Thanks everyone, Kim is dying, she's not feeling well. I told her to take the rest of the day off and she's like, TikTok, Gina, how can I take the day off if I'm still here with you?

This was amazing, I really enjoyed this conversation, So I'm glad I'm here for it. Don't be afraid of next week's Teek, as if we say that out loud. It's amazing anyone signs up for our program. Don't be afraid of it. It's super cool. That's our takeaway from this week. Don't be afraid. Don't be terrified of us. All right, everyone. Have a fantastic rest of your day. I'll see you tomorrow. Bye. Thanks, Kim. Feel better.

Enjoy your day off. The rest of the day, the few hours. Thanks, Tina. ACAST powers the world's best podcasts. Here's a show that we recommend. Hey you, yes you, who love podcasts. Let me tell you about Podcast Thon. It's a unique nonprofit initiative bringing together over 1500 podcasters to raise awareness for amazing charitable organizations.

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