The Livy Method Podcast - The Tweak This Week - Winter 2025 - Week 4

Episode Date: February 5, 2025

Join Gina and Program Manager Kim as they break down and dig into the tweak we see in week 4 of The Livy Method.This week: the mindset and mechanics of Downsizing—why it feels so uncomfortable and how to work through it. From rewiring our brains around food waste and hunger to understanding the difference between being satisfied and being full, Gina and Kim are breaking down the mental and physical shifts happening in your body. Worried your body will hold onto fat if you feel hungry? Gina gets fired up taking this one on! Plus, the science behind The Livy Method and why Downsizing works, even if your body is throwing a bit of a temper tantrum.You can find the full video hosted at:https://www.facebook.com/groups/livymethodwinter2025To learn more about the Livy Method, 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.

This podcast is hosted on a cast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple, and Amazon music. Welcome to this week. This week, the Libby method is so super easy to follow because all you have to do is read all those guidelines week to week to week, a lot of supplemental information, but the guidelines that we roll out each week tell you exactly what you need to do. So we're laying it all out for you.

But even though we are laying it all out for you, that doesn't necessarily mean it's all that easy to do. So this week we are talking downsizing and then every Wednesday moving forward, Kim and I, the manager of our weight loss program, we're gonna discuss more in depth the rhyme and reason behind the changes we our weight loss program, we're going to discuss more in depth the rhyme and reason behind the changes we are asking you to make, aka the tweaks and why and just kind of answer some of the more frequently asked questions about them. So today we're

talking downsizing. Hello, Kim. Hi. Hello. How are you? Good. Good. How are people feeling about downsizing this week? People are feeling ways about downsizing a variety. Oh, yes, always. They're always feeling ways about it. I would say it is worth noting that there are returning members who are very excited for this. They have feel like they have built on and developed their mindfulness and are ready to try this tweak in a new mindset from what they've learned from previous groups.

So there is some excitement. There are also some people who are excited because they think that this is the week that their scale is going to start moving because they do associate eating less with that scale moving. But I would say in general, there's some fears and there's some feels. There's the fear of being

hungry. There's the fear of the food waste issues, which I think of as a fear because it's something that's getting in the way of you accomplishing something. And just people that have a relationship with food, having to let go of that relationship and not have it anymore, I think is an issue that some members are dealing with. And that can cause the nervousness, the way they're feeling about it. So yeah. Yeah, that fear of hunger. And I see people already asking questions like, well, can I add in a bonus snack if I'm hungry? Or should I have a bigger breakfast so I won't be hungry later? I mean, the whole point is you're going to notice that you are hungry. What I love though, is that people are so resistant to that because they've gotten used to following the food plan and eating to

satisfaction and getting a sense that their body loves this and they feel really great. And some people have already seen the scale move and some people not yet but it will move. And so I love in a way I love that people are a little resistant to this. But you do have to get in and make adjustments to your portion sizes. And we don't do that by counting and weighing and measuring. We do it by getting in tune to the body's needs. So you don't immediately people's go to is manipulating, right?

Like I'm going to eat a bigger breakfast, it's gonna last me longer. That's not how the body works. First of all, so that's not, that doesn't work or adding in bonus snacks. Now, if you haven't needed bonus snacks up into this point, chances are you probably shouldn't be adding bonus snacks in. You should sit with that hunger because the reality is you're eating so often

throughout the food plan. It's probably a lot of it is in your head in knowing that you've eaten less. All of a sudden you're like, oh my goodness, you associate eating less with I'm hungry and that makes people really nervous. So try to hold off for your next meal or snack coming down the pipeline, trying to embrace that feeling of, of hunger. Chances are you're not actually hungry. Your body is just noticing you're not giving it the same amount of food that you were giving it last week. And so when you even make slight changes to the food plan,

the body notices and this week your body is noticing that you're not giving it the same amounts of food. So it's like, hey, where's my food? And then you're like, well, I'm still giving you all this nutrient rich food by being consistent following the food plan, just in a smaller portion. So the body will be like, it'll let you know. And then it'll be like, well, fine. If you're not going to give me more food, I will downsize this body. I have extra fat I haven't needed to use. Let me release this fat and downsize the size of

this body to adjust to the food coming in. So that's sort of like the physical part of the tweak. So you don't want to be then adding in a snack at night if you're hungry, adding in bonus snacks throughout the day if you're hungry or trying to eat bigger meals purposely so you won't be hungry. That's kind of the opposite of what you're trying to do here. Yeah. And it is very normal to feel hungry this week. I know, I mean, it's normal to feel hungry in general, and there have been people that have been sharing

that they have felt hungry right up until this point, but this, you're trying to get the body's attention. You do have to expect you are going to feel hungry. And this week is as much about addressing those portions as it is addressing those feelings and associations that come up when you are hungry. Because hunger isn't just a physical thing, there's the mental piece of that too. And automatically just having a snack because you're feeling hungry is not going to necessarily quiet the voices that you have when you're eating. And I think, you know, there's there to what we mentioned before, there's a lot of things like food waste

issues, the fear of being hungry later on because of food scarcity issues that come up. There's people that are using food for things like emotional support. That's their go to, they're feeling sad, or they're angry. And this is where we address those. It is very uncomfortable to be working on both things at the same time, working on the mental piece of downsizing and working on the physical piece of downsizing. But that uncomfortableness, I mean, you talked about this all morning with Dr. Dina yesterday, and that's what we want to be. Well, and we talked about it with Dr. Sandy Van today, right? Like this is about actually rewiring how your bodies come to function with that set point, which is what we're doing, and rewiring how your brain

has come to function and your thoughts and your feelings in and around your food. And, you know, it's it's going to take you if you are new to the program, both of those are gonna throw you for a bit of a loop. So this is like a practice week. Next week, we're gonna bring it back to satisfaction. We're off the heels of eating to feel slightly unsatisfied this week.

You'll notice you'll naturally feel more satisfied on smaller portions next week. And then you'll have another opportunity to downsize again. So there's no right or wrong way to do it as long as you are doing it. Some people struggle more with leaving food on their plates. They struggle more with the hunger and fear of being hungry. And some people deal more with that mental side of things.

Right, so everyone's a little bit different. So the tweaks each week are designed, yes, to address the body physically, but also really to shake things up mentally and show you, okay, maybe there's some things that you got to work on and work through here. Because the reality is like you, let's say you take an apple and you're full and you have half your apple left. You continuing to eat the apple or eating more than what you need,

isn't saving food. It isn't saving food waste. And so you're not saving the world by not by eating an apple when you don't need it. And so this is where you can do things like take that apple, cut it into slices, and then eat what you feel is enough to feel slightly unsatisfied and then pack the rest of the apple in a container, put it in the fridge and use it for your next day's meal or snacks, right? So there are ways where you can kind of,

you're not gonna work through all of these issues in a week. And so this is where, or like leaving food on your plate, it's good to, cause I see some people saying, well, I'll use smaller plates, I'll lose. We're not trying to trick your body or trick your mind. We're actually trying to make foundational change. So you don't wanna be use smaller plates, I'll lose. We're not trying to trick your body or trick your mind. We're actually trying to make foundational change. So you don't want to be using small plates, but you can try portioning out less.

And then if you need more, go back for more and then downsize that portion. Get used to leaving food on your plate and then pack that in the container. Or just try portioning out a smaller portion first so you're not leaving as much food as you normally would. There's way around it. There's a way around it for sure, but it's normal to have thoughts and feels around the

tweak this week. It is. And I honestly think that this tweak and really doing the work for one week, and then of course we come back to it, but for this week is how you're also going to address those food waste issues because you're wasting more food by eating way more than your body needs. Then you are scraping a couple of bites into your green waste bin. But I mean, that one's, I feel like food waste issues is the easy one to overcome because we can just make leftovers to your point. Just cut up your apple and eat some of it and save some of it for later. My dog loves this week. My dog gets the bites that are left over on my plate. It's everybody's dog's favorite week. So there's solutions to that. I think that fear of being hungry and sort of trying to front load your meals

is a bigger issue because that fear isn't quite as easily, there's not as an easy of a solution of that and I noticed a couple times when people mentioned being hungry one of them is in the evenings and you know we know that that's just your body letting you know if you're gonna continue to be active you may need food not necessarily a need for food right now and then being in the morning which is normal I have breakfast there is a fix for that, but having a big breakfast is not going to, and making yourself full is not going to do anything to assuage

your hunger later on. It's really being in the moment with that hunger and kind of digging into what it means. This might be a good opportunity for you to go back and review those posts on hunger. So hunger is not an immediate need for food when your body lets you know that you are hungry if you truly are hungry It's giving you time to find the food prepare the food eat the food for your body to process and digest the food a lot of times if you're awake at night past when it's gotten dark and your body starts flooding with melatonin your body thinks Oh, yeah, you're getting up again. Oh, I see you're still up. If you're still up, you might wanna think about eating,

but you know you're going to bed. So what's the point of eating? So this is where you have to use a little bit of logic. Thank you body, but I'm actually about to go to sleep. So I'm good. Hunger we know can be triggered, right? You see a Big Mac sign or Dairy Queen and you're driving or you see a commercial

and you get triggered. Or it could be habit. If every day you are, you know, you, when you watch a movie after dinner or whatever you do, your normal routine, you have a tea and cookie. You look forward to it. You have your tea. You want a cookie. You watch a movie, you want popcorn.

So hunger can mean a lot of things. So really trying to understand that hunger also recognizing that yes, people want to lose weight. But what is one of the signs that your weight is about to drop that you are hungry in the evening? So that is going to continue to happen when the scale is moving. So everyone wants to see the scale moving, but they don't want to feel the effects of when the scale moves. And one of those is being hungry in the evening and people associate because it's downsizing and eating slightly less. Oh, my goodness, I must be really hungry. I really like this comment here from Odette. I think my fear of being hungry is that I will eat something I shouldn't eat. Yeah, what to do? Embrace feeling hungry, knowing you've eaten all this nutrient rich food throughout the day.

People can eat a lot of food. It doesn't mean that you're getting any nutrient value from that food. What you eat is really important. It's about quality over quantity here. Most people following the program are eating better than they ever have in their entire lives. But I get this, this is an interesting one, right? This is like, that's your fear of, can I trust myself not to make a crappy choice if I'm feeling really hungry?

And so this is sort of where you have to know, like, okay, let's, let's say, like, your body doesn't want pizza, your body doesn't want chips, your, your body, as hungry as you may feel you are, does not want you to eat garbage. This is not interested in it. So then it comes down to you, you want it, your body needs it. Why do you want it? And why would you make that choice? And then go through this in your it? And why would you make that choice? And then go through this in your brain. And how would you feel if you had that choice? Right, like you're on a weight, you sign up for a weight loss program,

that's the goal here. And this comes down to also, you have to remember your why. You have to remember the whole point of doing this tweak in the first place. Your whole point of showing up every day is that you wanna fucking lose your weight already and lose it in a way that you can move on and sustain. And so you have to keep that always

in the forefront of your mind. And this is where, are you setting your intentions? Are you doing your end of day reflections? I've seen the number of people commenting on our end of day reflections, just dwindle, dwindle, dwindle. It's a hard practice to keep up. So these things are reminding you

that you are here for a reason. You are making this week for a reason. It is a means to an end. So why would you make a choice that's going to sabotage you from reaching your goals? Right? Like this is the, this is that thought process that Dr. Sandy Vann was talking about. That awareness piece is really understanding why you're making these choices. What's triggering these choices. Why can't you, and knowing that you've eaten all this nutrient rich food each day, and hunger being a sign that your weight is about to drop, embrace that for what it is,

which is you doing the things that you need to do in order to reach your goals, right? So, so it's a complicated. It is, and I mean, that's what this week is for, is working through this complicated stuff. So, yes, this. through this complicated stuff. So, yes. Yes. I have to read this comment,

cause this happens a lot. It drives me fucking insane. I'm just, I thank you for the comment. I love that you ask it. It fucking makes me crazy. Cause why in the world would I suggest people do something that's gonna have the opposite effect? And I think this comes,

keep that comment up cause I gotta read it. And again, I love it. I love this comment cause it just, I'm like, it makes no sense to me. And I think this stems from people feel like people don't want them to be successful, that you're on diet set you up to fail. I don't want you to keep coming back. That's not going to help me have the number one weight loss company in the world. What's going to help me have the number one weight loss company in the world is helping people lose their weight in a way they can maintain. Let me say that again. That's how you unlock the secret.

That's how I win the Nobel prize by creating a program that helps people not just lose weight, but maintain and sustain it. So I don't actually want you coming back. I want you to come back as many times as you need and do as many programs as you need to reach your goal weight. I want you to sign up for the maintenance program for as long and do it for as long as you need. But this another fear is that our body holds on to fat when it's hungry. Yet we've starved ourselves time and time again, I and the reason why I love that you're asking this question, because I think you instinctually know that those diets are

just shit. That old way of starving and depriving yourself. It just, it works for that quick fix. And then you, yes, you absolutely gain it all back every single time. Plus more. That is not because you were slightly hungry after eating breakfast, snack, lunch, snack, snack dinner. That is when you used to actually legitimately starve yourself and deprive yourself. Like actually you're not doing that on the living method. When you're eating breakfast, lunch, breakfast snack, lunch, snack, snack, dinner, nutrient rich foods, even eating slightly smaller portions,

you are far from starving or depriving yourself, right? But let me read the question. Another fear is that our body holds on to fat when it's hungry. No, not when you're hungry, when you are starving and depriving. That's a big difference. So are we sabotaging ourselves to be hungry? No, I mean, that makes no fucking sense. Why would I suggest that anybody does something that sabotages anything that you're doing on programs?

So that's where I'm going to say to you, where does that come from? And why would you feel like I would suggest that you're to do something that would work against what you're trying to do here? Like, why would I put all of this kind of time and effort and energy and bring on the guests and have these conversations if I just wanted people to fail? And I just didn't want the program. It doesn any sense and the reason why I'm emphasizing this is because I know people Actually feel this way they actually feel this way hunger Feeling slightly unsatisfied and feeling hungry when you're eating all this nutrient-rich food It's just paying attention to your hunger cues your triggers your habits all of that

It's not hunger that causes the need for your body to store fat It's legitimately starving and depriving it and those diets where need for your body to store fat. It's legitimately starving and depriving it. And those diets where you force your body to burn fat, that reinforces that. It's very similar to, and you can tell I'm so passionate about this, it's very similar to when you are sick. Okay? So people, when you are sick, your body's fighting a cold or flu or virus, you won't be hungry at all, or you'll be starving and craving carbs and sugar.

Craving carbs and sugar is just a call for more water. Chances are you're dehydrated, so your body's like, drink more water please so I can detox this virus out of my system. Your body will shut you down when you're sick and keep you low energy and you won't be hungry because your body doesn't want you to process and digest food.

That takes a lot of energy. It wants you to focus on being able to detox the sickness out, heal, repair, rebuild. So your body utilizing your natural energy reserves, your fat when you are sick is completely different from when you are starving and depriving yourself when you are fully functioning. And so being sick and listening to your body and not eating if you're not hungry, and even though you may lose weight, especially when following the program, that's not going to reinforce the need to store fat. That's the body detoxing a virus out and also

choosing to detox fat along with it because it no longer serves a purpose and every extra pound of fat is not healthy for you. And so completely different. It's all about your intention. So we are not starving and depriving the body. We are continuing that food plan that your body's become so reliant on. It trusts the routine. It trusts that you are giving it what it needs. So you are not not giving your body what it needs.

You are just giving it less than what it got used to. So your body was like, this is great. I'm getting all this nutrient rich foods like this is wonderful. I feel amazing. And so a lot of people, their bodies are repairing and rebuilding and regenerating and rejuvenating the, and your happy content body is not so motivated to focus on fat loss because it's really happy. And so this is where we keep that routine. We give the body slightly less and your body goes from happy to what? Wait, oh, wait a minute.

Where's the rest of my food? And this is where you're saying, I'm still giving you all this nutrient rich food, just slightly less. And your body's like, well, I like it when you give it to me more. And you're like, but you don't need more. And this is your body saying, fine,

let me release some of this fat that I no longer need to downsize and adjust to all this nutrient rich food coming in. That's those sort of the in a nutshell and in a very generalized way. And so no, your body does not hold on to fat when you are hungry, your body feels the need to store fat when you starve it you deprive it and when your cortisol levels are through the roof Right and you're not getting any sleep. So then it causes you to crave carbs and sugar and processed foods differently So so no the the tweak this week does not cause your body to feel the need to store fat So you're not sabotaging yourself by being hungry And here's the reality too is that last week the weeks before you were feeding the size body you are now

I'm assuming you want to lose weight and so a smaller size body installed relative needs less food now, this is all all relative and individual because someone can have a smaller size body and You know be working out and be more active and require more part more portions So it's not exactly as simple as saying a smaller body requires less food. But if you take the same you and your same routine, your body at a smaller size will require less food to maintain and sustain that size. Also, everyone just started with their portions all crazy fucking wackadoo out of like just way more than you need in general. Thank you for that question. I love that by the way.

It's one of my favorite questions that people get because it's so ingrained to them. And I love that they get like, okay, if I starve myself, my body will want to store fat. I love that you're getting that piece, but you're missing the magic of the Libby Method and what we're doing each week with the tweaks. Let's take a minute to hear from our podcast sponsor today because this new year,

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reach the goals that you set for yourself and you can start listening today when you sign up for a free 30-day trial at audible.ca. Yeah, we have a great comment from Karen here that I was just gonna touch on is that it's a big difference once you get in tune with the difference between being hungry and starving. And that's one thing I think some people are still working on is there's people that still think that there's two things, there's full and there's hungry and there's nothing in between. And there is a whole range of things that you feel in your body, in your belly, in your brain between hungry and full. And that's what you're going to get in tune with this week.

I love that. I love that. I love that. Also, can I add a lot of people's sense of satisfaction in the last couple of weeks was feeling full. Satisfied and full are two totally different things. Hunger and starving two totally different things. Oh I love that. Yeah I like Katrina. This is your body having a temper tantrum. You just give it a

reassuring pat and carry on. That's exactly what I used to say. It's just you're gonna piss the body off slightly. You're slightly pissing it off. That's all. It's just like, wow, I want more food. You're like, you don't need more food. You're good. You're fine. And then it's like, fine.

Fine. I'm just going to release this fat then. There you go. Okay, great. Go ahead. Do that. Fine. Um, I love that.

Yes. However, it's nuanced. It's nuanced. It is. And the uncomfortableness, I might have been throwing a little temper tantrum on Monday when we started myself. You know, moodiness is something that comes along with it

because you're uncomfortable and it is, it's like a little toddler when they are uncomfortable and they're not sure why or what's going on, the tantrum comes. So I think that is perfect. That's a perfect analogy that your body's throwing a temper tantrum because your body's like, what is happening?

I need to express an emotion, but I'm not sure what it is. And I think we all do the same thing. We talk about it as a team all the time. And this week is one of those things where like, is our patience a little shorter this week because we're all downsizing? Like maybe, maybe it is. And yeah, it's making an adjustment.

Yeah, and some people are talking about how, you know, they have a hard time because the food is delicious and they wanna keep eating it. And yeah, you can't have it. So that's gonna make you moody and piss you off a little bit, right? Like it's all about bringing the feels. It's all about kind of sitting in uncomfortableness,

not even stepping out of your comfort zone, just kind of sitting in the uncomfortableness and be like, what is this all about bringing the feels. It's all about kind of sitting in uncomfortableness, not even stepping out of your comfort zone, just kind of sitting in the uncomfortableness and be like, what is this all about? Again, bigger picture is like, you're gonna lose your weight. Just follow the guidelines. Just do what we say, you're gonna lose your weight. But the bigger picture is getting to this place where you're calm around food.

Physically, mentally, you can be in a room full of all your favorite foods, and you're just like, yeah, I'm good. Or I'm gonna have a bite of this donut. I'm good. Like that's the end game again is acquiring the skills and the tools that you need to be able to not just lose your weight but maintain and sustain. This is a hard thing to do. If you listen to Dr. Sandy Vann, I mean she's been studying obesity medicine for years and well before these weight loss medications. She talks about that cognitive behavioral therapy piece.

She talks about the mind piece, that food noise, your thoughts and how they affect the choice and your feelings and how they affect the choices that you're making. This is all of the thoughts and the feels and the worries and the concerns and the doubts and the second guessing and all of that, all part of it. All part of it.

What's going to happen? So those are all coming up this week. So really honor those. Don't try to shove them away or just ignore them or let it go or move on. All part of that. Here's what's going to happen at the end of the week. At the end of the week, you're going to be like, oh shit, well, that was really easy. I survived.

I could totally do that again. I could have done that better. And so many people will say, should I go back and do it again? But it only works off the heels of eating dissatisfaction. So you have to stop, establish that baseline, which we're going to do next week. We're going to establish that baseline. You'll have another opportunity to downsize again. But people always in hindsight, once they survive the week are like, Oh, well, I what I want to go back. And now knowing I can do it, I want to go back and do it again. They understand that. So we are going to give you an opportunity to do downsizing again, after a week of like bringing it back. But yeah, it's just it's more about those feels. It's more about the it's less about eating less and more about the issues and associations that pop up and are associated with it Yeah, and that discomfort you're feeling this week is the end game of that is to be more comfortable moving forward and that's more comfortable When you finish your meals because you're not sitting there feeling stuffed or over filling yourself So your body's gonna be more comfortable more importantly, more comfortable in your mind when you are eating food where you're not thinking like,

should I finish this? Oh, I got to finish these last few bites. I don't want to. Is this too much? Is this too little? That getting in tune is going to make you feel more comfortable and more calm around food moving forward. And that's the end game. So, you know, that that is one of the points of this week. So it is definitely worth digging in and trying to do it. Yeah, there's a comment here. I'm a science person. Are there any studies that support this tweak? It makes sense, but I'd like to feel supported. You'll notice when it comes to me, I'm far ahead of my game. Usually the science follows me. That's what's happened for the last 30 years. And there's now a lot of supporting science now and all of it we've kind of linked or posted in our science guide. So it's not it's not it's not like downsizing technically is just eating less but it's it's

how it works off the heels of eating dissatisfaction and the science and the rhyme and the reason behind the food plan itself. And so what you will notice and the best thing I suggest is fuck the science forget the science do the tweak and you will find for yourself that after you do the tweak this week when we go back eating to satisfaction you'll be more calm around food you'll end up more calm around hunger because you'll have a deeper level of understanding of it and you'll notice that your body will have adjusted to small feeling more satisfied on smaller portions. So the science that

I suggest you read is start from the beginning. Start at why your body doesn't want the fat any more than you do. The first very first science post starts on set point theory. Then we go into psychology of effort. I think last week was migrating motor complex, this week was detox. So all the science because the program is in any one thing.

Like if you just took someone off the street and it's like, oh, they're doing this and they're eating less, that's just eating less. Right? So it's how everything works in combination. So what I would suggest is you go back and you read all of the science posts in their entirety and how they're referenced week to week to week and sort of what's relevant with where we're at in the program itself. That's, that's my, that's my suggestion. If you're looking for specific studies, no one's done what I've done before. And this is where we're really ahead of the game. Now we do have Ruth Cain on our team at the University of Ottawa, who obviously have done extensive research. She's done hundreds of focus groups and obviously has really dug into the science behind the Libby

method. But it's not just a, it's not like no one has studied it. We will eventually do our own clinical studies. No one's done this before because it's like no one has studied it. We will eventually do our own clinical studies. No one's done this before because it's like no one is doing what I'm doing at the end of the day. So it's all about using how the body functions naturally, how it adjusts like your leptin and your ghrelin, so your hunger hormones and how you can get like leptin resistance by constantly overeating portions.

And the reality is a lot of people have just been overeating, overeating, overeating, which creates leptin resistance. And so this is where your body gets used to eating larger portions. And the reality is a lot of people have just been over eating, over eating, over eating, which creates leptin resistance. And so this is where your body gets used to eating larger portions. This is really the simplicity of the science. And so if you just follow the Libby method, and you're probably experiencing that yourself just by following the Libby method and not doing anything at all except eating dissatisfaction, you will have noticed that your portions, you're getting more satisfied on smaller portions. And so this is just a way of fast tracking that this is also understanding the difference between hunger, and starving, and being full and

satisfied. And now people know what it feels like to feel satisfied, or they thought they did, because they could have been feeling full and thinking that was satisfied, you need to understand what hunger feels like, what slightly unsatisfied feels like to know what satisfied feels like. So a lot of it is just you learning to trust your body, not what you're reading in a book

or what science is telling you. Yeah, and that's, I mean, studies, there's so many factors behind who's doing it and where it's coming from. My advice for anyone who is science-based is do your own study on yourself and how you react to everything. That is going to be the best way to get confirmation on how and why this works. Do it, feel how you're feeling, really dig into where it's coming from, and create your own study.

Well, and this is, I think, where people want to count. They want a way, they want to measure, they want proof in the pudding, they want it broken down rationally. Do you know what I mean? Which I totally understand. I'm a huge fan of the deeper level of understanding, but sometimes there's more in the doing than there is. You can read all the self-help books in the world, but if you don't actually put the action together and do it, that's a totally different thing. But I am, I love our science posts. Like that's where I would start with that.

And in fact, I highly suggest that everybody takes time. If you haven't been doing it, I suggest that you keep up with the science behind the program. Okay, so that, I mean, my best advice is honor your feelings, your thoughts and your feels about this week is less about eating less and more about being in tune. Yes, you can portion out less and then ask the four questions you can portion out what you normally do and ask the four questions the food on your plate. You know, there's different ways of doing it figure out

what works best for you. As a sneak peek into next week. Again, this tweak only works off the heels of the last four weeks, having fallen the food plan and eating dissatisfaction, establishing that routine. So next week, we're going to bring it back to satisfaction, but it's also leveling up. So we are going to kick it up a notch, really focus on maximizing, really digging into those four mindful eating questions, really trying to define even more what eating dissatisfaction is. Now this week, people are always like, how are we supposed to lose weight off the heels of downsizing? People are always like, but if we're not downsizing, how are we supposed to lose weight? And every single day is about doing all the things you

can to help the body focus on fat loss. So I would show up expecting your scale to move every day. It's not going to move every day, but show up like you're doing all the things to get that scale to move. Every week, every day, every week moving forward is all designed to the beginning, give your body what it needs so it will no longer feels need to store fat.

Now we get into helping your body specifically focus on fat loss. And the end of the program becomes about supporting the body and its needs. So we're moving away from giving the body what it needs. We're going to continue to do that into now we're going to do the things that help the body specifically focus on fat loss, get its attention, continue to give it what it needs, maximize all the things that you're doing. I am really riled up with this conversation today. Yes, you are. I'm loving it though.

Right? What is this? People who are who are under eating find out how to listen to their body or find out hunger to join in. By this, I mean people who may be disordered eating, not this downsizing. So this program is not for people who have any major kind of disordered eating, eating issues, any of that. We have to assume like there for people who have any major kind of disordered eating, eating issues, any of that. We have to assume like there are people who probably have been eating less from the get go. And that has not been the directive.

The directive is eat to satisfaction, eat enough to feel satisfied. I'd rather you overeat than under eat, add in bonus snacks, all of that. So I don't really address disordered eating when it comes to this program because I believe although the program probably super beneficial, it's not my lane. And this is where you should be seeking help. You should be seeing someone like Dr. Sandy Vann. You should be seeing a food addiction counselor. You should be seeing a medical doctor

that specializes in eating disorders. So I'm always coming from a place that people are following the suggestions that I'm making, which as we know are safe, they are sound. There is zero downside are following the suggestions that I'm making, which as we know, are safe, they are sound, there is zero downside to following the living method and a lot of other diets can't say that. So I'm assuming that people have been eating to satisfaction and off the heels. So if you have someone who's been starting to eat less from the get, then this is where they should have listened because this will really trip them up. And they're like, I've already been eating less, how do I eat even less? Well, you should listen and follow the guidelines, because this will really trip them up. And they're like, I've already been eating less, how do I eat even less?

Well, you should listen and follow the guidelines, because the directive was not to mess with portions, not to listen, I'm very upfront on that, because I have to be very honest with people. So, so yeah, we're assuming people they're following and they're they're understanding. And if this if this program is stressing you, or like causing you undo stress, and it's just like you you're waking up being like I'm disappointed and like using these big words, then we will actually reach out to you and suggest maybe you not do the program and you seek outside

help because we you know this should be a fun program that helps you yes lose your weight finally and forever and and you know some people just need more than what we can offer for the $99 that the program costs. Yes. What is this segment going to be three hours today? My goodness. I think so. Yeah, let's do it. We'll just roll right into your maintenance conversation.

We'll just keep going and then Odette can slide in. Yeah. Thank you, Jean. I didn't realize how ingrained my thoughts are around the fallacy of deprivation diets until I asked the question and heard your passionate response. What? Oh my God.

And this is why I'm like so passionate about this because I'm just, I'm thinking from the perspective of what people do think and feel because of all the time and energy you've put into diets and everything that we've heard. That's why I love that question so much. Intelligence got me riled up because this is what we're also

trying to work through. Right? This is this is a perfect representation of the diet industry. Just like really messing us out. We don't know where to go right or left, what works, what doesn't work, all of that, right? So yeah, I love a good question that gets me riled up. I love that. Everybody loves riled up. We're here for you. We're here for you. And that's why sometimes I come at you hard because I have to break through the noise of everything else. Right? Like sometimes there's a resistance to it. And that's why it's got to be like, you got to break through that somehow.

So, well, I need a nap after this conversation today. I think you just summed up the whole week is the resistance. And this is the week where we first hit the resistance. And to your point at the beginning, we've seen the drop off in people setting intentions in the morning. We've seen the drop off in people doing their end-of-day reflections.

Because Sunday came, and Sunday was a busy day. And then Monday, when people started downsizing, how many people were like, oh, this is getting uncomfortable. That's it, I'm not gonna do this. Like we can see the numbers in the group. Like those of you that are here, amazing. You have made it halfway through downsizing week. You are doing awesome for the people that left.

Get back here. You guys need this week more than anybody else probably because you need to get out of your comfort zone. Otherwise, you're never going to get to a place where you're reaching your goals, where you're making changes. So I think that's the big takeaway for this week. Yeah, listen, we're getting to the point where we're getting kind of to the middle and this is where it can get messy, it can get really feely and this is like where people, this is where some people say I've never done a diet this long.

I can tell you personally, so many people do drop out for whatever reason. They weren't losing quickly in the beginning, they just, you know, whatever is too much, whatever. And then the three months will fly by and then the same people will see all these people's results and they reach out and they're just like, oh my God, like I wanna, what can I do?

I want these results. I'm like, well, what can I do? I want these results. I'm like, well, what happened? Well, I wasn't losing weight quick enough and it wasn't this and it wasn't that. They're just like, I want this. What do I do? What can I do? Tell me how to get started.

I'm like, you have to do the work that they did. And it's just, it's not any one thing. And it's not any one tweak. It's not any one tweak either. And we're gonna have people through downsizing that still don't lose any weight. And then usually that's where our next week are feeding the metabolism tweak that we're going to introduce week seven of the program. That's where they really see their body and their weight drop, like crazy, because they've laid that foundation. And for so many reasons, the program can make you

crazy and make you frustrated, make you want to quit. I always say if you don't feel like quitting at least a couple of times, are you even doing the program? Like, I don't know. No, yeah, I 100% 100%. All right, before we go, everyone's noticing your hair looks fabulous. Everyone's saying that they love your hair, as do I, we were just talking about I love short hair. I'm so jealous. Thank you. It feels really good. Why didn't people tell me to do this sooner? Where were you guys in your advice weeks ago? We're not supposed to comment on people's bodies or their hair or whatever.

That's the problem. That's what it is. I think it looks great on you. It suits you. My goodness, this week of downsizing is energizing me. This is where I'm really working on the program. Oh, that's Suzanne Diane saying, I'm doing this finally after five programs.

Oh, I love that. I love that. All right, well, that was a really energetic tweak this week. I hope that you're getting something. Again, we're just kind of sharing the ins and outs of it. I think this is such a valuable conversation to listen to or join in with.

Thanks everyone who joined us live. Thanks for listening after the fact. Go forth and downsize for the next couple of days and then you get a break from it. And then you get a break from it. As always, thanks Kim. Thank you. Have a great week guys. Bye everyone. Let's take a minute to hear from our podcast sponsor today because this new year, why not let Audible expand your life by listening kind of like what you're doing right now. So you can explore audio books, podcasts, even exclusive Audible originals that are

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