The Livy Method Podcast - The Tweak This Week - Winter 2025 - Week 9

Episode Date: March 12, 2025

Join Gina and Program Manager Kim as they break down and dig into the tweak we see in week 9 of The Livy Method.The Tweak This Week? The Food Plan RevampRevamping the week with a brand-new tweak! Gina and Kim discuss consistency. Why it pays off and how reflections can help you map out the next leg of your journey. Ever catch yourself future-tripping? Unpack whether that’s just self-sabotage in disguise (spoiler: it might be). They also dive into the 4 Steps of Mindful Eating and doubling down on mindfulness to help you recognize what your body truly needs. Feeling anxious about this week’s changes? You’re not alone! Gina and Kim break down how to embrace what’s next, navigate seasonal transitions, and adjust the timing of meals and snacks. 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.

This podcast is hosted on Acast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple, and Amazon Music. 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.

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That's right up our alley. Self-conscious with Chrissy Teigen, expand your self-awareness, gain valuable insights and become more self-conscious. 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. Welcome to The Tweek This Week where we are talking week nine of the program, our revamp week and tweak. Hello. Joining me as always is Kim, who is the manager of the BeatLoss program. Hi. Hi. How are you? Good. How are you? Good. Really good. Excited we're in week nine. I don't know how that happened though. Still a lot of time. Still a lot of time.

Yeah. What's the vibe this week? What do people want to know? What are they talking about? Yeah, the vibe this week. Oh, that's a good one. We're getting, well, there's two vibes. There's two vibes going on. One of them is there are a lot of people that have been doing amazing. They've been consistent and they are feeling great. They decided that they were going to whether it's trust the process or trust themselves, do the work, put the steps in and they're noticing differences. I my favorite thing is we had a comment the other day where somebody said, Thank you, Gina,

on your live the other night for reminding me that hunger at night is a sign of detox because my scale dropped this morning. And I think this is the part that just reminded me when we have people come back and say, you know, thank you for the reminder or Oh, you talked about this before. And it happened to me that people really are paying attention and they're not getting I think they're not getting distracted by the number on the scale and the results on the scale and they're recognizing that if I am consistent and I consistently do the things that I need to do

which is the program as it's laid out eventually it's all going to come together for me. And that's, that's my favorite part of the program. I mean, on the other side, we do have some people that are not doing that. And for them, I'd like to remind them that it's never too late to start, like go all in starting like, I don't know, you guys are at lunchtime right now. So if you start with your lunch, go all in with lunch, make sure that it is nutrient rich, make sure that you are, you know, getting on top of your water for the rest of the day, like there's no more, I'll start on Mondays in your life. Start right now. It's never too late. So instead of kind of looking back and thinking like, eh, I'm not sure if this is for me, look back and think like, what could I do differently to make it for me?

and think like, what could I do differently to make it for me? Woo! I mean, first of all, we need to normalize, you know, you can be really excited in the beginning and then life just gets in the way. Does it make it easy for you? We need to normalize people doing a couple groups before they actually are all in.

We need to normalize the benefit of doing what you can and that's enough, unless you're putting the pressure on yourself to do more. I loved Julie Keean yesterday, my guest for Real People, Real Journey, where she did like three programs and then is like, this isn't working for me. And her sister was like, in all fairness, have you actually done it? And then she was like, committed, I'm going to do it. And of course, crush the program. I also think this was a great compliment. That conversation was a great compliment to our conversation

with Dr. Paul. Like, there's always never ever ever. So back, you might remember, I used to actually do troubleshooting with members, we'd find members who were really struggling having a hard time, they did the 20 questions, they did this, they that finally, I was like, Okay, let me help you. And then we would go on live with them. And I would take them through the 20 questions. And what ended up happening is I ended up pointing out all these things that they weren't doing

that they could do. And I just I stopped doing that. Because sometimes people think, just because you're doing a lot doesn't mean you're doing the things you need to do just because you're doing more than you did before a lot doesn't mean you're doing the things you need to do. Just because you're doing more than you did before doesn't mean that there isn't more to do. And not that it's like do all the things, but you have to be real about your situation. Sometimes you can only do some of the things so you're gonna get some results. Sometimes you can do all the things so you can you're getting all the results. And we need to normalize it's all perfect and it's just where you're at. But it is a good idea to kind of check can, you're getting all the results and we need to normalize, it's all perfect.

And it's just where you're at, but it is a good idea to kind of check yourself where you're at and be like, okay, what do I need? We have a lot of people I know a lot, a couple of people. I'm saying in hindsight, should I go back and do week five over? Like now I know I could have done that better, right? Should I go back and do, it's always best

to just keep moving forward and do the best you can. And then you'll have an if you're coming back with us in the April program or continuing your journey, you're gonna have another chance. So then you will take what you've learned and then implement it then, right? So yeah, you just keep moving forward. the lessons like journaling. That's where journaling is amazing. If there's something that you recognize at this point in week nine of the program that you could have been doing better for yourself this whole time, write that shit down and remember it when you go into the next program, make that be one of your intentions. I am going to make sure that I do XXX. Make it one of your non-negotiables for the next program to have you coming in even stronger. But as you mentioned at the beginning of this segment, we have a lot of time left to lose a lot of weight. And I think this is a point where people start to check the calendars and panic. But honestly, there's a lot that can happen in the next few weeks.

And as I said, this is where everything kind of starts to fall together for a lot of people. So don't take your foot off the gas. Keep doing that. Consistency is paying off. You're going to be really proud to Julie's point yesterday in her in her chat with you. Like, yeah, of herself. I remember that feeling the first time I reached day 91 of the program. And Julie said it yesterday. And it kind of brought back that feeling for me that when you get to the end of the 91 days

and you've really taken 91 days to intentionally focus on yourself, your mental and physical wellbeing, you're going to feel amazing. You're going to feel so proud that you did. And you're going to actually value yourself more than you did at the beginning because you recognize that you're a project that you're worth working on. Yeah. And these next four weeks are going to fly by. This week I take it day by day. I see someone asking about is there a support group in between groups? People are asking end of program questions. Here's what you need to know. We have four. We have a whole month left, right? Like really try to not future tramp or worry about what's coming up. Like we got you. We want you to be successful. Remember it's not just losing weight. We want you to be really successful and go on to not just losing weight. We want you to be really successful

and go on to lose your weight, be able to maintain your weight. So we still have another couple of weeks of this tweak that we're working this week. And then we're gonna introduce a whole other tweak for the last two weeks of the program. We're gonna talk maintenance and next steps for people who are ready to go into maintenance.

We have a whole maintenance program if you feel so inclined, which I highly suggest you do. It's so worth it. And then we're gonna talk next steps for people who need to continue their weight loss journey. So there is a break in between groups. Like people wanna lose weight usually in the fall, in the new year and in the spring summer.

So we have our groups that cover that timeframe. There is a two week gap in between that you're gonna wanna take. Because whether it's just take a minute, take a step back, right, before you are all in with the next round, or just to see what you got and see what you learned. It's an opportunity to implement everything that you learned while losing weights in those two weeks.

So we do not have a support group in between. It's not enough time to actually gain any weight. And it's a great opportunity to see, okay, how do I, how do I navigate on my own? And there's a lot of insight to be learned there that you're going to take into the next group. So it's strategic, right? Our 91 day programs have a start and an end. That's because you got to have a start and an end to your weight loss journey. Each one is different in the sense that you have made change. So you're bringing a whole new body physically to the table and you have made changes mentally. So each time you do the program, it works just as well for you. It's just that you are the one that is changing. Program stays the same and you are changing, which is really super cool. But don't stress about that. You're gonna have access to the information in the group. We're gonna make sure you are so like, you're set and good to go and feeling super confident by the time you leave the program.

So don't worry about that. But the reality is where I'm going with this, a lot of people do future trip at this point, it's not enough time, I'm not gonna lose all my weight. It is what it is, it's gonna take you the time it's gonna take you. This will get you one step closer to reaching your goal. This is where sometimes people fall back into old diet dialogue. Well, I don't have enough time. So they start eating less, they start skipping meals and snacks, they start falling into that old diet dialogue, thinking, okay, like that's going to help me get ahead or lose

more and it doesn't, right? So, so we got you. Also reach out, continue to ask all the questions that you need in the group to put your mind at ease. We're happy, we're here for you and we're happy to help too. Absolutely. So this week, okay. Okay, so what do you want to talk about? Well, I think members' questions, a lot of questions revolving around snacks. Nice to see that there's not a lot of resistance. Maybe people listened to me last week when I said about switching the dinner and the lunch.

I went off on a little bit of a rant about that. But then a lot of people looking for ideas for how to switch. It was just interesting. It had me thinking about how that is the norm, how many of us were raised that, you know, protein at dinner is, is the focus. And so switching in how that makes us a little bit uncomfortable. I think a lot, the biggest questions in the group are regarding the changes to the food plan with like what

they can have for snacks and things like that. But I would say secondary to that is what we're seeing now at this point on Wednesday is people noticing how they're feeling and after eating and they've bumped up the protein and now they're not hungry for their snacks. They were down to one snack in the afternoon. That's why. Yeah, so definitely that is hitting members, that change to the food plan, the focus on the protein and fat.

Yeah, that's what I wanna talk. You have got to double down on asking the four mindful eating questions. People are like, I'm so full, I'm not hungry. We're not really making that much change to the food plan. Protein was always the focus at breakfast. Yes, now you're adding protein to your morning snack. You always had protein at lunch. With your veg snack, you could have always added protein. Nuts and seeds were always protein and you had protein at dinner. Yes, we're changing the focus at lunch and dinner,

but doesn't necessarily mean you need to make different meals. It just needs to make sure you, you are really focusing on, on that protein for lunch and really making sure you're focusing on that vegetable. So that hasn't really changed anything. Essentially you have protein focused for breakfast. All you need to do is add protein for with your fruit snack in the morning, right? You don't have to make anything different for lunch. Veggies and your nuts and snack, all you're doing is combining the two really and taking one to second. So the changes are very small if you think about it. So this is where a lot of people feel full because they're just not asking the four mindful eating questions. And what they're doing is they're taking their fruit snack and adding protein to it and not asking the four mindful eating

questions. If you've been eating a whole apple, for example, and you've been feeling satisfied on an apple, you're not going to add more to the apple. You're going to eat less apple, right? To accommodate the protein and fat. And that's one thing I think people's minds were like, Whoa, I don't have to eat more? Because someone's like, I'm so full with eating so much more. I'm like, you're not eating more, what? And people get used to what they get used to.

So if you were having fruit and you're adding a protein and fat to it, you would eat less of the fruit to accommodate the protein and fat. Same thing in the afternoon snack. The easiest way to do it is combine the two. So have vegetables with nuts and seeds, but you're not taking what was your veg snack

and what was your nut snack and eating all of it at the same time. You're like, you're still asking the four mindful eating questions. So you're gonna have some veggies and some nuts and seeds, not all of your veggies with all of your nuts and seeds. Now you may also find that after you have that breakfast, really focusing on that protein,

and then you had that morning snack that is now focused on protein, you might not be all that hungry for lunch. So you wanna make sure you're asking those four mindful eating questions, because you might find that you now need less food at lunch. So this is where that mindfulness really comes in, right? So, yeah.

Yeah, I think this is too where people who were prior were concerned that they were gonna be hungry later. So that's why they were overeating dinner, or what if I'm hungry at night? What if I'm, and I'm hungry in between? And now they're seeing that first concern about reducing the snacks is now the opposite. They're recognizing, right? The opposite is true. In fact, that those, some of them are the same people that were like, I need that afternoon, both afternoon

snacks to get through the day. And now they're like, I don't want dinner. Do I have to eat dinner? Because they're feeling it at the end of the day. So it really is to your point, asking those mindfulness questions and really digging into the portions as you're eating them. And it's, there's some pretty simple fixes. I know last night I was out and I had, I got a big salad for dinner with a bunch of like tuna and things like that on it. It was huge. I knew I was taking some home. So I kind of focused on the veggies and a bit of the protein and the leafy greens last night. And then my take home was mostly protein and the leafy greens with a bit of veggies because I'm going to have that for lunch today. And so you can take the exact same meals and just sort of shimmy things around a little bit when you're doing it. So it doesn't have to be anything too crazy or fancy. Yeah. I love Jenny here.

I'm finding I'm not hungry eating all my meals and snacks until 4 PM, missing that second snack. I think it's the habit of having the nuts. Yeah, it's the habit, right? Bumping up afternoon snack to see if that helps tide me over for a bit longer, right? Or try switching up what you're having. You might want to have some vegetables with a boiled egg.

Or rather than the vegetables, you might want to have some, you know, vegetables with a boiled egg, or rather than the vegetables, you might want to have something more like protein heavy. Right? Like the, so, so play around, you have options. So we've included options for your snacks in that, in the week nine guidelines. We've created a whole list there. So, so, you know, rather than going for fruit and yogurt, you might want to be like a boiled egg and some yogurt,

like something that's just got that more sustaining energy in it for you, right? So play around with that. It's amazing how these slight variations, you feel them. And this is what's going to help you get even more in tune to your body's needs, not just when to eat, but this what to eat part, right? We've been focused on when to eat and yes, nutrient rich foods, but just kind of like not really giving it much thought, just following the food plan. And then we've been, you know, trying to get a handle on portion. So this is that middle piece of what to eat. You'll

know, okay, I want a salad, I need some fruit, I need some protein. Like, whenever I'm hungry, I'm just thinking what's in my fridge, I literally came down, this is it. I was like, I came out of a meeting. I know this is gross, but, and it's literally just sitting right there. But I came back from running around last minute, my kids, and I'm like, I'm hungry. I need something right now. And I opened up this container of lamb chop, lamb. What is this? I don't even know what this is. I think it's lamb. Lamb? Yeah. Lamb chops. No. Tony, let us know. It's a mystery meat. It's a mystery meat. It's a mystery meat. Lamb chops, because I could have easily grabbed fruit.

There was berries there. I have cut up veggies and I was like, I need some protein. And I mean, this is only a half hour segment. I could have waited until actually heated it up. I just grabbed it cold. I was still eating on it when I came in the meeting with Kim. I was like, this is my lamb chop. So I knew what I needed, right?

I just, I needed, I need, now I need a napkin. I need a protein. So this is what it's teaching you is I just, I needed, I need, now I need a napkin. I need a protein. So this is what it's teaching you is how different foods hit differently and you're making these new associations to food with awareness, which is really cool, which is really cool. We did have one question and just sort of related to the changes and the results of them

from Michelle saying she's feeling a bit anxious about this tweak this week. And I think that sort of touches on the old diet mentality that can kind of come up with that protein and fat. Or the, because we've been taught to eat multiple times a day now up until this point and now scaling back. So Michelle's comment is I'm feeling a bit nervous or anxious about this week's tweak. Like my weight loss will stall for some reason, but I trust the living method. I've gotten to rely on that second afternoon, nut and seed snack,

as that is the time of day when I'm most hungry. about this week's tweak. Like my weight loss will stall for some reason, but I trust the living method. I've gotten to rely on that second afternoon nut and seed snack, as that is the time of day when I'm most hungry. So I think just even being in tune with that anxiousness, that worry, this is where you really need to like dial into those feelings and figure out what's making you feel nervous. Yeah, I mean, it comes down to common sense.

You have to kind of like, Dr. Beverly is gonna join us us I think what next week, her cognitive behavioral therapy model. I mean, it comes down like your thoughts and your feels are valid, right? So you've got some old diet dialogue that you need to work through. Common sense is we would never suggest you do anything

that's going to cause you to not be successful. Like that's our goal. Like we're not just lose weight and want you to keep coming back. We want you to come back as many times as you need to successfully's our goal. Like we're not just lose weight and want you to keep coming back, we want you to come back as as many times as you need to successfully reach your goal. And then we have a whole maintenance program to make sure that you know everything you need about maintaining your

weight, because we truly want you to move on and live your life. And so common sense is like, why would we do that? Right? Like, if we're not successful in helping people lose weight, we're not successful in helping people lose weight, we're not gonna have a successful business. I'm not gonna be able to pay Kim her paycheck, right? She's not gonna be able to feed her family, all those things.

So common sense is why would we implement a tweak that would stop you from reaching your goals? So, but that's like, sometimes you have to say these things out loud, right? Because in the back of our mind, we have that doubt. So I love that you said, trust the process. So then what's the next piece, right? Is it diet dialogue? You're questioning what you did before.

Did what you did before work? Yes, probably. But we forget. It's like that old relationship with that boyfriend that was just not great. But then all you remember is all the good times. And you forget all the fights and the arguments and the fact he cheated on you 10 times. So we think back to old diets, the last time we lost weight and like, Oh, that was so great. I lost all that weight. But we forget that it got to a point where we couldn't lose

any more that we were miserable as fuck. We didn't feel great and we gained it all back plus more like we forget that piece, right? So sometimes it's just going through those different steps and being like, okay, what's going on and then making those connections? What's the reality or our minds are so wired to immediately go to the negative? And then this is why we're rewiring how your body's come to function but also your brain too, right and and the diets like keto, it gets so sad that I have to talk about making sure you're getting the protein that you need

and the process of the revamp this week and say it's not keto. Like keto came along and just fucked everybody up. Low carb, no carb, fucked everybody up. Low fat, no fat, fucked everybody up. You need carbohydrates, they're energy foods. You need fat, they don't have good fat coming in. Your body's reluctant to let go of fat. And you do need protein, but you don't need protein from bacon and chicken wings or all those, you know what I mean? You just

need protein to be able to maintain muscle mass. And if you're working out, build muscle. Everything's just gotten to extremes, right? So we just need to kind of like, be like, okay, what's the reality of the situation? And no one's asking you to eat more protein or more food than you need. And this is why it's great. We had that conversation with Dr. Paul yesterday and we talked about the number, what is it? Your weights divided by 2.2 divided by,

or times 1.X, I don't know. we're gonna have a post in the group anyways yeah somebody's working on that right now for us there's so many variables to that if you're more active you need more if you're less active you need less if you're really tall you need more if you're small you need less if you have a lot of like there's so many variables so you know i hate to bring math into the equation but no one needs to be worried about if they're getting enough protein if they're following the program. That's it. Yeah. And I think some of the anxiousness that comes with each of the tweaks as we introduce them comes from people seeing something, seeing it work at some point and they attach it to that tweak or that week. So if a member sees the scale moving or they're in a pattern of the scale moving, they get very attached to what they're doing. And that is, again, old diet dialogue where you do

the same thing every single day until you've lost your weight and reach your goal. And it's, people get very attached. It's like when people think that downsizing is gonna make them lose weight, then they realize feeding the metabolism. We see it sort of, you know, at the end of the program, like, oh, maybe I should redo this tweak because that's when my scale dropped. And it's just always focusing at this point still.

It is, you have done so much work over the past nine weeks and that as what has got your scale moving and that's what has gotten your body to the place it's at right now. It's not any one week that you followed. And usually they they they praise the week that their weight drop without realizing it was the week before that caused their weight to drop. And then this is where they have that resistance coming back into the next program. They like you have people you might have dropped nothing in the beginning and then you started losing throughout the program. Whereas next program you might start dropping right in the beginning of the other way around. Right. I like this comment. I find that I'm so hungry for dinner. Also like your body's working hard right now with the seasonal transition

your body's the longer days that the body start giving you more energy. It's pulling you out of that winter hibernation mode. So make sure in the moment you are asking those four mindful eating questions and eating enough there. Sometimes we just get stuck on what we're packing, what we're used to eating, and then you're hungry because you're actually not eating enough at your meals and snacks.

So make sure that's really important. It may be due to only one afternoon snack, mindfuck. Yeah, it's just messing with me. Yeah, you also, you have the habit of eating at four o'clock and then someone's like, me too, I really need the nuts. But you can have the nuts. You can just, you can have the nuts. You just have them in one afternoon snack, right?

Also, you gotta step out of your comfort zone and make changes in order to see change at the end of the day. Like a happy, content body is happy and content and not necessarily motivated to make change, right? So this isn't all about, this is how you're gonna eat for the rest of your life. So this is sort of where like, what is that about? So make sure is you're drinking enough water, right? So this isn't all about, this is how you're gonna eat for the rest of your life. So this is sort of where like, what is that about?

So make sure, is it, you're drinking enough water, right? Are you craving carbs and sugar or are you actually hungry? Is it just that you miss that nut and seed snack or are you actually hungry? Are you adjusting the rest of your portions or are you just, you know, just mindlessly eating what you've been eating for lunch the last couple weeks. Like are you are you actually prioritizing protein at lunch or have you not really changed anything

and you just you pack the same old lunch that you packed last week this week and you're just eating it? Right? Like these are the little things that you want to say to yourself. Also bottom line is, right, hungry for dinner, nothing wrong with hungry for dinner. Being hungry is a good thing. We're not supposed to eat so often. After you eat, your migrating motor complex is going to kick in, make sure the food goes to where it needs to go. And then your body's going to say, you're hungry again. We're not really giving the body any time in between meals and snacks to let us know that we're hungry. Being hungry is normal. Hungry is your body checking in saying, hey, based on our energy reserves, you might want

to start thinking about eating something. Up until this point when we're eating, eating, eating, eating, eating, we're not even giving our body the opportunity, those energy levels to drop for our body to let us know that we're hungry. You've got to get used to that because in the next couple of weeks, we're actually just going us know that we're hungry. You've got to get used to that because in the next couple of weeks, we're actually just going to eat when we're hungry. Checking in at every single meal and snack. I don't want to get ahead of myself, but that's normal. It's normal to feel hungry and then be like, oh shit, okay, I'm starting to get hungry.

What am I going to have for dinner? What's, what's, you know, what do I feel like having for dinner? Right? So, so this is good that you're hungry, you should also notice, hungry does not equate more food. You this is just your body being more clear about letting you know, hey, it's time to start thinking about eating. So this is a good thing. It's a good thing. I think also there's something that you just reminded me of that we've seen, I'm noticing people trying to figure out

their scheduling in this. Like when, what time should I, how far after should I have my snack now that there's only one in the afternoon? This is a prime time. There's two reasons this week why you might need to adjust your schedule. And if you have timers set on your phone

for your meals and snacks, adjust them. Because if you're having that snack the same amount of time after lunch as you were before, you've got to adjust your timing of your eating. But you don't have to adjust it based on a schedule of X amount of hours or minutes. Yes, we have the guidelines that you want to follow when it comes to that. But to Gina's point, you should be thinking like, am I hungry for that? Or when I'm hungry, like we've had a season, we've had a time change, the season is starting to change and we've revamped the food plan where you're changing your meals and snack structure. All of these things might need you to revamp your timers and your schedule. And you might need to think about when you need to eat versus when you currently are eating because that is your schedule that you've always followed.

Yeah, Sabrina's noticing that she's hungry for breakfast earlier. So don't forget that time change, right? So the seasonal change, time change. And so this is where like even your sleep is off, right? Like we just basically, we moved our clocks, but we're still eating at whatever time we were eating at. Like, think about that for a second, right? So we're eating what an hour earlier, hour later, hour earlier?

That's math again. Not my forte. Huck with the fucking math, right? What do we do if we don't feel hungry? You still eat token amounts. That's really important right now because you don't want to be making changes to the food plan and then end up not eating enough. And so this is where you still want to have those token amounts of the snack meal or snack, whatever it is. But that is you might find

that you're not all that hungry for lunch. You're not all that hungry for your snacks and or not all that hungry for dinner, which makes sense. And you're gonna have an opportunity to fine tune that the next couple weeks, but we're not there yet. That's too much of a big of a leap to stop to start not having of weeks, but we're not there yet. That's too much of a big of a leap to start not having meals and snacks, you're not there yet. And there's a whole process for that, right? Even if this is your 10th program, you still wanna make sure you're following through

on the steps proper. So still have those small token amounts and then just pay attention. Like, are you not hungry because you overate your lunch? Did you eat too much at lunch? And that's where you really got to dig into those four mindful eating questions because that protein is going to hit different.

And this is where, you know, compared to what you, how you used to feel on your fruit snack, now if you add a protein and fat to it, or you switch it up for something else altogether, you're going to notice, this is something that people don't talk about, is how not only the, I mean, we come from a calorie counting, from calorie counting, which doesn't take into account

where you're getting those calories from. I saw, I love those things where they, the other day it showed like, I think it was like a muffin and a Starbucks drink was 960 calories. Or you could eat all of this glorious whole nutrient rich foods, right? Like a calorie is not a calorie. What your food is made of is really, really important. So that's number one. Number two is foods processed differently in your body. So fruit, for example, you get the energy from that in like a half hour. In a half hour, your body's breaking that down. You're getting

that energy. Whereas something like red meat can take like five plus hours. So you're going to feel more satisfied on red meat than you are fish, for example. Fish can take like 40 minutes to an hour. So how does this factor in? Let's say it's Friday night, I'm going out for dinner. I wanna go dancing afterwards. Am I gonna order the steak? No, because when I'm done eating the steak, I'm gonna feel like way down. I'm just gonna feel like whatever.

I'm gonna eat the fish. I'm gonna feel a lot lighter and I'm gonna wanna dance the night away as opposed to feeling like I need a nap or just wanna sit down at the table all night, right? Like that's how that factors in. Fruit, For example, in the summertime, as we transition, if you do our spring summer program that starts April 21st, we're going to start talking about bumping up your fruit intake. Now we're not adding more fruit snacks or anything.

You're still starting without morning fruit that that snack, but you can maybe add fruit to your like your breakfast. If you haven't been doing that fruit to your breakfast, if you haven't been doing that. Fruit to your lunch, berries on a salad, fruit for your dinner, grilled pineapple, for example. Because in the summer when it's hot, your body tries to keep you low energy and digestion takes a lot of energy, so it's looking for food that breaks down pretty quickly and pretty easily. So this is where you want to bump up your fruit intake and decrease your heavier carbs, right? So this is something people don't talk about. We're gonna get into talking about that

in the weeks to come. They just pick food randomly with not understanding the impact and how it affects their hunger. So you're gonna be hungry pretty soon after you have a fruit snack, whereas opposed to a vegetable snack with nuts and seeds or protein and fat

will last you a little bit longer, right? Or if you take the, take your fruit snack and you have an apple, you get a certain amount of energy from it. Right? But if you take half the apple and you out now add protein and fat, more sustaining energy, you get the energy from the apple and the sustaining energy from the nuts and seeds. So not to overcomplicate things. No, that's perfect. Perfect description. I always think we're gonna talk for like 10 minutes and then I just go on and on and on. It's 30 minutes later. Did I miss anything?

I know we had the same tweak next week, so. We do, yes. Next week is the same tweak. I think, yeah, digging into that, thinking about all the things that are contributing to your hunger, such as detox, your body. We just got off feeding the metabolism where your body's now functioning

at a completely different way. It's breaking down foods differently because it's more efficient. All of those changes are gonna affect how you experience this. So that's why it's super important to ask those mindful eating questions and be in the moment about how you're feeling

and really dig into how does this make me feel? Or to your moment about how you're feeling and really dig into how does this make me feel or to your point when you're looking in your fridge how do I want to feel when I eat this what do I need right now how do I want to feel after how how is this going to hit me and really dig into that because that'll kind of help you get to the end of the program if you're being excellent about food choices. I just got excited there because we're introducing back on track which we don't have enough time to talk about today. But back on track refers to the original food plan,

which your body has become so familiar with. And whenever you go off the rails, like really off the rails, I'm not talking like a few bites of bits here and there, that's a technique that you're gonna implement to help your body get back on track. And the biggest takeaway with that when you read it is people are like,

why can't I just do the basic food plan? You can, you always could. The tweaks are designed to help you get into it even more level up even more and keep things progressing quicker. We just like, it's way more beneficial and proactive to follow the tweaks than the basic food plan. But because the basic food plan becomes so ingrained and does what it does, and that doesn't change.

It's a great way of when you get off track to help yourself get back on track. I don't wanna get into it now, but here's what you need to know. We do have a process and a protocol for if you go away on vacation, you come back, you went off the rails, how to get you back on track sooner rather than later.

If you do find yourself indulging, not just while losing weight, not just while maintaining weight, but when you're just living your life, and let's say you've been maintaining your weight for like a year, you go on vacation, you eat your face up, drink your face up, you come back, your weight is up a few pounds, then you would implement back on track. So for 30 years, I've been using back on track to whenever I go off the rails, help myself get back to feeling my best. So we're going to introduce that next week. But for now, just focus

on what you need to do this week. Yes, exactly. So just I would like to mention if people are still confused about this week or need more information, in addition to asking, we shared some posts this week. I wrote down a list this time because I'm always trying to scramble for them. Read the guidelines, read the 15 high protein foods post that was shared. Yesterday, we shared the how to feel more satisfied post. Today, I believe it was protein shakes that we shared and then food plan revamp tips that went out today. All of reviewing all of that information, which you can find linked in the copy of the check-in post today and throughout the week. If you review those posts, I guarantee you will have all the information

you need to be super successful this week. Pull it all together. That's a lot. And remember at the end of the day, the guidelines. I know you're really working us with these posts you're writing, Gina. No, and then I'm up. I'm still working like all night into the night.

Tony's like, what are you doing? I'm like, I gotta get this post out. I'm still working like all night into the night. Tony's like, What are you doing? I'm like, I got to get this post out. I'm actually really enjoying it. Because these these posts I've been doing is less informational, instructional and more like how it fits into your life. Right. And I think like that's, that's a kind of aspect we haven't had before is all instructional rather than like, what's the real life, like application for this. And so I've been really

enjoying them. Not meant to overwhelm you at all, just meant to help, you know, level up, give you the information you need to pull it all together. We gotta go. Thanks everyone for joining us live. We appreciate you guys showing up. Kim, I appreciate you.

I'm looking forward to our conversation next week. I love back on track. So as you go, I love this program. Me too. It's so great. Thanks, Tina. All right, everyone have a great day. See you tomorrow.

I won't see you tomorrow. I'll see you Friday. Bye.