The Livy Method Podcast - The Tweak This Week - Winter 2026 - Week 4

Episode Date: February 4, 2026

Join Gina and Program Manager Kim as they break down and dig into the tweak we see in week 4 of The Livy Method.The Tweak This Week? DownsizingIn this episode, Gina Livy and program manager Kim unpack one of the most talked-about tweaks in The Livy Method, Downsizing. They explore why hunger can feel louder during this tweak, how diet history and fear around food waste or scarcity can surface, and why feeling hungry doesn’t automatically mean the body needs more food. The conversation reframes hunger as information rather than an emergency, emphasizing mindful eating, asking the right questions, and learning to trust the body’s cues. They also touch on how this applies to members using GLP-1 medications, reinforcing that the process still matters, even with a reduced appetite, because the work is more about awareness than restriction.You can find the full video hosted at:https://www.facebook.com/groups/livymethodwinter2026To learn more about The Livy Method, visit livymethod.com Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livy and welcome to the Livy Method podcast. This is where you'll have access to all of the live streams for my 91 day weight loss program. With a combination of daily lives, guest expert interviews and member stories, there is something new almost every day. Miss the morning live? Want to re-listen to one of our amazing guest experts? Well, this is the place. This podcast is hosted on ACAST, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple, and Amazon music. I don't know what's going on with my hair.

Just ignore that. I'm still putting my earrings on. I still got to put on lipstick. Hi, good morning. What time is it there, Gina? It's 6 o'clock here. I have my shit together. What's your problem?

This is Kim, everyone. Anyone who's new to the program? You don't know Kim. She is the manager of our weight loss program. She also lives in B.C. So she's on a completely different time. So I'm always calling her at like 3 o'clock in the morning. We were so excited to be here today.

that we just didn't even think about getting ready. Oh, legit, though. I, you know, I, I'm excited to talk about this. And Kim just actually added a couple more questions to me right before we started. She said, you know, people with GLP-1s are wondering how to do this. Now, I have been working on an actual post for people taking GLP-1s because they don't have as much of an appetite and they're kind of already downsizing. But that doesn't mean that this tweak still isn't really beneficial for them.

So we can talk a bit about that. but I do have a post. We'll put it up either later today or tomorrow. I'll get on that for anyone who is taking or using GLP ones. But nothing changes with the program. You still want to follow it. It's just you might not have an appetite. If that's the case, you still have just those token amounts.

But then you really want to be aware, too. Your body's also giving you cues too. You kind of know, like, is this too much for me? And if you're not even hungry at all, you'll probably be like, well, heck, yeah, it is. So, yeah, anyway, I got a post. How are you? I'm good. I'm good. I'm excited to be here. I feel like I don't think we did this in week four last group. So it's been a while since I've talked downsizing with you and, you know, everybody's favorite tweak in the group. So. Okay. I mean, really, returning members love it, right? Because I think they feel like they keep getting another chance at it. It can freak new members out. We have all sorts of responses to a, you know, based on people's diet history, food waste issues, food scarcity issues.

afraid of being hungry. There's a lot going on. So I want to get into it and help people have a deeper level. I also got my eye on the comment. So if you guys want to ask questions along the way, I have those two. How are people, though, feeling about it? And what is like, what is the theme that keeps popping up? I think the theme that keeps popping up, hunger is the one. And, you know, in the past, we have a lot of people sharing that they are, there's those, all of those feelings and associations and stuff. But I think hunger is the big theme that I'm noticing this week. And it's, you know, if they are not feeling in tune enough to know when they're slightly unsatisfied and they feel hungry, they overeat because they're still in that mode of like,

I'm hungry. I need to eat so much. And I heard you mentioned it on the live. I think it was on Monday that you're, you know, that that increased hunger is not necessarily a need for more food. But people are still in that mode. When I go into a meal hungry, I'm ravenous. I'm just going to keep plowing through the food, not stopping to eat.

So I think that's part of the issue with the downsizing. If you're feeling really hungry going into it. And I think that's my response to that, obviously, it's like those questions are so key because to your point in a other day, it's asking those four questions. It's not about how hungry you are, does not equate to you needing a lot of food necessarily. And I think it's people getting their hunger signals mixed up with how much they

actually need to eat in the moment. Yeah, here's a comment from Linda. I'm returning member and love that. this week. It continues to surprise me how little I need to feel satisfied and how quickly my portions increase when I'm not mindful. So going back to hunger, right? Like your body telling you, you are hungry and that signal being really loud or louder than you are used to is your body just being really clear. Like, hey, heads up. You might want to start thinking about eating, knowing it's going to take you time to find food and prepare food and eat the food and for your

body also to process and digest the food. So hunger when you are eating like five, six meals a day is not an immediate need for food. But if you're used to going all day long without eating, like, that's not a good thing. That means that you're so out of tune with your body. It's stopped. It's like, I'm not going to bother to tell this bit she's hungry because she don't listen. So let me figure it out. And the next time she eats, I'm going to take everything she's eating and then store that as fat. Right. So so hunger. can be unnerving for so many reasons, but hunger can also, you can be hungry for so many reasons as well. And this is really where you want to be able to trust when to eat what to eat,

how much to eat and not even have to think about it, which is why you really want to ask those fours, that's some mindful eating questions. Everybody up to this point has been eating enough to feel satisfied to feed the size body you are. And you want to lose weight, which means you want to downsize the size of your body. So downsizing your food is one way that start doing that. So when you consistently give the body what it needs, but now less, the body's like, okay, well, we're still getting all this good food, just not as much as we're used to. I actually don't need this fat and haven't needed to use it in that way for a really long time. Let me get rid of some of this fat. So your body adjust to the amounts of food coming in.

Your body is very adaptive, which is why your set point is so high and you keep getting your way back after every time you lose it through a starvation diet, right? So it's really having your body adjust, you learning more about your hunger cues. You need to know what it feels like to actually feel hungry versus slightly unsatisfied versus enough versus too much, right? You want all of those cues to be very strong. Okay. And I just was noticing a comment from Leba in here. Sorry, I don't have my glasses on. So I think it's Leba gold. If one is attuned to themselves, how could hunger mean you don't need more food. And I think the little scenario where we're talking about here is where you haven't like you're, it's almost dinner time. You've been out running errands and you are

hungry. Your stomach is growling. You were like, I am so hungry right now. I could like eat a horse, whatever people say. Yeah. You actually sit down in front of your plate of food. And if you ask, if you stop right at that moment and ask that first set of questions, how does this portion look for me, that's when you stop that noise in your head of, I haven't eaten for so long, I'm so hungry. And you're like, oh, I actually think that this is enough for me. And then it might still be like, you know, I'm really hungry. I could probably eat this. You start eating and you stop again and you ask your love and you're like, oh, I'm actually good right now. I don't need the rest of this. It doesn't always take a lot of food to have those signals from your body. And, you're

all the noise in your brain telling you you're hungry to satisfy you. And that's where it's not that the size of your hunger does not equal the size of your portion. You still need to dig into what the portion looks like for you in your belly. Yeah, you can be really hungry and then all of a sudden you start eating and you're satisfied on a few bites. Yeah. Right. A lot of hunger is, is a lot, you're going to realize, especially when we do our feeding the metabolism week, that a lot of like the stress about hunger is actually in your mind. And you're right. People just don't take the time to get in tune with their body when it comes to their

hunger cues. How do you know you're still hungry, right? Like so this is like, how did you know last week when you had enough or the weeks before that? How did you know when you were satisfied? Right. So it takes practice to really understand those cues. And that's what you're doing.

A lot of people straight up, you're just not taking time. You're not. You're rushing through those questions. you don't really think they're important. You just still have in the back of your mind, eating less is just how to go. And you're not actually trying. You might think it's stupid and waste of time. I don't have time for this.

This is like people always like, they're just like, oh, I'm just going to serve less. Oh, I'm just going to, I'm just going to just leave bites on my plate and not actually do the work. And we hear this all the time from people as they get closer to reaching their goals and closer to maintenance and moving on or in maintenance. how important it is that they actually did that work. We just don't take the time to really do the work. We just, we rush through it. We don't think it's important or we think it's horseshit or whatever. And again, I don't accidentally overeat.

I know the second, the millisecond I've had enough. You don't even, I don't even have to eat my food to know if it's too much, not enough. Or, you know, like, if that's where you want to get with this. And so what's happening is a few things. It's bringing up the issues. It's helping you get in tune. And we do have to adjust the size. the amount of food you are eating because most people are eating way too much. You probably aren't

hungry if you are eating every three hours, all this good nutrient rich foods because probably your body is just starting to process and digest the food that you ate previously. I saw a comment the other day of someone who was like, well, I, you know, when I drink water, I'm full. It's like I'm not hungry anymore. I'm like, think about this for a second. Water doesn't do anything. to satisfy your appetite. If you're actually hungry, it's not the water that you're drinking that's causing you to be full. Chances are, if you drink water and you're not hungry anymore, you weren't really hungry. You were just thirsty, right? So it's very complex, is what I'm trying to say, hunger. This is why I love Jason Fung has a new book. So Jason Fung is the author of

the Obesity Code. He's going to be coming on here. He's a new book in March that's talking about hunger and different types of hunger. So yeah. And yeah, sorry, go ahead. I was just going to say that. And that thirst part, that thirst part of it. And this is, you know, another portion that comes up. Obviously, there's that fear of being hungry and things like that. But even that water, how many times when we diet in the past, I can't think of which diet I was on, like back 30 years ago when that was the messaging, if you're feeling hunger, drink more water. You drink water. you're going to not eat, you'll lose weight. And that's not the reason we drink water on this program.

It's not to fill you up so you lose weight. Like that 1970s, 1980 mentality of all you need is water. I think that there's a lot of starving kids in Africa that would beg to differ that you don't just need water. You actually need food. And getting that balance, but all of those feelings and associations that can come up. And that water one, I think, is one of the old diet dialogues that kind of come

up where if I just drink water, I'll be fine. But it's true that if you are fine, it's not hunger. Your thirst, your body can, your hunger can come up as cues for so many different things in your body too. And it's really when you get down into your belly with those questions, that's where you find out not only what real hunger is, or if you were actually hungry, but also what it is you're hungry for, how much you need to eat, how you're feeling in the moment, right? Yeah, that's the next step. I, there's a couple of things. I was actually nauseated due to hunger this morning. So remember you are doing a weight loss program. And with detox, when your body, your scale is starting to drop your body's heading into detox, you can feel kind of those

nauseated, run down, tired hormones. If you're in tune, you'll actually be able to feel your hormone. Now, hormones don't balance in a straight line. Hormones are always in flux. But we're addressing the hormones through this program. And you're going to notice your hormones adjusting to the things that you're doing. And so feeling that nauseated sense, kind of like, I always say it's kind of like morning sickness, whenever my body's in detox, it's kind of like this morning sickness. But you're still eating all this good, nutrient rich food throughout the day. Nobody is coming even close to starving and depriving unless you've been purposely starving and depriving yourself in the weeks, the past weeks, because you've been eating breakfast,

snack, lunch, snack, dinner, good nutrient rich foods and eating enough to feel satisfied. So a few bites less isn't going to cause nausea because. you're not eating enough food, no one should feel starved or deprived or any of those things. I only worry that I'm not eating enough. I'm not hungry. So if you are taking a GLP1, that is a real concern. And if you don't eat enough, you will actually lose a lot of muscle, right, along with fat. And everybody is talking about that. But that's just because you're just eating less of what you were eating before. This is why you still have to eat those token amounts. If you're you're not hungry, you still have to have those like three to five bites of that good

nutrient rich food of that protein to give your body what it needs. So with eating all those times throughout the day, even if you don't have much of an appetite, you are giving your body what it needs. And if you're not hungry, then why are you not hungry? Right? Taking a GLB1 is understanding. But there are still people who will downsize and not be hungry because their body's just like maybe your weight is dropping and you were hungrier last week. And then this week, you're just really not all

all that hungry this week. So that's what people don't talk about. Your hunger levels change. This is why calories is bullshit because your body's not a robot where you need the exact same amount of food every day. Right. So your hunger levels change today. So this might be a week where you're just really not all that hungry. You could also have a flu or a virus that you're fighting, right? There's could be other reasons why, you know, something else is affecting your appetite. But you don't have to worry about not eating enough. It's not about how much you're eating. It's about where you're getting your nutrients from. People like in a lot of food, a lot of like processed foods, don't have any nutrient value at all in it, right? Like no value at all, but you're eating large volumes of food. So it's not

about how much you're eating. It's but the quality of foods that you're eating. So where's that coming from, right? Like I see someone's shock face on the comment. of I was actually nauseated due to hunger this point. No one's fucking starving and depriving around here. Like, let me just tell that to you straight, kind of like give you a little bit of a shake. And I say that with love, because we get so stuck in our fear about food and dieting.

Is this that diet that you did where you just did cayenne pepper fucking soup, where you starved yourself all day on like 600 calorie? Is this that? Is this that? Because chances are, and again, I love that. I love that we're talking about this. Chances are that this feeling is attached to that fucking shitty-ass diet that you did. Not this, right?

But those thoughts and those feels are really real, really real. Yeah, and I think this is something too where when you're feeling that, thinking about when you're feeling that, you know, like you wake up in the morning, you might feel hungry when you wake up in the morning. That's a good thing. That's good. Yeah. Because you're breaking the fast.

Your body's like, bitch, get out of bed. Let's go. Yeah, that's normal. You're meant to feel. And you'll still notice that your downsized portion is probably going to be enough not to satisfy you, but slightly less. Like there's people that are saying, like, I'm not supposed to feel extremely hungry. I'm being told I shouldn't feel starving. Are you actually extremely hungry and starving in your body? Or is it just your brain freaking you out? Because you want to eat, because you want to eat more food, because you want to eat that, because you're used to every time you have a slight twitch where you might be bored, hungry, whatever.

that you automatically go and give yourself food. And this is your body reacting to every time I start to think about food. This woman goes and gets me food. I'm going to start to do that. And maybe she'll give me more. Oh, wait, she's not giving me more food. What's happening? Like your brain needs to adjust to this too.

You've had the habit of every time you felt slightly uncomfortable putting food in your mouth. That's not normal too. Your brain needs to adjust because your hormones, need to adjust as well. So your hormones like your leptin and ghrelin, right? That grelin tells you when you're hungry. That's the hunger signal. And then there's leptin. But just like there's insulin resistance, there's leptin resistance where you keep giving your body more than it needs. It just kind of gets used to that. And then when you give it less than what it needs, this is where you're like, oh my God, where's all my food? It's not that you need that much food. It's just that you are used to

that much food. There's, if you've ever gotten sick, and I use this as an example, so say you ever got the flu, or you were sick and you were like couldn't eat for a while, right? And then you start to feel better and then you eat again and you can't eat a lot of food. And you're like, oh, yeah, I just can't eat. Like, I just can't eat a lot because like I, you know, must be from being sick. No, it's because your digestive system has kind of had an opportunity to reset a little bit. And that's what we're doing. We're decreasing the amount of food that your body is used to, not the amount of food that

your body needs. And that's why your set point, if you're care, listen, if you're carrying X, here's the truth. Here's the truth. This is a hard, this is a hard truth. If you are carrying excess fat, you'll never be starving because your body is literally carrying an emergency reserve around with it. That's why it is stored that fat. That's why your set point is so high. Your body needs that to feed into to maintain your set point. Your body's like, oh, I need all of this food. You're not going to starve because you literally

have all of your excess fat for fuel. That's a, I mean, that's, that's, that's, that's, that's, that's, that's, that's, that's, that's, that's, that's, right? So nobody here who is looking to lose weight is actually starving. And, and, and I get, this is not me. This is Dr. Jason Fung. He's like, think about this. People think they're so hungry and they're starving, but are they really? Because they have all this excess fat. You're not talking about people who've been starving for, they're actually, actually starving where they have no, and they're, they're, they're so thin. They don't have any excess reserves. Most overweight people or people carrying excess fat have reserves to last them a really long time, right? So yeah, so what you get used to, it's what you're getting used to. And so it's very much tied to your brain. We do this, we do this, if you're due to the

program, and if you're a attorney member, we do this thing called feeding the metabolism. So we bring you back to eating dissatisfaction. And then what we do is take the same portions that you've been eating to feel satisfied and simply split them into. Now, don't overthink this because we'll get into it. It's not for a while now. And then you eat that first portion mindfully. And then you have to eat the second portion. And if you're not hungry, you still have to have a token amount.

So many people, without that fear of no food later or they can't eat the rest or food waste or whatever, so many people are like, do I really have to eat that second portion? Like, now that we're in downsizing, we are just leaving a few bites on the plate. but when we when we feed the metabolism we literally take your whole portion split it in two and after you eat the first portion and give your body time to process and digest your food without that pressure of not being able to eat the rest people are like but i'm not even hungry for it i don't want it literally the day before they were eating the whole portion and once you split it up you give your body time to start to process and digest and if you have to eat the second portion or for lack of a better word are allowed to eat the second portion,

without that diet chaos in their brain, they're like, I'm not hungry for it. Do I need to eat it? Like that's the difference with what's happening in your brain, right? So I just want to say the contrast of the thoughts and the feels and the fear that I would never ask you to do anything that is going to make weight loss harder for you, ask you to do anything that's unhealthy for you. We have that post today,

why it works. Definitely read that, right? So a lot of this is happening in your brain, but what's happening in your brain feels very real. Feels very, very real. And your body, too. Like, you might feel nauseated, but I would tend to guess it has nothing to do with a couple days, three days of eating slightly less. It probably has more to do with the fact that what you've been doing up to this point is actually affecting your hormones and you're noticing it or your weight is about to drop and you're noticing it, right? Or you could just have a cold or flu or virus or something happening. Well, and that's the thing, too, is if they've been, if you've been eating more than you need up until this week, and this is the week where you're actually just finally getting in tune with your portions, because for some people, it's the portion is very much what it looks like.

And once they downsize, we're still hearing from them like, oh, well, when I ask myself the questions, 15 minutes later or 10 minutes later, I'm satisfied. That means that you weren't eating to satisfied last week. That means you've just gotten to that point this week. And if you've been eating more than you need prior to this, your body is busy digesting food and processing food. It's making it harder for your body to get into detox when it's busy focusing on taking care of all the excess food that you are giving it that you don't need too. So all of these pieces go together to create the weight loss that comes from this program.

Yeah, it is about how it all works together. And look where people are at, right? Taking the time, this is key for me. Walk fast, talk fast, eat fast, drink fast, right? You probably are super productive and get a lot done too, right? Slow, it's probably your superpower. Slowing down is my challenge, but I'm focused on it, right? Like sitting down and eating with my husband helps.

You probably could go all day long without eating because you're probably really focused on the things that you're doing. I do this as well. So this is where I have learned I have to check in on myself. And when Tony says, are you hungry? I'm like, no, I'm good. But then he plops food in front of me anyway and I end up scarfing. the whole thing down because I'm actually really hungry, right? So knowing that about yourself, I like Nancy here, I used to eat every time I thought of food. It was a trigger. Oh, for so many

reasons it can be a trigger, right? Now I realize it was boredom. Last night in my live, someone was talking about how they're training for a marathon, right? And so with downsizing, you want to make sure you're eating enough. And it's really interesting because I said, well, you want to be in tune to what your portions feel like, not about what they look like. So say I'm not a marathon running person, I might, you know, one egg, two egg, I feel like that's enough for me and then I downsize that portion, right? Maybe I start training for a marathon or working out hard. So I am, I am hungrier. So now I just eat three eggs, four eggs and downsize from that. So it's not like you're keeping your portions. We're not, if you're a returning member, you're not trying to keep

your portions small, right? So downsizing is just as much having one point. portion leaving some on your plate as it is portioning out a portion, eating it, still being really hungry, going back for seconds and downsizing that second portion. It's just as much as eating two eggs and downsizing. And then the next day, you actually need four eggs and then you downsize that portion, right? So your portions each day are not static. The food plan remains the same, but your portions can change based on your hunger levels. So if you're extra hungry because you are now training for a marathon or being really active, maybe even shoveling more snow or for whatever reason, you can eat more food, but still downsize that portion. So that is why you shouldn't be afraid of not eating enough food

if you are connecting to that. A lot of people freak out by what they see on their plate, not on what they feel on their plate. Yeah, I think that's why the four steps of mindful eating are the key to this week. You have to be asking those questions. We don't leave that behind. You're going to be needing to do that for the whole program. We don't leave that behind when we move into week for. And you're going to be really interested next week because next week we go back to eating to satisfaction. But satisfaction is going to feel very different next week off the heels of doing this work and really tuning into your portions when you were downsizing and realizing like, oh, I thought I was downsizing, you know, the first couple days. And then tomorrow you might be like,

oh, now this is what I should have felt like yesterday. It's all a learning curve. of it's, you know, you're going to make your way through learning and asking yourself the questions and getting in tune with what your body signals are. So yeah, Monday, Tuesday, you might not be able to tell when you're slightly unsatisfied, but Thursday, Friday, you might be like, oh. Yeah. Again, this is one week, right? You hear a question here. How do we eat less when I'm barely making the minimum protein? I'm concerned about losing muscle mass and perimenopause. So when people talk about losing muscle mass when it comes to dieting, they're talking about shitty crappy diets. They're not talking about what people are doing here on the Libby method. Protein at breakfast, right? You're going to be

able to add protein for morning snack later on. Protein with lunch. You can add a boiled egg, protein to your veg snack. You can, you have your nuts and seeds have protein in it and your dinner has protein in it. You still got to lose weight. Like, let's be real about this. You still have to lose weight. But there's a difference between weight loss, which is starving and depottenant. And depriving yourself and not making sure you're getting enough protein. And then there's fat loss. It's not just protein that you need. And quite frankly, eating more protein than you need, not beneficial either, right?

So also, like, where are you getting your protein source from? Like, you know, like, this is where you want the most bang for your buck. And go look at the best quality proteins that you can. So it's quality over quantity. It's not just like, oh, trying to get, you know, just little, protein here and there. Like if you're having, um, yogurt, you can drop some protein powder in that, right? Like increase the protein content on that. But if you're following the program, actually and not just trying to starve and deprive yourself and also do the program,

you really, nobody needs to worry about, um, not getting enough protein in their diet because it's also who, who fucking cares how much protein you're getting in your diet if you're not sleeping at night? You know what I mean? Do you really need that much protein in your diet if you're not exercising and moving your body? probably not right so there's so many other things to think about this is one week where we're tuning in and bringing up those thoughts and fears and this is where you're getting more in tune to your portions you can't just keep eating the same size food with the body you're at now without also increasing your metabolism so it's about getting in tune to those portions having you eat healthier

all around addressing your hormones through other ways nobody if you're following the program the way that it's designed this is not a rational fear for anyone they're just taking what they've heard from out there. You know, you're taking GLP1s and you're just eating less of what you're eating. You're not even care. There's someone I know taking GL1s and she'll say, I haven't actually changed anything. I eat all the same stuff. I just eat less.

Well, that's not necessarily healthy or that's not, you know what I mean? So if you are worried about your protein, make sure you're using better quality. It's a great question, by the way. Make sure you're, I just want to have you understand. Like this isn't, you don't really need to worry about this if you're following the program. And so if you want to bump up your protein choices, where your protein sources are coming from, and then you can always drop in some protein powder. But how about we do plain protein?

This is what no one's doing. No one is doing plain protein in water. They're not. They're getting the chocolate protein, the vanilla protein. They're making, you know, chocolate vanilla cookie brownie mixes. They're trying to have their yogurt turn into some, like, I don't know, special morning delight. I don't see anyone who's worried about getting protein and just taking straight up flavorless fucking protein and drinking it. Do that. Do that. But no one's doing that, right? No one's doing that. Well, I mean, it's interesting because we hear the two conversations. We hear that, oh, well, I like to have my overnight oats. I like to have my toast with breakfast. I like this. So people don't want to let go of those, but they're worried about protein. So if you can't eat as much because you are full, then what if you? you just left out the bread and focused on the protein? What if you didn't have the overnight

oats and focused on the protein? What if we moved away from what we liked and had what we needed if we are concerned about the protein too? I like that voice, but I like my over. That's how I talk to myself and I'm trying to convince myself into anything. But I really like this. Oh, and I'm tired today. Oh, I just can't. That's how one. That's my winy ass voice when I'm avoiding the things I'm doing. You know, all of it is just so, here's the takeaway before we go, all of it is just so valid. It's like, what is popping up for you, right? So combined this conversation with Dr. Dina, what are the, what is the concerns and the thoughts?

And maybe protein is a concern for you because what are your choices? Like, what are you doing, right? Maybe not eating enough is a concern for you because you are taking GLP ones or you're not really connecting with your hunger or. you're just so focused on what you're doing at work. Like, that's the beauty of this. This is all about learning. There's no right or wrong way.

There's no right or wrong way. It's all about what is the learning in here for me? What is the thoughts, the feels, like, what is like, you know, what you shouldn't do is feel that you're doing something wrong. You shouldn't feel like you're doing something wrong, right? Oh, I'm not doing this. I'm not doing that. Where's that thought?

And that's probably tied to those crappy diets, right? So yeah. All right. Feel all the feels. If you continue to do what you always do, you'll always get what you want. Yeah, we got to make chance. This is, it's about pro, it's never what you think it is on the surface. This is why we say, downsizing is not about eating less.

It's less or it's less about eating less and more about the thoughts and feels that pop up. It's a way in, you have to rewire how your brain. functions and your thoughts tied into dieting. You have to rewire your body, your set point, your hormones, how it chooses to process and digest your food. So you're rewiring all that. We have to kind of get in there and shake things up or below things up so that you can piece them back together in a way that is going to help you

be able to not just lose weight in a healthy way, but be able to maintain and sustain your weight. What do you want to say before we go, Kim? Um, don't stress about this. It's like we're going to get another chance to do this in two weeks. And I think weight loss is stressful enough that don't stress about this because the more that you stress about this and overthink it, the harder it's going to be. So really just like don't worry about, don't future trip about being hungry later in the day. Don't stress about not getting enough food.

Don't stress about, oh, I didn't move those few bites today because I forgot. Just really, like we have the rest of this week, which is actually four more days after today, almost five days to do this. Yeah. We're going to go back to satisfy. We are going to have another shot at this. Take journal, journal through this week and write all of the things down that pop up for you, because that's what you want to try to find a solution for for the next time that we do the downsizing.

Yeah, love that. Have fun. Get curious. And yeah, you're right. We're going to do it again. And whether you choose to portion less or leave less, whatever. whatever, whatever gets you through this week. You can work on it and build on what you're doing when we do the downsizing again in the next couple weeks. Don't future trip. I love that.

Just be in the now. We have Cal Buchanan joining us tomorrow. He's so fun. He's like our wellness guru. That's what I'm calling him now. That's like so like I don't know, 2000s. What else do you call him? I was trying to explain him to somebody last night. And I was like, I think that's the same thing I said. He's like this wellness guy. He like knows everything about wellness. He does. He's amazing. And then Alyssa's joining us. I don't know what she's cooking up. Something with fiber.

I've been saying her favorite effort is a lot different than my favorite effort, clearly. But we're talking fiber. It's going to be great. She got some really great food. She's going to be cooking up for us. So we got a great rest of the week. And then we have a great rest of the program, y'all. Have fun.

Have a great day. Kim, thanks for joining me. She can be back each week as we talk about the new tweaks each week. Just kind of breaking them down for you. Yeah. Have a good day. Thanks, Kim. What do you got to say before we go anything to our members in? You guys are doing great. This is really a lovely group to be in. I spend time in the group every day. And everyone, I really love where everyone is at. And there's a lot of thinkers in this group who really want this for themselves.

And that makes me really happy. So keep up the good work, guys. Okay. Love it. All right. Thanks, everyone. Thanks, Kim.