The Livy Method Podcast - The Tweak This Week - Winter 2026 - Week 9

Episode Date: March 11, 2026

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? Food Plan RevampIn this episode, Gina Livy and Kim reflect on the realities of showing up for your health even when life feels messy, from time changes and lack of sleep to nagging neck pain and busy family schedules. They share candid moments about navigating those everyday challenges while staying committed to the process, before shifting the conversation to the deeper science behind the weekly tweaks in The Program. Gina explains why weight loss isn’t simply about eating less and exercising more, highlighting how hormones, different types of hunger, and strategic food choices, like prioritizing protein and healthy fats, work together to support satiety and help the body release fat more effectively. Finally, before signing off, they answer a few members' questions about the Food Plan Revamp.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. Oh, hello.

Hi. Good morning. Excuse me. I was like attempting a workout and then my sourdough starter actually started to rise. So I was just excited about that. Then I went down the sourdough bread thing. Anyway, good morning. Hi.

Good morning. Yeah. How are you? I'm good. I'm a little sleepy, but I'm good. Or delirious? I don't know. I feel a million times better. I got a great sleep, believe it or not, contrary to how I look. I got a great sleep last night. I wasn't able to do the live last night because I have had this excruciating neck pain and back pain, which has just made me the grumpiest

fucking bitch on the planet. And Tony finally had enough of me. He was like, you need to go. Because I used to go to chiropractor all the time when I used to get migraines. And then once I made it through my year of menopause. It's just like, I feel like a different person. The sensation I'm going to have a migraine every day is just gone. And so therefore, I haven't been going to the chiropractor. And then now I have this, it's like this, anyway, it was so bad. I don't know if you could probably notice in the lives, but I couldn't even hold my body up. It was so tired. So, yeah, Tony had enough of me. So he's like, you need to get in and get in now. And it would, thank goodness I went. But yeah, I'm sleeping. I'm feeling better, sleepy. But I feel wonky.

So things are, I think it would be, it's like a time warp vertigo thing, I think. Yeah. Well, I normally, you know, you have all of these things that we say, we had a whole post on tips for the time change. The one thing that I didn't read that. They're into that is like life. And my daughter was in a dance competition last night. And the awards weren't even until 9.30 at night. So no.

I didn't come until after 10. And my alarm goes off at 4.45 in the morning for this. like so I can, you know, look like this. And it was like that it doesn't, the time change doesn't care that she has a dance competition. It doesn't care that we have to get our, you know, companies don't care that their employees have to get up for work. Kids have to get up for school.

So part of it is just like, I guess we just suck it up for a few days until we readjust, right? Yeah, kind of like I guess it's like jet lag when you travel. But, you know, I have learned a lot from Elena and our tips. And, you know, I guess we should have her on. I just feel like everyone is sharing tips. about the time change. And that's kind of the point. Like, yes, you can, you know, maybe get up earlier or, you know, go to bed earlier or whatever that might be and adjust. I think we don't think about that,

to be honest. But to your point, life is happening around us and no one else is adjusting. So we could end up eating dinner. We could eat dinner a little earlier or make maintain eating dinner earlier or we could get up earlier. I don't, I forget how it works, but go to bed earlier. So rather than staying up later, later, an extra later thing, oh, it's only really nine o'clock. I can stay up an extra hour later because that's what we end up doing. We should just go to bed earlier, but we don't. So anyways, I don't, are you still there? Hello? Did I lose Kim? I think I might have lost Kim. Yes. Are you still there? Yeah. I just saw you get a little loss too. Is it me or you? Well, we're getting these like really crazy rainstorms.

Yeah. We're getting these really crazy rainstorms here. I think that might be what it is. Oh. Are you still here? Oh, maybe. I can't do this by myself today, Gina. Don't you go on me.

I am here. I am here. Okay. So Gina seems to be okay. Kim is freezing. Okay. So do we want to kick Kim out and bring Kim back in or we go? I want to try that?

Okay. Jody. This system is quite fitting for the day that we're having. Okay, anyway, until we figure out what's going on with Kim, whether she's there or not, we are doing our revamp weekend week. So we wanted to talk more about, we just kicked her out.

See ya, Kim. Get the fuck out of here. A couple things I do want to talk about is tonight. Dr. Jason Fung is joining us for anyone who missed it during the morning session. He's going to be coming live tonight at 7 p.m. I want to continue the conversation with him. It might be a little bit more of the same talking about why diets aren't calories and versus calories out.

He talks a lot about different kinds of hunger, right? There's that physical hunger. You're actually hungry. There is that emotional hunger. And then there is that conditioned hunger. And this is sort of what ties into the tweaks each week. I know I mentioned this, I think, on the live this morning, where someone talked about how, why do we keep doing these tweaks?

Like, why do I have to, if I want to sign up for the April program, do this all over again. And it's so much more than just eating less and exercising the more. We know that's not it. So yes, what you are eating is important. And where you get those nutrients from, like what those calories are made from, also important. So we've talked about hormones, like your hunger hormones, your leptin, your ghrelin, things like GLP1, which is a hormone and all of that. And so by bumping up protein and fat, you're feeding into your satiety hormones. Those foods make you feel more satisfied without the need for insulin, right? And so this is about keeping your insulin levels low. Insulin basically is your fat storage hormone. It decides whether it's taking the foods that you are

eating and storing those, that glycogen into your, the glycogen is the energy you get from it. It's choosing whether or not where to store that energy, basically. So this is why it's not calories in versus calories out. So bumping up your protein and fat this week is about feeding into your satiety hormone. So people will describe this week. Are you there? Are you with us, Kim? Yeah. So people will describe this week as feeling a little heavy and slower, sluggish.

They're not hungry for their other snacks. So just that small change. Like, think about it. Protein was still, and it always has been the focus for breakfast. All you're doing is adding protein to your fruit snack or you can choose something else, which has got protein and fat and carbs in it. Once you're just switching up the star of the meal, so it's protein, which is, it's, it Now, dinner is different, but essentially nothing has changed.

Just the timing that you're doing that. Your afternoon snacks are down to one afternoon snack, but you can literally combine your veg snack with your nut and seed snack into one snack, not the same, not two separate portions. You're not doubling the size of your snack. So really what is really changing is you can now add protein and fat to your morning snack, and instead of two afternoon snacks, you're down to one. But the change that you can feel is pretty significant, right? that small little nuance in that change is very significant.

This is going to interrupt the pattern. So this whole time we've been eating breakfast, snack, lunch, snack, snack, dinner. So we're interrupting the pattern and the routine of that, right? Your brain is thinking differently, especially off the heels of splitting up your meals and snacks. So it's about changing your brain. And if you missed it yesterday, you've got to listen to the conversation that we have with Dr. Beverly David, right? right there you you the the neuroplasticity this is what we're talking about your your brain's ability

to change and when we talk about conditioned hunger with dr jason fun the food noise i just saw Oprah talking about this this morning actually Oprah's talking about how i went on glpl1 that's the hormone that makes you feel satisfied and this pops in about and uh you know for a minute after you're done eating your foods you take the glp1 medication it makes you feel satisfied for like a whole week right So Oprah decreased her medication. And then she noticed that she's just like, well, I noticed when I decreased the medication, even though I was eating healthy, I still gained weight back and the food noise came back. Well, that's because Oprah, you didn't work through any of the things you weren't intentional

about changing your brain and the brain is wired to your foods. You were just simply less hungry. So although you still ate healthy foods, your body still felt the need to store that fat and your brain functioned in a way that the food noise came back because you didn't do anything to rewire your body physically and how it chooses to use the food you were eating. And you didn't rewire your brain to think differently. So all you did was simply eat and we know this. So when people and there's no disrespect to JLP ones. this is why you want to be here if you're taking a GLP1. This is why these tweaks are so important.

We know, or I know from going to the obesity conferences, that they've studied people taking JLP ones. Their grocery bill decreases, but what they buy for their groceries remains the same. So people who are taking JLP ones and not doing a program like this alongside of it are just simply eating less of what they normally ate. that's it, right? And so they don't have that because they're not hungry, they don't have the

physical hunger, so they're not dealing with eating when they're hungry. They don't have the emotional hunger, so they're not dealing with eating when they're triggered or when they're whatever, which is why people are getting depressed when they're taking these medications. Like that's a side effect of them. And they're not dealing with the conditioned hunger. Right. So this is why, especially if you're under GLP1, you want to go through these motions. because you're able to reconnect your body and your brain through the routine of the program, plus everything that comes up and the way you're working on rewiring your brain. So whether you're taking gLP ones or not, this is the change that you are making to create a new lifestyle,

new way of living, new way of thinking, right? So that's what these tweaks are all about. So this you're working on the satisfaction that you're feeling from your bumping up the protein and fat. also the switch in the routine which is really important make it really easy for the body to get the nutrients that it needs. Next guest is Oprah. Oh my gosh. I would love for Oprah. I would love to talk to Oprah because that's the big, Oprah's the big reason why I am.

I created this because I grew up watching Oprah and I loved her. And no matter how you feel, I know people, she's not everyone's favorite and I respect that. I grew up watching her have all these guests on. And every week it was like losing weight this way, losing weight that way. High fat, low fat, high protein, this. And I was like, why don't everyone's saying something different. So we're all human. We have a body.

Why can't she get all of the brightest minds in this field and get them to agree on what it is? And to me, everything was just sick, right? Everything was like a quick, fatty, sound mighty back in the day before we had social media thing that got you to try that diet. Cabbage soup, cayenne pepper, low fat, high protein, Atkins, whatever it was. I was like, well, there's truth in a lot of this, but why don't we bring it together and I'll have it work together? There's probably not a lot of money in that because what I do is not rocket science. the package, the way I've put it into a method in a system and a community, okay, yeah, right? There's science behind that.

But at the time, you take it back 20, 30 years ago, that wasn't it, right? And so I've incorporated all of these different types of things into the program and been like, okay, what works? What's the best of the best in terms of making change? And on top of that, not just physically, but psychologically. Anyway, I digress. You're here, so I no longer have to fill time without you. What do you want to talk about? Where are people at with this tweet?

I think people, I've seen some people really excited about this tweak. Haven't seen a lot of people missing the two afternoon snacks so much other than maybe some shift workers that have said it. But I think people are really excited to switch things up. I think one person said it and I don't remember who it was. I read it earlier in this week and I was looking for it last night when I was putting together some notes for today. and they just said that they needed that little, like the little, the tweak to just flip things around in their mind a little bit. And to just snap, almost snap them out of it because they felt like, okay, we've been eating the same thing, the same, everything for these weeks. And they needed that to snap them out of it.

And I thought, what a great comment because so many people sort of want to fight against it. Like, what if I still want the other snacks? you know, if I'm adding fat and protein, won't, you know, will I be getting enough vegetables? All the questions that people kind of have when we tweak them thinking second guessing it and just this person recognizing that doing something a little bit differently. Like this is only for two weeks. This isn't how we're going to be eating for the rest of our lives necessarily. But just really looking at these tweaks and taking out of, I'm going to do this for two weeks.

And I'm going to see how it feels. I'm going to really invest myself in how I feel when I'm eating this way, what this does, what comes up for me physically, what comes up for me mentally while I'm doing this. And then I'm going to take that and I'm going to apply it to what happens next, whether it's, you know, like the next in the program, obviously, but also next in our life, in our maintenance, in your, and this is to your point about the GLP ones and stuff and even other diets of them not, people not maintaining it and it being a schick. It's like the reason that this program works is because what you're learning in each of these tweaks and digging into it is

teaching you something. Yes. It's not for just those two weeks. Yeah. What you're meant to do is take what you learn in these two weeks of the food plan revamp and you're meant to apply that to how you eat moving forward to how you make the decision about what you're going to eat or what you're going to choose to eat. And this is the kind of thing that. You know, it's some people that go through the motions and are even some of those A-type personalities that are just ticking boxes. It's very easy for people like that to move on. And we had somebody ask at the beginning of the week like, oh, so wait, am I still splitting the

meals and snacks now with this tweak or is that done? And it's like, well, it's a, this is a new thing that we're doing. We're trying, you know, you're taking what you learned when you were splitting those meals and snacks with eating the protein first and how it would have. affected your body. And we're now rolling this in. We're taking that to the next level by adjusting the protein and fat in our meals and snacks. So it's all, it's continuous, but we're building on it throughout the program. And that's something, if you're ticking boxes and you're like, I'm done with downsizing. Move on. I'm done with mindfulness. Move on. I'm done with, you know,

feeding the metabolism. Move on. And you're not taking what you learned. Yes. Those weeks with you into the next week. You're really not getting the most you can out of the program. That's because you're treating it like an old shitty diet. Eat less, exercise more. That's it. Count your calories. That's it. I'm out of here. That's it. Right. And this is why you got to listen to that conversation with Dr. Beverly David yesterday because this is learning to trust when to eat. You're actually hungry versus triggered versus stress versus coping versus habit, whatever that is. Like what the or the why you eat, right? Like trusting when to eat, knowing exactly you what that is about. Am I actually hungry here? Am I just pissed off because, you know,

someone said this or did I just have a stressful day? Or is this normally when I have chips and wine and whatever, right? Like, and not just why you're trying to lose weight, but after you're done, not even maintaining your weight, living your life, just being able to trust that. Right? Instead of buying, you know, a candy bar, I just realize you're fucking dehydrated and you need to drink some water. So when to eat? What to eat? I need some protein. I'm going to go rip a cow's ass off because I need some steak so bad. I need some fruit. I need some leafy greens. I need a salad. Oh my gosh. I need a salad. Not just while losing weight, not just maintaining weight living your life. And also how much to eat. Know before you even eat anything that's too much,

not enough. You're going to need more. Know the exact moment where if you take one more bite, Oprah doesn't know that. This is what I'm saying. I love me some Oprah, right? So she listens right now. Oprah doesn't know that. You want to know why she doesn't know that because all she's done is eaten less of what she already eats. That's the work, right? And so yeah, you're not, when I say you're carrying forward what you did like in the program, you're not the physical steps. Everything you've learned, you are bringing forward. So if you're just treating it like check the box, check the box, check the box, this is why a type people crush the program. They love the weight loss program. They struggle in maintenance because they just checked off boxes, lost the weight, and then didn't do any of

the mental part. And that's where they don't know how to trust. That's where they have a really hard time. Right. So to your point, and the thing about this is it's all happening on the slide, you are actually learning. If you're still here listening to this today, you're already doing so much. Sometimes we overcomplicate it because we think, oh, like, am I doing it right? I want the scale to move. I'm not doing enough. You're already doing enough. I want to talk about someone, just mentioned, is it normal to gain weight this week? So it's never normal to gain any weight while following the program. And sometimes I think this comes down to people not trusting the tweak or they're going by the scale. So I want to remind you, if you are doing everything the way we suggest, and you

can't see a reason why the scale would be up. So you're like, you know, crappy sleep, working out, you know, stress, like, there's a whole bunch of reasons why your weight will be up. while you're losing, while you're maintaining, while you are living that have nothing to do with gaining any real weight. There's also one very good reason why your weight will be up while doing this program because it's about to drop. So I find that when we switch weeks and tweaks, people forget about the basic foundations of stuff, right? Like you're going to be extra hungry in the evening before your weight drops. Waking up the middle of the night is normal around 3 or 4 o'clock time right before your weight drops feeling bloated and kind of, you know, normal right before your weight drops and weight up

right before your weight drops. So don't forget about the basics. And that's why we did kind of revisit that scale conversation, right? So yeah, just want to remind you of that. And this is the lead up and the setup for the tweak that we have for the last two weeks of the program where you get to even more personalized, still following the program, when and what you are eating. And each time you go through these motions. When you don't have any questions, when you don't have any doubts, when you completely understand it, when you get it, even if you're not done losing weight or not, that's when you know like it's coming together for you. If you still have doubts and questions and you're wondering, you're not sure why. If you don't understand why we're doing this tweak,

read over the why it works. Read over the science post. I find a lot of people don't invest in their time in that and they're really missing the why. And I think if you can really understand the why, then you're like, oh shit, oh, fuck, look at me. At the end of the program, you're going to look back and be like, oh, I see. I see how this all comes together. And I see how this has worked for so many other people, you know. I want to read another comment here from Maryland, trying to get my footing. Of course, it's only day three.

And this is why we do this day three and why it works is on day three and not on like when we roll out the guidelines because you have to kind of let the thoughts and the feels that are all part of it kind of bubble up. right? Like, that's the work for you. But I do find myself more full. So it's interesting that you use the word full. No one should be feeling full while doing this program. Enough. Feel like you've had enough, right? So then you're feeling satisfied, full. So it's interesting because I do believe in words. So Marilyn, I would ask you to take a minute and why you use the word full and what that means to you and what, like, describe that what that means. And that makes it easier to go down.

to one afternoon snack. You're still trying to lose weight. So we are not trying to eat more at lunch, for example, so that it satisfies us longer. We are focusing on protein, but we still want to ask the four sets of mindful eating questions and portion wise eat just enough so they're walking away feeling satisfied. So you're not trying to feel more full at lunch in order to not be hungry for that afternoon snack. In fact, you want to feel hungry for your afternoon snack that you're missing. Because your body's going to be like, where's our snack, right? Like, that's where you're interrupting the routine, the thought pattern. That's where we're working on that. That's where we're working on. So the goal with this is just to not feel satisfied all the time. It's to feel hungry because

you legitimately need to eat and your body is noticing that you are giving it less. than what it is used to. So you don't need two afternoon snacks. Your body has just gotten used to those two afternoon snacks, right? So scale was down yesterday and back up today, emblematic of this round for me. So that's another thing. People forget the basics. Scale goes up, then it drops. This is usually when people forget to support the body and detox. Scale started to move. You want to be protective of your sleep. You want to make sure you're drinking that water, doubling down on those fours and some mindful eating questions and recognizing that it's normal for your weight to go back up as it's still trying to release fat because it's retaining water. So this is where you don't just want to drink your water.

You need to give your body even more water to support that body and detox and your weight will continue to drop. So once your weight starts to drop, it's still dropping for the next three to four to five days sometimes. It's just we stop doing the things. We stop being as diligent about supporting because, oh, well, I guess it's gone back up again, right? And when your weight is dropping, you tend to not be as thirsty for water. So we don't drink it when we really, really need it. We work so hard to get that scale moving. Then what starts to move, we're like, yay.

And then when it goes back up, we're like, oh. And then we forget, it's just back up because it's retaining water so it can continue to release that fat. So some of the basics in there, I appreciate that comment. Yeah. And I think, too, one of the things that drips people up this week is if we are bumping up the fat and protein in our snacks and in our meals. It's what it looks like.

If you've been looking at your portions and looking at what they look like versus how they feel, thinking about the foods that are on your plate or whatever, you might look at that and say, this is how much I normally eat for lunch. But you're not thinking I've adjusted what I'm having for lunch. I am making the protein star for lunch. I am making sure to have a focus on protein and fat. vegetables are sort of more of a sidekick now to this lunch, that's going to hit differently. So you're not, if you're looking at your, if you have a lunch container, say you have one of those

amazing bento boxes that everybody uses for their lunches, and you're used to filling that with the foods you've been filling it with up until this point with veggies being the star at lunch. Yeah. When you fill it up this week and protein is the star, that's going to hit different. It's going to feel different and it's going to take you a different amount of time. Your body's going to process it differently. it's going to take you a different amount of time to digest it. And that is, that's going to affect how satisfied or you're full.

You're feeling a full could be that you're trying to eat the same amount of food, but you just put more protein and less vegetables in it. That's a good point. That's a good point. Go by how you feel, not by what your food looks like, portion wise. I love this. So keto, everyone, when I first called this the high protein and fat revamp, people like, it's keto, it's keto.

So there's a couple of things. You need to give your body time without processing and digesting. foods. That's why it's really important to not eat after dinner. You really want to make a difference in your weight. Don't eat dinner as early as possible. Give yourself as long of a time as possible without eating. That's why you do have the option of choosing not to have breakfast, but you do have to have that morning snack. So that's a big mistake that people make. So, so really making sure you're not eating at night, giving your body time. The other is insulin. Like insulin is your fat storage hormone. I don't, I don't really get into insulin spikes and whatever because your insulin is supposed to, you eat something

high in carbohydrates and that's what your body does, right? Your insulin goes in, tells it where to where to allocate this, allocate that. Like that's a normal functioning of your body. So this is why I don't like to get too dramatic about insulin spikes and all of that. And for the most part, you should have already been decreasing your breads, your pastas, your crackers, your baked goods, any of those kind of like processed carbohydrates. You still have lots of veggies or carbohydrates, fruits are carbohydrates, like you're still getting a lot of carbohydrates in your diet. So your body is not going into ketosis. So this is different than just keto, which obviously is not sustainable.

But definitely it's a benefit to decrease how much your insulin your body is used to using. Just for the sake of time, because I want to go through some questions. The first one is, though, how much nut butter and cheese is too much? If I ask you, are you having too much nut butter and you're like, you probably are having too much nut butter. If I ask you if you're having how much cheese you're having and you're like, eh, you're probably having too much cheese. You know, you know, we don't count. We don't weigh.

We don't measure. But you know, if you are licking the spoon or putting peanut butter, nut butter on a spoon, that's probably too much. And again, to Kim's point, it's about how you feel, you want to add the cheese, you want to add the nut butter. How are you feeling? So you're not taking what was your fruit snack and now adding, like, you know, like, you're You're not taking that apple that you were eating and now adding nut butter to it. If last week you ate that apple and that was enough for you, now you're adding nut butter to it.

That's going to be too much for you. So what you're going to do is cut your apple in half and then add the nut butter. Like that's the difference, right? That's what Kim was just talking about with those portions. So you're not adding everything on top of what you are already. All right. Let's get into a couple of questions here. If you have Greek yogurt for breakfast, can you then have cottage cheese for morning snack

with your fruit. Guidelines saying yogurt or cottage cheese, if not had for breakfast. Don't know if that with yogurt. Can't have yogurt again. So you really want to watch your saturated fats here, right? There's the different kinds of fats. Your omega-3s, your saturated fats. So you really want to make sure there's nothing wrong with fat is just you want to make sure you're getting the right mix of fats. So if you're adding more cheese, you're adding in yogurt, you're adding cottage cheese. I would probably add it in only once a day. But if you had cottage cheese for breakfast, you can maybe have yogurt with your fruit in the morning. I just wouldn't go like to, you know, just cottage cheese and then just yogurt,

obviously, for your snack. So I would just be mindful and reasonable about how much dairy you're adding in. So if you're also bumping up your cheese on top of that, you might not want to be like, oh, my goodness, I'm having cottage cheese for breakfast and yogurt for a snack and cheese for afternoon snack and then adding more cheese on my meals and whatnot. So this is why you want to be making sure you're taking an omega-3. as well if you're increasing. Anything else you want to say about that, Kim?

No, just to your point, like the cheese that kind of goes along with that. How am I having too much cheese? It's really, as we have been doing with proteins and fats this whole time, you want to try to get it from a variety of sources. So think about, it's a good idea to kind of think this week about what are the fats that I use? You know, I have avocados, I have nuts, I have dairy, I have, you know, flaxis. I have, you know, flax seeds or something like that that you put in your food to bump up the

proteins and fats. And think about spreading those out throughout the week and throughout the day. Like, did I hit this one today? Or am I just automatically going to dairy because I love it or because that's the easiest one? So thinking about it, are you wanting to have cheese at every meal because you just love cheese or do you feel like you really need cheese? Because mixing cheese, not butter, some avocado with another meal, just make sure you hit all of them and you'll get a good variety.

Such a good point. Someone's like, you mean my serving spoon size and someone else was like a ladle? Peanut butter off a spoon was I was there was somebody like years ago that asked if that that was for not snack. They just wanted to snack. I know. But there's a benefit in your. So I wanted to add to that.

There's a benefit in your body processing like chewing your foods, right? I want to talk about that too because someone's like, well, can I still, can I have fruit plus cheese in the morning, then fruits and nuts in the afternoon snack instead of veggies plus nuts in the afternoon? So we've given you, we've given you a list of different things that you can have for your snacks, right? Next level would be like, what do I feel like having? But I mean, that's easy for me. I work at home, right? So if you have to pack foods, I wouldn't just get in the habit of having fruit and yogurt for breakfast, fruit and lunch, I mean, for morning snack, fruit and yogurt for afternoon snack. I would like try

to diversify that. There is a reason why fruit is really beneficial in the morning. There is a reason why vegetables are beneficial after your larger lunch meal. There's a reason why nuts and seeds are beneficial at that time in the afternoon. So there is a rhyme and a reason behind those snacks. So I would be like, what is the purpose to have fruit twice a day with your yogurt? Is that just easy because you really like that? Because you want something sweet in the afternoon. like that's where I would go with that. Like what is most like why am I wanting that? Totally fine to answer your question, especially as we go through the warmer months.

You, in the summertime, you want to bump up your fruit servings to like three fruit servings a day. Where in the wintertime is like one to two. So you might find that you want less heavier carbs in the summer and more easier to digest like fruit. So nothing wrong with fruit twice a day. But you want to be, you obviously want to add a protein and fat to that. And then why is that your go-to snack?

So vegetables, vegetables, and more vegetables, I think are a more beneficial way to go. Like a, yeah, like a serving of fruit is only like half an apple, half a medium-sized apple. Like a serving of fruit is not a lot. So you definitely need to go overboard on that. I also want to talk about bonus snacks because I know someone asked, if you have been using bonus snacks, you can still add in bonus snacks like a long shift worker, but you shouldn't need to add bonus snack. I wouldn't use bonus snacks if you haven't been using them because what happens is that people add in the bonus snacks because they're hungry, right? And so even if you, and if you have

been using all the bonus snacks, you don't want to add in another bonus snack to replace what was the second afternoon snack, right? So let's say you were having all the meals and snacks, you're working a 24-hour shift until you added in both bonus snacks. So that meant you were having three snacks in the afternoon to cover you that full 24-hour shift. Now you are also down to two afternoon snacks. Right? So yeah, you're down to two afternoon snacks. So yeah, so you're not using it. So in the morning, probably if you're using bonus snacks, you can still keep that bonus snack in if you feel like you need. But in the afternoon, no one should be having three snacks. So you're still down to, you would be down to two snacks if you added in a bonus snack. If you have never used an afternoon

bonus snack, don't start using them now. They are for people who get up super early in their day, like three hours earlier and have been people who are working a 24 hour shift overnight and they're awake, people who are exceptionally more active in their every day, like their job or something where they're not getting enough with the regular food plan that they might need. Right. So, you shouldn't be adding bonus snacks in if you can't. Does this mean that oatmeal is out for breakfast? I hear so many people missing their oatmeal. This is what I mean by you get into this habit of what you like and what you love and

then you complain that the scale isn't moving. And yes, oatmeal might be better than the bagel you used to have. But we're still here to lose weight. If you are still, lots of people are here just to eat healthier, right? Lots of people are still here for community and the experts or whatever. If you are here still to lose weight, you want to be like, okay, what can I do to give me myself the most bang for my buck? If you are still having oatmeal, you should be minimizing the oatmeal, adding in more

protein with it, right? Minimizing the fruit, like really making sure that protein is the focus with your oatmeal if you're still having it, right? Yeah, and I think that sort of goes with any of the things with this tweak, all the things people are asking me about the snacks and stuff like that, really thinking about why do you want to do that. Before you ask the question, think, why do I want to do that? Is it because I think I need this multiple times or is this what I like? Because we want to be aware of falling back in, especially if you're a newer member who's only been on the program for nine weeks that we've been on

it. If you're just starting your journey, are you trying to slide back into other habits? Like you said, the afternoon's sweet snack, do I want that fruit in the afternoon? Because I'm still craving that cookie or that I had with my tea in the afternoon or do I want fruit because that's what I think my body actually needs in the moment. And I think this week is, we talk about mindfulness all the way up until now, but really thinking about what you're going to have for a snack when you are now given more options of what you can have, the choices you make can really give you an idea of how far along you've mentally come in your journey and the food choices that you're making and you being in tune with what your body needs. Yeah. Also, this is the

work you're doing now so you don't have to think about it later. Yeah. Right. Like that's where that thing. Again, I'm going to reiterate, if you didn't have an opportunity to watch the conversation with Dr. Beverly, David, you need to. I just want to read this finally from Christine. I think sometimes you overthink I'm hungry.

I think it just becomes a habit to eat. And I think asking the four questions is the best thing because sometimes you think you're hungry, but you're really not. You're bored. Move your body. And in the middle of middle food noise goes away. Do we really ever get hungry? I mean hungry.

If you have excess fat, then your body's never like in survival mode at this point because you have that fat. But there is, your body will let you know when your energy stores get low, but hunger is not an immediate need for food. When your body says, hey, we could probably use some food. It's expecting it's going to take you hours to find food, prep food, eat the food, digest food, and then hours from when you actually get the nutrients from that food, right? So no one doing this program is actually really hungry with how often you're eating. And you want to get used to feeling hungry. That's why I'm saying don't eat more at lunch to try to compensate and not be hungry. Like you want, you should be feeling hot.

You should notice missing that second afternoon snack. And if you're not, you're probably eating too much for lunch. You're trying to overcompensate. All right, I hope that I love this week. Again, we're going to do it for two weeks. what are the thoughts and feels that pop? What are you learning? What do you need?

All of that. Later today, join me with Dr. Jason Fong. We're going to reiterate why it's nine calories in versus calories out. Tomorrow, Dr. Paul is back in the morning. Who knows what we're going to talk to him about. No, that would be good. And then Alyssa Steinberg in the afternoon. Woo!

We are far from done. We are far from done. One thing to say about Alyssa, come and watch Alyssa tomorrow because she's actually going to be working on preparing meals with you that fit in, with this tweak to give you some info about how you can mix up your lunches and your dinners with this week's tweak. So she's going to be a really great one for people to catch this week. Yep. Lastly, if I haven't been doing the tweaks or suggestions in the past weeks,

Ken and I apply this week's tweak, will I see results? You'll see results just following the basic food plan, right? Like I think you want to go back and be like, why haven't you been following? Maybe you're away six or I don't know that situation. You could pick up where you left off or you just dive right in. If you just follow the basic food plan, you would still lose weight, right? Because it's, but why haven't you been following? Stress, sleep, moving your body, all of those things. There's a lot to learn when you do these tweaks in the way that they're designed for sure, but you're already doing so much just by following the basics. So jump in, see how it goes. After not following or doing anything for two weeks, though,

I wouldn't be putting the pressure on yourself for your body to work on demand. Because whatever the reason is that you weren't following, it could be like situational, like whatever you got going on. I don't know, but I wouldn't be like coming back in and being like, am I going to like showing up for yourself and managing your stress and your sleep, that's what's working for you, right? So to be like, is this going to work for me? What are you judging that by on the scale? Do you know what I'm saying? So I wouldn't come in and be like, oh, this didn't work for me because I didn't lose weight this week because I probably would guess it has to do with what you, what's been going on in the last couple of weeks. So just keep that in one. We got to go. Thanks, thanks everyone for joining us.

We'll see you tomorrow. Thanks, Kim. Always fun. Thank you. Bye. Bye.