The Livy Method Podcast - You're Probably Eating Protein Wrong.

Episode Date: June 24, 2026

In this episode, Gina Livy and Kim break down one of the most misunderstood shifts in sustainable weight loss: how to eat more protein and healthy fat without eating more food. They tackle the snack confusion head-on with what to combine, what to swap and why portion restructuring (not restriction) is what actually drives results. Plus: why the protein obsession you're seeing on social media doesn't apply when you're eating like this, how conditioned hunger is quietly running your day, and what's coming next for eating in tune with your body.If you've ever stared at your plate wondering if you're doing it right, this one can help.This episode aligns with Day 66 of our Spring 2026 weight loss program. You can find the full video hosted at: www.facebook.com/groups/livymethodspring2026To learn more about The Livy Method, visit livymethod.com. Hosted on Acast. See acast.com/privacy for more information.

I'm going to be honest with you, this podcast is unapologetically a hot mess because that is what midlife feels like sometimes. Why, though? And how do we make it better? Do we all just need facelifts and gLP ones? I mean, let's talk about it. No bullshit, no wellness wangery here because we're trying to make real change and change is hard. But we're in this together. Welcome to the Livy Method podcast.

Hey there, before we get into our conversation today and no doubt it's going to be great, I want to remind you. I want to remind you that we have the most amazing weight loss program and maintenance program on the market. And our next live session for the fall is on sale right now. But if you don't want to wait until the fall, you can sign up today by joining our membership. For more information, go to liby method.com. Well, I was going to say I'm excited for these questions that people ask today. I was like, why is the tag on the outside of my shirt?

And it's because my shirt is on inside out. So there we go. I was going to compliment you on it when you first popped on camera. That's really nice shirt. So maybe just go with it that way. It's fine. It's fine. It's fine.

How are you? I know you were up late last night. You had your kids prom? Yes, yes. I'm very good. I'm very tired. But, you know, the cup is full when you go to an event and see something like that. So happy but exhausted.

How are you? Yeah. Well, it is the season, right? People have graduations. They have proms. There's a lot going on here, which is why I love this. tweak because it creates a lot more flexibility because you have more options in terms of your snack and then you also don't have to eat as often as you have been eating. I want to get into these

questions, but what is the vibe in the group? What's the vibe in the group? Well, the vibe in the group is quiet. Yeah. We're about to ask everybody where they are right now, but I have a feeling they are very similar to what I just went through yesterday. There's a lot going on for people. So while the vibe is quiet. I feel like I was just thinking that there's not a lot of questions in the group about this tweak. And I feel like this is maybe the first time. And I don't know if it's timing, but there hasn't been a lot. So people are really kind of digging into the information, I think, figuring out. And they're ready. They're ready for that change. They're ready for that switch up. They're getting tired of the old food plan. They're done with that. Eight weeks is enough.

Nine weeks is enough, Gina. Bring me something else. So yeah, I feel like, I feel like it's really good. And I think just different things, like, you know, having Alyssa on last week and stuff with some ideas and everything. And I think it's just really helping. The vibe is really good. I would say the vibe this group is confident. Oh. I feel like members are feeling confident. Like maybe not even if they feel it in themselves and they're saying it.

But getting a lot of people like, oh, I get it. Or, oh, I noticed this. Oh, I felt this. And I think that awareness is really building confidence in people. I'm really excited about people kind of digging into this tweet this week and, yeah, saying what they can do. Well, I notice there are people saying, like, I don't really feel like eating my, like all my snacks. Can I just skip some of them? And what you're probably picking up on is your body's just like, hey, I'm good.

Like, I don't actually really need to eat this often. And you never did, but there's a whole rhyme and a reason to the method, to the system, right? So you want to be as consistent as possible when it comes to following it. but you're probably picking up on now is that your hunger levels do change. The more you get in tune with your hunger levels, the more you recognize they fluctuate. There are some days where you're not even going to be hungry at all. And some people, if you think back to downsizing, even though we were eating less, they weren't even actually hungry to begin with.

And then other days you're going to feel like you need to eat all of your meals and snacks. And so that's what's coming for our next week in the next couple weeks is really eating in tune with your body's needs. And ideally that's what you're going to follow over the summer. I love what you said about Alyssa, too, because I think it's really easy to get bored with the food plan. Is it boredom or is it routine? The reality is food is kind of boring in terms of the nutrients that your body needs. But where you can kind of switch things up and get excited about your food is by creating some new and fun recipes.

And Alyssa is really great. So she's going to be doing more of that, especially in the fall program. She's working on some fun stuff for us. So that's one way you can switch things up, is think about your snacks. So I saw that there are questions on here about what's a, like what proteins, what's a fat. So we did do that post on proteins, carbs, and fats.

We should probably repost that for people. Like you can search it up in the app. You can also search it up in the group as well. And you can also use the AI in in the group as well, just to understand that the variety of fruits. And then also carbs, right? People are like, well, I haven't been eating any carbs. You have.

So vegetables are carbs. fruits are carbs. There's naturally occurring sugars, for example, in things like beans and lentils. Those are also carbs. So this is not like low carb. This is, it's right carbs at the right time. And this tweak is not keto either. So we're just bumping up the protein fat slightly and really doubling down on its focus for breakfast. One of the things I want to talk about is the afternoon snacks. There's a great comment on here from someone who was, ah, where is it? Oh, I see. It's a continuation from this one where someone says, I'm not sure why it confuses me.

It feels like way more food to me than I have been eating at those snack times. Right? So that was this question. Maybe I should read the whole thing. Okay. Wanting to make sure that I'm clear on the tweak this week. So if with my fruit snack, I just add a piece of cheese, that cover. covers both added protein and healthy fat. Yeah, it can cheese. You could use nut butter. You can use

cottage cheese. You could use yogurt as well. Again, we have that list of different proteins of fats. A lot of proteins also contain fat as well. So that's kind of what you're getting with, with the cheese. Sometimes I get confused over what healthy fats are still. So for example, in the afternoon snack, I've always had vegetable for my first snack and nuts for my second snack. So all along, you could have added like a protein and fat to your veg snack as well. So you could have added like hummus as a dip or guacamole, which would be avocado. So that's healthy fat, right? So now do I just combine those two or do I add protein in a healthy fat?

Okay. So if you were just having vegetables, which is your carb, and then you had your nuts and seeds. So nuts and seeds are fat and they are protein. So if you had them together, that would be your veg, which is your carbohydrate, with your protein and your fat. So that's why we're saying the easiest thing to do is combine the two. The important thing is though you're not taking the portion of vegetables and the portion of nuts and seeds and having them all together in one portion. You're taking some vegetables, some nuts and seeds. You're asking the four sets of mindful eating questions and you are eating just enough in the moment to feel satisfied on that portion.

That's really important, right? And if I do, can you give me some examples of healthy fats for the afternoon snack? Sorry, this seems redundant, but I think I have trouble with this. Nothing is redundant and like always, always, always, always ask questions. So a tweak last time as, well, I'm just not sure what it confuses me. It feels like way more food to me than I've been eating at those snacks. So it's, it's not, it's actually, it's not necessarily less food. It's less often.

but it should also be less food as well, right? Because you're so, so if you were having, let's say, an apple for morning snack, this is such a great question. So not redundant, it's such a great question. If you were having an apple for your morning snack, let's just say the same size apple every day, you are not now adding something else to it.

You will cut that apple in half and add something to it, right? You're not just having that same serving of berries and now adding yogurt, you are taking some of those berries and adding yogurt. God, this is such a great question. See what I'm saying? Yeah. So not eating more food for your morning snack, you are just diversifying your morning snack by adding protein and fat to it.

And same thing with your afternoon snack. You're still taking the one snack, probably portion that you would have felt satisfied at that one snack and you're just making sure you have protein fat. Now, if you've been having vegetables with a boiled egg or vegetables with your debut, you can continue to have that if you want, right? It's the same thing. If you want to have nuts and seed snack, you can also have a nut and seed snack for your afternoon snack as well.

Or you can have something like yogurt if you want. Or you can have yogurt with some fruit. And I know somebody is asking, can I have yogurt as fruit in the morning? And can I also have it in the afternoon. Yes, you can, although you do want to make sure you're pairing it with the protein and fat. Everyone? Yeah.

You know what? And that's the, that's a perfect question because that is the, biggest thing that trips people up with this is they start thinking, I am adding protein and fat to what I'm already eating. So that goes what you just said for the afternoon snack goes for every meal and snack. If you are eating, bumping up the protein in your breakfast, say you take away your, you know, your oats from it or you add some protein and fat to it, you're not just adding that on top of your normal portion of breakfast. You're just adding healthy and fat. So that may mean, you need to cut back on something else you put in your meal.

So when you sit down to your lunch, we're, you know, we've swapped the star of lunch and dinner. So now protein is the star of lunch. You're going to notice that this hugely impacts your satiety to have that protein be the star at lunch, which doesn't mean you're loading up your plate with vegetables like you did before.

You're having your protein the star and you're having some vegetables and some leafy greens, some healthy fats. This is going to make you feel completely different going. into the afternoon than you were before when you were loading that plate with vegetables. Yeah, so it's not like you made the same lunch you made last week and then you just increased your protein, right? So you don't take the same amount of vegetables, the same amount of leafy green, same amount of that, just make your protein bigger, right? So if you're going to increase your protein, you're probably going to have to decrease everything else as well. Here's one. I'm struggling

with getting enough protein in. Is there a protein supplement unflavored that can be added to eggs? Protein shakes are good. So this is a great week for added protein shakes. I also, I love like just plain protein. Add it to water. It doesn't taste great. But it's a good way of just getting your protein in. So you can have that with any of your meals and snacks.

You can also use a protein shake for one of your snacks. If you like, you can absolutely do that. When it comes to protein shakes, you do want to be mindful of the fruit because that's like liquid, you know, not to be dramatic. But it's liquid sugar. It's hard to gauge satisfaction levels on that. You want to make sure you're adding healthy fats along with that. If you are adding fruit to your protein shake, you can also do something like add cottage cheese into your eggs. If you scramble your eggs and add some cottage cheese in there, that's a way of bumping up protein.

Just the other day, we had that 15 high protein sources because not, you know, there are some proteins where you get more bang for your buck than other proteins, for example. Like, nut butter, although it does not have protein in fat. not the best source of protein at the end of the day. But yeah, so you can absolutely add protein protein powders to you could add some protein powder into yogurt if you wanted to, for example. And then I love cottage cheese is a great way to bump up the protein. I think too with this tweet, that's one thing where you may have struggled before with however you were eating, but think about it with this tweak. If you're adding some protein and like you said, most proteins have fat in them. So you don't have to think I add a protein and a fat. If you add something that has

protein and fat, you're adding both. So you are good. But you're adding a little bit and bumping it up in all of your meals and snacks. You're going to notice across the board for the day, you're going to get more. But one thing to keep in mind, especially right now because it's summer and because vegetables are the start at dinner, think about those high protein vegetables. People don't think about the high protein vegetables when they're thinking protein. They're like, oh, I got to add more chicken. I need to have a bigger steak. I need to have more cheese. I need to have more dairy nuts, whatever. There are so many vegetables that are high in protein, which are listed in, we've got a couple posts that list the protein of vegetables. But go for those higher protein vegetables, some peas,

some etamomami. Like there's a full list of vegetables that you can get a great amount of protein from, but you are looking at it over the course of the day. So you're not necessarily trying to get like, like your protein doesn't have to be, I got to add more and more and more to my breakfast to get protein. Think about how you can spread it out. You can add a piece of turkey to your morning fruit snack. It doesn't need to be cheese or not butter. You can go for a more bang for your protein and go out of the box. You could just have some deli meats or like a slice of turkey and a hard boiled egg for a snack. That's a great way to bump it up. Maybe you want to decrease some of the carbs in the way of the fruit and vegetables to go for protein because you might look at your

day and be like, oh, I actually do eat a lot of vegetables. If it's the protein I struggle with, start with that when you're putting your meals and snacks together and then finish off with the other components of the meal. Yeah, plant proteins. That's such a great point. There's so many great plant. Your protein adds up. I just want to mention deli meats because there are some better quality deli meats out there. You do want to look for that if you're going to add in deli meats, more all natural, less nitrate sulfates, those kind of things. Planned protein is a, Planned protein is a great way to go. And let's just talk about protein for a second because people are just crazy pants over making

sure they get enough. When people talk about making sure you're getting enough protein in your diet, they would never assume that you are following something like the living method where you're making sure to get protein in at breakfast, at snack now, at lunch, in your afternoons and for dinner, and you're eating good nutrient-rich foods. That conversation came out of deprivation, starvation diets or the conversation with GLP ones, right? Which people are not changing the way they eat. They're just eating less of what they eat and they're just counting calories, for example. So they're not worried about where those calories

are coming from. They're just trying to get calories. So someone's trying to, or weight watchers and their points, right? You're just trying to meet a certain number of points and not really caring where those are coming from. So this is where you may be having low nutrient value foods, right? Like eating triscuits and drinking diet pop and, you know, rice crackers, um, trying to hit your calorie count rather than making sure you're getting the protein that your body needs. And when you're not giving the protein and the nutrients your body needs, you do lose weight, you lose fat, but also muscle. So this conversation is coming out of preventing muscle loss while losing weight by making sure you're still giving your body enough protein. Also the other conversation

is menopause. Women, though, a lot of our muscle mass loss is due to shitty diets we have done and inactivity. And so everyone's a little crazy pants because it's something to talk about out there. Like a lot of what you're scrolling on social media is given an influencer or a wellness person or whatever, something to talk about. Get this much protein. Get your protein in. Here's my protein bowls. Here's my whatever, right? So when you're doing something like the living method, you don't really have to worry about making sure you're getting enough protein in as long as you are focusing on that protein when it comes to putting your meals and snacks together. More protein than you need. not beneficial. Here's another great comment. Okay, Gina, your body, you say the body loves a routine.

What if your body is used to eating six times a day? I notice that my hunger cues start at certain times a day. Yes, because your body is used to that. Does your body need to eat six times a day? No, it does not. Because it takes time for your, so you have your migrating motor complex, right? And that is a system that kicks in for about 90 minutes after you eat to make sure that the food goes to where it needs to go. It's kind of like a self-cleaning oven thing. And so our timing is a half hour to three and a half hours. So in the next couple of weeks, we're going to extend that a little bit longer. But your body is meant to process and digest food and then meant to have time where it is not processing and digesting food. What we are creating is a situation where we are constantly giving the body influx of food. So it's just like, okay, what we don't need is this stored fat. Right. So this has been very effective in terms of the food

plan and what we're trying to do here. We do want to make change, but we do want to make it slowly. So this is where you might be eating six times a day. So if you take away one snack, and we are also then still bumping up and giving the body what it needs. So we're not technically giving the body less, where you're just changing the timing, right? And so if you were hungry in the afternoon, when you used to have two snacks and you're down in one, are you actually hungry? This is what do you want to get into your belly and be like, am I actually hungry? Or is this just what my is used to, right? So that was really effective for what we're trying to do. And now we're making that slight tweak with what we're eating and when. So we're kind of, each week kind of leads into the next.

And then each next week builds on what we've done previously. And so this is going to take us to the tweak that's coming down the pipeline in the next couple weeks, which is personalizing the plan, which is getting even more in tune with your body's hunger cues, right? So you're going to check in at breakfast and assess, am I actually hungry if I am? What's the best thing to eat? Protein, right? Or could I eat? I'm not really sure. I could have a little something. So maybe have a few token bites. Or I should eat would be, okay, I chose not to have breakfast. I'm checking in at snack. I'm still not really hungry for it. But I've been up for a few hours now. And if I don't eat something, I'm going to go too long without eating. So that's sort of what's coming down the pipeline. So this is sort of on the road to getting to that place.

And so this is also where conditioned hunger comes in, where you are just used to having something sweet after dinner. You are used to having a snack at night while watching whatever. So in a sense, this is conditioned. This is conditioned. So the food plan becomes very familiar, which is why it is so effective for back on track. So back on track, we're going to introduce next week. It's a technique where once you've lost your weight, once you're maintaining your weight,

you're just living your life and say something is happening in your life, you're dipping back into old habits, you go away on vacation, you feel like your weight is up, you're going to implement back on track, which is the basic food plan for as many days as you need to feel back on track because that routine becomes so ingrained that your body's like, oh yeah, oh shit, this is the place where I constantly get all the food that I need. And there's a rhyme and reason to it, right? There's a rhyme and reason to those vegetables after your larger lunch meals, simulate your digestive system, rhyme and reason to those nuts and seeds, right, that prevent that overeating later on.

So, so yes, the body loves routine so much that it will remember that basic food plan routine years later when you are done losing and maintaining you are just living your life. You go away for a vacation. You go off the rails. Eat your face off. You come back. You just feel like, oh, my God, you're going to implement a couple days of that basic food plan.

Your body's like, yep, I know this. Okay, we're good. and then you just go back to eating in tune to your body's needs, right? Waking up, looking good, feeling good, being able to trust one to eat, what to eat and how much to eat. So yes, so you're going to notice probably, there's a couple of things people notice. They notice the change in their hunger. They also feel more like almost fuller and they can describe their bowels as sluggish. So it's less about protein and more about the fact you're probably not asking those four sets of mind-floating questions and you're eating too much.

you're eating too much, right? And it could also make people feel hungrier as well because you're giving your body what it needs. And at this point with where we're at, nine weeks in, your body's talking to you. And it's talking to you. So you might be listening. So remember loud hunger cues do not mean more food. And remember that also hunger cues can come from conditioned hunger, which is following that routine. Such a great question. So that's a great question. Maybe another one too is we were feeding the metabolism last week, which is meant to actually make your metabolism start working more efficiently and effectively. So when you're rolling off of that week of feeding the metabolism, a lot of people notice

after the first couple days of that, they are more hungry. Which is good. So we're coming in off of that. And then you switch it up. Your body needs a couple days to catch up what you're doing next. Yeah. I would like to add something, though, to that whole like feeling heavy and everything. And I don't know what it's like there, but like we were at 34 degrees yesterday.

This time of year with the heat is you'll notice this tweak when you join us in the fall, this tweak, when it's the cool weather of fall, is going to hit you completely differently than it does right now with the heat of summer because you add that layer of the warm weather and your appetite decreasing because of that. You just want to be really mindful to be in tune with your body based on the heat and the temperature outside what's going on with you as well. This is why, you know, this is why if it's really hot where you are having a fruit snack, in the morning and in the afternoon can be a great idea because it's that really quick

energy where you're decreasing those heavier carbs. Like in the summer, you don't, your body doesn't need those heavier carbs. It needs that quick energy, right? So that's why this, again, this is such a great tweak. But also I will remind people too, are you hungrier because you spent six hours outside gardening last night or now you're playing pickleball or now you're moving more and you're naturally more active? Sometimes we don't think about that. In the wintertime, your body does keep you on this kind of reserve mode, like it's hibernation mode. And as the days get longer and, you know, the temperature rises we're outside. We tend to have more energy, right?

So our energy output increases this time of year, which is why it's such a great time of year to focus on fat loss, right? So yes, yes. Here's Anna. My weight is slowly going up again, but that's on me. That's on me, not walking, eating bad ice cream and cake daily. I'm just confessing to the group. ice cream is my weakness. So I, you know, that's what we're here for, Anna, right? Like, you're not the only one eating ice cream and cakes and all of those things. And also,

ice cream is a conditioned thing with this time of year, right? We love ice cream. I don't know about you guys. Love going for ice cream. It's so fun. The summer is really short. But I love that you're like checking yourself and being like, okay, this is what's happening. You don't gain weight without noticing, but it also could be what time you're having that ice cream. If you're eating it later in the, in the evening. It might be messing with your sleep. And then that's causing you to feel more hungry throughout the day. You might not be drinking as much water. So then if you're not getting your sleep and then you're not drinking as much water, that can cause your body to retain water. It can make you feel bloated and have your weight up. Plus, if you add any heat on top of that, then your weight is up

because of the heat. So it's not always weight gain. Also, if you have a bit of a dairy sensitivity, for example, it could be causing bloating, just your bowel movements are off, just kind of, eh, with your digestive system. Like to me, whenever I drink wine, for example, I'm like my weight goes up like four pounds for a couple of days. I feel like I look like I'm pregnant. I just get so bloated a couple of days without drinking wine and not eating at night. And my weight just goes zoop right back down, right?

So this probably isn't any type of actual real weight gain, like fat gain. Your body isn't taking the ice cream and turning it into fat. But in combination, it can make you feel. feel off, right? So, so this is where I would start with water. I wouldn't like worry about the ice cream or any of those things. Like, why are you feeling the need to eat the ice cream and the cake? What is it that you're trying? It sounds so cliche, but like fulfill there. Like, what are you trying to get out of that? Like, what is that about, right? Is it stress eating? Is it coping? Is it emotions this time of year? Is it like, where's that coming from? So try to give that some thought. Why am I continuing to

eat something that just doesn't make me feel good. Of course, we know why. That quick dopamine hit in the morning makes you feel good. And ice cream's delicious, right? So, so that's your weakness. Why is it your weakness? So mine is chips. One, I'm like a salty girl and I'm stressed. But two, it also is like my chips to me, my wine and my bag of chips, gray's anatomy for when my kids were young, four kids, a lot of stress. I don't even know how I did it, honestly. But I, think that was my coping mechanism. And so to this day, it's really my coping mechanism. So that you could say chips is my kryptonite. Chips is my weakness too. But it's not just because I like chips. It's like it's much deeper than that. So when I'm eating a lot of chips, why am I

eating a lot of chips? I'm usually stressing. And then usually there's why I to go along with it. So so what can I do to offset? What can you do is to help manage your stress in the morning, physically help, drink water, try to eat the ice cream earlier, try to avoid the late night. or if you're having the ice cream and then that's causing a spiral afterwards, right? Be like, let me have this ice cream, let me enjoy it, and then let me just really make an effort to not eat at night, which I love that post, by the way, that we posted to you. Yes, I was just going to say that yesterday we posted, speaking of not eating at night, a little challenge to not eat at night.

And that is a theme I have noticed through this group is the eating at night is coming, you know, has come back for some people and it's coming. And I think, but we've also noticed there's been stress and there's, There's been a lot going on. And I think that's me, myself. I'm having a very stressful time right now with things going on. And that is. And I think sometimes to your point about the chips, that's my like, I finally have a minute

to myself. And it does go back to that same thing when my kids were little. And that was my me time, was watching that TV show, having that bowl of chips and having that glass of wine. That was my me time. And now that everything is piling up and I'm so busy, my me time. It doesn't matter what I'm doing. I want it to be a glass of wine and a bowl of chips. And I think that's, you know, something that a lot of people can relate to, as you just said.

So I think that's, you know, that not snacking at night. It's a little bit about even just pausing and thinking about why you want that. Why do I want that? Do I want it because I'm hungry? Do I want it because I'm craving chips? No, I actually just want some time to myself. What else could I do? Yes. That's the easy thing, right? But then it doesn't, doesn't make us feel good. That's the thing. It's not really, like I love the Sanderalia, right? Is it bringing us, is it bringing us peace? Is it bringing, is that food choice, that ice cream, those chips, whatever you're snacking on at night, is it bringing you what you really want? And then how are you feeling about the next day? That's how I minimize my wine. How do I want to feel the next day? Yeah. Like, is it worth having wine tonight, which I know I'll love, but I'm going to feel like shit tomorrow. So that gives me, focusing on how I will feel the next day gives me half a chance of saying. no to the wine because then I'll be like, okay, I do not want to feel like that. And other times I'm like, fuck it. It's so worth it.

I don't care how I feel. Yeah. But I still regret it. I still, it's still. It's asleep. At our age, it's asleep, Gina. I know we want to talk about bonus snacks. So, and then there's another question.

Suzanne, I'm going to get your question in a second. Bonus snacks. So if you haven't been using bonus snacks, I probably wouldn't start adding in bonus snacks. Just because we're taking away the afternoon. snack, sit with that uncomfortableness. What is that about? Notice the change. You have to make change to see change. So notice the change in that. If you've been having bonus snacks all along, fine. I don't mind that. But also, if you've created a habit of bonus snacks, do you actually need them? Or have you just created a habit of them? Right. It's better to skip those bonus snacks at this

point. Where's this question? Oh, you just got Envisaline. I want to get Invisaline too. I just got Invisaline, having to brush and floss every time I eat is healthy evening snacking, right? Six times a day is enough brushing. Oh my God, I hear you on this one. I totally want to get invisilent. Okay, Suzanne, if I'm laid out work and haven't had supper, should he eat supper at eight? If I go to bed at 9.30, it's not snacks for me. It's that last meal. Yeah, I would skip dinner. So normally I would say stick to the plan in this point. I would make your snack more of a dinner. that's what I would do. So if you can eat during your afternoon and make that more of a dinner, because you technically can, I would do that because whatever you eat at 8 still has not processed,

like your body still has to process and digest, break down that food. Like if you have steak, that can be five hours, right? So if you have steak for dinner and you eat that at 8, you're going to bed at 930, there's no way your body is done processing and digesting that food. That's going to take five hours through your system. There's a whole process, right? So if you're going to go to bed at 930, the general rule, although I don't like this rule, I like it if you're working night shift, is to stop eating at least three hours before a bed. The reason why I don't like this rule is because let's say you're going to bed at 1 o'clock and you're like, oh, I can still eat at 10, but your body's already started the wind down process. So that that rule isn't really a good rule. But because eight o'clock

is actually not so late in the evening, because it is still light out now, but you are going to bed at 9.30. So there isn't enough. If you were eating at 8 and going to bed at 11, that would be a little different. I'd be like, that's not so bad. But you're going to notice if you can start, you'd also don't want to go to bed hungry either. And you can't eat more food during the day to off set your hunger a lot. Like you just, you have to make sure you just eat enough in the moment. So I would try pushing your, if you can push your lunch a little bit later and then your snack a little later and then have your snack around four or five and then make that more of like a dinner, which you could do because now you can add a protein and fat, right? You can have a snack

size lunch and a snack size dinner or you can have a larger, a lunch size snack too, right? It's all about being like in the moment with your hunger levels. I would try that. Or this is where I would throw in a bonus snack situation. If you can try to eat before, like maybe after you, if you're done work, I don't know if you got home late because you're done work. If I'm late at work, yeah, try to bring something with you to work or something you can have in your car or this is where, you know, even some nuts and seeds would be better. But you really, if you can avoid eating late at night right before you go to bed. It's going to be a game changer with your weight. You're going to notice a big difference because the food that you eat at eight isn't going to be of any use

to you until like 11. And it's telling your body that it's waking up. You're eating because you're going to do something active, right? So yeah, it was a great question. Okay. All right. Yeah. Look at us. We did good. Yeah. Yeah, I always feel crappy eating late. Yeah. Yeah. Yeah. So next week, not next week the week after, this is where you're checking in at, like, dinner really should not be our biggest meal of the day. It should be a top off to your day. Like, what do you need? Like last chance to eat before we start the wind-down process, do you need to eat really is the question with dinner? And people would be like, oh, my God, you're so horrible. Yeah, dinner is definitely social. We need to be social in our lives. I'm all about the social part of dinner. But there are many times where my family eats dinner. and I really don't eat dinner. I sit at the table. I don't eat dinner with them. I have a lot sometimes.

I have a little sometimes, right? I really go by how I feel, but you'll have the opportunity for personalizing the plan the last couple weeks of the program to check in. And if you check in at dinner, you're not actually hungry for it. It's best to not have it. Now, there could be a should situation,

let's say, where you're not hungry for afternoon snack, but if you know you're going to have a late dinner, you're going to go too long without eating, then you should have something. But, you know, if it's late and you're not, hungry and you know you're going to bed then you can choose to skip it that is our but can hear the music's playing all right all right we're wondering like wrap it up ladies i know it's quite around here we appreciate that you are off you know for everyone who's watching and listening live we love

you guys thanks for joining us um for anyone listening after the fact we know it's quite it should be the summer the spring session and in the summer should feel different than the what you're doing in the fall and what you're doing the winter it doesn't mean that you're doing less it's less to active, just maybe you're giving it less time and that's totally okay, right? It should look and feel different. So thanks, everyone. Thanks for joining us. Thanks, Kim. Good to see you. Thank you. Good to see you. Thank you. Good to see you. Bye.