Intermittent Fasting Journal – Week 24

 

Donna Reish, Intermittent Fasting blogger and author, tackles the subject of building belief in yourself and Intermittent Fasting through the teaching of James Clear, author of upcoming book, Atomic Habits. Donna starts out asking listeners to think back to something that they have done consistently, something that they have been successful at. Then she builds on that to explain that we are successful at something when we take it on as our identity. We are consistent then we succeed. It becomes US, who we are. She then applies this to weight management endeavors. Many of us were not successful because we didn’t have our bodies working FOR us to help us build the habits that it takes to be successful with weight management and fitness. Donna then explains a two-step process that Clear teaches in his articles and videos—that of taking on the identity of who or what you want to become and THEN applying TINY habits that support that identity. She explains how we can do this with Intermittent Fasting, exercising, and other habits that may have eluded us before we became fat adapted and developed balanced hunger hormones. Everything is different now with IF—and we can be exactly what we want to be—even something that we previously never thought possible!

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Intermittent Fasting Journal – Week 23

 

In this episode, Donna explains four ways we lose pounds and inches with Daily Intermittent Fasting, focusing on how three of the four of these have to do with the FASTING window (not necessarily the feasting window). She encourages listeners to not just consider pound loss when Intermittent Fasting, but to also consider inch loss and the effect that has on how we look and our clothing size (and ultimately how we feel in our clothing).  The first way we lose is that we become “fat adapted” through fasting. This is when the body becomes a “fat burner” rather than a “sugar burner.” This way is influenced by the fasting window. The second way we lose is that muscle is retained while fat is burned, causing inch loss. This happens as Human Growth Hormone is increased between 500 and 2,000% during the fasting window. This way is also based on the fasting window. The third way we lose weight is that a shorter eating window AND balancing of hunger hormones cause us to make a small calorie deficit during our eating window that causes pound loss over time. This happens during the eating window, but is influenced by the fasting window/balancing hunger hormones (ghrelin and leptin). The fourth way we lose is through the boosting of metabolism that happens during Intermittent Fasting.  This metabolism boost has been shown in research to be up to 12-14 percent from fasting. This weight loss mechanism is most affected by the length of the fast. Donna encourages readers to grasp what our bodies can do FOR us during Intermittent Fasting, rather than what we might have historically thought about our bodies when it felt like they were working AGAINST us.

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Sharing My IF Course Graphics (I’m a Little Excited)!

 

The first session of my monthly Intermittent Fasting Course starts Monday! I’ve been researching two to three hours a day for eight months—but putting it all together in outlines, graphics, and video recordings for the past couple of months. And I am so excited!

I did a FB Live video sharing just a small portion of the many charts, graphics, and Fast Sheets that I teach from in the course, so I thought I would create a blog post with that video to show my readers some of them!

Check out the course details here: donnasintermittentfasting.com

Don’t forget to use the coupon code first30 (for the August 2018 session).

Watch below to see how amazing my graphics girl is—and to get an idea of some of the topics this course will cover in a step-by-step manner!

 

 

 


 

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Intermittent Fasting Journal – Week 22

 

Donna Reish, author of Donna’s Intermittent Fasting Course, blogger, and IF teacher, teaches how to get started with Intermittent Fasting with this episode of IF Primer. She gives steps for starting, including understanding how we lose weight and inches with IF, choosing your IF protocol, deciding on speed of starting for yourself, and planning your fasting window and feasting window. Donna introduces the various protocols of IF and how they affect weight loss, food in your feasting window, and how they put you into fat burning sooner or more frequently. She encourages listeners to start at the pace that they desire–quickly with more hunger at first but white knuckling through the first two weeks until your hormones are balanced and your body is trained to burn its own fat or slower with fewer hard days at first (but taking longer to get into fat burning). Donna also emphasizes the importance of planning your time during the fast and planning your food during the eating window so that you create that calorie deficit that is needed (but not so drastic that you are not able to keep your fasting hours). She reminds listeners to get her free Intermittent Fasting Start Up Charts, to read about how to fast well at her blog, and/or to sign up for her upcoming IF Course.  

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Intermittent Fasting Journal – Week 21

 

In this broadcast, Donna Reish (IF blogger, curriculum author, and course creator) gives her and her husband’s seven month IF update (70 pounds between the two of them and many sizes!). She describes their OMAD/3 (One Meal a Day divided into three parts—SED—Snack/Entrée/Dessert) as well as how they open their eating window. Donna then briefly reviews last week’s info on 7 Ways to Lose Weight Faster With Intermittent Fasting (fasting longer, OMAD/3, Fasting Spectrum, reducing carbs somewhat, keto diet, exercise, and counting calories). She moves into more weight loss helps and tips and describes the effect of each one on the Intermittent Faster: drinking coffee, sleeping longer/better, consuming water, keeping truly busy, taking 5 HTP, and filling the stomach with fiber! Donna’s sponsor today is her beloved Accelerator—with caffeine, 5HTP, yerbe mate (appetite suppressant), and more!

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Donna’s NEW Intermittent Fasting Course Coming NEXT MONTH!!!!

Eat Anything, Not Everything!

 

Join Donna in a month-long course in which you will receive daily videos, outlines, help sheets, charts, and more! Learn in an orderly fashion how to incorporate this amazing weight-loss lifestyle with the support and help you need to succeed. You will discover that it’s “worth the wait to lose the weight”!

 

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Intermittent Fasting Journal – Week 20

 

In this videocast/podcast, Donna Reish (Intermittent Fasting blogger, IF course teacher, and recipe creator) teaches listeners ways to speed up weight loss while Intermittent Fasting. She tackles how and why fasting longer (20-24 hours) decreases insulin, increases human growth hormone, puts body into ketosis, shortens eating window to lessen calories, and more. Her second tip includes dividing OMAD (one meal a day) into three parts for OMAD/3—or SED: Snack/Entrée/Dessert. This is a natural boundary without specific restrictions. Her third tip is to examine what you might be consuming during your fasting window and making sure that nothing you are consuming is causing a spike in insulin or a desire for food. Donna’s fourth tip includes reducing carbohydrates by even a little—and why you shouldn’t try to “kind of keto.” Her fifth tip to speed up weight loss is to go on a ketosis diet for a short period of time. Sixthly, Donna describes how exercising in the fasted state can be “basically a rapidly-stimulated form of fasting” and how morning exercise can affect fat burning and weight loss. Lastly, Donna tackles the counting calories/points/MyFitnessPal tip—explaining how you might lose fast with this but also helping listeners realize the detriments from going too low in calories during fasting. Donna’s sponsor this week is her beloved new Hunger Control Slim, aka the pink drink. She describes how this helps her with fasting during the sponsor portion of the program at the very end.

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Using Block Scheduling For Help With Intermittent Fasting

Using Block Scheduling for help with IF

 

Many many years ago when I only had five kids eight and under, I developed a system for my homeschool and home management (or thought I did—I’m sure others had hit upon it long before me!) of BLOCKING my time in order to get everything in each day.

Time Blocking, for me, was more than just creating schedules. It was assigning a block of time to each child’s subject, group of subjects, etc., as opposed to 9:15 math with Joshua; 9:30 math with Kayla, etc. I would schedule things more like college–with large blocks of time less frequently.

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Dealing With Food Associations

Dealing with Food Associations

 

FOOD ASSOCIATIONS…..

Yep, I’m going to talk about them again!

May was a month of vacays, biz trips, and travels. Normally in those times, I would have called a break from my weight loss protocol—and started collecting junk food for our travels.

I used to go to Walmart and buy a lot of junk food.

Then I would come home and organized it into tubs by type. (I told you I was a crazy organizing woman!)

Then we would stop at Cracker Barrel and gas stations for more….the more “specialized” things that we couldn’t get at Walmart.

But this association had to go.

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Intermittent Fasting Journal – Week 19

 

In this podcast/videocast episode, Donna Reish addresses Intermittent Fasting and Vacations again! Following up last week’s episode in which she described their two weeks of vacation, weight gain, calories, and more, Donna now addresses how to keep healthy habits going and have minimum weight impact during vacations. She talks about the importance of not starting vacation before vacation begins (a mindshift change from our old dieting ways!). She recommends doing some longer fasts before vacation in order to be at your best when you leave—size wise and motivation wise! Donna recommends that you look at your vacation week, choose your “specials,” and try to figure out some fasting hours that you can keep during vacation. These can vary, but they will help you not feel so bloated, have energy, AND control calories some without counting or restricting. Next, she moves into the effect that exercise can have on a trip—burning some extra calories, keeping metabolism stoked, putting you into fat burning sooner, and more. Donna then describes the roles of insulin (fat storing) and glucagon (fat releasing) and how eating two meals a day during your vacation vs grazing can have an effect on fat burning, calorie control, satiation, insulin production, and more. Donna’s Plexus biz sponsors the episodes—and this week’s was Plexus Slim Hunger Control—the pink drink that fills your stomach up so you aren’t hungry! She describes this in the “commercial” portion at the end of the episode.

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