Intermittent Fasting Journal #37


In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, shares with listeners more of the “things she has learned after one year of Intermittent Fasting.” This is Part II of this topic—in Broadcast #36 she talked about how she realized she had been “dieting” on too much food/too many calories; how she can control food–food doesn’t have to control her; how overweight is not always our fault; and that sustainability is everything. In this episode, she continues with why IF is the best weight management approach for her due to her ability to adhere to it. Severe restrictions or cutting out entire foods and food groups result in immediate failure as soon as the individual goes to a party or eats out. With IF, this continually failure is not a part of the faster’s life—and success breeds success whereas failure breeds failure. Next, Donna describes the many avenues of freedom that Intermittent Fasting has brought her, including food freedom, financial freedom, time and resource freedom, decision freedom, and much more. Next Donna talks about one of her favorite new “lessons” from her year of IF—the importance of sleep on hormone balancing, metabolism, brain function, and more. Lastly, Donna describes how IF has led her to become a fitness person—someone who works out regularly, builds strength and muscle, and keeps her fitness commitments. This has been another area that eluded her prior to IF, so it is an exciting one to her! This week’s broadcast is sponsored by Plexus’ new thyroid, adrenal, metabolism, and mood product, the all natural MetaBurn!


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Intermittent Fasting Journal – Week 36


In Episode #36, Donna Reish, blogger, curriculum author of over 100 books for preschool through twelfth grade, and Intermittent Fasting teacher, brings listeners Part I (of II) of what she learned during her first year of IF. The first thing that Donna focuses on is something that all IF’ers learn (and that anyone interested in weight management needs to learn)—that she has spent the past forty years of her life eating way more food (and calories!) than what she needed. Setting aside food types and making each food “healthier” according to the “diet of the year,” she came to realize that she was creating foods that were too calorie dense for every day fare and that true weight management only occurs in an environment in which food intake is greatly diminished (which IF helps with immensely!). Donna then delved into something that she was overjoyed to learn (and to teach others)—that many of our food problems stem from hormonal imbalances and not understanding the brain’s response to food. Simply put, much of our overweight is not our faults. But now we know how to counteract many of these issues, and we can begin to have the food control that we have always dreamed of! She describes some of these mechanisms and how they are helping her and her husband. Finally, Donna tells the most important thing that she “re-learned” (and now embraces fully)—that sustainability is everything when it comes to weight loss and weight management. Today’s sponsor is Plexus Slim Hunger Control, the pink drink that helps fill up the stomach, balance blood sugar, give energy, and help with mood.


Intermittent Fasting Journal – Week 35


In Episode #35 about “Specials,” Donna Reish, blogger, author of over 100 language arts and writing curriculum books, and Intermittent Fasting teacher, discusses how to decide on, navigate, and carry out “special” days with Intermittent Fasting. Donna begins with her and her husband’s one year anniversary with IF and how close they are to their goal weights, as well as some of their goals for the coming year. Then she explains the concept of “specials,” including her mantra from thirty-two years of homeschooling her seven children: “Every day is special, but every day can’t be a special day!” She explains how our mindset has to shift if we want to make IF a lifestyle—we have to get out of the “go off and on” and “how can I find a way to take days off” and onto the “I want to do this for my health, my goals, and my life.” Next, Donna explains how to select times that truly are special occasions and how to tweak your fasting hours rather than going off and on for days that are special but you still want to keep going towards your goals. She teaches specific steps for how to make little tweaks in your fasting schedule in order to have an earlier, later, shorter, or longer eating window later in the week. She talks about how to end your eating window even when others are continuing and how to use non-food activities rather than using food all the time. Donna explains her two favorite self talk mantras that help her through specials, exercise, and any occasion that she wants to strengthen her mind and will. She then goes on to explain what to do after special occasions—how to avoid punishing yourself, how to get back into fat burning quickly, and how to live this lifestyle all the time. Today’s Plexus product sponsor is Vital Biome, a probiotic supplement that is clinically shown to improve health and mood, reduce anxiety and anger, and much more.


Intermittent Fasting Journal – Week 34


In this episode, Donna Reish, blogger, author of over 100 English curriculum books for students in grades K through 12th, and Intermittent Fasting teacher, teaches on the hormone leptin. Donna begins describing what leptin is and how we have become resistant to it, “leptin resistant.” She then teaches about how leptin signals are like trying to hear someone with headphones on—and how much we truly miss of the signaling when our brains do not get the messages. She encourages overweight people that so many of the things that are bodies do not do for us now are not our faults—and how we can easily fix many of these things with knowledge and a few tweaks (like sleep, water, protein, fiber, timed eating, and more). Finally, Donna goes through a long list of ways that we can either increase leptin or increase our ability to hear leptin’s signals. These include fasting, eating anti-inflammatory foods, keeping insulin low, losing weight, eating real foods, consuming fewer processed foods, not drinking calories, eating high protein, exercising, and more! This broadcast is sponsored by the plant-based metabolism booster and appetite suppressant Plexus Boost.


Intermittent Fasting Journal – Week 33


Donna Reish, author of over 100 curriculum books for kids, blogger, and Intermittent Fasting teacher, focuses this episode on more hunger during the fast issues—both in the beginning days and for long-term fosters. She begins by talking about an important subject that those who are only eating two or three times a day (snack/meal or meal/meal)—distracted eating. In working towards healthy eating habits and appropriate food associations, we need to learn to enjoy our meals and snacks more than ever before. She talks about how we can get rid of old food associations once IF becomes a way of life for us and how we can make new ones that involve sitting down and eating, savoring our foods without including another “stimulus.” Next, Donna talks about one of her favorite IF-related subjects—sleep! The research is clear from all camps on this one—sleep is crucial to fat burning (metabolism), hunger, mood, energy, cognitive function, and more. She shares studies about the effect of sleeping under seven hours on hunger, and it is significant! The third “hunger” component she describes is food during the eating window. What does protein and fat do for satiety during the fast? And what do carbs do for satisfaction (food reward) during the fast? Today’s broadcast is brought to you by Plexus ProBio 5, a three-in-one product with healthy bacteria, digestive enzymes, and anti-fungals (to get rid of bad bacteria!). This product is specially encapsulated so that it doesn’t have to refrigerated, and its contents are intact until it hits the gut, where it is needed. (For more hunger help, see the blog and/or Episodes #31 an #32 specifically.)


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