FREE “10 Intermittent Fasting Questions” Webinar

 

 

September/October FREE IF WEBINARS—Choose the Date/Time That Works for You!

 

Thursday, September 26th @ 8:00pm Eastern Time

Sunday, September 29th @ 9:00pm Eastern Time

Tuesday, October 1st @ 10:00am Eastern Time

Wednesday, October 2nd @ 8:00pm Eastern Time

 


Do you long to manage your weight while still enjoying birthday parties, weddings, showers, family dinners, and other special occasions?

Do you wish you could meet your fitness goals while still enjoying social events and nights out to your favorite spots?

Do you love to vacation and enjoy the local cuisine without guilt?

What about health…..have you heard the amazing health, anti-aging, longevity, immune-boosting, muscle-restoring, and disease prevention benefits of Intermittent Fasting?

Daily Intermittent Fasting (IF) might be the exact weight management, health, and fitness program for you….and you can find out for sure in my FREE webinar, “10 Intermittent Fasting Questions.”

In this webinar, Donna Reish, blogger and IF teacher, will answer the top Intermittent Fasting questions for you in an engaging, interesting, and colorful presentation.

I’d love to have you join me for a free one hour webinar where I answer ten most common IF questions…

1) What is fasting?

2) Who should fast?

3) What happens during fasting?

4) Do I have different fasting options?

5) How do I lose weight with IF?

6) Can I eat whatever I want?

7) What are the benefits of IF?

8) What do I do when I’m hungry?

9) How do I set myself up for success?

10) Can I do it forever?

Check out this short video where I describe the webinar!

I’m excited to teach this life-changing material–and I can’t wait to see YOU in the webinar!


Links to Learn More About Intermittent Fasting

Sign up for my free Intermittent Fasting webinar, “10 Intermittent Fasting Questions,” a one hour presentation to answer your IF questions!

Sign up for my month-long, step-by-step course (starts the first Monday of each month)

Subscribe to the blog and get free IF start up charts

Join my private FB group where I teach IF!

Subscribe to iTunes

Subscribe to Youtube channel

Get my IF app

Three Intermittent Fasting Surprises (Fast Shot)

When I began Intermittent Fasting, I quickly found three amazing, actually-life-changing, surprises.

I had already learned that I could burn body fat, control hunger, and reduce cravings.

(Learn more about those IF body/hormone changes at my Intermittent Fasting Course! https://intermittentfastingcourse.com)

But then there were three surprises….

Three things that have helped my husband and I to lose 160+ pounds together in the past two years with IF!

Check out this short video as I explain them….

1) Less emotional eating

2) No nighttime snacking (without pain because my meal was so amazing!)

3) No nibbles—real meals!

I think you would love the IF surprises awaiting you!

Love and hope,
Donna

P.S. Use the code SAVE20 to save 20% off my course!

What Does “Treat” Mean to You? (And How That Affects Your Weight Management)

So I’ve been crazy about this brain/food book, and then this came through my thread. Cracked me up.

This café has a conveyor belt that serves all-you-can-eat dessert right to your table.

One of the teachings of brain/food (in the book, The Hungry Brain) is “specific-food satiety.”

In it, he discusses how our hunger and fullness signals do not respond to processed foods or foods with a lot of seductive components (ie…fat, sugar, and starch all together like baked foods). This is why we can be full and “satiated” but still “make room” for dessert.

It’s super compelling…and I couldn’t help but think how UNhelpful a revolving dessert belt would be to those of us trying to hear hunger and satiety signals!

Does this mean you never have dessert again?

No…for me, it means….

A. They are treats, not everyday fare.

 

The Trifacta (sugar, fat, flour) has to be even more rare. So, for example, I would eat a single serve candy bar over a Little Debbie.

My flour/sugar/fat combo days are becoming more and more rare–not only because they are super calorie dense (i.e. lots of calories in a tiny package)–but also because I know what they do to my cravings.

(Um….don’t roll your eyes….if you do any of these 15 things, you believe calories matter at least a little!)

To put it in simple terms (I’m still making my way through the book a little at a time as it is complex!)….

1) We eat something super seductive (my trifacta foods–pie, brownies, cupcakes, cake, donuts, baked goods).

2) Dopamine is released (a habit chemical) that tells the brain “This is good stuff. We need all of these ingredients more often!”

3) We know the next time we have that type of food, we will feel good again…and again…and again.

4) Dopamine makes sure that we know we love and need that food….it rewards us in a way, but more importantly, it establishes that food as a reinforcement/habit.

5) The more frequently we have that food, the more dopamine. (This means that if we spread out our occasion of having that food, we will forget the reward/reinforcement to a certain extent…a good reason for me to have that “trifacta treat” less often!)

 

B. Not. In. The. Home. Period.

 

I know this doesn’t work for families with kids (in that case, if I had to buy treats, I would buy what I don’t like). I will drive to the gas station and get a single donut or single serve pack of cookies before I would have an entire package at home.

(Have you heard the saying, “Say no at the grocery, and you only have to say no once?”)

Single serving is huge in terms of treats. Go to your favorite bakery and buy that one amazing cupcake or that one incredible piece of pie. Eat it at the end of your eating window. And be done.

Check out Broadcast #49 about Craving Combinations/Seductive Foods! 

And….be more selective….

 

C. So….maybe we should be more selective with our treats?

 

Can we consume treats for our treat times that are not so seductive?

Treats that we still love but have fewer “addictive” qualities?

Treats that we can have sometimes without feeling like we need more and more and more…and we need them right now?

We have the power to help ourselves manage our weight by balancing our hormones, eating less frequently, going without food for a while….and not seeking such dopamine (reward) hits so frequently and with such intense foods.

I’m working on it….I want to help you work on it too!

Stay with me…we’ll get it all figured out together!

 

Let’s “feel great and live well,”
Donna

P.S. If you’re new to fasting, learn more in my free one hour upcoming webinar, “Ten Intermittent Fasting Questions!

P.S.S. Have you seen my new Fast Shot Video Index at the blog? Find what you want quickly!

Create a “Tomorrow Real-for-Me Food Plan” (Broadcast #53)

Hello, Fasting Friends! I have had so many requests for food and eating help. Some want to see my daily food intake for a few days (coming
soon!). Some want to know why they aren’t losing weight in spite of an 18 or 19 hour daily fast. Others want to know what food protocol they should do.

In today’s broadcast, I am giving you hope! I am giving you a simple approach (takes me two minutes the day before to write my plan and two minutes at the end of the day to see how I’ve done that day in sticking with my plan!). I am showing you how to create food habits that will really work–because you start where ever you are and “Jump Up” (in one percent jumps) from there.

Oh how I want habits, health, and goal weights for all of you! I love being so close to my final goal–and tweaking and experimenting and being curious about how I can keep going and get there.

(Did you hear that Ray Baby and I have recently become “The Minus 205 Pound Pair”? Yep, we have just reached the milestone of losing over 200 pounds together (155 of those pounds have been in the past couple of years!).)

Anyway, I hope you enjoy this broadcast—and i hope you start your “Tomorrow Real-for-Me Food Plan” right away!

Love and hope,

Donna

A. Lose Weight Fast and Painlessly?

1. Not a thing—at least not for long term results

2. Losing weight permanently involves what I call Lifestyle Weight Loss—meaning that you lose weight with steps and protocols that you are willing to do for the rest of your life

3. Must get to the point where you can say, “What I am doing when I reach my goal weight will be what I do forever.”

4. Needs to be a drastic reduction in overall consumption (most people need to reduce by about 30% overall)

a. This is hard to do with typical food choices
b. Typical food choices are too calorie dense to lead to a 30% reduction overall
c. Typical food choices are too seductive/hyperpalatable for us to “control them” https://donnareish.com/intermittent-fa…/

 

B. First Step: Tomorrow’s Real-for-Me Food Plan

1. Because of the need to develop habits (not rely on willpower, which we are limited in each day), the first step is to be aware of what we are eating

2. The first step is to use our pre-frontal cortex to choose tomorrow’s foods

a. Pre-frontal cortext is the thinking, planning, self-control part of our brain

i. Also called executive functions

ii. When the pre-frontal cortext is damaged, we are less able to use long-term strategies and control impulses

b. When we make decisions ahead of time, we are using our “adult brains” rather than our “toddler brains”

i. Adults say we are not buying candy today; you may pick a fruit because we are “adults”—we know that sugar isn’t good for our kids

ii. Toddler throws fits and want Skittles

iii. Planning ahead is using our “adult brain” so that our “toddler brain” doesn’t take over at that time

c. Research shows when people plan ahead, they use pre-frontal-cortext and usually have intentions to have self control and not overeat (cake vs. fruit example)

 

C. Creating a Tomorrow’s Real-for-Me Food Plan

1. Not based on macros or food groups or limitations to start with

2. Simple

a. Make a plan of what you will eat tomorrow for real
b. Put whatever you usually eat
c. No counting, no measuring…just real-for-you

3. Eat only what you have written down tomorrow—less if desired, but not more

a. If it says one Snickers bar, you can eat a Snickers bar
b. If it says two apples, you will eat two apples

4. Must be “real-for-you” or you won’t stick to it

5. It is not for a perfect eating plan

a. It is to show you what you truly eat
b. It is to help you decide ahead of time using pre-frontal a cortext
c. It is to help you develop a weight loss habit that will grow with you as you use habits, pre-frontal cortext, etc., to reach your goal

 

D. Do This Every Day or Every Night for the Next Day

1. At first, it won’t feel like a diet—you are putting anything you want on it

2. Each week or so, do what I call the “1% Jump Up”—where you jump up in your food choices and habits by one percent

a. Four cookies goes down to two cookies
b. Thick crust pizza goes down to thin
c. One soda is replaced by a water
d. Eating three times a day instead of four or five
e. Drinking less sugary coffee drinks over a large 650 calorie drink
f. Progression—Full sized Doves and M and M then snack size then sugar-free chocolate/dark chocolate

3. Eventually, you will create a food protocol where you list all the foods you eat every day—except for your one or two free foods each week

a. Right now, your protocol is whatever you want it to be
b. But with each “1% Jump Up,” you eat better and better in a more natural, habitual manner
c. And all the while, you are using the “decide ahead of time” method to keep you on track—your pre-frontal cortex
d. Help in creating a real food protocol vs. not real foods: https://donnareish.com/first-five-days…/

 

E. Resources and Future Help

1. Next session of my Intermittent Fasting Course starts Monday: https://intermittentfastingcourse.com 

2. Subscribe to blog for videos, articles, freebies, and more: https://donnareish.com 

3. Join FREE FB group where I teach every week: https://www.facebook.com/groups/318664198605086/ 

Can You Eat Whatever You Want on Intermittent Fasting?

Hello Fasting Friends! Time to talk about food….eating window, feasting, choices, habits, cravings, “addictions”….okay, maybe not all of those things in one short article, but at least food (and cravings).

I have come to realize through the process of Intermittent Fasting (and my lengthy daily research) that one big reason I never lost weight (or kept weight off) before (aside from controlling grehlin, the hunger hormone, which IF does soooo well!) is that I always wanted to “have my cake and eat it too.”

Bear with me….I know that sounds simplistic. After all, that is what we have all wanted. To be able to eat what we want and still lose weight.

That is why I began IF in the first place.

I heard that I could eat whatever I wanted and still lose weight.

After four decades of dieting, could I have finally found the protocol that lets me eat whatever I want and still lose weight? Glory!

And there is some truth to that (way more wiggle room in food choices than any other approach I’ve ever done!)….and as I said repeatedly in my IF Journal Broadcast (#43), I will never NOT fast….controlling my food the way I am able to now is a gift that can only come from IF, I honestly believe.

(In the broadcast I tell a sad tale of this—-we need to hear leptin (the hormone that says you have enough fat on your body so stop eating), but we can’t….and the ways to fix this poor “radio transmission” is through dieting/eating right and exercise. Yet, if we could do what it takes to fix it, we wouldn’t be in the state we are in now….aghhh….Intermittent Fasting fixes that leptin signaling for us. I will never go back!)

But the brain has its own ideas…..and fasting helps me help my brain hear leptin, so I can stop eating better than ever before.

It isn’t perfect, but it is soooo much better than any other time in my life—I actually HEAR the satiation hormone tell me to stop!

So how can we help our brains hear leptin signals better and better?

Here is what I have found to help me hear leptin better:

1) Fast….seriously….fast 16-20 hours a day without calories. This is the number one thing we can do.

Fasting reduces insulin. Reducing insulin helps us hear leptin. Period. It is the best way to hear the sweet leptin song!

(Check out my free IF webinar for answers to your 10 IF Questions!!!)

2) Fast consistently……if you need a longer eating window for a special occasion, take it….but don’t NOT fast. Just make your fasting window shorter that day.

Going completely off and on from fasting puts you in a perpetual state of hunger! Miserable!

Every time we “take a few days off” we essentially have to start over in reducing stored glycogen and burning through circulating glucose—so we are back to the hangries just like the first couple of weeks of IF!

Adjust your time. Only fast 14 hours one weekend if you have special occasions…but do not go off!

(Can’t fast long enough {enough days in a row} to get fat adapted and feel great—check out my month-long course! It is turning “fasting failures” into success stories every single month!)

 

3) Open your eating window with real food.

Have a treat later if you want. Eat pizza with the family if it’s that day. But start with real food. Real food helps us hear leptin sooooo much better!

 

4) Eat fibrous, watery foods.

This doesn’t affect leptin as much as it is grehlin (though any less sugary/more real foods help with leptin because of the lessening of insulin spikes).

Grehlin is the hormone that tells us we are hungry. It is released from the top of the stomach (like a guard looking out into our stomach and hollering whenever the stomach gets a little low!). Fill that stomach up with water, fiber, and foods that are bulkier and more watery.

5) Eat protein!

We stock up on Greek yogurt, chicken breasts, turkey, ham, roast beef, peanuts, peanut butter, eggs, and cottage cheese–our favorite protein sources.

Protein is the most satiating macro nutrient for its calorie punch. (And rumor has it you can boost your metabolism a little eating protein as well!)

6) Don’t drink calories.

Leptin doesn’t even see the liquid coming….no signal…no satiation. Limit coffee calories to under 100 each time so that you are not putting so many liquid calorie directly into your system!

7) Exercise—movement helps us hear leptin better.

(More on this later….but for now, I do know that when you hear leptin well, you want to eat less, eat more real foods, and move more.)

8) Less grazing!

Eating at pre-determined times and then stopping will help us hear satiation hormones way better than eating during our entire eating window.

9) Don’t overfill your stomach because you didn’t “get” to eat something yet that day. 

No need to have the “last meal” mentality….you can have that food later. Fasting helps us with stomach distensibility. It helps us stop the expansion of our stomachs from eating too much too often. Your stomach will feel full more quickly (especially with fibrous and watery foods). Be glad for it…and have that dessert the next day!

10) Follow an 80/20 approach–80 percent healthy, real foods and 20 percent treats or whatever you want.

As you space out your treats a little and have fewer non-real foods, you will crave them less and less. Leptin loves real food!

 

Love and hope,
Donna

P.S. Learn more weight management and health hacks in my FREE Calories In/Calories Out Game–and five video series with cool gameboard! 🙂

 

Our Plexus and Food Regiment—and Losing 200 Pounds Together With the Plexus Products

Since we have reached a big milestone in our weight loss journey–losing 200 pounds together—we are getting a lot of questions about our supplement, fasting, and eating protocols. And I am thrilled to pass it along!

(I’m giddy over reaching this goal—can’t imagine how cray cray I’m going to be when we reach Minus 210 or Minus 230 Pound Pair!!!)

So I had lost 50 pounds over many years (and kept it off—that is important!).
But over the past three years, we have lost 150 of the 200 pounds together. (His weight loss total is 105 pounds; mine is 97 pounds!)

And while Intermittent Fasting has been an important piece of our weight loss puzzle, it is one of three biggies….

1) IF

2) Plant-based supplementation (i.e getting a healthy gut, reducing inflammation, balancing blood sugar, and more!)

3) Habits (food habits, exercise, and much more—all the little things!)

So to give the full picture, I have two videos for you:

1) A short version

2) A long version

And a full outline for both! So watch one or both of the videos (scroll all the way down!) and email me or message me with questions. I would love to help you create your perfect “weight loss storm”!

A. Our Journey Thus Far

1. Starting Plexus

a. Three years for me; 2 ½ for Ray
b. He started when I began making enough money to cover his products and my products
c. Began as a way to lose weight and to monetize my “low carb” blog (which is now an Intermittent Fasting blog and is transitioning to Lifestyle Weight Loss blog…..stop counting calories and macros and start counting habits and real foods).

2. Results

a. -150 pounds together since starting Plexus products (-200 together overall lost and kept off last several years)b. Off of all six of our prescriptions

i. Restless legs and insomnia
ii. GERD
iii. TMJ mouthguard
iv. Ray’s blood pressure meds
v. Anti-anxiety/PMS meds
vi. Ray’s anti inflammatory prescription

c. Able to practice Intermittent Fasting 18 hours a day average for 18 months
d. Amazing mood/anxiety help—flying!
e. Energy—no naps ever really
f. Pain relief for Ray’s knees and plantar fasciitis
g. Cravings under control—no more Diet Coke addiction (20 year addiction gone in a week!)
h. Eat better than we ever have –real foods!
i. Both exercise at least 3 times a week; Donna 6 x a week; fitness person!
j. Finances

i. $10K Christmas gift second year
ii. Paid off all debt and vacation

B. Our Plexus Regiment

1. Ray

a. Simple all morning
b. Products

i. Slim
ii. BioCleanse (3)
iii. Vital Biome (1)
iv. Ease (4)
v. Mega X (2—omegas)

2. Donna regular

a. Early am—Active energy
b. Mid morning—MetaBurn (1-2)
c. Right before first meal (1-2:00 or so)

i. 2 BIoCleanse
ii. 2 X Factor Plus

d. Afternoon—Hunger Control Slim
e. Bedtime

i. 2 BioCleanse
ii. 1 Vital Biome
iii. 2 Mega X (omegas)

3. Cost

a. 25% back on all my purchases after $100 of mine or others’ go through my store each month
b. Ambassador already lowest price!
c. Diet Coke alone pays for everything for me!
d. Actually making money since way less junk food, gas station foods, etc.
e. Eating amount we need for ideal weight is at least 40% less food than before we lost 200 pounds together, so huge grocery savings!
f. Most people can pay for Active or Slim with half a specialty coffee or one soda purchase

 

C. Our Food Regiment

1. First meal—1:00 or 2:00 in the afternoon

a. REAL
b. Ray’s pie plate of low carb veggies, Parm cheese, horseradish, salsa, salad, etc. Possibly a piece of fruit
c. Donna—at least 3 fibrous/watery foods from this list: Ceasar salad, crispy air fried chicken salad, grilled chicken salad, green beans, green beans/potatoes, watermelon, pork and beans, chili beans, baked potato, apple with peeling, banana, corn, sprouted toast, sprouted sandwich, sprouted pb toast

2. Second meal—6:00 or 7:00

a. REAL
b. Ray’s pie plate again, protein/meat, egg, potato, lower carb/healthier knock off like homemade Mexican pizza, pizza, tacos, soup, stir fry, etc.
c. Donna—meat and potato; healthy dessert/fruit or small serving of non healthy dessert
d. 80% of our meals are like these

i. I plan what I’m eating that day the night before or the morning of
ii. We plan for Chick Filet or pizza delivery or restaurant meals, birthday cake, ice cream out, etc., so that they do not exceed 20% of our weekly intake

 

D. Summary

a. Every area—fitness, nutrition, weight management, supplementation, productivity, home businesses, entrepreneurship—is all based on consistency
b. All areas started with tiny daily habits (not grandeur changes that we couldn’t keep up)—I call these 1% Jump Ups, and I add one every week in most areas…..favorite habit book, Atomic Habits
c. Gut health takes a few months to achieve with TriPlex; working with your products (i.e. changing out M and M’s for apple) is crucial!! Take advantage of the advantages the Plexus products give you!
d. Don’t run out of Plexus—don’t give up too soon! Healing takes a while, based on how long you have eating white flour and sugar and processed foods
e. Most health is based on blood sugar balancing, gut health, and inflammation reducing—Plexus addresses all of these!
f. Learn more about Lifestyle Weight Loss at https://donnareish.com 
g. Learn daily in my free FB group: Donna’s Intermittent Fasting Group

Love and hope,

Donna

P.S. If you want to learn more about the Plexus products, join my free Reishes Plexus Peeps FB group–lots of great info there!

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FREE “10 Intermittent Fasting Questions” Webinar

 

 

September/October FREE IF WEBINARS—Choose the Date/Time That Works for You!

 

Thursday, September 26th @ 8:00pm Eastern Time

Sunday, September 29th @ 9:00pm Eastern Time

Tuesday, October 1st @ 10:00am Eastern Time

Wednesday, October 2nd @ 8:00pm Eastern Time

 


Do you long to manage your weight while still enjoying birthday parties, weddings, showers, family dinners, and other special occasions?

Do you wish you could meet your fitness goals while still enjoying social events and nights out to your favorite spots?

Do you love to vacation and enjoy the local cuisine without guilt?

What about health…..have you heard the amazing health, anti-aging, longevity, immune-boosting, muscle-restoring, and disease prevention benefits of Intermittent Fasting?

Daily Intermittent Fasting (IF) might be the exact weight management, health, and fitness program for you….and you can find out for sure in my FREE webinar, “10 Intermittent Fasting Questions.”

In this webinar, Donna Reish, blogger and IF teacher, will answer the top Intermittent Fasting questions for you in an engaging, interesting, and colorful presentation.

I’d love to have you join me for a free one hour webinar where I answer ten most common IF questions…

1) What is fasting?

2) Who should fast?

3) What happens during fasting?

4) Do I have different fasting options?

5) How do I lose weight with IF?

6) Can I eat whatever I want?

7) What are the benefits of IF?

8) What do I do when I’m hungry?

9) How do I set myself up for success?

10) Can I do it forever?

Check out this short video where I describe the webinar!

I’m excited to teach this life-changing material–and I can’t wait to see YOU in the webinar!


Links to Learn More About Intermittent Fasting

Sign up for my free Intermittent Fasting webinar, “10 Intermittent Fasting Questions,” a one hour presentation to answer your IF questions!

Sign up for my month-long, step-by-step course (starts the first Monday of each month)

Subscribe to the blog and get free IF start up charts

Join my private FB group where I teach IF!

Subscribe to iTunes

Subscribe to Youtube channel

Get my IF app

Three Intermittent Fasting Surprises (Fast Shot)

When I began Intermittent Fasting, I quickly found three amazing, actually-life-changing, surprises.

I had already learned that I could burn body fat, control hunger, and reduce cravings.

(Learn more about those IF body/hormone changes at my Intermittent Fasting Course! https://intermittentfastingcourse.com)

But then there were three surprises….

Three things that have helped my husband and I to lose 160+ pounds together in the past two years with IF!

Check out this short video as I explain them….

1) Less emotional eating

2) No nighttime snacking (without pain because my meal was so amazing!)

3) No nibbles—real meals!

I think you would love the IF surprises awaiting you!

Love and hope,
Donna

P.S. Use the code SAVE20 to save 20% off my course!

What Does “Treat” Mean to You? (And How That Affects Your Weight Management)

So I’ve been crazy about this brain/food book, and then this came through my thread. Cracked me up.

This café has a conveyor belt that serves all-you-can-eat dessert right to your table.

One of the teachings of brain/food (in the book, The Hungry Brain) is “specific-food satiety.”

In it, he discusses how our hunger and fullness signals do not respond to processed foods or foods with a lot of seductive components (ie…fat, sugar, and starch all together like baked foods). This is why we can be full and “satiated” but still “make room” for dessert.

It’s super compelling…and I couldn’t help but think how UNhelpful a revolving dessert belt would be to those of us trying to hear hunger and satiety signals!

Does this mean you never have dessert again?

No…for me, it means….

A. They are treats, not everyday fare.

 

The Trifacta (sugar, fat, flour) has to be even more rare. So, for example, I would eat a single serve candy bar over a Little Debbie.

My flour/sugar/fat combo days are becoming more and more rare–not only because they are super calorie dense (i.e. lots of calories in a tiny package)–but also because I know what they do to my cravings.

(Um….don’t roll your eyes….if you do any of these 15 things, you believe calories matter at least a little!)

To put it in simple terms (I’m still making my way through the book a little at a time as it is complex!)….

1) We eat something super seductive (my trifacta foods–pie, brownies, cupcakes, cake, donuts, baked goods).

2) Dopamine is released (a habit chemical) that tells the brain “This is good stuff. We need all of these ingredients more often!”

3) We know the next time we have that type of food, we will feel good again…and again…and again.

4) Dopamine makes sure that we know we love and need that food….it rewards us in a way, but more importantly, it establishes that food as a reinforcement/habit.

5) The more frequently we have that food, the more dopamine. (This means that if we spread out our occasion of having that food, we will forget the reward/reinforcement to a certain extent…a good reason for me to have that “trifacta treat” less often!)

 

B. Not. In. The. Home. Period.

 

I know this doesn’t work for families with kids (in that case, if I had to buy treats, I would buy what I don’t like). I will drive to the gas station and get a single donut or single serve pack of cookies before I would have an entire package at home.

(Have you heard the saying, “Say no at the grocery, and you only have to say no once?”)

Single serving is huge in terms of treats. Go to your favorite bakery and buy that one amazing cupcake or that one incredible piece of pie. Eat it at the end of your eating window. And be done.

Check out Broadcast #49 about Craving Combinations/Seductive Foods! 

And….be more selective….

 

C. So….maybe we should be more selective with our treats?

 

Can we consume treats for our treat times that are not so seductive?

Treats that we still love but have fewer “addictive” qualities?

Treats that we can have sometimes without feeling like we need more and more and more…and we need them right now?

We have the power to help ourselves manage our weight by balancing our hormones, eating less frequently, going without food for a while….and not seeking such dopamine (reward) hits so frequently and with such intense foods.

I’m working on it….I want to help you work on it too!

Stay with me…we’ll get it all figured out together!

 

Let’s “feel great and live well,”
Donna

P.S. If you’re new to fasting, learn more in my free one hour upcoming webinar, “Ten Intermittent Fasting Questions!

P.S.S. Have you seen my new Fast Shot Video Index at the blog? Find what you want quickly!

Create a “Tomorrow Real-for-Me Food Plan” (Broadcast #53)

Hello, Fasting Friends! I have had so many requests for food and eating help. Some want to see my daily food intake for a few days (coming
soon!). Some want to know why they aren’t losing weight in spite of an 18 or 19 hour daily fast. Others want to know what food protocol they should do.

In today’s broadcast, I am giving you hope! I am giving you a simple approach (takes me two minutes the day before to write my plan and two minutes at the end of the day to see how I’ve done that day in sticking with my plan!). I am showing you how to create food habits that will really work–because you start where ever you are and “Jump Up” (in one percent jumps) from there.

Oh how I want habits, health, and goal weights for all of you! I love being so close to my final goal–and tweaking and experimenting and being curious about how I can keep going and get there.

(Did you hear that Ray Baby and I have recently become “The Minus 205 Pound Pair”? Yep, we have just reached the milestone of losing over 200 pounds together (155 of those pounds have been in the past couple of years!).)

Anyway, I hope you enjoy this broadcast—and i hope you start your “Tomorrow Real-for-Me Food Plan” right away!

Love and hope,

Donna

A. Lose Weight Fast and Painlessly?

1. Not a thing—at least not for long term results

2. Losing weight permanently involves what I call Lifestyle Weight Loss—meaning that you lose weight with steps and protocols that you are willing to do for the rest of your life

3. Must get to the point where you can say, “What I am doing when I reach my goal weight will be what I do forever.”

4. Needs to be a drastic reduction in overall consumption (most people need to reduce by about 30% overall)

a. This is hard to do with typical food choices
b. Typical food choices are too calorie dense to lead to a 30% reduction overall
c. Typical food choices are too seductive/hyperpalatable for us to “control them” https://donnareish.com/intermittent-fa…/

 

B. First Step: Tomorrow’s Real-for-Me Food Plan

1. Because of the need to develop habits (not rely on willpower, which we are limited in each day), the first step is to be aware of what we are eating

2. The first step is to use our pre-frontal cortex to choose tomorrow’s foods

a. Pre-frontal cortext is the thinking, planning, self-control part of our brain

i. Also called executive functions

ii. When the pre-frontal cortext is damaged, we are less able to use long-term strategies and control impulses

b. When we make decisions ahead of time, we are using our “adult brains” rather than our “toddler brains”

i. Adults say we are not buying candy today; you may pick a fruit because we are “adults”—we know that sugar isn’t good for our kids

ii. Toddler throws fits and want Skittles

iii. Planning ahead is using our “adult brain” so that our “toddler brain” doesn’t take over at that time

c. Research shows when people plan ahead, they use pre-frontal-cortext and usually have intentions to have self control and not overeat (cake vs. fruit example)

 

C. Creating a Tomorrow’s Real-for-Me Food Plan

1. Not based on macros or food groups or limitations to start with

2. Simple

a. Make a plan of what you will eat tomorrow for real
b. Put whatever you usually eat
c. No counting, no measuring…just real-for-you

3. Eat only what you have written down tomorrow—less if desired, but not more

a. If it says one Snickers bar, you can eat a Snickers bar
b. If it says two apples, you will eat two apples

4. Must be “real-for-you” or you won’t stick to it

5. It is not for a perfect eating plan

a. It is to show you what you truly eat
b. It is to help you decide ahead of time using pre-frontal a cortext
c. It is to help you develop a weight loss habit that will grow with you as you use habits, pre-frontal cortext, etc., to reach your goal

 

D. Do This Every Day or Every Night for the Next Day

1. At first, it won’t feel like a diet—you are putting anything you want on it

2. Each week or so, do what I call the “1% Jump Up”—where you jump up in your food choices and habits by one percent

a. Four cookies goes down to two cookies
b. Thick crust pizza goes down to thin
c. One soda is replaced by a water
d. Eating three times a day instead of four or five
e. Drinking less sugary coffee drinks over a large 650 calorie drink
f. Progression—Full sized Doves and M and M then snack size then sugar-free chocolate/dark chocolate

3. Eventually, you will create a food protocol where you list all the foods you eat every day—except for your one or two free foods each week

a. Right now, your protocol is whatever you want it to be
b. But with each “1% Jump Up,” you eat better and better in a more natural, habitual manner
c. And all the while, you are using the “decide ahead of time” method to keep you on track—your pre-frontal cortex
d. Help in creating a real food protocol vs. not real foods: https://donnareish.com/first-five-days…/

 

E. Resources and Future Help

1. Next session of my Intermittent Fasting Course starts Monday: https://intermittentfastingcourse.com 

2. Subscribe to blog for videos, articles, freebies, and more: https://donnareish.com 

3. Join FREE FB group where I teach every week: https://www.facebook.com/groups/318664198605086/ 

Can You Eat Whatever You Want on Intermittent Fasting?

Hello Fasting Friends! Time to talk about food….eating window, feasting, choices, habits, cravings, “addictions”….okay, maybe not all of those things in one short article, but at least food (and cravings).

I have come to realize through the process of Intermittent Fasting (and my lengthy daily research) that one big reason I never lost weight (or kept weight off) before (aside from controlling grehlin, the hunger hormone, which IF does soooo well!) is that I always wanted to “have my cake and eat it too.”

Bear with me….I know that sounds simplistic. After all, that is what we have all wanted. To be able to eat what we want and still lose weight.

That is why I began IF in the first place.

I heard that I could eat whatever I wanted and still lose weight.

After four decades of dieting, could I have finally found the protocol that lets me eat whatever I want and still lose weight? Glory!

And there is some truth to that (way more wiggle room in food choices than any other approach I’ve ever done!)….and as I said repeatedly in my IF Journal Broadcast (#43), I will never NOT fast….controlling my food the way I am able to now is a gift that can only come from IF, I honestly believe.

(In the broadcast I tell a sad tale of this—-we need to hear leptin (the hormone that says you have enough fat on your body so stop eating), but we can’t….and the ways to fix this poor “radio transmission” is through dieting/eating right and exercise. Yet, if we could do what it takes to fix it, we wouldn’t be in the state we are in now….aghhh….Intermittent Fasting fixes that leptin signaling for us. I will never go back!)

But the brain has its own ideas…..and fasting helps me help my brain hear leptin, so I can stop eating better than ever before.

It isn’t perfect, but it is soooo much better than any other time in my life—I actually HEAR the satiation hormone tell me to stop!

So how can we help our brains hear leptin signals better and better?

Here is what I have found to help me hear leptin better:

1) Fast….seriously….fast 16-20 hours a day without calories. This is the number one thing we can do.

Fasting reduces insulin. Reducing insulin helps us hear leptin. Period. It is the best way to hear the sweet leptin song!

(Check out my free IF webinar for answers to your 10 IF Questions!!!)

2) Fast consistently……if you need a longer eating window for a special occasion, take it….but don’t NOT fast. Just make your fasting window shorter that day.

Going completely off and on from fasting puts you in a perpetual state of hunger! Miserable!

Every time we “take a few days off” we essentially have to start over in reducing stored glycogen and burning through circulating glucose—so we are back to the hangries just like the first couple of weeks of IF!

Adjust your time. Only fast 14 hours one weekend if you have special occasions…but do not go off!

(Can’t fast long enough {enough days in a row} to get fat adapted and feel great—check out my month-long course! It is turning “fasting failures” into success stories every single month!)

 

3) Open your eating window with real food.

Have a treat later if you want. Eat pizza with the family if it’s that day. But start with real food. Real food helps us hear leptin sooooo much better!

 

4) Eat fibrous, watery foods.

This doesn’t affect leptin as much as it is grehlin (though any less sugary/more real foods help with leptin because of the lessening of insulin spikes).

Grehlin is the hormone that tells us we are hungry. It is released from the top of the stomach (like a guard looking out into our stomach and hollering whenever the stomach gets a little low!). Fill that stomach up with water, fiber, and foods that are bulkier and more watery.

5) Eat protein!

We stock up on Greek yogurt, chicken breasts, turkey, ham, roast beef, peanuts, peanut butter, eggs, and cottage cheese–our favorite protein sources.

Protein is the most satiating macro nutrient for its calorie punch. (And rumor has it you can boost your metabolism a little eating protein as well!)

6) Don’t drink calories.

Leptin doesn’t even see the liquid coming….no signal…no satiation. Limit coffee calories to under 100 each time so that you are not putting so many liquid calorie directly into your system!

7) Exercise—movement helps us hear leptin better.

(More on this later….but for now, I do know that when you hear leptin well, you want to eat less, eat more real foods, and move more.)

8) Less grazing!

Eating at pre-determined times and then stopping will help us hear satiation hormones way better than eating during our entire eating window.

9) Don’t overfill your stomach because you didn’t “get” to eat something yet that day. 

No need to have the “last meal” mentality….you can have that food later. Fasting helps us with stomach distensibility. It helps us stop the expansion of our stomachs from eating too much too often. Your stomach will feel full more quickly (especially with fibrous and watery foods). Be glad for it…and have that dessert the next day!

10) Follow an 80/20 approach–80 percent healthy, real foods and 20 percent treats or whatever you want.

As you space out your treats a little and have fewer non-real foods, you will crave them less and less. Leptin loves real food!

 

Love and hope,
Donna

P.S. Learn more weight management and health hacks in my FREE Calories In/Calories Out Game–and five video series with cool gameboard! 🙂

 

Our Plexus and Food Regiment—and Losing 200 Pounds Together With the Plexus Products

Our Plexus and Food Regiment—and Losing 200 Pounds Together With the Plexus Products

Since we have reached a big milestone in our weight loss journey–losing 200 pounds together—we are getting a lot of questions about our supplement, fasting, and eating protocols. And I am thrilled to pass it along!

(I’m giddy over reaching this goal—can’t imagine how cray cray I’m going to be when we reach Minus 210 or Minus 230 Pound Pair!!!)

So I had lost 50 pounds over many years (and kept it off—that is important!).
But over the past three years, we have lost 150 of the 200 pounds together. (His weight loss total is 105 pounds; mine is 97 pounds!)

And while Intermittent Fasting has been an important piece of our weight loss puzzle, it is one of three biggies….

1) IF

2) Plant-based supplementation (i.e getting a healthy gut, reducing inflammation, balancing blood sugar, and more!)

3) Habits (food habits, exercise, and much more—all the little things!)

So to give the full picture, I have two videos for you:

1) A short version

2) A long version

And a full outline for both! So watch one or both of the videos (scroll all the way down!) and email me or message me with questions. I would love to help you create your perfect “weight loss storm”!

A. Our Journey Thus Far

1. Starting Plexus

a. Three years for me; 2 ½ for Ray
b. He started when I began making enough money to cover his products and my products
c. Began as a way to lose weight and to monetize my “low carb” blog (which is now an Intermittent Fasting blog and is transitioning to Lifestyle Weight Loss blog…..stop counting calories and macros and start counting habits and real foods).

2. Results

a. -150 pounds together since starting Plexus products (-200 together overall lost and kept off last several years)b. Off of all six of our prescriptions

i. Restless legs and insomnia
ii. GERD
iii. TMJ mouthguard
iv. Ray’s blood pressure meds
v. Anti-anxiety/PMS meds
vi. Ray’s anti inflammatory prescription

c. Able to practice Intermittent Fasting 18 hours a day average for 18 months
d. Amazing mood/anxiety help—flying!
e. Energy—no naps ever really
f. Pain relief for Ray’s knees and plantar fasciitis
g. Cravings under control—no more Diet Coke addiction (20 year addiction gone in a week!)
h. Eat better than we ever have –real foods!
i. Both exercise at least 3 times a week; Donna 6 x a week; fitness person!
j. Finances

i. $10K Christmas gift second year
ii. Paid off all debt and vacation

B. Our Plexus Regiment

1. Ray

a. Simple all morning
b. Products

i. Slim
ii. BioCleanse (3)
iii. Vital Biome (1)
iv. Ease (4)
v. Mega X (2—omegas)

2. Donna regular

a. Early am—Active energy
b. Mid morning—MetaBurn (1-2)
c. Right before first meal (1-2:00 or so)

i. 2 BIoCleanse
ii. 2 X Factor Plus

d. Afternoon—Hunger Control Slim
e. Bedtime

i. 2 BioCleanse
ii. 1 Vital Biome
iii. 2 Mega X (omegas)

3. Cost

a. 25% back on all my purchases after $100 of mine or others’ go through my store each month
b. Ambassador already lowest price!
c. Diet Coke alone pays for everything for me!
d. Actually making money since way less junk food, gas station foods, etc.
e. Eating amount we need for ideal weight is at least 40% less food than before we lost 200 pounds together, so huge grocery savings!
f. Most people can pay for Active or Slim with half a specialty coffee or one soda purchase

 

C. Our Food Regiment

1. First meal—1:00 or 2:00 in the afternoon

a. REAL
b. Ray’s pie plate of low carb veggies, Parm cheese, horseradish, salsa, salad, etc. Possibly a piece of fruit
c. Donna—at least 3 fibrous/watery foods from this list: Ceasar salad, crispy air fried chicken salad, grilled chicken salad, green beans, green beans/potatoes, watermelon, pork and beans, chili beans, baked potato, apple with peeling, banana, corn, sprouted toast, sprouted sandwich, sprouted pb toast

2. Second meal—6:00 or 7:00

a. REAL
b. Ray’s pie plate again, protein/meat, egg, potato, lower carb/healthier knock off like homemade Mexican pizza, pizza, tacos, soup, stir fry, etc.
c. Donna—meat and potato; healthy dessert/fruit or small serving of non healthy dessert
d. 80% of our meals are like these

i. I plan what I’m eating that day the night before or the morning of
ii. We plan for Chick Filet or pizza delivery or restaurant meals, birthday cake, ice cream out, etc., so that they do not exceed 20% of our weekly intake

 

D. Summary

a. Every area—fitness, nutrition, weight management, supplementation, productivity, home businesses, entrepreneurship—is all based on consistency
b. All areas started with tiny daily habits (not grandeur changes that we couldn’t keep up)—I call these 1% Jump Ups, and I add one every week in most areas…..favorite habit book, Atomic Habits
c. Gut health takes a few months to achieve with TriPlex; working with your products (i.e. changing out M and M’s for apple) is crucial!! Take advantage of the advantages the Plexus products give you!
d. Don’t run out of Plexus—don’t give up too soon! Healing takes a while, based on how long you have eating white flour and sugar and processed foods
e. Most health is based on blood sugar balancing, gut health, and inflammation reducing—Plexus addresses all of these!
f. Learn more about Lifestyle Weight Loss at https://donnareish.com 
g. Learn daily in my free FB group: Donna’s Intermittent Fasting Group

Love and hope,

Donna

P.S. If you want to learn more about the Plexus products, join my free Reishes Plexus Peeps FB group–lots of great info there!

My Three Favorite Things About Intermittent Fasting (Fast Shot Video!)

My Three Favorite Things About Intermittent Fasting (Fast Shot Video!)

Welcome to another Fast Shot Video! I’ve been sharing this content with people everywhere, and I thought I should put it at the blog too!

Of course, I have a detailed outline for you! 🙂
I want the whole world to know that they can have appetite control. That they can control their food intake….that their body can help them for once!

I hope it helps you!

A. Welcome

1. I’m Donna Reish, curriculum author and Intermittent Fasting teacher at donnareish.com
2. I am half of what my husband and I affectionately call “The Minus 200 Pounds Pair”—because together we have lost over 200 pounds in the past several years.
3. Nearly 150 of these pounds have been in the past two years through Intermittent Fasting and habit changes!

 

B. Today’s Broadcast

1. I am excited to teach others what has worked for us!
2. I love to help people change their lives through methods and habits that have changed the lives of me and my husband.
3. And….I’m excited today to bring you “My Three Favorite Things About Intermittent Fasting”!
4. While I’m bringing you three of my faves—I bring you even more favorites, more outcomes, more benefits in my free workshop— https://intermittentfastingworkshop.com I’ll tell you more about that at the end!

C. First Favorite: My Body Works With Me to Control My Hunger and Appetite

1. Growling Grehlin Gremlins

a. Grehlin is the hormone that is released from the stomach when it is empty
b. Growls, releases stomach acids, etc., to tell you that you’re hungry
c. With IF, your body “tames” the Growling Grehlin Gremlins so within a couple of weeks, you are no longer hungry during the fasting time (for 16 hours or more!)

2. I call this reducing of hunger one of my IF “super powers”—never knew that you could manipulate your eating schedule in such a way so that -hunger is controlled!
3. “Clock hunger”—your body gets used to you eating at a certain time each day and releases hunger hormones for that time rather than during the fast.

D. Second Favorite: Dining In on Body Fat

1. When you fast consistently for certain number of hours each day, your body is 16 times more likely to go into “ketosis”—body fat burning
2. I call this “dining in”!
3. When you don’t take in calories for a period of time, you put your body in the best position to go into your fat stores and use the fat you have on your body

E. Third Favorite: Eating Real Meals

1. On a “eat every couple of hours” protocol, you have to divide all of your intake (the calories you need to either maintain your current weight or to maintain your goal weight) among six or more eating and drinking instances.
2. With IF, you divide those between two or among three eating instances—
3. So instead of eating little nibbles of food, you eat a full meal or a full dessert or a small meal or a hearty snack
4. Way more satisfying!

F. Questions

1. I know this short broadcast just answers a handful of questions—will you be hungry? How do I lose weight and inches? How and what do I eat?
2. I know there are many more—and I would LOVE to answer those nagging questions (especially those about insulin, metabolism, and the amazing health/longevity benefits of IF!).
3. So I would love to have you join me for a full hour workshop where I answer “Ten Intermittent Fasting Questions.”
4. If you liked what you heard today and think this way of life could be the answer for overeating and health, I’d be honored to teach you more!
5. So hop on over to sign up for one of the four sessions that works best for your schedule! https://intermittentfastingworkshop.com 

3 Ways to Get Into Ketosis (Broadcast 52)

3 Ways to Get Into Ketosis (Broadcast 52)

 Dear Listener and Learner,

I’m so glad you’re both! We can listen, listen, listen…but it is learning/applying what we hear that really matters. Doesn’t it? Anyway, thanks for joining me!

Ketosis is a coveted space to be in by many people. When most people think of ketosis, they think of the keto diet. However, if the keto diet were the only way to get into “fat burning,” how would people lose weight every day with other protocols?

(Yes, please….make all decisions for your health and weight management through three lenses: research, personal experience, outside observations of others!)

Come to find out, we can get into fat burning in many ways. On today’s broadcast, I discuss three ways to get into ketosis—that is three ways to burn through circulating glucose and stored glycogen to get the body into the optimal position for fat burning.

In this broadcast, I discuss what is ketosis and why people seek it. Then I move into three ways that we can get into ketosis. The first way is the most commonly known—the ketogenic diet. I also point out some of the downfalls of this method (including that people think they’re doing keto is they simply reduce carbs—the keto diet is not simply reducing carbohydrates).

The second way I discuss is my personal favorite, Intermittent Fasting. Who knew that we can get into ketosis daily with simply not eating for 16 to 20 hours out of every 24 hours!? Fasting has been found to get people into ketosis/fat burning 16 x more frequently than the typical diet.

The final way I discuss is another personal favorite—strength training. Strength training is a FAST way to burn through glycogen stores in the muscles—like rapid fasting! How cool is that?

I summarize this week’s broadcast with the many benefits of being in ketosis and how long it takes in the beginning stages of Intermittent Fasting. Learn more in my free upcoming IF workshop— https://intermittentfastingworkshop.com 

All of my broadcasts are sponsored by my plant-based supplement business. These amazing products, along with Intermittent Fasting, have helped my husband and I just reach the status of “The Minus 200 Pound Pair,” losing over 200 pounds together (150 of them in the past couple of years with Plexus products and Intermittent Fasting!). Shop for the pink drink, magnesium, omegas, energy products, and more at https://reisheshealthysupplements.com  

Hope this broadcast helps you make decisions about your health and weight management. I soooo want the best for you…..soooo much!

Love and hope,

Donna

P.S. Don’t miss this week’s FREE workshop— https://intermittentfastingworkshop.com 

A. What Is Ketosis and Why Do People Seek It?

 

1. Ketosis is a normal process that happens when your body doesn’t have enough carbs to burn for energy. Instead, it burns fat and makes substances called ketones, which it can use for fuel.
2. Ketosis helps body burn its own fat stores instead of burning circulating glucose from carbs and proteins.
3. Process: Body burns through circulating glucose from carbs and proteins. Then goes into muscles and liver to burn stored glycogen (stored glucose that didn’t get used previous meals). Once all is burned, theoretically, body starts releasing ketone bodies and starts burning body fat.
4. In IF, we call this “dining in.”
5. Gives many physiological benefits such as body fat burning, better cognitive function, way fewer cravings, appetite control, and more.
6. Research shows many benefits on the body—lower risk of heart disease; improved insulin resistance; potential positive effects on Alzheimers Diseas and Bipolar Disorder….BUT
7. Research shows many of the same benefits on vegan/vegetarian/high carb diets.
8. Most improved health markers across the board in robust, trustworthy studies are found in eating less food/fewer calories overall—i.e. eating what our bodies need at the weight that is good for our bodies. (This doesn’t mean extreme calorie deprivation or eating what it takes to maintain a current weight if that weight is too much.)

 

B. Three Ways to Get Into “Ketosis” Intro

 

1. Important to note that getting into ketosis is not the be all/end all for weight loss—people lose weight every single day by doing a variety of calorie lowering/movement increasing activity!
2. Research + Observation + Personal Experience=Weight Management Method for Each Person
3. Many like to get into ketosis because it helps the body burn its own body fat better/puts person in optimum state for fat burning/weight loss…..BUT
4. We must remember that even people not in ketosis lose weight all the time!
5. If one of the methods below helps you get into fat burning better/lose weight better/manage your weight better, then that is a win for you!
6. If one of the methods below does not help you manage your weight, then it is not for you! Choose something that works for you!

 

C. Method One: The Ketogenic Diet

 

1. True ketogenic diet is approximately 75% fat; 20% protein; 5% carbohydrates.
2. True ketogenic diet is not simply “lowering carbs”
3. Ketogenic teachers—no onions or tomatoes; no chicken breast (too high protein without fat); no lean meats of any kind
4. Why you can’t “kind of keto”
5. Ketogenic diet gets you into ketosis 4X faster than SAD
6. Some say calorie padding that lets you eat more calories—only true (if it is) for 100% compliance….going off and on means you are on a high calorie/high fat diet
7. Works well for people who can truly stay on it
8. Takes 1-10 days to get into ketosis with a true keto diet (i.e. no cheats).
9. Downfalls: Hard to stay on; missing a lot of healthy foods; eating super calorie dense/fat dense foods, so perfection is required; doesn’t differentiate between real/good carbs and processed carbs; demonizes carbs and diminishes importance of protein; people think it’s the magic bullet and don’t realize they simply eat too much. Period.

 

D. Method Two: Intermittent Fasting

 

1. Time restricted eating—not eating for 14, 16, 18, 19, or more hours out of every 24 hours.
2. Eating in an eating window of 4-8 hours per day rather than eating constantly.
3. Found to get body into fat burning/ketosis 16x faster than typical eating.
4. Reason it gets into fat burning faster than keto diet or exercising is because you’re not consuming anything at all, so body can burn through circulating glucose and stored glycogen more easily.
5. Can take a couple of weeks of consistent fasting to get into ketosis, but depending on diet and fasting times, you can then get into it daily after that.
6. Downfalls: people think it’s the magic bullet and don’t consider that there is a perfect storm of health components that come together for weight management and health (you can’t fast yourself to healthy weight if you are eating more than your body needs during your eating window); hard at first. (Why I have a one month course: intermittentfastingcourse.com )

 

E. Method Three: HIIT or Strength Training

 

1. Burn through glycogen stored in muscle quickly.
2. I like to say that I just fasted an extra two or three hours after 30 minutes of strength training as it goes right into the muscle and burns the glycogen quickly.
3. Time it takes to get into fat burning with exercise will be based on intensity of exercise and diet (how much circulating glucose and stored glycogen do you have to burn through?).
4. Strength training is the gift that keeps on giving—burn 300 calories today or 300 calories every day in nine months!
5. Downfalls: People think they can out exercise a bad diet; people put more than 10-20 percent emphasis on it (weight management is 80-90% food; 10-20% activity).

 

F. Summary

 

1. Fat burning/ketosis can feel really great!
2. Ketosis is not needed for weight loss/weight management.
3. IF is my favorite way to get into fat burning—feels great; easy to maintain once you’re into it 2-4 weeks; never have to go off and on (just adjust your hours).
4. Learn more at donnareish.com
5. Learn more at Donna’s Intermittent Fasting Group
6. Free workshop in two weeks—sign up today…. https://intermittentfastingworkshop.com 

Intermittent Fasting Journal #51 – How Ray Baby’s “Pollyanna” Approach Was Mostly Right—Our Thoughts Dictate Our Actions

Intermittent Fasting Journal #51 – How Ray Baby’s “Pollyanna” Approach Was Mostly Right—Our Thoughts Dictate Our Actions

In this broadcast, Donna Reish, author of over 100 curriculum books for students, Intermittent Fasting teacher, blogger, and online teacher, teaches how our thoughts affect our results by looking at her husband’s Pollyanna way of thinking.

She delves into how working with weight loss and life coach Brooke Castillo in Self-Coaching Scholars has led Donna to see how her husband’s way of thinking has been right all along! (Gasp!)

When we think differently about people, situations, our goals, life’s disappointments, and more, we act differently. When we think good thoughts, we act in a way that brings good results. When we think bad thoughts, we act in a way that brings bad results.

Donna applies this to work, marriage, weight loss, and exercise with examples of both—thoughts that lead us to negative results in these areas and thoughts that lead us to positive results in these areas.

She then talks about the need to be extremely specific in our thoughts—take a circumstance or person and think an intentional thought—and then our actions will follow these specific thoughts.

A. Ray Baby’s Pollyanna Approach

1. Pollyanna known for her positive outlook, which Ray Baby definitely has
2. Moreso—Pollyanna has a unique change in thinking that affects her results or outcome
3. “When you look for the bad, expecting it, you will get it. When you know you will find the good—you will get that…”
4. Ray Baby’s application of this

a. Empathy—one of the most important qualities that we worked on with our kids—“How do you think that makes him feel?” Before it was a thing!
b. When anything semi-bad or negative happened, Ray would apply Pollyanna approach with empathy

 

B. Limitations of Pollyanna Approach

1. Doesn’t assume that life is 50% bad and 50% good
2. Obviously, there are many situations where we wouldn’t want to apply this or it wouldn’t serve us
3. But we can apply it more than we think we can: “There is something about everything that you can be glad about, if you keep hunting long enough to find it.”

 

C. How Thoughts Affect Results

1. Small portion of the Thought Model by my weight loss coach, Brooke Castillo
2. Thoughts are sentences in our brains—we usually repeat the same sentences over and over again without realizing it.
3. Not just “power of positive thinking” or “name it and claim it” or some other “woo woo”—we start doing what we think about a lot! Period.
4. Might be thinking “Of course, our thoughts affect what we do”—but if you really believe it, you would change your thoughts
5. Not enough to “think on these things” with repeating verses/no application or “positive thinking” where we try to will ourselves to not think something bad
6. In order to change results, we have to be specific and purposeful in our thoughts
7. Example in business

a. Old Thought: Boss too demanding Result: Talk about him; not work your best
b. New Thought: Boss has high standards of excellence. Result: I work harder to achieve excellence

8. Example in co-working projects/acquaintances

a. Old Thought: She thinks she owns the swim team. Result: Animosity; gossip; not wanting to make the team better
b. New Thought: She is an efficient leader. Result: Doing my part to make the team a success for my children.

9. Example in marriage

a. Old Thought: He always nags about crumbs on the counter/tired of it. Result: Not try to keep the kitchen cleaner.
b. New Thought: I’m so grateful he cares about the details of the house. Result: Working together to make house better.

 

D. When and How to Use This!

1. On the 50% of the bad that you can actually affect
2. Admitting and accepting that my thoughts do affect my actions—and that I want different actions in my life
3. Going backwards or forwards—Look at an action in your life you have that you don’t want—if thoughts affect actions, then you can go from an action to a better thought.

a. Example: My action is that I don’t exercise when I say I’m going to. My thought is that the little things don’t matter that much—it takes too much to make a difference. If I want the exercise action to change, I have to think something different: Every tiny change every day adds up to an amazing result. Therefore, I exercise every day, knowing that it will produce a positive result.
b. Example: My action is that I don’t call my parent because I think they will complain and I don’t want to hear it. If I want to call my parent more, I will change that thought to I want to hear my parent’s heart and be there for her. My action is to call her and listen intently.

4. Less “think good thoughts, think good thoughts, think good thoughts” and more specificity in my thoughts—apply a specific thought to an action. Completely link the two.

E. Not an Easy Switch!

1. Pollyanna said this herself: “It’ll be just lovely for you to play — it’ll be so hard. And there’s so much more fun when it is hard!”
2. If you care about making a change, you will do this in every area you want to change—you won’t leave it to chance.
3. Results are worth it—no longer holding others prisoners to your demands; way more peace in relationships as you just let others be what they are; less disappointment in life since you are controlling what you can truly control and letting the rest go; makes the 50% bad in life more bearable.
4. You will develop profound empathy and, if you are a Christian, you will be more specifically applying all of the “think on these things” verses, which result in growing in your faith and love for others.

F. Other Links

1. Sign up for blog and receive one of my freebies https://donnareish.com

a. Intermittent Fasting Start Up Charts (20 page booklet with four start up chart situations)
b. Sugar-Free Solution (60 page recipe book with tips and recipes reducing sugar and using healthier, non-glucose-impacting alternatives)
c. Calories IN-Calories Out Game and Video Series—learn sooo many things that affect weight loss, inch reduction, cravings, and more!

2. All broadcasts are sponsored by my healthy supplement biz—check out our store here https://reisheshealthysupplements.com
3. Learn about our amazing pink drinks!

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Let’s “feel great and live well,” Donna 260.433.4365
OMAD/3

OMAD/3

I recently announced in my free FB group that my husband and I have been switching to a more 2MAD approach to IF—-and extending our fasting window from 19 or 20 hours to averaging 18 hours. 

This 2MAD (2 Meals a Day) is working well for us for a couple of reasons:

1) I like to be hungry when I eat. I feel that it is a healthier approach to weight management. With a shorter eating window, I was eating when I wasn’t fully hungry in order to get more food in so I wouldn’t get the hangries the next day after my work out. Extending the eating window to six hours lets me get hungry more fully. 

2) 2MAD is helping me look at more real food—and less snack food. I know it semantics, but I like thinking of my food as two medium meals, not snacks and a more “eat a such as I want” approach. Just works better for me. 

(See if 2MAD might be good for you in this recent Fast Shot video I created. )

But in the course of talking about 2MAD, I was surprised how many people hadn’t seen my teaching on OMAD, and many didn’t fully understand how to implement OMAD—though they wanted to. So here are some OMAD tips and info for you!

OMAD is a popular abbreviation for a Daily Intermittent Fasting (IF) protocol known as “One Meal a Day.” (Some people pronounce it Oh/Madd. I love abbreviations and cutesy names, so I’m all about the Oh/Madd!) There is a lot of confusion about exactly what this term means. 

In social media groups, diehard “one plate of food” during “one half an hour period of time” people say that it isn’t true OMAD if you eat a snack during your eating window or you eat anything besides that one plate of food. 

Others say that OMAD means you have an eating window of somewhere between one hour and five hours in length—and you can have a snack or appetizer to open your window and then eat your meal and dessert later.

 It should be noted that there is another abbreviation, OPAD—One Plate a Day—for those who truly eat one plate of food every day within a thirty minute (or so) time period. 

Let me leave you with some OMAD tips:

1)  What Is OMAD/3?

OMAD/3 is a shortened form that I created for the concept of thinking of your eating window in three parts. Many OMAD’ers automatically do this without thinking—but the curriculum writer/teacher in me wanted to create a catch phrase for it!

Thus, OMAD/3 is One Meal a Day divided by 3. 

(Teacher’s Note: Remember the fraction symbol means divide. Smile….) 

This means that the eating window is broken up into three “eating parts”: (1) Appetizer/salad/snack to open the eating window; (2) Main entrée a couple of hours later (depending on how long the eating window is); (3) Dessert (or snack) before closing the eating window if/when desired. 

2) Why OMAD Over Others?

Generally speaking, we lose weight with Daily IF through eating less food (creating a caloric deficit), putting our body into fat burning each day during the fasting period, and re-distributing our body’s composition into a leaner-looking physique through losing body fat and holding onto muscle. (Yay us!)

A person can lose weight with a different Daily IF protocol, such as a shorter fasting window/longer eating window of 16:8 or 17:7. However, these plans will usually involve two meals rather than one meal and may even add an extra snack in there.

 Thus, a 16:8 protocol would not be OMAD but could result in two meals and two or three snacks/desserts. Typically, when someone does two meals a day to lose weight, that person will also do the keto diet, low fat diet, or some other “calorie” or “carb-controlled” eating protocol along with Daily IF to achieve weight loss since they can’t count on that time period/number of eating instances to automatically create a calorie deficit (and they may not be that far into fat burning depending on what they ate yesterday). (Again, see my 2MAD video!)

3)   Creating Boundaries With OMAD/3

 

OMAD/3 is especially helpful for two types of people: 

A. The first people who are helped with this are those just starting out with Daily IF who have not gotten into “Appetite Correction” yet. Appetite Correction (AC) happens a couple to a few weeks into consistent Daily IF—sometimes sooner. It is when you naturally get full and/or want to stop eating before you overeat. It is one of the amazing benefits of Daily IF. 

Before AC begins, however, a new faster might find themselves “eating everything that isn’t nailed down.” OMAD/3 gives people built-in boundaries without their having to count calories or macros before AC sets in and helps them naturally eat less. 

C. The second group of people who are helped with OMAD/3 are those who are not eating low carb or keto/do not want to count anything except for time. It is a natural boundary for food that can help us keep the amountof food we consume in check when we don’t want to consider the type of food (i.e. low carb, high fat, low calorie, etc.).  

4) Choosing Foods for OMAD/3

One of the things that many people love about Daily Intermittent Fasting is the freedom to eat whatever they want—oftentimes for the first time after many years of attempted dieting and deprivation. (Daily IF is “short term sacrifice for long term success”!) 

So if we can eat whatever we want during IF, why is this a point titled “Choosing Foods for OMAD/3”? I am thrilled to be teaching IF from the standpoint of eating whatever you enjoy. It is much-needed and long-awaited for many of us 40-60 year olds who have struggled with dozens of diets throughout our adult lives. 

However, I like to teach three benchmarks for choosing your foods during OMAD/3: 

A. Getting nutrition in (i.e. fruits, veggies, and proteins for sure!); 

B.  Feeling great (no carb comas, brain fog, or tummy troubles); and 

C. Eating what you enjoy.  For me, this means that on most days, I open my window with a snack/appetizer/salad this is nutrient-dense—salad, soup, cheese and carb crackers, leftover meat, green beans, nuts, etc. This isn’t a hard and fast rule. I just know that I will feel great until my meal (which is whatever I want to eat that doesn’t make me feel bad) AND I won’t crave foods while I’m waiting for my meal (since real foods do not make me crave). Then I have my meal and oftentimes a dessert of my choice—one dessert! 

Hope this helps you on this—there are various approaches, windows, etc. Keep trying til you find what works for you! 

Let’s “feel great and live well,”

Donna

P.S. Want more teaching—especially about weight management and controlling your thoughts? Check out my Daily Donna on my personal FB profile.

Learn more about it at the blog!

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