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

Recent Articles

 

Logical Fallacies (Broadcast #54)

In this broadcast, curriculum author, IF teacher, and former debat coach, helps listeners cut through the noise when it comes to claims, beliefs, and research about weight loss, macronutrients, and more. She begins by drawing on her experience as a high school debate...

read more

Do You Like Full Meals or Nibbles?

I recently created a video called "My Three Favorite Things About Intermittent Fasting." (You can watch it here!) As I was considering what my very favorite things about IF really are, I was surprised to hear the "full meal instead of nibbles" thought over and over. I...

read more

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...

read more
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...

read more
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)...

read more

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Emotional Eating and the Model Part I of V (Fast Shot)

Emotional eating. How can we overcome it? Or why does it often feel like it is overcoming us?

 

I always thought our cravings, appetites, urges, binges, and eating were out of our control. That they just happened to us.

 

Until….

 

I learned I could control hunger, insulin responses, and even cravings to a certain extent with supplementation.

 

I could control hunger, insulin responses, much emotional eating, and cravings with Intermittent Fasting.

 

I could control cravings, urges, and binges through real foods.

 

And now….

 

I have learned that I can control urges, binges, and emotional eating through controlling my thoughts and feelings. It is absolutely incredible—and I am excited that my weight loss coaching school gives us permission to use Brooke Castillo’s materials in our teaching (with proper accreditation, of course!).

 

So…let’s dig into how we can control our responses to urges and binges and emotional eating through the use of Brooke’s Model for life coaching.

 

I’ll see you soon in Part II of V—- I can’t tell you how much I want to teach you this life changing information! And how much goodness I want for you in your life!

A. Introduction

1. Believe that life is 50/50—50% good and 50% bad

2. Circumstances, thoughts, feelings, actions, and results can all go into Brooke Castillo’s Self-Coaching Model in order to feel our feelings as they are, change our feelings, change our actions, change our results, etc.

3. MODEL—

C—Circumstances

T—Thought

F—Feeling

A—Action

R—Result

B. Five Model Choices for Emotional Eating

 

1. Part I: Keep the original model—and feel the feelings if the actions do not have a net negative consequence (grief—crying, watching Netflix for a couple of hours, but no real negative net consequence, and I want and need to feel these feelings.

C—Aunt’s funeral

T—I’m so sad my dad died

F—Grief

A—Lie in bed crying, text my sister, watch Netflix for a couple of hours

R—Red eyes, feel better, no harm

2. Part II: Keep the emotion (grief), but change the action and the thought (see below)

3. Part III: Change the thought in order to change the emotion and the action

4. Part IV: Keep all the same and learn to sit with the urge/feelings as they are

5. Part V: Keep all the same and give in to urge (resulting in a net negative in your life)

 

C. Choice One:

 

Keep the original model—and feel the feelings if the actions do not have a net negative consequence (grief—crying, watching Netflix for a couple of hours, but no real negative net consequence, and I want and need to feel these feelings.

C—Aunt’s funeral

T—I’m so sad my dad died

F—Grief

A—Lie in bed crying, text my sister, watch Netflix for a couple of hours

R—Red eyes, feel better, no harm, no emotional eating since my thought did not Link my sadness to giving in to urges (see Part II of V)

D. Summary

 

This is a clean model—that means that I don’t feel the need to change anything. When we have thoughts and feelings that lead to emotional eating, we have to dig in to our brains and change our thoughts and feelings so we can choose healthier options rather than over eating or bingeing or giving into cravings.

It might feel overwhelming right now—but stay with me! It’s worth it—and it works!

Broadcast #55: Make a Relationship Better by Tomorrow (Or…What Does Learning Pickle Ball Have to Do With Our Thoughts and Marital Harmony?)

Are you getting tired of me telling you that you can control your thoughts–and that if you do control your thoughts, you will change the actions you take?

(Have you been following the thoughts and Emotional Eating five part series in the private FB group? Join and search Emotional Eating and the Model to see all the videos!)

Well….I hope you’re not too tired of it because I have a broadcast for you today that spells it out so clearly in a recent example in my marriage—our Pickle Ball Learning!

Yep…something as simple as learning pickle ball can cause us to think negative thoughts about people–and respond negatively to them!

Or we can control those thoughts and make the relationship better IMMEDIATELY!

How cool is that? That we have the power to make a relationship better by changing our thoughts?

I love this so much!

I have so much weight loss, fasting, fitness, cravings, and more to share with you…

But I am learning as I near the end of my weight loss and get ready to move into weight management—that so much of weight loss and weight management is truly in the mind.
Control the mind–and we will control the weight much better.
So let’s start today…with a pickle ball game…

And then we will carry it over to weight loss!

I have a thorough outline for you (you’re welcome—you know I love my outlines!). Enjoy–and think good thoughts!

A. Pickle Ball!

1. Watched Youtube videos
2. Ray Baby told me 543 times (okay, 543-500) how to do it while we played
3. Yet we still kissed every time we switched sides on the court!

B. Why?

1. Because our thoughts lead to our actions
2. Each time Ray Baby told me what to do, how to hold the racket, how to serve, and how to correct my mistakes, I was free to think anything I wanted…..

a. “Why does he keep telling me what to do? It’s not like he’s a Pickle Ball champ!”
b. “He is so helpful and kind. He always gives good advice. I love it that he wants me to improve so we can enjoy it more!”

3. What I thought each time he “coached” me would determine my actions next

a. Why does he keep telling me what to do—my actions would be anger towards him, discord, and unhappy game
b. He wants to help me so we enjoy it more—my actions would be kindness and gratefulness towards him; unity; and happy game.

 

C. Why Do I Have to Think These Thoughts If He Doesn’t Towards Me?

1. First of all, thankfully, we’ve been in this together long enough that he does too—we are both willing to think the thoughts and have the actions that lead to our marital joy
2. My kitchen instructions
3. What if he doesn’t do it too?

a. Does that make my thoughts and actions any different?
b. I have complete control over how I think, feel, and act in situations—and it isn’t based on what he does!
c. His thoughts and actions have no bearing on mine

 

D. You Can Be Right or You Can Be Happy

1. Doesn’t happy feel better than right?
2. Every time we do something petty (like respond negatively in pickle ball), we are making the choice to be right—and it never leads to happiness

a. Leads to drama
b. Leads to discord and disunity
c. Takes time to get back to where you were—and it wasn’t necessary at all!

3. Every time we do something like the “high road” (like respond positively in pickle ball), we are making the choice to be happy—but not right

a. Leads to unity
b. Leads to a continuation of love and joy in the relationship instead of going backwards over something that is absolutely not worth it!

 

E. We Were Taught This Forever

1. “Golden Rule”
2. “Put others before yourself”
3. “Think on these things”
4. “Take ever thought captive”
5. But for years I applied it to my life in terms of “the right thing to do”

a. It’s way more than the right thing to do
b. These thoughts and actions lead to true happiness and unity
c. These thoughts lead to a peace and harmony that you will never get “being right”

 

F. If Thoughts Lead to Actions…

1. We choose what we want to think

a. Stop saying “I can’t control it”
b. Start slowing down and purposely thinking a better thought

2. We think—then we act Period.
3. Thus, we can see our action (cold shoulder, animosity, fighting) and go backwards….

a. If we don’t like our actions, we must change our thoughts
b. Take the negative action and trace it back to the unhelpful thought
c. They are directly and fully linked

4. You can do this NOW! You can have a different relationship with someone tomorrow by thinking differently

a. Stop blaming
b. Stop trying to be right
c. Take 100% responsibility for the relationship—regardless of what the other person does
d. It might be hard…but it gives way more joy than the other options!

 

G. Learn More About “Good Thoughts Living”

1. https://donnareish.com 
2. Donna’s Intermittent Fasting Group

Logical Fallacies (Broadcast #54)

In this broadcast, curriculum author, IF teacher, and former debat coach, helps listeners cut through the noise when it comes to claims, beliefs, and research about weight loss, macronutrients, and more. She begins by drawing on her experience as a high school debate teacher and coach to point out that the terms people are using must be defined in order for us to put them in context and see if they apply or not. Then she explains what logical fallacies and biases are–and how they apply to all people at all intellectual levels. Then she delves into the six common logical fallacies and biases with their definitions, explanations, applications, and what to look for with each one. These include anchoring bias, choice supportive bias, confirmation bias, ostrich bias, bandwagon effect, and false consensus effect. Her hope is that we will use three lenses to evaluate whether something works for us or not in applying what we hear and read:

(1) Personal Experience

(2) Outside Observations

(3) Robust, reliable research

A. Why I Want to Teach About Research and Thinking

 

1. Reading specialist masters work, language arts curriculum author, former high school debate coach, parent of seven adult kids whom we wanted to teach to THINK!

a. Teach levels of reading—literal, inferential, critical
b. Teach our kids not to believe everything they hear or read—to consider the source, experience, repeatability, logic, etc.
c. Teach our kids to be wary of people using the words never, ever, always, not, none, all, etc. (in our case, you will NEVER lose weight if you eat carbs or you will ALWAYS gain weight if you eat fat!)

2. Debate

a. Define terms—so many people do not do this when citing weight loss info

i. Calories in/Calories out doesn’t work (what doesn’t work about it?)
ii. We know insulin is all that matters ? (Matters for what?)
iii. We can see calorie restriction doesn’t work from the Biggest Loser study? (How doesn’t it work—-they lost weight, so it worked; if you mean they couldn’t sustain the protocol afterwards, then that part didn’t work)

b. Evidence from a credible source

i. Trained our debaters to point out right or left wing extreme publications
ii. Trained our debaters to point out sources that funded their own research for their stance
iii. Trained our debaters to point out sources that were “magazine-like” rather than true journal publications

3. Nutrition and politics!

a. Everybody has an opinion
b. Throw research around like it’s gospel regardless of source, date, repeatability, robustness, etc.
c. Confusing!

B. Why We Believe One Over the Other—Logical Fallacies and Biases

 

1. Who and what they appeal to

a. They appeal to the group and tell you that you are smarter (or make you feel that you are smarter—you and this whole group believes this, so it can’t be wrong!)
b. Appeal to the part of the brain that deals with emotion—the amegdela
c. They appeal to a primitive reaction (toddler brain)—making us feel smart
2. People who fall for logical fallacies and biases can be any intelligence level
a. Studies have shown that highly intelligent and less intelligent people fall for them equally (because of the part of the brain they appeal to—we all have that part of the brain working for emotional appeal, regardless of IQ)
b. Two race cars example

i. Can have two race cars—a beautiful, shiny. Fast,, new one and a clunker that hardly moves
ii. If both of them are turned off, the faster one still won’t “win”
iii. True with intelligence and logical fallacies—even someone who is extremely smart who is not thinking with their pre-frontal cortext but instead is being driven by emotion (amegdela), they still wouldn’t “win the race.”

 

C. Six Common Logical Fallacies and Biases

 

1.Anchoring Bias—Believing the first piece of evidence you receive

a. This is super compelling in weight loss/nutrition—-we learn something from one source then any source that disagrees with that first source is automatically wrong
b. Since you have that first piece of “evidence,” you feel smarter even when other opinions are presented
c. Example:

i. I used to attempt very low carb and some keto. When I branched out, I was biased against carbohydrates, saying things like “If you’re going to eat an apple, you might as well eat a Snickers bar. At least it has some protein too.”
ii. My bias was anchored on the first belief that all carbs are bad—even healthy ones.

d. Things to look for: Do you never change your mind with new data?

2.Choice Supportive Bias—can’t see drawback in your own position

e. Once we make a choice, we can’t be wrong
f. We feel smart with our original choice and do not want to admit we are wrong
g. We won’t believe any downsides in our original choice because it makes us look like we were wrong; another choice or future info can’t be right
h. Research and critical thinking
i. Even good research can’t convince us when we have that first “must be right” choice
j. Tip: Be just as critical about what you don’t believe as you are about what you do believe.
k. Example:

i. I believed and taught that you should open your eating window with low carbs to keep insulin low for the first part of your eating window.
ii. I didn’t want to see any downsides to this (satisfaction, too many calories, etc.) since I felt that my original choice was right and I had been teaching it.
iii. Hard for me to go back now and say just open with real food—-not overeating (i.e. too many calories) and not concerned with macros, even though I know this is a more satisfying and potentially less caloric way to open your window.
iv. (Note: Many people NEED to open their window with low carb foods to keep cravings lower, but I no longer teach it as universal as it doesn’t help everyone.)

k. Things to look out for: Can you list the problems with your position?

3.Confirmation Bias—looking for evidence that agrees with something we already believe

a. We look for articles, studies, blog posts, FB posts, etc. that agree with something that we already agree with

i. This forces us to exclude good research or conflicting information
ii. It also forces us to stay in our own shell and only listen to people whom we agree with
iii. Makes us feel smart to find things that agree with us

b. For instance

i. The only reason we read through a thread on social media is for your own pleasure
ii. No research—just the fact that it confirms your bias towards something
iii. Confirming our biases makes us feel smart

c. Example:

i. We believe insulin is all that matters in weight loss, so when we see a study about how thousands of people lost weight with calorie restriction, we won’t open it—-can’t be true anyway.
ii. We purposely only seek out what we agree with.

d. Things to look out for: Do you seek out information because it makes you feel good?

4. Ostrich Bias—ignoring negative research or contradictory info

a. Similar to confirmation bias
b. Decision to ignore negative info or research to the contrary
c. We ignore it entirely, sticking our heads in the sand
d. Example: I did this with Diet Coke—-wouldn’t read the info or research. Would delete articles people sent me.
e. Things to look out for:

i. Have you ever purposely looked for opposite research?
ii. Have you ever said, “There is no evidence for _____”

5. Bandwagon Effect—cultural…something is popular everywhere, so people believe it

a. Huge in social media
b. This is probably the biggest bias we face today because of social media—so easy to join a bandwagon and be confirmed in what we believe every hour on the hour!
c. Fads/popular/cultural
d. We must be smart because so many people believe this!
e. Example: Breakfast is the most important meal (adults only—children and teens have different nutrition needs)….so many joined this bandwagon!
f. Things to look out for:

i. Have there been longitudinal studies on your position?
ii. Is there a consensus in the scientific community or is it primarily pushed by influencers?

6. False Consensus Effect—your group has special knowledge and knows more than other groups

a. Within a bubble

i. One of the biggest ones for people in live groups and social media groups
ii.When we are immersed in a certain belief with people who have that same belief all the time, we think that’s how everyone thinks or that is how everyone should think.
iii. Similar dynamics to bandwagon except not as universal—more in a bubble of a group

b. Bandwagon vs. consensus—this is often counter popular (going against the culture)
c. This effect also feeds into our self esteem—because people agree with us.
d. Example:

i. I was in an exercise group that said that weights were bad for you. I agreed with them, said I could never do weights, said they were boring and ineffective, made jokes about the metal and the clunkiness of weight machines at the Y, etc. because I was under the false consensus effect.
ii. And the group continued to feed into that belief.

e. Things to look out for: Mocking, sarcasm, name calling, ad hominum attacks (impacting the person)

Do You Like Full Meals or Nibbles?

I recently created a video called “My Three Favorite Things About Intermittent Fasting.” (You can watch it here!)

As I was considering what my very favorite things about IF really are, I was surprised to hear the “full meal instead of nibbles” thought over and over. I hadn’t realized how important it was for me to not have what I call “nibbles.”

My definition of “nibbles” is those little 200-400 calorie bites or drinks that a person who wants to lose weight but eats or drinks 6+ times a day has to have

In other words, if you are trying to lose weight and, theoretically, you need 1800 calories per day to get down to said goal weight (I don’t normally count calories…but bear with me…), you have to divide that 1800 calories among six eating or drinking episodes.

Those are “nibbles.”

Research shows that we WAY under-report eating times when self-reporting (another reason why I like studies done in metabolic wards not self-reported food intake ones!)…..yeah, like WAY under-estimate.

Research also shows that we consume calories 7-10 times in every twenty-four hour period of time (not Intermittent Fasters, obviously).

Research additionally shows…..I’m almost done with these…lol….and this one was hard for me to swallow….but research shows that calorie counters, trackers, lists, etc., are off by 25% either direction OFTEN. (In other words, we think we are eating a 240 calorie taco, and it is really a 305 calorie taco). Wowsie!

Anyway….back to our “nibbles”!

You drink a 300 calorie latte (is there such a thing..not sure how many calories they have!) first thing. You grab half a muffin mid morning. You know you need to eat light at lunch, so you eat a 600 calorie salad. In the afternoon, after being so good at lunch, you eat a 250 calorie candy bar to give you a sugar rush. On the way home, you eat some of your little guy’s goldfish crackers and grab the apple and granola bar in your purse for another 400 calories. Then you don’t have much left for dinner, so you eat 300 calories of cottage cheese and turkey. And suffer all evening….

AND THAT IS FOR SOMEONE WHO TRULY STAYS ON THEIR 1800 calorie weight loss plan.

Usually, because we’ve spiked our insulin all day—and never gave our body a chance to be without food or drink–we are hungry non stop, and we don’t stick with the 1800 calorie plan.

Our “nibbles” become more like mini meals in terms of caloric load, taking us up to 2500 calories or more–because let’s face it, it is hard to eat or drink 300 calories or under each of those six times. (Of course, most of us can’t lose weight on 2500 calories….)

So in considering my VERY favorite things about Intermittent Fasting (there are soooo many things I love!), I kept coming back to “not having to eat ‘nibbles.'”

Ray Baby and I have settled in to 18:6 most of the time (with a 20 or 21 hour fast thrown in here and there to offset a 16 hour one on a family day). We have settled into 2MAD (two meals a day—one smaller one and one “regular” one).

NO NIBBLES!

I don’t want a cheese stick and six Wheat Thins. I don’t want a latte. I don’t want an apple with peanut butter. I don’t want a granola bar and yogurt.

I want a real meal…..

So that is one of my favorite things about IF.

Whether we count calories, carbs, points, fat grams, macros, or nothing, we still have to create a calorie deficit to lose weight and stay at that caloric load to maintain it (though we can strength train to help us be able to eat more in the future—stay tuned!).

(We “don’t count calories or macros; we count habits and real foods”! But for example’s sake…)

So the question is, do you want to create that deficit through “nibbles” and continual hunger and lack of satisfaction?

Or do you want to create it through taming grehlin, controlling insulin, hearing leptin…..and eating REAL, more satiating foods?

 No nibbles for me….

 

Fasting for life,

Donna

 

P.S. I can teach you everything I know that has led to this empty-nesting, 56/60 year old couple becoming “The Minus 215 Pound Pair”! Join my October course!

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 

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