FREE “10 Intermittent Fasting Questions” Webinar

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

Thursday, March 21st @ 8:00pm Eastern Time

Sunday, March 24th @ 9:00pm Eastern Time

Tuesday, March 26th @ 10:00am Eastern Time

Wednesday, March 27th @ 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.”

read more…

Intermittent Fasting Journal #45

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about PMS cravings and mood issues and how to handle them with Intermittent Fasting and eating. Donna reassures listeners that the real YOU is during your non-PMS days. The hormone imbalances, cravings, moodiness, and lack of focus during PMS is not the real you. Believing this and understanding it makes us look more objectively at the PMS days as opposed to feeling bad about ourselves because we couldn’t measure up during those days. Donna begins with what PMS is—and how the lowering of serotonin might be causing us to want more carbs. She describes how many women lose weight the other two weeks of the month but undo that weight loss and gain even more than they lost during the other two weeks of the month. This keeps many women in a perpetual cycle of weight gain, or at the very least weight maintenance at their higher weight (as opposed to a net loss). Next, Donna describes the importance of doing our best, digging deep, getting as many things right as we can during our NON-PMS times. (Get Donna’s IF Start Up Charts!) As we get our food, fast, exercise, and other healthy habits down pat during the “good” days, we will have a greater chance of those habits carrying over into the PMS days. Donna then spends a good portion of the broadcast helping listeners find some PMS-solving snacks and treats that will not undo all of their hard work the rest of the month. She talks about starting with fruit and then moving to less seductive, lower fat treats that aren’t so calorie dense that they wreck your weight loss efforts over all. (Check out Donna’s freebie, Sugar-Free Solutions, at the blog for more “better” snacks during PMS.) This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus’ magnesium supplement, BioCleanse. It has amazing bio-available magnesium, vitamins, and other healthy ingredients to keep you regular, give you energy, help you sleep, reduce axiety, and lessen your pain and inflammation. Try your free sample of the pink drink (Plexus Slim) today: http://donnareish.com/free-plexus-pink-drink-new-slim-sample/  Note: Upcoming webinars this week and next!!! https://intermittentfastingwebinar.com 

(more…)

March Plexus Give-aways!

Hi there!!! 

Just wanted to hop on here and tell you about our team’s March give-aways!!

Summer is just around the corner, so many people are looking for help with weight loss–but want NATURAL and plant-based help. (I understand!)

And Plexus has 22 products that fit those criterion: natural and plant/botanical based. 

So our team has put together a fun give-away for the rest of the month…and I wanted to let you know about them!

We’ll be giving away three different products!

 

Here’s the scoop:

1) Anybody who is not a current Ambassador can win!

2) Give aways are in my private FB group, Reishes Peeps. You need to hop on over there and join so that you see the give away posts and comment to win!

3) In order to win, just comment on the post of that week any day from Wednesday to Friday night at 10:00 Eastern time for that giveaway. (They will be posted by me, so look for my name and PRIZE!!)

4) I will draw a winner on Friday at 10 pm Eastern time–and get the prize out to the winner!

Easy peasy!

The products are cool—and effective. (My husband and I have lost 150 pounds together and gone off of four prescriptions since starting on these products three years ago!)

Here’s what we’re giving away:

1) Friday, March 15th—7 day Slim sample (winner’s choice of formula). 

2) Friday, March 22nd–Ease Cream (amazing botanicals that take away pain–like Icy Hot except natural—you’ll want this for summer bug bites!)

3) Friday, March 29th—Lean Chocolate Mocha full sized shake bag!

 

So….join my private FB Group right away and win and learn! 🙂

 

Let’s “feel great and live well,”

Donna

 

Intermittent Fasting Journal #44

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about what to expect after one month of fasting and what to focus on for your fasting time and your eating window at this point. (She also gives lots of help and encouragement for new fasters in general!)

Donna begins with her and her husband’s “journal.” She talks about how there will always be things to work around and problems to solve. Being a problem solver is a huge part of achieving weight management. She talks about how she has a little longer eating window now (5-6 hours a day) due to her schedule with her husband and her strength training—and how important it is to eat more healthy and real foods when you have a longer eating window. She also describes her opening snack as “more real food” and less villainizing of a certain macronutrient (i.e. fats or carbs).

Next, Donna delves into what to expect and what to focus on during the fasting hours after a while on IF. First she suggests that you get to the fasting hours you desire—even if you need to do it incrementally. Rushing it and then quitting will not give you the adherence that is required to lose weight. (Get Donna’s IF Start Up Charts and try Chart 4!) She recommends focusing on the fast until you have a groove that works for you. She talks about the importance of flexibility in order to make fasting a lifestyle.

After your fasting is where you want it to be, Donna encourages you to watch out for Appetite Correction! It will be coming soon—ghrelin will continue to be tamed. Clock hunger will diminish. Taming ghrelin will happen through consistency in fasting! Hearing leptin signals will start getting better and better as you fast longer.

This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus Slim, the pink drink. She described the XOS—Prebiotic version that feeds the good bacteria in our guts and the Hunger Control—Appetite Suppressing version that gives us fiber to fill our guts up and keep us from overeating. Both Slims balance blood sugar, give energy, enhance mood, help with sleep, provide antioxidants, and much more. Try your free sample today by clicking HERE.

 

  (more…)

Intermittent Fasting Journal #43

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about whether you should continue to fast when weight loss has plateaued, slowed, or stopped. She begins this presentation by telling, in a nutshell, why she and her husband (the two have lost over 100 pounds together in a year on IF) will always practice some form of Intermittent Fasting (in spite of both of their “weight plateaus” right now).

Donna begins this discussion by talking about what was happening to her before IF—always some form of dieting, losing and regaining, perfection or guilt, limiting one macro or another, etc. She also discusses the differences among various metrics—pounds, inches, clothes, appearance—and how we should consider all, not just weight. She also touches on motivation to exercise and change our bodies.

Next, Donna describes the difficulties in achieving leptin and insulin sensitivities. Both of these require us to exercise and eat right—the two things that resistances cause us NOT to be able to do! With IF, these things are done for us. She goes into detail about we can tame grehlin and hear leptin signals. She delves into toher food controls, including the ability to eat closer to what our bodies need (30% less than what we typically ate before IF), the beauty of the built-in boundaries IF provides, the ability to practice 80/20 including parties and special occasions, and much more.

The “other benefits” that Donna describes would be enough to keep anyone on the IF train, even if weight loss isn’t so fast. These include time, money, energy, and trash savings; metabolism boosting; dopamine spikes less with less frequent eating, resulting in our not desiring certain foods as much; inch loss; eating all macros; simplicity; disease prevention; longevity; cognitive function; and so much more!

This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus Slim, the pink drink. She described the XOS—Prebiotic version that feeds the good bacteria in our guts and the Hunger Control—Appetite Suppressing version that gives us fiber to fill our guts up and keep us from overeating. Both Slims balance blood sugar, give energy, enhance mood, help with sleep, provide antioxidants, and much more. Try your free sample today by going HERE.

 

  

(more…)

Fast Shot: Shorter and Longer Fasts—Does It Matter?

In this fast shot, Donna Reish, blogger, author of 100 curriculum books, Intermittent Fasting teacher, and seeker of health, teaches the benefits and downfalls of fasting for shorter periods times vs longer periods of times each day. She begins with understanding the four ways we lose inches and fat with fasting and then discusses other health benefits that can be affected by fast length. She then describes the process of shorter fasting, that is 16-18 hour fasting hours. She discussed how this allows for two meals or more, how some people have self control problems with that long of an eating window/that many eating opportunites, how effective this approach is for clean/whole foods eaters, the this fasting length’s potential effect on Appetite Control. Then Donna discussed the longer fasting times,, such as 19 to 23 hours, including the potential benefit of one meal a day, the length of time it may take to burn through stored glycogen, and how the body gets used to longer fasts/trains grehlin. She brings it all together in summary between the two time conundrums. intermittentfastingwebinar.com

A. First Understand the Mechanisms of Fasting and Weight Loss/Inch Loss With Fasting

  • 1. Four ways we lose inches and fat with fasting
    • a. No insulin/no food=fat burning—putting body in best position to burn its stored energy for fuel
    • b. Balancing hormones—grehlin, leptin, Human Growth Hormone, etc., for most appetite control possible
    • c. Reducing caloric intake over time resulting in long term weight loss
    • d. Body recompositioning as the body burns its own body fat—inch loss often happens before fat loss.

  • 2. Other benefits of fasting outside of weight loss and inch loss and appetite correction, etc., happen with shorter and longer eating periods
    • a. Research showing that even 12 hours fasted is helping to reduce breast cancer
    • b. Research showing it takes 18 to 36 hours of completely clean fast to cause autophagy
    • c. These benefits come into play when making fasting length and “clean-ness”

B. Shorter fasts (16-18 hours)

  • 1. Usually allow for two meals or more
  • 2. Some people eat too much in that longer eating window without other eating protocols in place (calorie reduction)
  • 3. Depending on what you ate yesterday and the day before, it might not be long enough for body to go into fat burning mode (using body fat for fuel)
  • 4. Appetite might not be as controlled if you graze during the eating window or eat too many processed foods (real foods help with AC as does protein and fiber)

C. Longer fasts (19-24 hours)

  • 1. May result in truly one meal—this can cause a better caloric level (calorie reduction)
  • 2. Long fast gives lots of opportunity to burn through circulating glucose and stored glycogen so this will likely increase body fat burning (using stored body fat for fuel)
  • 3. Can work both ways for AC
    • a. Backfire—I did so great fasting, so I can eat as much as I want (not too likely with AC and not usually at all for real foods)
    • b. Body can get used to no food for that period of time and if you truly eat one snack and one meal without grazing or just one meal, AC will probably be superb

D. So Shorter or Longer Fasts?

  • 1. Base in part on goals (weight, size, health, brain, autophagy, etc)
  • 2. Base in large part on sustainability and adherence—what can you truly do without giving up?
  • 3. Base in part on what you eat—people with healthier diets and fewer processed foods can usually do 2MAD and lose or maintain; if you honestly want a restaurant style meal and dessert every day, longer fasts will be needed
  • 4. Base in part on your success so far and where you are in your weight loss journey
  • 5. Can alternate!













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FREE “10 Intermittent Fasting Questions” Webinar

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

Thursday, March 21st @ 8:00pm Eastern Time

Sunday, March 24th @ 9:00pm Eastern Time

Tuesday, March 26th @ 10:00am Eastern Time

Wednesday, March 27th @ 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.”

read more…

Intermittent Fasting Journal #45

Intermittent Fasting Journal #45

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about PMS cravings and mood issues and how to handle them with Intermittent Fasting and eating. Donna reassures listeners that the real YOU is during your non-PMS days. The hormone imbalances, cravings, moodiness, and lack of focus during PMS is not the real you. Believing this and understanding it makes us look more objectively at the PMS days as opposed to feeling bad about ourselves because we couldn’t measure up during those days. Donna begins with what PMS is—and how the lowering of serotonin might be causing us to want more carbs. She describes how many women lose weight the other two weeks of the month but undo that weight loss and gain even more than they lost during the other two weeks of the month. This keeps many women in a perpetual cycle of weight gain, or at the very least weight maintenance at their higher weight (as opposed to a net loss). Next, Donna describes the importance of doing our best, digging deep, getting as many things right as we can during our NON-PMS times. (Get Donna’s IF Start Up Charts!) As we get our food, fast, exercise, and other healthy habits down pat during the “good” days, we will have a greater chance of those habits carrying over into the PMS days. Donna then spends a good portion of the broadcast helping listeners find some PMS-solving snacks and treats that will not undo all of their hard work the rest of the month. She talks about starting with fruit and then moving to less seductive, lower fat treats that aren’t so calorie dense that they wreck your weight loss efforts over all. (Check out Donna’s freebie, Sugar-Free Solutions, at the blog for more “better” snacks during PMS.) This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus’ magnesium supplement, BioCleanse. It has amazing bio-available magnesium, vitamins, and other healthy ingredients to keep you regular, give you energy, help you sleep, reduce axiety, and lessen your pain and inflammation. Try your free sample of the pink drink (Plexus Slim) today: http://donnareish.com/free-plexus-pink-drink-new-slim-sample/  Note: Upcoming webinars this week and next!!! https://intermittentfastingwebinar.com 

(more…)

March Plexus Give-aways!

Hi there!!! 

Just wanted to hop on here and tell you about our team’s March give-aways!!

Summer is just around the corner, so many people are looking for help with weight loss–but want NATURAL and plant-based help. (I understand!)

And Plexus has 22 products that fit those criterion: natural and plant/botanical based. 

So our team has put together a fun give-away for the rest of the month…and I wanted to let you know about them!

We’ll be giving away three different products!

 

Here’s the scoop:

1) Anybody who is not a current Ambassador can win!

2) Give aways are in my private FB group, Reishes Peeps. You need to hop on over there and join so that you see the give away posts and comment to win!

3) In order to win, just comment on the post of that week any day from Wednesday to Friday night at 10:00 Eastern time for that giveaway. (They will be posted by me, so look for my name and PRIZE!!)

4) I will draw a winner on Friday at 10 pm Eastern time–and get the prize out to the winner!

Easy peasy!

The products are cool—and effective. (My husband and I have lost 150 pounds together and gone off of four prescriptions since starting on these products three years ago!)

Here’s what we’re giving away:

1) Friday, March 15th—7 day Slim sample (winner’s choice of formula). 

2) Friday, March 22nd–Ease Cream (amazing botanicals that take away pain–like Icy Hot except natural—you’ll want this for summer bug bites!)

3) Friday, March 29th—Lean Chocolate Mocha full sized shake bag!

 

So….join my private FB Group right away and win and learn! 🙂

 

Let’s “feel great and live well,”

Donna

 

Intermittent Fasting Journal #44

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about what to expect after one month of fasting and what to focus on for your fasting time and your eating window at this point. (She also gives lots of help and encouragement for new fasters in general!)

Donna begins with her and her husband’s “journal.” She talks about how there will always be things to work around and problems to solve. Being a problem solver is a huge part of achieving weight management. She talks about how she has a little longer eating window now (5-6 hours a day) due to her schedule with her husband and her strength training—and how important it is to eat more healthy and real foods when you have a longer eating window. She also describes her opening snack as “more real food” and less villainizing of a certain macronutrient (i.e. fats or carbs).

Next, Donna delves into what to expect and what to focus on during the fasting hours after a while on IF. First she suggests that you get to the fasting hours you desire—even if you need to do it incrementally. Rushing it and then quitting will not give you the adherence that is required to lose weight. (Get Donna’s IF Start Up Charts and try Chart 4!) She recommends focusing on the fast until you have a groove that works for you. She talks about the importance of flexibility in order to make fasting a lifestyle.

After your fasting is where you want it to be, Donna encourages you to watch out for Appetite Correction! It will be coming soon—ghrelin will continue to be tamed. Clock hunger will diminish. Taming ghrelin will happen through consistency in fasting! Hearing leptin signals will start getting better and better as you fast longer.

This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus Slim, the pink drink. She described the XOS—Prebiotic version that feeds the good bacteria in our guts and the Hunger Control—Appetite Suppressing version that gives us fiber to fill our guts up and keep us from overeating. Both Slims balance blood sugar, give energy, enhance mood, help with sleep, provide antioxidants, and much more. Try your free sample today by clicking HERE.

 

  (more…)

Intermittent Fasting Journal #43

Intermittent Fasting Journal #43

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about whether you should continue to fast when weight loss has plateaued, slowed, or stopped. She begins this presentation by telling, in a nutshell, why she and her husband (the two have lost over 100 pounds together in a year on IF) will always practice some form of Intermittent Fasting (in spite of both of their “weight plateaus” right now).

Donna begins this discussion by talking about what was happening to her before IF—always some form of dieting, losing and regaining, perfection or guilt, limiting one macro or another, etc. She also discusses the differences among various metrics—pounds, inches, clothes, appearance—and how we should consider all, not just weight. She also touches on motivation to exercise and change our bodies.

Next, Donna describes the difficulties in achieving leptin and insulin sensitivities. Both of these require us to exercise and eat right—the two things that resistances cause us NOT to be able to do! With IF, these things are done for us. She goes into detail about we can tame grehlin and hear leptin signals. She delves into toher food controls, including the ability to eat closer to what our bodies need (30% less than what we typically ate before IF), the beauty of the built-in boundaries IF provides, the ability to practice 80/20 including parties and special occasions, and much more.

The “other benefits” that Donna describes would be enough to keep anyone on the IF train, even if weight loss isn’t so fast. These include time, money, energy, and trash savings; metabolism boosting; dopamine spikes less with less frequent eating, resulting in our not desiring certain foods as much; inch loss; eating all macros; simplicity; disease prevention; longevity; cognitive function; and so much more!

This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus Slim, the pink drink. She described the XOS—Prebiotic version that feeds the good bacteria in our guts and the Hunger Control—Appetite Suppressing version that gives us fiber to fill our guts up and keep us from overeating. Both Slims balance blood sugar, give energy, enhance mood, help with sleep, provide antioxidants, and much more. Try your free sample today by going HERE.

 

  

(more…)

Fast Shot: Shorter and Longer Fasts—Does It Matter?

In this fast shot, Donna Reish, blogger, author of 100 curriculum books, Intermittent Fasting teacher, and seeker of health, teaches the benefits and downfalls of fasting for shorter periods times vs longer periods of times each day. She begins with understanding the four ways we lose inches and fat with fasting and then discusses other health benefits that can be affected by fast length. She then describes the process of shorter fasting, that is 16-18 hour fasting hours. She discussed how this allows for two meals or more, how some people have self control problems with that long of an eating window/that many eating opportunites, how effective this approach is for clean/whole foods eaters, the this fasting length’s potential effect on Appetite Control. Then Donna discussed the longer fasting times,, such as 19 to 23 hours, including the potential benefit of one meal a day, the length of time it may take to burn through stored glycogen, and how the body gets used to longer fasts/trains grehlin. She brings it all together in summary between the two time conundrums. intermittentfastingwebinar.com

A. First Understand the Mechanisms of Fasting and Weight Loss/Inch Loss With Fasting

  • 1. Four ways we lose inches and fat with fasting
    • a. No insulin/no food=fat burning—putting body in best position to burn its stored energy for fuel
    • b. Balancing hormones—grehlin, leptin, Human Growth Hormone, etc., for most appetite control possible
    • c. Reducing caloric intake over time resulting in long term weight loss
    • d. Body recompositioning as the body burns its own body fat—inch loss often happens before fat loss.

  • 2. Other benefits of fasting outside of weight loss and inch loss and appetite correction, etc., happen with shorter and longer eating periods
    • a. Research showing that even 12 hours fasted is helping to reduce breast cancer
    • b. Research showing it takes 18 to 36 hours of completely clean fast to cause autophagy
    • c. These benefits come into play when making fasting length and “clean-ness”

B. Shorter fasts (16-18 hours)

  • 1. Usually allow for two meals or more
  • 2. Some people eat too much in that longer eating window without other eating protocols in place (calorie reduction)
  • 3. Depending on what you ate yesterday and the day before, it might not be long enough for body to go into fat burning mode (using body fat for fuel)
  • 4. Appetite might not be as controlled if you graze during the eating window or eat too many processed foods (real foods help with AC as does protein and fiber)

C. Longer fasts (19-24 hours)

  • 1. May result in truly one meal—this can cause a better caloric level (calorie reduction)
  • 2. Long fast gives lots of opportunity to burn through circulating glucose and stored glycogen so this will likely increase body fat burning (using stored body fat for fuel)
  • 3. Can work both ways for AC
    • a. Backfire—I did so great fasting, so I can eat as much as I want (not too likely with AC and not usually at all for real foods)
    • b. Body can get used to no food for that period of time and if you truly eat one snack and one meal without grazing or just one meal, AC will probably be superb

D. So Shorter or Longer Fasts?

  • 1. Base in part on goals (weight, size, health, brain, autophagy, etc)
  • 2. Base in large part on sustainability and adherence—what can you truly do without giving up?
  • 3. Base in part on what you eat—people with healthier diets and fewer processed foods can usually do 2MAD and lose or maintain; if you honestly want a restaurant style meal and dessert every day, longer fasts will be needed
  • 4. Base in part on your success so far and where you are in your weight loss journey
  • 5. Can alternate!













Fast Shot: Should You Exercise Fasted?

In this Fast Shot, Donna Reish, blogger, health seeker, Intermittent Fasting teacher, and author of over 100 curriculum books for students in preschool through grade twelve, teaches about exercising fasted. She begins by explaining the three main types of exercise and what each one does in terms of calorie burning vs toning, etc.—cardio, strength training, and HIIT. She then describes the three ways to get into ketosis—keto diet, fasting, and exercise ketosis. Then she tells when she likes to do strength training and rowing and why, including how working out during the fast gets you into fat burning sooner (and sometimes very quickly depending on the intensity of the workout and what you ate the night before). Finally, she gives some tips for adding exercise to your Intermittent Fasting routine.

A. Understanding exercise in a nutshell

1. Cardio—fat burning, sustainable for long period of time; 50-60% of heart rate; able to talk through it; doesn’t build muscle per se

2. Strength training—carb burning, long term benefits, look smaller regardless of weight; muscle is tighter and smaller than fat, so when you strength train, you build muscle—when you lose fat, that muscle looks leaner and thinner than the fat that was there

3. HIIT—only sustainable for 30 to 90 seconds at a time (or it isn’t true HIIT); carb burning; 85-90% of heart rate; can’t talk through it

 

B. Three types of ketosis in a nutshell

1. Keto diet

i. 75-80% fat; 10-15% protein; 5% carbs

ii. Puts you into “ketosis” where your body burns ketones/fats rather than carbs

iii. Some say this happens through caloric reduction; others say it happens due to a caloric “padding” you get through mostly eating fat—body gets used to burning fat

iv. Puts you into ketosis 4x faster than traditional diet

2. Fasting

i. Usually happens between 16-18 hours of non-caloric fasting (though some say it still happens if you eat fat, like cream)

ii. Happens for the same reason as keto diet—you’ve burned through glycogen stores and now use body fat and ketones instead

iii. Puts you into ketosis 20x faster than traditional diet

3. Exercise ketosis

i. Especially happens through strength training because you’re burning the glucose stored in your muscles

ii. HIIT also helps it

iii. Can make you feel like you’re starting fasting all over again!

 

C. When Should I Exercise?

1. My preference is around 12-16 hours fasted—not hungry at all and not full from eating either

2. Can do it anytime

3. Doing it fasted puts you into fat burning quicker because you’re burning through the last of the glycogen stores

4. Doing it fasted can make you feel like you are starting fasting all over again!

 

 

D. Tips

1. Don’t do strength or HIIT in first couple of weeks of fasting (you are doubling up on burning through glycogen and can be super hungry and tired—and you won’t know what is causing it!)

2. Be prepared to feel bad at first!

3. Drink mineral water and take minerals!

i. Magnesium

ii. Mineral water—flat or sparkling (I used two bottles each morning when I began working out hard)

iii. Pink Himalayan salt

4. Start out slowly as you will feel like you are back to starting fasting all over again!

 

 

 

“A Month to Learn It—a Lifetime to Live It”—www.theintermittentfastingcourse.com

Intermittent Fasting Journal #42

 

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about ways to improve sleep. She begins the broadcast with her and her husband’s fasting update and what she has been learning about processed foods and Appetite Correction through applying Dr. Stephan Guyenet’s The Hungry Brain teaching to fasting. Basically, she explains, seductive, processed, calorie-dense, high trigger foods do not signal AC as well, so she and her husband are learning to save these foods for dinners out and “parties” and eat less seductive foods at home—while not considering what the macros of these foods are (i.e carbs are bad or fats are bad).

read more…

Fast Shot: When Water Makes You Nauseous During the Fast

 

In this Fast Shot episode, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about the benefits of water and what to do when you can’t stomach water during your fasting hours. She begins the broadcast with the many ways water benefits us during fasting, weight loss, and for health. She then describes the importance of measuring what you want to move–as in counting your water each day. Then Donna gives several potential solutions to the water-makes-me-nauseous-during-fasting issue, including various kinds of water, sparkling water, ice, hot water, lemon, and lime. Finally, she describes other out of the box ways to get water in, including coffee, tea, decaf coffee/tea, flavored waters, and tanking up during your eating window. She encourages listeners to implement Bert Herring’s “study of one” to determine anything that might spike insulin during the fast and the importance of avoiding those things.

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Intermittent Fasting Journal #41

 

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about insomnia and Intermittent Fasting. She begins the broadcast with her and her husband’s fasting update and what she has been learning about calorie cycling—and how many IF’ers who are within 20 pounds of their goal weight do a version of calorie cycling without even realizing it or counting calories. She describes how making food restrictions based on occasions and eating at home can help us break through plateaus and set us up for healthier eating overall.

Donna then digs into the topic of insomnia—and how our circadian rhythms are related to insomnia as well as to our fasting and eating cycles. She describes potential causes for insomnia as related to fasting—including hunger, lack of satiety, and lack of food satisfaction. She also describes how IF-related insomnia usually subsides within a week or so and how IF actually gives deeper and better sleep overall. Then she moves into typical reasons for insomnia, describing how they affect our sleep and wake patterns. These include caffeine, blue light, exercise, lack of activity/napping/sleeping late, magnesium deficiency, and subdued melatonin release.

This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus’ new metabolism/cortisol-reducing/thyroid aiding MetaBurn today! This natural, plant-based product is loaded with amazing adaptogens as well as other incredible mood and metabolism-boosting ingredients. Donna is offering a FREE private FB group centered around weight management coaching and teaching for all of her wholesalers and customers in the coming year!

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Intermittent Fasting Journal #40

 

 

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about the benefits of adequate sleep and the downside of too little sleep. She begins the broadcast with her and her husband’s fasting update and what she has been learning from Dr. Stephan Guyenet’s book, The Hungry Brain. Specifically, Donna points out how important it is to control our food environment if we want to reduce our processed food intake and eat more real foods/less calorie dense foods on a regular basis—and how to make treats into the “special occasions” that they should be. Then she digs into statistics on sleep in general—how much we sleep today vs thirty years ago; circadian rhythms, and more. Next, Donna gives the many benefits of sleeping 7 to 9 hours each night (including its effect on weight management efforts). Then she goes into detail about the detriments of too little sleep, which include lowering of Human Growth Hormone, raising of cortisol (stress hormone), lessening of our response to leptin (satiety hormone), and much more. This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus’ magnesium supplement, BioCleanse, today! Donna is offering a FREE private FB group centered around weight management coaching and teaching for all of her wholesalers and customers in the coming year!

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