FREE “Start Intermittent Fasting Tonight” Webinar

 

 

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

 

Thursday, February 23th @ 8:00pm Eastern Time

Sunday, February 23rd @ 9:00pm Eastern Time

Tuesday, February 25th @ 10:00am Eastern Time

Wednesday, February 26th @ 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, “Start Intermittent Fasting Tonight.”

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, “Start Intermittent Fasting Tonight,” 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

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Does “The Power of Positive Thinking” Work–and How Does Think-Feel-Act Differ From It? (Think-Feel-Eat Episode #4)

Does “The Power of Positive Thinking” Work–and How Does Think-Feel-Act Differ From It? (Think-Feel-Eat Episode #4)

I have a little song that I like to sing to myself (you might only know the tune if you’re, um…pretty “mature” lol). It’s to the tune of “Catch a Falling Star and Put It In Your Pocket”!

“Catch a helpful thought and put it in your pocket…

Never let it fade away.
Catch a helpful thought and put it in your pocket…

Think it all throughout the day!”

So what about those helpful thoughts?

Do they lead to a Result–as in we think them, and then we click our heels together and have what we Thought about?

This is how I always viewed “the power of positive thinking.”

Then I discovered the Think-Feel-Act cycle…and I realized that Thoughts lead to Feelings….and they both lead to Actions….not a Result.

I don’t get a Result until I take Actions.

This is great news….

Because all of the time that we don’t carry out the Actions that we want to….all the times that we don’t get the Results that we want…

We can go right back to Thoughts.

And Thoughts are optional.
Thoughts are changeable.
Thoughts are manageable.
Such good news!

Outline below!

And the video is below!

Or listen on iTunes (link below)!

I want so many good things for you!

A. What is the Think-Feel-Act cycle?

a. Sixty thousand thoughts a day
b. All feelings stem from thoughts—while we can’t just “get happy” or “feel excited,” we can change our thoughts, which will affect our feelings
c. All of our Actions are done from Feelings (and indirectly Thoughts)

 

B. What are thoughts?

1. What are thoughts—Sentences in your mind.
2. What are beliefs—Thoughts you think over and over again.
3. Power of Positive Thinking oftentimes means that beliefs/thoughts lead to results/outcome.

a. We know this isn’t true or we could win the lottery, think a new car in the driveway, etc.
b. Thoughts to not lead to outcomes—even good thoughts.

4. Beliefs/Thoughts over and over do not lead to results.

(Free webinar next week! Intermittentfastingwebinar.com)

 

C. How does Think-Feel-Act differ from the Power of Positive Thinking?

1. What does give results—Action!
2. This is where we can use “power of positive thinking”—not to get what we want, but to help us DO what we need to DO!
3. Thoughts do not give results—Thoughts give actions!!!!
4. We do what we think about…

a. Why someone says “I’ve been thinking about this over and over and…..”
b. Why when we hear a motivational speaker and think about it, review our notes, talk about it, etc., we start acting.
c. Why it’s important to surround our kids with good things to think about—their peers are HUGE in what they think and thus what they act on.

D. We can Think ourselves to Action

1. So….we can’t think our way to success.
2. But we CAN think our way to actions!
3. TRUTH

a. Thoughts lead to actions
b. Actions lead to results

 

E. How does Think-Feel-EAT help with weight loss goals?

1. You don’t just think “I can lose weight” and then lose it!
2. Your BELIEVABLE Thoughts give you Feelings
3. And those Feelings lead to productive Actions
4. Rinse and repeat….

 

F. Learn more!

1. Episode 1 of Think-Feel-Eat…an Introduction to the Think-Feel-Act cycle (important first broadcast in the series!)

a. Video 
b. Podcast

2. Subscribe to blog
3. Subscribe to podcast
4. New Intermittent Fasting Course session begins the first Monday of each month! Intermittentfastingcourse.com

Broadcast #60 – The Problem With Relying on Willpower Part I of II

Broadcast #60 – The Problem With Relying on Willpower Part I of II

Why don’t I have more willpower?

Why can’t I just be stronger around food?

Why does food seem to control me?

These were questions that I have asked myself for over forty years!
So imagine my joy in discovering that the “lack of willpower” really wasn’t my fault…

And that research shows that trying to rely on it as our main means of controlling food urges simply doesn’t work.
So here is the scoop!!! It’s a long broadcast (and it’s only Part I of II!)…but if you are like I was…you NEED this info!

Like always, you can watch it at the blog below or on YouTube or just listen to it at the podcast! Easy peasy!

Also like always…detailed outline below…you need this info!

A. Relying on Will Power

1. How we rely on willpower

a. Making a plan, buying food, cleaning out, exercise program, etc. –1)
b. Relying on will power to keep plan in place
c. Leaves the weight of the changes on the part of the brain that is ill-equipped to make those decisions and carry the burden of saying no

2. What is willpower?

a. One definition: Overriding a feeling in order to act in a way that is different than you feel like acting
b. Discovered in 1988 to actually be a thing

3. Why we couldn’t conquer our food habits that made us obese with willpower

a. We used to wonder, like so many others, why we could have the self discipline and willpower to do things—raise children, work well in a job, create a nice home, develop habits and skills
b. But why couldn’t we (and so many people) apply those same self-regulating behaviors to lose weight and keep it off?
c. We didn’t know that the amount, type, and intensity of WILLPOWER needed to lose weight were nearly impossible to sustain when it comes to food urges.

 

B. Willpower Doesn’t Work Long Term (or Sometimes Even Short Term)

1) Radish experiment:

a. Come missing a meal
b. Chocolate chip cookies being piped in
c. Bowl of chocolate chip cookies and bowl of cleaned radishes
d. Told to eat in one of three ways

i. Couple of chocolate chip cookies (or just chocolate alone)
ii. A couple of radishes
iii. Nothing

e. Outcome

i. People who ate radishes, resisted cookies/chocolate could only do 8 minutes of puzzles
ii. People who were allowed to eat cookies could do 20 minutes of puzzles
f. Making decisions, monitoring emotions, keeping task performance high (few errors)
i. All of these things seem different but they’re all the same as resisting temptations
ii. They all need willpower; they all leave us in willpower depletion

2) Research with beepers

a) Beeped and asked over 400 people if they were resisting temptation at that moment or previous 15 minutes
b) Found that we spend four hours per day resisting temptations
3) Other experiments (M and M’s on table vs across the room—barriers!) and how much “brain power” they had left for intense tasks
4) Brian Wansink (researcher) has shown that we make 119 food-related decisions each day

 

C. We Have a Willpower Gap

1.Willpower gap means that we don’t have enough willpower left to overcome the urges that we are presented with
2.Willpower drains and depletes from all kinds of decisions and actions
4. It takes willpower to resist (or sit with) over hunger and over desire

a. Over hunger—hunger signals, grehlin tells us we are empty; leptin tells us we are full
b. Over desire—processed foods, frequent eating, sugar and flour concentrations, not real foods all lead to overdesire due to neuro transmitters in the brain that tell us we want more and more of those things each time we have them (dopamine and serotonin)

 

D. Ways We Handle Willpower Ineffectively

1. Eat many small meals and snacks

a. Research #1

i. Had morbidly obese people go on fixed calorie diet divided into either three meals a day or six meals a day
ii. No difference in weight loss
iii. No difference in health, adherence, etc.

b. Research #2

i. Closed chamber measuring carbon dioxide and oxygen
ii. Over three days people ate either three meals a day or six meals a day, completely standardized
iii. No difference in metabolism for three vs. six meals a day

c. Many small meals and snacks work against the body’s hormones

i. Insulin is kept high, so we don’t hear leptin signals tell us that we are full and need to move around
ii. Leptin is low when insulin is high
iii. We never give ourselves a chance to get hungry—so we become accustomed to not hearing grehlin tell us that we are full

2. “White knuckling” and “resisting” will get us through urges

a. Research, personal experience, and observations all show us this isn’t true
b. We simply run out of willpower to continue without intervening with our hormones, changing our thinking, and building habits (spoiler warning for next week!)
c. Like holding the beach ball under the water—eventually we have to release it
d. Not having enough willpower is also draining because of the shame and judgement we put upon ourselves when we run out of it and give in to urges

3. Eating whatever we want but counting will get us to our goals

a. Some people do need to count because they have no idea the huge amounts of food they are truly eating
b. But eating whatever we want and counting doesn’t work

i. Not enough “calories” for six times a day (“nibbles”)
ii. Eating highly palatable foods will spike dopamine repeatedly—this is why we can stop at one apple but we can’t stop at one cookie
iii. “Whatever we want” is so calorie dense that if we are counting, we will only be able to eat a few things a day—like one donut, one large shake, and a Big Mac take all the calories/fuel we have available for a day for most women!

 

E. Love to help others solve this critical weight loss mistake!

1. Some simple tweaks in when we eat, what we eat, and how many times we eat each day can completely change the brainpower/willpower issues!
2. Some simple tweaks in when we eat, what we eat, and how many times we eat each day can completely change the hormonal issues that keep us craving, over hungry, and giving in to urges!
3. I’d love to teach others how to practice Intermittent Fasting so we can help our brain and your body work FOR us rather than AGAINST us!
4. Sign up for my month-long Intermittent Fasting course—the first Monday of next month! https://intermittentfastingcourse.com 

Think-Feel-Eat #3: Bullying Ourselves to Goal Weight With Negative Thoughts? Part II of II

Think-Feel-Eat #3: Bullying Ourselves to Goal Weight With Negative Thoughts? Part II of II

Let’s put this Think-Feel-Eat “Bully Thoughts” all together this week….

And let’s start thinking better thoughts about ourselves so that we can feel better feelings…

AND…take more productive actions.

Even those who are completely new to thought work and emotional eating have to admit that we take actions based on how we FEEL…..

And guess what? 

Before we FEEL, we THINK….those thoughts lead to our feelings.

It’s hard work to manage our thoughts, but it is life changing and worth the effort for sure!

Don’t worry…I’m going to take your hand and help you every step of the way.

 

So….print your workbook HERE…

And here is this video below!

(Or listen to it on iTunes!)

I want so many good things for you!

Love and hope,

Donna

Episode 3—Think-Feel-Eat Broadcast/Podcast: Bullying Ourselves to Goal Weight With Negative Thoughts? Part II of II

 

I. REVIEW From Last Week: Negative Thoughts and Beliefs About Us—They Keep Us Stuck in Our Weight Loss Efforts

 

 

 

Get your handout for today’s new material (and print it off and fill it in—you can change your thoughts!)

 

A. Beliefs

1. But a belief is just a Thought that we have thought over and over and over again

a. Cinderella—“A dream is a wish your heart makes…when you’re fast asleep. In dreams you will lose your heartaches…whatever you wish for you keep.”
b. “A Belief is a Thought your mind thinks…over and over again. Change Thoughts, you will change your Beliefs too…with new Thoughts you’re sure to win!”

2. Remember, What to Say When You Talk to Yourself, tells us that the brain is like a computer, and it believes whatever we tell it over and over again
3. So….if we can manage our brain and get ahold of those negative, recurring Thoughts about ourselves and turn them around, we can change our Beliefs about ourselves—and our Feelings and ultimately our Actions.

 

B. Negative Thoughts About Us

1. A negative thought is any thought that produces a result that is NOT a result we are trying to achieve; we think they are facts
2. We can change negative thoughts in general and negative thoughts about our weight and size specifically

 

C. We Look for and Find Evidence for Our Negative Thoughts About Us

1. Fact of life: When we think something about someone (even ourselves!), we look for evidence that those thoughts are true—we enumerate them, stack them up, and prove the Thought!
2. We become preoccupied with finding evidence for those Thoughts—even if we don’t mean to!

 

II. REVIEW From Last Week: Managing Those Negative Thoughts About Us

 

A. We can’t just keep the old negative ones and add positive ones onto them

1. We need to get rid of the current negative ones
2. We must believe that we need to change our Thoughts
3. We must believe that we can manage our minds if we work on it

 

B. We must question our old negative thoughts

a. Is this really a fact? (Usually not…)
b. Do I want this thought?
c. Can I change this thought?

 

III. Three Exercises

 

A. Exercise 1: List Positive Non-Weight-Related Thoughts

1. Let’s start with the positive thoughts you have about yourself that are non-weight related

a. These will not be weight/size/body/fitness related
b. We need a library of positive thoughts
2. Ask for help from a friend or family member if needed—ask them what they think you like most about yourself unrelated to weight (not what they like…but what they think you like!).

 

B. Exercise 2: List Current Positive Weight-Related Thoughts

1. List anything that you even SOMETIMES think about yourself that is good and weight or food or size or fitness related
2. These can be as simple as “I like a lot of vegetables”; “I love walking”; I know how to make low fat skillet dinners” etc.

 

C. Exercise 3: Replace Negative Weight-Related Thoughts

1. Next, list the negative thoughts and beliefs you have about weight/size/body/fitness

a. Be honest!
b. You’re not going to keep them—but you can’t get rid of them if you don’t acknowledge them
c. You might think they’re true—you might think they’re facts; you might think they’re real…..but even the real ones that are changeable features can be tweaked to serve you better

2. Next list positive thoughts you would like to have about your weight/size/body/fitness

a. All the way to the right…..list the linked ones first (the ones that are opposite of the negative ones)
b. At the bottom, add any other non-linked ones you would like to believe
c. Keep adding to this

3. In the middle, list the Monkey Bar Thoughts That You Can believe right now

a. Example Negative: I always overeat after 8:00
b. Example Thought I Want: I decide the night before what my eating hours will be the next day
c. Monkey Bar Thought: I am learning how to decide the night before what my eating hours will be the next day OR I can write down a longer eating window tomorrow but then choose to shorten it OR I can eat snacks after 8:00 only at the dining room table.
d. If you can’t come up with many “monkey bar” thoughts for your negative thoughts around weight, you might need to start with non-weight ones from this list that you already believe—

i. For many years, I wanted to write a book called “If I’m so clever, why can’t I lose weight?”…..I couldn’t understand why I could do certain things but not around weight loss!
ii. (Now I know it’s because of my brain, neurotransmitters, hormones, addictive food qualities, not using my adult brain, eating all the time…..all the things!

 

Next Intermittent Fasting Session will begin on March 2nd! Sign up here using SAVE20 for a $20 discount: intermittentfastingwebinar.com

Think-Feel-Eat #2 Bullying Ourselves to Goal Weight With Negative Thoughts? Part I of II

Think-Feel-Eat #2 Bullying Ourselves to Goal Weight With Negative Thoughts? Part I of II

Can we think ourselves thin?

Can we think ourselves fat?

Well…yes and no!

Our thoughts lead to our feelings…and they both yield actions.

If we think negative thoughts about ourselves, essentially bullying ourselves into weight loss, we will have actions that do not get us where we want to go.

If we think positive thoughts about ourselves, essentially thinking thoughts that lead to empowering feelings, we will have actions that DO get us where we want to go.

So….yes we can think ourselves to our results!

And learning to manage our minds and change thoughts that give empowering feelings and productive actions is what Think-Feel-Eat is all about!

I want so many good things for you!

Love and hope,

Donna

I. Self Coaching Model Review

 

 

A. Believe all is 50/50

1. Effect on thoughts
2. We can accept the unchangeable without beating ourselves up…these thoughts don’t hurt us if they are just part of the half of negative in life.

 

B. C T F A R—Brooke Castillo’s Self-Coaching Model

1. CTFAR—See Totally FAR! 😊

a. Circumstance—One fact happening right now
b. Thought—A Thought that we think about that circumstance
c. Feeling—a Feeling that is created from that Thought
d. Actions—Actions that we take because of our Thought and Feeling
e. Result—the outcome or Result from the Actions that we took

2. Thought

a. We need to be able to see the thoughts that are unkind or punishing to ourselves
b. We must believe that these thoughts are leading to our feelings and our feelings are leading to our actions
c. We tend to believe all that we think—like if it is a Thought we are having, it must be true
d. All thoughts are optional—we can change them if we want to or need to
e. If we believe all of our thoughts, we will have feelings we don’t want

3. Feeling—

a. Our feelings are results of our thoughts—this is why it is crucial to control our thoughts…to take control of our brain and manage our thoughts instead of letting our thoughts run us.
b. We can go into the model and get a new feeling by going right above the Feeling line into the Thought line and changing that Thought (when appropriate)
c. Feelings are real—but sometimes they are based on Thoughts that we don’t want to have or that do not serve us
d. Goal is not continual happy Feelings that give the Result we want to achieve

4. Actions

a. We take actions always based on feelings…..
b. Our current actions in our weight loss efforts are a direct result of our Thoughts and Feelings….
c. We think it’s the other way around…that we Think and Feel because of our current Actions…but really our Thoughts and Feelings cause us to Act in certain ways (and, of course, get a certain Result!)

 

 

II. Negative Thoughts and Beliefs About Us—They Keep Us Stuck in Our Weight Loss Efforts

 

A. Beliefs

1. We might say that we can’t help it—we just believe this negative thing about ourselves and can’t be undone
2. But a belief is just a Thought that we have said over and over and over again

a. Cinderella—“A dream is a wish your heart makes…when you’re fast asleep. In dreams you will lose your heartaches…whatever you wish for you keep.”
b. “A Belief is a Thought your mind thinks…over and over again. Change Thoughts, you will change your Beliefs too…with new Thoughts you’re sure to win!’

3. Remember, “What to Say When You Talk to Yourself,” tells us that the brain is like a computer, and it believes whatever we tell it over and over again
4. So….if we can manage our brain and get ahold of those negative, recurring Thoughts about ourselves and turn them around, we can change our Beliefs about ourselves!
5. A Belief is a deeply-ingrained Thought!

 

B. Negative Thoughts About Us

1. A negative thought is any thought that produces a result that is NOT a result we are trying to achieve
2. We think these are facts
3. We can change negative thoughts in general and negative thoughts about our weight and size specifically

 

C. We Look for and Find Evidence for Our Negative Thoughts About Us

1. Fact of life: When we think something about someone (even ourselves!), we look for evidence that those thoughts are true—we enumerate them, stack them up, and prove the Thought!
2. We become preoccupied with finding evidence for those Thoughts—even if we don’t mean to!
3. These Thoughts narrow our focus…we can’t see beyond them

 

III. Managing Those Negative Thoughts About Us

 

A. We can’t just keep the old negative ones and add positive ones onto them

1. We need to get rid of the current negative ones
2. We must believe that we need to change our Thoughts
3. We must believe that we can manage our minds if we work on it

 

B. We must question our old negative thoughts

a. Is this really a fact? (Usually not…)
b. Do I want this thought?
c. Can I change this thought?

 

D. Next Week!

1. Looking at specific negative thoughts that we have about ourselves and our weight loss and body
2. How can we change these “bullying” thoughts to more productive thoughts
3. What good thoughts do you already have about yourself?
4. What Monkey Bar Thoughts can you use to change negative thoughts?

Sign up for month-long Intermittent Fasting Course here: intermittentfastingcourse.com Use code SAVE20 for $20 off. New session begins first Monday of the month!

Think-Feel-Eat #1: Introducing the Self Coaching Model (The Think-Feel-Act Series)

Think-Feel-Eat #1: Introducing the Self Coaching Model (The Think-Feel-Act Series)

 

This is the first episode of Think-Feel-Eat and is chock-full of valuable information for your weight loss journey–and for your life journey! Yep…I think it’s that impactful! In this broadcast, I introduce the first Thursday evening Model (recorded live in the FREE FB group every Thursday evenings!). The Self-Coaching Model, created by life coach Brooke Castillo, is a framework for chaning your life, understanding your thoughts and feelings, and taking the actions that you desire in your life. Tall order? Maybe….but watch and be amazed!

In this first episode of Thursday evening Models, I introduce the elements of The Model and apply them to several different circumstances to show you how The Model can be used in real life situations, thoughts, and feelings. I spend time to really give an understanding of the five elements of The Model: Circumstances, Thoughts, Feelings, Actions, and Results.
This material is life-changing, and many thanks are given to Brooke for her generosity in giving in to the world! And allowing weight loss coaches and others to share it with their readers and viewers!

As always…I have an outline below…but first…

The general model picture:

And today’s finished Model board….don’t let this picture scare you….after a couple of weeks of learning The Model, I could do it driving down the road, fixing dinner, and working out–in my head! Sooooo cool!

Love and hope,

Donna 

A. Pre-Requisites

1. Believe that life is 50% good and 50% bad—or some near combination of that

a. You don’t expect everything to be perfect
b. You are willing to accept the bad in life as needed

2. Believe in the components of the model for changing your life

a. C T F A R
b. Cee Totally FAR! (mnemonic)
c. See how they interact with each other

B. Understand the C Line First

1. Circumstances

a. Things that happen or that are that everyone believes happened
b. Can be proven in a court of law
c. No describers, disclaimers, trigger words, negative words, or positive words
d. Every single person you ask believes that that is a circumstance

2. When you think a thought is a circumstance

a. It is raining outside

i. No describers
ii. No thoughts about it
iii. Can be proven
iv. NOT: The rain is keeping people from having fun today
v. The rain is keeping people from having fun today is a thought—not everyone agrees with this

b. The traffic is stopped at the corner of Jefferson and Illinois

i. Traffic apps will say this
ii. The cars are stopped
iii. No describers
iv. Can be proven
v. NOT: The traffic is so bad
vi. Traffic is bad is a thought—not everyone agrees with this

c. Joe Smith died

i. Fact
ii. Obituary proves it
iii. No describers
iv. Not: It is sad that Joe Smith died
v. It is sad that Joe Smith died is a thought—not everyone agrees with this

 

C. Understand the Thought Line Next

1. Thoughts are sentences in your mind
2. They are your judgment or analysis or beliefs about something
3. We think they are circumstances—but they are not because they are in your brain and not everyone agrees with them
4. Thoughts drive everything

a. What we think about the rain
b. What we think about the stopped cars
c. What we think about Joe Smith’s death

5. Thoughts influence our feelings—and then our actions
6. When we have a thought that isn’t helping us reach our goals (goals like a better relationship, losing weight, growing our business, loving more, etc.), we can change our thoughts and this will help us change our feelings—and then our actions will follow!

D. Understand the Feeling Line Next

1. Feelings are vibrations in the body (not sensations like cold or hunger but how we would describe grief or joy or nervousness)
2. How we feel is based on what we think

a. If we think the rain is keeping us from having fun, we will feel a different way than if we think the weather is needed for the farmers
b. If we think the traffic is keeping us from our party, we will feel different than if we think the traffic means that someone else will have to clean the kitchen
c. If we think Joe Smith’s death is sad because we loved him, we will feel different than someone who wanted him to die on death row

 

E. Understand the Action Line

1. All of our actions stem from Thoughts-Feelings
2. If we want to change our lives, we will be very purposeful to change our thoughts and feelings (the basis of self coaching)
3. We act according to Thought and Feelings

a. If we feel sad about the weather, we will complain and bring the family down. If we feel okay about the weather, we will look for other fun options.
b. If we feel anxious about the traffic, we will worry about being late for work, scramble and make phone calls, try to reschedule meetings. If we feel glad about the traffic, we will text Hubby or daughter, have them clean the kitchen and listen to our favorite music in the traffic.
c. If we feel sad about Joe Smith’s death, we will seek comfort, cry, reach out, potentially eat our feelings, etc. If we feel glad about Joe Smith’s death, we will visit the execution and write about it, telling others that justice was served.

F. Understand the Results Line

1. Our results prove our thoughts
2. There is a direct correlation from Results to Thoughts
3. This is the basis of Positive Thinking and Law of Attraction—but without realizing that our Actions come into play too!
4. How our results prove our thoughts

a. If we listen to music and enjoy the traffic, we are proving the thought that someone else is cleaning the kitchen
b. If we complain about the weather and bring everyone down, we will not make other happy plans (or will do it half heartedly)
c. If we are at Joe Smith’s execution because we want to see justice served, we will have the result of thinking that he needed to be executed.

 

G. I Can’t Wait to Teach You to Apply This

1. Has changed so many things for me

a. Expectations of my husband and kids
b. How I view urges and weight management issues
c. How much I love
d. How much I judge
e. How I respond to criticism
f. How I work

2. Some future circumstances we will plug in

a. Three in-laws call me Donna
b. I ate 6 cookies last night
c. Someone said XXX and XX about me (quoted)
d. My kids visited one time in October
e. My weight has been 165 for four months

 

H. Free Content and Paid Services

1. Free video teaching weekly at Donna’s Weight Loss Lifestyle Facebook Group
2. Free hour long fasting webinar: https://intermittentfastingwebinar.com
3. Month-long Intermittent Fasting Course: https://intermittentfastingcourse.com
4. Weight loss coaching—email characterinklady@gmail.com

Broadcast #59 – Live Q and A From the Intermittent Fasting Course

Broadcast #59 – Live Q and A From the Intermittent Fasting Course

Broadcast #59 is a Q and A….and I am excited to share it with you!

Just like all broadcasts, “it’s gonna be festive”!!!

It is actually a live Q and A from the Week Four of the January Intermittent Fasting Course….but the questions are so pertinent to all my readers and watchers that I thought I would make it into an official broadcast!

Speaking of the Intermittent Fasting Course, a new session begins tomorrow (February 3rd)….and a new one begins on the first Monday of each month! (Sign up tonight by midnight using the code SAVE20 to get $20 off!)

Back to the broadcast….here are the main questions I responded to:

1) Fasting for 23 or 24 hours each day–sustainable? eat anything? what does this mean???

2) OMAD (One Meal a Day) vs. OPAD (One Plate a Day) vs. an eating window with a meal and snacks/dessert

3) Appetite Correction–when, what contributes to it, how you will know

4) Stevia during the fast (Using three important markers: Wide, repeatable, consistent research; Personal Experience; Observation of Others

I want so many good things for you!!!

The Fasting and Eating Protocol That Have Led to My Husband and I Losing Over 200 Pounds Together (Fast Shot)

The Fasting and Eating Protocol That Have Led to My Husband and I Losing Over 200 Pounds Together (Fast Shot)

Today I take you “behind the scenes” to hear how Ray Baby and I began Intermittent Fasting two years ago–and the impact that this decision has had on us, including…

+balancing blood sugar and insulin to reduce cravings
+becoming fat adapted so hunger is almost non existent at least 18 hours a day

+hearing leptin signals telling us that we are full and should stop eating (and encouraging us to move!)

+changing our appetite for healthier foods

+much more!

Hear our two year journey in a quick 25 minute video!

I hope this inspires you that you can make changes at any age (we are nearing 60!)…and that your body can be on your side–rather than against you!

A. How We Began Intermittent Fasting

1. Donna

a. Two years ago this month; heard you could eat whatever you wanted and still lose weight
b. Had been doing plant-based supplements for two years and had turned around many health issues and went off several medications (med-free!)
c. Had been doing food changes and movement changes gradually over previous ten years and had lost 50 pounds with 65 pounds to go
d. Was tired of limiting carbs and trying to do keto with little success

2. Ray

a. Had been doing plant-based supplement for one year and had turned around many health issues and went off all medications and had lost 15 pounds with 120 to go
b. Two years ago December 5th
c. Couldn’t dance
d. Next day began fasting to dance with me!

 

B. First Year of IF

a. Enjoyed eating carbs again!
b. Began OMAD (one meal a day)
c. Two-three weeks in, could fast for 18 hours a day with little hunger
d. Discovered benefit of lowering insulin and making it easier to not eat as much junk food
e. Discovered that when insulin is lowered each day, your leptin (satiety hormone) goes up—and you can hear it better when you don’t eat six to twelve times a day
f. Discovered that when fasting, you can control the hormone grehlin and hear when you are full much sooner
g. The combination of lowering insulin, raising leptin, and lowering/hearing grehlin made many changes happen naturally

i. Less hunger
ii. Less willpower needed
iii. Fewer cravings
iv. Able to control total intake
v. Able to reduce processed foods (circular results—fasting made me eat fewer processed foods; eating fewer processed foods made me able to balance my hormones and fast better and eat more healthfully)

 

C. Second Year of IF

1. Changed our eating dramatically

a. Naturally happened
b. Few processed foods in the house
c. Sugar dramatically decreased (no sugar protocol except for planned occasions)
d. REAL, REAL, REAL

i. Stopped focusing on this macro being bad or this one being good and instead focused on real foods with all macro combinations
ii. 4 to 10 fruits and vegetables a day—starchy, non-starchy, low cal, higher cal….just real

2. Was able to implement a “decide ahead of time” eating approach

a. Deciding the day before what I would eat tomorrow
b. Simple since I only eat twice a day
c. Takes 1-3 minutes
d. Not numbers—just foods I will eat and when

3. Discovered “Hungry Brain” by Dr. Stephan Guyenet

a. My Trifecta
b. His teaching on dopamine spikes
c. Tested the “stretching out of treats” and it worked!
d. Now I know that if I reduce my treats, I will want fewer treats

 

D. Future Plans and Protocols

1. Keep tweaking until we reach our weight goals

a. Goals—15 pounds for Ray; 17 pounds for me
b. What does fasting look like for someone who weighs what I weigh and has the set point/genetic factors that I have?
c. What does eating look like for someone who weights what I weigh and has the set point/genetic factors that I have?
d. How will I think? What thoughts lead to weight management success at our ages and our history

2. Keep moving!

a. Muscle the number one factor in senior health
b. Muscle allows you to eat more food—which is a big factor for people in their 50’s and 60’s—they simply can’t eat much to weight their ideal weight

3. Continue helping others

a. https://intermittentfastingcourse.com 
b. Two new books

i. Worth the Wait to Lose the Weight
ii. Weight Loss Lifestyle: How We Became the Minus 230 Pound Pair

c. Weight loss coaching donnareish.com
d. Free materials

i. IF start up charts https://donnareish.com 
ii. Free sugar-free book, Sugar-Free Solutions at https://donnareish.com 
iii. Free webinar https://intermittentfastingwebinar.com 
iv. Free video training each week in FB group

Goal Weight Identity Training (Free Download!)

Goal Weight Identity Training (Free Download!)

If you have been in the free FB group for a while, you might have noticed two things:

 

1) I have changed the name!!! It used to be Donna’s Intermittent Fasting Group…and it is now Weight Loss Lifestyle!

I still teach about fasting all the time (check out my February course here!). But upon reaching the “Minus 225 Pound Pair” status, my husband and I losing 225 pounds together, I have continuously unlocked more and more of the secrets to the weight loss universe!

It isn’t any ONE thing–it is a combination of many little habits that, over time, yield great results. (Funny–that’s how all of life is, right?)

Fasting is a huge part of that for us (balanced hormones, fewer cravings, shorter time period to eat, fat burning…all the stuff!), but there’s so much more.

And there is even a lot more to it than food/fasting…leading to #2!

 

2) I have added an element of teaching about emotional eating, emotions, thoughts, actions…all of the things about our minds and how they keep us stuck or propel us forward.

For the past eight weeks or so, I have taught what I have been calling Saturday Morning Models in which I use my coach’s (Brooke Castillo) Self-Coaching Model to help us unpack the Think-Feel-Act cycle and its effect on everything weight and size and motivation related.

It has been life changing for me to learn this over the past eight months–and I knew it was a missing puzzle piece for many people in their weight loss too.

So now we have the “perfect storm” for weight loss at DonnaReish.com! Mind, body, hormones, brain, thoughts, emotions, fasting, food…..all of it!

And all of that combined will take us to our goal!

The past month or so I have spent the Saturday Morning Models teaching about developing our new Goal Weight Identity….it is so eye opening…and I love it that now as I go through my day, it is so ingrained in me that I actually ask myself, “Will the size 6 Donna eat this?” “Will the 145 pound Donna do that?” I think I am getting it!

(You can watch those three videos in the FB group here and here and here!)

I have changed Morning Models to Thoughts Thursday, and today is Thursday! So we will delve back into our thoughts and emotions and their impact on our weight loss…

But this time I have a special treat for you. My graphics girl made you a cool document (I scribbled it on scrap paper, and she made it look amazing!). This document is what I am teaching tonight–and has places for you to fill it in and change your identity from your current weight identity to your goal weight identity! Yay you!

So grab your download….print it off…and join me live in the free FB group tonight at 8:00 Eastern time!

It’s going to be festive!

Love and hope,

Donna

How Intermittent Fasting Helps Me Keep My Goals for the New Year! (Fast Shot)

How Intermittent Fasting Helps Me Keep My Goals for the New Year! (Fast Shot)

Intermittent Fasting is the health and eating protocol that has led to my keeping my goals for the last two years–and has helped my husband I lose over 200 pounds together! IF helps me meet my goals by training my hunger hormones, helping me hear my satisfaction signals, and reducing my need for that ever-short-willpower!

1) Training hunger hormone, grehlin!

2) Helping us hear the satiation hormone of leptin.
3) Keeping insulin low (helping us hear leptin and reducing cravings).
4) Saving our willpower for when we need it most!

I can help you get started on this amazing way of life right away! Join an upcoming session of my “Start Intermittent Fasting Tonight” Webinar! https://intermittentfastingwebinar.com

Love and hope,

Donna

P.S. FREE—sign up today: https://intermittentfastingwebinar.com 

Mushroom-Spinach Egg Skillet

We made a new healthy egg skillet recently. Ray Baby loved it!

Wasn’t exactly sure what to call it!

Super easy and healthy!

 

Rough steps:

1) “Stir fry” garlic, onion, and seasonings in chicken base, Worcestershire sauce, and red wine. (Can use olive, avocado, or coconut oil or butter!)

2) Add fresh mushrooms and stir fry.

3) Add tons of spinach (more than pictured) and stir fry until wilted.

4) Make holes for eggs and break whole eggs into each spot.

5) Cover skillet and cook until sunny side up eggs are done.

Optional: Sprinkle with Parmesan cheese. Serve!

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