FREE “10 Intermittent Fasting Questions” Webinar

 

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

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

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

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

Wednesday, February 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…

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.

read more…

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!

read more…

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!

read more…

Categories









Thanks for hopping on my blog to learn about feeling great and living well! I’d love to give you my Sugar-Free Solutions guide and recipe book to help you learn how to reduce sugar and use healthy sugar substitutes in your cooking and baking. Put your deets below, and you will receive it in your inbox!

Where would you like me to send your free Sugar-Free Solutions guide and recipe book?

Powered by ConvertKit

Plexus

Check out the supplements that have changed my life!

Ray & Donna Reish Independent Ambassadors #1382677

Save Save

FREE “10 Intermittent Fasting Questions” Webinar

 

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

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

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

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

Wednesday, February 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…

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.

read more…

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!

read more…

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!

read more…

Intermittent Fasting Journal #39

 

In this “special” Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, combines two of her “Fast Shot” videos into one broadcast during the holidays when she wasn’t recording as much. The first half of this episode is Donna describing when and how someone might want to count calories while Intermittent Fasting. Calorie counting might work well for someone who has eaten very calorie dense through low carb/high fat prior to IF. It might help someone who eats too much processed food. It might help someone who is down to their last 20-30 pounds. Donna also explains how to figure your TDEE (Total Daily Energy Expenditure). In the second half, Donna teaches viewers about Calorie Cycling. She explains why it is superior to calorie counting, how many Intermittent Fasters do this naturally in planning for bigger meals and festivities, and how calorie cycling can help us eat more nutrient dense foods. This week’s broadcast is sponsored by Plexus supplements. Donna is offering a private FB group centered around weight management coaching and teaching for all of her wholesalers and customers in the coming year! read more…

Intermittent Fasting Journal #38

 

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 three steps that it takes to build belief and adherence to something in your life. In step one, she talks about how the initial step in adhering to anything is believing in what you are going to do. This first step is achieved by seeing it work for others (especially people you know and trust) and understanding the process well enough to think that it really could yield results. In step two, Donna describes how you must believe that YOU can make that protocol work! You have to believe that you have it within you to make this protocol work. You have to see yourself being successful with the plan. Lastly, you must put habits in place in order to become successful. You can’t just say that you want to do this or that. You must have the habits in place in order to become the person who succeeds. Every day. Every habit. That is how we adhere and persist in a successful program. Donna Donna gives tips for developing these habits—environment, consistency, habituation, and more. Lastly, Donna applies these steps to becoming fit through exercise. This week’s broadcast is sponsored by Plexus supplements. Donna is offering a private FB group centered around weight management coaching and teaching for all of her wholesalers and customers in the coming year!

read more…

Time to Seize the New Year

 

 

Time to Seize the New Year

By Donna Reish

 

Time to let the past go by
To leave the former year behind.
To release its hurts and sing its praise
To look ahead to future days.

Time to love those undeserving
In forgiveness persevering
Leaving no ill will behind
Pure of heart and pure of mind.

Time to learn from past mistakes
To grow and change for future’s sake.
To leave regrets and undone goals
To enter in with heart and soul.

Time to face the days ahead
With hope and faith and not with dread
To see the light of life that’s clear
And give to those we hold so dear.

Time to give and love all more
To help the hurting and the poor
To speak kind words and give good cheer
Every day of this new year.

The Last December I Will Ever…..

 

2018 was a year of great changes for us.

(Actually, the last five years have been years of huge changes: graduating our seventh/final child from 32 years of homeschooling, adding four kids-in-love to our family, becoming grandparents, becoming empty nesters, becoming entrepreneurs, getting into the business of health, learning and loving plant-based supplementation, becoming exercisers….so much change!

read more…

Categories









Thanks for hopping on my blog to learn about feeling great and living well! I’d love to give you my Sugar-Free Solutions guide and recipe book to help you learn how to reduce sugar and use healthy sugar substitutes in your cooking and baking. Put your deets below, and you will receive it in your inbox!

Where would you like me to send your free Sugar-Free Solutions guide and recipe book?

Powered by ConvertKit

Plexus

Check out the supplements that have changed my life!

Ray & Donna Reish Independent Ambassadors #1382677

Save Save

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Check out the supplements that have changed my life!

Ray & Donna Reish Independent Ambassadors #1382677

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