FREE “10 Intermittent Fasting Questions” Webinar

 

 

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

Thursday, May 23rd @ 8:00pm Eastern Time

Sunday, May 26th @ 9:00pm Eastern Time

Tuesday, May 28th @ 10:00am Eastern Time

Wednesday, May 29th @ 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.”

(more…)

Help! I Need to Start Somewhere Losing Weight! (Fast Shot!)

In today’s Fast Shot, Donna Reish, author of over 100 language arts/writing curriculum books for students, blogger, weight management teacher/coach, and health-seeker, answers a reader’s plea for immediate help with weight loss. Rather than asking this gal to start on One Meal a Day and long fasting, extreme diets that can’t be sustained, or other impossibilities, Donna gives the reader hope with five tips that she can implement immediately to get her health and weight loss going in the right direction. Donna recommends that the listener reduces her eating hours/begin implement fasting hours at a beginner’s level; stops drinking calories; eats two or three distinct times; makes at least half of her food real; and plans tomorrow’s food today. These five tips will help the listener immediately–both weight-wise and emotionally/mentally.

This broadcast is sponsored by https://reisheshealthysupplements.com and https://intermittentfastingcourse.com 

Help! I need to lose weight and don’t know where to start!!

 

1) Reduce eating hours (https://intermittentfastingcourse.com)

a. Even if you just don’t eat for 12 hours every day for a few days, you will be starting to reduce your eating hours.
b. Any reduction in consecutive eating hours (i.e. any increase in time NOT eating) will result in less insulin/sugar spiking, more leptin sensitivity, and more!

2) Stop drinking calories

a. Liquid calories are not recognized by leptin
b. Your body doesn’t HEAR that you just consumed 600 calories.
c. You can’t afford liquid calories—they are rarely in someone’s food “budget”!

3) Eat 2 or 3 distinct times out of every 24 hours

a. Two or three meals/snacks combos
b. Eat til full; stop; eat again; stop.
c. Grazing is not recognized by satiety signals.

4) Make at least half of your food real (for now)

a. Start somewhere.
b. Decide that you will eat half of your food in meals or snacks real food only—don’t worry about the macro-nutrients, just make it real!

5) Plan tomorrow’s food today—even if some of it is junk food—this habit alone with fasting will change your weight!

a. Write out on a sticky note or in the notes section of your phone what you will eat tomorrow and the approximate times and amounts
b. Even if some of it is unhealthy (don’t make an unrealistic list!)…just write it down.
c. Only eat tomorrow what you wrote down today!

 

Learn more about my free upcoming workshop! Four times to choose from! Or watch the recording! intermittentfastingworkshop.com

Today’s sponsor! Plexus Slim Hunger Control

My Plexus Store: reisheshealthysupplements.com

6 Reasons You Might Need 2MAD (and 6 Reasons You Might Not) (Fast Shot Video!)

In this Fast Shot Video, Donna Reish, author of over 100 curriculum books for students, blogger, healthy seeker, and IF teacher, helps fasters determine whether one meal a day (with a snack or two—OMAD) or two meals a day (2MAD) is right for you. People automatically think they need OMAD because they’re afraid they won’t lose weight with 2MAD, but if your snacks are heavy, calorie-dense, not real, and not filling, the snacks might be the problem.

She addresses six times that you might want to go with 2MAD: 1) when your snacks are unhealthy; 2) when your snacks cause you to be hungry again too quickly; 3) when your snacks cause you to graze; 4) when you aren’t getting all of your nutrients in; 5) when your snacks cause huge dopamine spikes and increase cravings.

She then addresses six times that you might NOT want to go with 2MAD: 1) On days when you’re eating dinner at a restaurant or party; 2) When 2MAD has caused you to overeat consistently in the past; 3) When you don’t like two “lighter” meals; (4) When you like to eat your meal first in your eating window; (5) When you already choose healthy snacks.

She describes how a lot of the problem is our mindset shift with the terms and definitions: Snack has been associated with fattening, processed, packaged foods. Meals are often associated with a lot of food. Both can cause OMAD or 2MAD not to work as well.

Donna references the 25 video series (15-20 minute daily videos) that she did live in her FB group in this episode as she discusses real food (fiber, water, “fluffiness,” protein, etc.) that affects ghrelin, leptin, and insulin. You can go in and watch that series by joining her group and then search in the search bar for Day 1, Day 2, etc. Join the free FB group here: https://www.facebook.com/groups/318664198605086/

6 Reasons You Might Need 2MAD (and 6 Reasons You Might Not)

 

Subscribe to get my free IF start up charts! https://donnareish.com/daily-intermittent-fasting-start-up-charts/

 

Bottom line criterion in choosing your eating protocol is always:

1) You consistently lose weight (not plateaus of over 4-8 weeks long)
2) It is sustainable for you forever

 

You Might Need 2MAD

1) You choose unhealthy snacks, not real food, because you’re calling it a “snack.”

2) Whatever you are eating for your snack doesn’t have fiber, protein, or fat—so you’re hungry for the next eating time too quickly.

3) You graze and you think it’s because of the “snack.”

4) You aren’t getting your nutrients all in—including protein, vitamins, fiber, “fluffiness,” etc. because of what you’re snacking on.

5) You crave—because of the snack.

6) You’re not losing weight well—and when you do a little quick count, you realize that your snack has way too many calories in it because it is comprised of a lot of processed foods.

You Might NOT Need 2 MAD when….

 

1) You are going out for dinner—a snack is often better when you are going to be eating calorie heavy for your meal (as most dinners out are!). Just choose fruits and veggie snacks before going out that night!

2) You have tried 2MAD and you consistently overate.

3) You don’t like having a “lighter” dinner—-you prefer a snack and having the bulk of your intake at that one time in your meal. (Shorter eating window.)

4) You like to open with your meal and be satisfied for most of your window—then close with a small snack. Thus, you don’t need that second meal—and that first meal is too substantial to be one of two meals.

5) Your snacks are already healthy, nutrient-dense, do not cause cravings—and you do not graze.

6) You lose weight well with snack and OMAD!

 

FREE IF webinars coming up the last two weeks of each month! Sign up here https://intermittentfastingwebinar.com 

 

For healthy supplementation, check out our store: https://reisheshealthysupplements.com 

Seductive Six—Food Concentrations That Make Us Crave and Overeat

I’ve been having such a great response to April’s “More Real Food” Challenge in my free private FB group. (We are almost done–but all of the previous videos are still there…we would love to have you join us!)

Basically, we have been learning about real foods vs. not real foods and their…

+Insulin responses
+Effect on leptin release and hearing leptin
+Impact on ghrelin taming
+Increase or decrease of dopamine spikes
+Influence on creating positive food habits
+fiber, water, and fluffiness contents
+Impact on over desiring, overeating, overweight, and control
+Much much more!

As we get better and better at Intermittent Fasting, we will keep insulin low 16-20 hours a day; we will tame ghrelin; we will hear leptin better…(Check out my free upcoming workshop for fasting help!)

And we will get really good at other skills as well.

Including the ability to spread out our “fun” foods/not real foods and eat more nutrient-dense foods on a more regular basis.

I’ve been teaching specifically from the NY Times best-selling book, The Hungry Brain, in which Dr. Stephan Guyenet, brain and weight scientist, explains that we seek out calorie dense foods because our ancestors needed calorie dense foods to stay alive and reproduce.

But we don’t need calorie dense foods anymore!

We have enough calories in our lives!

He has specifically found six nutrients (five nutrients and one mineral, salt) that when put together in concentrated forms (i.e. today’s modern junk food) cause us to crave, release large amounts of dopamine (telling our brains we really love this food and should have it over and over and over and over and over again…).

I will be teaching all about this on the blog in the coming months as I take my own training as a weight loss coach. (And I taught it daily in the free FB group during April.)

So for today….I will leave you with Dr. Guyenet’s Seductive Six….and a look at your own eating patterns….which combinations of these cause you the most trouble, cravings, addictive-like behaviors.

Those are the foods we want to limit. The foods we want to stretch out their frequency (and save them for specials) in order to not cause overeating and over desire all the time.

It’s fascinating…and it has helped me so much since I have been learning it. And I can’t wait to help you!

Here they are!

Seductive Six—These are the nutrients/properties that combine to give us the strongest “addictive” behaviors, cravings, dopamine spikes…

1. Sugar
2. Starch
3. Fat
4. Protein
5. Salt
6. Glutamate (savory flavor like MSG, bone broth, etc.)

So let’s start here applying them today….here is what I would love for you to know right now with some take-aways:

(more…)

Intermittent Fasting Journal #46

Donna Reish, blogger, Intermittent Fasting teacher, health seeker, and author of over 100 curriculum books for students shares the Four Ways We Reduce Weight, Inches, and Cravings With Intermittent Fasting in this episode. Donna uses her four quad chart to show the four things that affect weight loss, inch loss, and craving reductions. (Scroll down to the bottom to see the charts!)

The four ways we lose include getting into fat burning during the fast, retaining muscle through fasting, skimming off calories (and reducing cravings/controlling appetite through fasting), and boosting our metabolism. Donna then describes IF as a lifestyle and how we CAN tweak the schedule as desired, but veering too far off or constantly making exceptions can lead to our “stopping and starting” IF—which reduces the chance of it becoming a lifestyle for us. This episode is sponsored by Plexus Slim, Hunger Control. Get your free sample of this amazing, energy-giving pink drink HERE.

(more…)

Fast Shot: Why All or Nothing Has Never Worked for Me

So I had that feeling recently…

That feeling that I have tried so hard to overcome for three decades..

But I overcame it!

If you are one of those “all or nothing” gals—or “make too many changes at one time” gals—you are not alone!

So I documented the feeling—and everything I thought about to overcome it..in this week’s Fast Shot video.

As you’ll see in the video—I did it without my hair done and make up on…and with no outline! Lol! (Something really is changing in me!)

(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

 

 

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

Thursday, May 23rd @ 8:00pm Eastern Time

Sunday, May 26th @ 9:00pm Eastern Time

Tuesday, May 28th @ 10:00am Eastern Time

Wednesday, May 29th @ 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.”

(more…)

Help! I Need to Start Somewhere Losing Weight! (Fast Shot!)

Help! I Need to Start Somewhere Losing Weight! (Fast Shot!)

In today’s Fast Shot, Donna Reish, author of over 100 language arts/writing curriculum books for students, blogger, weight management teacher/coach, and health-seeker, answers a reader’s plea for immediate help with weight loss. Rather than asking this gal to start on One Meal a Day and long fasting, extreme diets that can’t be sustained, or other impossibilities, Donna gives the reader hope with five tips that she can implement immediately to get her health and weight loss going in the right direction. Donna recommends that the listener reduces her eating hours/begin implement fasting hours at a beginner’s level; stops drinking calories; eats two or three distinct times; makes at least half of her food real; and plans tomorrow’s food today. These five tips will help the listener immediately–both weight-wise and emotionally/mentally.

This broadcast is sponsored by https://reisheshealthysupplements.com and https://intermittentfastingcourse.com 

Help! I need to lose weight and don’t know where to start!!

 

1) Reduce eating hours (https://intermittentfastingcourse.com)

a. Even if you just don’t eat for 12 hours every day for a few days, you will be starting to reduce your eating hours.
b. Any reduction in consecutive eating hours (i.e. any increase in time NOT eating) will result in less insulin/sugar spiking, more leptin sensitivity, and more!

2) Stop drinking calories

a. Liquid calories are not recognized by leptin
b. Your body doesn’t HEAR that you just consumed 600 calories.
c. You can’t afford liquid calories—they are rarely in someone’s food “budget”!

3) Eat 2 or 3 distinct times out of every 24 hours

a. Two or three meals/snacks combos
b. Eat til full; stop; eat again; stop.
c. Grazing is not recognized by satiety signals.

4) Make at least half of your food real (for now)

a. Start somewhere.
b. Decide that you will eat half of your food in meals or snacks real food only—don’t worry about the macro-nutrients, just make it real!

5) Plan tomorrow’s food today—even if some of it is junk food—this habit alone with fasting will change your weight!

a. Write out on a sticky note or in the notes section of your phone what you will eat tomorrow and the approximate times and amounts
b. Even if some of it is unhealthy (don’t make an unrealistic list!)…just write it down.
c. Only eat tomorrow what you wrote down today!

 

Learn more about my free upcoming workshop! Four times to choose from! Or watch the recording! intermittentfastingworkshop.com

Today’s sponsor! Plexus Slim Hunger Control

My Plexus Store: reisheshealthysupplements.com

6 Reasons You Might Need 2MAD (and 6 Reasons You Might Not) (Fast Shot Video!)

6 Reasons You Might Need 2MAD (and 6 Reasons You Might Not) (Fast Shot Video!)

In this Fast Shot Video, Donna Reish, author of over 100 curriculum books for students, blogger, healthy seeker, and IF teacher, helps fasters determine whether one meal a day (with a snack or two—OMAD) or two meals a day (2MAD) is right for you. People automatically think they need OMAD because they’re afraid they won’t lose weight with 2MAD, but if your snacks are heavy, calorie-dense, not real, and not filling, the snacks might be the problem.

She addresses six times that you might want to go with 2MAD: 1) when your snacks are unhealthy; 2) when your snacks cause you to be hungry again too quickly; 3) when your snacks cause you to graze; 4) when you aren’t getting all of your nutrients in; 5) when your snacks cause huge dopamine spikes and increase cravings.

She then addresses six times that you might NOT want to go with 2MAD: 1) On days when you’re eating dinner at a restaurant or party; 2) When 2MAD has caused you to overeat consistently in the past; 3) When you don’t like two “lighter” meals; (4) When you like to eat your meal first in your eating window; (5) When you already choose healthy snacks.

She describes how a lot of the problem is our mindset shift with the terms and definitions: Snack has been associated with fattening, processed, packaged foods. Meals are often associated with a lot of food. Both can cause OMAD or 2MAD not to work as well.

Donna references the 25 video series (15-20 minute daily videos) that she did live in her FB group in this episode as she discusses real food (fiber, water, “fluffiness,” protein, etc.) that affects ghrelin, leptin, and insulin. You can go in and watch that series by joining her group and then search in the search bar for Day 1, Day 2, etc. Join the free FB group here: https://www.facebook.com/groups/318664198605086/

6 Reasons You Might Need 2MAD (and 6 Reasons You Might Not)

 

Subscribe to get my free IF start up charts! https://donnareish.com/daily-intermittent-fasting-start-up-charts/

 

Bottom line criterion in choosing your eating protocol is always:

1) You consistently lose weight (not plateaus of over 4-8 weeks long)
2) It is sustainable for you forever

 

You Might Need 2MAD

1) You choose unhealthy snacks, not real food, because you’re calling it a “snack.”

2) Whatever you are eating for your snack doesn’t have fiber, protein, or fat—so you’re hungry for the next eating time too quickly.

3) You graze and you think it’s because of the “snack.”

4) You aren’t getting your nutrients all in—including protein, vitamins, fiber, “fluffiness,” etc. because of what you’re snacking on.

5) You crave—because of the snack.

6) You’re not losing weight well—and when you do a little quick count, you realize that your snack has way too many calories in it because it is comprised of a lot of processed foods.

You Might NOT Need 2 MAD when….

 

1) You are going out for dinner—a snack is often better when you are going to be eating calorie heavy for your meal (as most dinners out are!). Just choose fruits and veggie snacks before going out that night!

2) You have tried 2MAD and you consistently overate.

3) You don’t like having a “lighter” dinner—-you prefer a snack and having the bulk of your intake at that one time in your meal. (Shorter eating window.)

4) You like to open with your meal and be satisfied for most of your window—then close with a small snack. Thus, you don’t need that second meal—and that first meal is too substantial to be one of two meals.

5) Your snacks are already healthy, nutrient-dense, do not cause cravings—and you do not graze.

6) You lose weight well with snack and OMAD!

 

FREE IF webinars coming up the last two weeks of each month! Sign up here https://intermittentfastingwebinar.com 

 

For healthy supplementation, check out our store: https://reisheshealthysupplements.com 

Seductive Six—Food Concentrations That Make Us Crave and Overeat

Seductive Six—Food Concentrations That Make Us Crave and Overeat

I’ve been having such a great response to April’s “More Real Food” Challenge in my free private FB group. (We are almost done–but all of the previous videos are still there…we would love to have you join us!)

Basically, we have been learning about real foods vs. not real foods and their…

+Insulin responses
+Effect on leptin release and hearing leptin
+Impact on ghrelin taming
+Increase or decrease of dopamine spikes
+Influence on creating positive food habits
+fiber, water, and fluffiness contents
+Impact on over desiring, overeating, overweight, and control
+Much much more!

As we get better and better at Intermittent Fasting, we will keep insulin low 16-20 hours a day; we will tame ghrelin; we will hear leptin better…(Check out my free upcoming workshop for fasting help!)

And we will get really good at other skills as well.

Including the ability to spread out our “fun” foods/not real foods and eat more nutrient-dense foods on a more regular basis.

I’ve been teaching specifically from the NY Times best-selling book, The Hungry Brain, in which Dr. Stephan Guyenet, brain and weight scientist, explains that we seek out calorie dense foods because our ancestors needed calorie dense foods to stay alive and reproduce.

But we don’t need calorie dense foods anymore!

We have enough calories in our lives!

He has specifically found six nutrients (five nutrients and one mineral, salt) that when put together in concentrated forms (i.e. today’s modern junk food) cause us to crave, release large amounts of dopamine (telling our brains we really love this food and should have it over and over and over and over and over again…).

I will be teaching all about this on the blog in the coming months as I take my own training as a weight loss coach. (And I taught it daily in the free FB group during April.)

So for today….I will leave you with Dr. Guyenet’s Seductive Six….and a look at your own eating patterns….which combinations of these cause you the most trouble, cravings, addictive-like behaviors.

Those are the foods we want to limit. The foods we want to stretch out their frequency (and save them for specials) in order to not cause overeating and over desire all the time.

It’s fascinating…and it has helped me so much since I have been learning it. And I can’t wait to help you!

Here they are!

Seductive Six—These are the nutrients/properties that combine to give us the strongest “addictive” behaviors, cravings, dopamine spikes…

1. Sugar
2. Starch
3. Fat
4. Protein
5. Salt
6. Glutamate (savory flavor like MSG, bone broth, etc.)

So let’s start here applying them today….here is what I would love for you to know right now with some take-aways:

(more…)

Intermittent Fasting Journal #46

Intermittent Fasting Journal #46

Donna Reish, blogger, Intermittent Fasting teacher, health seeker, and author of over 100 curriculum books for students shares the Four Ways We Reduce Weight, Inches, and Cravings With Intermittent Fasting in this episode. Donna uses her four quad chart to show the four things that affect weight loss, inch loss, and craving reductions. (Scroll down to the bottom to see the charts!)

The four ways we lose include getting into fat burning during the fast, retaining muscle through fasting, skimming off calories (and reducing cravings/controlling appetite through fasting), and boosting our metabolism. Donna then describes IF as a lifestyle and how we CAN tweak the schedule as desired, but veering too far off or constantly making exceptions can lead to our “stopping and starting” IF—which reduces the chance of it becoming a lifestyle for us. This episode is sponsored by Plexus Slim, Hunger Control. Get your free sample of this amazing, energy-giving pink drink HERE.

(more…)

Fast Shot: Why All or Nothing Has Never Worked for Me

Fast Shot: Why All or Nothing Has Never Worked for Me

So I had that feeling recently…

That feeling that I have tried so hard to overcome for three decades..

But I overcame it!

If you are one of those “all or nothing” gals—or “make too many changes at one time” gals—you are not alone!

So I documented the feeling—and everything I thought about to overcome it..in this week’s Fast Shot video.

As you’ll see in the video—I did it without my hair done and make up on…and with no outline! Lol! (Something really is changing in me!)

(more…)

Fast Shot: Eating More Real Foods

Fast Shot: Eating More Real Foods

Today I have a Fast Shot that I created in my free private FB group (join here!) when I began the April “More Real Food” Challenge two weeks ago.

It isn’t quite as “fast” as my fast shots are supposed to be. (Shock, shock!)

And it has info in how to join the challenge (you can join anytime and watch all 30 of the videos in the group at your own pace).

But it also has some good info about considering which foods in your life are “real” (and thus, less seductive, craving-causing, calorie dense, appetite-increasing, etc.)….

And which foods are less than real (and thus, more seductive, craving-causing, calorie dense, and appetite-increasing)….

(more…)

First Five Days of “More Real Food Challenge” (Videos and Outlines!)

First Five Days of “More Real Food Challenge” (Videos and Outlines!)

Not real food…..do we call it processed food, packaged foods, sugary foods, calorie dense foods, nutrient lacking food, junk food, or something else?

And then what do we call Real Food—I mean, it can be in a package, right (frozen veggies, canned fruit, jars of nuts)? It can be calorie dense (butter, coconut oil, avocado, egg yolk, chicken skin….the list goes on). It can be in a package or not.

This month we are having a “More Real Food” Challenge in my free private FB group.

And I’m teaching live every. single. day. (Think lots of hats before I go work out! ha ha)

But I want us to learn and grow together–and change our eating habits in such a way that we have an impact on our overeating, overhunger, over craving, and over desire.

So…we are first of all PLANNING and determining a way to MEASURE (not like weighing our food or anything!).

(more…)

April’s “More Real Food” Challenge

April’s “More Real Food” Challenge

So I unearthed some secret to eating and cravings and dopamine spikes and “addictive” properties in food accidentally–and I’m not even a scientist, just a normal teacher who has written dozens of curriculum books.
Light bulb moment….me to my husband: “So I figured out what the worst culprits are for me!”

Husband: “What’s that?”

Me: “It’s the Trifacta!”

Husband: “What’s the Trifacta?”

(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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Plexus

Check out the supplements that have changed my life!

Ray & Donna Reish Independent Ambassadors #1382677

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