FREE “Start Intermittent Fasting Tonight” Webinar

 

 

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

 

Thursday, March 25th @ 8:00pm Eastern Time

Sunday, March 29th @ 9:00pm Eastern Time

Tuesday, March 31st @ 10:00am Eastern Time

Wednesday, April 1st @ 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

Recent Articles

 

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...

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Think-Feel-Eat Episode #8 Urges and Feeling Feelings! Part II of II

Think-Feel-Eat Episode #8 Urges and Feeling Feelings! Part II of II

Hi! I’m Donna Reish, IF teacher, weight loss coach, blogger, and half of “The Minus 220 Pound Pair” as my husband and I have lost over 200 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present Part II of two parts about Urges and Feeling Feelings—really good stuff!

This episode takes off where we left off last week with understanding that Urges are feelings to do something that we hadn’t planned to do or not do something that we had planned to do. When it comes to food urges, this means that we are URGED to eat food off of our plan; an amount off of our plan; or a time off of our plan.

Urges feel urgent. We want to buffer against them—we don’t want to feel them. So we give in. Or we white knuckle and try to use willpower. (WLL #60 and #61.)

Then I introduce The Urge Map! This map shows us three distinct responses to Urges:

1) Give in
2) Use willpower (this time only—who knows if it will work next time?)
3) Sit…just sit with the urge

After a while of doing the third response—sitting with urges—we will have fewer and fewer urges. We will be able see them coming. We will be prepared for them. And we will feel whatever feelings may come with them!
This information changed my life. And I hope it does for you too!

Oh, and join next week—when I give 10 Ways to Sit With Urges Instead of Resisting Them! Think-Feel-Eat #9!

Find all of my episodes, outlines, and articles for my two weekly broadcasts:

(1) Weight Loss Lifestyle broadcast (formerly Donna’s Intermittent Fasting Broadcast) and

(2) Think-Feel-Eat broadcast at donnareish.com

Sign up for my free webinar: intermittentfastingwebinar.com

 

Think Feel Eat 8: Urges and Feeling Feelings Part II: The Urge Map

A. Again: What Is an Urge

1. Eating off protocol

a. Food Protocol.
b. Simple. Same. Specific.
c. These are the things I DO eat; these are the only things I will eat tomorrow. Protocol for life.
d. Off protocol is foods not on master protocol list, not planned for today, overeating the amount we have planned, or eating a time that isn’t on schedule for today.
e. The difference between cheating and planning fun foods and fabulously fun foods. It’s all in the planning.
f. 80 percent of your food should be on protocol.
g. Protocol should be like brushing your teeth. You don’t want to go without it but you aren’t making it sooo exciting.

2. Giving in to an urge

a. Anytime we eat food off plan
b. Anytime we eat amount off plan
c. Anytime we eat time off plan

3. Urges feel urgent—alarm at teaching location

4. Buffering or giving in or sitting with urges….

B. Urge Map—Four Responses to Urges (See Urge Map)

1. Give in—feel defeated and have many net negative consequences
2. White knuckle—uses limited willpower; stay strong today but still have continual urges thereafter
3. Sit with URGE—you know it’s a feeling; the urge passes; you have no net-negative consequences; over time, this reduces the number or urges you have
4. Have no urge—after a while of sitting with urges, you will feel urges much less frequently and much less intensely

C. More Help

1. Next week Think Feel Eat Episode 9—ways to SIT with urges rather than RESISTING urges—how to feel the feelings of urges
2. Two more free webinar dates at the end of the month: intermittentfastingwebinar.com
3. Next month’s course starts the first Monday of the month—get control of your fasting and eating with my daily help! Intermittentfastingcourse.com

Think-Feel-Eat Episode #7: Urges and Feeling Feelings!

Think-Feel-Eat Episode #7: Urges and Feeling Feelings!

Hi! I’m Donna Reish, IF teacher, weight loss coach, blogger, and half of “The Minus 220 Pound Pair” as my husband and I have lost over 200 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present Part I of two parts about Urges and Feeling Feelings—really good stuff!

This episode digs into what Urges are. This is super important because if we don’t identify any time we want to do anything off plan or schedule, we are having an urge, we won’t be able to tackle them head on.

 

Specifically, I teach about how food urges are any of those times that we want to eat something that is

(1) a type that isn’t on our plan for that day;

(2) an amount that isn’t on our plan that day;

(3) a time that isn’t on our plan that day.

This assumes that we have a plan in place (time plan with some form of time restricted eating and food plan with any boundaries we choose—food types, calorie counting, low carb, low fat, counting macros—whatever your plan might be).

(Are you fasting? Free webinar! Intermittentfastingwebinar.com)

Once those are in place, we delve into what urges are and how they feel in our bodies—and what drives them.

Next, I go into one of the biggest factors in handling our urges—deciding ahead of time, using our pre-frontal cortext (rather than our “toddler brain”). We can’t count on willpower or good intentions in the moment of urges. We must plan ahead to overcome them.

Lots more valuable info that will set us up for next week when we look at four responses to urges and how to get to the point where we have fewer urges rather than always trying to battle urges.

Find all of my episodes, outlines, and articles for my two weekly broadcasts:

(1) Weight Loss Lifestyle broadcast (formerly Donna’s Intermittent Fasting Broadcast) and

(2) Think-Feel-Eat broadcast at donnareish.com

Sign up for my free webinar: intermittentfastingwebinar.com

Outline below!

1. Alarm at First Assembly

A. What Are Urges?

1. Any time we have a desire to eat….

a. At a time we didn’t determine we would eat
b. A food that we didn’t plan to eat
c. An amount that we didn’t plan to eat

2. We can’t overcome urges if we don’t have protocols in place that show when something is an urge

a. Are you eating when you’re not scheduled to? (Not really sure…can’t know it’s an urge.)
b. Are you eating a food you’re not scheduled to eat? (Not really sure….can’t know it’s an urge.)
c. Are you eating an amount that is not planned? (Not really sure…can’t know it’s an urge.)

3. Create a Tomorrow Real-for-Me Plan! (more later…)

a. Exact foods
b. Exact amounts
c. Exact times
See more about this in Episode 53 here

B. What Is Overriding Urges?

1. Over-riding our primitive brain is how we overcome urges—and this makes us uncomfortable…very hard to do as our brain wants us to pursue and maintain comfort.

a. Overcoming urges is feeling feelings that we don’t want to feel
b. It is deciding you don’t mind living with the anxiety or the restlessness or the deprivation that you will feel when you don’t give in to urges

2. Buffering with food

a. We buffer our feelings with food when we don’t want to feel them
b. This buffering involves giving in to urges of all kinds (food, pleasures, etc.—all of it feels better than the feelings we don’t want to have)

C. Why is overcoming urges so hard?

1. Urge is an emotion that is intensely driving actions

a. Urges are urgent…urging us to take action immediately
b. Food urges feel urgent
c. Food urges are driven by the need for reward, pleasure, and comfort

2. Nothing wrong with us for having urges…

a. Having desire for pleasure is what we are created to do
b. But overriding it is a process of feeling emotions but not giving in to those emotions
c. The point of junk food is to make us want them
d. (The point of all food is to make us want it)
e. You are a human with a very complex brain that drives urges for us to stay alive—dopamine spike—super important, eat more of it, you need this…fees like life and death

3. We have choices in Think-Feel-Eat…. TFE #6

a. We can make a choice with our pre-frontal cortex rather than our toddler/primitive brain
b. It will feel super powerful but we have to give consent; we don’t have to give in
c. The urge gives us vibrations in our body (feelings)….we have to stop it in the thought…and that usually can’t be done long term unless we do it ahead of time
d. Using willpower, distractions, barriers, etc., can help…but not forever and not as well as using our pre-frontal cortex (deciding ahead of time, creating Thought practices, etc.)—Episodes #60 and #61
e. Using pre frontal cortex ahead of time is better and more long term than fighting against it

Think-Feel-Eat Episode #6: Donna’s February Thought Work—and How to Get Your Thought Work Started

Think-Feel-Eat Episode #6: Donna’s February Thought Work—and How to Get Your Thought Work Started

This episode digs into what Thought Work is and how to set yourself up to implement ongoing Thought Work for weight loss or any goals you have.

It begins with the differences in Thoughts (and Beliefs—and how Beliefs are more difficult to control than simple, fleeting Thoughts), Feelings, and Actions. And then delves into the interrelationship among the three and how we can manage our Thoughts if we do it on purpose and with a dependable framework, such as Think-Feel-Act or Brooke Castillo’s Self-Coaching Model or both.

I dig into some General How To’s for personal Thought Work, including a framework, calendaring it, keeping it simple, being in self-integrity by making small, tiny, atomic habits (Fogg, Clear). I describe how perfection will hold us back from managing our minds and changing our lives.

I introduce my downloadable Think-Feel-Act worksheet for listeners to print off in multiples and use for consistent Thought Work. The top of this sheet has a Thought Drops section to “download” or “drop” all of your Thoughts. The bottom half has the Thought-Feel-Actions section. I detail how to use this sheet.

Then I use some of my February Thought Work to show you how to do the Thought Drops and how to choose which single Thought to work on for that day. I plug my sample Thought into the “Unintentional” side (or the unmanaged side) and show how that Thought leads to a Feeling of defeat and actions that do not serve me in my weight loss.

Then I show my new Thought (a believable one) and how to follow that through the Think-Feel-Eat cycle.

I. REVIEW Thought-Feeling-Actions

Get your handout for today’s 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. When we think something over and over, it goes from a thought to a pattern from a pattern to a belief
3. Beliefs are hard to shake—new path through the woods—one that takes us not back to where we are now, but to where we really want to go.

B. Thoughts Lead to Feelings

1. What we think about anything leads us to a feeling about it
2. Understand that Thoughts are just Thoughts—they are optional and we choose to Think them—and we can gain control over them if we do the work necessary
3. Feelings are basically why we do everything—so controlling the Thoughts that lead to Feelings is super important

 C. All of our actions come from Feelings (Which came from Thoughts)

 1. If we want to change a behavior, we have to change how we feel and how we think
2. We can’t just will ourselves to a new action

Get all freebies and downloads at the website for the Think-Feel-Eat episodes!

 II. Daily Thought Work

A. General How To’s

1. Framework—

a. Journal
b. Pages from donnareish.com
c. Think-Feel-Act sheets
d. OR Brooke Castillo’s Self-Coaching Model sheets (also at dr)

2. Calendar it—and make it doable

a. Put it in your calendar at a time you will do it
b. Don’t overextend yourself
c. Plan for 15-30 minutes a few times a week

3. Don’t aim for perfection

a. Doesn’t have to be perfect
b. It is for you
c. You get better and better at it as you go

B. Start With Thought Drops

1. Also called Thought downloads
2. Can be all about a certain topic
3. Can be random
4. Don’t use a question for your thought drops; make it into a statement so your brain doesn’t have to be working on an answer at the same time as you are creating your Thought Drops.

 C. Once you have a good list of Thoughts, plug one in

1. One thought at a time
2. Don’t confuse Circumstances with Thoughts

 D. Think-Feel-Act Worksheet or CTFAR (from Brooke Castillo)

 1. Notice how I chose ONE thought only to do my Thought Work on
2. Plug in that Thought in your Unintentional column—this is what you are now thinking when you don’t manage your mind or you don’t get control of your thoughts
3. Ask yourself how that Thought makes you feel
4. Then create a list of Activities/Actions you are now taking as a result of that Thought and Feeling
5. Then move to the Intentional—if you manage your mind, how can you change that Thought to something that is believable that will help you get a Feeling that gives the Actions you want?
6. What Feeling does that new Thought give you?
7. What Actions will you likely take as a result of that new Thought and Feeling
8. Yay you!

Check out Episode #1 of Think-Feel-Eat for a thorough broadcast detailing this process

Weight Loss Lifestyle #62: Lessons From My 800th Fast (Part I)

Weight Loss Lifestyle #62: Lessons From My 800th Fast (Part I)

Yay—my 800th fast!! This is gonna be festive!

In this episode, I share about how my 800th fast showed up on the Zero app, what I like about the app, and how to use an app to reach your fasting goals. Then I delve into how I average my fasts for the week—and the benefits and potential pitfalls of doing a weekly average.

I describe how for over two years my husband and I never went “off” and “on” but made IF a way of life. I also talk about what breaks my fast to me and signs to look for if you might be breaking your fast in a way that is not helpful to your overall goals.

Finally, I talk about what I have learned about the incredible benefits of Intermittent Fasting—its effects on hunger, whole meals, willpower, control, insulin/leptin, and much more!

Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna’s Intermittent Fasting Broadcast) and (2) Think-Feel-Eat broadcast at donnareish.com Sign up for my free webinar: intermittentfastingwebinar.com

Check out the video, podcast, and outline below!

I want so many good things for you!

A. Zero App

1. Top part

a. 800 fasts!!!
b. 7 fast average time
c. Longest fast over all
d. Longest streak (misleading…must have pushed the wrong button!)
e. Current streak (misleading…must have pushed the wrong button!)
f. Never went off for 800 days…had a few 12-14 hour fasts for vacations and holidays; had many 14-16 hour fasts for weekend getaways, family events, etc.

2. Graph part

a. Daily hours
b. Average
c. Date
d. Goal reached colors each day (a little misleading if you are averaging)

Start fasting with my help! Use my FREE Intermittent Fasting Start Up Charts

 

B. Learned to Average

1. Never go off and on
2. Use high fasting days as compensation days not punishment days
3. Be careful of average when eating window is long (Decide ahead of time 2 or 3 instances with food, times, and amounts)
4. Averaging is not intended to create a binge or “pig out” day
5. Plan your eating instances even on longer eating window days (2-4 eating episodes decided ahead of time)

 

C. Learned What “Breaks” My Fast

1. “Eight Fasting Gurus on What Breaks the Fast” coming soon! All of them agree that fat in some form (even slight amounts of fat in cbd oil, etc.) are okay during the fast—I disagree as I say why consume anything you have to work through before you start burning body fat!
2. I’m not concerned with a little blip from communion or my 5 calorie supplement or toothpaste or sugar free mint if needed
3. Doctorate NP of Diabetes discusses insulin spikes and their effect and length
4. How I feel= broken fast to me
5. Cravings= broken fast to me
6. Hunger= broken fast to me
7. “Broken” might be for ten minutes then right back to fasting (but don’t use this as an excuse for “breaking” it as the little breaks add up—plus, the worst thing about “breaking a fast” is the ensuing hunger and cravings…don’t do it!)

 

Don’t miss an episode! Join the free private FB group to watch the Tuesday night Weight Loss Lifestyle broadcasts and the Thursday Think-Feel-Eat broadcasts right away!

 

D. Power of Fasting

1. Not affect weight LOSS as much as amount of food eating, cravings, hunger, dopamine spikes, willpower needs, control, etc.
2. Effect on hunger
3. Nibbles vs. whole meals
4. Willpower—need lessened and used in smaller time period
5. Control—says it all!
6. Insulin/leptin relationship
7. Puts me in good position to burn body fat (but not only way to lose weight or burn body fat)

Free webinar! https://intermittentfastingwebinar.com 

Think-Feel-Eat #5: Brain Hacks vs. Thought Work–and How Both Can Help Us With Weight Management

Think-Feel-Eat #5: Brain Hacks vs. Thought Work–and How Both Can Help Us With Weight Management

Hack your kitchen pantry system!
Hack your bedroom closet organizing!
Hack your vegetable cleaning and storage!
Hack your vacation planning!
And hack your brain?
Yep…it’s a real thing. And it is super powerful….and multi-faceted.
To me, brain hacks are like shorter, faster ways to do Thought Work.
And yet, Thought Work is one of the best things in the world to manage our brain–to rein it in and get it under control when it wants to be wild on us!
This broadcast/podcast focuses on both–Brain Hacks and Thought Work.
They have so many things in common:
Both are used to optimize brain function.
Both are used to interrupt negative thought processes.
Both utilize the fact that the brain can run away with itself if not controlled!
I’m excited to teach you how to use both!
Thanks for joining me!
Outline, video & podcast below!
I want so many good things for you!

P.S. Want more of my teacherish ways? Time for course sign up for next month! Use SAVE20 to get 20% off: intermittentfastingcourse.com

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

Weight Loss Lifestyle #61: Willpower II–Ways to Overcome or Change the Willpower Gap

Weight Loss Lifestyle #61: Willpower II–Ways to Overcome or Change the Willpower Gap

In Episode #60, I explained that we have a willpower gap—a gap between the amount of willpower that we need each day and the length of day/number of temptations we are faced with each day.

We can do some things to manufacture more—we can refill some of our stores, we can do intentional self care tasks that give us more, and we can do daily lifestyle things that lead to a bump in willpower.

However, the best way to handle the willpower gap is to use what we have wisely, to reduce the need for so much of it, to control hormones to help us with the lack, and other “use wisely and reduce need” moves.

The first way to use our willpower more wisely is simply to “save it up” during Intermittent Fasting. Such a cool and simple trick to not use it for 119 food related decisions all day.

We also decrease our need for it overall in Intermittent Fasting as we help insulin, ghrelin, and leptin to work amazingly well for us–again through IF!

Next, we can actually NEED less willpower when we create automaticity in our lives! Yep…we can use “tiny habits” (Fogg) and “atomic habits” and “deciding ahead of time” (Castillo) to automatize much of our life!

And you know my love for all things Stephen Guyenet (Hungry Brain)! Finally, we can gradually reduce the extreme dopamine spikes that we get from such seductive, hyper-palatable foods over time (even with little choices)….and guess what? Less willpower will be needed!!

Outline , video, and podcast are below!

I want so many good things for you!

Part I: Review of Willpower

A. Willpower Review

1. What it is

a. Using internal strength to over-ride our brain to do something we don’t want to do or not do something we do want to do
b. Discovered in 1988 to be a “thing”
c. “Overriding a feeling in order to act in a way that is different than you feel like acting

2. All kinds of willpower are used each day adding up to overcoming 4 hours of temptations and 119 food-related decisions per day

 

B. Willpower needed for too many things each day–It takes willpower to resist (or sit with) over hunger and over desire

1. Over hunger—hunger signals, ghrelin telling us we are empty; leptin not telling us (or us not hearing it) that we are full
2. Over desire—processed foods, frequent eating, sugar and flour concentrations…all lead to overdesire due to neuro transmitters in the brain that tell us that we want more and more of those things each time we have them.
3. Willpower gap—running out of willpower before we run out of day/time/decisions that willpower is needed for.

 

Part II: Ways to Work With or Overcome Willpower Gap

 

A. Refill Willpower Stores

1. Ways we might be able to refill lagging willpower

a. Human connection—FB groups, people to text, like-minded people, etc.
b. Meditation—even quick sitting and taking 3 minutes of deep breathing
c. Prayer
d. Gratitude—MANY studies show that gratitude replenishes willpower! (Weekly gratitude list and reading it aloud each day)
e. Service—giving to others
f. Self Care

2. Self care

a. Deciding ahead of time is “adult self care”!
b. Don’t rely on immature/emergency self care—this will feel graspy and will not replenish like adult self care that you have decided ahead of time
c. Read, bath, music, instruments, hobbies, exercise

 

B. Intermittent Fasting

1. We do not have the willpower gap that we would have from the aforementioned 119 food decisions each day—no decisions at all for 16, 18, 19 hours!
2. We were never intended to …

a. Eat 7-12 times every 24 hours
b. Have such highly-processed, hyper-palatable foods

3. Our willpower is saved for during our eating window
4. Our insulin is kept low since we aren’t spiking it with food. This gives insulin a chance to drop and increase leptin/our ability to hear leptin and “hear the song of satiety” better.
5. When insulin is low, leptin is increased and heard better— we know when we are full more quickly and more thoroughly than eating all the time. We don’t need as much willpower to stop overeating when leptin is heard so clearly.
6. When we fast, we get control of the hunger hormone, ghrelin, so we actually train our body when to be hungry—so less willpower is needed! We are essentially overriding willpower during our fast through “clock hunger” and “ghrelin taming”!
7. Another benefit of leptin sensitivity (being able to hear leptin signals) is that we start to crave healthier foods—again, without willpower and white knuckling in order to eat those healthier foods.
8. Finally, fewer eating instances means fewer dopamine spikes. (See later in outline!)

 

C. Create Automaticity—Habits, Rituals, and Deciding Ahead of Time

1. Brushing our teeth

a. We brush out teeth with consistency—no sticky notes, timers, phone reminders, leaving things on the counter, charts, etc.!
b. We don’t rely on willpower to brush our teeth
c. We use automaticity, habits, rituals, and deciding ahead of time-as well as the clear desire to do it
d. We brush our teeth AUTOMATICALLY because we have a clear, unambiguous line that we will not cross—I will NEVER leave the house without having my teeth brushed!
e. We have a routine/ritual/automaticity in order for it to happen twice a day

2. We must automatize our eating so that it is more habitual, ritualistic, and automatic

a. Planning and preparing

i. As we plan and prepare, those plans turn into automatic actions and behaviors
ii. Then the plans become habitual and ritualistic
iii. “I got into the habit of”
iv. “I got out of the habit of”

b. Why losing 100 pounds over a decade has actually helped me—plenty of time to make my changes gradually and automatize them and get them to stick

3. Decide Ahead of Time

a. Studies showing we always PLAN to eat better ahead of time—the cake vs. fruit order
b. We always think we can do it when we are planning next week
c. Use this “decide ahead of time” strength to our benefit
d. Decide today WHEN you will eat tomorrow
e. Decide today WHAT you will eat tomorrow (watch for upcoming Protocol Planning broadcasts!)
f. Uses your pre-frontal cortex (adult brain) not toddler brain
g. Uses less willpower since it is decided when you are not in the heat of the moment

 

D. Reduce Six Seductive Craving Combinations So Dopamine Spikes Are Decreased

1. Dopamine is the habit/desire hormone that makes us want to eat junk food.
2. Every time we eat a processed food or drink a sugary drink, our dopamine is spiked, and we need more and more of those junk foods in order to be satisfied.
3. One way to decrease this over-desire is to decrease the number of eating opportunities
4. Eventually, with the help of leptin, lowered insulin, and grehlin, we will be able to decrease those spikes that need super human willpower to overcome.
5. Decrease one of the three major spikers: flour, sugar, fat…..

(Did you know that you can find all weekly broadcasts {Weight Loss Lifestyle/formerly Donna’s IF Journal} in one place at my website?)

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!

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