Think-Feel-Eat Episode #45: Qualities Needed for Weight Loss (Part II of III)

Think-Feel-Eat Episode #45: Qualities Needed for Weight Loss (Part II of III)

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 220 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 more qualities/skills needed for weight loss.

In Episode #44, I presented two important qualities for weights loss: Thoughtfulness (thinking!) and Honesty (my personal goal right now). These were even eye-opening for me as I outlined and presented them!

In today’s episode, I begin with a study “Maintenance of Lost Weight and Long-Term Management of Obesity”. In this study, it reveals that people are more likely to keep weight off when they lose one pound per week (as opposed to faster weight loss). This is a meta-study, so it brought together 29 long-term weight loss studies. (Of course, there are other individual studies saying that fast weight loss is better because of the immediate rewards, but this episode is focusing on Patience, Perseverance, and Self-Control—all of which are more likely with slower weight loss.)

For this week’s qualities/skills, I begin with the combination of Patience and Perseverance. These two qualities are closely related in that when we are dealing with long-term goals requiring Patience, we must also have the Perseverance to keep going even when we are awaiting a long-term goal.

We persevere (don’t give up) when we see success. But we also persevere when what we are asking of ourselves isn’t too difficult to do. As soon as we take on a protocol or eating plan that is too hard to sustain, perseverance goes out the window.

The last quality I discuss today is Self-Control. I present some recent self-discoveries around the concept of immediate gratification. That is, that maybe always seeking for delayed gratification isn’t the answer. When we only have two choices—eating cupcakes now or eating them in three months at Disney World, the latter seems too far out there (time wise and craving-wise). So I offered my new thoughts on three types of gratification:

1) Immediate gratification
2) Intermediary gratification
3) Delayed/long-term gratification

I posit that this could be the reason that Intermittent Fasting is so popular (we don’t have to wait too long to eat); that Flexible Dieting (macro counting, Weight Watchers, If It Fits Your Macros, etc.) is so popular, and more.

(Of course, in the Self-Control section, I also discuss dopamine/brain circuitry’s effect and hormone’s effect as discussed in previous episodes.)

There is hope for developing qualities and skills that are needed for weight loss—or for expanding current skills in other life areas to weight management!

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

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

(2)  Think-Feel-Eat broadcast 

Sign up for my free webinar!

Think Feel Eat Outline 45 Qualities Needed for Weight Loss Part II of III

A. Review

1. We can develop qualities and skills AND we can increase the ones we already have AND we can apply the ones we have in other areas of life to weight loss/weight management

2. We can overcome the brain chemicals and circuitry and hormones so that the qualities we want can come forth

B. Study of Long Term Weight Maintenance: Maintenance of lost weight and long-term management of obesity

1. In a meta-analysis of 29 long-term weight loss studies, more than half of the lost weight was regained within two years, and by five years more than 80% of lost weight was regained.

2. Research shows that people are more likely to keep weight off if they lose one pound a week (confirming that incrementality helps us build long term skills)

3. Fast weight loss can definitely work if a person can stay with such extreme, rigid approach for the time it takes to lose the weight—if the person has a maintenance plan in place.

C. First Two Qualities—Episode #44

1. Thoughtfulness

1. Thinking about our thoughts

2. Thinking about our weight loss/weight management

2. Honesty

1. Honesty with ourselves about counting

2. Honesty with ourselves about what we eat, how much we move, our start/stop time, our planning, our execution of our plan, etc.

3. Incrementality—TFE 19 and TFE 20 Self-Integrity

D. Patience and Perseverance

1. Intertwined

2. As we are patient without expectations of super fast loss, we will be able to persevere more

3. As we are patient without expectations of super fast loss, we will be choosing things we can actually do—and this affects our perseverance

4. We persevere when we have success, have a protocol we don’t have to run away from for relief all the time, can see non-scale victories, and like the food we are eating.

5. We persevere when we have already proven to ourselves that we can do things that are somewhat challenging—then we can move to the harder things: First Four Journal Sheets and TFE 42 Benefits of First Four

E. Self-Control–

1. Three kinds of gratification

a. Immediate gratification

b. Delayed/long term gratification

c. New thought—intermediary gratification

2. Create your own protocol working around your level of self control at that time—What Will I Really Do? TFE 43

3. Willpower WLL 60 and 61

F. Get More Help!

1. Join my FREE FB group where I record videocast/podcast episodes!

2. Emails with teaching around weight management—articles, videos, free charts and booklets, and more: donnareish.com

3. Take my month-long Intermittent Fasting course

4. Schedule a free 30 minute coaching consult! 

Think-Feel-Eat Episode #44: Qualities Needed for Weight Management Part I of III

Think-Feel-Eat Episode #44: Qualities Needed for Weight Management Part I of III

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 220 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 two of the many qualities that we need to develop in order to achieve weight loss/weight management.

There are many qualities and skills needed for weight loss—and for weight management once the weight is lost. Some of these skills are ones we already have in other areas of our lives, but we need to learn how to apply them to weight management. Some are ones we have a little bit, but we need to learn how to increase them. And some are ones that we wish we had, but we often do not feel that we presently do.

The good news is that qualities and skills related to weight loss can all be learned! They can be practiced over and over again until we have increased them to our benefit.

In today’s episode, I delve into two qualities—thoughtfulness and honesty. These sound like qualities needed for a harmonious marriage!

But they are actually pertinent to weight loss.

1) Thoughtfulness—the ability to THINK about our own Thoughts and Feelings and change them as needed in order to Act in a certain way. (As in, the Think-Feel-Act cycle and the Think-Feel-Eat cycle!)

2) Honesty—the ability to be honest with ourselves completely. This means that we don’t stay off the scale for days; we don’t eyeball foods if we are on a measuring protocol; we don’t “forget” to record a food if we are on a record-keeping protocol; we don’t “average” our carbs or fat grams if counting those is part of our program; we don’t cheat on our timed eating app. One hundred percent transparency and honesty is needed for weight loss.

Then…I teach how Thoughtfulness (writing down what we will eat each day for 3 minutes then learning to self-coach with the Think-Feel-Eat model) will help us gain more honesty skills. (TFE #1)

And, practicing the skills of Thoughtfulness and Honesty over and over again will make us better and better at them.

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

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

(2)  Think-Feel-Eat broadcast 

Sign up for my free webinar!

Outline for Qualities Needed for Weight Management Part I of III

A. Basis of Character Qualities

1. Parenting seminar

2. First Four Qualities for Toddlers

3. Always qualities that were in kids’ control

4. Always qualities that can be learned through practice, teaching, encouragement, and repetition

5. Incrementality is why I teach the First Four for Weight Loss! (TFE 42; free First Four Journal Sheet)

6. Build on your qualities

a. Start with what you are already good at and apply it to weight loss and management more and more

b. Build incrementally on the ones you are not as strong in

c. Use the principles of Self-Integrity (TFE #19 and TFE #20)

d. Understand that willpower can only take you so far (Weight Loss Lifestyle 60 and WLL 61)

B. Quality #1: Thoughtfulness

1. Not thinking of others

2. Instead thinking of your thoughts

3. End goal: be able to use the Think Feel Eat model to think Thoughts that general Feelings that lead to Actions you want

Thought: I can reduce calories by 100 for the rest of the week easily since I’ve done it before.

Feeling: Confidence

Action: Carrying out the deficit you planned for

4. Thinking can start with something as simple as writing in your First Four Journal for five minutes every day

a. Prompts are given for you

b. Write down your food, drink, water, sleep, and eating times for the day

c. Once you are consistent at a journal type that gives you the exact things to write, you can branch out to TFE better (I will teach you in 2021!)

d. See more about TFE in Episode #1

5. With incremental changes (1% Jump Ups!), we can start with five minutes of the First Four Journal pages then move to doing our own TFE or CTFAR or TFA (Think Feel Act) in order to see our Thoughts on paper.

a. Can take ten minutes a day

b. You will get better and better at it

c. I will teach you!

C. Quality #2: Honesty

1. Building on a quality I already have in other areas of my life

2. Dishonesty with ourselves often keeps us from our deficit

a. Dishonesty about weight—not weighing frequently, not keeping track part of the time, not inputting it into app if it’s too high

b. Dishonesty about measuring—using cups and spoons rather than grams; eyeballing my measurements; adding a little extra

c. Dishonesty about what I eat—“forgetting” to add something; not recording BLT’s—bites, licks, tastes

d. Dishonesty about calories or protein—choosing the lower calorie entry in My Fitness Pal

e. General dishonesty—not counting for a while and not keeping track of how long it has been since I counted; taking an extra day during a planned weekend away of not counting; etc.

D. Two Qualities Together—Thoughtfulness and Honesty

1. Thoughtfulness can be the beginning of improved honesty

2. Starting with the First Four journal sheet, we are committing on paper to things—this has an impact on how we carry things out

3. The more honest we are in planning our day, the more honesty we get

4. The more honest we are at the end of each day in evaluating our day, the more honest we will get with ourselves

5. We develop the skills of honesty and thoughtfulness just like every other skill—as we practice them

E. Get More Help!

1. Join my FREE Facebook group where I record videocast/podcast episodes!

2. Emails with teaching around weight management—articles, videos, free charts and booklets, and more at DonnaReish.com

3. Take my month-long Intermittent Fasting course 

4. Schedule a free 30 minute coaching consult! —coaching packages are on sale now through January 15th, 2021!

Think-Feel-Eat Episode #43: What Will I Really DO to Lose Weight in the New Year?

Think-Feel-Eat Episode #43: What Will I Really DO to Lose Weight in the New Year?

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 220 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 teaching about new year’s resolutions and goals—and what you will really DO for weight loss/management in the coming year.

We have all heard of SMART goals. We all know that we need specific goals. We need attainable ones, etc.

There are three areas that we are often lacking when it comes to setting goals for a new year. The first one is specificity. Our goals have to be specific right down to the exact actions, times, days, and methods for carrying those out.

Then we need to be sure our goals don’t fall into one of these two pitfalls:

1) Too long of a list that we can’t attain

2) Repeating things that didn’t work for us before

I give many tips and research info about goal setting around those two issues—how we can only attain two to four new goals at once; how we stretch our attention too thin when we have too many; how willpower runs out when we have too many; and much more.

Then I move into learning from our past—what will we really do? What did we not like before? What did we not do before? Why do we think we will do it now?

And finally, I discuss some of my upcoming goals—how I know I will attain them. How they build self-integrity within me because of my constraint in choosing ones I can really do; how I am continuing previously established ones to improve them; and much more!

 

Think Feel Eat #43 Outline: What Will We Really DO to Lose Weight in the Coming Year?

 A. About Resolutions

1. 92% gone by January 23

2. Resolutions are similar to long term weight loss statistics

3. Resolutions aren’t kept first of all because of vagueness—never make a resolution with the word MORE in it.

B. Problems With Resolutions

1. Problem #1: List is too long to do it all

a. We can’t do six or eight or ten new things at once for a long period of time

b. Brain can usually only process two to four new things at once

c. Don’t have the willpower to add so many things at once (Willpower shortage: WLL 60 and 61)

d. Put small emphasis on a many things rather than large emphasis (and willpower, grit, time, energy, motivation, etc.) into just a couple

e. Not congruent with research on habits—habits aren’t formed in mass and with big sweeping movements.

2. Problem #2: We are choosing things that we couldn’t do before, don’t like to do, will probably never do.

a. We need to learn from our past

b. We need to learn about ourselves—what will we really do?

c. We need to create protocols we can stick to—if it didn’t work before, it likely won’t work now.

C. Some Things I Know I CAN and WILL Do

1. Decide Food Ahead of Time (TFE 42)

2. Count my calories using My Fitness Pal

3. Timed eating

4. Water

5. Sleep (Get your First Four Journal Sheets here!)

6. Strength train 60 minutes four times a week

a. This was built incrementally by a 2019 goal of five days a week 20 minutes at low weights

b. Added to in 2020

c. Incrementality!

7. Low impact cardio three times a week for 30 minutes minimum (I want to do more, but this is what I have been doing and I know I can stick with it!)

8. Continue to work on my Sugar Plan (started it eight weeks ago; still creating it and seeing what works for me—not all or nothing, perfect sugar person or nothing!)

D. Get More Help!

1. Join my FREE FB group where I record videocast/podcast episodes!

2. Emails with teaching around weight management—articles, videos, free charts and booklets, and more 

3. Take my month-long Intermittent Fasting course

4. Schedule a free 30 minute coaching consult! Coaching packages are on sale now through January 15th, 2021!

Think-Feel-Eat Episode #42: The Many Benefits of the First Four

Think-Feel-Eat Episode #42: The Many Benefits of the First Four

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 220 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 the many benefits of the First Four—my first steps for weight loss and lasting life changes!

There are many, many steps and stages to weight loss and weight management. To some, there are too many. To others, there are simply a couple—and anyone who says otherwise is making it too complicated.

The truth is that there ARE many steps and stages—but success comes from not doing them all at once. Success comes from incremental changes that last forever. (This is the reason that people who strive for weight loss for a really long time {not stopping and starting and gaining and losing but really keep working at it consistently} eventually reach their goal. Research bears this out.)

So in today’s episode, I want to sell you on the idea of truly implementing the First Four!

1) Drinking water
2) Sleeping 7-9 hours a night
3) Implementing some form of timed eating (a definite start and stop time for food)
4) Deciding ahead of time what you will eat each day

First, I describe what those are (and give you my free First Four Daily Journaling Pages!). Then I go through the many benefits of implementing these as lifestyle changes that will lead to weight loss and eventual weight management.

There are many benefits to the First Four for life in general. Any time we make positive health changes, they have ripple effects. The First Four will impact our self-integrity, our ability to create more success in other areas, and or health and wellness in general.

They also have added benefits of being something we can do easily; something that is before us every morning in a three minute planning time; and something that can ground us when we feel scattered.

For our weight loss efforts, these four go far—water fills us up and flushes out fat and toxins. Sleep…oh, glorious sleep….helps us withstand cravings better, helps us feel rested and energized, helps us to eat fewer calories overall, and diminishes hunger.

Timed eating gives us a definite start and stop time that results in eating less. It is somewhere between an instant gratification and a delayed gratification, which helps people stick to it.

Planning our food types, amounts, and times ahead of time is an amazing help to losing weight. We can plan foods we enjoy. We know what is coming next or soon. We can balance our food for the day to stay within our deficit. And we can plan something for tomorrow that we thought we wanted today but didn’t plan for.

The First Four is the first of many incremental steps that have led to my husband and I losing 220 pounds together and keeping that weight off!

Think-Feel-Eat Episode #41: Benefits of Being Sugar-Free Part of the Time (or Always)

Think-Feel-Eat Episode #41: Benefits of Being Sugar-Free Part of the Time (or Always)

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 220 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 benefits of being sugar-free or part-time sugar-free!

Many people equate sugar with weight gain. They automatically assume that you can’t lose weight eating sugar or that you will gain weight if you do eat sugar. Truth it, we lose or gain weight by undereating or overeating.

And this leads us to the first benefit of being sugar-free all or part of the time: when we have less sugar, we crave less and often eat less. And then guess what? Yep! We lose weight!

Several things happen to us regarding weight when we reduce sugar:

  • We possibly eat more filling foods
  • We reduce our over-hunger and our over-desire (TFE #29 and TFE #30)
  • We eat more of the 3 F’s (foods that are fiber, fluffy, and fluidy)
  • We eat fewer foods that cause intense cravings (Weight Loss Lifestyle #49)

Additionally, we prove to ourselves that we can do something extremely hard, lose belly fat, increase our heart health, have healthier brain function, experience less depression, 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)

(2)  Think-Feel-Eat broadcast 

Sign up for my free webinar 

Think Feel Eat 41 Benefits of Being Sugar-Free at Least Part of the Time

 1. Losing weight because of eating less/fewer cravings (Over-Hunger vs. Over-Desire TFE 29 and 30)

a. Over hunger will be reduced as we will eat more filling foods

i. 3 F’s =–fiber, fluffy, fluidy

ii. Sugar takes up very little space—or if we are strict with our calories, doesn’t give us a sense of fullness

b. Over desire will be reduced as we are eating fewer foods that cause extreme cravings (i.e. fewer foods with three or more of the 6 Seductive Craving Combinations) WLL 49

i. Fewer cravings/eating less sugary foods

ii. Eat less sugary foods/crave less (circle)

2. Proving to yourself that you can do something extremely hard

a. Feeling happier and less anxious

b. Waking up with a feeling of accomplishment and pride

3. Losing belly fat

a. Sugar usually means more calories

b. Eating less sugar causes the body to burn belly fat instead of the circulating sugar

4. Heart health

a. Too much sugar can cause an increase in LDL cholesterol

b. AHA recommends reducing added sugars

c. Study in JAMA: Internal Medicine, “Those who got 17-21 percent of calories from added sugar had a 38 percent higher risk of dying from cardiovascular disease compared to those who consumed 8 percent of their calories from added sugar.

5. Brain function/focus

a. Refined sugars can impair brain function

b. Can exacerbate symptoms of depression

c. “Brainberries”!

6. Others?

a. Cance

b. Obesity

c. Better sleep

d. Skin improvement

7. Saving money —

a. Debate on whether eating healthy is less expensive or more expensive

i. Overall research is mixed

ii. Does show that eating things from scratch is healthier/less expensive if you don’t buy special ingredients (i.e. flour, sugar, rice, potatoes, apples, etc.)

iii. Losing weight is the best way to save money on food

1.) We have lost 220 pounds together

2.) 220 pounds is 2200 calories per day

8. Get More Help!

1. Join our holiday weight loss challenge

2. oin my FREE FB group where I record videocast/podcast episodes!

3. Emails with teaching around weight management—articles, videos, free charts and booklets, and more

4. Take my month-long Intermittent Fasting course

5. Schedule a free 30 minute coaching consult

 

 

Think-Feel-Eat Episode #40: Ten Factors for Protocol Choosing

Think-Feel-Eat Episode #40: Ten Factors for Protocol Choosing

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 220 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 ten things that we will want to consider in choosing/developing our own food protocol for weight loss/management.

I have uncovered ten important factors that we should consider in creating our food protocol if we want to lose weight/maintain that weight loss.

These factors do NOT include—what worked for my best friend, what made me lose fast before (if it was sooooo good, you would still be on it!), what we see advertised, or what people in a FB group tell us.

The ten factors, which I unpack one factor at a time in today’s broadcast, include:

1. Deficit: You must believe a deficit is needed

2. Sustainability: The protocol must be sustainable (these are top two for sure!!) TFE 16, 17, and 18

3. Food enjoyment: Must contain foods you like

4. 3 F’s: Must contain foods that are 3 F’s at least in part: fluidy, fluffy, fibrous. TFE 29 and 30

5. Volume: Must contain foods that meet your personal volume desire (i.e. liking to be full vs. fullness doesn’t matter to you as much—this is a thing…my husband and I are opposite!)

6. Cravings: Protocol must not induce cravings/preferably will reduce cravings TFE 7, 8, and 9 and TFE 35

7. Complexity: Protocol needs to be at your level of complexity (i.e. brainpower in its approach—some like to think a lot about protocol; others don’t want to think about all the details of foods’ macros, micros, weight, etc.)

8. Cost: Protocol needs to fit your budget (lots of specialty foods vs. not as many specialty foods)

9. Execution: Protocol needs to be at your execution level—how much cooking, dishwashing, food prepping, shopping, etc., on a daily basis do you enjoy?

10. Availability: Protocol should contain foods easily available to you.

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

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

(2)  Think-Feel-Eat broadcast 

Sign up for my free webinar

Think Feel Eat 40: Ten Factors for Choosing Your Protocol

 A. #1: You Must Believe a Deficit Is Needed

1. Creating a deficit

2. If you don’t create a deficit, you will always fall back on the “as long as I eat this way (keto, low fat, vegan, whole 30, etc., etc.), I will be fine.”

a. You won’t lose weight on any type of eating protocol unless it creates a deficit

b. It’s unusual for a strict food protocol alone to create a deficit that leads to weight loss all the way to goal

i. Too hard to stay on

ii. Eventually, the foods on the list or the amounts of those foods no longer create a deficit

iii. People who do not count anything but lose all the way to goal with narrowed foods only are nearly perfect on that food protocol.

3. All weight loss protocols that take people to goal and keep them there create a deficit

a. Current sized body –calories to maintain weight you are at

b. Next sized body—calories to go down by ten more pounds

c. Right sized body—calories needed at your goal weight

B. #2: It Must Be Sustainable

1. Once a deficit is made, the primary thing is sustainability/compliance

2. Six protocols and what they take to maintain them (Pick a Protocol Chart; TFE # 16,#17, and #18)

3. “If you keep falling off of your weight loss wagon, you need a better wagon” (for you!)

4. Compliance is everything!

a. Can you comply with the protocol, food rules, amounts, fasting hours, etc.?

b. Can you do this “forever”?

c. If not, either the protocol is flawed, or you are jumping to too much of a deficit too quickly or your food choices are too strict, etc.

 C.  Next THREE: Foods

1. #3: Foods You Like

2. #4: 3 F’s—Fluidy, Fluffy, Fibrous (TFE #29 and #30 Over-Hunger and Over-Desire)

3. #5: Volume

D. #6: Cravings Induced or Reduced

1. TFE 7, 8, and 9 Urges

2. #35 Reducing Cravings

E. Next THREE: Complexity, Cost, and Execution

1. #7: Complexity of counting, measuring, etc. (brainpower)

2. #8: Cost

3. #9: Execution—how hard is it to live with in your daily life (food prep, too many dishes, too much time, etc.)

F. Number Ten: Availability

G. Get More Help!

1. Join our holiday weight loss challenge 

2. Join my FREE FB group where I record videocast/podcast episodes!

3. Emails with teaching around weight management—articles, videos, free charts and booklets, and more

4. Take my month-long Intermittent Fasting course

5. Schedule a free 30 minute coaching consult!

Think-Feel-Eat Episode #39: How to Fix Your Sleep Problems (II of II)

Think-Feel-Eat Episode #39: How to Fix Your Sleep Problems (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 220 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 the second part of two on how to fix your sleep problems.

Low sleep (under seven hours) has been found to cause an increase in the hunger hormone ghrelin; a decrease in the satiety hormone leptin; a decrease in fat loss (in part due to raised cortisol levels); a lack of impulse control; and more.

How can we skip something that is so amazingly wonderful (oh I love sleep)?

It oftentimes isn’t for lack of wanting!

Going to sleep is as much a discipline problem as getting up. (And if we fix going to sleep we will often fix the getting up part!)

But there are many factors that come into play that cause us not to be able to sleep.

I tackled many of these last week in TFE #38: lifestyle issues; planning your day around light and darkness; moving more at the right times; and more.

In this week’s episode I finish the fix your sleep advice with some of the following areas:

1) Insomnia causes and solutions
2) Insomnia and fasting
3) Caffeine
4) Blue light
5) Magnesium
6) Hunger

I have worked hard on my sleep—literally creating rules and protocols, developing new tiny habits incrementally, and making sure I get my 7.5 hours almost every night. It has made such a big difference for me!

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

(1)  Weight Loss Lifestyle broadcast

(2)  Think-Feel-Eat broadcast 

Sign up for my free webinar 

Think Feel Eat #39 How to Fix Your Sleep Problems (II of II)

 A. Review

1. Effects of too little sleep TFE #34

2. Fix Sleep Problems (Part I): TFE #38

3. Stress and Cortisol

a. #36: Stress and Cortisol I

b. #37: Stress and Cortisol II

4. Sleep affects weight loss, hunger, appetite, cravings, satiation, and urges (plus more!)

a. Weight loss hormones ghrelin and leptin—hunger and satiation

b. Decreased fat loss

c. Lack of impulse control

d. Food cue responses

e. Holding on to fat

B. Insomnia General and Fasting

1. General

a. Anything that interferes in circadian rhythms

b. Circadian rhythms control our wake and sleep cycles plus other functions throughout body and brain

c. The “master clock” tells the 37 trillion cells what to do

2. Insomnia and fasting

a. After a couple of days, you should sleep BETTER with fasting

b. When you start burning fat instead of sugar at first, you release a hormone that stimulates wakefulness

c. Insomnia with fasting WILL go away as your circadian rhythms catch up to the new eating times, hunger goes away, your body goes seamlessly into fat burning (rather than that big jump from sugar burning to fat burning each day during the early days of fasting)

d. It will be similar to adapting to a new time zone after flying—but will even out quickly

e. Food affects circadian rhythms’ many clocks—like the sun keeps track of the sleep time, your first bite of food and last bite of food set your new “food” circadian rhythms….so everything might feel out of whack for a couple of days

f. Fasting usually causes more happiness, better mood, and great sleep once you’re into it several days—causing a more pronounced circadian rhythm due to food intake being restricted to certain times of day

g. When your eating is done well before bed, your digestion and food processing is over at bedtime

h. Melatonin is released better when insulin isn’t released—so no food at night causes melatonin to be even stronger; low insulin is linked to higher melatonin and better sleep

C. Causes of Insomnia

1. Caffeine

a. Raises cortisol level–80% of people drink coffee in US

b. Caffeine’s effects on sleep

c. Has half life—at the 4-6 hour mark, you still have half the caffeine in your system

d. Some people seem unaffected but may be affected after all

e. 200-400 mg per day maximum

f. Each medium cup of coffee/most teas have 90-100 mg each

2. Blue light

a. Controls melatonin secretion

b. Artificial blue lights (lightbulbs, computers, devise etc.) all suppress melatonin levels at night when they should be increasing

c. Hungry Brain: “Your body’s 37 trillion cells don’t get the message that it’s nighttime until you turn out the lights—several hours after the sun goes down. This pushes your biological wake-sleep cycle back by a few hours relative to the day-night cycle of the sun, desynchronizing the two.”

d. Thus, time to go to sleep—body isn’t ready; time to get up body isn’t ready.

e. Cortiosol 40% higher in mornings after being exposed to blue light 30 minutes before sleep (even if you slept okay!)

f. Blue light blocking glasses .

3. Magnesium deficiency

a. Leg and foot cramps, muscle cramps, headaches, insomnia, anxiety, and depression or “the blues” are signs of magnesium deficiency

b. Happens during fasting due to mineral imbalances, eating less, etc.

c. Magnesium blocks the release of cortisol in the brain (less stress more sleep!)

d. Magnesium supports the release of melatonin…..more, longer, faster sleep!

e. Get more magnesium!

i. Supplement

ii. Mineral water

iii. Epsom salt baths—do give magnesium but not easily assimilated into the skin layers—might be good for relaxing but don’t count on it to help with a true magnesium deficiency

4. Hunger

a. Especially early into fasting

b. Work on timing your fast to fall asleep before you get hungry at night (I used to end my eating window at 7 or so…now I end it between 8 and 9 so I don’t get hungry from 9 to 11 when I have time to be with my husband/to relax.

c. Satiety vs satisfaction

i. Might need more fat as it will stay in your body longer (satiation)

ii. Might need more carbs for satisfaction or slow carbs for satiation

D. Get More Help!

1. Join our holiday weight loss challenge

2. Join my FREE FB group where I record videocast/podcast episodes!

3. Emails with teaching around weight management—articles, videos, free charts and booklets, and more

4. Take my month-long Intermittent Fasting course

5. Schedule a free 30 minute coaching consult

 

 

Think-Feel-Eat Episode #38: How to Fix Your Sleep Problems (I of II)

Think-Feel-Eat Episode #38: How to Fix Your Sleep Problems (I 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 220 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 the part one of two parts about How to Fix Your Sleep Problems.

In episode #34 of Think-Feel-Eat, I described the negative effects on our weight, belly fat, cravings, hunger, energy, and more that come from sleeping under seven hours a night. (Super interesting studies—go check them out!)

In this episode, part one of two parts on How to Fix Your Sleep Problems, I delve into the Daily Choices that we can make in our lives to influence our ability to fall asleep, stay asleep, and sleep well. (Next week I will look more into insomnia as well.)

This week I describe many daily lifestyle activities and choices that can keep us from sleeping well, including:

  • Seeing sleep as a habit and a discipline that we must work on in order to overcome difficulties
  • Consistently getting up and going to bed at similar times each day and night
  • Movement and light first thing in the morning
  • Morning routines
  • Nighttime routines
  • Working with our daily arousal system and our daily sleep system
  • Melatonin
  • Working out, exercising, and movement
  • Napping and daytime lethargy
  • 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)

(2)  Think-Feel-Eat broadcast 

Sign up for my free webinar!

Think Feel Eat #38: How to Fix Your Sleep Problems (I of II)

 A. Review of Sleep Deprivation and Weight Issues—see what happens when we don’t sleep in TFE #34!

1. Sleep deprived means more cortisol

a. TFE Stress and Cortisol episodes: TFE #36 and TFE #37

b. Cortisol is a hormone that rises with stress

c. Cortisol causes many issues, including holding onto fat, increasing hunger, increasing cravings, etc.

d. 1-2 hours a day less sleep results in 24-30% more hunger

e. Another study shows those who regularly sleep fewer than seven hours have 26% more hunger than those who sleep eight hours per night

B. Sleep Is Influenced by Daily Choices

1. “A good tomorrow starts tonight!”

2. Going to sleep is a discipline!

3. Bad sleep habits are just that—habits…and can be undone/new habits learned the same way the current ones have been learned!

4. Getting up consistently early

a. Try moving your rising time incrementally by 15-30 minutes a day

b. Get up and open blinds, turn on overhead lights—tell your body it is daytime!

c. Movement is good first thing

d. Morning routines with times help—don’t sit as this is still a tired position.

e. Brain has huge effect on sleep—arousal system that creates wakefulness/alertness, etc., so work with this arousal system

f. Definite arousal system vs. sleep system—they work opposite of each other; when one is active, the other is shut down

g. Must have a strong signal to kick one out of one state and into another.

5. Sunlight and groundedness

a. Getting outdoors will help you sleep better

b. Sunlight first thing in the morning helps with depression, cortisol, serotonin, etc., but also has an effect on circadian rhythms and how you sleep

c. Sunlight helps melatonin cycle so melatonin is reduced in the morning and starts to be released at bedtime better

6. Melatonin

a. Hormone—not just an herb

b. When we can’t make enough of it ourselves, we can supplement with it

c. Take as little as absolutely needed to get the job done!

d. I use dissolvable ones from Amazon as they’re easy to break in two and start working faster since they dissolve

e. We can help our own melatonin production by letting light in first thing/getting light, waking up earlier, winding down in the evenings, etc.

7. Working out

a. Definitely helps you sleep better in the long run as the brain responds to how long you’ve been up, how active you are, etc., causing the sleep cycle/sleep center to start up.

b. Watch for exercise times

i. Morning exercise is thought to help with appetite during the day and sleep later that night

ii. Exercising too late at night can be a problem

1.) Can increase hormones that can keep you awake

2.) Some need to exercise no sooner than two hours before bed

8. No naps if they interfere in your sleep

a. Lounging too much, not enough movement, and sleeping during the day are some of worst offenders for good sleep at night

b. If naps don’t interfere or you absolutely need one, take a 20-30 minute one and don’t lounge afterwards. Move so body knows it isn’t wind down time!

9. Bedtime routine

a. Too much or too early of resting in the evening without movement makes body think it’s time to rest, but we don’t sleep, so it gets our melatonin production and sleep off

b. Lights

c. Same routine

d. Wind down

C. Get More Help!

1. Join our holiday weight loss challenge

2. Join my FREE FB group where I record videocast/podcast episodes!

3. Emails with teaching around weight management—articles, videos, free charts and booklets, and more

4. Take my month-long Intermittent Fasting course

5. Schedule a free 30 minute coaching consult

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