by Donna Reish
In this broadcast, Donna Reish, blogger, curriculum author of 100+ language arts/writing books, and Intermittent Fasting teacher, teaches listeners about four metrics that we can use to track our Intermittent Fasting journeys. She starts out teaching about scale weighing, including the fact that the scale weighs everything that is placed on it—water, fat, muscle, bones, stool in our intestines….everything. She explains how to best use the scale as an effective tool, including averaging your weights for the week to get a total for that week’s weight, weighing at the same time in the same clothes, and not using the scale as your only metric. Donna then moves on to the tape measure as a second assessment. We need to remember that the tape measure can measure fat loss AND muscle loss, and that the measuring tape can be extremely subjective. Thirdly, Donna teaches about body fat percentage, including a few ways to measure it, the benefits of using it as a metric, and determining body fat goals. Lastly, she teaches her personal favorite metric, the goal pant. Here she helps listeners see the visual motivator that goal pants can be and advises on choosing the right pants so you don’t get discouraged. Today’s broadcast is sponsored by Plexus Boost, a plant based capsule that boosts metabolism, helps with hunger, and aids in energy boosting. This product has amazing botanicals, including caralluma fimbriata (edible cactus the ward off hunger!), green tea extract, yerba mate, higenamine, chromium, and bio-available B vitamins.
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by Donna Reish
Everyone thinks it’s pumpkin season…pumpkin EVERYTHING…..and I know it is ’bout that time. However, I am never really done with apple season. Are you?
In honor of apple season…..I thought I would put together my five favorite Sugar-Free Apple Treats from the blog. (And I’m working on another one—sugar-free apple crisp in a mug…so stay tuned!)
Have fun with these tasty apple treats. Low enough in carbs to even open your eating window with them (OMAD/3) if you fasters want to! (I know I do!)
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by Donna Reish
In this broadcast, Donna Reish, blogger, curriculum author of 100+ language arts/writing books, and Intermittent Fasting teacher, teaches listeners about Carbohydrate Cycling—continuing from last episode’s overview to exactly how to figure out your TDEE (Total Daily Energy Expenditure) and how to figure out how many calories you need to weigh your goal weight (and maintain it). She then takes listeners through three levels of difficulty with Carb Cycling in order to see what works best for each person. She explains how Carb Cyclers “cycle” through their high carb and low carb days in order to pair it with their level of activity and energy output (especially with HIIT and large muscle strength training). She teaches readers the values of the three macro-nutrients and how we can incorporate all three in a healthy IF eating protocol. Donna teaches readers the details of the most difficult way of Carb Cycling and asks listeners to determine if that level of daily math and recording is necessary for each one’s goals. Finally, she helps listeners determine if any level of Carb Cycling is right for them—or if they can get the same results through Appetite Correction, long fasting, insulin balancing, etc. Today’s broadcast is sponsored by Plexus Ease—Donna explains the four natural, plant-based ingredients in this amazing pain-relief/anti-inflammatory product: Tumeric, Bromelain, Serrapeptaise, and Green Lipped Mussel.
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by Donna Reish
In this Fast Shot episode, Donna Reish, blogger, author of 100+ curriculum books, and Intermittent Fasting teacher, explains to listeners how to go about adding a fasting hour (or hours) to your fasting window. She starts by giving some ideas for when someone might want to add fasting hour/hours, including preparing for a special occasion, when someone is plateaued for a while, working on getting rid of the last ten to twenty pounds, and more. She then recommends when someone might NOT want to add more fasting time. Donna then looks at a couple of ways to add an hour and advises people to choose their plan ahead of time–another hour daily, extending their daily average via an app, adding an hour on weekends, etc. Finally, she gives tips and tricks for making it through another hour of fasting, including how to trick ghrelin, how to avoid dehydration and mineral imbalances, and more.
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by Donna Reish
Welcome to another Fast Shot Video post! I have loved creating these! They give me a chance to answer reader’s questions immediately in my private FB group–and I love the challenge of trying to stay under ten minutes! (Failed this time…but close at around twelve minutes!)
This is a super important question for people just starting out in IF (and one reason that I created the 20 page freebie, “IF Start Up Charts”! and my month-long course). The first few weeks can be challenging with hunger and the hangries!
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by Donna Reish
Welcome to another Fast Shot Video Post! Today I am answering a reader’s question about counting calories, knowing your TDEE, and using Appetite Correction vs. Calorie Counting to get to your goal weight!
Fast Shot: Should You Count Calories Along with IF to Reach Your Goal?
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by Donna Reish
In this broadcast, Donna Reish, blogger, curriculum author of 100+ language arts/writing books, and Intermittent Fasting teacher, teaches listeners about Carbohydrate Cycling—and how it might be used with Intermittent Fasting. She begins by reminding listeners that if IF alone is working well, you are not plateaued desperately, or you are not working on the last stubborn 20 pounds, you probably want to keep doing what you are doing. However, we can all benefit from learning about what our bodies need, macro-nutrients, and healthier eating, so listen on! Donna gives an overview of Carb Cycling in general—how it isn’t necessarily a “low carb” or “keto” diet but rather is a focus on switching up fuel sources day by day and correlates with low intensity and strength training exercise days. Finally, in the first half of this two-part broadcast, Donna rants and raves about this approach—how it is healthy to focus on macronutrients, why it helps us incorporate real foods more fully, how we don’t need to villainize entire food groups, why it’s better to up carbs than it is to have cheat days, and the positive effect Carb Cycling can have mentally and emotionally compared to other “diets.” Finally, she recommends that listeners ask themselves how different this approach might be to other restrictions and how they might already do some of these things intuitively. Donna leaves listeners with the option of receiving a free sample of the Plexus pink drink, today’s broadcast sponsor. (Join Donna in Broadcast #28 when she explains three ways to Carb Cycle and teaches IF’ers how they can use a low math method to look at their entire week and make better food choices.)
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by Donna Reish
Welcome to my first FAST SHOT! I appreciate all of your support and encouragement for my weekly broadcast–Donna’s IF Journal (videos at Youtube, podcast on iTunes, and blog post/video/outline at the blog).
And I am definitely continuing that….teachers must teach! I love teaching long, in-depth lessons about IF and all things pertaining to it! So join my FB group or subscribe to the blog, my Youtube channel, or podcast site to get those full-length ones each week!
However, I am starting something new a couple of times a week in Donna’s Intermittent Fasting Group (and will eventually get these up at my Youtube channel and the DonnaReish blog!).
Today’s FAST Shot topic is Calorie Cycling—you can follow the abridged outline below if you would like!
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