Think-Feel-Eat Episode #19: Self-Integrity I of II (Why We Don’t Do What We Tell Ourselves We Will Do!)

Think-Feel-Eat Episode #19: Self-Integrity I of II (Why We Don’t Do What We Tell Ourselves We Will Do!)

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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!).

The next two episodes’ contents have been life changing for me! And I am happy to present them to you to help you change your life as well.

Not doing what we tell ourselves we will do is probably the greatest thief of our dreams and future life. And yet we do that over and over—and then scratch our heads in bewilderment as to why we don’t do what we tell ourselves we will do.

Come to find out, it isn’t our fault.

In Episode 19 of Think-Feel-Eat, I present several enemies of self-integrity. The bare bones of why we don’t do what we tell ourselves we will do.

(See Weight Loss Lifestyle #60 and #61 for my two Willpower Episodes….super empowering to know why we don’t have the willpower we think we should!)

These range from trusting willpower to get us through to being too vague to waiting until we are in the moment (and using our toddler brains to guide us!).

The good news is that all of these are over-come-able!

We can have self-integrity. And when we do, it will change our lives!

Self-integrity will change our size, weight, health, muscles, food, time management, relationships, home care, self care, work, and more!

As always, I have a full, detailed outline, an audio, and a video version. Start gaining self-integrity today!

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: intermittentfastingwebinar.com

TFE 19 Outline Self Integrity Part I of II (Why We Don’t Keep Our Word to Ourselves)

A. Defining and Understanding Self-Integrity

1. Definition: the quality of being truthful and honest with yourself, of intentionally aligning personal behaviors and actions to be congruently aligned with your own values and goals.  It requires a commitment to align ourselves to stay consistent with personal values so that we do what we tell ourselves we will do.

2. Difficult because we are not answering to anyone but ourselves

3. Event people who are amazing in integrity with others often are not with themselves.

4.  Self Integrity covers every area of our lives!!

a. Weight

b. Drugs/alcohol/nicotine

c. Pornography

d. Business/scheduling work

e. Family

f. Marriage

g. Shopping

B. Enemies of Self-Integrity

1. Thoughts about our past failures/Negative Self Talk

a. Thoughts about our past failures

i.  When we bring in our past inconsistencies and lack of self-integrity, we can’t move into self integrity even with tools.

ii.  Thoughts and words spoken like “I never do what I say I will do” or “I’ll probably just skip things this time too” or “I can never stay on an eating protocol, so I will probably do that again” will keep us from moving forward even if we do have the tools and the understanding of the processWords/thoughts about the hiddenness of self-integrity

b. Words/thoughts about the hiddenness of self-integrity

i. Nobody will know

ii. Must get to where we want to do it for us—that even if we were the only ones who know, we still want to do it

iii.  In the meantime, we have to believe that when we don’t do what we say, it does matter (health, weight, income, time, etc)—that this thing I said I would do but now don’t want to do will truly affect me.

iv. Better Thought: My past self made this great plan for my current self!

 2. Perfectionism

a.  “Believing your life would be better if you were perfect and thus, should strive for that”

b.  The way we deal with unmet perfectionism is to give up entirely—if we can’t do it perfectly, we just won’t do it.

c.  It is common sense that five minutes of exercise is better than nothing or that staying on a protocol 75% of the time is better than not at all, but when we are stuck in perfectionism, we can’t think that through

d.  Creates a vicious cycle: tomorrow I will do it perfectly; then we don’t; we beat ourselves up/belittle ourselves; we get relief by planning to d it perfectly the next time; rinse and repeat.

e. Perfectionism will be the biggest roadblock to our using the ABC tool by Fogg/Harris

f.  A change a month yielded 360 changes for us over a 30+ year period of time!!!

 

3. Not breaking goals down/biting off too much 

a. Often related to perfectionism

b. Sometimes we can’t see the little steps it takes to get to a big goal

c. Other times the little steps do not feel like they will get us there

d.  We believe we should “play big or go home”

e. My bladder exercises—break it down because didn’t see how I could add another thing to my day.

4. Relying on willpower

a. When we don’t plan ahead and make decisions ahead of time, we leave the weight of any changes in our lives (or any self integrity issues) on the part of the brain that is ill-equipped to make those decisions and carry out the goals in our life

b.  The amount, type, and intensity of willpower that is needed to do some things for some people are nearly impossible to override/sustain

c.  Research shows we spend four hours per day resisting temptations

d.  We have a willpower gap—the number of instances we need willpower is greater than the amount of willpower we have in any given day

e. See Weight Loss Lifestyles Episodes 60 and 61 for extensive willpower teaching.

5. Not planning/deciding ahead of time

a. Prefrontal cortex vs. toddler brain

b.  Decision making processes are those done ahead, not in the moment

c.  In the moment relies on willpower, which we are often short of

C. Get More Help!

1. The Perfect Storm of Weight Loss teaches the steps to create your own protocol and bring together all aspects of weight loss

2.  Willpower Part I and II 

3. Sign up for a free consult call to see if weight/time management/life coaching with me would help you meet your goals!

 

Think-Feel-Eat Episode #18: Pick-a-Protocol III (of III)

Think-Feel-Eat Episode #18: Pick-a-Protocol III (of III)

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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 guide viewers and listeners in creating an Eating Protocol that works for them—and that fits into The Perfect Storm of Weight Loss for YOU!
In the first few protocol episodes (13, 14, 15), I taught the Foundations of Creating an Eating Protocol.

In this three-part episode, I teach about six different protocols and how they may or may not work for you—based on the three pillars of The Perfect Storm:

1) Eating Protocol (time, type, amount of food)
2) Hormones, brain chemicals, neurotransmitters
3) Thought and emotional management

Yep—it takes all three of these working in concert with each other to create the Perfect Storm!

In Episode #16 (Part I of Pick-a-Protocol), I taught about the first two of six on the Pick-a-Protocol chart: Keto and Calorie Counting With 80/20 (80% real food).

In Episode #17, I taught the next two popular (and effective) protocol options: Macro-Nutrient Counting and No Flour/No Sugar.

In this episode, I pick up on the next two protocols from the chart: Calories With Low Carb (not Keto) and WW Point System.

I explain how these protocols stack up in a number of ways—and how you can know if they would be good choices for 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 broadcasts 

Sign up for my free webinar: intermittentfastingwebinar.com

Click on the images below to download the documents from this episode!

Think-Feel-Eat Episode #17: Pick-a-Protocol II (of III)

Think-Feel-Eat Episode #17: Pick-a-Protocol II (of III)

by

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 introduction to the Perfect Storm of Weight Loss.

In this episode, I guide viewers and listeners in creating an Eating Protocol that works for them—and that fits into The Perfect Storm of Weight Loss for YOU!

In the first few protocol episodes (13, 14, 15), I taught the Foundations of Creating an Eating Protocol.

In this three-part episode, I teach about six different protocols and how they may or may not work for you—based on the three pillars of The Perfect Storm:

  • Eating Protocol (time, type, amount of food)
  • Hormones, brain chemicals, neurotransmitters
  • Thought and emotional management

 Yep—it takes all three of these working in concert with each other to create the Perfect Storm!

In Episode #16 (Part I of Pick-a-Protocol), I taught about the first two of six on the Pick-a-Protocol chart: Keto and Calorie Counting With 80/20 (80% real food).

In this episode, I pick up on the next two protocols from the chart: Calories With Macro-Nutrient Counting and No Flour, No Sugar.

I explain how these protocols stack up in a number of ways—and how you can know if they would be good choices for 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 at donnareish.com

Sign up for my free webinar: intermittentfastingwebinar.com

Click here to download the

Pick A Protocol Freebie

Think-Feel-Eat Episode #16: Pick-A-Protocol I (of III)

Think-Feel-Eat Episode #16: Pick-A-Protocol I (of III)

by

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 Part I of II of “Pick-a-Protocol.”

It’s time to get down to the nitty gritty! We have learned about the three elements of the Perfect Storm of Weight Loss (1) Food Protocol; (2) Hormones and Neurotransmitters; (3) Thoughts, Feelings, Habits, etc..

Yep…those three (and all of their many sub-parts!) make up the Perfect Storm of Weight Loss!

And today we “Pick Our Protocol”—or I should say, you “Pick Your Protocol”!

Picking Your Food Protocol will be easier for you if you have been watching the Think-Feel-Eat broadcasts, and you know what all you should consider…but even without that, I am going to be teaching about six different food protocols (with a thorough, helpful chart that you can get HERE!

I am going to talk about the major aspects of these six protocols:
1) Keto
2) Calories with Clear 80/20 boundaries
3) Macro-Nutrient Counting
4) No Flour/No Sugar
5) Calorie Counting With Low Carb (not Keto)
6) WW Point System

The aspects we will cover that I really feel someone needs to consider when making a decision about their protocol include (but are not limited to):

1. Do and don’t eat on that protocol
2. Must be willing to….. on that protocol
3. Complexity of that protocol
4. Adherence level for most people of that protocol (varies person by person)
5. Who usually likes that protocol (Good for….)
6. How it fits with IF
7.. Cortisol on that protocol
8. Dopamine on that protocol
9. Satisfaction/serotonin on that protocol
10. Costs involved in that protocol

Because all of those things really do matter when you are choosing a protocol!

Did I mention the chart? I found it so eye-opening as I created this chart and prepared this teaching. I think you will too!

I want so many good things for you!

 

 

 

Click here for the free chart!

Think-Feel-Eat Episode #15: Four Food Types (and the 80/20 Food Rule)

Think-Feel-Eat Episode #15: Four Food Types (and the 80/20 Food Rule)

by

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 introduction to the Perfect Storm of Weight Loss.

In this episode, I continue to teach about creating your Eating Protocol for the Perfect Storm of Weight Loss starting with a review of the Perfect Storm and how all three aspects of the perfect storm are interrelated.

I then remind us what we already know about a strong eating protocol: what we eat affects how well we can stay on our protocol; habits affect how well we can stay on our protocol; our thoughts affect how well we can stay on our protocol.

We also know that fasting and deciding ahead of time help us stay on our protocol.

I use the mantra “Don’t take a bite until I write” every day. This means that I can’t eat anything until I have decided what my two meals will contain—right down to the time, the amount, the types, etc. while prioritizing protein and not exceeding what my body needs in order to either maintain or lose (depending on goal).

Our protocol will help us succeed when…

a. It is food we like
b. It gives us a metabolic boost like protein does.
c. It is low on junk food
d. Put big rocks in your jar first—your real foods, your satiating foods, your protein, etc.
e. It gives us fiber—Fx3= Fluffy, Fibrous, and Fluidy

Next I went into detail about the Four Food Types: Fuel Food (80% each day); Fun Food (20% each day); Frenzied Food (want to avoid), Fog Food (want to avoid). I describe how to divide up your food into the 80/20—and how to avoid Frenzied Food and Fog Food.

We must decide ahead of time what we are eating—and we must fill 80% of our foods with FUEL foods. We must plan our 20% of Fun Food each day and be sure that it isn’t Fabulously Fun Food (too high dopamine spike, too calorie dense, save for special occasions only).

Check out past episodes in order: donnareish.com/perfectstorm

Think Feel Eat Outline Episode 15: Four Food Types (and the 80/20 Food Rule)

A. Review of the Perfect Storm

1. Seeing how all three aspects are interrelated
2. All three aspects cause all diet success and failure
3. Focusing on only one aspect keeps us stuck in weight loss spinning
4. Exercise not the best means to lose weight

a. Self sabotage—running 30-40 miles a week for six months with no weight loss (should have lost a pound a week)—research shows that we usually eat more than any exercise burn gave us
b. Exercise causes us to think we can eat more—either subconsciously or consciously
c. Don’t rely on exercise to create your defiicit
d. Exercise is for….muscle building, metabolism boosting, mood enhancing, habit formation, shape of your body, clothes fitting, how you look, self integrity, serotonin, oxytocin, etc…..so much goodness!
e. Don’t count on it for weight loss—use it for the reasons above…and use it all the time. Movement is amazing!

B. What Do We Already Know About Creating an Eating Protocol?

1. WHAT we eat affects how well we can stay on our protocol
2. Habits affect how well we can stay on our protocol
3. Thoughts help us stay in control of food—rather than trying to use willpower or white knuckling
4. Fasting helps us control our hunger as we develop clock hunger
5. “Don’t take a bite until I write”—must write down what I am going to eat for that day the night before or the morning of—when I am thinking with my pre-frontal cortext not my toddler brain
6. Overeating, over desire, over hunger, craving, indulging, bingeing…food is what makes us fat.
7. A diet plan alone (that doesn’t consider creating a deficit in your food intake and that doesn’t teach you what to do with cravings and over desire, etc.) will usually not lead to goal—or it won’t keep you there if it does lead to goal through white knuckling.
8. “We propel what we plan. We move what we measure.” EVERY SINGLE DAY.
9. Our protocol will help us succeed when…

a. It is food we like
b. It gives us a metabolic boost like protein does.
c. It is low on junk food
d. Put big rocks in your jar first—your real foods, your satiating foods, your protein, etc.
e. It gives us fiber—Fx3= Fluffy, Fibrous, and Fluidy

10. Calories in check PLUS another boundary that keeps you eating more real food
11. Protocol must be something that you do not need to cheat on all the time. (One Fun Food Meal a week overall and one fun food within your protocol each day will not be considered cheating—you don’t want a protocol that you need to cheat on!)

C. Four Food Types

1. Fuel Food
2. Fun Food

a. Make your rules
b. Not fabulously fun foods!
c. The less seductive your Fun Foods are, the fewer cravings you’ll have and the better you can stay on your protocol

3. Frenzied Food

a. Eat fast before you think
b. Grab without thinking
c. Trick yourself
d. Often say something quickly to yourself like “I don’t care” or “This won’t matter” or “It won’t impact my weight”!

4. Fog Food

a. Truly in a fog with food
b. Not measured, so often it is an overeating of allowed food
c. When barriers and boundaries are not in place

D. We Can Do This!!

1. Check out my up and coming page that I use with my private coaching clients (you can use it on your own—let me know if you want to set up a free consult call to see if coaching is right for you!). This page has all of the elements we’ve discussed so far in the Perfect Storm! donnareish.com/perfectstorm
2. Set up a free consult—I’d love to talk with you! No charge. No pressure! https://donnareish.com/coachingpackages/

Think-Feel-Eat Episode #14: Foundations of Your Food Protocol Part II

Think-Feel-Eat Episode #14: Foundations of Your Food Protocol Part II

by

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 introduction to the Perfect Storm of Weight Loss.

The Perfect Storm of Weight Loss has three components. They are not steps. They are interrelated aspects. They each affect the other.

We start with Food—in this Foundations of My Food Protocol Part I—because our weight loss will be heavily influenced by FOOD—1) Time we eat food; 2) Type of food we eat; 3) Amount of food we eat.

But, again, the three aspects are related to each other—the Food we choose affects our dopamine, our cravings, our willpower, and our amounts.

The Time we choose to eat in affects our hormones, our hunger, and our satiety.

The Amounts we choose to eat will affect our ability to keep our Time in check—and which foods we choose. (My husband likes larger amounts of food, so his food choices have to be more narrow than mine!)

All interrelated. All creating the Perfect Storm of Weight Loss.

In today’s episode, I continue laying the foundation for your food protocol. YOU will choose your protocol. You decide all three aspects of your Eating Protocol (time, type, amount).
I will help you do this as we examine the three interrelated aspects of The Perfect Storm. You want your Eating Protocol (your time, types, and amounts) to get you the intake needed for your right sized body:

1. Without creating over hunger
2. Without creating over desire
3. Without increasing cortisol
4. Without decreasing serotonin/joy
5. Without eating foods you don’t like
6. Without eating over 20% Fun Foods
7. Without taxing your energy
8. Without having an empty stomach too much during eating window
9. Without increasing dopamine spikes around hyper palatable foods
10. Without disrupting sleep

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 Episode 14 Outline: Foundations of Your Protocol, Part II

A. Perfect Storm Review

  1. What does it take to create an eating protocol that leads to the Perfect Storm of Weight Loss? All three aspects of the triangle
    • Number one—Eating Protocol (time, types of food, amounts of food
    • Number two—Hunger, Cravings, Hormones, and Chemicals
    • Thoughts and Emotions Management

 

  1. All three aspects are interrelated; they each affect the other.

B. Goal for the Perfect Storm Eating Protocol

1. Without creating over hunger

2. Without creating over desire

3. Without increasing cortisol

4. Without decreasing serotonin/joy

5. Without eating foods you don’t like

6. Without eating over 20% Fun Foods

7. Without taxing your energy

8. Without having an empty stomach too much during eating window

9. Without increasing dopamine spikes around hyper palatable foods

10. Without disrupting sleep

 

C. What Will Get Us to Goal?

 

1. We can lose weight at first (when we have quite a bit to lose) with a smaller deficit—this is why nearly EVERYTHING works when we first start a diet.

2. There are those protocols that are less likely to get you to goal because they don’t consider dopamine spikes, stomach fullness, hunger, cravings, etc.

3. Other protocols that consider overall calories along with considering types of foods, amounts of food, times, etc., will likely get you to goal better.

D. Productivity, Weight, Life Coaching Now Open!

 1. Founding Members Half Price Special Until June 15th

2. https://donnareish.com/coachingpackages/

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