Think-Feel-Eat Episode #13: Foundations of Your Food Protocol Part I

Think-Feel-Eat Episode #13: Foundations of Your Food Protocol Part I

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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 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 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 start laying the foundation for your food protocol. YOU will choose your protocol. You decide all three aspects of your Eating Protocol (time, type, amount).

But you need to consider several things before you do that. So I am starting to dig in on this episode to how the three parts of the Perfect Storm of Weight Loss are connected—and what all we need to consider in developing your Food Protocol.

This will be different than joining a diet.

You are going to choose what works for you—based on the three pillars of the Perfect Storm of Weight Loss.

Thanks for joining me!

This “Perfect Storm” is the same method I use with my weight loss coaching clients! Set up a consult to see if weight loss/life coaching with me is a good move for you at donnareish.com/coach

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 13 Outline: Foundations of Your Protocol, Part I

A. Perfect Storm Review

B. Foundations of Your Protocol

1. Has to be something that brings all three aspects of the Perfect Storm Triangle together
2. We PROPEL what we PLAN; we MOVE what we MEASURE.

3. My story of having the FEELING of Curiosity—THOUGHT: I can find something that works for me; FEELING: CURIOSITY.

C. Choosing Food Protocol to Create the Perfect Storm of Weight Loss

1. Can you stay on it?
2. Do you lose on it?
3. Do you like the food?
4. Don’t sign up for the program because it worked for someone else or you lost on it before (even though you didn’t like the food).
5. Effects of fasting on weight loss

D. Closing: I Can Help You!

1. Perfect Storm of Weight Loss Page: donnareish.com/perfectstorm
2. Weight loss coaching: donnareish.com

Think-Feel-Eat Episode #12: Introducing the Perfect Storm of Weight Loss!

Think-Feel-Eat Episode #12: Introducing the Perfect Storm of Weight Loss!

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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 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 am excited to present the introduction to the Perfect Storm of Weight Loss.

I begin by defining a “perfect storm” and how we can apply this to weight loss and weight management. Rather than being a “violent storm” that occurs from a combination of conditions, the “Perfect Storm of Weight Loss” is a “predictable storm” that occurs from a combination of conditions that we can have control over.

Weight loss isn’t simply a calorie deficit or an eating protocol or eliminating foods. Weight MANAGEMENT—that is losing to a healthy weight and keeping it off—is a series of many things that we can INCREMENTALLY control. So cool!

I give my “propel what you plan” and “move what you measure” speech—nothing happens to us in weight loss—we make it happen by planning ahead and measuring/reviewing what is and isn’t working.

Finally, I introduce “The Perfect Storm of Weight Loss” Triangle—where we can see the three main aspects of weight loss/management and how they interact with each other.

I’m excited about this series—it will eventually come with a podcast/broadcast roadmap, “The Perform Storm of Weight Loss” in which the podcasts/broadcasts are laid out for you with their outlines in the order that will help you have the most success!

Keep abreast of the elements of the Perfect Storm here: donnareish.com/perfectstorm

This “Perfect Storm” is the same method I use with my weight loss coaching clients! Set up a consult to see if weight loss/life coaching with me is a good move for you at https://donnareish.com/coach

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 broadcasts at donnareish.com

Sign up for my free webinar: intermittentfastingwebinar.com

 

I want so many good things for you!

Think Feel Eat Episode 12 Outline: Introducing the Perfect Storm of Weight Loss

A. What Is the Perfect Storm of Weight Loss

1. Definition

a. PERFECT STORM: “A particularly violent storm arising from a rare combination of adverse meteorological factors.”
b. PERFECT STORM OF WEIGHT LOSS: “A particularly productive weight management “storm” arising from a predictable combination of positive physiological, brain, thought, hormonal, food, emotional, and habit factors.”

2. What we think

a. We think it is the perfect diet—we think it is something that we can stick to, suffer through, not fall off….until we lose the amount of weight we need or want to lose
b. We think it is something that someone else is doing that is working or something that has worked for us before (which could both be true!)

3. It doesn’t have to be that way. We can create our own Perfect Storm—with a way that we will enjoy our foods, be satisfied with the amounts, and live comfortably with the time. We can do this!

B. What If We Really Do Have to “Change Everything”?

1. We don’t have to eat foods we hate or fast longer than we are comfortable or eat tiny portions that don’t satisfy us.
2. But we will make drastic changes over time—but they won’t seem drastic as we make them slowly and comfortably….it’s pretty amazing!
3. Weight loss is not just one single plan or approach—most research shows that ANY plan will work (people lose to goal on the potato diet, the Twinkie diet, the carnivore diet, the egg diet, the fat diet, the 600 calorie diet, and on and on and on…from the most unhealthy approaches to more sensible ones)

a. One commonality—they reduce intake. Period
b. Most widely outcome of weight loss research shows that most of us need to lose 30% of our body weight and eat 30% less than we do. Period.
c. How we create the Perfect Storm is up to us—and has to be something we can do forever (or some form of it—we will “asses/measure” and tweak as we go).

C. We must PLAN and MEASURE…

1. We PROPEL what we PLAN and we MOVE what we MEASURE…
2. Planning means that we decide ahead of time with the adult portion of our brain what we can live with for our Eating Protocol (time, foods, and amounts)
3. Measuring means we assess what we are doing and make changes as needed

D. The Perfect Storm of Weight Loss Triangle
Think-Feel-Eat Episode #11: Introducing the Eating Protocol

Think-Feel-Eat Episode #11: Introducing the Eating Protocol

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 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 the introduction to Creating an Eating Protocol. This is the first video/audio in a several-week series. (In this series, you will learn how to put a protocol in place that works for you—that you don’t hate or dread, that reduces food urges. that you can do forever….)

Today I introduce the concept of an Eating Protocol—a protocol that you create for yourself that has you determine WHEN you will eat (fasting and eating windows); the FOODS you will eat (food protocol); and the AMOUNTS you will eat (how much).

Creating an Eating Protocol is not just following a diet. It is deciding for yourself what you can do (even in a Pandemic!) and that gives you the results you are seeking. It is taking control of your eating time, foods, and amounts. It is freeing and life changing!

After I introduced the concept of an Eating Protocol (not a Perfect Protocol—even a Pandemic Protocol will help!), in this episode, I taught the first part of the Eating Protocol: TIME. We can start fasting, restart fasting, or increase our fasting—whatever we want to do for ourselves. (Take my free webinar this week or next: intermittentfastingwebinar.com)

I then leave listeners with some Food Protocol questions for next week….what do all food plans/diets have in common? What worked for you for weight loss before? What can you do right now?
I’m excited to help you with this material! It’s gonna be festive!

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

INTRODUCING THE EATING PROTOCOL

A. Elephant in the Room With IF

1. IF magical weight loss—without any food restrictions?
2. IF is an amazing tool in our tool belt—one that brings us constraint; one that balances hormones; one that brings in boundaries for us
3. Who do you know who got to their goal with IF as part of their weight loss journey but didn’t change anything else?
4. At first, any deficit you create (reducing intake by fasting) will cause weight loss

B. Why a Protocol now?

1. We are desperate for some control in our lives
2. We can create a protocol that works right now—a Pandemic Protocol not a Perfect Protocol
3. We don’t have the willpower for strict food changes right now because we are using our small stores of willpower to LIVE during this time (See Weight Loss Lifestyle #60 and #61 for Willpower Training!)
4. If we don’t think ALL or NOTHING, then we can create a Pandemic Protocol for Eating….it’s only when we think everything has to be perfect (including our protocol!) that we don’t want to create a protocol.
5. Isn’t some control better than no control?

a. Weight management is better than weight gain!
b. We don’t have to lose weight, but what if we could come out of the pandemic having not gained weight???

6. What if we can design a protocol during this time that helps us feel all of our feelings, process them, eat better—one that we don’t have to buffer against?
7. What if we could design a protocol you can really live with, one in which you don’t buffer with off-protocol foods in order to stay on it?
8. Can we NOT be all or nothing people during this time? YES! We can.

C. What Is an Eating Protocol?

1. Has three components (see graphic)

a. Deciding a TIME protocol—WHEN you will eat most days
b. Deciding a FOOD protocol—WHAT you will eat most days
c. Deciding an AMOUNT protocol—HOW MUCH you will eat most days

2. You can’t know if you’re ON your plan or OFF your plan if you don’t have a plan—

a. We PROPEL what we PLAN
b. We MOVE what we MEASURE

3. Check out TFE Episodes 7, 8, and 9 for Cravings and Urges teaching

4. An Eating Protocol will change your life!

a. Will create the perfect storm of weight loss
b. Will be what you can live with/do to get to your goals

D. Part I of Eating Protocol: Decide WHEN You Will Eat Most Days (TIME)

1. Start with what you can really do—16:8 is a good place to start

a. Fasting for 16 hours a day
b. Eating for 8 hours a day
c. Doable!
d. Go to what you can do tomorrow!!! (intermittentfastingwebinar.com)
e. Bring in some boundaries; create barriers
f. Get an accountability partner—text in the morning what your eating time will be that day; text in the evening what you did

2. Vary it as needed

a. Weekdays vs weekends
b. Determine when you will fast generally speaking (later on, we will look at deciding ahead of time for tomorrow—this will be your general plan—the big picture of your fasting)
c. Do what you can do during hard times
d. Understand willpower and IF (WLL 60 and 61)

E. Summary

1. Make your first step right now—your fasting protocol
2. Write it down!
3. Food questions we will look at later more closely….

a. What do all protocols have in common? (see graphic!)
b. How have you lost weight in the past?
c. Why did you not stay on that protocol if it worked before?

4. We can develop a FASTING protocol even during a Pandemic!
5. It DOES make a difference when we come out of this Pandemic—with a 15 pound gain or no gain!
6. We have the option to do what we CAN do during this time.

Think-Feel-Eat #10: Thoughts About Your Thoughts During the Pandemic

Think-Feel-Eat #10: Thoughts About Your Thoughts During the Pandemic

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Are your “pandemic thoughts” troubling you? Do you see graphics and memes telling you that you should be doing more—you’re homebound after all? Do you see graphics and memes telling you that you should just feel how you feel and not worry about getting anything done?

Do all of these shoulds and thoughts have your head spinning?

In this episode of Think-Feel-Eat, I examine two popular social memes to get to the bottom of Your Thoughts About Your Thoughts—and give you the freedom to Think and Feel whatever it is you are Thinking and Feeling during this time.

I cover what these two memes represent in terms of judging others’ thoughts—and how we apply them. Then I delve into the Think-Feel-Act cycle and how we have the option of changing our Thoughts (either slightly or massively—depending on what we want to do or feel that we can do).

Next I touch on the Thoughts surrounding Maslov’s Hierarchy—how when our basic needs are not met, we are unable to Think about a Thought that requires more than we have to give as we try to meet our basic needs—and how this applies to our Thoughts during this Pandemic.

There’s nothing wrong with being in survival mode! But if we want a different Thought, we also have that option in most cases as well.

I go into some “big picture” Thought work like “accepting that life is 50/50” and feeling like we have no control right now (compared to two months ago when we also had no control!). And how we can “grab” a new Thought if we want to (and if it is believable).

Finally, I suggest some practical Thought tips to get us through this time. These include not laying our thoughts with an imagination that is running wild, creating a Pandemic Protocol for listening and reading information, coming back to the present moment with gratitude, counteracting negative input with positive input, understanding the role your Thoughts have, and designing your Pandemic Manifesto. (There is a graphic you can use/share for a Pandemic Manifesto!)  Find documents related to this episode here.

Attend my upcoming free Intermittent Fasting webinar: intermittentfastingwebinar.com!

Click for Documents mentioned in this eposide.

Thoughts About Your Thoughts During a Pandemic

A. Introduction

1. Memes

a. Each meme is a thought you either think or dismiss
b. Each thought you have about the memes makes you feel a certain way

2. Introducing Think Feel Act

a. Thoughts drive our Feelings
b. Feelings drive our Actions
c. Most major religions have some sort of consensus that we should try to control our Thoughts—Think on these things; As a man thinketh, so he is.
d. You can put in your Thoughts or Feelings or Actions right now and see what is driving them
e. Think Feel Eat Episode 1 introduces these concepts

B. Not a Right or Wrong Thought

1. Maslov’s hierarchy says that when we are hungry or do not have basic necessities, we can’t move up the hierarchy because our basic needs are not met
2. What we think about the levels of the hierarchy will determine if we are still in survival or not
3. Nothing wrong with being in survival!! Nothing wrong with those thoughts
4. Important to note that we can choose our Thoughts—and if our first thought is survival, that is where we will stay and it is acceptable and fine during crises to stay here.
5. The memes are in our action line—what feeling did we have before them and what thought did we have that gave us that feeling?

C. New Thoughts During This Time

1. Accept that life is 50/50

a. We want to control things (and spin out of control with feelings of worry) when we do not accept that life is 50/50—
b. We want it to be a way that it is not

2. Stop thinking we have no control right now—we never did; we never know the future
3. Thoughts are the “drama” of life
4. “Trust an unknown future to a known God”
5. Grab a new thought if desired
6. Must be believable

D. Practical Thought Tips

1. Don’t let imagination go overboard either way—these “layering of Thoughts” can be hard to process as they are so deep
2. Reduce input that causes your thoughts to run wild—develop your own “Pandemic Protocol” where you determine how much and when you will listen or read COVID 19 and Pandemic info—and stick to those times so that both the total number of hours of Pandemic input is lessened and the frequency in which you interact with it is reduced
3. Come back to the present—to what absolutely is with “anti anxiety exercises” like breathing, grounding, physical surroundings, etc. then with gratitude
4. Come back to the present with a pandemic manifesto

My Pandemic Manifesto
“I am grateful for my health, my family’s health, my home/shelter,

food, clothing, and the many luxuries I have.

During this time, I want to show up for those I love,

for those I serve, and for people I do not even know.

I will show up for those I love by speaking truth to them, checking on them,

being available for them, and listening to them (virtually if called for).

I will show up for those I serve by giving them value in my teaching

and content and trying to bring brightness and hope to their days.

I will show up for those I do not know by social distancing,

thinking about/praying for those who are sick and those who care for them,

and considering the hardships of others during this time.

I will show up for myself by having self-integrity even when it is hard—by doing what I tell myself I will do.

I will show up in love. Because love covers everything…”

5. Tips for your own Pandemic Manifesto

a. Write six to ten sentences
b. Break up so it’s easy to read if you print/copy it
c. Use powerful words like grateful, gratitude, thankful, show up, be there, serve, love
d. Make it other focused as much as possible
e. Put a little about everybody so it covers many situations you will find yourself (ie.. getting angry at the drive thru or upset at the grocery clerk, etc.).

6. Don’t debate on socials!

7. Counteract negative input with positive input (See all Think Feel Eat broadcasts here. Learn more about how to teach your kids during this time here helpyourkidswithschool.com)

8. Understand the role your thoughts have

Donnareish.com/coach

Free content put up each and every week—videos, audios, articles, graphics and more at donnareish.com

Delights of the Day freebie for you and your kids at donnareish.com/freebies

Manifesto & Thoughts About Your Thoughts 

Think-Feel-Eat Episode #9: 10 Ways to Sit With/Process Food Urges

Think-Feel-Eat Episode #9: 10 Ways to Sit With/Process Food Urges

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 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 sitting with or processing food urges.

Earlier (Episodes 7 and 8), I taught that we have three main choices with urges. The first two choices aren’t ideal and both have net negative consequences. We can give in to food urges (obviously many net negative consequences!). We can white knuckle our way through them—try to use willpower. (Find out tons of deets about willpower in Weight Loss Lifestyle 60 and 61!) That also gives a net negative consequence because it isn’t sustainable, and we don’t learn to deal with our feelings/urges.

Of course to begin with, we must remember that 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.

If we believe that a food urge is a desire to eat off of one of those—a desire to buffer with food rather than feeling our feelings in that moment—we can look at food urges for what they are—feelings/urges/unctions/desires to do something other than what we planned or truly wanted to do.
This episode details ten ways we can sit with/process those urges rather than fighting against them. They all work at various times—and they can also work for other urges that we don’t want to give in to!

I hope this is a help and a blessing to you as it has been to me. I am gradually learning to do this—and the control and peace I feel around it is utterly amazing!
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

 

I want so many good things for you!

Think Feel Eat #9:  Learning to Sit With Food Urges (Not “Resist” or “White Knuckle”)

A. Review of Episodes 7 and 8

1. Urge is eating off protocol food
2. Urge is eating off protocol amount
3. Urge is eating off protocol time

B. Buffer Review

1. The reason we buffer is because we don’t want to feel the feelings of the unmet urge
2. Buffering is when we do something to avoid a feeling—like the pads we put on dining room chairs to keep them from scratching against the flooring
3. Buffering isn’t always because of a deep emotional need
4. Sometimes we buffer/give in to urges not because we have feelings from something horrible in our past—sometimes we just don’t want the feelings we would have from saying no to the urge—the restlessness, boredom, deprivation, etc.
5. We have to get to the point where we believe that a feeling is just a feeling—and we can feel any feeling….they won’t hurt us long or for a long time.
6. When we are afraid to feel our feelings, we will continually look for buffers between us and those feelings—including giving in to urges for foods that are off our protocol, time, or amount.

C. Three Choices With Urges

1. Give in
2. White knuckle—try to use willpower
3. Sit with/process them

D. Ten Ways to Sit With/Process Urges

1. Make our WHY stronger. Our why can be whatever will motivate us the most at the time. It doesn’t have to be lofty or noble—it can be what will actually lead us to learn to sit with/process urges.
2. Set a timer for ten minutes every single time. Tell yourself at the end of the ten minutes if you still want it, you can have it. This period of time gives us enough time to look at our thoughts and feelings more closely.
3. Set timer for 90 seconds—count backwards from 90. I like to walk and count.
4. Write about urges—journal, sticky note, white board, index card.
5. Have an Urge Chat with accountability partners or partner. Write to each other when Urges are very strong. Talk through the Thoughts and Feelings leading to the Urges and what better Thoughts you can develop.
6. Talk to YOURSELF about the feelings of urges. “This is nothing more than a feeling. I can sit here with this feeling. Nothing bad is happening if I don’t eat. Feelings don’t hurt.” (I like to sit in an empty room or put my head in my arms on my desk.)
7. Talk to the URGE itself. Like my granddaughter does when she is afraid of her uncle acting like a tiger. “Hi there, Tiger! You’re not going to hurt me, Tiger!” Here are some scripts:

a. “Hi there, urge. I knew you would be here soon. Have a seat with me. It’s going to be a while until I eat again…so just make yourself at home.”
b. “Hello, Urge. I can feel any feeling you bring with you. An urge is a feeling that can’t hurt me. You can’t hurt me.”
c. “Hi, Urge. I see you’re back. I’m not eating that right now, but you’re welcome to stay if you’d like.”
d. “Welcome, urge. You here to try to get me to eat something not on my plan again? I’m really finished, but make yourself at home if you’d like!”

8. Three deep breaths. Equal inhale and exhale.
9. When you have sat with/allowed/processed an urge, use an Urge Jar to put beads in. When you have allowed 100 urges, see how much weight you have lost and how much better you are at allowing urges.
10. When you have sat with/allowed/processed an urge, use Urge Rings to move from one hand to another (if you aren’t at home to put beads in; put beads in when you get back home).

E. Closing

1. Every time we sit with/allow/process an urge instead of white knuckling or giving in, we build our urge muscle on a thought/psychological level.
2. Every time we sit with/allow/process an urge instead of white knuckling or giving in, we stretch out the time between hyper palatable foods—and our dopamine spikes are decreased, so we have fewer urges eventually.
3. Win-Win-Win!
4. Watch or listen to the two pre-quels to this one: Episode #7: What is an Urge/Introducing the Urge Map; Episode #8: The Urge Map/Three Responses to Urges.
5. And….Weight Loss Lifestyle Willpower episodes 60 and 61.
6. Free Intermittent Fasting Webinar sessions available now for April!!! Intermittentfastingwebinar.com

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

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 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

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