It’s Week 11/Episode 11 of The Intermittent Fasting Journal! New Year’s Week—and Donna’s hubby is on board too! Yay them! In this episode, Donna gives her week eleven findings and results, including losing weight slowly and steadily during holidays and enjoying a traditional New Year’s Day dinner. She reviews the coping mechanisms of self talk, five second rule, having an earlier eating window that ends by seven each day (and how this benefits her), using the app, and more. Donna goes into detail about her lifestyle with her husband, Ray Baby, who has lost ten pounds in three weeks on his IF plan! She describes husbands and wives planning and fasting together and how much she and Ray enjoy eating out together now as empty nesting fasters. She was encouraged by going into a new year with no deadlines and no drastic weight loss plans in place and explains how to make Daily IF a lifestyle rather than a frantic new year weight loss goal. No time limits! Donna then teaches from AC: The Power of Appetite Correction by Bert Herring with the six kinds of hunger: (1) Appestat–real hunger; (2) Somatic hunger–sensation in the belly; (3) Limbic hunger–drive to continue eating once you’re full; (4) Clock hunger–biological clock–hunger striking 23-24 hours from when you ate last; (5) Appetite-driven hunger–when you visualize yourself eating something; (6) Mouth hunger–urge to chew on something when you’re not really hungry. She ends the main section with how she has finally achieved control over areas of her life that had eluded her even when she had 32 years of homeschooling and writing success–food control. Huge win! We can manage every area of our lives when we are successful with Daily Intermittent Fasting!
Intermittent Fasting Week 11: January 1
A. What I Did/My Results
1. Look at whole week—7 meals; 7 snacks; 7 dessert/snack (if desired)
a. So little space/so little food opportunities!
b. What do I love?
c. How can I get my nutrition in? (OMAD/3–One Meal a Day/3 parts
2. Coping mechanisms
a. Still using affirmations—What to Say When You Talk to Yourself
b. Still using 5 Second Rule— 5, 4, 3, 2, 1….. FAST 5
c. Starting fasting window earlier in the evening (7 to 9…preferably 7:30 to 8:30) gives me security…I have some hours under my belt when I go to sleep!
d. Looking at app
e. Planning my fasting hours AND my eating hours
a. 8.5 lbs in 11 weeks
b. Still had a traditional New Year’s Day meal–early in day, just ended fasting early and lengthened it the next day
B. Listener Lessons
1. Lifestyle with Hubby
a. Over three weeks for him—and over ten pounds in that time
b. Planning together; fasting together
c. Fun planning our meal together
2. New Year! No deadlines with IF
a. Feels so free to not have any preconceived ideas about timing
b. No plans, no resolutions
c. We will eventually get there without time limits!
3. Appetite Correction (AC: The Power of Appetite Correction—Bert Herring, MD)
a. Six kinds of hunger
i. Appestat–real appetite—maintained by the body’s autopilot system; Herring calls Appetite the Appestat because it goes high when fat stores are empty (to get you to eat) and drops when fat stores are full—like a thermostat
ii. Somatic hunger—sensation in your belly
iii. Limbic hunger-drive to continue eating once you’re full
iv. Clock hunger—biological clock—what time you ate yesterday (23-24 hours later)
v. Appetite-driven hunger—when you visualize yourself eating something (commercial driven?)
vi. Mouth hunger—urge to chew on something when you’re not really hungry
b. Herring calls fasting 18 hours or more
c. Using appetite correction
i. Use appetite correction like you can change your heart rate—you can do things to speed it up and you can do things to slow it down
ii. It is a leverage that you can control 3-4 weeks into fasting
iii. Appestat will help you stop eating before you normally would—you will just “be done”
iv. Appestat will help you choose better foods—you will shock yourself!
v. You must work with it!
C. Supplementation–Plexus Slim
b. Green coffee bean extract (equivalent of one cup of DECAF coffee in natural caffeine–never found to have caffeine)
c. Garcinia Cambogia
d. Alpha Lipoic Acid
e. Mulberry Fruit Extract
f. Stevia leaf
g. Colored with beet root extract
a. Microbiome-activating formula clinically demonstrated to improve gut health and weight loss
b. Feeds your gut with beneficial prebiotics—look up Akkermansia rats; our prebiotic increases akkermansia so that hunger is reduced and metabolism is boosted
c. Supports healthy glucose metabolism (made originally for diabetics)
d. Tastes great!
e. Increases lactobacillus by 365 times and bifidobacterium by 290 times–contributes to overall health
e. No artificial sweeteners, flavors, or colors
f. Raspberry-lemon-watermelon flavor
Below are a couple of links to books I use and love. I am an affiliate for Amazon.com. If you click on the links below I will earn a small commission. Thank you for your support of this blog!
5 Ways to Find Me and Find Out More About Daily Intermittent Fasting!
(1) FB Group for Support and Daily Help
(3) IF Journal Podcast at iTunes
(4) YouTube channel
1) “Delay, Don’t Deny” book (amazing!)
2) “The Obesity Code” book
3) “Feast Without Fear” book
4) “The Complete Book of Fasting” (Jason Fung)
5) “Appetite Correction” book
6) “9 Facts About Plexus Slim” article
9) “Fasting Inferno” blog post with fun YouTube song and lyrics!