Create a “Tomorrow Real-for-Me Food Plan” (Broadcast #53)

Hello, Fasting Friends! I have had so many requests for food and eating help. Some want to see my daily food intake for a few days (coming
soon!). Some want to know why they aren’t losing weight in spite of an 18 or 19 hour daily fast. Others want to know what food protocol they should do.

In today’s broadcast, I am giving you hope! I am giving you a simple approach (takes me two minutes the day before to write my plan and two minutes at the end of the day to see how I’ve done that day in sticking with my plan!). I am showing you how to create food habits that will really work–because you start where ever you are and “Jump Up” (in one percent jumps) from there.

Oh how I want habits, health, and goal weights for all of you! I love being so close to my final goal–and tweaking and experimenting and being curious about how I can keep going and get there.

(Did you hear that Ray Baby and I have recently become “The Minus 205 Pound Pair”? Yep, we have just reached the milestone of losing over 200 pounds together (155 of those pounds have been in the past couple of years!).)

Anyway, I hope you enjoy this broadcast—and i hope you start your “Tomorrow Real-for-Me Food Plan” right away!

Love and hope,

Donna

A. Lose Weight Fast and Painlessly?

1. Not a thing—at least not for long term results

2. Losing weight permanently involves what I call Lifestyle Weight Loss—meaning that you lose weight with steps and protocols that you are willing to do for the rest of your life

3. Must get to the point where you can say, “What I am doing when I reach my goal weight will be what I do forever.”

4. Needs to be a drastic reduction in overall consumption (most people need to reduce by about 30% overall)

a. This is hard to do with typical food choices
b. Typical food choices are too calorie dense to lead to a 30% reduction overall
c. Typical food choices are too seductive/hyperpalatable for us to “control them” https://donnareish.com/intermittent-fa…/

 

B. First Step: Tomorrow’s Real-for-Me Food Plan

1. Because of the need to develop habits (not rely on willpower, which we are limited in each day), the first step is to be aware of what we are eating

2. The first step is to use our pre-frontal cortex to choose tomorrow’s foods

a. Pre-frontal cortext is the thinking, planning, self-control part of our brain

i. Also called executive functions

ii. When the pre-frontal cortext is damaged, we are less able to use long-term strategies and control impulses

b. When we make decisions ahead of time, we are using our “adult brains” rather than our “toddler brains”

i. Adults say we are not buying candy today; you may pick a fruit because we are “adults”—we know that sugar isn’t good for our kids

ii. Toddler throws fits and want Skittles

iii. Planning ahead is using our “adult brain” so that our “toddler brain” doesn’t take over at that time

c. Research shows when people plan ahead, they use pre-frontal-cortext and usually have intentions to have self control and not overeat (cake vs. fruit example)

 

C. Creating a Tomorrow’s Real-for-Me Food Plan

1. Not based on macros or food groups or limitations to start with

2. Simple

a. Make a plan of what you will eat tomorrow for real
b. Put whatever you usually eat
c. No counting, no measuring…just real-for-you

3. Eat only what you have written down tomorrow—less if desired, but not more

a. If it says one Snickers bar, you can eat a Snickers bar
b. If it says two apples, you will eat two apples

4. Must be “real-for-you” or you won’t stick to it

5. It is not for a perfect eating plan

a. It is to show you what you truly eat
b. It is to help you decide ahead of time using pre-frontal a cortext
c. It is to help you develop a weight loss habit that will grow with you as you use habits, pre-frontal cortext, etc., to reach your goal

 

D. Do This Every Day or Every Night for the Next Day

1. At first, it won’t feel like a diet—you are putting anything you want on it

2. Each week or so, do what I call the “1% Jump Up”—where you jump up in your food choices and habits by one percent

a. Four cookies goes down to two cookies
b. Thick crust pizza goes down to thin
c. One soda is replaced by a water
d. Eating three times a day instead of four or five
e. Drinking less sugary coffee drinks over a large 650 calorie drink
f. Progression—Full sized Doves and M and M then snack size then sugar-free chocolate/dark chocolate

3. Eventually, you will create a food protocol where you list all the foods you eat every day—except for your one or two free foods each week

a. Right now, your protocol is whatever you want it to be
b. But with each “1% Jump Up,” you eat better and better in a more natural, habitual manner
c. And all the while, you are using the “decide ahead of time” method to keep you on track—your pre-frontal cortex
d. Help in creating a real food protocol vs. not real foods: https://donnareish.com/first-five-days…/

 

E. Resources and Future Help

1. Next session of my Intermittent Fasting Course starts Monday: https://intermittentfastingcourse.com 

2. Subscribe to blog for videos, articles, freebies, and more: https://donnareish.com 

3. Join FREE FB group where I teach every week: https://www.facebook.com/groups/318664198605086/ 

3 Ways to Get Into Ketosis (Broadcast 52)

3 Ways to Get Into Ketosis (Broadcast 52)

 Dear Listener and Learner,

I’m so glad you’re both! We can listen, listen, listen…but it is learning/applying what we hear that really matters. Doesn’t it? Anyway, thanks for joining me!

Ketosis is a coveted space to be in by many people. When most people think of ketosis, they think of the keto diet. However, if the keto diet were the only way to get into “fat burning,” how would people lose weight every day with other protocols?

(Yes, please….make all decisions for your health and weight management through three lenses: research, personal experience, outside observations of others!)

Come to find out, we can get into fat burning in many ways. On today’s broadcast, I discuss three ways to get into ketosis—that is three ways to burn through circulating glucose and stored glycogen to get the body into the optimal position for fat burning.

In this broadcast, I discuss what is ketosis and why people seek it. Then I move into three ways that we can get into ketosis. The first way is the most commonly known—the ketogenic diet. I also point out some of the downfalls of this method (including that people think they’re doing keto is they simply reduce carbs—the keto diet is not simply reducing carbohydrates).

The second way I discuss is my personal favorite, Intermittent Fasting. Who knew that we can get into ketosis daily with simply not eating for 16 to 20 hours out of every 24 hours!? Fasting has been found to get people into ketosis/fat burning 16 x more frequently than the typical diet.

The final way I discuss is another personal favorite—strength training. Strength training is a FAST way to burn through glycogen stores in the muscles—like rapid fasting! How cool is that?

I summarize this week’s broadcast with the many benefits of being in ketosis and how long it takes in the beginning stages of Intermittent Fasting. Learn more in my free upcoming IF workshop— https://intermittentfastingworkshop.com 

All of my broadcasts are sponsored by my plant-based supplement business. These amazing products, along with Intermittent Fasting, have helped my husband and I just reach the status of “The Minus 200 Pound Pair,” losing over 200 pounds together (150 of them in the past couple of years with Plexus products and Intermittent Fasting!). Shop for the pink drink, magnesium, omegas, energy products, and more at https://reisheshealthysupplements.com  

Hope this broadcast helps you make decisions about your health and weight management. I soooo want the best for you…..soooo much!

Love and hope,

Donna

P.S. Don’t miss this week’s FREE workshop— https://intermittentfastingworkshop.com 

A. What Is Ketosis and Why Do People Seek It?

 

1. Ketosis is a normal process that happens when your body doesn’t have enough carbs to burn for energy. Instead, it burns fat and makes substances called ketones, which it can use for fuel.
2. Ketosis helps body burn its own fat stores instead of burning circulating glucose from carbs and proteins.
3. Process: Body burns through circulating glucose from carbs and proteins. Then goes into muscles and liver to burn stored glycogen (stored glucose that didn’t get used previous meals). Once all is burned, theoretically, body starts releasing ketone bodies and starts burning body fat.
4. In IF, we call this “dining in.”
5. Gives many physiological benefits such as body fat burning, better cognitive function, way fewer cravings, appetite control, and more.
6. Research shows many benefits on the body—lower risk of heart disease; improved insulin resistance; potential positive effects on Alzheimers Diseas and Bipolar Disorder….BUT
7. Research shows many of the same benefits on vegan/vegetarian/high carb diets.
8. Most improved health markers across the board in robust, trustworthy studies are found in eating less food/fewer calories overall—i.e. eating what our bodies need at the weight that is good for our bodies. (This doesn’t mean extreme calorie deprivation or eating what it takes to maintain a current weight if that weight is too much.)

 

B. Three Ways to Get Into “Ketosis” Intro

 

1. Important to note that getting into ketosis is not the be all/end all for weight loss—people lose weight every single day by doing a variety of calorie lowering/movement increasing activity!
2. Research + Observation + Personal Experience=Weight Management Method for Each Person
3. Many like to get into ketosis because it helps the body burn its own body fat better/puts person in optimum state for fat burning/weight loss…..BUT
4. We must remember that even people not in ketosis lose weight all the time!
5. If one of the methods below helps you get into fat burning better/lose weight better/manage your weight better, then that is a win for you!
6. If one of the methods below does not help you manage your weight, then it is not for you! Choose something that works for you!

 

C. Method One: The Ketogenic Diet

 

1. True ketogenic diet is approximately 75% fat; 20% protein; 5% carbohydrates.
2. True ketogenic diet is not simply “lowering carbs”
3. Ketogenic teachers—no onions or tomatoes; no chicken breast (too high protein without fat); no lean meats of any kind
4. Why you can’t “kind of keto”
5. Ketogenic diet gets you into ketosis 4X faster than SAD
6. Some say calorie padding that lets you eat more calories—only true (if it is) for 100% compliance….going off and on means you are on a high calorie/high fat diet
7. Works well for people who can truly stay on it
8. Takes 1-10 days to get into ketosis with a true keto diet (i.e. no cheats).
9. Downfalls: Hard to stay on; missing a lot of healthy foods; eating super calorie dense/fat dense foods, so perfection is required; doesn’t differentiate between real/good carbs and processed carbs; demonizes carbs and diminishes importance of protein; people think it’s the magic bullet and don’t realize they simply eat too much. Period.

 

D. Method Two: Intermittent Fasting

 

1. Time restricted eating—not eating for 14, 16, 18, 19, or more hours out of every 24 hours.
2. Eating in an eating window of 4-8 hours per day rather than eating constantly.
3. Found to get body into fat burning/ketosis 16x faster than typical eating.
4. Reason it gets into fat burning faster than keto diet or exercising is because you’re not consuming anything at all, so body can burn through circulating glucose and stored glycogen more easily.
5. Can take a couple of weeks of consistent fasting to get into ketosis, but depending on diet and fasting times, you can then get into it daily after that.
6. Downfalls: people think it’s the magic bullet and don’t consider that there is a perfect storm of health components that come together for weight management and health (you can’t fast yourself to healthy weight if you are eating more than your body needs during your eating window); hard at first. (Why I have a one month course: intermittentfastingcourse.com )

 

E. Method Three: HIIT or Strength Training

 

1. Burn through glycogen stored in muscle quickly.
2. I like to say that I just fasted an extra two or three hours after 30 minutes of strength training as it goes right into the muscle and burns the glycogen quickly.
3. Time it takes to get into fat burning with exercise will be based on intensity of exercise and diet (how much circulating glucose and stored glycogen do you have to burn through?).
4. Strength training is the gift that keeps on giving—burn 300 calories today or 300 calories every day in nine months!
5. Downfalls: People think they can out exercise a bad diet; people put more than 10-20 percent emphasis on it (weight management is 80-90% food; 10-20% activity).

 

F. Summary

 

1. Fat burning/ketosis can feel really great!
2. Ketosis is not needed for weight loss/weight management.
3. IF is my favorite way to get into fat burning—feels great; easy to maintain once you’re into it 2-4 weeks; never have to go off and on (just adjust your hours).
4. Learn more at donnareish.com
5. Learn more at Donna’s Intermittent Fasting Group
6. Free workshop in two weeks—sign up today…. https://intermittentfastingworkshop.com 

Intermittent Fasting Journal #51 – How Ray Baby’s “Pollyanna” Approach Was Mostly Right—Our Thoughts Dictate Our Actions

Intermittent Fasting Journal #51 – How Ray Baby’s “Pollyanna” Approach Was Mostly Right—Our Thoughts Dictate Our Actions

In this broadcast, Donna Reish, author of over 100 curriculum books for students, Intermittent Fasting teacher, blogger, and online teacher, teaches how our thoughts affect our results by looking at her husband’s Pollyanna way of thinking.

She delves into how working with weight loss and life coach Brooke Castillo in Self-Coaching Scholars has led Donna to see how her husband’s way of thinking has been right all along! (Gasp!)

When we think differently about people, situations, our goals, life’s disappointments, and more, we act differently. When we think good thoughts, we act in a way that brings good results. When we think bad thoughts, we act in a way that brings bad results.

Donna applies this to work, marriage, weight loss, and exercise with examples of both—thoughts that lead us to negative results in these areas and thoughts that lead us to positive results in these areas.

She then talks about the need to be extremely specific in our thoughts—take a circumstance or person and think an intentional thought—and then our actions will follow these specific thoughts.

A. Ray Baby’s Pollyanna Approach

1. Pollyanna known for her positive outlook, which Ray Baby definitely has
2. Moreso—Pollyanna has a unique change in thinking that affects her results or outcome
3. “When you look for the bad, expecting it, you will get it. When you know you will find the good—you will get that…”
4. Ray Baby’s application of this

a. Empathy—one of the most important qualities that we worked on with our kids—“How do you think that makes him feel?” Before it was a thing!
b. When anything semi-bad or negative happened, Ray would apply Pollyanna approach with empathy

 

B. Limitations of Pollyanna Approach

1. Doesn’t assume that life is 50% bad and 50% good
2. Obviously, there are many situations where we wouldn’t want to apply this or it wouldn’t serve us
3. But we can apply it more than we think we can: “There is something about everything that you can be glad about, if you keep hunting long enough to find it.”

 

C. How Thoughts Affect Results

1. Small portion of the Thought Model by my weight loss coach, Brooke Castillo
2. Thoughts are sentences in our brains—we usually repeat the same sentences over and over again without realizing it.
3. Not just “power of positive thinking” or “name it and claim it” or some other “woo woo”—we start doing what we think about a lot! Period.
4. Might be thinking “Of course, our thoughts affect what we do”—but if you really believe it, you would change your thoughts
5. Not enough to “think on these things” with repeating verses/no application or “positive thinking” where we try to will ourselves to not think something bad
6. In order to change results, we have to be specific and purposeful in our thoughts
7. Example in business

a. Old Thought: Boss too demanding Result: Talk about him; not work your best
b. New Thought: Boss has high standards of excellence. Result: I work harder to achieve excellence

8. Example in co-working projects/acquaintances

a. Old Thought: She thinks she owns the swim team. Result: Animosity; gossip; not wanting to make the team better
b. New Thought: She is an efficient leader. Result: Doing my part to make the team a success for my children.

9. Example in marriage

a. Old Thought: He always nags about crumbs on the counter/tired of it. Result: Not try to keep the kitchen cleaner.
b. New Thought: I’m so grateful he cares about the details of the house. Result: Working together to make house better.

 

D. When and How to Use This!

1. On the 50% of the bad that you can actually affect
2. Admitting and accepting that my thoughts do affect my actions—and that I want different actions in my life
3. Going backwards or forwards—Look at an action in your life you have that you don’t want—if thoughts affect actions, then you can go from an action to a better thought.

a. Example: My action is that I don’t exercise when I say I’m going to. My thought is that the little things don’t matter that much—it takes too much to make a difference. If I want the exercise action to change, I have to think something different: Every tiny change every day adds up to an amazing result. Therefore, I exercise every day, knowing that it will produce a positive result.
b. Example: My action is that I don’t call my parent because I think they will complain and I don’t want to hear it. If I want to call my parent more, I will change that thought to I want to hear my parent’s heart and be there for her. My action is to call her and listen intently.

4. Less “think good thoughts, think good thoughts, think good thoughts” and more specificity in my thoughts—apply a specific thought to an action. Completely link the two.

E. Not an Easy Switch!

1. Pollyanna said this herself: “It’ll be just lovely for you to play — it’ll be so hard. And there’s so much more fun when it is hard!”
2. If you care about making a change, you will do this in every area you want to change—you won’t leave it to chance.
3. Results are worth it—no longer holding others prisoners to your demands; way more peace in relationships as you just let others be what they are; less disappointment in life since you are controlling what you can truly control and letting the rest go; makes the 50% bad in life more bearable.
4. You will develop profound empathy and, if you are a Christian, you will be more specifically applying all of the “think on these things” verses, which result in growing in your faith and love for others.

F. Other Links

1. Sign up for blog and receive one of my freebies https://donnareish.com

a. Intermittent Fasting Start Up Charts (20 page booklet with four start up chart situations)
b. Sugar-Free Solution (60 page recipe book with tips and recipes reducing sugar and using healthier, non-glucose-impacting alternatives)
c. Calories IN-Calories Out Game and Video Series—learn sooo many things that affect weight loss, inch reduction, cravings, and more!

2. All broadcasts are sponsored by my healthy supplement biz—check out our store here https://reisheshealthysupplements.com
3. Learn about our amazing pink drinks!

Intermittent Fasting Journal #49 – Six Seductive Craving Concentrations

Intermittent Fasting Journal #49 – Six Seductive Craving Concentrations

In this broadcast, Donna Reish, blogger, weight loss coach, author of over 100 curriculum books, and Intermittent Fasting teacher, teaches about Dr. Stephan Guyenet’s seductive nutrient combinations (from his book, The Hungry Brain) in a concept she calls “Six Seductive Craving Concentations.”

 

Donna opens the video with how she discovered her “trifecta”—the effect that the combination of flour, sugar, and fat has on her cravings and overeating via pastries, cookies, pies, cakes, and donuts. As she pondered this, she hit upon overweight/brain researcher, the aforementioned Dr. Guyenet, and was able to start piecing together why these foods had this effect on her. (Hint: It isn’t the sugar or the flour or the fat alone—otherwise people would be overweight from Twizzlers or plain sandwich bread or spoonfuls of butter!)

 

Donna teaches Guyenet’s seductive nutrient combinations and their effect on the brain chemical, dopamine. She explains what dopamine is and how it is spiked through the Six Seductive Craving Combinations: sugar, starch, fat, protein, salt, and glutamate. She gives many examples of the combinations and intensity of the combinations and their influence on our cravings, overeating, and overweight.

 

Donna leaves readers with some powerful take-aways, including how we all need calories to live, but not in the concentrations we often have in processed foods; how we need to reduce foods with hyperpalatable or seductive qualities in order to gain control of our eating; how simple foods reduce our cravings; and more.

A. My “Trifecta”

 

  1. To Ray Baby: I could eat much better if it weren’t for cupcakes, donuts, cake, cookies, and brownies
  2. To Ray Baby: Hey, those all have flour, sugar, and fat in them! There must be magic in those! It must have something to do with the TRIFACTA!
  3. To Myself: Hmmm….maybe I’ll be a researcher….this seems to be breaking news…
  4. Read book, Hungry Brain, by Stephan Guyanet

a. I’m not smart enough to be a researcher

b. Someone else already figured out my problem long before me

B. Hungry Brain and Dopamine

 

  1. Ever hear someone say, “And now I just don’t want that junk at all!” And think they are surely lying!?
  2. What did they do? They reduced the number of times they had certain food combinations (i.e. flour, sugar, fat; processed foods; salty/glutamatey/fatty; etc.) and they gradually reduced their need for those things
  3. How did this happen—Dopamine spikes!
  4. Dopamine

a. Learning/motivational chemical released in the brain from certain pleasures that will ensure we will repeat that pleasure

b.Not as much a “pleasure” chemical as a learning/motivational chemical

c. Especially centered on addictive behaviors, certain food properties, drugs, sex (though all foods are affected by it to a certain extent)

d. Good news—if we don’t spike it so often and so strongly, the brain forgets (cigarette smoking analogy)

C. Seductive Six—These are the nutrients/properties that combine to give us the strongest “addictive” behaviors, cravings, dopamine spikes

 

1. Sugar
2. Starch
3. Fat
4. Protein
5. Salt
6. Glutamate (savory flavor like MSG, bone broth, etc.)

 

D. How Do These Seductive Nutrients Work?

 

1. Receptors in small intestine detect the concentration
2. Send messages to brain
3. Brain gives dopamine/motivation to want more
4. We learn that this is a food we want

 

E. Top Craved Foods

 

1. Chocolate
2. Pizza
3. Salty
4. Ice cream
5. Sweets and desserts (non ice cream)
6. Meats and chickens
7. Brads and pasta

 

 F. Take Aways

 

1. We need calories—all six of the seductive nutrients are caloric except for salt

2. We don’t need the calories our ancestors needed

3. We don’t need the calories that foods with many seductive qualities have in them at the levels we eat them (i.e. processed foods)

4. The more concentrated the Seductive Six nutrients in a food, the more they will trigger us to crave them, over desire, and over eat.

 

a. Potato chips and dip vs. Cheezits/pretzels with a tiny bit of salt and starch

b. Might really long for nacho supremes fully loaded (with 5 of the 6 seductions) but be able to stop more easily on homemade tacos with baked corn shells or healthier soft shells (2 or 3 of the seductions and not in such strong concentrations)

c. Cupcakes or donuts (4 of the 6 seductions) vs. sprouted toast with low sugar jelly (2 seductions and less concentrations)

 

5. It’s not just the number of the Seductive Six nutrients but also the concentration of them that wreak havoc on our cravings–Pastries (3 of 6 seductions but higher concentrations)

6. Simple foods, whether homemade or store bought, can help us keep the seductive six lower

a. Spaghetti with lower sugar marinara and ground turkey vs. lasagna

b. Lower fat cheese spread with homemade crackers vs. Club crackers with “crack cheese dip”

c. Super simple meals at home!

 

i. Meat/protein that is not hyper palatable

ii. Starch without so many seductions

iii. Cruciferous veggies in simple ways (i.e. not 1800 calorie salads with all seductions except sugar!)

 

7. Less seductive, less hyper palatable foods are—BONUS—lower in calories, fat, and carbs

 

a. Reducing our dopamine spikes

b. AND…reducing caloric load—one of the true things in research to show longevitiy….less food!!!

 

8. Good news—Fuel Foods (those you eat on a daily basis without so many seductive concentrations) do not have to be yucky!!!

 

 

Want to Learn more!? Taught this material for 30 days in April in my FREE FB Group….Join here and search April 1, April 2, etc. in the search feature to watch the videos in order!

 

Subscribe to the blog for FREE Intermittent Fasting Start Up Charts and/or a FREE Sugar-Free Solutions e-book! https://donnareish.com

Intermittent Fasting Journal #48 – 15 Clues That You Believe Calories Matter

Intermittent Fasting Journal #48 – 15 Clues That You Believe Calories Matter

In this broadcast, Donna Reish, author of over 100 curriculum books for students, blogger, weight-loss coach-in-training, and Intermittent Fasting teacher, goes where few IF peeps go: the calorie problem.

She opens with a study that shows just because “experts” say it doesn’t make it true. (Especially when other experts/researchers say something different!) You have to bring together research, your observations of those around you, and your own personal experience.

Donna delves into how the thought that calories have no bearing on weight loss (or health!) can be dangerous because consistently overeating can cause little weight loss, health concerns, unnecessary expense, and more.

Then she introduces fifteen clues that show that maybe you really do believe in calories—just a little. And what we should do with this information (i.e. eat less overall!)

These clues range from watching the calories you burn on devices to cutting back portion sizes to your past history of losing weight while decreasing calories to eliminating nuts or other fattening foods, and more. She emphasizes the importance of defining what you mean when you say “calories don’t work” or “calories don’t matter.”

A. Introduction—Everyone jumping on the “calories don’t count” bandwagon reminds me of the study done by psychologist Solomon Asch in the 1950’s. (Non-related to calories, the study is detailed in Chapter 9 of Atomic Habits.)

  1. Study

a. Subject entered the room with other people who were actors (subjects didn’t know this)

b. Group shown one card with a single line on it and another card with three different sized lines on it (A, B, and C

c. Each subject asked to choose the line on the second card that was most similar to length of line on the first card

d. At first everyone agreed

e. Then the actors were told to give the wrong answer

f. Subject would watch actors do this—and laugh at first but then they agreed with the actors

g. As the number of actors increased, the conformity of the subjects increased

h. One actor and one subject—no change

i. When the actors got to eight total, nearly 75% of the subjects agreed with the actors even though the answers were wrong.

 

2. Applying this to calories

a. Various eating protocols have come forward telling us that calories do not matter, they are outdated, they have no effect on weight, etc.

b. They say that only the food types matter (keto, low carb, vegan, vegetarian, low fat etc.—they all work!).

c. And we hear it so much that we can become like the subjects in this study—these people must be right. I don’t know what I’m talking about.

d. Calories are not everything—but to say that they do not matter isn’t true—and is not believed by that many people (according to the clues below).

e. Saying that calories do not matter at all is dangerous to those happily eating a certain protocol—but consistently overeating, causing little weight loss, health concerns, unnecessary expense, and more.

f. See if any of the “clues” below apply to you—maybe you really do think that calories make a difference? Even if it is only part of the picture!

 

 

15 Clues That You Believe Calories Matter

 

1. You fast to reduce total intake to a short period of time.

2. You believe research that controls calories.

3. You cut back on your food to prepare for a calorie dense occasion.

4. You know people who have lost weight with calorie reduction.

5. You add another protocol to fasting as you get close to your goal weight (reducing intake further).

6. You cite the Biggest Loser Study (in which participants actually did lose weight reducing calories).

7. You do little calorie-saving things like air pop popcorn, use an air fryer, use almond milk instead of cream, etc.

8. YOU have lost weight before on low calorie diets.

9. You don’t define the phrase “calories don’t work” when you say it.

10.  You buy individual packs of nuts because they’re “too fattening” by the handful.

11. You don’t eat keto–so you spike insulin every time you eat…..so do you really believe it’s all about insulin and never calories?

12. You say “so and so says” because you’re not sure yourself that calories have no effect.

13. You say “I need to reduce portions” or “I need to quit snacking”—this is the same as saying “I need to cut my calories.”

14. You look on your Fit Bit or smart phone to see how many calories you’ve burned.

15. You pay attention to calorie counters on exercise machines.

 

***You don’t have to count calories to lose weight (I don’t). But you probably show in the clues above that they do affect weight control!

#choosethebestcalories    #eattolive     #eatlessfood

 

Intermittent Fasting Journal #47 – Most Packaged Snacks Have 130 Calories

Intermittent Fasting Journal #47 – Most Packaged Snacks Have 130 Calories

In this broadcast, Donna Reish, curriculum author of over 100 books, weight loss coach, blogger, and Intermittent Fasting teacher, teaches about the 130 Calorie Snack Concept—that is, that most packaged snacks have 130 calories in them for every 30 grams of snack (or approximately 4.5 calories per gram). This is the case for nearly all packaged snacks–health food store ones and all out “junk food” ones. Donna doesn’t delve into the ingredients in snacks or the macros (that’s a topic for another day). Instead, Donna explains why this matters to those seeking to lose weight:

(1) Calories, or total food intake, really do matter;

(2) The question isn’t how many calories a packaged snack has; the question is how “big” is a 30 gram snack and how satiating is it?;

(3) Stomach filling is based on a combination of volume, fiber, and water;

(4) Many snacks leave us hungry;

(5) Real foods always win–they have all of the fluffy qualities that fill us up (and give us important nutrients);

(6) Snacking is often entertainment–reduce snacks and total number of eating episodes!;

(7) Foods are not good or bad–until they help or hinder your goals.

Get Donna’s Intermittent Fasting Start Up Charts for free at https://donnareish.com/daily-intermittent-fasting-start-up-charts 

Order healthy supplements at https://reisheshealthysupplements.com 

Some Take-Aways From the 130 Calorie Snack Concept

 

1) You, at least in part, believe that calories matter. (95% of people probably do based on actions.)

2) Packaged snacks (even “health food store” ones) all have about 130 calories per 30 grams—the question is “How big is 30 grams?”

3) “Fluffiness”/stomach filling=combination of volume, fiber, water, protein, and fat (in terms of satiety).

4) Some snacks just don’t give the stomach filling needed–and leave us hungry.

5) Many snacks have too many “Six Seductive Craving Combinations” and lead to overeating.

6) Real foods always win! Forget macros and think about realness—they have all the “fluffy” qualities!

7) Snacking is often entertainment–reduce snacks and total number of eating episodes for true satiation, craving reduction, and weight management.

8) Foods are not bad or good. They are neutral—until they help or hinder your health and weight goals.

Intermittent Fasting Journal #46

Intermittent Fasting Journal #46

Donna Reish, blogger, Intermittent Fasting teacher, health seeker, and author of over 100 curriculum books for students shares the Four Ways We Reduce Weight, Inches, and Cravings With Intermittent Fasting in this episode. Donna uses her four quad chart to show the four things that affect weight loss, inch loss, and craving reductions. (Scroll down to the bottom to see the charts!)

The four ways we lose include getting into fat burning during the fast, retaining muscle through fasting, skimming off calories (and reducing cravings/controlling appetite through fasting), and boosting our metabolism. Donna then describes IF as a lifestyle and how we CAN tweak the schedule as desired, but veering too far off or constantly making exceptions can lead to our “stopping and starting” IF—which reduces the chance of it becoming a lifestyle for us. This episode is sponsored by Plexus Slim, Hunger Control. Get your free sample of this amazing, energy-giving pink drink HERE.

4 Ways We Lose Pounds, Inches, and Cravings With IF

 

A. Four Ways

B. Changing eating and fasting windows—their effect on the four ways

C. Sign up for free IF Workshop— https://intermittentfastingworkshop.com 

D. Join my free FB group–Donna’s Intermittent Fasting Group

Intermittent Fasting Journal #45

Intermittent Fasting Journal #45

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about PMS cravings and mood issues and how to handle them with Intermittent Fasting and eating. Donna reassures listeners that the real YOU is during your non-PMS days. The hormone imbalances, cravings, moodiness, and lack of focus during PMS is not the real you. Believing this and understanding it makes us look more objectively at the PMS days as opposed to feeling bad about ourselves because we couldn’t measure up during those days. Donna begins with what PMS is—and how the lowering of serotonin might be causing us to want more carbs. She describes how many women lose weight the other two weeks of the month but undo that weight loss and gain even more than they lost during the other two weeks of the month. This keeps many women in a perpetual cycle of weight gain, or at the very least weight maintenance at their higher weight (as opposed to a net loss). Next, Donna describes the importance of doing our best, digging deep, getting as many things right as we can during our NON-PMS times. (Get Donna’s IF Start Up Charts!) As we get our food, fast, exercise, and other healthy habits down pat during the “good” days, we will have a greater chance of those habits carrying over into the PMS days. Donna then spends a good portion of the broadcast helping listeners find some PMS-solving snacks and treats that will not undo all of their hard work the rest of the month. She talks about starting with fruit and then moving to less seductive, lower fat treats that aren’t so calorie dense that they wreck your weight loss efforts over all. (Check out Donna’s freebie, Sugar-Free Solutions, at the blog for more “better” snacks during PMS.) This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus’ magnesium supplement, BioCleanse. It has amazing bio-available magnesium, vitamins, and other healthy ingredients to keep you regular, give you energy, help you sleep, reduce axiety, and lessen your pain and inflammation. Try your free sample of the pink drink (Plexus Slim) today: http://donnareish.com/free-plexus-pink-drink-new-slim-sample/  Note: Upcoming webinars this week and next!!! https://intermittentfastingwebinar.com 

A. What Is It and Does It Happen to Others?

 

1. Throughout my diet history, I had two downfalls…

a. One: Weekends
b. Two: Monthly cravings and weight gain

2. What Causes it?

a. Serotinin levels are lower during PMS

i. Feel good chemical in the brain
ii. Body uses carbs to make serotonin (this is why people are often grouchy if they go too low in carbs)
iii. Thus, we crave sugar and starches and snacky foods in order to increase low serotonin levels

b. Hormone imbalances as body does many tasks in general cause body to be out of whack—estrogen levels are high mid-cycle, which cause us to seek more “feel good” foods and activities
c. Chocolate cravings could be a craving for caffeine
d. Sugar cravings could be a deficiency in magnesium (see today’s sponsor, BioCleanse) or chromium (check out my Plexus Slim info)—two nutrients we are often deficient in that are needed in order to take sugar to cells…so we don’t get the “sugar” we are eating and need more and more to satisfy. This could happen during PMS or any time that we are deficient.

3. Different start and stop times

a. PMS
b. PMS after menopause?
c. Two full weeks of uncontrolled misery?

4. Surprise—I wasn’t the only one!

 

B. General Steps to Counteract It

1. Don’t start fasting or working out or changing your eating protocol during this time—watch your calendar
2. Watch calendar closely for the worst days, the okay days, and the recovery days—these will be important to your food, motivation, mood, and more
3. Don’t throw in the towel and call them “cheat days”

a. Cheat days during cycle issues become cheat weeks
b. You will undo all you have worked so hard for
c. Cheat days are shown in research to consume twice as many calories as non cheat days

i. 2,000 calories maintenance
ii. 4,000 calories cheat day is maintenance for two days
iii. You can’t make a calorie deficit with cheat days

4. When your motivation and control are high, make superb fasting, eating, and movement decisions

a. Don’t wane when you are not being affected by your cycle
b. This is the REAL you!

i. This is one of the most important aspects of PMS that we often overlook, especially if PMS is truly half the month for us.
ii. The real YOU is the non-PMS person. Remember this!!!!

c. Be what you want to be when an outside force is not controlling you

5. Make fasting as much of a habit as possible when doing well

a. Many people can still fast pretty well during their bad cycle days if they have the fasting as second nature during the other times
b. It’s often not the fasting that is that affected as much as it is the food choices and amounts—these can be triggered by the hormone imbalances during key times of the cycle.
c. Do NOT throw in the towel on your fasting…adjust, adjust, adjust!

6. Key to helping it (next section) is going to be getting ready for it and knowing when and how you will be affected!

 

C. Misc Ideas—Try Some of These!

 

1. Keep your fasting and eating windows intact as much as possible—sometimes just knowing what you can have when your eating window opens is enough to get you through the fast
2. Use your regular fasting tools that I teach at the blog and in the course—pink Himalayan salt, mineral water, sparkling water, coffee, tea, caffeine, self talk, 5 Second rule, time blocking, etc.
3. Don’t keep the worst offenders in your house. (“When you say no at the grocery, you only have to say no once!”) One of the best ways in general to break really strong food habits is to create barriers….there’s no barrier if the food is in the freezer or in your secret stash drawer!
4. Don’t start new things during this time—such as new exercise regiment or new food protocols, etc.
5. Take advantage of the good days—establish good fasting habits, start exercising more, etc
6. Use same techniques as cortisol lowering (See Broadcast #42)

i. Meditation
ii. Yoga
iii. Deep breathing
iv. Instrumental music
v. Sunlight
vi. Nature
vii. Walking
viii. Things you love that are not food related
ix. Journaling
x. Gratitude journal or list
xi. Prayer
xii. Reading

7. Plan/prepare ahead of time with your strategies and foods and empty junk food cupboards!

 

D. Food Ideas—Try These Things During the Cycle!

 

1. If you have been controlled by your monthly cycle, simply telling you to eat less sugar during that time will not work!

a. So plan for it….
b. Think: If I have to have processed foods right now (i.e. sugar or savory), what is the best worst thing I can have????

i. Sweets that do not have Trifacta—not all three …flour, sugar, fat
ii. Savory that isn’t so fatty (chicken quesadilla over four meat pizza; baked chips and salsa over chips and queso)

c. Make a list of lower fat, lower calorie, lower sugar foods that you think would still satisfy those monster cravings (Think the old Weight Watchers days…..now is not the time to say “low fat foods are bad!”)

i. I use many of my sugar-free treats at the blog
ii. Use non-addictive treats during this time as the addictive properties will only be enhanced and more desired
iii. Examples of treats that are lower in calories and fat so that even if you overeat on them during your cycle, it won’t result in weight gain as easily (Note: I am only recommending this as an alternative to eating a quart of Chunky Monkey or a family sized bag of M and M’s…..I really think real foods as much as possible is the way to go!)

2. Fruit with sugar-free jello or puddings (healthy ones with stevia or erythritol are available on Amazon if you don’t want Splenda or NutraSweet!)

a. Any time you do fruit over calorie dense sweets, you are increasing fiber, stomach distensability is being utilized, water from fruits takes up stomach space, etc.
b. Fruit with sugar-free dips, puddings, jello, etc. could help with the sugar desire while meeting above benchmarks

3. Sweets that are less addictive to you normally

a. Make low sugar, low fat muffins and treats for freezer during this time
b. I use my sugar-free Cream Cheese Whip/Dessert Base made with lower fat cream cheese and TruWhip whipped topping with crispy, lower fat sweets

i. Vanilla wafers or graham crackers
ii. Fruit (I sometimes use sugar-free pie filling with it)
iii. Peanut butter powder made into peanut butter mixed with the cream cheese base tastes like peanut butter pie!
iv. Sugar-free candy bars crushed or sugar-free chocolate chips crushed and mixed into the dessert base is a lower sugar, protein-y sweet snack

4. “Make your own” less sugary treats

i. Graham crackers with homemade or sugar free frosting
ii. Vanilla wafers with melted sugar free chocolate (or chocolate and peanut butter together made with peanut flour or PB2)
iii. Make your cycle sweet treats as low, as unseductive, and as less sugary as possible (since the sugar will just trigger more sugar cravings….)
iv. Low sugar/sugar free jelly toast or jelly bread (I love Aldi’s sprouted bread, Knock Your Socks Off!”)
v. PB and J—lower fat Pb, lower sugar jam or jelly and healthier bread

3. Do the same with savory treats

a. Ask yourself what will ward off these feelings and cravings with the least amount of damage calorie and craving wise?
b. Think lesser fat savory –total caloric intake DOES matter for everyone

i. While “diet foods” might not calm the raging cravings, it doesn’t mean we have to choose the worst offenders in processed foods!
ii. If you love pretzels or Cheezits, you will do a lot less damage calorie wise with these than with chips and dips etc. (and part of what you are after right now is NOT gaining during your cycle and undoing whatever good you just did for your weight management!)

4. Other food tips during this time

a. Make lists!

i. List on phone of lower seductive/calorie sweets for this time
ii. List on phone of lower seductive/calorie savory for this time

b. Purchase these ahead of time
c. Try to go with something off this list before going off the rails entirely!
d. If nuts or beef jerky or string cheese or apples or watermelon or healthy yogurt or cottage cheese with fruit—or anything real will suffice, do that first!!!

 

E. Plexus BioCleanse

 

Today’s Sponsor: https://plexusworldwide.com/raylreish/product/plexus-bio-cleanse 

1. General

a. Magnesium ions draw water into the intestine helping to remove unnecessary or harmful substances
b. Up to 50% of people are deficient in magnesium and will reveal it in the form of vitamin D deficiency (since mag is needed to process Vit D), cramps, inflammation, allergies, constipation, low energy levels, unhealthy gut issues, and much more.
c. In a 2016 review of 40 studies involving a total of more than 1 million people, Wang and his colleagues found that every 100 mg increase in magnesium from food reduced the risk of heart failure by 22 percent, Type 2 diabetes by 19 percent and stroke by 7 percent.

2. Ingredients (non-caloric/non-flavored)

a. Vitamin C (ascorbic acid)
b. Magnesium (magnesium hydroxide)
c. Sodium (sodium biocabonate)
d. Bioflavanoid Complex–orange peel, lemon peel, quince
e. Vegetarian capsule and rice flour

3. Dose

a. First part of day 1-2 capsules
b. Later in day (or bedtime) 1-2 capsules

4. Benefits

a. Helps cleanse gastrointestinal tract (naturally, daily—not a big gush cleanse;
daily bowel movements {or twice daily})
b. Reduces gas, bloating, and discomfort
c. Helps promote regularity
d. Helps remove harmful microbes and substances
e. Relieves occasional constipation
f. Oxygenizes the blood
g. Reduces inflammation and pain

5. More About Plexus!

a. To visit our store click here: https://plexusworldwide.com/raylreish/home

b. To try a free sample of Plexus Slim Hunger Control (pink drink) click here:
http://donnareish.com/free-plexus-pink-drink-new-slim-sample/

c. MetaBurn Info Sheet: https://d2xz00m0afizja.cloudfront.net/assets/us-vo/metaburn-
infosheet-en-us.pdf

d. MetaBurn Video: https://plexusworldwide.com/raylreish/shareables/video-metaburn-
full

e. Helpful MetaBurn video showing how it reduces stress and cortisol levels:
https://www.youtube.com/watch?v=4Ui8mkagFWI&feature=youtu.be

f. Plexus Magnesium Supplement—BioCleanse:
https://plexusworldwide.com/raylreish/product/plexus-bio-cleanse

Sign up for webinar next week! https://intermittentfastingwebinar.com 

 

 

 

 

 

 

 


 

Intermittent Fasting Journal #44

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about what to expect after one month of fasting and what to focus on for your fasting time and your eating window at this point. (She also gives lots of help and encouragement for new fasters in general!)

Donna begins with her and her husband’s “journal.” She talks about how there will always be things to work around and problems to solve. Being a problem solver is a huge part of achieving weight management. She talks about how she has a little longer eating window now (5-6 hours a day) due to her schedule with her husband and her strength training—and how important it is to eat more healthy and real foods when you have a longer eating window. She also describes her opening snack as “more real food” and less villainizing of a certain macronutrient (i.e. fats or carbs).

Next, Donna delves into what to expect and what to focus on during the fasting hours after a while on IF. First she suggests that you get to the fasting hours you desire—even if you need to do it incrementally. Rushing it and then quitting will not give you the adherence that is required to lose weight. (Get Donna’s IF Start Up Charts and try Chart 4!) She recommends focusing on the fast until you have a groove that works for you. She talks about the importance of flexibility in order to make fasting a lifestyle.

After your fasting is where you want it to be, Donna encourages you to watch out for Appetite Correction! It will be coming soon—ghrelin will continue to be tamed. Clock hunger will diminish. Taming ghrelin will happen through consistency in fasting! Hearing leptin signals will start getting better and better as you fast longer.

This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus Slim, the pink drink. She described the XOS—Prebiotic version that feeds the good bacteria in our guts and the Hunger Control—Appetite Suppressing version that gives us fiber to fill our guts up and keep us from overeating. Both Slims balance blood sugar, give energy, enhance mood, help with sleep, provide antioxidants, and much more. Try your free sample today by clicking HERE.

 

 

A. Fasting Journal

 

1. Fasting hours have been a little trickier with Ray’s work schedule and not being able to eat meals together—you would think with only eating one meal (and snacks) we could manage to eat it together!

 

a. Has been more important than ever that I open with a healthy snack with a 5-6 hour eating window instead of 4-5

b. Low carb snack vs real food/healthy snack (not all low carb is real; not limiting certain macros anymore)

2. Working towards eating more real foods (see advice below!)

a. Work with the Appetite Correction that is taking place

 

b. AC will be in the form of not overeating (i.e. just being “done”) AND desire to eat more healthy foods

 

 

B. What to Expect After One Month—Fasting Hours

 

1. Get to 16-20 hours incrementally if needed

a. Don’t stop or beat yourself up because you are only at 14 hours or so

i. Tremendous health benefits starting at 12 fasting hours

ii. Do a more incremental approach if having trouble upping your hours (Use my freebie IF Start Up Charts—Chart #4)

iii. Focus on getting the fast

(1) Don’t try to make too many changes at one time

(2) Don’t try to restrict eating window so much that you can’t fast well

2. Keep tweaking to find what works for you

3. Be flexible when you want to adjust hours

a. Without flexibility, you will be tempted to go off and on

b. Make it a lifestyle

c. Don’t freak out over shorter or longer fasting days

4. Follow all start up fasting advice while you are increasing fasting hours

a. Restarting IF (video)

b. IF Start Up Options (article and video)

c. Five Ways to Start IF (slideshow)

 

 

C. What to Expect After a Month of IF–Eating Window

 

1. Grehlin will continue to be tamed

a. Your body will continue to adjust to the new clock hunger

b. Consistency is paramount in taming grehlin

2. You will continue to hear leptin signals better and better

a. Upcoming Broadcast (Advanced Appetite Control)

b. Email just went out

c. Learn to do the things that cause you to hear leptin better

i. Fasting consistently

ii. Drinking water

iii. Not drinking calories

iv. Eating real foods

v. Eating fibrous foods

vi. Exercising

vii. Eating protein

3. Make the best choices; make specials just what they are—specials

4. Bring in boundaries as needed
a. Not grazing
b. Shorter eating window
c. Less processed food
d. 80/20

 

D. Our Sponsor: Plexus MetaBurn

 

1. Adaptogens

a.Group of herbs known as herbal adaptogens or tonic herbs

b.Long been used to strengthen immunity, improve energy, and enhance the body’s ability to handle stress.

c.According to Whole New Mom: “Adaptogens protect us against stress and help us achieve balance by several means that are associated with the HPA Axis and by acting on mediators of stress response, including cortisol and nitric oxide (NO).”

d. Help the body adapt to stress

e. Non-toxic

f. Help the body achieve homeostasis

2. MetaBurn’s Uses

a. Breaks through weight loss plateaus

b. Helps reduce belly fat and hip fat as it reduces cortisol levels

c. Helps support a healthy mood

d. Increases energy

e. Increases fat burning

f. Helps with cortisol levels

g. Helps with sleep

7 Places to Find Donna and Learn More About Intermittent Fasting!

 

 

 

 

 

 

 


 

Intermittent Fasting Journal #43

Intermittent Fasting Journal #43

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about whether you should continue to fast when weight loss has plateaued, slowed, or stopped. She begins this presentation by telling, in a nutshell, why she and her husband (the two have lost over 100 pounds together in a year on IF) will always practice some form of Intermittent Fasting (in spite of both of their “weight plateaus” right now).

Donna begins this discussion by talking about what was happening to her before IF—always some form of dieting, losing and regaining, perfection or guilt, limiting one macro or another, etc. She also discusses the differences among various metrics—pounds, inches, clothes, appearance—and how we should consider all, not just weight. She also touches on motivation to exercise and change our bodies.

Next, Donna describes the difficulties in achieving leptin and insulin sensitivities. Both of these require us to exercise and eat right—the two things that resistances cause us NOT to be able to do! With IF, these things are done for us. She goes into detail about we can tame grehlin and hear leptin signals. She delves into toher food controls, including the ability to eat closer to what our bodies need (30% less than what we typically ate before IF), the beauty of the built-in boundaries IF provides, the ability to practice 80/20 including parties and special occasions, and much more.

The “other benefits” that Donna describes would be enough to keep anyone on the IF train, even if weight loss isn’t so fast. These include time, money, energy, and trash savings; metabolism boosting; dopamine spikes less with less frequent eating, resulting in our not desiring certain foods as much; inch loss; eating all macros; simplicity; disease prevention; longevity; cognitive function; and so much more!

This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus Slim, the pink drink. She described the XOS—Prebiotic version that feeds the good bacteria in our guts and the Hunger Control—Appetite Suppressing version that gives us fiber to fill our guts up and keep us from overeating. Both Slims balance blood sugar, give energy, enhance mood, help with sleep, provide antioxidants, and much more. Try your free sample today by going HERE.

 

  

I. Our Fasting Journey

A. Weight and sizes

1. Sixteen months for me—25 pounds and 18 pounds to go; from a 14 to a 10
2. Fourteen months for Ray—75 pounds and 25 pounds to go; from a 48 to 38

B. Only inch loss for both of us since November vacation (a couple of pounds here and there)

II. Why We Will Always Practice Some Form of IF

 

A. Weight and size victories

1. What was happening before IF?

a. Always trying some form of dieting
b. Never kept weight off—lost 100 pounds; 40 pounds; 40 pounds; 50 pounds; and many 20 pound losses
c. Struggling between perfection or near perfection and guilt
d. I’ve never been able to lose and keep it off while still enjoying typical foods, all macros, and no severe restriction

2. Weight

a. One measurement
b. Not measurement that shows up to other people, clothing, strength, etc.
c. While we want to achieve a healthy weight, this is the last thing I look at in my victories
d. Eight pounds away from a 100 pound weight loss over the past dozen years—never kept off what I lost before consistently like with IF

3. Size

a. Never been motivated enough to keep a strength training protocol going
b. Never wore as small a size as I do now except for the other time I lost 100 pounds (only for one month!)
c. Never felt like I could get bloating down and look better easily within 24 and 48 hours like fasting can do for our size (pants tight? Fast! Face puffy? Fast! Rings tight? Fast!)

B. Appetite Correction

1. Taming Grehlin

a. Hunger hormone—tells us when we are hungry
b. Never able to control this with any other eating protocol
c. Hungry between meals; hungry before bed, etc.
d. IF has let me control my hunger rather than the other way around

2. Hearing Leptin

a. Leptin is the satiety hormone; people with excess body weight should be signaled by leptin to stop eating….but those with leptin resistance (i.e. most overweight people) do not hear the leptin signals
b. Through IF and the things I have learned (water, fiber, real foods, not drinks, exercise, eating in a small window, etc.), I can hear leptin for the first time in my life that I can remember
c. Leptin sensitivity also causes us to move more willingly—I have never wanted to move more prior to IF
d. The other ways to “fix” leptin resistance include diet and exercise—so you aren’t hearing leptin signals, which causes you to eat more, and you don’t hear leptin telling you to move more, but you can solve this problem through diet and exercise—the very things that this hormone you are trying to hear better will not tell you!!!!

C. Other Food Controls

1. Overall, most of us need to eat 30% less than we do—for longevity, weight management, disease prevention, and more
2. Without AC (above), this is really hard to do
3. Without the boundaries of time, this is really hard to do—we think we are going to “diet” or “not eat this” or “not eat that,” but without AC, boundaries of time, blood sugar balancing, overeating in general on calorie dense foods, we grab a bite of this, take these cookies to bed, pull out the chip bag at 9pm, eat a bagel or donut on the way to work, etc.
4. Food controls in IF are so black and white, so doable, and eventually pay off in weight loss and especially recompositioning of our bodies—if we aren’t fasting, the caloric load will increase greatly without super human willpower that we know will not last for long (because without AC, the boundaries of IF, and other things I am teaching and learning, we can’t sustain willpower)

 

D. Food Freedom

1. While we use AC, time boundaries, and ways to get in our fruits/veggies/fibrous foods/protein within IF, the food freedom has been phenomenal.
2. Without counting but just adopting an 80/20 protocol (80% of the time fruits, veggies, fibrous foods, protein, real foods and 20% “Reish party foods”!), we have been able to lose one to six pounds a month, go down in clothing size/inches, and feel amazing very consistently.
3. What other protocol can we follow that allots for 20% partying, no counting, and consistent weight and inch loss and sustaining?
4. Huge part of the food freedom simply comes from condensing all calories into a small eating window

a. When you eat 1800 calories over 6 eating periods, you have to average 300 calories a time (think all Weight Watchers or vegan foods).
b. When you eat 1800 calories over OMAD/3, that is something like 400 calorie snack; 1200 calorie meal; 400 calorie dessert. This allows you to go out to eat, to eat celebratory meals, etc. that you cannot do with a 300 calorie per eating time approach
c. Even at 2MAD, you have two 900 calorie meals

E. Other Freedoms

1. Time
2. Money
3. Energy spent on food preps
4. Trash

 

F. Other Benefits

1. Metabolism booster (up to 14%)
2. Less desire to eat unhealthy foods: The more frequently you eat, the more you want to eat (blood sugar spikes, dopamine spikes in the brain, etc.)
3. Sense of control that you can’t get striving on severe restrictions
4. Natural calorie control
5. The option to eat all macros—super important for general health
6. Fat burning so inch loss often precedes weight loss (clothing sizes and how you look in your clothes)
7. Simple—don’t plan your life around food
8. More similar to how we were created to eat—not food available in fridge and gas stations every 2-3 hours
9. When you control one of the hardest areas of life to control, that control spills over into other areas—housekeeping, job, working out, eating what your body wants and needs, etc.

 

G. Huge Health Benefits—more research coming out all the time!

1. Disease prevention
2. Longevity
3. Brain health
4. Cognitive improvements

 

III. Plexus Sponsor: Plexus Slim (two versions of the pink drink!)

 

A. Plexus Slim

1. Ingredients

a. Chromium
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

2.Benefits–XOS—Prebiotic formula

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 290times–contributes to overall health
f. No artificial sweeteners, flavors, or colors
g. Raspberry-lemon-watermelon flavor

3.Benefits—Hunger Control formula

a. Same ingredients as listed above
b. Supports healthy glucose metabolism
c. Tastes great
d. No artificial sweeteners, flavors, or colors
e. Fills stomach up with polydextrose to make you eat less
f. Citrus flavor

4. Using Plexus Slim Hunger Control With Daily IF

a. During fast

i. 20 calories but only 2 net carbs
ii. ii. Designed to balance blood sugar levels, so will not cause an insulinspike
iii. iii. Immediately takes away hunger
iv. Hunger reduction will continue for hours after consuming

b. Thirty to sixty minutes before opening window or before OMAD

i. Water mixes with the polydextrose to expand and fill up stomach
ii. Hunger is reduced
iii. Stomach capacity is shrunk
iv. You will feel full more quickly and not get hungry after

 

B. Learn more about Plexus

1. Visit our store HERE

2. Hunger Control Slim (pink drink) HERE

3. Try a free sample of Plexus Slim Hunger Control (pink drink) HERE

 

 

 

 

 

 


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