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
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?
Intermittent Fasting Journal #51 – How Ray Baby’s “Pollyanna” Approach Was Mostly Right—Our Thoughts Dictate Our Actions
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.
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.
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.”
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:
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.
Intermittent Fasting Journal #45
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.
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.
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