FREE “Start Intermittent Fasting Tonight” Webinar

 

 

July FREE IF WEBINARS—Choose the Date/Time That Works for You!

 

Thursday, July 22nd @ 8:00pm Eastern Time

Sunday, July 26th @ 9:00pm Eastern Time

Tuesday, July 28th @ 10:00am Eastern Time

Wednesday, July 29th @ 8:00pm Eastern Time

 


Do you long to manage your weight while still enjoying birthday parties, weddings, showers, family dinners, and other special occasions?

Do you wish you could meet your fitness goals while still enjoying social events and nights out to your favorite spots?

Do you love to vacation and enjoy the local cuisine without guilt?

What about health…..have you heard the amazing health, anti-aging, longevity, immune-boosting, muscle-restoring, and disease prevention benefits of Intermittent Fasting?

Daily Intermittent Fasting (IF) might be the exact weight management, health, and fitness program for you….and you can find out for sure in my FREE webinar, “Start Intermittent Fasting Tonight.”

In this webinar, Donna Reish, blogger and IF teacher, will answer the top Intermittent Fasting questions for you in an engaging, interesting, and colorful presentation.

I’d love to have you join me for a free one hour webinar where I answer ten most common IF questions…

1) What is fasting?

2) Who should fast?

3) What happens during fasting?

4) Do I have different fasting options?

5) How do I lose weight with IF?

6) Can I eat whatever I want?

7) What are the benefits of IF?

8) What do I do when I’m hungry?

9) How do I set myself up for success?

10) Can I do it forever?

Check out this short video where I describe the webinar!

I’m excited to teach this life-changing material–and I can’t wait to see YOU in the webinar!


Links to Learn More About Intermittent Fasting

Sign up for my free Intermittent Fasting webinar, “Start Intermittent Fasting Tonight,” a one hour presentation to answer your IF questions!

Sign up for my month-long, step-by-step course (starts the first Monday of each month)

Subscribe to the blog and get free IF start up charts

Join my private FB group where I teach IF!

Subscribe to iTunes

Subscribe to Youtube channel

Get my IF app

Recent Articles

 

Goal Weight Identity Training (Free Download!)

Goal Weight Identity Training (Free Download!)

If you have been in the free FB group for a while, you might have noticed two things:   1) I have changed the name!!! It used to be Donna's Intermittent Fasting Group...and it is now Weight Loss Lifestyle! I still teach about fasting all the time (check out my...

read more

Mushroom-Spinach Egg Skillet

We made a new healthy egg skillet recently. Ray Baby loved it! Wasn’t exactly sure what to call it! Super easy and healthy!   Rough steps: 1) “Stir fry” garlic, onion, and seasonings in chicken base, Worcestershire sauce, and red wine. (Can use olive, avocado, or...

read more

Categories









Thanks for hopping on my blog to learn about feeling great and living well! I’d love to give you my Sugar-Free Solutions guide and recipe book to help you learn how to reduce sugar and use healthy sugar substitutes in your cooking and baking. Put your deets below, and you will receive it in your inbox!

Where would you like me to send your free Sugar-Free Solutions guide and recipe book?

Powered by ConvertKit

Plexus

Check out the supplements that have changed my life!

Ray & Donna Reish Independent Ambassadors #1382677

Save Save

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

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

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

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!

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

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

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

Think-Feel-Eat Episode #7: Urges and Feeling Feelings!

Think-Feel-Eat Episode #7: Urges and Feeling Feelings!

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 what Urges are. This is super important because if we don’t identify any time we want to do anything off plan or schedule, we are having an urge, we won’t be able to tackle them head on.

 

Specifically, I teach about how 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.

This assumes that we have a plan in place (time plan with some form of time restricted eating and food plan with any boundaries we choose—food types, calorie counting, low carb, low fat, counting macros—whatever your plan might be).

(Are you fasting? Free webinar! Intermittentfastingwebinar.com)

Once those are in place, we delve into what urges are and how they feel in our bodies—and what drives them.

Next, I go into one of the biggest factors in handling our urges—deciding ahead of time, using our pre-frontal cortext (rather than our “toddler brain”). We can’t count on willpower or good intentions in the moment of urges. We must plan ahead to overcome them.

Lots more valuable info that will set us up for next week when we look at four responses to urges and how to get to the point where we have fewer urges rather than always trying to battle urges.

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

Outline below!

1. Alarm at First Assembly

A. What Are Urges?

1. Any time we have a desire to eat….

a. At a time we didn’t determine we would eat
b. A food that we didn’t plan to eat
c. An amount that we didn’t plan to eat

2. We can’t overcome urges if we don’t have protocols in place that show when something is an urge

a. Are you eating when you’re not scheduled to? (Not really sure…can’t know it’s an urge.)
b. Are you eating a food you’re not scheduled to eat? (Not really sure….can’t know it’s an urge.)
c. Are you eating an amount that is not planned? (Not really sure…can’t know it’s an urge.)

3. Create a Tomorrow Real-for-Me Plan! (more later…)

a. Exact foods
b. Exact amounts
c. Exact times
See more about this in Episode 53 here

B. What Is Overriding Urges?

1. Over-riding our primitive brain is how we overcome urges—and this makes us uncomfortable…very hard to do as our brain wants us to pursue and maintain comfort.

a. Overcoming urges is feeling feelings that we don’t want to feel
b. It is deciding you don’t mind living with the anxiety or the restlessness or the deprivation that you will feel when you don’t give in to urges

2. Buffering with food

a. We buffer our feelings with food when we don’t want to feel them
b. This buffering involves giving in to urges of all kinds (food, pleasures, etc.—all of it feels better than the feelings we don’t want to have)

C. Why is overcoming urges so hard?

1. Urge is an emotion that is intensely driving actions

a. Urges are urgent…urging us to take action immediately
b. Food urges feel urgent
c. Food urges are driven by the need for reward, pleasure, and comfort

2. Nothing wrong with us for having urges…

a. Having desire for pleasure is what we are created to do
b. But overriding it is a process of feeling emotions but not giving in to those emotions
c. The point of junk food is to make us want them
d. (The point of all food is to make us want it)
e. You are a human with a very complex brain that drives urges for us to stay alive—dopamine spike—super important, eat more of it, you need this…fees like life and death

3. We have choices in Think-Feel-Eat…. TFE #6

a. We can make a choice with our pre-frontal cortex rather than our toddler/primitive brain
b. It will feel super powerful but we have to give consent; we don’t have to give in
c. The urge gives us vibrations in our body (feelings)….we have to stop it in the thought…and that usually can’t be done long term unless we do it ahead of time
d. Using willpower, distractions, barriers, etc., can help…but not forever and not as well as using our pre-frontal cortex (deciding ahead of time, creating Thought practices, etc.)—Episodes #60 and #61
e. Using pre frontal cortex ahead of time is better and more long term than fighting against it

Think-Feel-Eat Episode #6: Donna’s February Thought Work—and How to Get Your Thought Work Started

Think-Feel-Eat Episode #6: Donna’s February Thought Work—and How to Get Your Thought Work Started

This episode digs into what Thought Work is and how to set yourself up to implement ongoing Thought Work for weight loss or any goals you have.

It begins with the differences in Thoughts (and Beliefs—and how Beliefs are more difficult to control than simple, fleeting Thoughts), Feelings, and Actions. And then delves into the interrelationship among the three and how we can manage our Thoughts if we do it on purpose and with a dependable framework, such as Think-Feel-Act or Brooke Castillo’s Self-Coaching Model or both.

I dig into some General How To’s for personal Thought Work, including a framework, calendaring it, keeping it simple, being in self-integrity by making small, tiny, atomic habits (Fogg, Clear). I describe how perfection will hold us back from managing our minds and changing our lives.

I introduce my downloadable Think-Feel-Act worksheet for listeners to print off in multiples and use for consistent Thought Work. The top of this sheet has a Thought Drops section to “download” or “drop” all of your Thoughts. The bottom half has the Thought-Feel-Actions section. I detail how to use this sheet.

Then I use some of my February Thought Work to show you how to do the Thought Drops and how to choose which single Thought to work on for that day. I plug my sample Thought into the “Unintentional” side (or the unmanaged side) and show how that Thought leads to a Feeling of defeat and actions that do not serve me in my weight loss.

Then I show my new Thought (a believable one) and how to follow that through the Think-Feel-Eat cycle.

I. REVIEW Thought-Feeling-Actions

Get your handout for today’s material (and print it off and fill it in—you can change your thoughts!)

A. Beliefs

1. But a belief is just a Thought that we have thought over and over and over again

a. Cinderella—“A dream is a wish your heart makes…when you’re fast asleep. In dreams you will lose your heartaches…whatever you wish for you keep.”
b. “A Belief is a Thought your mind thinks…over and over again. Change Thoughts, you will change your Beliefs too…with new Thoughts you’re sure to win!”

2. When we think something over and over, it goes from a thought to a pattern from a pattern to a belief
3. Beliefs are hard to shake—new path through the woods—one that takes us not back to where we are now, but to where we really want to go.

B. Thoughts Lead to Feelings

1. What we think about anything leads us to a feeling about it
2. Understand that Thoughts are just Thoughts—they are optional and we choose to Think them—and we can gain control over them if we do the work necessary
3. Feelings are basically why we do everything—so controlling the Thoughts that lead to Feelings is super important

 C. All of our actions come from Feelings (Which came from Thoughts)

 1. If we want to change a behavior, we have to change how we feel and how we think
2. We can’t just will ourselves to a new action

Get all freebies and downloads at the website for the Think-Feel-Eat episodes!

 II. Daily Thought Work

A. General How To’s

1. Framework—

a. Journal
b. Pages from donnareish.com
c. Think-Feel-Act sheets
d. OR Brooke Castillo’s Self-Coaching Model sheets (also at dr)

2. Calendar it—and make it doable

a. Put it in your calendar at a time you will do it
b. Don’t overextend yourself
c. Plan for 15-30 minutes a few times a week

3. Don’t aim for perfection

a. Doesn’t have to be perfect
b. It is for you
c. You get better and better at it as you go

B. Start With Thought Drops

1. Also called Thought downloads
2. Can be all about a certain topic
3. Can be random
4. Don’t use a question for your thought drops; make it into a statement so your brain doesn’t have to be working on an answer at the same time as you are creating your Thought Drops.

 C. Once you have a good list of Thoughts, plug one in

1. One thought at a time
2. Don’t confuse Circumstances with Thoughts

 D. Think-Feel-Act Worksheet or CTFAR (from Brooke Castillo)

 1. Notice how I chose ONE thought only to do my Thought Work on
2. Plug in that Thought in your Unintentional column—this is what you are now thinking when you don’t manage your mind or you don’t get control of your thoughts
3. Ask yourself how that Thought makes you feel
4. Then create a list of Activities/Actions you are now taking as a result of that Thought and Feeling
5. Then move to the Intentional—if you manage your mind, how can you change that Thought to something that is believable that will help you get a Feeling that gives the Actions you want?
6. What Feeling does that new Thought give you?
7. What Actions will you likely take as a result of that new Thought and Feeling
8. Yay you!

Check out Episode #1 of Think-Feel-Eat for a thorough broadcast detailing this process

Weight Loss Lifestyle #62: Lessons From My 800th Fast (Part I)

Weight Loss Lifestyle #62: Lessons From My 800th Fast (Part I)

Yay—my 800th fast!! This is gonna be festive!

In this episode, I share about how my 800th fast showed up on the Zero app, what I like about the app, and how to use an app to reach your fasting goals. Then I delve into how I average my fasts for the week—and the benefits and potential pitfalls of doing a weekly average.

I describe how for over two years my husband and I never went “off” and “on” but made IF a way of life. I also talk about what breaks my fast to me and signs to look for if you might be breaking your fast in a way that is not helpful to your overall goals.

Finally, I talk about what I have learned about the incredible benefits of Intermittent Fasting—its effects on hunger, whole meals, willpower, control, insulin/leptin, and much more!

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

Check out the video, podcast, and outline below!

I want so many good things for you!

A. Zero App

1. Top part

a. 800 fasts!!!
b. 7 fast average time
c. Longest fast over all
d. Longest streak (misleading…must have pushed the wrong button!)
e. Current streak (misleading…must have pushed the wrong button!)
f. Never went off for 800 days…had a few 12-14 hour fasts for vacations and holidays; had many 14-16 hour fasts for weekend getaways, family events, etc.

2. Graph part

a. Daily hours
b. Average
c. Date
d. Goal reached colors each day (a little misleading if you are averaging)

Start fasting with my help! Use my FREE Intermittent Fasting Start Up Charts

 

B. Learned to Average

1. Never go off and on
2. Use high fasting days as compensation days not punishment days
3. Be careful of average when eating window is long (Decide ahead of time 2 or 3 instances with food, times, and amounts)
4. Averaging is not intended to create a binge or “pig out” day
5. Plan your eating instances even on longer eating window days (2-4 eating episodes decided ahead of time)

 

C. Learned What “Breaks” My Fast

1. “Eight Fasting Gurus on What Breaks the Fast” coming soon! All of them agree that fat in some form (even slight amounts of fat in cbd oil, etc.) are okay during the fast—I disagree as I say why consume anything you have to work through before you start burning body fat!
2. I’m not concerned with a little blip from communion or my 5 calorie supplement or toothpaste or sugar free mint if needed
3. Doctorate NP of Diabetes discusses insulin spikes and their effect and length
4. How I feel= broken fast to me
5. Cravings= broken fast to me
6. Hunger= broken fast to me
7. “Broken” might be for ten minutes then right back to fasting (but don’t use this as an excuse for “breaking” it as the little breaks add up—plus, the worst thing about “breaking a fast” is the ensuing hunger and cravings…don’t do it!)

 

Don’t miss an episode! Join the free private FB group to watch the Tuesday night Weight Loss Lifestyle broadcasts and the Thursday Think-Feel-Eat broadcasts right away!

 

D. Power of Fasting

1. Not affect weight LOSS as much as amount of food eating, cravings, hunger, dopamine spikes, willpower needs, control, etc.
2. Effect on hunger
3. Nibbles vs. whole meals
4. Willpower—need lessened and used in smaller time period
5. Control—says it all!
6. Insulin/leptin relationship
7. Puts me in good position to burn body fat (but not only way to lose weight or burn body fat)

Free webinar! https://intermittentfastingwebinar.com 

Think-Feel-Eat #5: Brain Hacks vs. Thought Work–and How Both Can Help Us With Weight Management

Think-Feel-Eat #5: Brain Hacks vs. Thought Work–and How Both Can Help Us With Weight Management

Hack your kitchen pantry system!
Hack your bedroom closet organizing!
Hack your vegetable cleaning and storage!
Hack your vacation planning!
And hack your brain?
Yep…it’s a real thing. And it is super powerful….and multi-faceted.
To me, brain hacks are like shorter, faster ways to do Thought Work.
And yet, Thought Work is one of the best things in the world to manage our brain–to rein it in and get it under control when it wants to be wild on us!
This broadcast/podcast focuses on both–Brain Hacks and Thought Work.
They have so many things in common:
Both are used to optimize brain function.
Both are used to interrupt negative thought processes.
Both utilize the fact that the brain can run away with itself if not controlled!
I’m excited to teach you how to use both!
Thanks for joining me!
Outline, video & podcast below!
I want so many good things for you!

P.S. Want more of my teacherish ways? Time for course sign up for next month! Use SAVE20 to get 20% off: intermittentfastingcourse.com

A. What is the Think-Feel-Act cycle?

a. Sixty thousand thoughts a day
b. All feelings stem from thoughts—while we can’t just “get happy” or “feel excited,” we can change our thoughts, which will affect our feelings
c. All of our Actions are done from Feelings (and indirectly Thoughts)

B. What are thoughts?

1. What are thoughts—Sentences in your mind.
2. What are beliefs—Thoughts you think over and over again.
3. Power of Positive Thinking oftentimes means that beliefs/thoughts lead to results/outcome.

a. We know this isn’t true or we could win the lottery, think a new car in the driveway, etc.
b. Thoughts to not lead to outcomes—even good thoughts.

4. Beliefs/Thoughts over and over do not lead to results.

(Free webinar next week! Intermittentfastingwebinar.com)

 

C. How does Think-Feel-Act differ from the Power of Positive Thinking?

1. What does give results—Action!
2. This is where we can use “power of positive thinking”—not to get what we want, but to help us DO what we need to DO!
3. Thoughts do not give results—Thoughts give actions!!!!
4. We do what we think about…

a. Why someone says “I’ve been thinking about this over and over and…..”
b. Why when we hear a motivational speaker and think about it, review our notes, talk about it, etc., we start acting.
c. Why it’s important to surround our kids with good things to think about—their peers are HUGE in what they think and thus what they act on.

D. We can Think ourselves to Action

1. So….we can’t think our way to success.
2. But we CAN think our way to actions!
3. TRUTH

a. Thoughts lead to actions
b. Actions lead to results

E. How does Think-Feel-EAT help with weight loss goals?

1. You don’t just think “I can lose weight” and then lose it!
2. Your BELIEVABLE Thoughts give you Feelings
3. And those Feelings lead to productive Actions
4. Rinse and repeat….

F. Learn more!

1. Episode 1 of Think-Feel-Eat…an Introduction to the Think-Feel-Act cycle (important first broadcast in the series!)

a. Video 
b. Podcast

2. Subscribe to blog
3. Subscribe to podcast
4. New Intermittent Fasting Course session begins the first Monday of each month! Intermittentfastingcourse.com

Weight Loss Lifestyle #61: Willpower II–Ways to Overcome or Change the Willpower Gap

Weight Loss Lifestyle #61: Willpower II–Ways to Overcome or Change the Willpower Gap

In Episode #60, I explained that we have a willpower gap—a gap between the amount of willpower that we need each day and the length of day/number of temptations we are faced with each day.

We can do some things to manufacture more—we can refill some of our stores, we can do intentional self care tasks that give us more, and we can do daily lifestyle things that lead to a bump in willpower.

However, the best way to handle the willpower gap is to use what we have wisely, to reduce the need for so much of it, to control hormones to help us with the lack, and other “use wisely and reduce need” moves.

The first way to use our willpower more wisely is simply to “save it up” during Intermittent Fasting. Such a cool and simple trick to not use it for 119 food related decisions all day.

We also decrease our need for it overall in Intermittent Fasting as we help insulin, ghrelin, and leptin to work amazingly well for us–again through IF!

Next, we can actually NEED less willpower when we create automaticity in our lives! Yep…we can use “tiny habits” (Fogg) and “atomic habits” and “deciding ahead of time” (Castillo) to automatize much of our life!

And you know my love for all things Stephen Guyenet (Hungry Brain)! Finally, we can gradually reduce the extreme dopamine spikes that we get from such seductive, hyper-palatable foods over time (even with little choices)….and guess what? Less willpower will be needed!!

Outline , video, and podcast are below!

I want so many good things for you!

Part I: Review of Willpower

A. Willpower Review

1. What it is

a. Using internal strength to over-ride our brain to do something we don’t want to do or not do something we do want to do
b. Discovered in 1988 to be a “thing”
c. “Overriding a feeling in order to act in a way that is different than you feel like acting

2. All kinds of willpower are used each day adding up to overcoming 4 hours of temptations and 119 food-related decisions per day

 

B. Willpower needed for too many things each day–It takes willpower to resist (or sit with) over hunger and over desire

1. Over hunger—hunger signals, ghrelin telling us we are empty; leptin not telling us (or us not hearing it) that we are full
2. Over desire—processed foods, frequent eating, sugar and flour concentrations…all lead to overdesire due to neuro transmitters in the brain that tell us that we want more and more of those things each time we have them.
3. Willpower gap—running out of willpower before we run out of day/time/decisions that willpower is needed for.

 

Part II: Ways to Work With or Overcome Willpower Gap

 

A. Refill Willpower Stores

1. Ways we might be able to refill lagging willpower

a. Human connection—FB groups, people to text, like-minded people, etc.
b. Meditation—even quick sitting and taking 3 minutes of deep breathing
c. Prayer
d. Gratitude—MANY studies show that gratitude replenishes willpower! (Weekly gratitude list and reading it aloud each day)
e. Service—giving to others
f. Self Care

2. Self care

a. Deciding ahead of time is “adult self care”!
b. Don’t rely on immature/emergency self care—this will feel graspy and will not replenish like adult self care that you have decided ahead of time
c. Read, bath, music, instruments, hobbies, exercise

 

B. Intermittent Fasting

1. We do not have the willpower gap that we would have from the aforementioned 119 food decisions each day—no decisions at all for 16, 18, 19 hours!
2. We were never intended to …

a. Eat 7-12 times every 24 hours
b. Have such highly-processed, hyper-palatable foods

3. Our willpower is saved for during our eating window
4. Our insulin is kept low since we aren’t spiking it with food. This gives insulin a chance to drop and increase leptin/our ability to hear leptin and “hear the song of satiety” better.
5. When insulin is low, leptin is increased and heard better— we know when we are full more quickly and more thoroughly than eating all the time. We don’t need as much willpower to stop overeating when leptin is heard so clearly.
6. When we fast, we get control of the hunger hormone, ghrelin, so we actually train our body when to be hungry—so less willpower is needed! We are essentially overriding willpower during our fast through “clock hunger” and “ghrelin taming”!
7. Another benefit of leptin sensitivity (being able to hear leptin signals) is that we start to crave healthier foods—again, without willpower and white knuckling in order to eat those healthier foods.
8. Finally, fewer eating instances means fewer dopamine spikes. (See later in outline!)

 

C. Create Automaticity—Habits, Rituals, and Deciding Ahead of Time

1. Brushing our teeth

a. We brush out teeth with consistency—no sticky notes, timers, phone reminders, leaving things on the counter, charts, etc.!
b. We don’t rely on willpower to brush our teeth
c. We use automaticity, habits, rituals, and deciding ahead of time-as well as the clear desire to do it
d. We brush our teeth AUTOMATICALLY because we have a clear, unambiguous line that we will not cross—I will NEVER leave the house without having my teeth brushed!
e. We have a routine/ritual/automaticity in order for it to happen twice a day

2. We must automatize our eating so that it is more habitual, ritualistic, and automatic

a. Planning and preparing

i. As we plan and prepare, those plans turn into automatic actions and behaviors
ii. Then the plans become habitual and ritualistic
iii. “I got into the habit of”
iv. “I got out of the habit of”

b. Why losing 100 pounds over a decade has actually helped me—plenty of time to make my changes gradually and automatize them and get them to stick

3. Decide Ahead of Time

a. Studies showing we always PLAN to eat better ahead of time—the cake vs. fruit order
b. We always think we can do it when we are planning next week
c. Use this “decide ahead of time” strength to our benefit
d. Decide today WHEN you will eat tomorrow
e. Decide today WHAT you will eat tomorrow (watch for upcoming Protocol Planning broadcasts!)
f. Uses your pre-frontal cortex (adult brain) not toddler brain
g. Uses less willpower since it is decided when you are not in the heat of the moment

 

D. Reduce Six Seductive Craving Combinations So Dopamine Spikes Are Decreased

1. Dopamine is the habit/desire hormone that makes us want to eat junk food.
2. Every time we eat a processed food or drink a sugary drink, our dopamine is spiked, and we need more and more of those junk foods in order to be satisfied.
3. One way to decrease this over-desire is to decrease the number of eating opportunities
4. Eventually, with the help of leptin, lowered insulin, and grehlin, we will be able to decrease those spikes that need super human willpower to overcome.
5. Decrease one of the three major spikers: flour, sugar, fat…..

(Did you know that you can find all weekly broadcasts {Weight Loss Lifestyle/formerly Donna’s IF Journal} in one place at my website?)

Does “The Power of Positive Thinking” Work–and How Does Think-Feel-Act Differ From It? (Think-Feel-Eat Episode #4)

Does “The Power of Positive Thinking” Work–and How Does Think-Feel-Act Differ From It? (Think-Feel-Eat Episode #4)

I have a little song that I like to sing to myself (you might only know the tune if you’re, um…pretty “mature” lol). It’s to the tune of “Catch a Falling Star and Put It In Your Pocket”!

“Catch a helpful thought and put it in your pocket…

Never let it fade away.
Catch a helpful thought and put it in your pocket…

Think it all throughout the day!”

So what about those helpful thoughts?

Do they lead to a Result–as in we think them, and then we click our heels together and have what we Thought about?

This is how I always viewed “the power of positive thinking.”

Then I discovered the Think-Feel-Act cycle…and I realized that Thoughts lead to Feelings….and they both lead to Actions….not a Result.

I don’t get a Result until I take Actions.

This is great news….

Because all of the time that we don’t carry out the Actions that we want to….all the times that we don’t get the Results that we want…

We can go right back to Thoughts.

And Thoughts are optional.
Thoughts are changeable.
Thoughts are manageable.
Such good news!

Outline below!

And the video is below!

Or listen on iTunes (link below)!

I want so many good things for you!

A. What is the Think-Feel-Act cycle?

a. Sixty thousand thoughts a day
b. All feelings stem from thoughts—while we can’t just “get happy” or “feel excited,” we can change our thoughts, which will affect our feelings
c. All of our Actions are done from Feelings (and indirectly Thoughts)

 

B. What are thoughts?

1. What are thoughts—Sentences in your mind.
2. What are beliefs—Thoughts you think over and over again.
3. Power of Positive Thinking oftentimes means that beliefs/thoughts lead to results/outcome.

a. We know this isn’t true or we could win the lottery, think a new car in the driveway, etc.
b. Thoughts to not lead to outcomes—even good thoughts.

4. Beliefs/Thoughts over and over do not lead to results.

(Free webinar next week! Intermittentfastingwebinar.com)

 

C. How does Think-Feel-Act differ from the Power of Positive Thinking?

1. What does give results—Action!
2. This is where we can use “power of positive thinking”—not to get what we want, but to help us DO what we need to DO!
3. Thoughts do not give results—Thoughts give actions!!!!
4. We do what we think about…

a. Why someone says “I’ve been thinking about this over and over and…..”
b. Why when we hear a motivational speaker and think about it, review our notes, talk about it, etc., we start acting.
c. Why it’s important to surround our kids with good things to think about—their peers are HUGE in what they think and thus what they act on.

D. We can Think ourselves to Action

1. So….we can’t think our way to success.
2. But we CAN think our way to actions!
3. TRUTH

a. Thoughts lead to actions
b. Actions lead to results

 

E. How does Think-Feel-EAT help with weight loss goals?

1. You don’t just think “I can lose weight” and then lose it!
2. Your BELIEVABLE Thoughts give you Feelings
3. And those Feelings lead to productive Actions
4. Rinse and repeat….

 

F. Learn more!

1. Episode 1 of Think-Feel-Eat…an Introduction to the Think-Feel-Act cycle (important first broadcast in the series!)

a. Video 
b. Podcast

2. Subscribe to blog
3. Subscribe to podcast
4. New Intermittent Fasting Course session begins the first Monday of each month! Intermittentfastingcourse.com

Categories









Thanks for hopping on my blog to learn about feeling great and living well! I’d love to give you my Sugar-Free Solutions guide and recipe book to help you learn how to reduce sugar and use healthy sugar substitutes in your cooking and baking. Put your deets below, and you will receive it in your inbox!

Where would you like me to send your free Sugar-Free Solutions guide and recipe book?

Powered by ConvertKit

Plexus

Check out the supplements that have changed my life!

Ray & Donna Reish Independent Ambassadors #1382677

Save Save

Contact Me!

I love to hear from readers…contact me today!

Character Ink Press

Downloadable lessons, Language Arts curriculum, Character Training tools & more!Save

Save

Plexus

Check out the supplements that have changed my life!

Ray & Donna Reish Independent Ambassadors #1382677

Save Save

Raising Kids With Character

Click to visit my blog on character training, parenting, homeschooling, and more!

Pin It on Pinterest

Share This
Share via
Copy link
Powered by Social Snap