In this Fast Shot, Donna Reish, blogger, health seeker, Intermittent Fasting teacher, and author of over 100 curriculum books for students in preschool through grade twelve, teaches about exercising fasted. She begins by explaining the three main types of exercise and what each one does in terms of calorie burning vs toning, etc.—cardio, strength training, and HIIT. She then describes the three ways to get into ketosis—keto diet, fasting, and exercise ketosis. Then she tells when she likes to do strength training and rowing and why, including how working out during the fast gets you into fat burning sooner (and sometimes very quickly depending on the intensity of the workout and what you ate the night before). Finally, she gives some tips for adding exercise to your Intermittent Fasting routine.
A. Understanding exercise in a nutshell
1. Cardio—fat burning, sustainable for long period of time; 50-60% of heart rate; able to talk through it; doesn’t build muscle per se
2. Strength training—carb burning, long term benefits, look smaller regardless of weight; muscle is tighter and smaller than fat, so when you strength train, you build muscle—when you lose fat, that muscle looks leaner and thinner than the fat that was there
3. HIIT—only sustainable for 30 to 90 seconds at a time (or it isn’t true HIIT); carb burning; 85-90% of heart rate; can’t talk through it
B. Three types of ketosis in a nutshell
1. Keto diet
i. 75-80% fat; 10-15% protein; 5% carbs
ii. Puts you into “ketosis” where your body burns ketones/fats rather than carbs
iii. Some say this happens through caloric reduction; others say it happens due to a caloric “padding” you get through mostly eating fat—body gets used to burning fat
iv. Puts you into ketosis 4x faster than traditional diet
i. Usually happens between 16-18 hours of non-caloric fasting (though some say it still happens if you eat fat, like cream)
ii. Happens for the same reason as keto diet—you’ve burned through glycogen stores and now use body fat and ketones instead
iii. Puts you into ketosis 20x faster than traditional diet
3. Exercise ketosis
i. Especially happens through strength training because you’re burning the glucose stored in your muscles
ii. HIIT also helps it
iii. Can make you feel like you’re starting fasting all over again!
C. When Should I Exercise?
1. My preference is around 12-16 hours fasted—not hungry at all and not full from eating either
2. Can do it anytime
3. Doing it fasted puts you into fat burning quicker because you’re burning through the last of the glycogen stores
4. Doing it fasted can make you feel like you are starting fasting all over again!
1. Don’t do strength or HIIT in first couple of weeks of fasting (you are doubling up on burning through glycogen and can be super hungry and tired—and you won’t know what is causing it!)
2. Be prepared to feel bad at first!
3. Drink mineral water and take minerals!
ii. Mineral water—flat or sparkling (I used two bottles each morning when I began working out hard)
iii. Pink Himalayan salt
4. Start out slowly as you will feel like you are back to starting fasting all over again!
Places to Find Me and Find Out More About Intermittent Fasting!
“A Month to Learn It—a Lifetime to Live It”—www.theintermittentfastingcourse.com
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 ways to improve sleep. She begins the broadcast with her and her husband’s fasting update and what she has been learning about processed foods and Appetite Correction through applying Dr. Stephan Guyenet’s The Hungry Brain teaching to fasting. Basically, she explains, seductive, processed, calorie-dense, high trigger foods do not signal AC as well, so she and her husband are learning to save these foods for dinners out and “parties” and eat less seductive foods at home—while not considering what the macros of these foods are (i.e carbs are bad or fats are bad).
In this Fast Shot episode, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about the benefits of water and what to do when you can’t stomach water during your fasting hours. She begins the broadcast with the many ways water benefits us during fasting, weight loss, and for health. She then describes the importance of measuring what you want to move–as in counting your water each day. Then Donna gives several potential solutions to the water-makes-me-nauseous-during-fasting issue, including various kinds of water, sparkling water, ice, hot water, lemon, and lime. Finally, she describes other out of the box ways to get water in, including coffee, tea, decaf coffee/tea, flavored waters, and tanking up during your eating window. She encourages listeners to implement Bert Herring’s “study of one” to determine anything that might spike insulin during the fast and the importance of avoiding those things.
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 insomnia and Intermittent Fasting. She begins the broadcast with her and her husband’s fasting update and what she has been learning about calorie cycling—and how many IF’ers who are within 20 pounds of their goal weight do a version of calorie cycling without even realizing it or counting calories. She describes how making food restrictions based on occasions and eating at home can help us break through plateaus and set us up for healthier eating overall.
Donna then digs into the topic of insomnia—and how our circadian rhythms are related to insomnia as well as to our fasting and eating cycles. She describes potential causes for insomnia as related to fasting—including hunger, lack of satiety, and lack of food satisfaction. She also describes how IF-related insomnia usually subsides within a week or so and how IF actually gives deeper and better sleep overall. Then she moves into typical reasons for insomnia, describing how they affect our sleep and wake patterns. These include caffeine, blue light, exercise, lack of activity/napping/sleeping late, magnesium deficiency, and subdued melatonin release.
This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus’ new metabolism/cortisol-reducing/thyroid aiding MetaBurn today! This natural, plant-based product is loaded with amazing adaptogens as well as other incredible mood and metabolism-boosting ingredients. Donna is offering a FREE private FB group centered around weight management coaching and teaching for all of her wholesalers and customers in the coming year!
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 the benefits of adequate sleep and the downside of too little sleep. She begins the broadcast with her and her husband’s fasting update and what she has been learning from Dr. Stephan Guyenet’s book, The Hungry Brain. Specifically, Donna points out how important it is to control our food environment if we want to reduce our processed food intake and eat more real foods/less calorie dense foods on a regular basis—and how to make treats into the “special occasions” that they should be. Then she digs into statistics on sleep in general—how much we sleep today vs thirty years ago; circadian rhythms, and more. Next, Donna gives the many benefits of sleeping 7 to 9 hours each night (including its effect on weight management efforts). Then she goes into detail about the detriments of too little sleep, which include lowering of Human Growth Hormone, raising of cortisol (stress hormone), lessening of our response to leptin (satiety hormone), and much more. This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus’ magnesium supplement, BioCleanse, today! Donna is offering a FREE private FB group centered around weight management coaching and teaching for all of her wholesalers and customers in the coming year!
In this “special” Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, combines two of her “Fast Shot” videos into one broadcast during the holidays when she wasn’t recording as much. The first half of this episode is Donna describing when and how someone might want to count calories while Intermittent Fasting. Calorie counting might work well for someone who has eaten very calorie dense through low carb/high fat prior to IF. It might help someone who eats too much processed food. It might help someone who is down to their last 20-30 pounds. Donna also explains how to figure your TDEE (Total Daily Energy Expenditure). In the second half, Donna teaches viewers about Calorie Cycling. She explains why it is superior to calorie counting, how many Intermittent Fasters do this naturally in planning for bigger meals and festivities, and how calorie cycling can help us eat more nutrient dense foods. This week’s broadcast is sponsored by Plexus supplements. Donna is offering a private FB group centered around weight management coaching and teaching for all of her wholesalers and customers in the coming year! read more…
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 three steps that it takes to build belief and adherence to something in your life. In step one, she talks about how the initial step in adhering to anything is believing in what you are going to do. This first step is achieved by seeing it work for others (especially people you know and trust) and understanding the process well enough to think that it really could yield results. In step two, Donna describes how you must believe that YOU can make that protocol work! You have to believe that you have it within you to make this protocol work. You have to see yourself being successful with the plan. Lastly, you must put habits in place in order to become successful. You can’t just say that you want to do this or that. You must have the habits in place in order to become the person who succeeds. Every day. Every habit. That is how we adhere and persist in a successful program. Donna Donna gives tips for developing these habits—environment, consistency, habituation, and more. Lastly, Donna applies these steps to becoming fit through exercise. This week’s broadcast is sponsored by Plexus supplements. Donna is offering a private FB group centered around weight management coaching and teaching for all of her wholesalers and customers in the coming year!
Don’t make another typical resolution this year!
Make a resolution that you can stick with!
Research shows that 92% of the time, New Year’s resolutions are done away with by January 20th.
This made me wonder…what resolutions aren’t broken….what are those 8% of resolutions that “stick”?
Then I thought back to last year at this time.
Time to Seize the New Year
By Donna Reish
Time to let the past go by
To leave the former year behind.
To release its hurts and sing its praise
To look ahead to future days.
Time to love those undeserving
In forgiveness persevering
Leaving no ill will behind
Pure of heart and pure of mind.
Time to learn from past mistakes
To grow and change for future’s sake.
To leave regrets and undone goals
To enter in with heart and soul.
Time to face the days ahead
With hope and faith and not with dread
To see the light of life that’s clear
And give to those we hold so dear.
Time to give and love all more
To help the hurting and the poor
To speak kind words and give good cheer
Every day of this new year.
2018 was a year of great changes for us.
(Actually, the last five years have been years of huge changes: graduating our seventh/final child from 32 years of homeschooling, adding four kids-in-love to our family, becoming grandparents, becoming empty nesters, becoming entrepreneurs, getting into the business of health, learning and loving plant-based supplementation, becoming exercisers….so much change!
It is the end of the year/beginning of a new year….the time for reflection, goal setting, and resolution making.
However, the statistics for yearly goal setting and resolution making are bleak at best.
Studies indicate that only 8% of the people who make resolutions are still following those resolutions come January 22nd.
And less than 1% of people will keep said resolutions throughout the whole year.
Diets are usually at the top of a resolution list. Followed shortly by exercise and finances (i.e. saving a certain amount or staying on budget or getting out of debt).
The diet resolution news gets even worse.
In this video, Donna Reish, author of over a hundred curriculum books for kids, blogger, health seeker, and Intermittent Fasting teacher, explains her two coaching options currently available. The first one is her month-long Intermittent Fasting course (intermittentfastingcourse.com) in which Donna guides her students via daily videos, outlines, graphics, charts, and images in everything they need to get started on IF! This comes with a private course FB group in which Donna interacts with students daily and answers questions as they come up. This course is truly “a month to learn it; a lifetime to live it!” Secondly, Donna describes her health and weight management coaching for her and her team’s Plexus Ambassadors and customers. With a minimum monthly purchase of plant-based, health-changing Plexus supplements, users are invited to join her closed FB group called Reishes’ Serious Plexus Peeps where Donna will address tons of issues related to health, fitness, food, and weight management in live videos three times each week! Consider one or both options in which you will learn how to help your body help you achieve your goals!!!
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, shares with listeners more of the “things she has learned after one year of Intermittent Fasting.” This is Part II of this topic—in Broadcast #36 she talked about how she realized she had been “dieting” on too much food/too many calories; how she can control food–food doesn’t have to control her; how overweight is not always our fault; and that sustainability is everything. In this episode, she continues with why IF is the best weight management approach for her due to her ability to adhere to it. Severe restrictions or cutting out entire foods and food groups result in immediate failure as soon as the individual goes to a party or eats out. With IF, this continually failure is not a part of the faster’s life—and success breeds success whereas failure breeds failure. Next, Donna describes the many avenues of freedom that Intermittent Fasting has brought her, including food freedom, financial freedom, time and resource freedom, decision freedom, and much more. Next Donna talks about one of her favorite new “lessons” from her year of IF—the importance of sleep on hormone balancing, metabolism, brain function, and more. Lastly, Donna describes how IF has led her to become a fitness person—someone who works out regularly, builds strength and muscle, and keeps her fitness commitments. This has been another area that eluded her prior to IF, so it is an exciting one to her! This week’s broadcast is sponsored by Plexus’ new thyroid, adrenal, metabolism, and mood product, the all natural MetaBurn!
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Dips are perfect additions to holiday get togethers! They are great to have out while you are finishing dinner and everyone is gathered around the kitchen looking for food! They are great for potlucks (especially when people anxiously await your dip!). And they are great for appetizer nights.
I have made Mexican dips forever —with seven kids, you can imagine the chips and crackers we have gone through over the past years! You can try my favorite cheese spread here, my favorite cheeseball here, and my low carb crackers and chips here!
In Episode #36, Donna Reish, blogger, curriculum author of over 100 books for preschool through twelfth grade, and Intermittent Fasting teacher, brings listeners Part I (of II) of what she learned during her first year of IF. The first thing that Donna focuses on is something that all IF’ers learn (and that anyone interested in weight management needs to learn)—that she has spent the past forty years of her life eating way more food (and calories!) than what she needed. Setting aside food types and making each food “healthier” according to the “diet of the year,” she came to realize that she was creating foods that were too calorie dense for every day fare and that true weight management only occurs in an environment in which food intake is greatly diminished (which IF helps with immensely!). Donna then delved into something that she was overjoyed to learn (and to teach others)—that many of our food problems stem from hormonal imbalances and not understanding the brain’s response to food. Simply put, much of our overweight is not our faults. But now we know how to counteract many of these issues, and we can begin to have the food control that we have always dreamed of! She describes some of these mechanisms and how they are helping her and her husband. Finally, Donna tells the most important thing that she “re-learned” (and now embraces fully)—that sustainability is everything when it comes to weight loss and weight management. Today’s sponsor is Plexus Slim Hunger Control, the pink drink that helps fill up the stomach, balance blood sugar, give energy, and help with mood.