FREE “Start Intermittent Fasting Tonight” Webinar

 

 

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

 

Thursday, June 24th @ 8:00pm Eastern Time

Sunday, June 28th @ 9:00pm Eastern Time

Tuesday, June 30th @ 10:00am Eastern Time

Wednesday, July 1st @ 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

 

Finding Your Fasting Hours Sweet Spot (Fast Shot)

How can you find your fasting sweet spot? That is, find the time of day and eating window time that works best for YOU! Remember, there are four main elements that affect our weight loss, inch loss, and craving loss with Intermittent Fasting. These four components can...

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Logical Fallacies (Broadcast #54)

Logical Fallacies (Broadcast #54)

In this broadcast, curriculum author, IF teacher, and former debat coach, helps listeners cut through the noise when it comes to claims, beliefs, and research about weight loss, macronutrients, and more. She begins by drawing on her experience as a high school debate...

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Do You Like Full Meals or Nibbles?

I recently created a video called "My Three Favorite Things About Intermittent Fasting." (You can watch it here!) As I was considering what my very favorite things about IF really are, I was surprised to hear the "full meal instead of nibbles" thought over and over. I...

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Three Intermittent Fasting Surprises (Fast Shot)

When I began Intermittent Fasting, I quickly found three amazing, actually-life-changing, surprises. I had already learned that I could burn body fat, control hunger, and reduce cravings. (Learn more about those IF body/hormone changes at my Intermittent Fasting...

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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...

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OMAD/3

OMAD/3

I recently announced in my free FB group that my husband and I have been switching to a more 2MAD approach to IF—-and extending our fasting window from 19 or 20 hours to averaging 18 hours.  This 2MAD (2 Meals a Day) is working well for us for a couple of reasons: 1)...

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Broadcast #59 – Live Q and A From the Intermittent Fasting Course

Broadcast #59 – Live Q and A From the Intermittent Fasting Course

Broadcast #59 is a Q and A….and I am excited to share it with you!

Just like all broadcasts, “it’s gonna be festive”!!!

It is actually a live Q and A from the Week Four of the January Intermittent Fasting Course….but the questions are so pertinent to all my readers and watchers that I thought I would make it into an official broadcast!

Speaking of the Intermittent Fasting Course, a new session begins tomorrow (February 3rd)….and a new one begins on the first Monday of each month! (Sign up tonight by midnight using the code SAVE20 to get $20 off!)

Back to the broadcast….here are the main questions I responded to:

1) Fasting for 23 or 24 hours each day–sustainable? eat anything? what does this mean???

2) OMAD (One Meal a Day) vs. OPAD (One Plate a Day) vs. an eating window with a meal and snacks/dessert

3) Appetite Correction–when, what contributes to it, how you will know

4) Stevia during the fast (Using three important markers: Wide, repeatable, consistent research; Personal Experience; Observation of Others

I want so many good things for you!!!

The Fasting and Eating Protocol That Have Led to My Husband and I Losing Over 200 Pounds Together (Fast Shot)

The Fasting and Eating Protocol That Have Led to My Husband and I Losing Over 200 Pounds Together (Fast Shot)

Today I take you “behind the scenes” to hear how Ray Baby and I began Intermittent Fasting two years ago–and the impact that this decision has had on us, including…

+balancing blood sugar and insulin to reduce cravings
+becoming fat adapted so hunger is almost non existent at least 18 hours a day

+hearing leptin signals telling us that we are full and should stop eating (and encouraging us to move!)

+changing our appetite for healthier foods

+much more!

Hear our two year journey in a quick 25 minute video!

I hope this inspires you that you can make changes at any age (we are nearing 60!)…and that your body can be on your side–rather than against you!

A. How We Began Intermittent Fasting

1. Donna

a. Two years ago this month; heard you could eat whatever you wanted and still lose weight
b. Had been doing plant-based supplements for two years and had turned around many health issues and went off several medications (med-free!)
c. Had been doing food changes and movement changes gradually over previous ten years and had lost 50 pounds with 65 pounds to go
d. Was tired of limiting carbs and trying to do keto with little success

2. Ray

a. Had been doing plant-based supplement for one year and had turned around many health issues and went off all medications and had lost 15 pounds with 120 to go
b. Two years ago December 5th
c. Couldn’t dance
d. Next day began fasting to dance with me!

 

B. First Year of IF

a. Enjoyed eating carbs again!
b. Began OMAD (one meal a day)
c. Two-three weeks in, could fast for 18 hours a day with little hunger
d. Discovered benefit of lowering insulin and making it easier to not eat as much junk food
e. Discovered that when insulin is lowered each day, your leptin (satiety hormone) goes up—and you can hear it better when you don’t eat six to twelve times a day
f. Discovered that when fasting, you can control the hormone grehlin and hear when you are full much sooner
g. The combination of lowering insulin, raising leptin, and lowering/hearing grehlin made many changes happen naturally

i. Less hunger
ii. Less willpower needed
iii. Fewer cravings
iv. Able to control total intake
v. Able to reduce processed foods (circular results—fasting made me eat fewer processed foods; eating fewer processed foods made me able to balance my hormones and fast better and eat more healthfully)

 

C. Second Year of IF

1. Changed our eating dramatically

a. Naturally happened
b. Few processed foods in the house
c. Sugar dramatically decreased (no sugar protocol except for planned occasions)
d. REAL, REAL, REAL

i. Stopped focusing on this macro being bad or this one being good and instead focused on real foods with all macro combinations
ii. 4 to 10 fruits and vegetables a day—starchy, non-starchy, low cal, higher cal….just real

2. Was able to implement a “decide ahead of time” eating approach

a. Deciding the day before what I would eat tomorrow
b. Simple since I only eat twice a day
c. Takes 1-3 minutes
d. Not numbers—just foods I will eat and when

3. Discovered “Hungry Brain” by Dr. Stephan Guyenet

a. My Trifecta
b. His teaching on dopamine spikes
c. Tested the “stretching out of treats” and it worked!
d. Now I know that if I reduce my treats, I will want fewer treats

 

D. Future Plans and Protocols

1. Keep tweaking until we reach our weight goals

a. Goals—15 pounds for Ray; 17 pounds for me
b. What does fasting look like for someone who weighs what I weigh and has the set point/genetic factors that I have?
c. What does eating look like for someone who weights what I weigh and has the set point/genetic factors that I have?
d. How will I think? What thoughts lead to weight management success at our ages and our history

2. Keep moving!

a. Muscle the number one factor in senior health
b. Muscle allows you to eat more food—which is a big factor for people in their 50’s and 60’s—they simply can’t eat much to weight their ideal weight

3. Continue helping others

a. https://intermittentfastingcourse.com 
b. Two new books

i. Worth the Wait to Lose the Weight
ii. Weight Loss Lifestyle: How We Became the Minus 230 Pound Pair

c. Weight loss coaching donnareish.com
d. Free materials

i. IF start up charts https://donnareish.com 
ii. Free sugar-free book, Sugar-Free Solutions at https://donnareish.com 
iii. Free webinar https://intermittentfastingwebinar.com 
iv. Free video training each week in FB group

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 February course here!). But upon reaching the “Minus 225 Pound Pair” status, my husband and I losing 225 pounds together, I have continuously unlocked more and more of the secrets to the weight loss universe!

It isn’t any ONE thing–it is a combination of many little habits that, over time, yield great results. (Funny–that’s how all of life is, right?)

Fasting is a huge part of that for us (balanced hormones, fewer cravings, shorter time period to eat, fat burning…all the stuff!), but there’s so much more.

And there is even a lot more to it than food/fasting…leading to #2!

 

2) I have added an element of teaching about emotional eating, emotions, thoughts, actions…all of the things about our minds and how they keep us stuck or propel us forward.

For the past eight weeks or so, I have taught what I have been calling Saturday Morning Models in which I use my coach’s (Brooke Castillo) Self-Coaching Model to help us unpack the Think-Feel-Act cycle and its effect on everything weight and size and motivation related.

It has been life changing for me to learn this over the past eight months–and I knew it was a missing puzzle piece for many people in their weight loss too.

So now we have the “perfect storm” for weight loss at DonnaReish.com! Mind, body, hormones, brain, thoughts, emotions, fasting, food…..all of it!

And all of that combined will take us to our goal!

The past month or so I have spent the Saturday Morning Models teaching about developing our new Goal Weight Identity….it is so eye opening…and I love it that now as I go through my day, it is so ingrained in me that I actually ask myself, “Will the size 6 Donna eat this?” “Will the 145 pound Donna do that?” I think I am getting it!

(You can watch those three videos in the FB group here and here and here!)

I have changed Morning Models to Thoughts Thursday, and today is Thursday! So we will delve back into our thoughts and emotions and their impact on our weight loss…

But this time I have a special treat for you. My graphics girl made you a cool document (I scribbled it on scrap paper, and she made it look amazing!). This document is what I am teaching tonight–and has places for you to fill it in and change your identity from your current weight identity to your goal weight identity! Yay you!

So grab your download….print it off…and join me live in the free FB group tonight at 8:00 Eastern time!

It’s going to be festive!

Love and hope,

Donna

How Intermittent Fasting Helps Me Keep My Goals for the New Year! (Fast Shot)

How Intermittent Fasting Helps Me Keep My Goals for the New Year! (Fast Shot)

Intermittent Fasting is the health and eating protocol that has led to my keeping my goals for the last two years–and has helped my husband I lose over 200 pounds together! IF helps me meet my goals by training my hunger hormones, helping me hear my satisfaction signals, and reducing my need for that ever-short-willpower!

1) Training hunger hormone, grehlin!

2) Helping us hear the satiation hormone of leptin.
3) Keeping insulin low (helping us hear leptin and reducing cravings).
4) Saving our willpower for when we need it most!

I can help you get started on this amazing way of life right away! Join an upcoming session of my “Start Intermittent Fasting Tonight” Webinar! https://intermittentfastingwebinar.com

Love and hope,

Donna

P.S. FREE—sign up today: https://intermittentfastingwebinar.com 

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 coconut oil or butter!)

2) Add fresh mushrooms and stir fry.

3) Add tons of spinach (more than pictured) and stir fry until wilted.

4) Make holes for eggs and break whole eggs into each spot.

5) Cover skillet and cook until sunny side up eggs are done.

Optional: Sprinkle with Parmesan cheese. Serve!

Intermittent Fasting Journal #58 Introducing the Self Coaching Model (The Think-Feel-Act Series)

Intermittent Fasting Journal #58 Introducing the Self Coaching Model (The Think-Feel-Act Series)

Broadcast #58 is alive and well! And chock-full of valuable information for your weight loss journey–and for your life journey! Yep…I think it’s that impactful! In this broadcast, I introduce the first Thursday evening Model (recorded live in the FREE FB group every Thursday evenings!). The Self-Coaching Model, created by life coach Brooke Castillo, is a framework for chaning your life, understanding your thoughts and feelings, and taking the actions that you desire in your life. Tall order? Maybe….but watch and be amazed!

In this first episode of Thursday evening Models, I introduce the elements of The Model and apply them to several different circumstances to show you how The Model can be used in real life situations, thoughts, and feelings. I spend time to really give an understanding of the five elements of The Model: Circumstances, Thoughts, Feelings, Actions, and Results.
This material is life-changing, and many thanks are given to Brooke for her generosity in giving in to the world! And allowing weight loss coaches and others to share it with their readers and viewers!

As always…I have an outline below…but first…

The general model picture:

And today’s finished Model board….don’t let this picture scare you….after a couple of weeks of learning The Model, I could do it driving down the road, fixing dinner, and working out–in my head! Sooooo cool!
Love and hope, Donna P.S. I’d love to help you one-on-one with your weight loss! I have coaching slots available starting February 1st! Email me at characterinklady@gmail.com

A. Pre-Requisites

1. Believe that life is 50% good and 50% bad—or some near combination of that

a. You don’t expect everything to be perfect
b. You are willing to accept the bad in life as needed

2. Believe in the components of the model for changing your life

a. C T F A R
b. Cee Totally FAR! (mnemonic)
c. See how they interact with each other

B. Understand the C Line First

1. Circumstances

a. Things that happen or that are that everyone believes happened
b. Can be proven in a court of law
c. No describers, disclaimers, trigger words, negative words, or positive words
d. Every single person you ask believes that that is a circumstance

2. When you think a thought is a circumstance

a. It is raining outside

i. No describers
ii. No thoughts about it
iii. Can be proven
iv. NOT: The rain is keeping people from having fun today
v. The rain is keeping people from having fun today is a thought—not everyone agrees with this

b. The traffic is stopped at the corner of Jefferson and Illinois

i. Traffic apps will say this
ii. The cars are stopped
iii. No describers
iv. Can be proven
v. NOT: The traffic is so bad
vi. Traffic is bad is a thought—not everyone agrees with this

c. Joe Smith died

i. Fact
ii. Obituary proves it
iii. No describers
iv. Not: It is sad that Joe Smith died
v. It is sad that Joe Smith died is a thought—not everyone agrees with this

 

C. Understand the Thought Line Next

1. Thoughts are sentences in your mind
2. They are your judgment or analysis or beliefs about something
3. We think they are circumstances—but they are not because they are in your brain and not everyone agrees with them
4. Thoughts drive everything

a. What we think about the rain
b. What we think about the stopped cars
c. What we think about Joe Smith’s death

5. Thoughts influence our feelings—and then our actions
6. When we have a thought that isn’t helping us reach our goals (goals like a better relationship, losing weight, growing our business, loving more, etc.), we can change our thoughts and this will help us change our feelings—and then our actions will follow!

D. Understand the Feeling Line Next

1. Feelings are vibrations in the body (not sensations like cold or hunger but how we would describe grief or joy or nervousness)
2. How we feel is based on what we think

a. If we think the rain is keeping us from having fun, we will feel a different way than if we think the weather is needed for the farmers
b. If we think the traffic is keeping us from our party, we will feel different than if we think the traffic means that someone else will have to clean the kitchen
c. If we think Joe Smith’s death is sad because we loved him, we will feel different than someone who wanted him to die on death row

 

E. Understand the Action Line

1. All of our actions stem from Thoughts-Feelings
2. If we want to change our lives, we will be very purposeful to change our thoughts and feelings (the basis of self coaching)
3. We act according to Thought and Feelings

a. If we feel sad about the weather, we will complain and bring the family down. If we feel okay about the weather, we will look for other fun options.
b. If we feel anxious about the traffic, we will worry about being late for work, scramble and make phone calls, try to reschedule meetings. If we feel glad about the traffic, we will text Hubby or daughter, have them clean the kitchen and listen to our favorite music in the traffic.
c. If we feel sad about Joe Smith’s death, we will seek comfort, cry, reach out, potentially eat our feelings, etc. If we feel glad about Joe Smith’s death, we will visit the execution and write about it, telling others that justice was served.

F. Understand the Results Line

1. Our results prove our thoughts
2. There is a direct correlation from Results to Thoughts
3. This is the basis of Positive Thinking and Law of Attraction—but without realizing that our Actions come into play too!
4. How our results prove our thoughts

a. If we listen to music and enjoy the traffic, we are proving the thought that someone else is cleaning the kitchen
b. If we complain about the weather and bring everyone down, we will not make other happy plans (or will do it half heartedly)
c. If we are at Joe Smith’s execution because we want to see justice served, we will have the result of thinking that he needed to be executed.

 

G. I Can’t Wait to Teach You to Apply This

1. Has changed so many things for me

a. Expectations of my husband and kids
b. How I view urges and weight management issues
c. How much I love
d. How much I judge
e. How I respond to criticism
f. How I work

2. Some future circumstances we will plug in

a. Three in-laws call me Donna
b. I ate 6 cookies last night
c. Someone said XXX and XX about me (quoted)
d. My kids visited one time in October
e. My weight has been 165 for four months

 

H. Free Content and Paid Services

1. Free video teaching weekly at Donna’s Weight Loss Lifestyle Facebook Group
2. Free hour long fasting webinar: https://intermittentfastingwebinar.com
3. Month-long Intermittent Fasting Course: https://intermittentfastingcourse.com
4. Weight loss coaching—email characterinklady@gmail.com

How Many Special Unhealthy Food Occasions Do You REALLY Have Between Halloween and New Year’s Day? (Broadcast #57)

How Many Special Unhealthy Food Occasions Do You REALLY Have Between Halloween and New Year’s Day? (Broadcast #57)

The thing about me is I get a little crazy—just a little–when I learn something new or find something that works for me. (You didn’t know that already, did you? 🙂 )

And today’s Broadcast is no exception….

I have learned so much since I began weight loss coaching–and I want to shout it all from the mountaintops!

In this video (or podcast), I am sharing some of these new revelations, including:

1) How Deciding Ahead of Time is the key to weight loss and maintenance

2) Why Cheat Days cost us way more than we want to pay (and keep us from losing weight)

3) How to have a Fun Food exception episode each week to enjoy your very favorites–but not have cheat days that turn into cheat weeks!

4) How to figure up which meals or parties you will have Fun Foods (and which ones you really don’t need to)

5) How to THINK! The most important part of all!

I can’t wait for you to see the video! (Of course, I have a detailed outline for you–with all that math today, you might need it!)

Broadcast #57: How Many Special “Unhealthy” Food Occasions Do You REALLY Have Between Halloween and New Year’s Day?

 

Make a weight management resolution that you will keep (unlike 92% of people who give up by January 25th!)….

You CAN practice Intermittent Fasting for the rest of your life! Use coupon code SAVE20 to get 20% off the January course session: https://intermittentfastingcourse.com

A. Throwing Healthy Eating Out the Window From Halloween to New Year’s Day

1. Average weight gain 7-12 pounds
2. People don’t start new eating protocols or they discontinue ones they are trying to implement
3. They wait until New Year’s resolutions—even though they have a 92% failure rate by January 20th!

 

B. Why and How to Combat This

1. They think it is because there are too many special occasions to even try
2. But are there really?
3. My mantra to my kids: “Every day is special, but every day isn’t a “special day”!
4. We want our kids to adopt this—you still have to go to school; you still have practice; you still have homework; you still have bedtimes, etc., but we don’t want to adopt it ourselves when it comes to food! #adulting
5. We create special days that do not really need to be exceptions and call every day an exception
6. “Cheat days”—exception days, off days, no count days, free days—whatever you want to call them keep us from our goal weight more than any other “mistake.”
7. They take us over the amount of food (calories for most people) that they need in a given week by adding an extra 2000 to 4000 calories on that day—so we never have a net loss
8. Exceptions should be one meal or one food one day a week or less off of the protocol you have chosen for yourself in order to sustain the loss you have already or have more weight loss (“Fun Food” meal!)
9. The concept of “I’m going off tonight anyway” and the overdrawn checking account—seriously! Why didn’t I see this for so many years????

 

C. It’s Simple Math

1. Simple to figure but harder to keep
2. Look at calendar from Halloween to New Year’s Day

a. Halloween–children’s holiday; we don’t need it “off” (save 4 to 6 pieces of your favorites and plan them ahead of time)
b. Church Thanksgiving dinner—how important is this to you? Can you make protocol food and eat that and save your “meal off” for family meal? Do you need three Thanksgiving dinners? Most of us do not.
c. Extended family Thanksgiving—Okay, I’ll give you this one because you only get Aunt Mary’s pie once a year (1 Fun Food Meal—1 total so far)
d. Immediate Family Thanksgiving—I’ll even give you this one—one MEAL, not the whole day (aghhh….who wants to feel that way for 12 hours??? Not me!) (1 Fun Food Meal—2 total so far)
e. School Christmas Program—Store bought cookies are NEVER worth it
f. Cookie Exchange Night—Unless someone baked your favorite cookie ON THE WAY to the exchange, nothing is fresh out of the oven, so just skip then (If you thought it was worth it while you were baking for it, that’s another matter—you might want to add that to your total depending on how many “specials” you have that week—remember there will be a lot of other baking coming up! Do not, I repeat, do not eat treats while baking AND at the event…you’re an adult…you can have more control than that!) Let’s have cookies today—but only warm, homemade, amazing ones, okay? (1 Fun Food Meal—3 total so far!)
g. Office Christmas Party—Decisions, decisions….I actually have a “worth it” list—maybe you need one too! Every eating out or party is really worth it. I have my top 20 or so that will always be worth it if my week doesn’t already have my “Fun Food Meal” in it. If the bread is amazing, maybe. If the desserts are truly homemade and are cake with cream cheese frosting…possibly. So let’s assume this is an amazing dinner at one of your favorite non-chain restaurants! Lol (1 Fun Food Meal—4 total so far!)
h. Church Christmas Program—Okay…you know those cookie exchange people are all bringing the leftover cookies to this, right? And you know that these programs happen all the time—VBS, summer, harvest, Christmas, spring….yeah….eat your intentional food before you go and help some young mommas with their littles!!
i. Extended Family Christmas—Alright…I’ll give you Aunt Mary’s Christmas Dessert…so go enjoy! (1 Fun Food Meal—5 total so far!)
j. Christmas Eve Eve Eve Eve Eve—Seriously?
k. Christmas Eve—Alright…one more meal (1 Fun Food Meal—6 total so far!)
l. Christmas Morning—You decide….two “Free Food Meals” in one day is a lot of unhealthy food, but you know if your traditions are worth it that day or not (1 Fun Food Meal—7 total so far!)
m. Christmas Dinner—Merry Christmas—but stop around 6 or so….and call it a day. You’ve had plenty. (1 Fun Food Meal—8 total so far!)
n. Day After Christmas—Stop the madness….send all leftovers home with someone and pour dish soap over the leftover pie and pitch it. (If you think it’s safe in the freezer, freeze some goodies for something in the future….if. it’s. safe.
o. New Year’s Eve—Celebrate! (1 Fun Food Meal—9 total so far!)
p. New Year’s Day—One meal..one meal only. Not a New Year’s Day brunch and dinner later…not a “last meal” before the diet tomorrow….one. fun. Food. Meal! (1 Fun Food Meal—10 total so far!)

 

D. Advanced Math

1. 60 days between Halloween and New Year’s Day
2. Perfectly on protocol 50 of those
3. Ten “special days”—one “fun food meal” per day
4. Potentially over by 1,000 calories on each of those days
5. Balanced out by some lower days and a little exercise and some great fasts…..
6. No weight gain!

 

E. Free Content and Paid Services

1. Free video teaching weekly at Donna’s Intermittent Fasting Group
2. Free hour long fasting webinar: https://intermittentfastingwebinar.com
3. Month-long Intermittent Fasting Course: https://intermittentfastingcourse.com
4. Weight loss coaching—email characterinklady@gmail.com

Love and hope,

Donna

P.S. Make a weight management resolution that you will keep (unlike 92% of people who give up by January 25th!)….join my January course!
You CAN practice Intermittent Fasting for the rest of your life! Use coupon code SAVE20 to get 20% off the January course session: https://intermittentfastingcourse.com  

P.S.S. If you need one-on-one help, email me about my coaching services–I’m hanging out my shingle mid-January!

Intermittent Fasting Journal #56: How Much Do the Eating Window and Fasting Window Lengths Affect Weight Loss

Intermittent Fasting Journal #56: How Much Do the Eating Window and Fasting Window Lengths Affect Weight Loss

Should you focus on the length of the fasting period or the food in the eating window for weight loss? Does longer always mean better weight loss? Should you eat differently if you have a short fast or a long fast?

Donna Reish, Intermittent Fasting teacher, blogger, weight loss coach, and curriuculum author, answers these and many other questions in this broadcast. She begins with the “Is IF magic” question.

Then she uses graphics to show four main ways we lose weight, inches, and cravings through IF.

Then she turns her attention to various fasting hours–and their effect on the foods and weight loss. These include 16:8; 18:6; 19:5; 20:4; 21:3; and more.

Follow along with the outline below! 🙂

A. Is IF Magic?

1. The magic of IF is in its ability to

a. Reduce insulin so reduce hunger and cravings
b. Control hunger by controlling hunger and satiety hormones
c. Helping us to lose inches as the body goes into fat burning mode during the fast
d. Keeping all of our food intake in a shortened period of time, which controls total food intake and non-fuel eating (and lets us eat more at one time, which most find more satisfying)

2. Four ways we lose weight, inches, and cravings through IF (see charts below)

 

B. 16:8

1. Might barely be into fat burning mode depending on food eaten day before
2. Super healthy way to live
3. Eight hours is usually too long to eat and cause a caloric deficit unless there are other parameters in place like two meals only or certain eating protocols

 

C. 18:6, 19:5

1. Usually enough time to be into fat burning mode, again, depending on what you ate the day before
2. Easily sustainable after the first three weeks or so (body adapts, clock hunger, etc.)
3. Can still overeat! Especially if grazing or not eating real foods
4. Leptin (satiety hormone) often doesn’t recognize drinks, processed foods, etc (this is why people who lost to goal on IF usually eat real foods or a real food protocol)
5. Can be two meals; one snack and one meal, etc. for weight loss

 

D. 20:4, 21:3

1. Longer fasting gives body a chance to be in fat burning better, but not mandatory
2. Harder to sustain
3. Many people call this OMAD—though most do not just eat one meal but often eat throughout the eating window or a snack, then dinner, then dessert
4. Many OMAD people do OMAD so they can eat whatever they want -but might still have trouble getting to goal (last 10-20 pounds) if eating processed foods/calorie dense foods during your OMAD, especially if not truly only doing one meal

 

E. Many factors to consider—

 

 

 

F. Join my Intermittent Fasting Course for November to get fasting strong before the holidays!

https://intermittentfastingcourse.com 

Halloween Candy, Dopamine Spikes, and Allowing Urges (Fast Shot)

How many Halloween candies do you have left? Which ones are your favorites? Have you ever thought about why those particular candies are your faves? Come to find out, our favorites are often our favorites because of the combination of ingredients that cause dopamine spikes that make us want more and more and more of that candy.

It’s not our faults!

But we can do something about it!

Yay us!

In today’s Fast Shot video, I explain why the top three Halloween candies hold those spots in our tummies!

I also explain The Hungry Brain’s “Seductive Six” or hyper-palatable combinations that lead to overeating–and give you five work-able suggestions to reduce those cravings with Halloween candy–and all holiday goodies. These five tips are ways we can “hack” our bodies and brains and thinking and habits! I love hacks!

Let me know if these tips help you–and let me know how I can help you in the future! I want us all to succeed!!

A. Favorite Halloween Candy According to Monmouth University Study

1. Reese’s Cups (36%)
2. Snickers (18%)
3. M and M (11%)

 

B. Why Those Three?

1. They have what Dr. Stephen Guyenet (The Hungry Brain) calls “Seductive Factors”
2. They are hyper-palatable
3. These are the “Seductive Six” that, when combined, cause huge dopamine spikes (combined, they all lead to a food that is “calorie dense”)

a. Fat
b. Carbohydrate
c. Protein
d. Sweet flavors
e. Salty
f. Unami (meaty, savory flavor)

4. All of the top three candies have three to five of the Seductive Six elements
5. The more calorie dense/unreal/seductive the foods are, the more dopamine we release—the motivation/habit chemical in the brain
6. This is why we don’t get “fat” from Starburst or licorice! (And they those types of candies are not in the top three Halloween candies!)

 

C. How Can We Ward Off the After-Halloween Urges

1. Believe that urges are not urgent

a. We think they are
b. We think they overtake us or creep up on us, etc.
c. We don’t think we are an active participant in them!

2. Practice fasting!

a. Your insulin will go lower during the fast, and cravings will be reduced
b. Your satiety and hunger hormones will balance more—and you will hear them better (though remember that we don’t hear them as well with processed foods)
c. Your eating window will be less—which has to help at least in part simply by time constraints

3. Create barriers

a. Get rid of leftovers
b. Don’t be afraid to throw them away
c. Tell your kids not to let you have any of their stash

4. Plan for them

a. How many are you keeping?
b. When will you eat them?
c. Don’t eat them any time other than when you have planned for them!
d. Planning ahead uses your adult brain rather than your toddler brain!

5. Space out time between treats (especially highly seductive or hyper-palatable)

a. The longer you wait between treats, the less dopamine is released
b. New neuro-pathways are created in the brain
c. Unanswered urges become fewer urges or even no urges
d. I want to teach you not to resist (or fight!) urges…I want to teach you to feel the feelings and sit with urges without giving in until you have very few urges
e. So much better to not have urges than it is to fight them over and over! (Check out Broadcast #57 and #58 for a two-part video on Willpower!)

 

D. I’d Love to Teach You More

1. Free IF Webinar: https://intermittentfastingwebinar.com 
2. Month-long Intermittent Fasting Course: https://intermittentfastingcourse.com 
3. Private weight loss coaching: email characterinklady(AT)gmail.com

Fast Shot: How My Husband and I Lost Weight During the Last Two Holiday Seasons (and Why Beginning IF Is Amazing During This Time)

Welcome to another Fast Shot video. This is a timely one–and one that I hope will convince you that the holiday season is the ideal time to begin Intermittent Fasting! I know..I know…most people STOP their eating protocols during the holidays, not add new ones. But IF is the PERFECT protocol to begin during the holidays as it will truly help you get a handle on those holiday goodies and heavy foods WITHOUT so much white knuckling and super human willpower! (Honest!)

So join me fasting….and join me in the course too if you want daily help for a month! I’d love to help you! intermittentfastingcourse.com

And…as always…my detailed outline! (Aren’t you so glad I’m an English teacher and curriculum author of over 100 kids’ curriculum books? lol)

A. Began IF October and December 2017

 

1. Might have heard my story—began IF to “eat whatever I wanted” during October of 2017
2. Might have heard my husband’s story—began IF so he could dance with me (sigh….all the feels!) the first week of December of 2017
3. Both of us have lost weight during the holiday season 2017 and 2018

Sign up for November course–use code SAVE20 to get $20 off! https://intermittentfastingcourse.com 

B. Five Reasons the Holiday Season Is the BEST Time to Begin Intermittent Fasting!

 

1. You can eat whatever you want—diet food or your regular food (depending on your health goals)

a. People don’t want to “start diets” because they think they can’t keep them during the “food months”—
b. But you don’t have to “stay on a diet” to practice IF (unless you want to!)

2. You don’t use up all of your willpower during the day when you practice IF

a. Four hours of temptations per day
b. 119 food thoughts per day
c. Probably more during holidays!
d. You get fat adapted after the first couple of weeks and no longer need willpower for fasting—and all of your willpower is saved up to use during your eating window!

3. You will likely lose weight during November and December if you begin IF

a. Most people go into the new year gaining weight
b. Even with eating a relatively SAD (standard American diet), you will likely lose weight if you practice IF during November and December

4. You will likely eat fewer treats and less heavy foods after several weeks of IF

a. You will probably eat way less than you usually do during November and December
b. Obviously, you have less time to eat, which can (or might not) affect your total intake
c. But the longer you fast, the higher your leptin (satiety hormone) is and/or the better you hear it

i. This leads to eating less over all
ii. It also affects the types of foods you choose
iii. AND…it even makes you want to move your body—all things we need during food-heavy months

5. You will be ahead on January first when you are usually just starting to try to “lose the holiday weight”!

a. Research shows that 55% of resolutions are health related
b. And only 8% of people keep them
c. Most fall off by January 12th
d. You can make IF a way of life—not something you fall off of or start/stop!
e. Even if you eat a SAD, your health will be positively impacted by the fast itself (brain health, immunity, disease prevention, blood sugar reduction, and more) and you will likely drop weight as well!

 

C. No Downside to Starting IF During the Holidays!

 

1. Only health benefits
2. Potential weight loss
3. More control during the holidays
4. Feeling great in two to three weeks (lose that afternoon sluggishness—oh, I LOVE this about IF!).
5. Balancing of hormones insulin, leptin, and grehlin that is usually only seen in extremely low carb keto diets (75% fat, 20 grams of carbs) or extremely low fat (20-30 grams a day!)

D. Learn How to Fast Incrementally and With Support!

 

1. Daily 20-30 minute teaching videos that you need to know for each day on Day 1, Day 2, Day 3, etc.
2. Private FB group and access to me to answer all of your questions as you learn
3. Amazing video teaching, outlines, and graphics to help cement all of the concepts
4. Incremental—what you need when you need it so that you are not overwhelmed
5. Help during the first two to three weeks as you balance your hormones and get over the “hangries”
6. Tools, tips, and tricks not taught in any other IF program!
7. “A month to learn it—a lifetime to live it!”
8. https://intermittentfastingcourse.com 

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