Recent Articles
Intermittent Fasting Journal – Week 34
In this episode, Donna Reish, blogger, author of over 100 English curriculum books for students in grades K through 12th, and Intermittent Fasting teacher, teaches on the hormone leptin. Donna begins describing what leptin is and how we have become resistant to...
Fast Shot: What Should I Do When I Reach My Goal Weight?
I love questions from readers and viewers! They cause me to think deeply, research more, and examine things from different points of view. So send me questions! 🙂 Today's Fast Shot video is about weight maintenance. Oh glorious day! I can't...
Fast Shot: Ready to Face Holidays With an IF Lifestyle!
I wanted to give my FB group a little pep talk and help them make IF a lifestyle during the upcoming holidays, so I made a quick Fast Shot video for them that I thought you, my blog readers and YouTube viewers, might find helpful too. Happy Thanksgiving! And...
Intermittent Fasting Journal – Week 33
Donna Reish, author of over 100 curriculum books for kids, blogger, and Intermittent Fasting teacher, focuses this episode on more hunger during the fast issues—both in the beginning days and for long-term fosters. She begins by talking about an important...
Intermittent Fasting Journal – Week 32
Donna Reish, curriculum author of over 100 books (for students grades pre-school through 12th!), blogger, and Intermittent Fasting teacher, tackles more hunger issues during the fast. (Episode #30 was all about ghrelin; Episode #31 was all about ghrelin tips...
Intermittent Fasting Journal – Week 31
In Episode 31 of Donna’s Intermittent Fasting Journal, Donna Reish, author of 100 curriculum books (for kids!), blogger, and IF teacher, teaches about how to control appetite/hunger/cravings/ghrelin. She begins the episode by giving her and her husband’s...
Lose Weight During the Holidays
November is just a few days away.... Now is the time that everybody thinks “I may as well forget about my weight and health until January first….holidays are coming. Nothing I can do now.” But with Intermittent Fasting, that couldn’t be further from the...
Intermittent Fasting Journal – Week 30
In this episode, Donna Reish, curriculum author, blogger, and Intermittent Fasting teacher, teaches about the hunger hormone, ghrelin. First of all, she begins explaining what this hormone is, where it comes from, and what it does. She goes into ghrelin’s...
Intermittent Fasting Journal – Week 29
In this broadcast, Donna Reish, blogger, curriculum author of 100+ language arts/writing books, and Intermittent Fasting teacher, teaches listeners about four metrics that we can use to track our Intermittent Fasting journeys. She starts out teaching about...
5 Sugar-Free Apple Treats
Everyone thinks it's pumpkin season...pumpkin EVERYTHING.....and I know it is 'bout that time. However, I am never really done with apple season. Are you? In honor of apple season.....I thought I would put together my five favorite Sugar-Free Apple Treats from...
Intermittent Fasting Journal – Week 28
In this broadcast, Donna Reish, blogger, curriculum author of 100+ language arts/writing books, and Intermittent Fasting teacher, teaches listeners about Carbohydrate Cycling—continuing from last episode’s overview to exactly how to figure out your TDEE (Total...
Fast Shot: Adding Time to Your Fasting Window Strategically and Painlessly
In this Fast Shot episode, Donna Reish, blogger, author of 100+ curriculum books, and Intermittent Fasting teacher, explains to listeners how to go about adding a fasting hour (or hours) to your fasting window. She starts by giving some ideas for when someone might...
Fast Shot: “I Can’t Seem to Get Beyond the Hangries of the First Few Weeks!”
Welcome to another Fast Shot Video post! I have loved creating these! They give me a chance to answer reader's questions immediately in my private FB group--and I love the challenge of trying to stay under ten minutes! (Failed this time...but close at around...
Fast Shot: Should You Count Calories Along with IF to Reach Your Goal?
Welcome to another Fast Shot Video Post! Today I am answering a reader's question about counting calories, knowing your TDEE, and using Appetite Correction vs. Calorie Counting to get to your goal weight! Fast Shot: Should You Count Calories Along with IF to...
Intermittent Fasting Journal – Week 27
In this broadcast, Donna Reish, blogger, curriculum author of 100+ language arts/writing books, and Intermittent Fasting teacher, teaches listeners about Carbohydrate Cycling—and how it might be used with Intermittent Fasting. She begins by reminding listeners...
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Intermittent Fasting Journal #49 – Six Seductive Craving Concentrations
In this broadcast, Donna Reish, blogger, weight loss coach, author of over 100 curriculum books, and Intermittent Fasting teacher, teaches about Dr. Stephan Guyenet’s seductive nutrient combinations (from his book, The Hungry Brain) in a concept she calls “Six Seductive Craving Concentations.”
Donna opens the video with how she discovered her “trifecta”—the effect that the combination of flour, sugar, and fat has on her cravings and overeating via pastries, cookies, pies, cakes, and donuts. As she pondered this, she hit upon overweight/brain researcher, the aforementioned Dr. Guyenet, and was able to start piecing together why these foods had this effect on her. (Hint: It isn’t the sugar or the flour or the fat alone—otherwise people would be overweight from Twizzlers or plain sandwich bread or spoonfuls of butter!)
Donna teaches Guyenet’s seductive nutrient combinations and their effect on the brain chemical, dopamine. She explains what dopamine is and how it is spiked through the Six Seductive Craving Combinations: sugar, starch, fat, protein, salt, and glutamate. She gives many examples of the combinations and intensity of the combinations and their influence on our cravings, overeating, and overweight.
Intermittent Fasting Journal #48 – 15 Clues That You Believe Calories Matter
In this broadcast, Donna Reish, author of over 100 curriculum books for students, blogger, weight-loss coach-in-training, and Intermittent Fasting teacher, goes where few IF peeps go: the calorie problem.
She opens with a study that shows just because “experts” say it doesn’t make it true. (Especially when other experts/researchers say something different!) You have to bring together research, your observations of those around you, and your own personal experience.
Donna delves into how the thought that calories have no bearing on weight loss (or health!) can be dangerous because consistently overeating can cause little weight loss, health concerns, unnecessary expense, and more.
Then she introduces fifteen clues that show that maybe you really do believe in calories—just a little. And what we should do with this information (i.e. eat less overall!)
These clues range from watching the calories you burn on devices to cutting back portion sizes to your past history of losing weight while decreasing calories to eliminating nuts or other fattening foods, and more. She emphasizes the importance of defining what you mean when you say “calories don’t work” or “calories don’t matter.”
Sugar Free Take 5 Candy Squares
Have you heard of Take Five Candy Bars? Their popularity is based on the fact that they have a little bit of everything in them—kind of Snickers, Nestles’ Crunch, Reese’s combo. That is this! {from the “Healthy Mixes – Sugar Free, Flour Free” cookbook}
My 14-Minute-Fix for Productivity and Clarity (Fast Shot)
Donna Reish, weight loss coach, Intermittent Fasting teacher, blogger, and author of over 100 language arts/writing curriculum books for students from K-12th grades, introduces her 14-Minute-Fix for Productivity and Clarity in this Fast Shot video. First, she gives an overview of the process—that you can either do 14 minutes in the morning, 14 minutes in the evening, or both. If you do AM and PM, it is literally spending 2% of your day planning in order to make the other 98% of your day the most effective and productive as it can be!
Then Donna describes her PM 14 Minute Fix (and how a good tomorrow starts tonight!): First, she checks the calendar for tomorrow’s activities. Then she moves into her First Five and Fast Five (at least three of each if her calendar and dailies allow enough time). Then she charges everything. Next, she evaluates today’s food. And then she leaves “bread crumbs” for tomorrow’s early morning activities, including journal station and workout clothes.
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Intermittent Fasting Journal #47 – Most Packaged Snacks Have 130 Calories
In this broadcast, Donna Reish, curriculum author of over 100 books, weight loss coach, blogger, and Intermittent Fasting teacher, teaches about the 130 Calorie Snack Concept—that is, that most packaged snacks have 130 calories in them for every 30 grams of snack (or approximately 4.5 calories per gram). This is the case for nearly all packaged snacks–health food store ones and all out “junk food” ones. Donna doesn’t delve into the ingredients in snacks or the macros (that’s a topic for another day). Instead, Donna explains why this matters to those seeking to lose weight:
I Only Began Intermittent Fasting Because I Heard I Could “Eat Whatever I Want” and Still Lose Weight—and What I’ve Learned (Fast Shot)
In this Fast Shot video, Donna Reish, author of over 100 curriculum books for students, blogger, weight loss coach-in-training, and Intermittent Fasting (IF) teacher, explains how and why she began IF—and what she has learned. She delves into the “eat anything you want” approach and its compellingness and then moves into the freedom she has found in IF. She discusses the main four ways we lose weight, inches, and cravings with IF—and how they apply to her current choices and lifestyle. Learn more about IF in Donna’s free workshop: https://intermittentfastingworkshop.com
Donna Daily–Scary But Exciting Challenge
Are You an All or Nothing Person (Or Making Tiny Changes Works Best!)
“Do it right or don’t do it at all.”
“Anything worth doing is worth doing right.”
We’ve heard these sayings forever. And there’s some validity to them.
I mean, we teach our kids to be thorough in their homework and chores.
We know from our college days that the harder we study, the better our test score.
We are rewarded at work for a job well done.
And all of those are true!
Help! I Need to Start Somewhere Losing Weight! (Fast Shot!)
In today’s Fast Shot, Donna Reish, author of over 100 language arts/writing curriculum books for students, blogger, weight management teacher/coach, and health-seeker, answers a reader’s plea for immediate help with weight loss. Rather than asking this gal to start on One Meal a Day and long fasting, extreme diets that can’t be sustained, or other impossibilities, Donna gives the reader hope with five tips that she can implement immediately to get her health and weight loss going in the right direction. Donna recommends that the listener reduces her eating hours/begin implement fasting hours at a beginner’s level; stops drinking calories; eats two or three distinct times; makes at least half of her food real; and plans tomorrow’s food today. These five tips will help the listener immediately–both weight-wise and emotionally/mentally.
This broadcast is sponsored by https://reisheshealthysupplements.com and https://intermittentfastingcourse.com
6 Reasons You Might Need 2MAD (and 6 Reasons You Might Not) (Fast Shot Video!)
In this Fast Shot Video, Donna Reish, author of over 100 curriculum books for students, blogger, healthy seeker, and IF teacher, helps fasters determine whether one meal a day (with a snack or two—OMAD) or two meals a day (2MAD) is right for you. People automatically think they need OMAD because they’re afraid they won’t lose weight with 2MAD, but if your snacks are heavy, calorie-dense, not real, and not filling, the snacks might be the problem.
She addresses six times that you might want to go with 2MAD: 1) when your snacks are unhealthy; 2) when your snacks cause you to be hungry again too quickly; 3) when your snacks cause you to graze; 4) when you aren’t getting all of your nutrients in; 5) when your snacks cause huge dopamine spikes and increase cravings.
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Check out the supplements that have changed my life!
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