Donna Reish, author of Donna’s Intermittent Fasting Course, blogger, and IF teacher, teaches how to get started with Intermittent Fasting with this episode of IF Primer. She gives steps for starting, including understanding how we lose weight and inches with IF, choosing your IF protocol, deciding on speed of starting for yourself, and planning your fasting window and feasting window. Donna introduces the various protocols of IF and how they affect weight loss, food in your feasting window, and how they put you into fat burning sooner or more frequently. She encourages listeners to start at the pace that they desire–quickly with more hunger at first but white knuckling through the first two weeks until your hormones are balanced and your body is trained to burn its own fat or slower with fewer hard days at first (but taking longer to get into fat burning). Donna also emphasizes the importance of planning your time during the fast and planning your food during the eating window so that you create that calorie deficit that is needed (but not so drastic that you are not able to keep your fasting hours). She reminds listeners to get her free Intermittent Fasting Start Up Charts, to read about how to fast well at her blog, and/or to sign up for her upcoming IF Course.