by Donna Reish
In Week 13 of the Daily Intermittent Fasting Journal Podcast/Videocast, Donna Reish chronicles her 13th week of Daily IF. She discusses her results of losing just under one pound a week despite being on vacation or holiday one third of the time during these three months! (That has never happened with vacays and holidays!) She teaches about studying what works best for each person—the Study of One as Dr. Bert Herring calls it in Appetite Correction. She talks about applying what you learn about yourself to your fasting hours, opening your eating window, choosing your fasting window length, and more. Donna also discusses how OMAD/3 (One Meal a Day divided into three distinct eating times) and how this helps to bring in boundaries for those who feel that Daily IF without eating restrictions is too loosey-goosey for them. Donna discusses her and her husband’s changes in eating patterns from 9:00 snacks at night to none and the positive effect this has had on their fasting. Finally, she discusses building belief about Daily IF–how we act on what we believe, and in order to make this a lifestyle, we must believe that it leads to the desired results.
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by Donna Reish
In Episode 12/Week 12, Donna Reish, blogger, recipe creator, and Daily Intermittent Fasting teacher tells about her twelfth week and her husband’s fifth week of Daily IF. She describes the pattern that she has settled in at 19:5, including OMAD/3–One Meal a Day divided into three parts (see outline). She describes what being fat adaptive means, including the differences between glucose/glycogen store burning and body fat burning. Donna teaches the importance of staying the course, including bringing in eating boundaries and not going off and on and making too many “special occasions.” Finally, she describes several things that affect Fat Adaption each day: number of fasting hours, how much glycogen is being stored/circulating glucose is available to use, how long your eating window is, whether you exercise or not, and how many carbs you are consuming. Subscribe to Donna’s YouTube channel; podcast at iTunes; and here at her blog. Join her FB group where she teaches daily about this way of life.
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by Donna Reish
It’s Week 11/Episode 11 of The Intermittent Fasting Journal! New Year’s Week—and Donna’s hubby is on board too! Yay them! In this episode, Donna gives her week eleven findings and results, including losing weight slowly and steadily during holidays and enjoying a traditional New Year’s Day dinner. She reviews the coping mechanisms of self talk, five second rule, having an earlier eating window that ends by seven each day (and how this benefits her), using the app, and more. Donna goes into detail about her lifestyle with her husband, Ray Baby, who has lost ten pounds in three weeks on his IF plan! She describes husbands and wives planning and fasting together and how much she and Ray enjoy eating out together now as empty nesting fasters. She was encouraged by going into a new year with no deadlines and no drastic weight loss plans in place and explains how to make Daily IF a lifestyle rather than a frantic new year weight loss goal. No time limits! Donna then teaches from AC: The Power of Appetite Correction by Bert Herring with the six kinds of hunger: (1) Appestat–real hunger; (2) Somatic hunger–sensation in the belly; (3) Limbic hunger–drive to continue eating once you’re full; (4) Clock hunger–biological clock–hunger striking 23-24 hours from when you ate last; (5) Appetite-driven hunger–when you visualize yourself eating something; (6) Mouth hunger–urge to chew on something when you’re not really hungry. She ends the main section with how she has finally achieved control over areas of her life that had eluded her even when she had 32 years of homeschooling and writing success–food control. Huge win! We can manage every area of our lives when we are successful with Daily Intermittent Fasting!
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by Donna Reish
Week 10/Episode 10–Christmas Week! Donna Reish, blogger at Donna Reish.com, author of “Fasting Inferno” parody, and teacher at The Intermittent Fasting Journal podcast/FB Group, describes her amazing Christmas week with Daily Intermittent Fasting and all of the incredible lessons she learned. She explains how she ate what she loved on the truly “special days” but did not extend the special days on and on. She describes the importance of starting rituals and ending rituals during special occasions as well as how to rearrange the fasting schedule during holidays and vacations. Donna explains her husband’s new IF protocol and success as of three weeks ago. In Listener Lessons, Donna teaches signs of fat adaptation that occur after three or four weeks, including no longer having extreme hunger/feelings of starvation, losing the food/carbohydrate preoccupation, having sustained energy, enjoying good sleep, and having clear thinking. She then reviews coping, distraction, and self-soothing techniques from Episodes 7, 8, and 9 for during the fasting window.
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by Donna Reish
Welcome to Week 9/Episode 9 of the Daily IF Journal! I am grateful that you have joined me for a peek into my journey–and hope that my words and teaching can be a great help and encouragement to you! Please subscribe at the blog, Donnareish.com for ongoing healthy teaching, join us in the FB Group for daily support and teaching, AND subscribe to me on Youtube and Itunes so you don’t miss a video or audio! Blessings on your Daily IF Journey. Let me know how I can help you!
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