Hi! I’m Donna Reish, IF teacher, weight loss coach, blogger, and half of “The Minus 220 Pound Pair” as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present the introduction to the Perfect Storm of Weight Loss.
The Perfect Storm of Weight Loss has three components. They are not steps. They are interrelated aspects. They each affect the other.
We start with Food—in this Foundations of My Food Protocol Part I—because our weight loss will be heavily influenced by FOOD—1) Time we eat food; 2) Type of food we eat; 3) Amount of food we eat.
But, again, the three aspects are related to each other—the Food we choose affects our dopamine, our cravings, our willpower, and our amounts.
The Time we choose to eat in affects our hormones, our hunger, and our satiety.
The Amounts we choose to eat will affect our ability to keep our Time in check—and which foods we choose. (My husband likes larger amounts of food, so his food choices have to be more narrow than mine!)
All interrelated. All creating the Perfect Storm of Weight Loss.
In today’s episode, I continue laying the foundation for your food protocol. YOU will choose your protocol. You decide all three aspects of your Eating Protocol (time, type, amount).
I will help you do this as we examine the three interrelated aspects of The Perfect Storm. You want your Eating Protocol (your time, types, and amounts) to get you the intake needed for your right sized body:
1. Without creating over hunger
2. Without creating over desire
3. Without increasing cortisol
4. Without decreasing serotonin/joy
5. Without eating foods you don’t like
6. Without eating over 20% Fun Foods
7. Without taxing your energy
8. Without having an empty stomach too much during eating window
9. Without increasing dopamine spikes around hyper palatable foods
10. Without disrupting sleep
Find all of my episodes, outlines, and articles for my two weekly broadcasts:
(1) Weight Loss Lifestyle broadcast (formerly Donna’s Intermittent Fasting Broadcast) and
(2) Think-Feel-Eat broadcast at donnareish.com
Sign up for my free webinar: intermittentfastingwebinar.com
Think Feel Eat Episode 14 Outline: Foundations of Your Protocol, Part II
A. Perfect Storm Review
- What does it take to create an eating protocol that leads to the Perfect Storm of Weight Loss? All three aspects of the triangle
- Number one—Eating Protocol (time, types of food, amounts of food
- Number two—Hunger, Cravings, Hormones, and Chemicals
- Thoughts and Emotions Management
- All three aspects are interrelated; they each affect the other.
B. Goal for the Perfect Storm Eating Protocol
1. Without creating over hunger
2. Without creating over desire
3. Without increasing cortisol
4. Without decreasing serotonin/joy
5. Without eating foods you don’t like
6. Without eating over 20% Fun Foods
7. Without taxing your energy
8. Without having an empty stomach too much during eating window
9. Without increasing dopamine spikes around hyper palatable foods
10. Without disrupting sleep
C. What Will Get Us to Goal?
1. We can lose weight at first (when we have quite a bit to lose) with a smaller deficit—this is why nearly EVERYTHING works when we first start a diet.
2. There are those protocols that are less likely to get you to goal because they don’t consider dopamine spikes, stomach fullness, hunger, cravings, etc.
3. Other protocols that consider overall calories along with considering types of foods, amounts of food, times, etc., will likely get you to goal better.
D. Productivity, Weight, Life Coaching Now Open!
1. Founding Members Half Price Special Until June 15th
