Donna's Intermittent Fasting Journal

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 200 pounds together (160 of that in the past couple of years through the Perfect Storm of Weight Loss strategies I teach!). In this episode, I present an explanation of Macronutrients and Calories. Macronutrients, also called macros, are the three main nutrients that make up calories. That’s the important point—macronutrients make up calories. Every calorie in food is comprised of grams of carbohydrates, proteins, and fats. One macro at a time, I explain the major elements and facts of each, how food is comprised of them, and why we need them. The first Macronutrient Venn diagram gives a big picture of how each macronutrient stands alone and how they overlap with each other. The second Macronutrient Venn diagram gives a listing of food for each macro, including the foods that are known for having two of the macronutrients in them (such as carbs and proteins in beans and fat and protein in fattier meats). I created this “lesson” for my weight loss clients and those following my “Perfect Storm of Weight Loss” as I realized that many people think of low carb as being completely separate from calories or low fat as being completely separate from calories—not realizing that calories are made up of fat, carbs, and protein. Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) at https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at https://donnareish.com/think-feel-eat Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=qCPE5OpSBOk See full article here: https://donnareish.com/weight-loss-lifestyle-63-macronutrients-and-calories Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

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 200 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 Part I of my lessons I have learned from my 800th fast (and the fasts leading up to it!). In this episode, I share about how my 800th fast showed up on the Zero app, what I like about the app, and how to use an app to reach your fasting goals. Then I delve into how I average my fasts for the week—and the benefits and potential pitfalls of doing a weekly average. I describe how for over two years my husband and I never went “off” and “on” but made IF a way of life. I also talk about what breaks my fast to me and signs to look for if you might be breaking your fast in a way that is not helpful to your overall goals. Finally, I talk about what I have learned about the incredible benefits of Intermittent Fasting—its effects on hunger, whole meals, willpower, control, insulin/leptin, and much more! 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 Watch episode here: https://www.youtube.com/watch?v=UqKiCVf1P9k&feature=youtu.be See full article here: https://donnareish.com/weight-loss-lifestyle-62-lessons-from-my-800th-fast-part-i Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Watch episode here: https://www.youtube.com/watch?v=n-66hGQKse4&feature=youtu.be See full article here: https://donnareish.com/weight-loss-lifestyle-61-willpower-ii-ways-to-overcome-or-change-the-willpower-gap/ Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

In this broadcast (Episode 60), Donna Reish author and teacher of The Intermittent Fasting Course Donna Reish, blogger, and weight loss coach, shares important information about relying on willpower. Willpower is a common word and thought---one that we use to describe what we need to overcome our body's and mind's objections to eating healthfully, working out, keeping our schedule, not eating too much sugar, and much more. It has been thought for decades that people who are overweight just need more willpower. So we have sought, usually unsuccessfully, for that secret fountain of willpower. I debunk many myths about willpower in this episode, starting with defining it, how we rely on it, and why my husband and I, who have now lost over 220 pounds together, didn't understand why we couldn't conquer our food habits that made us obese by simply using more willpower. I teach why willpower doesn't work in the long term--and even many times in the short term--by looking at research studies that demonstrate how we use up all that we have and exhaust ourselves of it before the day is over. This section includes an interesting radish and chocolate experiment, M and M experiment, and how many researchers believe we make 119 food-related decisions a day. Next I describe the real problem with willpower--we have a Willpower Gap, meaning that we don't have enough willpower left to overcome the urges that we are presented with every day. I also uncover man ways that we handle willpower ineffectively when it comes to our eating habits, essentially sabotaging the willpower we could have. Enjoy today's broadcast and tune in next Sunday morning for Episode 61: The Problem With Relying on Willpower Part II of II---where we will find solutions! In this broadcast (Episode 60), Donna Reish author and teacher of The Intermittent Fasting Course Donna Reish, blogger, and weight loss coach, shares important information about relying on willpower. Willpower is a common word and thought---one that we use to describe what we need to overcome our body's and mind's objections to eating healthfully, working out, keeping our schedule, not eating too much sugar, and much more. It has been thought for decades that people who are overweight just need more willpower. So we have sought, usually unsuccessfully, for that secret fountain of willpower. I debunk many myths about willpower in this episode, starting with defining it, how we rely on it, and why my husband and I, who have now lost over 220 pounds together, didn't understand why we couldn't conquer our food habits that made us obese by simply using more willpower. I teach why willpower doesn't work in the long term--and even many times in the short term--by looking at research studies that demonstrate how we use up all that we have and exhaust ourselves of it before the day is over. This section includes an interesting radish and chocolate experiment, M and M experiment, and how many researchers believe we make 119 food-related decisions a day. Next I describe the real problem with willpower--we have a Willpower Gap, meaning that we don't have enough willpower left to overcome the urges that we are presented with every day. I also uncover man ways that we handle willpower ineffectively when it comes to our eating habits, essentially sabotaging the willpower we could have. Enjoy today's broadcast and tune in next Sunday morning for Episode 61: The Problem With Relying on Willpower Part II of II---where we will find solutions!

In this broadcast (Episode 59), author and teacher of The Intermittent Fasting Course Donna Reish, shares her course's Live Q and A video from her January students. The IF Course is a one month course that contains 21 days of daily incremental teaching videos, outlines, charts, graphs, and motivating images/self talk :posters and cards." (See graphics and daily lesson topics here: https://donnareish.com/fast-shot-sneak-peek-of-the-intermittent-fasting-course-check-out-these-graphics/ ). The fourth week of the course, Donna goes live in the private course FB group and answers her students' questions. This is a sample of one of those live Q and A sessions. In this episode, Donna answers questions about the following: 1) Fasting for 23 or 24 hours each day 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 Each session of the course begins on the first Monday of the month! intermittentfastingcourse.com

In this broadcast, Donna Reish (Intermittent Fasting teacher, blogger, curriculum author, and weight loss coach) introduces her coach's infamous Self-Coaching Model. This framework for changing your life, understanding your thoughts and feelings, and taking the actions you desire was created by Brooke Castillo. Donna uses it on Saturday mornings to teach people in her private FB group (link below)! This is the first Saturday episode (longer than usual) as Donna introduces the elements of The Model and applies them to several different circumstances to show viewers and readers how The Model can be used on real life situations, thoughts, and feelings. She spends time to really give an understanding of the five elements: Circumstances, Thoughts, Feelings, Actions, and Results. This material is life-changing, and many thanks are given to Brooke for her generosity in giving it to the world! Sign up for Donna's Intermittent Fasting course! intermittentfastingcourse.com Sign up for my month-long, step-by-step course (starts the first Monday of each month): https://intermittentfastingcourse.com Subscribe to the blog and get free IF start up charts: https://donnareish.com/daily-intermit... Join my private FB group where I teach IF! https://www.facebook.com/groups/31866... Subscribe to iTunes: https://itunes.apple.com/us/podcast/t... Subscribe to Youtube channel: https://www.youtube.com/channel/UCJL5... Get my IF app: https://donnareish.com/intermittent_f...

Donna Reish, intermittent fasting teacher, blogger, and weight loss coach, makes a compelling case in this video for WAY fewer holiday "specials" than we traditionally think we need. Donna describes the thoughts behind why we "throw in the towel" during the holidays and how to compact this thinking to actually lose weight (or at least maintain) during the season of overindulgence. Donna describes what "cheat days" do to our weight loss (mathematically), and how we can avoid cheat days altogether by "deciding ahead of time" and planning one or two exceptions to our healthy protocol per week. Following this "mindset" training, Donna delves into the simple math--taking listeners through the calendar from Halloween until New Year's day--helping people determine which occasions we really want for a "fun food" meal and which ones are not necessary (based on our own traditions and food protocols). She summarizes by showing us how we can have ten or fewer "special occasions" over a sixty day period---and not gain the typical 7-12 pounds that most people gain during that two month period. Sign up for Donna's free Intermittent Fasting Webinar: "Start Intermittent Fasting Tonight" at intermittentfastingwebinar.com

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. Join Donna's monthly IF course to begin fasting incrementally with daily video training and lots of hand holding! intermittentfastingcourse.com

In this broadcast, curriculum author, IF teacher, and former debate 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 teacher and coach to point out that the terms people are using must be defined in order for us to put them in context and see if they apply or not. Then she explains what logical fallacies and biases are--and how they apply to all people at all intellectual levels. Then she delves into the six common logical fallacies and biases with their definitions, explanations, applications, and what to look for with each one. These include anchoring bias, choice supportive bias, confirmation bias, ostrich bias, bandwagon effect, and false consensus effect. Her hope is that we will use three lenses to evaluate whether something works for us or not in applying what we hear and read: (1) Personal Experience; (2) Outside Observations; (3) Robust, reliable research.

Donna Reish, blogger, Intermittent Fasting teacher, and weight loss coach, teaches an amazing truth that applies to every area of life (yes, even weight loss--certain thoughts lead to certain actions that lead to good outcomes!): our thoughts lead to our actions. We can choose our thoughts differently, which, in turn, will lead to different actions. On Donna and Ray Baby's 38th anniversary, Donna tells the story of how Ray Baby's pickle ball instructions over and over again could lead to one thought resulting in a strained relationship or another thought resulting in love and joy. It's quite compelling--and life changing! She continues to explain how we can make a relationship (any relationship!) better in a few minutes, a few hours, or tomorrow! Learn more about thoughts, weight loss, fasting, and changing your life at donnareish.com and/or her private FB group!

HI there! I'm Donna Reish, Intermittent Faster, weight loss coach, blogger, and half of "The Minus 200 Pound Pair" as my husband and I have lost over 200 pounds (205 as of this week!) together---155 of that in the past couple of years with healthy supplementation, Intermittent Fasting, and habits. We like to say that we quit counting calories and macros and started counting hours and habits! In this broadcast, I introduce a concept I have been using to lose my last 25 pounds or so---that of creating a food plan for tomorrow! I call it my "Tomorrow Real-for-Me Food Plan," and it can help you too! It is realistic, in line with research on how habits are created, and grows with you as you add in "1% Jump Ups." Check out the outline below--I feel so hopeful for you...even if you have "failed" in your latest weight loss efforts. If two empty nesters nearing age sixty can lose weight, you can too!

Ketosis is a coveted space to be in by many people. When most people think of ketosis, they think of the keto diet. However, if the keto diet were the only way to get into “fat burning,” how would people lose weight every day with other protocols? (Yes, please….make all decisions for your health and weight management through three lenses: research, personal experience, outside observations of others!) Come to find out, we can get into fat burning in many ways. On today’s broadcast, I discuss three ways to get into ketosis—that is three ways to burn through circulating glucose and stored glycogen to get the body into the optimal position for fat burning. In this broadcast, I discuss what is ketosis and why people seek it. Then I move into three ways that we can get into ketosis. The first way is the most commonly known—the ketogenic diet. I also point out some of the downfalls of this method (including that people think they’re doing keto is they simply reduce carbs—the keto diet is not simply reducing carbohydrates). The second way I discuss is my personal favorite, Intermittent Fasting. Who knew that we can get into ketosis daily with simply not eating for 16 to 20 hours out of every 24 hours!? Fasting has been found to get people into ketosis/fat burning 16 x more frequently than the typical diet. The final way I discuss is another personal favorite---strength training. Strength training is a FAST way to burn through glycogen stores in the muscles---like rapid fasting! How cool is that? I summarize this week’s broadcast with the many benefits of being in ketosis and how long it takes in the beginning stages of Intermittent Fasting. Learn more in my free upcoming IF workshop---intermittentfastingworkshop.com All of my broadcasts are sponsored by my plant-based supplement business. These amazing products, along with Intermittent Fasting, have helped my husband and I just reach the status of “The Minus 200 Pound Pair,” losing over 200 pounds together (150 of them in the past couple of years with Plexus products and Intermittent Fasting!). Shop for the pink drink, magnesium, omegas, energy products, and more at reisheshealthysupplements.com

In this broadcast, Donna Reish, author of over 100 curriculum books for students, Intermittent Fasting teacher, blogger, and online teacher, teaches how our thoughts affect our results by looking at her husband’s Pollyanna way of thinking. She delves into how working with weight loss and life coach Brooke Castillo in Self-Coaching Scholars has led Donna to see how her husband’s way of thinking has been right all along! (Gasp!) When we think differently about people, situations, our goals, life’s disappointments, and more, we act differently. When we think good thoughts, we act in a way that brings good results. When we think bad thoughts, we act in a way that brings bad results. Donna applies this to work, marriage, weight loss, and exercise with examples of both---thoughts that lead us to negative results in these areas and thoughts that lead us to positive results in these areas. She then talks about the need to be extremely specific in our thoughts—take a circumstance or person and think an intentional thought—and then our actions will follow these specific thoughts.

Donna Reish, author of over 100 language arts books for students grades two through twelve, blogger, weight loss coach, and Intermittent Fasting teacher, brings the topic of chocolate to us! In this departure from Donna's typical  broadcasts, Broadcast #50 is about how to move from creamy milk chocolate to a healthier or sugar-free chocolate to help you reduce sugar and cravings in your life. She begins with the power of dilution explaining how you can dilute the dark chocolate taste or stevia taste with either nut butter or cream, depending on how "loose" or soft you want it to be.  After instructions on how to do those dilutions, Donna talks about three other ways to "dilute" the dark chocolate or stevia taste through mix ins, layers, or even dipping. She describes kid-friendly approaches to this as well as low carb approaches. She explains how to use these chocolates in recipes, such as Reishes' Cups, Take 5 Bars, chocolate cheesecake mousse, chocolate-chip cheesecake dip, and more. 

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. Donna leaves readers with some powerful take-aways, including how we all need calories to live, but not in the concentrations we often have in processed foods; how we need to reduce foods with hyperpalatable or seductive qualities in order to gain control of our eating; how simple foods reduce our cravings; and more.

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.”

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: (1) Calories, or total food intake, really do matter; (2) The question isn't how many calories a packaged snack has; the question is how "big" is a 30 gram snack and how satiating is it?; (3) Stomach filling is based on a combination of volume, fiber, and water; (4) Many snacks leave us hungry; (5) Real foods always win--they have all of the fluffy qualities that fill us up (and give us important nutrients); (6) Snacking is often entertainment--reduce snacks and total number of eating episodes!; (7) Foods are not good or bad--until they help or hinder your goals. Get Donna's Intermittent Fasting Start Up Charts for free here donnareish.com Order healthy supplements here reisheshealthysupplements.com

Donna Reish, blogger, Intermittent Fasting teacher, health seeker, and author of over 100 curriculum books for students shares the Four Ways We Reduce Weight, Inches, and Cravings With Intermittent Fasting in this episode. Donna uses her four quad chart to show the four things that affect weight loss, inch loss, and craving reductions. (See charts for this episode at https://donnareish.com broadcast #46.) The four ways we lose include getting into fat burning during the fast, retaining muscle through fasting, skimming off calories (and reducing cravings/controlling appetite through fasting), and boosting our metabolism. Donna then describes IF as a lifestyle and how we CAN tweak the schedule as desired, but veering too far off or constantly making exceptions can lead to our "stopping and starting" IF---which reduces the chance of it becoming a lifestyle for us. This episode is sponsored by Plexus Slim, Hunger Control. Get your free sample of this amazing, energy-giving pink drink HERE: http://donnareish.com/free-plexus-pink-drink-new-slim-sample/

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about what to expect after one month of fasting and what to focus on for your fasting time and your eating window at this point. (She also gives lots of help and encouragement for new fasters in general!) Donna begins with her and her husband’s “journal.” She talks about how there will always be things to work around and problems to solve. Being a problem solver is a huge part of achieving weight management. She talks about how she has a little longer eating window now (5-6 hours a day) due to her schedule with her husband and her strength training—and how important it is to eat more healthy and real foods when you have a longer eating window. She also describes her opening snack as “more real food” and less villainizing of a certain macronutrient (i.e. fats or carbs). Next, Donna delves into what to expect and what to focus on during the fasting hours after a while on IF. First she suggests that you get to the fasting hours you desire—even if you need to do it incrementally. Rushing it and then quitting will not give you the adherence that is required to lose weight. (Get Donna’s IF Start Up Charts and try Chart 4!) She recommends focusing on the fast until you have a groove that works for you. She talks about the importance of flexibility in order to make fasting a lifestyle. After your fasting is where you want it to be, Donna encourages you to watch out for Appetite Correction! It will be coming soon---ghrelin will continue to be tamed. Clock hunger will diminish. Taming ghrelin will happen through consistency in fasting! Hearing leptin signals will start getting better and better as you fast longer. This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus Slim, the pink drink. She described the XOS—Prebiotic version that feeds the good bacteria in our guts and the Hunger Control—Appetite Suppressing version that gives us fiber to fill our guts up and keep us from overeating. Both Slims balance blood sugar, give energy, enhance mood, help with sleep, provide antioxidants, and much more. Try your free sample today: http://donnareish.com/free-plexus-pink-drink-new-slim-sample/

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about whether you should continue to fast when weight loss has plateaued, slowed, or stopped. She begins this presentation by telling, in a nutshell, why she and her husband (the two have lost over 100 pounds together in a year on IF) will always practice some form of Intermittent Fasting (in spite of both of their “weight plateaus” right now). Donna begins this discussion by talking about what was happening to her before IF—always some form of dieting, losing and regaining, perfection or guilt, limiting one macro or another, etc. She also discusses the differences among various metrics—pounds, inches, clothes, appearance—and how we should consider all, not just weight. She also touches on motivation to exercise and change our bodies. Next, Donna describes the difficulties in achieving leptin and insulin sensitivities. Both of these require us to exercise and eat right—the two things that resistances cause us NOT to be able to do! With IF, these things are done for us. She goes into detail about we can tame grehlin and hear leptin signals. She delves into toher food controls, including the ability to eat closer to what our bodies need (30% less than what we typically ate before IF), the beauty of the built-in boundaries IF provides, the ability to practice 80/20 including parties and special occasions, and much more. The “other benefits” that Donna describes would be enough to keep anyone on the IF train, even if weight loss isn’t so fast. These include time, money, energy, and trash savings; metabolism boosting; dopamine spikes less with less frequent eating, resulting in our not desiring certain foods as much; inch loss; eating all macros; simplicity; disease prevention; longevity; cognitive function; and so much more! This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus Slim, the pink drink. She described the XOS—Prebiotic version that feeds the good bacteria in our guts and the Hunger Control—Appetite Suppressing version that gives us fiber to fill our guts up and keep us from overeating. Both Slims balance blood sugar, give energy, enhance mood, help with sleep, provide antioxidants, and much more. Try a FREE sample by going here: http://donnareish.com/free-plexus-pink-drink-new-slim-sample/

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about ways to improve sleep. She begins the broadcast with her and her husband’s fasting update and what she has been learning about processed foods and Appetite Correction through applying Dr. Stephan Guyenet’s The Hungry Brain teaching to fasting. Basically, she explains, seductive, processed, calorie-dense, high trigger foods do not signal AC as well, so she and her husband are learning to save these foods for dinners out and “parties” and eat less seductive foods at home—while not considering what the macros of these foods are (i.e carbs are bad or fats are bad). Donna then digs into the topic of improving our sleep. (See Episode #40 for WHY!) She begins with steps we can take physically to improve our sleep. These include avoiding lights for the hour or two before sleep, blocking blue light from devices and televisions, exposing yourself to sunlight and Vitamin D during the day, developing good sleep hygiene (and prioritizing it even though it is difficult to do), and eating or not eating before bed.

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about insomnia and Intermittent Fasting. She begins the broadcast with her and her husband’s fasting update and what she has been learning about calorie cycling—and how many IF’ers who are within 20 pounds of their goal weight do a version of calorie cycling without even realizing it or counting calories. She describes how making food restrictions based on occasions and eating at home can help us break through plateaus and set us up for healthier eating overall. Donna then digs into the topic of insomnia—and how our circadian rhythms are related to insomnia as well as to our fasting and eating cycles. She describes potential causes for insomnia as related to fasting—including hunger, lack of satiety, and lack of food satisfaction. She also describes how IF-related insomnia usually subsides within a week or so and how IF actually gives deeper and better sleep overall. Then she moves into typical reasons for insomnia, describing how they affect our sleep and wake patterns. These include caffeine, blue light, exercise, lack of activity/napping/sleeping late, magnesium deficiency, and subdued melatonin release. This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus’ new metabolism/cortisol-reducing/thyroid aiding MetaBurn today! This natural, plant-based product is loaded with amazing adaptogens as well as other incredible mood and metabolism-boosting ingredients. Donna is offering a FREE private FB group centered around weight management coaching and teaching for all of her wholesalers and customers in the coming year!

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about the benefits of adequate sleep and the downside of too little sleep. She begins the broadcast with her and her husband’s fasting update and what she has been learning from Dr. Stephan Guyenet’s book, The Hungry Brain. Specifically, Donna points out how important it is to control our food environment if we want to reduce our processed food intake and eat more real foods/less calorie dense foods on a regular basis—and how to make treats into the “special occasions” that they should be. Then she digs into statistics on sleep in general—how much we sleep today vs thirty years ago; circadian rhythms, and more. Next, Donna gives the many benefits of sleeping 7 to 9 hours each night (including its effect on weight management efforts). Then she goes into detail about the detriments of too little sleep, which include lowering of Human Growth Hormone, raising of cortisol (stress hormone), lessening of our response to leptin (satiety hormone), and much more. This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus’ magnesium supplement, BioCleanse, today! Donna is offering a FREE private FB group centered around weight management coaching and teaching for all of her wholesalers and customers in the coming year!

In this “special” Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, combines two of her “Fast Shot” videos into one broadcast during the holidays when she wasn’t recording as much. The first half of this episode is Donna describing when and how someone might want to count calories while Intermittent Fasting. Calorie counting might work well for someone who has eaten very calorie dense through low carb/high fat prior to IF. It might help someone who eats too much processed food. It might help someone who is down to their last 20-30 pounds. Donna also explains how to figure your TDEE (Total Daily Energy Expenditure). In the second half, Donna teaches viewers about Calorie Cycling. She explains why it is superior to calorie counting, how many Intermittent Fasters do this naturally in planning for bigger meals and festivities, and how calorie cycling can help us eat more nutrient dense foods. This week’s broadcast is sponsored by Plexus supplements. Donna is offering a private FB group centered around weight management coaching and teaching for all of her wholesalers and customers in the coming year!

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about three steps that it takes to build belief and adherence to something in your life. In step one, she talks about how the initial step in adhering to anything is believing in what you are going to do. This first step is achieved by seeing it work for others (especially people you know and trust) and understanding the process well enough to think that it really could yield results. In step two, Donna describes how you must believe that YOU can make that protocol work! You have to believe that you have it within you to make this protocol work. You have to see yourself being successful with the plan. Lastly, you must put habits in place in order to become successful. You can’t just say that you want to do this or that. You must have the habits in place in order to become the person who succeeds. Every day. Every habit. That is how we adhere and persist in a successful program. Donna Donna gives tips for developing these habits—environment, consistency, habituation, and more. Lastly, Donna applies these steps to becoming fit through exercise. This week’s broadcast is sponsored by Plexus supplements. Donna is offering a private FB group centered around weight management coaching and teaching for all of her wholesalers and customers in the coming year!

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, shares with listeners more of the “things she has learned after one year of Intermittent Fasting.” This is Part II of this topic---in Broadcast #36 she talked about how she realized she had been “dieting” on too much food/too many calories; how she can control food--food doesn’t have to control her; how overweight is not always our fault; and that sustainability is everything. In this episode, she continues with why IF is the best weight management approach for her due to her ability to adhere to it. Severe restrictions or cutting out entire foods and food groups result in immediate failure as soon as the individual goes to a party or eats out. With IF, this continually failure is not a part of the faster’s life—and success breeds success whereas failure breeds failure. Next, Donna describes the many avenues of freedom that Intermittent Fasting has brought her, including food freedom, financial freedom, time and resource freedom, decision freedom, and much more. Next Donna talks about one of her favorite new “lessons” from her year of IF—the importance of sleep on hormone balancing, metabolism, brain function, and more. Lastly, Donna describes how IF has led her to become a fitness person—someone who works out regularly, builds strength and muscle, and keeps her fitness commitments. This has been another area that eluded her prior to IF, so it is an exciting one to her! This week’s broadcast is sponsored by Plexus’ new thyroid, adrenal, metabolism, and mood product, the all natural MetaBurn!

In Episode #36, Donna Reish, blogger, curriculum author of over 100 books for preschool through twelfth grade, and Intermittent Fasting teacher, brings listeners Part I (of II) of what she learned during her first year of IF. The first thing that Donna focuses on is something that all IF’ers learn (and that anyone interested in weight management needs to learn)—that she has spent the past forty years of her life eating way more food (and calories!) than what she needed. Setting aside food types and making each food “healthier” according to the “diet of the year,” she came to realize that she was creating foods that were too calorie dense for every day fare and that true weight management only occurs in an environment in which food intake is greatly diminished (which IF helps with immensely!). Donna then delved into something that she was overjoyed to learn (and to teach others)—that many of our food problems stem from hormonal imbalances and not understanding the brain’s response to food. Simply put, much of our overweight is not our faults. But now we know how to counteract many of these issues, and we can begin to have the food control that we have always dreamed of! She describes some of these mechanisms and how they are helping her and her husband. Finally, Donna tells the most important thing that she “re-learned” (and now embraces fully)---that sustainability is everything when it comes to weight loss and weight management. Today’s sponsor is Plexus Slim Hunger Control, the pink drink that helps fill up the stomach, balance blood sugar, give energy, and help with mood.

In Episode #35 about “Specials,” Donna Reish, blogger, author of over 100 language arts and writing curriculum books, and Intermittent Fasting teacher, discusses how to decide on, navigate, and carry out “special” days with Intermittent Fasting. Donna begins with her and her husband’s one year anniversary with IF and how close they are to their goal weights, as well as some of their goals for the coming year. Then she explains the concept of “specials,” including her mantra from thirty-two years of homeschooling her seven children: “Every day is special, but every day can’t be a special day!” She explains how our mindset has to shift if we want to make IF a lifestyle—we have to get out of the “go off and on” and “how can I find a way to take days off” and onto the “I want to do this for my health, my goals, and my life.” Next, Donna explains how to select times that truly are special occasions and how to tweak your fasting hours rather than going off and on for days that are special but you still want to keep going towards your goals. She teaches specific steps for how to make little tweaks in your fasting schedule in order to have an earlier, later, shorter, or longer eating window later in the week. She talks about how to end your eating window even when others are continuing and how to use non-food activities rather than using food all the time. Donna explains her two favorite self talk mantras that help her through specials, exercise, and any occasion that she wants to strengthen her mind and will. She then goes on to explain what to do after special occasions—how to avoid punishing yourself, how to get back into fat burning quickly, and how to live this lifestyle all the time. Today’s Plexus product sponsor is Vital Biome, a probiotic supplement that is clinically shown to improve health and mood, reduce anxiety and anger, and much more.

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 it, “leptin resistant.” She then teaches about how leptin signals are like trying to hear someone with headphones on—and how much we truly miss of the signaling when our brains do not get the messages. She encourages overweight people that so many of the things that are bodies do not do for us now are not our faults---and how we can easily fix many of these things with knowledge and a few tweaks (like sleep, water, protein, fiber, timed eating, and more). Finally, Donna goes through a long list of ways that we can either increase leptin or increase our ability to hear leptin’s signals. These include fasting, eating anti-inflammatory foods, keeping insulin low, losing weight, eating real foods, consuming fewer processed foods, not drinking calories, eating high protein, exercising, and more! This broadcast is sponsored by the plant-based metabolism booster and appetite suppressant Plexus Boost.

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 subject that those who are only eating two or three times a day (snack/meal or meal/meal)—distracted eating. In working towards healthy eating habits and appropriate food associations, we need to learn to enjoy our meals and snacks more than ever before. She talks about how we can get rid of old food associations once IF becomes a way of life for us and how we can make new ones that involve sitting down and eating, savoring our foods without including another “stimulus.” Next, Donna talks about one of her favorite IF-related subjects—sleep! The research is clear from all camps on this one—sleep is crucial to fat burning (metabolism), hunger, mood, energy, cognitive function, and more. She shares studies about the effect of sleeping under seven hours on hunger, and it is significant! The third “hunger” component she describes is food during the eating window. What does protein and fat do for satiety during the fast? And what do carbs do for satisfaction (food reward) during the fast? Today’s broadcast is brought to you by Plexus ProBio 5, a three-in-one product with healthy bacteria, digestive enzymes, and anti-fungals (to get rid of bad bacteria!). This product is specially encapsulated so that it doesn’t have to refrigerated, and its contents are intact until it hits the gut, where it is needed. (For more hunger help, see the blog donnareish.com and/or Episodes #31 an #32 specifically.)

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 and hunger.) She teaches about the effects of caffeinated drinks on appetite, metabolism, and exercise performance. Then she delves into a study about the effect of chlorogenic acid from decaf coffee, caffeinated coffee, and caffeinated water---and their effect on the third hunger hormone, Peptide YY. Following this, she described why gut health influences hunger and cravings. And finally, she discusses the huge effect that cortisol has on hunger, cravings, and weight, including ways to reduce cortisol levels. This episode is sponsored by Plexus Slim, the pink drink!

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 update—down over 100 pounds between the two of them in ten months with just over and under 20 pounds each remaining! She describes how fasting brings out various food sensitivities that might have been dormant or unknown prior to fasting, and how she has been having sugar headaches despite loving sugar her entire life! This has caused her and her husband to reduce their sugar intake somewhat. Donna then reviews some info from Episode 30 about the hunger hormone ghrelin, including where and how it is released. Next, she describes the food control that IF provides in general, including regulating blood sugar and insulin, healing the gut, providing more pronounced leptin signals, and more. Donna moves into some tips on controlling ghrelin next. She describes the following: how ghrelin comes in waves and how to overcome those waves; foods and drinks that ghrelin works well with and doesn’t work well with; the effect of water (including mineral water and sparkling water) on ghrelin; stomach distensibility, fiber, and fruit; clock hunger; sleep; mineral balance; and more! Finally, Donna touches on foods that have an effect on satiety/hunger/ cravings, including protein, fat, and fiber. This episode is sponsored by Plexus’ ProBio 5—a three in one product that aids in gut health, digestion, breaking down bad bacteria such as candida/yeast overgrowth, and much more.

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 path—where it is released from and where it goes, including what triggers its release. Donna explains how ghrelin isn’t to be feared—it acts on a part of the brain responsible for memory (which helps us think better!), is the precursor for human growth hormone, and its release means that we are burning body fat! She then explains what can trigger ghrelin. Other areas she teaches on in this episode include how much food our bodies need at lower weights, how waves of ghrelin can be controlled/worked through, and much more! Stay tuned for the next episode in which Donna teaches how to overcome hunger, appetite, and cravings through intermittent fasting! Donnareish.com Subscribe to the blog for free Intermittent Fasting start up charts!

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 scale weighing, including the fact that the scale weighs everything that is placed on it---water, fat, muscle, bones, stool in our intestines….everything. She explains how to best use the scale as an effective tool, including averaging your weights for the week to get a total for that week’s weight, weighing at the same time in the same clothes, and not using the scale as your only metric. Donna then moves on to the tape measure as a second assessment. We need to remember that the tape measure can measure fat loss AND muscle loss, and that the measuring tape can be extremely subjective. Thirdly, Donna teaches about body fat percentage, including a few ways to measure it, the benefits of using it as a metric, and determining body fat goals. Lastly, she teaches her personal favorite metric, the goal pant. Here she helps listeners see the visual motivator that goal pants can be and advises on choosing the right pants so you don’t get discouraged. Today’s broadcast is sponsored by Plexus Boost, a plant based capsule that boosts metabolism, helps with hunger, and aids in energy boosting. This product has amazing botanicals, including caralluma fimbriata (edible cactus the ward off hunger!), green tea extract, yerba mate, higenamine, chromium, and bio-available B vitamins.

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 Daily Energy Expenditure) and how to figure out how many calories you need to weigh your goal weight (and maintain it). She then takes listeners through three levels of difficulty with Carb Cycling in order to see what works best for each person. She explains how Carb Cyclers “cycle” through their high carb and low carb days in order to pair it with their level of activity and energy output (especially with HIIT and large muscle strength training). She teaches readers the values of the three macro-nutrients and how we can incorporate all three in a healthy IF eating protocol. Donna teaches readers the details of the most difficult way of Carb Cycling and asks listeners to determine if that level of daily math and recording is necessary for each one’s goals. Finally, she helps listeners determine if any level of Carb Cycling is right for them—or if they can get the same results through Appetite Correction, long fasting, insulin balancing, etc. Today’s broadcast is sponsored by Plexus Ease—Donna explains the four natural, plant-based ingredients in this amazing pain-relief/anti-inflammatory product: Tumeric, Bromelain, Serrapeptaise, and Green Lipped Mussel. Read more at https://www.donnareish.com/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—and how it might be used with Intermittent Fasting. She begins by reminding listeners that if IF alone is working well, you are not plateaued desperately, or you are not working on the last stubborn 20 pounds, you probably want to keep doing what you are doing. However, we can all benefit from learning about what our bodies need, macro-nutrients, and healthier eating, so listen on! Donna gives an overview of Carb Cycling in general—how it isn’t necessarily a “low carb” or “keto” diet but rather is a focus on switching up fuel sources day by day and correlates with low intensity and strength training exercise days. Finally, in the first half of this two-part broadcast, Donna rants and raves about this approach—how it is healthy to focus on macronutrients, why it helps us incorporate real foods more fully, how we don’t need to villainize entire food groups, why it’s better to up carbs than it is to have cheat days, and the positive effect Carb Cycling can have mentally and emotionally compared to other “diets.” Finally, she recommends that listeners ask themselves how different this approach might be to other restrictions and how they might already do some of these things intuitively. Donna leaves listeners with the option of receiving a free sample of the Plexus pink drink, today’s broadcast sponsor. (Join Donna in Broadcast #28 when she explains three ways to Carb Cycle and teaches IF’ers how they can use a low math method to look at their entire week and make better food choices.)

Donna Reish, blogger, author of over 100 language arts/writing curriculum books, and Intermittent Fasting teacher, inspires listeners by reminding IFers how they become true “managers” of their lives through their success with this lifestyle. She explains that while we have many areas of our lives that are out of our control, the body balancing and empowerment that comes through IF helps us to be able to manage our lives like never before. She first describes how Fat Adaption and Appetite Correction make it easier for us to stick with fasting---and this control over food (sometimes for the first time in our lives) gives us layers of self control that we never knew we could have. Donna explains how success breeds success in our lives—and especially in an area as challenging as food control. She describes the self confidence that comes from weight loss and size loss, especially when it comes about from something that we can honestly do forever (not a diet or quick weight loss plan). Donna explains the many health benefits that come from simply doing “nothing” in a world in which we are faced with challenges and pleas to do “everything perfect” in order to achieve health.

In Episode #26, Donna Reish, blogger, curriculum author of over 100 language arts/writing books, and Intermittent Fasting teacher, explains the basis of Calorie Cycling. She begins with how she “discovered” it—only to find out that it was a real thing! She then teaches the official definitions and benefits users find with it. Next, Donna examines calorie counting vs calorie cycling and why low calorie diets, even when combined with the metabolic benefits of Intermittent Fasting, can wreak havoc on our metabolism and future weight management endeavors. She explains traditional calorie cycling protocols, including so much low time and so much higher time and how these approaches might preserve metabolic function, much like IF does. She explains that while we might not need a “counting approach” to weight management when IF is working well for us, some might feel the need to add more boundaries (besides the OMAD/3 she teaches at the blog and the boundaries provided with Appetite Correction). Calorie Cycling might be a good boundary for IF’ers who are looking to balance out their caloric intake over the week and still enjoy parties, social events, and festivities while eating healthy foods on non-party days. Lastly, Donna explains some low-math ways to calorie cycle for those who want to add this boundary into their IF practice without so much counting and record keeping. This week’s supplement focus at the end of the broadcast is on Plexus Pink Drink, specifically the Hunger Control Plexus Slim.

Donna Reish, Intermittent Fasting blogger and author, tackles the subject of building belief in yourself and Intermittent Fasting through the teaching of James Clear, author of upcoming book, Atomic Habits. Donna starts out asking listeners to think back to something that they have done consistently, something that they have been successful at. Then she builds on that to explain that we are successful at something when we take it on as our identity. We are consistent then we succeed. It becomes US, who we are. She then applies this to weight management endeavors. Many of us were not successful because we didn’t have our bodies working FOR us to help us build the habits that it takes to be successful with weight management and fitness. Donna then explains a two-step process that Clear teaches in his articles and videos—that of taking on the identity of who or what you want to become and THEN applying TINY habits that support that identity. She explains how we can do this with Intermittent Fasting, exercising, and other habits that may have eluded us before we became fat adapted and developed balanced hunger hormones. Everything is different now with IF—and we can be exactly what we want to be—even something that we previously never thought possible!

Podcast/Videocast #23---Four Ways We Lose Pounds and Inches With Daily Intermittent Fasting 1) We become Fat Adapted 2) Muscle Is Retained While Fat Is Burned, Making You Lose Inches 3) A Slight Reduction in Calories Over Time Causes Weight Loss 4) Metabolism Is Boosted, Resulting in More Calorie Burning Course enrollment is open until Sunday evening! Sign up here with the code first30 to receive a $30 discount! donnasintermittentfasting.com DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

In this podcast/videocast episode, Donna Reish addresses Intermittent Fasting and Vacations again! Following up last week’s episode in which she described their two weeks of vacation, weight gain, calories, and more, Donna now addresses how to keep healthy habits going and have minimum weight impact during vacations. She talks about the importance of not starting vacation before vacation begins (a mindshift change from our old dieting ways!). She recommends doing some longer fasts before vacation in order to be at your best when you leave—size wise and motivation wise! Donna recommends that you look at your vacation week, choose your “specials,” and try to figure out some fasting hours that you can keep during vacation. These can vary, but they will help you not feel so bloated, have energy, AND control calories some without counting or restricting. Next, she moves into the effect that exercise can have on a trip—burning some extra calories, keeping metabolism stoked, putting you into fat burning sooner, and more. Donna then describes the roles of insulin (fat storing) and glucagon (fat releasing) and how eating two meals a day during your vacation vs grazing can have an effect on fat burning, calorie control, satiation, insulin production, and more. Donna’s Plexus biz sponsors the episodes—and this week’s was Plexus Slim Hunger Control—the pink drink that fills your stomach up so you aren’t hungry! She describes this in the “commercial” portion at the end of the episode. Continue reading and see complete show notes and resource links at her blog. https://donnareish.com/intermittent-f... 5 Ways to Find Me! (1) FB Group for Support and Daily Help: https://www.facebook.com/groups/31866... (2) Blog with all videos, articles, 5 Top Tips for IF Slideshow, and more: http://donnareish.com/intermittent-fa... (3) IF Journal Podcast at iTunes: https://itunes.apple.com/us/podcast/t... (4) YouTube channel: https://www.youtube.com/channel/UCJL5... (5) Donna Reish Blogger FB Page: https://www.facebook.com/DonnaReishBl... DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

In this episode, Donna Reish, Intermittent Fasting blogger, teacher, and podcaster, gives her and her husband’s five and six months update, including a total weight loss of over sixty pounds for the two of them and multiple clothing sizes. She describes how, unlike other weight management plans they have tried, they continue to lose pounds, inches, sizes, etc., in a plan that they are able to easily implement and stick with—even during special times and vacations! During the “Listener Lessons” portion of this recording, Donna explains their vacation experiences of twelve days out of fourteen traveling for business and pleasure and how they continued with at least sixteen hours of fasting during this time. She teaches readers the importance of deciding ahead of time what your eating plans will always be rather than waiting until the heat of the moment and letting hunger or emotions make decisions for you. By deciding ahead of time what her fasting protocol was going to look like during these trips, she was able to plan for each day ahead of time and stick with her plan. Donna continue to teach about how we need to “plan our specials carefully.” One special can turn into two, which can turn into three...and the next thing you know, everything is special, and it is hard to meet our weight management goals. She gives benchmarks that she uses for choosing “specials.” She explains the difference between other weight loss times in which she “threw in the towel” before vacation because it felt futile—compared to Daily IF in which you just vary your eating window so minimize vacation weight gain. This mindset shift included starting vacation on a strong note of good fasts before the trip. Donna then examines her vacation days and why she chose to fast when she did and eat when she did. She encourages listeners to create new food associations and new pleasurable activities in place of eating (during fasting hours). She helps listeners learn to use self talk to motivate oneself and help achieve self discipline. Lastly, she describes a new product from the show’s sponsor, Plexus Slim Hunger Control and she teaches how this plant-based, healthy drink can help with fasting. DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

In this episode, Donna Reish, author of “Fasting Inferno” Youtube parody and Intermittent Fasting blogger, describes her fasting experience five months in with a forty pound weight loss, one jean size reduction, and more. She describes her twenty hour fasting period each day and OMAD/3–One Meal a Day divided into three parts. She happily describes her husband’s four months of IF with an average of 21 fasting hours a day and forty pound loss. Listener Lessons this week focus on “How IF Works WITH Your Body”! Amazing things happen to our body—things that we always wanted to have happen or be able to carry out on our own but were unable to. However, with Daily IF, these things happen naturally. These include fat adaption, forcing the body to release fat each day/going into ketosis through IF. (We go into it 20 fold more frequently with IF!) Human Growth Hormone is released—with tremendous benefits, including vibrancy, energy, balancing cortisol, and more! Insulin sensitivity works in our favor with IF! No energy crashes and no uncontrollable cravings! The hunger hormone, Ghrelin, is brought under control with IF. And finally, Appetite Correction (AC) is achieved—so we are able to control emotional eating, binge eating, overeating, and more. Daily IF does for our bodies what we always wanted to do ourselves but were not able to since these hormones were controlling us negatively. How cool is that? See complete show notes and resource links at her blog: http://donnareish.com/intermittent-fasting-journal-week-17 Find her in these five places: (1) FB Group for Support and Daily Help: https://www.facebook.com/groups/318664198605086/ (2) Blog with all videos, articles, 5 Top Tips for IF Slideshow, and more: http://donnareish.com/intermittent-fasting-journal/ (3) IF Journal Podcast at iTunes: https://itunes.apple.com/us/podcast/the-intermittent-fasting-journal/id1300848760 (4) YouTube channel: https://www.youtube.com/channel/UCJL5joMQZSATLDcLy5Nn5EA (5) Donna Reish Blogger FB Page: https://www.facebook.com/DonnaReishBlogger/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Welcome to Episode 15 of The Intermittent Fasting Journal Podcast/Videocast! In this episode, Donna Reish, author of over 100 language arts and writing books and blogger at her self-named lifestyle blog, tells about her fifteenth week of Daily Intermittent Fasting, including her two week experiment in low carbing combined with IF and what she learned about keeping to OMAD/3 (one meal a day divided into three parts). She talked about her weight gain from that two week experiment and subsequent loss of all lost within a few days of focusing more on OMAD than on "counting." She also describes her husband's first ten weeks on Daily IF--and his nearly 30 pound loss in that time frame. Donna then goes into Listener Lessons (the teacher in her can't help it!) of exactly how OMAD/3 with her first food being low carb (with a typical dinner later) has helped her with cravings, overeating during the eating window, reducing overall carb intake, nutrition density, and more. Finally, she describes three benchmarks that should be considered when choosing WHAT to eat during the eating window, reminding listeners that while Daily IF'ers can eat ANYTHING they want, they can't eat EVERYTHING they want (emphasizing the need to keep a small calorie deficit in play all the time). The three benchmarks for what to eat during your eating window include (1) Foods that help you get your nutrition in; (2) Foods that make you feel great; and (3) Foods that you enjoy. See complete show notes and resource links at her blog: http://donnareish.com/intermittent-fasting-journal-week-16/ Get my FREE Daily IF Start-Up Charts here! https://donnareish.com/daily-intermittent-fasting-start-up-charts/ Find her in these five places: (1) FB Group for Support and Daily Help: https://www.facebook.com/groups/318664198605086/ (2) Blog with all videos, articles, 5 Top Tips for IF Slideshow, and more: http://donnareish.com/intermittent-fasting-journal/ (3) IF Journal Podcast at iTunes: https://itunes.apple.com/us/podcast/the-intermittent-fasting-journal/id1300848760 (4) YouTube channel: https://www.youtube.com/channel/UCJL5joMQZSATLDcLy5Nn5EA (5) Donna Reish Blogger FB Page: https://www.facebook.com/DonnaReishBlogger/ DISCLAIMER: This is an intermittent fasting support group, blog, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Welcome to Episode 15 of The Intermittent Fasting Journal Podcast/Videocast! In this episode, Donna Reish, author of over 100 language arts and writing books and blogger at her self-named lifestyle blog, tells about her fifteenth week of Daily Intermittent Fasting, including her two week experiment in low carbing combined with IF and what she learned about keeping to OMAD/3 (one meal a day divided into three parts). She talked about her weight gain from that two week experiment and subsequent loss of all lost within a few days of focusing more on OMAD than on "counting." She also describes her husband's first ten weeks on Daily IF--and his nearly 30 pound loss in that time frame. Donna then goes into Listener Lessons (the teacher in her can't help it!) of exactly how OMAD/3 with her first food being low carb (with a typical dinner later) has helped her with cravings, overeating during the eating window, reducing overall carb intake, nutrition density, and more. Finally, she describes three benchmarks that should be considered when choosing WHAT to eat during the eating window, reminding listeners that while Daily IF'ers can eat ANYTHING they want, they can't eat EVERYTHING they want (emphasizing the need to keep a small calorie deficit in play all the time). The three benchmarks for what to eat during your eating window include (1) Foods that help you get your nutrition in; (2) Foods that make you feel great; and (3) Foods that you enjoy. See complete show notes and resource links at her blog: http://donnareish.com/intermittent-fasting-journal-week-15/ Find her in these five places: (1) FB Group for Support and Daily Help: https://www.facebook.com/groups/318664198605086/ (2) Blog with all videos, articles, 5 Top Tips for IF Slideshow, and more: http://donnareish.com/intermittent-fasting-journal/ (3) IF Journal Podcast at iTunes: https://itunes.apple.com/us/podcast/the-intermittent-fasting-journal/id1300848760 (4) YouTube channel: https://www.youtube.com/channel/UCJL5joMQZSATLDcLy5Nn5EA (5) Donna Reish Blogger FB Page: https://www.facebook.com/DonnaReishBlogger/

In this episode, blogger and Daily Intermittent Faster, Donna Reish summarizes her fourteenth week on Daily IF, including her week of carb counting while IF (under 50 net carbs)--and the effect this had on her weight and her enjoyment. She explained how the carb counting took precedence over the control of the eating window--and how she would do that differently if she ever decided to count carbs more often. Then Donna explained the difference between low carb eating and keto eating--and why a person can seldom "sort of keto" with good results. In "Listener Lessons," Donna dives into the three things factors to consider in determining what to eat in your eating window: a) food that gives you the nutrients you need; b) food that makes you feel good (i.e. no carb comas or brain fog); and c) food you enjoy. Daily IF can meet all of these criteria! Finally, she emphasizes the importance of following something that you can stay on! DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

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. See complete show notes and resource links at her blog. http://donnareish.com/intermittent-fasting-journal-week-13 Find her in these five places: (1) FB Group for Support and Daily Help: https://www.facebook.com/groups/318664198605086/ (2) Blog with all videos, articles, 5 Top Tips for IF Slideshow, and more: http://donnareish.com/intermittent-fasting-journal/ (3) IF Journal Podcast at iTunes: https://itunes.apple.com/us/podcast/the-intermittent-fasting-journal/id1300848760 (4) YouTube channel: https://www.youtube.com/channel/UCJL5joMQZSATLDcLy5Nn5EA (5) Donna Reish Blogger FB Page: https://www.facebook.com/DonnaReishBlogger/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

In Episode 12/Week 12, Donna Reish, blogger, recipe creator, and Daily Intermittent Fasting teacher tell. s 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 at her blog. Join her FB group where she teaches daily about this way of life. (See links below) See complete show notes and resource links at her blog here: http://donnareish.com/intermittent-fasting-journal-12/ Find her in these five places: (1) FB Group for Support and Daily Help: https://www.facebook.com/groups/318664198605086/ (2) Blog with all videos, articles, 5 Top Tips for IF Slideshow, and more: http://donnareish.com/intermittent-fasting-journal/ (3) IF Journal Podcast at iTunes: https://itunes.apple.com/us/podcast/the-intermittent-fasting-journal/id1300848760 (4) YouTube channel: https://www.youtube.com/channel/UCJL5joMQZSATLDcLy5Nn5EA (5) Donna Reish Blogger FB Page: https://www.facebook.com/DonnaReishBlogger/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.