Podcast appearances and mentions of donna reish

Sentence building so far: The sneaky cat climbs. Noun marker/Article: The   Noun: The Cat   Adjective: The sneaky cat   Verb: The sneaky cat climbs.   With our fourth installment in the Order of Parts of Speech series, we are adding verbs--and ready to start creating sentences!   "Phonics is for reading and spelling. Grammar is for writing and speaking" (Donna Reish).   The goal of grammar is to use it to write well!   First three verbs I start with: 1) Action 2) Being, helping, and linking (check out my beginning Think Fast Grammar Quiz for the Be, a Helper, Link verb song!) 3) Infinitives (a "special verb" that starts with TO and has a verb following it: to run, to jump, to be, to appear) Get your free single Order of Parts of Speech Poster at my Teachers Pay Teachers store.   Get all 140 parts of speech posters and reference ring cards at my TPT store!   ------------------------------------------------- Look me up for more information and links to my resources: Language Arts Lady Blog Language Arts Lady Store Teachers Pay Teachers Store How I Teach YouTube Channel How I Teach Episodes Instagram Monday Mini Mail (Archived Articles) 10Minute Grammar Podcast Pinterest Facebook/Language Arts Lady Punctuation Puzzles 2022-2023 Classes and Tutoring All LAL Freebies How I Teach iTunes  

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 how (and why) to create a morning routine that works! Following last week’s Evening Routine episode (#48), we are now working on the morning routine! https://donnareish.com/tfe-episode-48/ In all of my twenty years of teaching moms, I told them to fix things in this order: (1) Fix the night before first; (2) Fix the first hour of your day next! And so it is with women who want to lose weight, maintain weight loss, and design their lives! So here is what we looked at this week: 1) Why a successful morning routine starts with a successful evening routine 2) Your morning routine starts with self-integrity (and how to start gaining that!) 3) Your morning routine should contain the things that solve the “squeakiest wheels” 4) Your morning routine should contain what makes the biggest difference for the rest of the day 5) How to determine how much time to devote to the morning routine 6) How to build a morning routine incrementally 7) How to examine the things that make your mornings the most hurried 8) How to plan your food time, type, and amounts quickly in the morning 9) How to plan with your pre-frontal cortex rather than your “toddler brain” 10) AND….so many morning routine tips, tricks, and techniques! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=xzaT-I58l5w&feature=youtu.be See full article here: https://donnareish.com/tfe-episode-49/ 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 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 tips and tools for creating evening routines that lead to success in weight management, fitness, food, sleep, and life! This episode (and next week’s) is one of my favorite topics of all time. I have literally been working on evening (and morning) routines for thirty-seven years or more. I was working on them before they were a thing! (Three decade homeschoolers tend to do those sorts of things!) Every year I have gotten better and better at routines. And every year my life gets better and better. (Co-winky-dinky? I don’t think so!) In this episode, I first sell the listener on the concept that my husband and I have used our whole lives and taught our seven grown children: A good tomorrow starts tonight! Once I sell you on that (and the importance of sleep---TFE 34, 36, 37, 38, and 39!), I teach what I have learned over the years about how to create evening routines: 1. That the best ones will be created incrementally (as all habits are---TFE #20) 2. That they should start with what you will REALLY do 3. That you want to begin with the things that will make the biggest difference for tomorrow 4. How to leave breadcrumbs for tomorrow that really help 5. Avoiding hurried mornings 6. Sleep—have I mentioned sleep yet? 7. Deciding what lets you relax the most at night 8. How and when to shut off electronics 9. The dopamine pulls that keep us from shutting down and going to sleep (and how incredibly difficult it can be to carry out the self discipline of SLEEP!) TFE 34: https://donnareish.com/think-feel-eat-episode-34-effects-of-sleep-on-weight-appetite-and-food-control TFE 36: https://donnareish.com/think-feel-eat-episode-36-stress-cortisol-and-weight-management-part-i-of-ii TFE 37: https://donnareish.com/think-feel-eat-episode-37-managing-stress-cortisol-levels-for-weight-control-part-ii-of-ii/ TFE 38: https://donnareish.com/think-feel-eat-episode-38-how-to-fix-your-sleep-problems-i-of-ii/ TFE 39: https://donnareish.com/think-feel-eat-episode-39-how-to-fix-your-sleep-problems-ii-of-ii TFE 20: https://donnareish.com/think-feel-eat-20-tools-for-self-integrity-part-ii-of-ii/ Then I move into specific areas affected by PM routines: (1) Weight loss (2) Fitness (3) Self care (4) Other areas of success Tips, tricks, techniques…oh my! This episode has them! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=vig0n3HIK9g&feature=youtu.be See full article here: https://donnareish.com/tfe-episode-48/ 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 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 last in a four-part series on qualities and skills needed in order to lose/maintain weight. Welcome! The first three episodes in this series were so helpful for me as a preparer/teacher! 1) Thoughtfulness 2) Honesty 3) Patience 4) Perseverance 5) Self-Control 6) Flexibility 7) Confidence In this last episode of the series, I delve into three more skills/qualities: 1) Accountability 2) Planning 3) Goal Setting There are many reasons that in-person meeting groups are so successful---one of which is the accountability they provide! Twelve-step types of food programs, Weight Watchers, hospital programs, etc., all have the critical (for many!) element of accountability through weighing in, rewarding, and training. Our modern day accountability has shifted to FB groups, private coaching, group coaching, etc., but these still maintain that element of others seeing what/how you’re doing. Accountability is helpful for many people—the key is knowing how much and what type of accountability YOU need and want. Next, I taught about planning. Again, knowing the TYPE of planner (and dieter) you are is super helpful. It is best to get out of the habit of saying “I’m not a planner” but instead say, “I am this type of planner” to help you realize that you can plan---it just might not look like someone else’s plan. (Get your free First Four Journal sheets here: https://donnreish.s3.amazonaws.com/Intermittent+Fasting/The+First+Four+Journal+Packet.pdf ) One of the most important questions we can ask ourselves when it comes to planning is the same one we need to ask ourselves when it comes to our protocol creation: What Will I Really Do? (https://donnareish.com/perfectstorm) Lastly, the skill/quality we need is that of goal setting. In this area, I talked about making realistic goals that match up with our food protocol. If we aren’t making a “painful calorie deficit,” we will not have a fast weight loss. This is perfectly fine, but we must acknowledge it and not think we should be losing weight faster than we are. Also in the areas of goal setting, we can plan for the next ten pounds, then ten more, etc., rather than trying to go down too low all at once. Lastly, we need to consider non-weight goals all the time! I discussed about a dozen non-weight goals that I have every day—these are habit building that will help lead to my weight goal. Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=7KQCCfFCKOc&feature=youtu.be See full article here: https://donnareish.com/tfe-episode-47/ 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 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 two more qualities/skills needed for weight loss/management. In Episode #44, I introduced this series and began with two integral qualities—Thoughtfulness (the ability to Think about the Think-Feel—Eat cycle) and Honesty (with ourselves about ALL THE STUFF!). In Episode #45, I continued with more qualities essential for weight loss (and, of course, how to develop them, expand the ones we have, apply them to weight loss, create tricks around them and more!). These qualities are Patience, Perseverance, and Self-Control (including my new Immediate Gratification vs. Delayed Gratification and what we can use in between the two---Intermediary/Planned Gratification). We are on the third episode of the series (out of four) today with the crucial qualities of Flexibility and Confidence! Here is what we focused on with Flexibility: 1. Why flexible eating plans are so popular now (including Macros, Inc; If It Fits Your Macros; Key Nutrition; and even Weight Watchers) 2. How many of us over 50 are done with the all or nothing approaches that we have tried over and over again throughout our lives and are ready to use flexibility to meet our goals 3. The importance of pivoting when something isn’t working 4. The opposite of flexibility 5. And when we take flexibility too far and it hinders our progress Here is what we focused on with Confidence: 1. How Confidence can be an endless circle of “confidence leads to success, but we need success to feel confident” that we need to try to break into in order to achieve the confidence level we need for our goals 2. How we can use other markers of success to break into the confidence circle---making incremental changes that we succeed at will give us the self-integrity and confidence to do more and more and more 3. Confidence is a Feeling---and I plugged it into the Think -Feel-Eat cycle for us 4. So much Confidence goodness! Yay! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=iDSBR1JmeqU&feature=emb_title See full article here: https://donnareish.com/tfe-episode-46/ 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 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 more qualities/skills needed for weight loss. In Episode #44, I presented two important qualities for weights loss: Thoughtfulness (thinking!) and Honesty (my personal goal right now). These were even eye-opening for me as I outlined and presented them! In today’s episode, I begin with a study (“Maintenance of Lost Weight and Long-Term Management of Obesity”). In this study, it reveals that people are more likely to keep weight off when they lose one pound per week (as opposed to faster weight loss). This is a meta-study, so it brought together 29 long-term weight loss studies. (Of course, there are other individual studies saying that fast weight loss is better because of the immediate rewards, but this episode is focusing on Patience, Perseverance, and Self-Control—all of which are more likely with slower weight loss.) For this week’s qualities/skills, I begin with the combination of Patience and Perseverance. These two qualities are closely related in that when we are dealing with long-term goals requiring Patience, we must also have the Perseverance to keep going even when we are awaiting a long-term goal. We persevere (don’t give up) when we see success. But we also persevere when what we are asking of ourselves isn’t too difficult to do. As soon as we take on a protocol or eating plan that is too hard to sustain, perseverance goes out the window. The last quality I discuss today is Self-Control. I present some recent self-discoveries around the concept of immediate gratification. That is, that maybe always seeking for delayed gratification isn’t the answer. When we only have two choices---eating cupcakes now or eating them in three months at Disney World, the latter seems too far out there (time wise and craving-wise). So I offered my new thoughts on three types of gratification: 1) Immediate gratification 2) Intermediary gratification 3) Delayed/long-term gratification I posit that this could be the reason that Intermittent Fasting is so popular (we don’t have to wait too long to eat); that Flexible Dieting (macro counting, Weight Watchers, If It Fits Your Macros, etc.) is so popular, and more. (Of course, in the Self-Control section, I also discuss dopamine/brain circuitry’s effect and hormone’s effect as discussed in previous episodes.) There is hope for developing qualities and skills that are needed for weight loss—or for expanding current skills in other life areas to weight management! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=KFmt32mP4JU&feature=youtu.be See full article here: https://donnareish.com/tfe-episode-45/ 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 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 two of the many qualities that we need to develop in order to achieve weight loss/weight management. There are many qualities and skills needed for weight loss---and for weight management once the weight is lost. Some of these skills are ones we already have in other areas of our lives, but we need to learn how to apply them to weight management. Some are ones we have a little bit, but we need to learn how to increase them. And some are ones that we wish we had, but we often do not feel that we presently do. The good news is that qualities and skills related to weight loss can all be learned! They can be practiced over and over again until we have increased them to our benefit. In today’s episode, I delve into two qualities---thoughtfulness and honesty. These sound like qualities needed for a harmonious marriage! But they are actually pertinent to weight loss. 1) Thoughtfulness---the ability to THINK about our own Thoughts and Feelings and change them as needed in order to Act in a certain way. (As in, the Think-Feel-Act cycle and the Think-Feel-Eat cycle!) 2) Honesty---the ability to be honest with ourselves completely. This means that we don’t stay off the scale for days; we don’t eyeball foods if we are on a measuring protocol; we don’t “forget” to record a food if we are on a record-keeping protocol; we don’t “average” our carbs or fat grams if counting those is part of our program; we don’t cheat on our timed eating app. One hundred percent transparency and honesty is needed for weight loss. Then…I teach how Thoughtfulness (writing down what we will eat each day for 3 minutes then learning to self-coach with the Think-Feel-Eat model) will help us gain more honesty skills. (TFE #1: https://donnareish.com/introducing-the-self-coaching-model/) And, practicing the skills of Thoughtfulness and Honesty over and over again will make us better and better at them. Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=imvEQgv_kUI&feature=youtu.be See full article here: https://donnareish.com/tfe-episode-44/ 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 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 teaching about new year’s resolutions and goals—and what you will really DO for weight loss/management in the coming year. We have all heard of SMART goals. We all know that we need specific goals. We need attainable ones, etc. There are three areas that we are often lacking when it comes to setting goals for a new year. The first one is specificity. Our goals have to be specific right down to the exact actions, times, days, and methods for carrying those out. Then we need to be sure our goals don’t fall into one of these two pitfalls: 1) Too long of a list that we can’t attain 2) Repeating things that didn’t work for us before I give many tips and research info about goal setting around those two issues—how we can only attain two to four new goals at once; how we stretch our attention too thin when we have too many; how willpower runs out when we have too many; and much more. Then I move into learning from our past---what will we really do? What did we not like before? What did we not do before? Why do we think we will do it now? And finally, I discuss some of my upcoming goals—how I know I will attain them. How they build self-integrity within me because of my constraint in choosing ones I can really do; how I am continuing previously established ones to improve them; 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) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here:https://www.youtube.com/watch?v=kyw-yD5GmBU&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-43-what-will-i-really-do-to-lose-weight-in-the-new-year 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 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 many benefits of the First Four---my first steps for weight loss and lasting life changes! There are many, many steps and stages to weight loss and weight management. To some, there are too many. To others, there are simply a couple—and anyone who says otherwise is making it too complicated. The truth is that there ARE many steps and stages—but success comes from not doing them all at once. Success comes from incremental changes that last forever. (This is the reason that people who strive for weight loss for a really long time {not stopping and starting and gaining and losing but really keep working at it consistently} eventually reach their goal. Research bears this out.) So in today’s episode, I want to sell you on the idea of truly implementing the First Four! 1) Drinking water 2) Sleeping 7-9 hours a night 3) Implementing some form of timed eating (a definite start and stop time for food) 4) Deciding ahead of time what you will eat each day First, I describe what those are (and give you my free First Four Daily Journaling Pages!). Then I go through the many benefits of implementing these as lifestyle changes that will lead to weight loss and eventual weight management. There are many benefits to the First Four for life in general. Any time we make positive health changes, they have ripple effects. The First Four will impact our self-integrity, our ability to create more success in other areas, and or health and wellness in general. They also have added benefits of being something we can do easily; something that is before us every morning in a three minute planning time; and something that can ground us when we feel scattered. For our weight loss efforts, these four go far---water fills us up and flushes out fat and toxins. Sleep…oh, glorious sleep….helps us withstand cravings better, helps us feel rested and energized, helps us to eat fewer calories overall, and diminishes hunger. Timed eating gives us a definite start and stop time that results in eating less. It is somewhere between an instant gratification and a delayed gratification, which helps people stick to it. Planning our food types, amounts, and times ahead of time is an amazing help to losing weight. We can plan foods we enjoy. We know what is coming next or soon. We can balance our food for the day to stay within our deficit. And we can plan something for tomorrow that we thought we wanted today but didn’t plan for. The First Four is the first of many incremental steps that have led to my husband and I losing 220 pounds together and keeping that weight off! *First Four Journal Pages here: https://donnreish.s3.amazonaws.com/Intermittent+Fasting/The+First+Four+Journal+Packet.pdf Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=jnXWjw8JpCE&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-42-the-many-benefits-of-the-first-four 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 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 benefits of being sugar-free or part-time sugar-free! Many people equate sugar with weight gain. They automatically assume that you can’t lose weight eating sugar or that you will gain weight if you do eat sugar. Truth it, we lose or gain weight by undereating or overeating. And this leads us to the first benefit of being sugar-free all or part of the time: when we have less sugar, we crave less and often eat less. And then guess what? Yep! We lose weight! Several things happen to us regarding weight when we reduce sugar: 1) We possibly eat more filling foods 2) We reduce our over-hunger and our over-desire (TFE #29 and TFE #30) TFE#29: https://donnareish.com/think-feel-eat-episode-29-over-hunger-vs-over-desire-part-i-of-ii/ TFE#30: https://donnareish.com/think-feel-eat-episode-30-over-hunger-vs-over-desire-part-ii-of-ii 3) We eat more of the 3 F’s (foods that are fiber, fluffy, and fluidy) 4) We eat fewer foods that cause intense cravings (Weight Loss Lifestyle #49) WLL#49: https://donnareish.com/intermittent-fasting-journal-49-six-seductive-craving-concentrations/ Additionally, we prove to ourselves that we can do something extremely hard, lose belly fat, increase our heart health, have healthier brain function, experience less depression, 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) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=K6o9EQhDqBM&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-41-benefits-of-being-sugar-free-part-of-the-time-or-always 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 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 ten things that we will want to consider in choosing/developing our own food protocol for weight loss/management. I have uncovered ten important factors that we should consider in creating our food protocol if we want to lose weight/maintain that weight loss. These factors do NOT include---what worked for my best friend, what made me lose fast before (if it was sooooo good, you would still be on it!), what we see advertised, or what people in a FB group tell us. The ten factors, which I unpack one factor at a time in today’s broadcast, include: 1. Deficit: You must believe a deficit is needed 2. Sustainability: The protocol must be sustainable (these are top two for sure!!) TFE 16, 17, and 18 TFE 16: Pick a Protocol Part I of III https://donnareish.com/think-feel-eat-episode-16-pick-a-protocol-i-of-ii/ TFE 17: Pick a Protocol Part II of III https://donnareish.com/think-feel-eat-episode-17-pick-a-protocol-ii-of-iii/ TFE 18: Pick a Protocol Part III of III https://donnareish.com/think-feel-eat-episode-18-pick-a-protocol-iii-of-iii/ 3. Food enjoyment: Must contain foods you like 4. 3 F’s: Must contain foods that are 3 F’s at least in part: fluidy, fluffy, fibrous. TFE 29 and 30 TFE 29: Over Hunger vs. Over Desire Part I of II https://donnareish.com/think-feel-eat-episode-29-over-hunger-vs-over-desire-part-i-of-ii/ TFE 30: Over Hunger vs. Over Desire Part II of II https://donnareish.com/think-feel-eat-episode-30-over-hunger-vs-over-desire-part-ii-of-ii 5. Volume: Must contain foods that meet your personal volume desire (i.e. liking to be full vs. fullness doesn’t matter to you as much—this is a thing…my husband and I are opposite!) 6. Cravings: Protocol must not induce cravings/preferably will reduce cravings TFE 7, 8, and 9 and TFE 35 TFE #7: Urges and Feeling Feelings! https://donnareish.com/think-feel-eat-episode-7-urges-and-feeling-feelings/ TFE#8: Urges and Feeling Feelings Part II of II https://donnareish.com/think-feel-eat-episode-8-urges-and-feeling-feelings-part-ii-of-ii/ TFE#9: 10 Ways to Sit With/Process Food Urges https://donnareish.com/think-feel-eat-episode-9-10-ways-to-sit-with-process-food-urges/ TFE 35: Five Ways to Crave Less https://donnareish.com/think-feel-eat-episode-35-five-ways-to-crave-less 7. Complexity: Protocol needs to be at your level of complexity (i.e. brainpower in its approach---some like to think a lot about protocol; others don’t want to think about all the details of foods’ macros, micros, weight, etc.) 8. Cost: Protocol needs to fit your budget (lots of specialty foods vs. not as many specialty foods) 9. Execution: Protocol needs to be at your execution level—how much cooking, dishwashing, food prepping, shopping, etc., on a daily basis do you enjoy? 10. Availability: Protocol should contain foods easily available to you. Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=cnV4INdoMJY&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-40-ten-factors-for-protocol-choosing 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 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 second part of two on how to fix your sleep problems. Low sleep (under seven hours) has been found to cause an increase in the hunger hormone ghrelin; a decrease in the satiety hormone leptin; a decrease in fat loss (in part due to raised cortisol levels); a lack of impulse control; and more. How can we skip something that is so amazingly wonderful (oh I love sleep)? It oftentimes isn’t for lack of wanting! Going to sleep is as much a discipline problem as getting up. (And if we fix going to sleep we will often fix the getting up part!) But there are many factors that come into play that cause us not to be able to sleep. I tackled many of these last week in TFE #38: lifestyle issues; planning your day around light and darkness; moving more at the right times; and more. https://donnareish.com/think-feel-eat-episode-38-how-to-fix-your-sleep-problems-i-of-ii/ In this week’s episode I finish the fix your sleep advice with some of the following areas: 1) Insomnia causes and solutions 2) Insomnia and fasting 3) Caffeine 4) Blue light 5) Magnesium 6) Hunger I have worked hard on my sleep---literally creating rules and protocols, developing new tiny habits incrementally, and making sure I get my 7.5 hours almost every night. It has made such a big difference for me! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=5bJOoT46RPw&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-39-how-to-fix-your-sleep-problems-ii-of-ii 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 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 part one of two parts about How to Fix Your Sleep Problems. In episode #34 of Think-Feel-Eat, I described the negative effects on our weight, belly fat, cravings, hunger, energy, and more that come from sleeping under seven hours a night. (Super interesting studies—go check them out!) https://donnareish.com/think-feel-eat-episode-34-effects-of-sleep-on-weight-appetite-and-food-control In this episode, part one of two parts on How to Fix Your Sleep Problems, I delve into the Daily Choices that we can make in our lives to influence our ability to fall asleep, stay asleep, and sleep well. (Next week I will look more into insomnia as well.) This week I describe many daily lifestyle activities and choices that can keep us from sleeping well, including: -Seeing sleep as a habit and a discipline that we must work on in order to overcome difficulties -Consistently getting up and going to bed at similar times each day and night -Movement and light first thing in the morning -Morning routines -Nighttime routines -Working with our daily arousal system and our daily sleep system -Melatonin -Working out, exercising, and movement -Napping and daytime lethargy -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) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=KcjD0LcBAsQ&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-38-how-to-fix-your-sleep-problems-i-of-ii 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 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 second part to Stress---this one offers some solutions! (Check out Part I where I tell the effects of stress on weight, stomach fat, cravings, and more! Think-Feel-Eat #36!) https://donnareish.com/think-feel-eat-episode-36-stress-cortisol-and-weight-management-part-i-of-ii In this episode, I first review stress and cortisol and what happens in the body when cortisol is released too much/too often/too long due to stress. Then I move into the big picture look of stress and cortisol, including: -Developing a life plan that helps you controls your stress (including looking down as an observer of your life, developing habits, building incrementality, convincing your brain that you are creating a stress plan, and more!) -Understanding stress eating (what I call “Frenzied Food” in the 4 F’s of Food Types—Fuel Food, Fun Food, Frenzied Food, and Fog Food) -Setting yourself up for food success with barriers, substitutions, and interrupting the stress eating pattern. Then I move into specific practices that can help us control stress and excessive cortisol release, including sleep, mindfulness/meditation/breathing, exercise, yoga, laughter, nature, and music. Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: XXX See full article here: XXX 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 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 Part I of II of Stress, Cortisol, and Weight Management. Turns out, the main factor in weight loss is creating a calorie deficit. That is, we eat more like our new sized body needs. Turns out, the main factor in creating said deficit is choosing a protocol that you can stick to. AND…turns out, there are other factors that can slow or hinder weight loss, fat loss, cravings, overeating, the desire to move, and more. These include sleep (TFE #34) and stress/cortisol, among other things. (https://donnareish.com/think-feel-eat-episode-34-effects-of-sleep-on-weight-appetite-and-food-control) I’m excited to be delving into this topic with my listeners/readers. This week I examined what stress and cortisol can do to weight. Next week I will unveil things we can do about stress and high cortisol. In today’s episode: 1. Stress and cortisol defined 2. Hormones and neurotransmitters 3. Studying stress and cortisol via people with Cushing Syndrome 4. Obesity and cortisol 5. Muscle loss and cortisol 6. Emotional eating—how chronic stress affects appetite 7. Stress eating Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=XW4jXl0ToBc&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-36-stress-cortisol-and-weight-management-part-i-of-ii 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 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 five ways to reduce cravings! In weight loss, we have a tendency to focus a lot on how to handle cravings. We have tricks and tips and techniques that we automatically turn to when we are having cravings or urges for foods that are not on our protocol or that do not lead to weight loss or weight management. (I have ten ways to sit with urges in a previous TFE #9 episode — https://donnareish.com/think-feel-eat-episode-9-10-ways-to-sit-with-process-food-urges/-) But we don’t focus as much on what would even be better than “making it through cravings”—reducing our total number of cravings overall. (It’s like which is better—treating a headache with pain reliever or realizing you just need to wear glasses so you don’t have the headaches anymore!) In today’s episode, I present five ways we can reduce our urges and cravings! Remarkable. I honestly never knew this was possible. Here are the five things I have found that directly affect my cravings: 1) Decide Food Ahead of Time (See TFE 22!--https://donnareish.com/think-feel-eat-episode-22-the-daily-ahead-of-time-decision-that-makes-all-the-difference-for-weight-loss/) 2) Substitute foods on protocol for highly palatable foods 3) Make simpler foods 4) Stretch out the instances of hyper-palatable/six seductive cravings types of foods 5) Sleep! I hope you will listen or watch the episode to change your cravings! (I have a detailed outline with the info from the sleep studies especially.) Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=63PTGsHwEF4&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-35-five-ways-to-crave-less 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 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 important information about the effects of sleep on weight, appetite, and food control. I begin with general sleep details, such as the need we have for seven to nine hours of sleep and the fact that it is estimated that 35% of people are sleep-deprived. And something that many people do not understand: we thwart our sleep-inducing signals with many things besides caffeine or blue light; things like sleeping too much during the day, being sluggish or inactive; lying around a lot can all lead to sleep disruption. (We think we need to “rest” because we are tired, but we are potentially messing up our sleep that night.) Of course, we also have many benefits to adequate sleep (again, 7-9 hours), such as fewer cravings, boost in metabolism, better insulin sensitivity, hunger hormone regulation, lower cortisol (stress hormone) levels, and more. I shared many in-patient/in-center studies on sleep and its effect on things related to hunger, appetite, and even metabolism. (For a more thorough look at sleep, including this research, how to help yourself sleep better, and more, check out Weight Loss Lifestyle 40, 41, and 42.) WLL #40 https://donnareish.com/intermittent-fasting-journal-40/ WLL #41 https://donnareish.com/intermittent-fasting-journal-41/ WLL #42 https://donnareish.com/intermittent-fasting-journal-42/ Turns out, when we don’t get enough sleep, we choose more calorie dense, nutrient-poor foods; we overeat in total intake; we eat more sweets; and our metabolism actually slows down! As one of the researchers in the studies concluded, “When you have inadequate sleep, you’re probably less likely to live in accordance with your own health goals. You’re less likely to get to bed on time, you’re less likely to go to the gym, and you’re less likely to have your eating behaviors align with your long-term health goals.” Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=ySgXVclZqMw&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-34-effects-of-sleep-on-weight-appetite-and-food-control 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 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 how we can create a weight loss why that works! If you have spent any time at all in weight loss, self-development, entrepreneur, or goal setting, you have probably heard the importance of having a WHY in your life to help you meet your goals. Because of this, many of us have worked on some WHY statements through the years. We write down grandiose ideas that we think will somehow magically move us when we are having a tough time staying on our weight loss plan. Then we don’t understand why those statements aren’t working. Many times our WHY isn’t helping us because it is too vague, too unbelievable to us, too grandiose, too far away, too cumbersome to remember, or too disconnected from our daily weight loss efforts. In this episode, I teach how you can create a WHY that works—Understand… 1) A WHY is a Thought…and a Thought leads to a Feeling and a Feeling leads to an action. 2) A strong WHY will take you back to your goals. 3) It’s okay if your best WHY seems vain! It’s okay to want to look great. 4) A WHY should help you take the next best step. 5) Your WHY doesn’t have to be noble. I provide an amazing workbook that has a Q and A section that will help you come up with at least 20 WHY’s—so that you can pull out the right one for the job at the right time! These include questions like Why do I want to lose weight? How will I feel when I reach my goals? What will change when I reach my goal? And more.. Also included in the workbook is a sample of my page of answering the questions and some of my best WHY’s (for me!). I want so many good things for you! I know that finding your WHY will help! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=yajvrItF-FM&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-33-create-a-why-that-works 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 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 First Four steps of weight loss. When we set out to lose weight, we often want to “do it all.” We want to make all the changes and do every single thing that will cause us to “lose weight fast.” But we usually find that we can’t sustain all of those changes all at the same time—and we often find ourselves going too low in something to continue, so we give up. Habit formation teaches us that these “all or nothing” approaches usually do not work—and seldom last if they do work. So enter The First Four—four easy-to-implement, yet still effective steps in the right direction for life-long weight loss. These four steps are Number 1: Decide ahead of time for food Number 2: Monitor sleep Number 3: Drink water Number 4: Time your eating They are effective because they work on specific key areas of weight management: 1) Help in controlling total intake—through timed eating, sleeping enough, filling up with water, deciding ahead of time what we will eat (which helps us with cravings and overeating) 2) They help us burn more calories 3) They help us with cravings 4) They help us by causing us to use our pre-frontal cortex for decisions rather than using our “toddler brain” to decide on things in the moment 5) So much more! Additionally, when we implement steps that are completely doable, we start to build habits—not just short term solutions. AND…. Success breeds success. As we are successful in the First Four, we will develop confidence and have success in harder areas! Grab my handout/daily journal page (two to three minutes a day!) to make the First Four YOUR first four! https://donnareish.com/donnas-freebies-sign-up/ Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=YN6vb6eV4Ko&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-32-more-of-the-first-four-first-four-things-to-do-in-order-to-lose-weight/ 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.

So much great info here!In this episode of the Forti-fy Podcast, Donna shares her, and her husband's, 220-pound weight loss journey. There is so much here we can all relate to.Tune in to hear some great life-style tips!All the links for the resources Donna discusses can be found  here:https://forti-fy.com/down-220-pounds-small-steps-huge-strides/

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 ten things that I know for sure! (And I encourage you to consider what you already know for sure as well!) We know more than we think we know! This is what I tell my sixty kindergarten through twelfth grade students every day! It is only in realizing what we know that we can see how that information can help us. And so it is with weight management, health, fitness….all of it. In this episode, I discuss ten things that I know for sure—and elaborate on how these things are helping me reach my goals. Here are a few of them! 1) I know for sure that when I have sugar more than a couple times a week, my eating is way harder to control. 2) I know for sure that when I fast under seventeen hours, I have too many eating hours. 3) I know for sure that I can’t beat myself up down to my goal weight. (See Think Feel Eat #2 and #3 for details on this one!) TFE #2: Bullying ourselves to Goal Weight with Negative Thoughts? Part I of II https://donnareish.com/think-feel-eat-2-broadcast-podcast-bullying-ourselves-to-goal-weight-with-negative-thoughts-part-i-of-ii/ TFE #3: Bullying Ourselves to Goal Weight with Negative Thoughts? Part II of II https://donnareish.com/think-feel-eat-3-bullying-ourselves-to-goal-weight-with-negative-thoughts-part-ii-of-ii/ 4) I know for sure that my Thoughts cause my Feelings….and my Actions are based on those Feelings. Bottom line: Control my Thoughts, control my Actions! (See Think-Feel-Eat #1 for details on this one!) TFE #1: Introducing the Self Coaching Model https://donnareish.com/introducing-the-self-coaching-model/ 5) I know for sure that I can’t outrun a fork. It takes unbelievable amounts of exercise to counteract overeating. 6) I know for sure that I only lose weight by eating less food than my body size currently needs/eating the amount of food that is closer to my goal weight. Period. How I make this happen is still somewhat unknown as I get closer to goal (the exact protocol that makes this happen consistently). Let’s know what we already know…and use it. Let’s learn more so that we can reach our goals! Join the Drop 8 Pounds by Christmas challenge today—we start on October 1st! a. Join at the blog to get all of the email updates and trainings: https://donnareish.com/8poundsbychristmas b. Join the FB group! https://www.facebook.com/groups/320179102580825 Watch the short info video here: https://www.youtube.com/watch?v=Zcgcjn9ufDU&feature=youtu.be Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=UDS-j0n7dh4&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-31-what-i-already-know 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 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 Part II (of II) of Over-Hunger vs. Over-Desire with an emphasis this week on Over-Desire then looking at solutions for BOTH. I’m so excited to bring you more OVER info! I dig in this week with a review of the two OVERS—starting with Over-Hunger (true stomach hunger, ghrelin, regulating hunger during the fast, affects satiation or “satedness” (fullness). Then I review Over-Desire (desiring a certain food or food type oftentimes without hunger, desiring certain foods even when we are full, created by giving in to cravings frequently, also influenced by food memories). Next. I move into dopamine spikes (See also TFE 7, 8, and 9 for teaching, charts, and Urge Map!) TFE#7: https://donnareish.com/think-feel-eat-episode-7-urges-and-feeling-feelings/ TFE#8: https://donnareish.com/think-feel-eat-episode-8-urges-and-feeling-feelings-part-ii-of-ii/ TFE#9: https://donnareish.com/think-feel-eat-episode-9-10-ways-to-sit-with-process-food-urges/ I teach dopamine as a motivation/habit chemical and use a helpful chart to teach dopamine from OVER behaviors and foods vs. dopamine release from simple pleasures. Of course, I help you see how to change your dopamine spikes from high calorie, seductive foods too! Lastly, I bring Over-Hunger and Over-Desire together, showing the behaviors and tricks that can actually influence both at the same time! (More self-improvement bang for your effort-buck!) These include the 3 F’s, intermittent fasting, sleep, higher protein, reducing highly-palatable foods, and watching for vanishing calorie density foods. Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=P4hcD50n3O0&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-30-over-hunger-vs-over-desire-part-ii-of-ii 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 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 first of two episodes about Over-Hunger and Over-Desire. Most of us who have battled with excess weight our entire lives understand that eating too much leads to being overweight. What we often do not fully understand is what causes us to overeat. (I’ve described many aspects of what causes us to overeat in TFE episodes found at https://donnareish.com/perfectstorm) There are two over-arching causes of over-eating: over-hunger and over-desire. We often get the two confused, and we often think they are one in the same. In this two part series, I explain the differences and similarities of the two—and how we can take some steps to counteract both of them. In this episode, I focus primarily on over-hunger (after a brief introduction to both of them). Over-hunger is any time we experience hunger that causes us to exceed the amount of food our bodies need at our current weight. (Or when we can’t control our hunger while we are attempting to eat at a lower weight/goal weight.) Hunger is controlled, in large part, by a hormone called ghrelin. I describe what ghrelin is, how is released, its part in our hunger (and somewhat in satiety), and more. Then I move into ways we can counteract hunger. There is a long list of these, but one of these is Intermittent Fasting. I describe how we can actually train hunger through a daily time of no food at all and a shorter time in which we eat. Join me next week as we look at over-desire—and then we learn the things that affect both of these (since there are some overlapping elements). Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://youtu.be/LL7z18g5Uwo See full article here: https://donnareish.com/think-feel-eat-episode-29-over-hunger-vs-over-desire-part-i-of-ii 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 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 some much-needed information on what “breaks the fast”—from eight fasting experts I studied, watched, and listened to. In lieu of an outline for this episode, I have created a chart that shows what the eight fasting experts that I have studied say about breaking the fast. This is a special episode that I did for my free private FB group and decided it was so needed that I put it into my Think-Feel-Eat episodes for you! The chart is extremely helpful and thorough (I hope you will print it and study it and follow along with the episode!). But here are some super important points about this topic: 1) All 8 experts say that at the very least an oil (even if it is just CBD oil, which has calories and is a fat) can be consumed, at least in small quantities, during the fasting time. (One says only CBD oil—no other oils?) 2) The research for “breaking the fast” is sketch at best. I have taught about this many places. (Here is one: https://donnareish.com/logical-fallacies-broadcast-54/ ) As a teacher and former high school debate coach, I can’t let this go unmentioned. We have to learn how to discern small, self-reported, short studies from more reliable and robust research! A study that says when sucralose is injected into a mouse’s stomach, this happens, can’t automatically be applied to a person drinking a sweetened drink. (And I do fast pretty clean myself!) 3) The best experts to listen to in this episode are the ones who tell what results you are after through fasting. Period. If you are after weight loss, different things interrupt the fast than if you are after cell rejuvenation/autophagy. It really isn’t accurate to even say “this breaks the fast” without saying “when you are going for…..” I want so many good things for you! Intermittent fasting has changed our lives. I can’t imagine my husband 120 pounds bigger than he is today (how much he has lost) if I had told him that he couldn’t lose weight or wasn’t really fasting if he continued to drink a non-caloric, sweet-tasting drink during his fast. It breaks my heart that people are giving up on fasting because zealots in FB groups tell them they aren’t really fasting if they have this or that in their coffee! (This all has no bearing on me—diet drinks make me want to eat, and I don’t like coffee!) There are very few fasting experts who say black coffee, plain tea, and water only in the fasting window—surprisingly enough! So listen and learn what different experts say about consuming drinks during the fast. Very eye opening! (Don’t forget to get your chart here!: https://donnareish.com/donnas-freebies-sign-up/ ) Blessings! Donna P.S. Take my incremental, month-long fasting course to get your fasting on strong! We’ve been at it for 18 and 12 months each---and have lost a LOT of weight and feel great! https://Intermittentfastingcourse.com Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://youtu.be/YJMkLIq8O1U See full article here: https://donnareish.com/think-feel-eat-episode-28-eight-fasting-experts-on-what-breaks-a-fast 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 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 final lessons on “self-sabotage”! In #25, I taught the foundations of self-sabotage from the Think Feel Eat position—our thoughts, our feelings, terminology, and more. (Please start here: https://donnareish.com/think-feel-eat-episode-25-self-sabotage-in-weight-loss-part-i-of-ii/ ) Last week (TFE 26: https://donnareish.com/think-feel-eat-episode-26-self-sabotagepractical-tips-part-ii-of-iii/ ) I started with several practical tips related to self-sabotage---stress management; purposeful, planned self-care; sleep; ideas for sitting with urges; planning food ahead of time; writing something you want to eat for tomorrow rather than in the moment; creating barriers to hyper-palatable foods; dealing with kids’ foods; and much more. Today I continue with self-sabotage tips, more practical ways that we can stop ourselves from “knowingly or unknowingly obstructing our progress”! I start with the “buy healthier foods” theory—the pros and cons of this, including the concept of choosing foods you truly like and will eat for the rest of your life (as opposed to “healthier foods” you don’t like. I recommend that you choose a protocol you can live with (see Pick a Protocol: https://donnareish.com/think-feel-eat-episode-16-pick-a-protocol-i-of-ii/ ) and have “your foods” (for 80% of the time) and “not your foods” (for the other, carefully planned 20%). I re-introduced my Helpful Foods List so that you can list the foods you like and will eat to get to your goal. Lots of tips in this section—having real meal foods on hand; using cooking methods that work for you and keep calories lower; utilizing convenience foods that are not super calorie dense; cooking simple foods; keeping grab and go foods on hand; and making your own food rules. Next I move into reminding yourself daily why you are doing this. Write the same reason every day in a journal. That phrase/goal/wording needs to become a part of who you are. I discuss reasons that really keep you motivated. I move back into food palatability, but not just Dr. Stephan Guyenet’s Six Seductive Craving Combinations (see eblast on August 10th!https://ckarchive.com/b/e5uph7h5rogp )….I move into other aspects of palatability that come into play with our “self-sabotage.” These include, but not are not limited to mouth-feel, texture, temperature, etc. I address the individuality of palatability and giving up—like what makes it hard for YOU to stop? Finally, I discuss the benefits of simpler foods: not combining the six seductions so much, how to substitute for super palatable foods, the benefits of fewer ingredients and simpler cooking techniques, and more. AND….a new way to evaluate our foods---not looking at food as good and bad but rather as controllable and uncontrollable. Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=h7k4PnwPLPM&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-27-self-sabotage-iii-of-iiimore-practical-tips 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 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 bring you more information about “self-sabotage.” In the previous episode (TFE 25: https://donnareish.com/think-feel-eat-episode-25-self-sabotage-in-weight-loss-part-i-of-ii/ ), I gave the “thinking and feeling” aspects of “self-sabotgage.” Now in this episode, I dig into practical tips for “self-sabotage.” How can we avoid “shooting ourselves in the foot”? What can we do practically to help ourselves not go off and on our plan and then start again and again? Of course, the teacher in me (language arts lady) had to do a quick review of episode 25—Pick-a-Protocol so you have a food protocol firmly in place (TFE 21—One BIG Decision to Make Ahead of Time: https://donnareish.com/think-feel-eat-episode-21-one-big-decision-to-make-ahead-of-time/ ); work on/prepare thoughts ahead of time so that you are ready with more helpful thoughts when the “quitting” or “giving in” thoughts come; plan your food each day (TFE 22—The Daily Decision to Make Ahead: https://donnareish.com/think-feel-eat-episode-22-the-daily-ahead-of-time-decision-that-makes-all-the-difference-for-weight-loss/ ); and more “thought-related” topics. Then we dug right into half of the practical tips (other half coming next week!). These include working on stress management AND with tools that are unrelated to food or alcohol. Use stress management, pre-planned self-care, and sleep to help cortisol levels stay low so that you won’t “stress quit.” Next came some practical, “do these” tips for sitting with urges. We have to get away from relying on willpower and white knuckling our way through urges to quit or eat off plan and instead use in-the-moment techniques that work even when willpower is waning as the evening draws near. Some of these include counting backwards from ninety, setting a timer for ten minutes, journaling, writing what you want to eat in your plan for tomorrow rather than eating it today, and more. Finally, I did it again—talked about Dr. Stephan Guyenet’s The Hungry Brain and how we have to create barriers to hyper-palatable foods. I gave several practical tips here while also cautioning against using the barrier method exclusively. (See Motivating Monday’s e-article August 10, 2020: https://ckarchive.com/b/e5uph7h5rogp ) Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://studio.youtube.com/video/13WnI2Mmdt4/edit/basic See full article here: https://donnareish.com/think-feel-eat-episode-26-self-sabotagepractical-tips-part-ii-of-iii 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://intermittentfastingcourse.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 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 shed some light on that common term, self-sabotage. In weight loss terms, this is used to say that we thwart our own efforts at losing weight. But what does it mean? Is it helpful to use that term? (Language Arts Lady says that words and thoughts DO matter!) I start out defining self-sabotage then explaining what the term really is---a euphemism for little quits, giving up, giving in, choosing something besides our goals in that moment, etc. Euphemisms are words that help soften the reality of that moment. They are helpful for us in dealing with crises, loss, and more—and should be used in those instances. However, when it comes to what we call deviations from our plan, euphemisms are not very helpful. We would do a lot less self-sabotaging if we called our deviations what they really are—going off plan or choosing a food in the moment rather than our long term goals during that moment. AND extending grace to ourselves as we do it (as opposed to “beating ourselves up” for our deviations). Next I move into what “self-sabotages” start with---a Thought. They start with a Thought such as “this won’t matter” or “a bite won’t hurt” or “I’ll start Monday.” I teach the importance of capturing that Thought in the moment and how we can replace it with a Pocket Thought (a thought we have prepared ahead of time and store in our “pocket” for a “rainy day”!). Another anti-self-sabotage tip I teach is that of learning how to “sit with urges” rather than trying to use will-power or white knuckling through them. If we know they are coming, and we are ready for them, we can sit with them more easily. (Find more about this in “10 Ways to Sit With Urges” in Think-Feel-Eat Episode #9: https://donnareish.com/think-feel-eat-episode-9-10-ways-to-sit-with-process-food-urges/) Finally, the last two tips have to do with two of my favorite weight loss strategies: Deciding Ahead of Time and Creating a Protocol. (More on both of these can be found at https://donnareish.com/perfectstorm) Join me next week in Episode #26 for Part II of the Self-Sabotage two parter—specific food and daily tips to stay on—and stop “obstructing your own weight loss efforts.” Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=ByFO1WliYbM&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-#25:-self-sabotage-in-weight-loss-part-i-(of-ii) 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 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 take us from who we are now to who we will be! A big part of becoming (anything!) is to head to that place emotionally (thoughts, feelings, identity) as soon as possible to help us move there physically more quickly. I am continuing last week’s intro to Goal Weight Identity (TFE 23: https://donnareish.com/think-feel-eat-episode-23-goal-weight-identity-part-i-of-ii/), taking listeners and viewers through my freebie packet (Goal Weight Identity Packet: https://donnareish.com/donnas-freebies-sign-up/) to change current, less-serving Thoughts to the new Thoughts we will have once we are at our goal weight. But how do we do that? We can’t believe we are a size six, only eat sugar on pre-determined very special occasions, weigh our goal weight, and wear sleeveless dresses anytime we want right now—we can’t simply say those things and make them be so. And that is where “Monkey Bar Thoughts” (i.e. Ladder thoughts) help us. In the Goal Weight Identity Packet, I teach how to use future thoughts with some modifiers/degree words to make you believe them right now! (How Language Arts Lady of me, huh?) We might not be ready to go completely across the monkey bars to the Thought we will have when we are at our goal weight—but we can go across the Monkey Bars with helping words. Remember, our Thoughts lead to our Feelings. Our Feelings lead to our Actions. If we Think our new identity—the identity we will have when we are at our goal weight—we will start Acting like that new person! Think-Feel-Eat…Think-Feel-Act….words, thoughts, feelings….they all matter in our weight loss journey! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://youtu.be/-QPU2nb6ysc See full article here: https://donnareish.com/think-feel-eat-episode-24-our-goal-weight-identity-part-ii-of-ii/ 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 220 pounds together (160 of that in the past couple of years through the Perfect Storm of Weight Loss habits and strategies I teach!). In this episode, I present Part I of II of our Goal Weight Identity. When we want to become something new, we have many steps to take….. We often plan on the doing steps. In the case of losing weight, this often means foods, workouts, plans, etc. But one thing we need to spend more time on than we do is becoming that new person RIGHT now in our Thoughts. So in this Think-Feel-Episode, I’m going to introduce how to do this—how to develop our new Goal Weight Identity. I begin by re-introducing the Think-Feel-Act cycle with an example we can all relate to—that we Feel and then we take Actions towards people based on what we Think about them. (This example is one in which we can clearly see---Yes! I do Act based on how I FEEL about someone!) Then I describe how this relates to our Goal Weight Identity and how we view ourselves. If we view ourselves as someone who weighs our goal weight and wears the size we desire, we take Actions aligned with that belief. On the other hand, if we view ourselves as someone who can’t lose weight or wear a smaller size, we take Actions that keep us right there. I use some material from a book called What to Say When You Talk to Yourself to expound on how our brains believe anything we tell them! Then we move into the big picture of Goal Weight Identity, including what it is, I AM thoughts, identifying as someone who struggles with weight, becoming aware of what we are doing, and more. This episode can help you with any GOAL—time management (helping my time clients soooo much!), business, exercise, relationship, weight, and 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) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://youtu.be/CXOih6argCs See full article here: https://donnareish.com/think-feel-eat-episode-#23:-goal-weight-identity-part-i-(of-ii) 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 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). Deciding Ahead of Time could be THE single biggest factor in weight loss. Why? Because when we decide ahead of time, we are using our pre-frontal cortex, the part of our brain that thinks logically, decides ahead of time, wants the best for us, can plan and execute, and more. In this week’s broadcast, I describe the power of Deciding Ahead of time in general—how we have used this in parenting from toddlers to young adults with amazing results. And how we now apply it to our food and movement. Research shows that we spend four hours a day resisting temptations and have up to 120 food-related decisions a day. We simply don’t have the willpower for that! Thus, we have a willpower gap. (See Weight Loss Lifestyle #60 and #61 for the details to willpower, how to get more, how to conserve what we have, how to utilize it to its maximum, what to do instead of willpower, and more!) WLL #60: https://donnareish.com/broadcast-60-the-problem-with-relying-on-willpower-part-i-of-ii/ WLL #61: https://donnareish.com/weight-loss-lifestyle-61-willpower-ii-ways-to-overcome-or-change-the-willpower-gap/ We need willpower (or something better—read on!) to overcome two big issues with weight loss and weight management—over-desire and over-hunger (which lead to over-eating in both instances). Deciding ahead of time what we will eat each day is the answer! That is, we can use our pre-frontal cortex to decide WHEN we will eat, WHAT we will eat, and the AMOUNT we will eat—ahead of time! (See The Perfect Storm of Weight Loss for more help in determining the best food protocol for YOU!) https://donnareish.com/perfectstorm Listen and learn—and apply this knowledge to your own weight loss or weight management approach. It will change your life! Get your free journal sheet for your Decide Ahead of time daily food choices here. https://donnareish.com/donnas-freebies-sign-up/ Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://youtu.be/n7CefKuHw80 See full article here: https://donnareish.com/think-feel-eat-episode-#22:-the-daily-ahead-of-time-decision-that-makes-all-the-difference-for-weight-loss 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 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). We need to make a lot of decisions in order to lose weight and maintain our loss. (Oh, the decisions that have gone into my husband and my 220 pounds-together weight loss—and the decisions we have to continually make in order to maintain it! Seriously hard work!) And the best decisions for weight loss are those that we make ahead of time. (You can find out why when you watch or listen to my extensive willpower episodes—WLL 60 and 61!) WLL#60: https://donnareish.com/broadcast-60-the-problem-with-relying-on-willpower-part-i-of-ii/ WLL#61: https://donnareish.com/weight-loss-lifestyle-61-willpower-ii-ways-to-overcome-or-change-the-willpower-gap/ But there is one BIG decision we need to make ahead of time...okay there is more than one. First, we have to make a decision to follow a lifestyle that will lead us to our goal (such as The Perfect Storm of Weight Loss). Then within that we will decide our Food Protocol: 1. What times we will eat 2. What food we will eat 3. What amounts we will eat (These are the first pillar of the Perfect Storm.) https://donnareish.com/perfectstorm Then once we know our food protocol—the boundaries we have made for ourselves, then we are ready for this BIG one... What foods will make up 80% of our eating. These will be foods that are on our protocol, that help with the other aspects of the perfect storm, AND that we enjoy. So in today’s episode, I give you a great resource for you to start creating your “this is what I eat 80% of the time” list. And I teach you more about real foods. And dopamine spikes. And cravings. And deciding ahead of time. And staying on protocol—-all the stuff! (For more about self-integrity and deciding ahead of time, watch/listen to Think Feel Eat 19 (Enemies of Self-Integrity) and 20 (Tools for Self-Integrity).) TFE#19: https://donnareish.com/think-feel-eat-episode-19-self-integrity-i-of-ii-why-we-dont-do-what-we-tell-ourselves-we-will-do/ TFE#20: https://donnareish.com/think-feel-eat-20-tools-for-self-integrity-part-ii-of-ii/ Starting with this BIG decision ahead of time, having a food list of what you eat, you will have this hard decision made ahead of time 80% of the time. (The other 20% you’ll plan your Fun Foods—and those will be, well, fun!) So download your Helpful Food Lists document here!! And make this BIG decision now—ahead of time...not in the moment! https://donnareish.com/donnas-freebies-sign-up/ Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://youtu.be/9jqxlMQ2gU4 See full article here: https://donnareish.com/think-feel-eat-episode-#21:-one-big-decision-to-make-ahead-of-time 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 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). Self-Integrity is at the basis of every change we want in our lives---physically, mentally, emotionally, relationally, spiritually, productively….it is the core to why we don’t do what we say we will do—and why we do, do what we say we will do! Most of us call self-integrity by another name: willpower. We think we just don’t have the willpower to do what we tell ourselves we will do. And there’s some truth to the fact that we often don’t have the willpower to carry out what we say we will do….but willpower isn’t the only cause of our self-integrity lack. Last week, in Episode #19 of Think-Feel-Eat, I described a few enemies of self-integrity (what we make past failures mean; perfectionism; not breaking things down {habit formation skills lacking}; relying on willpower; and not deciding ahead of time). TFE Episode #19: https://donnareish.com/think-feel-eat-episode-19-self-integrity-i-of-ii-why-we-dont-do-what-we-tell-ourselves-we-will-do/ (For more understanding of willpower, see my Weight Loss Lifestyle broadcasts #60 and #61.) WLL Episode #60: https://donnareish.com/broadcast-60-the-problem-with-relying-on-willpower-part-i-of-ii/ WLL Episode #61: https://donnareish.com/weight-loss-lifestyle-61-willpower-ii-ways-to-overcome-or-change-the-willpower-gap/ In this week’s episode, I bring good news! Tools! Tools we can use in our lives and skills we can develop to become the kind of person is filled with self-integrity—the kind of person who does what we say we will do. Yay us! These tools counteract the enemies of self-integrity and put us on the path to food control, business growth, daily disciplines, relationship nurturing, and much more. I present a few general tools like Thought Work, sleep, automaticity, and craving reducers. Then I have created a derivative of BJ Fogg’s (Tiny Habits) ABC’s of Habit Formation by combining his ABC, my experience with attachments and minimum baselines through homeschooling for thirty-two years, and an early teacher (Gregg Harris) in the homeschooling world’s Attachment Approach (Fogg calls this Anchor). This tool works—and I am so excited to present it to you! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://youtu.be/Qc4fLygXkAc See full article here: https://donnareish.com/think-feel-eat-20-tools-for-self-integrity-part-ii-of-ii 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 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). The next two episodes’ contents have been life changing for me! And I am happy to present them to you to help you change your life as well. Not doing what we tell ourselves we will do is probably the greatest thief of our dreams and future life. And yet we do that over and over—and then scratch our heads in bewilderment as to why we don’t do what we tell ourselves we will do. Come to find out, it isn’t our fault. In Episode 19 of Think-Feel-Eat, I present several enemies of self-integrity. The bare bones of why we don’t do what we tell ourselves we will do. (See Weight Loss Lifestyle #60 and #61 for my two Willpower Episodes….super empowering to know why we don’t have the willpower we think we should!) https://donnareish.com/broadcast-60-the-problem-with-relying-on-willpower-part-i-of-ii/ These range from trusting willpower to get us through to being too vague to waiting until we are in the moment (and using our toddler brains to guide us!). The good news is that all of these are over-come-able! We can have self-integrity. And when we do, it will change our lives! Self-integrity will change our size, weight, health, muscles, food, time management, relationships, home care, self care, work, and more! As always, I have a full, detailed outline, an audio, and a video version. Start gaining self-integrity today! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://youtu.be/eMzalP6Yu_Q See full article here: https://donnareish.com/think-feel-eat-episode-#19:-self-integrity-i-of-ii-(why-we-don’t-do-what-we-tell-ourselves-we-will-do!) 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 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 guide viewers and listeners in creating an Eating Protocol that works for them—and that fits into The Perfect Storm of Weight Loss for YOU! In the first few protocol episodes (13, 14, 15), I taught the Foundations of Creating an Eating Protocol. In this three-part episode, I teach about six different protocols and how they may or may not work for you—based on the three pillars of The Perfect Storm: 1) Eating Protocol (time, type, amount of food) 2) Hormones, brain chemicals, neurotransmitters 3) Thought and emotional management Yep—it takes all three of these working in concert with each other to create the Perfect Storm! In Episode #16 (Part I of Pick-a-Protocol), I taught about the first two of six on the Pick-a-Protocol chart: Keto and Calorie Counting With 80/20 (80% real food). https://donnareish.com/think-feel-eat-episode-16-pick-a-protocol-i-of-ii/ In Episode #17, I taught the next two popular (and effective) protocol options: Macro-Nutrient Counting and No Flour/No Sugar. https://donnareish.com/think-feel-eat-episode-17-pick-a-protocol-ii-of-iii/ In this episode, I pick up on the next two protocols from the chart: Calories With Low Carb (not Keto) and WW Point System. I explain how these protocols stack up in a number of ways—and how you can know if they would be good choices for you! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcasts at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://youtu.be/r3gaeWnOUbM See full article here: https://donnareish.com/think-feel-eat-episode-#18:-pick-a-protocol-iii-(of-iii) 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 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. In this episode, I guide viewers and listeners in creating an Eating Protocol that works for them—and that fits into The Perfect Storm of Weight Loss for YOU! In the first few protocol episodes (13, 14, 15), I taught the Foundations of Creating an Eating Protocol. https://donnareish.com/think-feel-eat/ In this three-part episode, I teach about six different protocols and how they may or may not work for you—based on the three pillars of The Perfect Storm: 1) Eating Protocol (time, type, amount of food) 2) Hormones, brain chemicals, neurotransmitters 3) Thought and emotional management Yep—it takes all three of these working in concert with each other to create the Perfect Storm! In Episode #16 (Part I of Pick-a-Protocol), I taught about the first two of six on the Pick-a-Protocol chart: Keto and Calorie Counting With 80/20 (80% real food). https://donnareish.com/think-feel-eat/ In this episode, I pick up on the next two protocols from the chart: Calories With Macro-Nutrient Counting and No Flour, No Sugar. I explain how these protocols stack up in a number of ways—and how you can know if they would be good choices for you! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) 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://youtu.be/9k3q0RH-hPs See full article here: https://donnareish.com/think-feel-eat-episode-17-pick-a-protocol-ii-of-iii 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 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 Part I of II of “Pick-a-Protocol.” It’s time to get down to the nitty gritty! We have learned about the three elements of the Perfect Storm of Weight Loss (1) Food Protocol; (2) Hormones and Neurotransmitters; (3) Thoughts, Feelings, Habits, etc.. Yep…those three (and all of their many sub-parts!) make up the Perfect Storm of Weight Loss! And today we “Pick Our Protocol”---or I should say, you “Pick Your Protocol”! Picking Your Food Protocol will be easier for you if you have been watching the Think-Feel-Eat broadcasts, and you know what all you should consider…but even without that, I am going to be teaching about six different food protocols (with a thorough, helpful chart that you can get HERE! I am going to talk about the major aspects of these six protocols: 1) Keto 2) Calories with Clear 80/20 boundaries 3) Macro-Nutrient Counting 4) No Flour/No Sugar 5) Calorie Counting With Low Carb (not Keto) 6) WW Point System The aspects we will cover that I really feel someone needs to consider when making a decision about their protocol include (but are not limited to): 1. Do and don’t eat on that protocol 2. Must be willing to….. on that protocol 3. Complexity of that protocol 4. Adherence level for most people of that protocol (varies person by person) 5. Who usually likes that protocol (Good for….) 6. How it fits with IF 7. Cortisol on that protocol 8. Dopamine on that protocol 9. Satisfaction/serotonin on that protocol 10. Costs involved in that protocol Because all of those things really do matter when you are choosing a protocol! Did I mention the chart? I found it so eye-opening as I created this chart and prepared this teaching. I think you will too! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) (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=ETXn2bFGJkQ&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-16-pick-a-protocol-i-of-ii 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 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. In this episode, I continue to teach about creating your Eating Protocol for the Perfect Storm of Weight Loss starting with a review of the Perfect Storm and how all three aspects of the perfect storm are interrelated. I then remind us what we already know about a strong eating protocol: what we eat affects how well we can stay on our protocol; habits affect how well we can stay on our protocol; our thoughts affect how well we can stay on our protocol. We also know that fasting and deciding ahead of time help us stay on our protocol. I use the mantra “Don’t take a bite until I write” every day. This means that I can’t eat anything until I have decided what my two meals will contain—right down to the time, the amount, the types, etc. while prioritizing protein and not exceeding what my body needs in order to either maintain or lose (depending on goal). Our protocol will help us succeed when… a. It is food we like b. It gives us a metabolic boost like protein does. c. It is low on junk food d. Put big rocks in your jar first---your real foods, your satiating foods, your protein, etc. e. It gives us fiber---Fx3= Fluffy, Fibrous, and Fluidy Next I went into detail about the Four Food Types: Fuel Food (80% each day); Fun Food (20% each day); Frenzied Food (want to avoid), Fog Food (want to avoid). I describe how to divide up your food into the 80/20—and how to avoid Frenzied Food and Fog Food. We must decide ahead of time what we are eating—and we must fill 80% of our foods with FUEL foods. We must plan our 20% of Fun Food each day and be sure that it isn’t Fabulously Fun Food (too high dopamine spike, too calorie dense, save for special occasions only). Check out past episodes in order: https://donnareish.com/perfectstorm Watch episode here: https://donnareish.com/think-feel-eat-episode-15-four-food-types-and-the-80-20-food-rule/ See full article here: https://youtu.be/lLv4VYXHlaE 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 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 https://donnareish.com Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://youtu.be/ohksB43xRKE See full article here: XXXXX 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 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 start laying the foundation for your food protocol. YOU will choose your protocol. You decide all three aspects of your Eating Protocol (time, type, amount). But you need to consider several things before you do that. So I am starting to dig in on this episode to how the three parts of the Perfect Storm of Weight Loss are connected---and what all we need to consider in developing your Food Protocol. This will be different than joining a diet. You are going to choose what works for you---based on the three pillars of the Perfect Storm of Weight Loss. Thanks for joining me! This “Perfect Storm” is the same method I use with my weight loss coaching clients! Set up a consult to see if weight loss/life coaching with me is a good move for you at https://donnareish.com/coach Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast)https://donnareish.com/intermittent-fasting-journal-index/ and (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://youtu.be/QT1-rxXbads See full article here: https://donnareish.com/think-feel-eat-episode-#13:-foundations-of-your-food-protocol-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.

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 the introduction to the Perfect Storm of Weight Loss. I begin by defining a “perfect storm” and how we can apply this to weight loss and weight management. Rather than being a “violent storm” that occurs from a combination of conditions, the “Perfect Storm of Weight Loss” is a “predictable storm” that occurs from a combination of conditions that we can have control over. Weight loss isn’t simply a calorie deficit or an eating protocol or eliminating foods. Weight MANAGEMENT—that is losing to a healthy weight and keeping it off---is a series of many things that we can INCREMENTALLY control. So cool! I give my “propel what you plan” and “move what you measure” speech—nothing happens to us in weight loss—we make it happen by planning ahead and measuring/reviewing what is and isn’t working. Finally, I introduce “The Perfect Storm of Weight Loss” Triangle—where we can see the three main aspects of weight loss/management and how they interact with each other. I’m excited about this series—it will eventually come with a podcast/broadcast roadmap, “The Perform Storm of Weight Loss” in which the podcasts/broadcasts are laid out for you with their outlines in the order that will help you have the most success! Keep abreast of the elements of the Perfect Storm here: https://donnareish.com/perfectstorm This “Perfect Storm” is the same method I use with my weight loss coaching clients! Set up a consult to see if weight loss/life coaching with me is a good move for you at https://donnareish.com/coaching Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast)https://donnareish.com/intermittent-fasting-journal-index/ and (2) Think-Feel-Eat broadcast at https://donnareish.com Sign up for my free webinar: intermittentfastingwebinar.com Watch episode here: https://youtu.be/nfn3OB4JNBY See full article here: https://donnareish.com/think-feel-eat-episode-#12:-introducing-the-perfect-storm-of-weight-loss! 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 the introduction to Creating an Eating Protocol. This is the first video/audio in a several-week series. (In this series, you will learn how to put a protocol in place that works for you—that you don’t hate or dread, that reduces food urges. that you can do forever….) Today I introduce the concept of an Eating Protocol—a protocol that you create for yourself that has you determine WHEN you will eat (fasting and eating windows); the FOODS you will eat (food protocol); and the AMOUNTS you will eat (how much). Creating an Eating Protocol is not just following a diet. It is deciding for yourself what you can do (even in a Pandemic!) and that gives you the results you are seeking. It is taking control of your eating time, foods, and amounts. It is freeing and life changing! After I introduced the concept of an Eating Protocol (not a Perfect Protocol---even a Pandemic Protocol will help!), in this episode, I taught the first part of the Eating Protocol: TIME. We can start fasting, restart fasting, or increase our fasting—whatever we want to do for ourselves. (Take my free webinar this week or next: intermittentfastingwebinar.com) I then leave listeners with some Food Protocol questions for next week….what do all food plans/diets have in common? What worked for you for weight loss before? What can you do right now? I’m excited to help you with this material! It’s gonna be festive! 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://youtu.be/axFmdS1vrxw See full article here: https://donnareish.com/think-feel-eat-episode-11-introducing-the-eating-protocol 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.

Are your “pandemic thoughts” troubling you? Do you see graphics and memes telling you that you should be doing more—you’re homebound after all? Do you see graphics and memes telling you that you should just feel how you feel and not worry about getting anything done? Do all of these shoulds and thoughts have your head spinning? In this episode of Think-Feel-Eat, I examine two popular social memes to get to the bottom of Your Thoughts About Your Thoughts---and give you the freedom to Think and Feel whatever it is you are Thinking and Feeling during this time. I cover what these two memes represent in terms of judging others’ thoughts—and how we apply them. Then I delve into the Think-Feel-Act cycle and how we have the option of changing our Thoughts (either slightly or massively—depending on what we want to do or feel that we can do). Next I touch on the Thoughts surrounding Maslov’s Hierarchy---how when our basic needs are not met, we are unable to Think about a Thought that requires more than we have to give as we try to meet our basic needs—and how this applies to our Thoughts during this Pandemic. There’s nothing wrong with being in survival mode! But if we want a different Thought, we also have that option in most cases as well. I go into some “big picture” Thought work like “accepting that life is 50/50” and feeling like we have no control right now (compared to two months ago when we also had no control!). And how we can “grab” a new Thought if we want to (and if it is believable). Finally, I suggest some practical Thought tips to get us through this time. These include not laying our thoughts with an imagination that is running wild, creating a Pandemic Protocol for listening and reading information, coming back to the present moment with gratitude, counteracting negative input with positive input, understanding the role your Thoughts have, and designing your Pandemic Manifesto. (There is a graphic you can use/share for a Pandemic Manifesto!) Attend my upcoming free Intermittent Fasting webinar: intermittentfastingwebinar.com! Watch episode here: https://www.youtube.com/watch?v=-H7u4pZWHc0&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-#10:-thoughts-about-your-thoughts-during-the-pandemic Documents mentioned in this episode are here: http://donnareish.com/thoughtsaboutthoughts/ 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 two parts about Urges and Feeling Feelings---really good stuff! This episode digs into sitting with or processing food urges. Earlier (Episodes 7 and 8), I taught that we have three main choices with urges. The first two choices aren’t ideal and both have net negative consequences. We can give in to food urges (obviously many net negative consequences!). We can white knuckle our way through them—try to use willpower. (Find out tons of deets about willpower in Weight Loss Lifestyle 60 and 61!) That also gives a net negative consequence because it isn’t sustainable, and we don’t learn to deal with our feelings/urges. Of course to begin with, we must remember that food urges are any of those times that we want to eat something that is (1) a type that isn’t on our plan for that day; (2) an amount that isn’t on our plan that day; (3) a time that isn’t on our plan that day. If we believe that a food urge is a desire to eat off of one of those---a desire to buffer with food rather than feeling our feelings in that moment—we can look at food urges for what they are---feelings/urges/unctions/desires to do something other than what we planned or truly wanted to do. This episode details ten ways we can sit with/process those urges rather than fighting against them. They all work at various times—and they can also work for other urges that we don’t want to give in to! I hope this is a help and a blessing to you as it has been to me. I am gradually learning to do this—and the control and peace I feel around it is utterly amazing! 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=RA8gyhCmb3U&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-#9:-10-ways-to-sit-with-process-food-urge 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 II of two parts about Urges and Feeling Feelings---really good stuff! This episode takes off where we left off last week with understanding that Urges are feelings to do something that we hadn’t planned to do or not do something that we had planned to do. When it comes to food urges, this means that we are URGED to eat food off of our plan; an amount off of our plan; or a time off of our plan. Urges feel urgent. We want to buffer against them—we don’t want to feel them. So we give in. Or we white knuckle and try to use willpower. (WLL #60 and #61.) WLL #60: https://donnareish.com/broadcast-60-the-problem-with-relying-on-willpower-part-i-of-ii/ WLL#61: https://donnareish.com/weight-loss-lifestyle-61-willpower-ii-ways-to-overcome-or-change-the-willpower-gap/ Then I introduce The Urge Map! This map shows us three distinct responses to Urges: 1) Give in 2) Use willpower (this time only—who knows if it will work next time?) 3) Sit…just sit with the urge After a while of doing the third response---sitting with urges—we will have fewer and fewer urges. We will be able see them coming. We will be prepared for them. And we will feel whatever feelings may come with them! This information changed my life. And I hope it does for you too! Oh, and join next week---when I give 10 Ways to Sit With Urges Instead of Resisting Them! Think-Feel-Eat #9! 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://youtu.be/nWv4tDW4Xgg See full article here: https://donnareish.com/think-feel-eat-episode-8-urges-and-feeling-feelings-part-ii-of-ii/ 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 two parts about Urges and Feeling Feelings---really good stuff! This episode digs into what Urges are. This is super important because if we don’t identify any time we want to do anything off plan or schedule, we are having an urge, we won’t be able to tackle them head on. Specifically, I teach about how food urges are any of those times that we want to eat something that is (1) a type that isn’t on our plan for that day; (2) an amount that isn’t on our plan that day; (3) a time that isn’t on our plan that day. This assumes that we have a plan in place (time plan with some form of time restricted eating and food plan with any boundaries we choose—food types, calorie counting, low carb, low fat, counting macros—whatever your plan might be). Once those are in place, we delve into what urges are and how they feel in our bodies—and what drives them. Next, I go into one of the biggest factors in handling our urges—deciding ahead of time, using our pre-frontal cortext (rather than our “toddler brain”). We can’t count on willpower or good intentions in the moment of urges. We must plan ahead to overcome them. Lots more valuable info that will set us up for next week when we look at four responses to urges and how to get to the point where we have fewer urges rather than always trying to battle urges. 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=fnMNiMSrGuA See full article here: https://donnareish.com/think-feel-eat-episode-7-urges-and-feeling-feelings/ 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 my February Thought Work—and How to Get Your Thought Work Started! This episode digs into what Thought Work is and how to set yourself up to implement ongoing Thought Work for weight loss or any goals you have. It begins with the differences in Thoughts (and Beliefs—and how Beliefs are more difficult to control than simple, fleeting Thoughts), Feelings, and Actions. And then delves into the interrelationship among the three and how we can manage our Thoughts if we do it on purpose and with a dependable framework, such as Think-Feel-Act or Brooke Castillo’s Self-Coaching Model or both. I dig into some General How To’s for personal Thought Work, including a framework, calendaring it, keeping it simple, being in self-integrity by making small, tiny, atomic habits (Fogg, Clear). I describe how perfection will hold us back from managing our minds and changing our lives. I introduce my downloadable Think-Feel-Act worksheet (available here: http://donnareish.com/donnas-freebies/ ) for listeners to print off in multiples and use for consistent Thought Work. The top of this sheet has a Thought Drops section to “download” or “drop” all of your Thoughts. The bottom half has the Thought-Feel-Actions section. I detail how to use this sheet. Then I use some of my February Thought Work to show you how to do the Thought Drops and how to choose which single Thought to work on for that day. I plug my sample Thought into the “Unintentional” side (or the unmanaged side) and show how that Thought leads to a Feeling of defeat and actions that do not serve me in my weight loss. Then I show my new Thought (a believable one) and how to follow that through the Think-Feel-Eat cycle. 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

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.

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!). This episode of Think-Feel-Eat explains the commonalities and differences between Brain Hacks and Thought Work! I love using Brain Hacks AND Thought Work in my weight management and fitness journey. They both help me---in different ways and at different times. Knowing the limitations of some Brain Hacks while understanding the time and effort (at least 15 minutes a day) that I need to put into Thought Work to utilize it fully are both things that help me on a daily basis. So I wanted to share these things with my readers and listeners! This episode also includes a short list of some Brain Hacks that experts recommend (that I love!) and some steps to effective Thought Work. And....how Thought Work can help Brain Hacks be even more effective for us. So if you want to learn how to utilize deep breathing, mantras, five second rule (Mel Robbins), gratitude, and more, stay tuned. If you want to know how amazingly effective Thought Work can be on your journey, stay tuned! (For more info about how to change your negative self Thoughts around weight loss, check out Episode #3: Stop Trying to Bully Yourself to Weight Loss With Negative Self-Thoughts.....and snatch your worksheets that go with that episode here: https://donnreish.s3.amazonaws.com/Intermittent+Fasting/Weight+Loss+Thoughts+Booklet.pdf?fbclid=IwAR2Kvp66OSxPS5pcYwMVqjEzR34UwFwFVSumpAFs6_lCUth4XXRuRHatOWU) 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://youtu.be/tpdqZZPgz0s See full article here: https://donnareish.com/think-feel-eat-5-brain-hacks-vs-thought-work-and-how-both-can-help-us-with-weight-management/ 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 information that was invaluable to me as I was learning to practice Thought Work and apply it to my weight loss journey: "Does 'The Power of Positive Thinking' Work--and How Does Think-Feel-Act Differ From It?" We know we have a lot of Thoughts each day---some experts say over 60,000 of them! With that many thoughts each day, it is important that we learn to harness the power of those thoughts. But how do we do that? When I was a young adult, there was a lot of talk about the power of positive thinking. I never bought into it as it felt incomplete to me. It felt like something that didn't happen---that I could think something and then a result would happen. Enter the Think-Feel-Act cycle. I was hooked! I'm a doer---and I love to Think! And then...how can we utilize this cycle to get the Results we want with our weight loss? (For more info about how to change your negative self Thoughts around weight loss, check out Episode #3: Stop Trying to Bully Yourself to Weight Loss With Negative Self-Thoughts.....and snatch your worksheets that go with that episode here: https://donnreish.s3.amazonaws.com/Intermittent+Fasting/Weight+Loss+Thoughts+Booklet.pdf?fbclid=IwAR2Kvp66OSxPS5pcYwMVqjEzR34UwFwFVSumpAFs6_lCUth4XXRuRHatOWU) It made perfect sense...that I don't Think a Result. I Think an Action that gives me a Result. #mindblown 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=iGwu6RpdFVA&feature=youtu.be See full article here: https://donnareish.com/does-the-power-of-positive-thinking-work-and-how-does-think-feel-act-differ-from-it-think-feel-eat-episode-4 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.