Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 200 pounds together (160 of that in the past couple of years through the Perfect Storm of Weight Loss strategies I teach!). In this episode, I present an explanation of Macronutrients and Calories. Macronutrients, also called macros, are the three main nutrients that make up calories. That’s the important point—macronutrients make up calories. Every calorie in food is comprised of grams of carbohydrates, proteins, and fats. One macro at a time, I explain the major elements and facts of each, how food is comprised of them, and why we need them. The first Macronutrient Venn diagram gives a big picture of how each macronutrient stands alone and how they overlap with each other. The second Macronutrient Venn diagram gives a listing of food for each macro, including the foods that are known for having two of the macronutrients in them (such as carbs and proteins in beans and fat and protein in fattier meats). I created this “lesson” for my weight loss clients and those following my “Perfect Storm of Weight Loss” as I realized that many people think of low carb as being completely separate from calories or low fat as being completely separate from calories—not realizing that calories are made up of fat, carbs, and protein. Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) at https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at https://donnareish.com/think-feel-eat Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=qCPE5OpSBOk See full article here: https://donnareish.com/weight-loss-lifestyle-63-macronutrients-and-calories Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Donna's Intermittent Fasting Journal

#63: Macronutrients and Calories

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.

#62: Lessons From My 800th Fast (Part I)

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.

#61: Willpower II--Ways to Overcome or Change the Willpower Gap

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

#60 - The Problem With Relying on Willpower Part I of II

In this broadcast (Episode 59), author and teacher of The Intermittent Fasting Course Donna Reish, shares her course's Live Q and A video from her January students. The IF Course is a one month course that contains 21 days of daily incremental teaching videos, outlines, charts, graphs, and motivating images/self talk :posters and cards." (See graphics and daily lesson topics here: https://donnareish.com/fast-shot-sneak-peek-of-the-intermittent-fasting-course-check-out-these-graphics/ ). The fourth week of the course, Donna goes live in the private course FB group and answers her students' questions. This is a sample of one of those live Q and A sessions. In this episode, Donna answers questions about the following: 1) Fasting for 23 or 24 hours each day 2) OMAD (One Meal a Day) vs. OPAD (One Plate a Day) vs. an eating window with a meal and snacks/dessert 3) Appetite Correction--when, what contributes to it, how you will know 4) Stevia during the fast (Using three important markers: Wide, repeatable, consistent research; Personal Experience; Observation of Others Each session of the course begins on the first Monday of the month! intermittentfastingcourse.com

#59 Live Q and A From the Intermittent Fasting Course

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

#58 Intermittent Fasting Journal

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

#57 Intermittent Fasting Journal

Should you focus on the length of the fasting period or the food in the eating window for weight loss? Does longer always mean better weight loss? Should you eat differently if you have a short fast or a long fast? Donna Reish, Intermittent Fasting teacher, blogger, weight loss coach, and curriuculum author, answers these and many other questions in this broadcast. She begins with the "Is IF magic" question. Then she uses graphics to show four main ways we lose weight, inches, and cravings through IF. Then she turns her attention to various fasting hours--and their effect on the foods and weight loss. These include 16:8; 18:6; 19:5; 20:4; 21:3; and more. Join Donna's monthly IF course to begin fasting incrementally with daily video training and lots of hand holding! intermittentfastingcourse.com

#56 Intermittent Fasting Journal

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

#54 Intermittent Fasting Journal

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

#55 Intermittent Fasting Journal

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

#53 Intermittent Fasting Journal

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

#52 Intermittent Fasting Journal

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

#51 Intermittent Fasting Journal

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

#50 Intermittent Fasting Journal

A podcast dedicated to one individual’s Intermittent Fasting journey. Told in journal form for the first half—what has been happening in Donna’s fasting life that week, successes, challenges, what she’s learned, etc. Then she puts on her teacher hat and explains even more about what she has learned, giving tips to those who want to learn more about living an IF lifestyle of daily fasting windows and eating windows. Take a look weekly at one person’s journey—as you find motivation, success habits, tips, and more. You can find more of what Donna writes about losing the last 25 pounds with IF (out of 100 pounds total via low carbing over several years), including motivation, tips, recipes, graphics, and more at her blog, Donnareish.com —Helping Women Feel Great and Live Well! DISCLAIMER: This is an intermittent fasting support group, blog, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

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Donna's Intermittent Fasting Journal

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