Think-Feel-Eat

Think-Feel-Eat

By Donna ReishArtsFood
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Think-Feel-Eat episodes

  • #47: Last Qualities for Weight Loss IV of IV
    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.
    37 min
  • #46: Qualities Needed for Weight Loss (III of IV)
    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.
    35 min
  • #45: Qualities Needed for Weight Loss (Part II of III)
    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.
    35 min
  • #43: What Will I Really DO to Lose Weight in the New Year?
    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.
    39 min
  • #42: The Many Benefits of the First Four
    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.
    39 min
  • #41: Benefits of Being Sugar-Free Part of the Time (or Always)
    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.
    40 min
  • #40: Ten Factors for Protocol Choosing
    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.
    42 min
  • #39: How to Fix Your Sleep Problems (II of II)
    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.
    31 min
  • #38: How to Fix Your Sleep Problems (I of II)
    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.
    35 min
  • #37: Managing Stress & Cortisol Levels for Weight Control (Part II of II)
    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.
    44 min

About Think-Feel-Eat

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Hi! I'm Donna Reish, Intermittent Fasting 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…