Week 10/Episode 10--Christmas Week! Donna Reish, blogger at Donna Reish.com, author of "Fasting Inferno" parody, and teacher at The Intermittent Fasting Journal podcast/FB Group, describes her amazing Christmas week with Daily Intermittent Fasting and all of the incredible lessons she learned. She explains how she ate what she loved on the truly "special days" but did not extend the special days on and on. She describes the importance of starting rituals and ending rituals during special occasions as well as how to rearrange the fasting schedule during holidays and vacations. Donna explains her husband's new IF protocol and success as of three weeks ago. In Listener Lessons, Donna teaches signs of fat adaptation that occur after three or four weeks, including no longer having extreme hunger/feelings of starvation, losing the food/carbohydrate preoccupation, having sustained energy, enjoying good sleep, and having clear thinking. She then reviews coping, distraction, and self-soothing techniques from Episodes 7, 8, and 9 for during the fasting window.

See complete show notes and resource links at her blog here: http://donnareish.com/intermittent-fasting-journal-week-10


Find her in these five places: 

(1) FB Group for Support and Daily Help: https://www.facebook.com/groups/318664198605086/

(2) Blog with all videos, articles, 5 Top Tips for IF Slideshow, and more: http://donnareish.com/intermittent-fasting-journal/

(3) IF Journal Podcast at iTunes:  https://itunes.apple.com/us/podcast/the-intermittent-fasting-journal/id1300848760

(4) YouTube channel: https://www.youtube.com/channel/UCJL5joMQZSATLDcLy5Nn5EA

(5) Donna Reish Blogger FB Page: https://www.facebook.com/DonnaReishBlogger/


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

Week 10 - 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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Fitness & Nutrition

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.

#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

Week 10 - Intermittent Fasting Journal

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