Welcome to Episode 15 of The Intermittent Fasting Journal Podcast/Videocast! In this episode, Donna Reish, author of over 100 language arts and writing books and blogger at her self-named lifestyle blog, tells about her fifteenth week of Daily Intermittent Fasting, including her two week experiment in low carbing combined with IF and what she learned about keeping to OMAD/3 (one meal a day divided into three parts). She talked about her weight gain from that two week experiment and subsequent loss of all lost within a few days of focusing more on OMAD than on "counting." She also describes her husband's first ten weeks on Daily IF--and his nearly 30 pound loss in that time frame. Donna then goes into Listener Lessons (the teacher in her can't help it!) of exactly how OMAD/3 with her first food being low carb (with a typical dinner later) has helped her with cravings, overeating during the eating window, reducing overall carb intake, nutrition density, and more. Finally, she describes three benchmarks that should be considered when choosing WHAT to eat during the eating window, reminding listeners that while Daily IF'ers can eat ANYTHING they want, they can't eat EVERYTHING they want (emphasizing the need to keep a small calorie deficit in play all the time). The three benchmarks for what to eat during your eating window include (1) Foods that help you get your nutrition in; (2) Foods that make you feel great; and (3) Foods that you enjoy.

See complete show notes and resource links at her blog: http://donnareish.com/intermittent-fasting-journal-week-16/

Get my FREE Daily IF Start-Up Charts here! https://donnareish.com/daily-intermittent-fasting-start-up-charts/

Find her in these five places:

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

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

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

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

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

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

Welcome to Episode 15 of The Intermittent Fasting Journal Podcast/Videocast! In this episode, Donna Reish, author of over 100 language arts and writing books and blogger at her self-named lifestyle blog, tells about her fifteenth week of Daily Intermittent Fasting, including her two week experiment in low carbing combined with IF and what she learned about keeping to OMAD/3 (one meal a day divided into three parts). She talked about her weight gain from that two week experiment and subsequent loss of all lost within a few days of focusing more on OMAD than on "counting." She also describes her husband's first ten weeks on Daily IF--and his nearly 30 pound loss in that time frame. Donna then goes into Listener Lessons (the teacher in her can't help it!) of exactly how OMAD/3 with her first food being low carb (with a typical dinner later) has helped her with cravings, overeating during the eating window, reducing overall carb intake, nutrition density, and more. Finally, she describes three benchmarks that should be considered when choosing WHAT to eat during the eating window, reminding listeners that while Daily IF'ers can eat ANYTHING they want, they can't eat EVERYTHING they want (emphasizing the need to keep a small calorie deficit in play all the time). The three benchmarks for what to eat during your eating window include (1) Foods that help you get your nutrition in; (2) Foods that make you feel great; and (3) Foods that you enjoy.

See complete show notes and resource links at her blog: http://donnareish.com/intermittent-fasting-journal-week-15/

Find her in these five places:

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

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

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

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

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

In this episode, blogger and Daily Intermittent Faster, Donna Reish summarizes her fourteenth week on Daily IF, including her week of carb counting while IF (under 50 net carbs)--and the effect this had on her weight and her enjoyment. She explained how the carb counting took precedence over the control of the eating window--and how she would do that differently if she ever decided to count carbs more often. Then Donna explained the difference between low carb eating and keto eating--and why a person can seldom "sort of keto" with good results. In "Listener Lessons," Donna dives into the three things factors to consider in determining what to eat in your eating window: a) food that gives you the nutrients you need; b) food that makes you feel good (i.e. no carb comas or brain fog); and c) food you enjoy. Daily IF can meet all of these criteria! Finally, she emphasizes the importance of following something that you can stay on!

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

In Week 13 of the Daily Intermittent Fasting Journal Podcast/Videocast, Donna Reish chronicles her 13th week of Daily IF. She discusses her results of losing just under one pound a week despite being on vacation or holiday one third of the time during these three months! (That has never happened with vacays and holidays!) She teaches about studying what works best for each person---the Study of One as Dr. Bert Herring calls it in Appetite Correction. She talks about applying what you learn about yourself to your fasting hours, opening your eating window, choosing your fasting window length, and more. Donna also discusses how OMAD/3 (One Meal a Day divided into three distinct eating times) and how this helps to bring in boundaries for those who feel that Daily IF without eating restrictions is too loosey-goosey for them. Donna discusses her and her husband's changes in eating patterns from 9:00 snacks at night to none and the positive effect this has had on their fasting. Finally, she discusses building belief about Daily IF--how we act on what we believe, and in order to make this a lifestyle, we must believe that it leads to the desired results.

See complete show notes and resource links at her blog. http://donnareish.com/intermittent-fasting-journal-week-13

Find her in these five places:

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

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

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

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

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

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

In Episode 12/Week 12, Donna Reish, blogger, recipe creator, and Daily Intermittent Fasting teacher tell. s about her twelfth week and her husband's fifth week of Daily IF. She describes the pattern that she has settled in at 19:5, including OMAD/3--One Meal a Day divided into three parts (see outline). She describes what being fat adaptive means, including the differences between glucose/glycogen store burning and body fat burning. Donna teaches the importance of staying the course, including bringing in eating boundaries and not going off and on and making too many "special occasions." Finally, she describes several things that affect Fat Adaption each day: number of fasting hours, how much glycogen is being stored/circulating glucose is available to use, how long your eating window is, whether you exercise or not, and how many carbs you are consuming. Subscribe to Donna's YouTube channel; podcast at iTunes; and at her blog. Join her FB group where she teaches daily about this way of life. (See links below)

See complete show notes and resource links at her blog here: http://donnareish.com/intermittent-fasting-journal-12/

Find her in these five places:

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

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

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

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

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

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

It's Week 11/Episode 11 of The Intermittent Fasting Journal! New Year's Week---and Donna's hubby is on board too! Yay them! In this episode, Donna gives her week eleven findings and results, including losing weight slowly and steadily during holidays and enjoying a traditional New Year's Day dinner. She reviews the coping mechanisms of self talk, five second rule, having an earlier eating window that ends by seven each day (and how this benefits her), using the app, and more. Donna goes into detail about her lifestyle with her husband, Ray Baby, who has lost ten pounds in three weeks on his IF plan! She describes husbands and wives planning and fasting together and how much she and Ray enjoy eating out together now as empty nesting fasters. She was encouraged by going into a new year with no deadlines and no drastic weight loss plans in place and explains how to make Daily IF a lifestyle rather than a frantic new year weight loss goal. No time limits! Donna then teaches from AC: The Power of Appetite Correction by Bert Herring with the six kinds of hunger: (1) Appestat--real hunger; (2) Somatic hunger--sensation in the belly; (3) Limbic hunger--drive to continue eating once you're full; (4) Clock hunger--biological clock--hunger striking 23-24 hours from when you ate last; (5) Appetite-driven hunger--when you visualize yourself eating something; (6) Mouth hunger--urge to chew on something when you're not really hungry. She ends the main section with how she has finally achieved control over areas of her life that had eluded her even when she had 32 years of homeschooling and writing success--food control. Huge win! We can manage every area of our lives when we are successful with Daily Intermittent Fasting!

See complete show notes and resource links at her blog here: http://donnareish.com/intermittent-fasting-journal-week-11/

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/

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.

In Week 9/Episode 9 of The Intermittent Fasting Journal, Donna Reish describes her week before Christmas fasting journey, including averaging twenty hours of fasting per day (in spite of two birthday parties and three Christmas gatherings---IF CAN be a lifestyle!), adding some low carb days (but not high fat!) to balance out her carby holiday celebrations, staying strong during her celebrations, and more. She had no weight gain during all of these festivities--and is feeling great! More than ever, she is convinced that Daily IF can be done for life--and her celebratory foods without guilt really add to this belief. Donna teaches Listener Lessons about what a Daily IF week might look like, how to shorten and lengthen fasting windows (rather than quitting altogether), and changing food associations. She ends the non-sponsored portion with a great lesson on applying Mel Robbins' book, The Five Second Rule, to Daily IF--with clapping, tapping, chanting, and phrasing that can make you successful at Daily IF!

See complete show notes and resource links at her blog here: http://donnareish.com/intermittent-fasting-journal-week-9/

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.

See complete show notes and resource links at her blog here: http://donnareish.com/intermittent-fasting-journal-week-8/

In Week 8 of The Intermittent Fasting Journal podcast/video, Donna Reish, blogger and "Fasting Inferno" parody writer, describes her eighth week of Daily IF, including 20 hour fasting window, weight loss . spite of vacations and holidays, how much easier IF is than her previous 40 years of dieting (!), and more. She details, using Dr. Jason Fung's refrigerator and freezer examples, how the body burns its own fat stores through I, the importance of a clean fasting window, and how to make your body crave healthier foods. She also teaches about the book, What to Say When You Talk to Yourself, and applies his self-talk approaches to Daily IF--including self-talk, self-write, self-conversation, and even self-sing.

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.

Check out http://donnareish.com/intermittent-fasting-journal-week-7 for the shownotes for this episode!

Donna Reish, author of "Fasting Inferno" parody on Youtube and blogger at DonnaReish.com, describes her seventh week of Daily Intermittent Fasting in this video/podcast. Donna describes her 19 hour daily fasting windows, adapting Daily IF to holidays and special days, using an app for tracking fasting hours (and for motivation!), and much more. She details four techniques that she uses to keep motivation during the fasting window: (1) Looking at/calculating with an app; (2) Performing physical actions of closing, opening, and locking a window; (3) Tooth brushing; and (4) Changing food associations with verbal cues. Donna continues in her "what I learned" section to teach listeners how to divide the OMAD (one meal a day) eating window into three parts for more self control and how to experience Appetite Correction. Donna also introduces her "Fasting Inferno" song in this episode! See complete show notes and resource links at her blog.

Five Ways to Find Me!

(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) Subscribe to the IF Journal Podcast here 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 Facebook Page: https://www.facebook.com/DonnaReishBlogger/