Think-Feel-Eat

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present how (and why) to create a morning routine that works! Following last week’s Evening Routine episode (#48), we are now working on the morning routine! https://donnareish.com/tfe-episode-48/ In all of my twenty years of teaching moms, I told them to fix things in this order: (1) Fix the night before first; (2) Fix the first hour of your day next! And so it is with women who want to lose weight, maintain weight loss, and design their lives! So here is what we looked at this week: 1) Why a successful morning routine starts with a successful evening routine 2) Your morning routine starts with self-integrity (and how to start gaining that!) 3) Your morning routine should contain the things that solve the “squeakiest wheels” 4) Your morning routine should contain what makes the biggest difference for the rest of the day 5) How to determine how much time to devote to the morning routine 6) How to build a morning routine incrementally 7) How to examine the things that make your mornings the most hurried 8) How to plan your food time, type, and amounts quickly in the morning 9) How to plan with your pre-frontal cortex rather than your “toddler brain” 10) AND….so many morning routine tips, tricks, and techniques! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=xzaT-I58l5w&feature=youtu.be See full article here: https://donnareish.com/tfe-episode-49/ Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present tips and tools for creating evening routines that lead to success in weight management, fitness, food, sleep, and life! This episode (and next week’s) is one of my favorite topics of all time. I have literally been working on evening (and morning) routines for thirty-seven years or more. I was working on them before they were a thing! (Three decade homeschoolers tend to do those sorts of things!) Every year I have gotten better and better at routines. And every year my life gets better and better. (Co-winky-dinky? I don’t think so!) In this episode, I first sell the listener on the concept that my husband and I have used our whole lives and taught our seven grown children: A good tomorrow starts tonight! Once I sell you on that (and the importance of sleep---TFE 34, 36, 37, 38, and 39!), I teach what I have learned over the years about how to create evening routines: 1. That the best ones will be created incrementally (as all habits are---TFE #20) 2. That they should start with what you will REALLY do 3. That you want to begin with the things that will make the biggest difference for tomorrow 4. How to leave breadcrumbs for tomorrow that really help 5. Avoiding hurried mornings 6. Sleep—have I mentioned sleep yet? 7. Deciding what lets you relax the most at night 8. How and when to shut off electronics 9. The dopamine pulls that keep us from shutting down and going to sleep (and how incredibly difficult it can be to carry out the self discipline of SLEEP!) TFE 34: https://donnareish.com/think-feel-eat-episode-34-effects-of-sleep-on-weight-appetite-and-food-control TFE 36: https://donnareish.com/think-feel-eat-episode-36-stress-cortisol-and-weight-management-part-i-of-ii TFE 37: https://donnareish.com/think-feel-eat-episode-37-managing-stress-cortisol-levels-for-weight-control-part-ii-of-ii/ TFE 38: https://donnareish.com/think-feel-eat-episode-38-how-to-fix-your-sleep-problems-i-of-ii/ TFE 39: https://donnareish.com/think-feel-eat-episode-39-how-to-fix-your-sleep-problems-ii-of-ii TFE 20: https://donnareish.com/think-feel-eat-20-tools-for-self-integrity-part-ii-of-ii/ Then I move into specific areas affected by PM routines: (1) Weight loss (2) Fitness (3) Self care (4) Other areas of success Tips, tricks, techniques…oh my! This episode has them! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=vig0n3HIK9g&feature=youtu.be See full article here: https://donnareish.com/tfe-episode-48/ Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present the last in a four-part series on qualities and skills needed in order to lose/maintain weight. Welcome! The first three episodes in this series were so helpful for me as a preparer/teacher! 1) Thoughtfulness 2) Honesty 3) Patience 4) Perseverance 5) Self-Control 6) Flexibility 7) Confidence In this last episode of the series, I delve into three more skills/qualities: 1) Accountability 2) Planning 3) Goal Setting There are many reasons that in-person meeting groups are so successful---one of which is the accountability they provide! Twelve-step types of food programs, Weight Watchers, hospital programs, etc., all have the critical (for many!) element of accountability through weighing in, rewarding, and training. Our modern day accountability has shifted to FB groups, private coaching, group coaching, etc., but these still maintain that element of others seeing what/how you’re doing. Accountability is helpful for many people—the key is knowing how much and what type of accountability YOU need and want. Next, I taught about planning. Again, knowing the TYPE of planner (and dieter) you are is super helpful. It is best to get out of the habit of saying “I’m not a planner” but instead say, “I am this type of planner” to help you realize that you can plan---it just might not look like someone else’s plan. (Get your free First Four Journal sheets here: https://donnreish.s3.amazonaws.com/Intermittent+Fasting/The+First+Four+Journal+Packet.pdf ) One of the most important questions we can ask ourselves when it comes to planning is the same one we need to ask ourselves when it comes to our protocol creation: What Will I Really Do? (https://donnareish.com/perfectstorm) Lastly, the skill/quality we need is that of goal setting. In this area, I talked about making realistic goals that match up with our food protocol. If we aren’t making a “painful calorie deficit,” we will not have a fast weight loss. This is perfectly fine, but we must acknowledge it and not think we should be losing weight faster than we are. Also in the areas of goal setting, we can plan for the next ten pounds, then ten more, etc., rather than trying to go down too low all at once. Lastly, we need to consider non-weight goals all the time! I discussed about a dozen non-weight goals that I have every day—these are habit building that will help lead to my weight goal. Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=7KQCCfFCKOc&feature=youtu.be See full article here: https://donnareish.com/tfe-episode-47/ Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present two more qualities/skills needed for weight loss/management. In Episode #44, I introduced this series and began with two integral qualities—Thoughtfulness (the ability to Think about the Think-Feel—Eat cycle) and Honesty (with ourselves about ALL THE STUFF!). In Episode #45, I continued with more qualities essential for weight loss (and, of course, how to develop them, expand the ones we have, apply them to weight loss, create tricks around them and more!). These qualities are Patience, Perseverance, and Self-Control (including my new Immediate Gratification vs. Delayed Gratification and what we can use in between the two---Intermediary/Planned Gratification). We are on the third episode of the series (out of four) today with the crucial qualities of Flexibility and Confidence! Here is what we focused on with Flexibility: 1. Why flexible eating plans are so popular now (including Macros, Inc; If It Fits Your Macros; Key Nutrition; and even Weight Watchers) 2. How many of us over 50 are done with the all or nothing approaches that we have tried over and over again throughout our lives and are ready to use flexibility to meet our goals 3. The importance of pivoting when something isn’t working 4. The opposite of flexibility 5. And when we take flexibility too far and it hinders our progress Here is what we focused on with Confidence: 1. How Confidence can be an endless circle of “confidence leads to success, but we need success to feel confident” that we need to try to break into in order to achieve the confidence level we need for our goals 2. How we can use other markers of success to break into the confidence circle---making incremental changes that we succeed at will give us the self-integrity and confidence to do more and more and more 3. Confidence is a Feeling---and I plugged it into the Think -Feel-Eat cycle for us 4. So much Confidence goodness! Yay! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=iDSBR1JmeqU&feature=emb_title See full article here: https://donnareish.com/tfe-episode-46/ Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present more qualities/skills needed for weight loss. In Episode #44, I presented two important qualities for weights loss: Thoughtfulness (thinking!) and Honesty (my personal goal right now). These were even eye-opening for me as I outlined and presented them! In today’s episode, I begin with a study (“Maintenance of Lost Weight and Long-Term Management of Obesity”). In this study, it reveals that people are more likely to keep weight off when they lose one pound per week (as opposed to faster weight loss). This is a meta-study, so it brought together 29 long-term weight loss studies. (Of course, there are other individual studies saying that fast weight loss is better because of the immediate rewards, but this episode is focusing on Patience, Perseverance, and Self-Control—all of which are more likely with slower weight loss.) For this week’s qualities/skills, I begin with the combination of Patience and Perseverance. These two qualities are closely related in that when we are dealing with long-term goals requiring Patience, we must also have the Perseverance to keep going even when we are awaiting a long-term goal. We persevere (don’t give up) when we see success. But we also persevere when what we are asking of ourselves isn’t too difficult to do. As soon as we take on a protocol or eating plan that is too hard to sustain, perseverance goes out the window. The last quality I discuss today is Self-Control. I present some recent self-discoveries around the concept of immediate gratification. That is, that maybe always seeking for delayed gratification isn’t the answer. When we only have two choices---eating cupcakes now or eating them in three months at Disney World, the latter seems too far out there (time wise and craving-wise). So I offered my new thoughts on three types of gratification: 1) Immediate gratification 2) Intermediary gratification 3) Delayed/long-term gratification I posit that this could be the reason that Intermittent Fasting is so popular (we don’t have to wait too long to eat); that Flexible Dieting (macro counting, Weight Watchers, If It Fits Your Macros, etc.) is so popular, and more. (Of course, in the Self-Control section, I also discuss dopamine/brain circuitry’s effect and hormone’s effect as discussed in previous episodes.) There is hope for developing qualities and skills that are needed for weight loss—or for expanding current skills in other life areas to weight management! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=KFmt32mP4JU&feature=youtu.be See full article here: https://donnareish.com/tfe-episode-45/ Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present two of the many qualities that we need to develop in order to achieve weight loss/weight management. There are many qualities and skills needed for weight loss---and for weight management once the weight is lost. Some of these skills are ones we already have in other areas of our lives, but we need to learn how to apply them to weight management. Some are ones we have a little bit, but we need to learn how to increase them. And some are ones that we wish we had, but we often do not feel that we presently do. The good news is that qualities and skills related to weight loss can all be learned! They can be practiced over and over again until we have increased them to our benefit. In today’s episode, I delve into two qualities---thoughtfulness and honesty. These sound like qualities needed for a harmonious marriage! But they are actually pertinent to weight loss. 1) Thoughtfulness---the ability to THINK about our own Thoughts and Feelings and change them as needed in order to Act in a certain way. (As in, the Think-Feel-Act cycle and the Think-Feel-Eat cycle!) 2) Honesty---the ability to be honest with ourselves completely. This means that we don’t stay off the scale for days; we don’t eyeball foods if we are on a measuring protocol; we don’t “forget” to record a food if we are on a record-keeping protocol; we don’t “average” our carbs or fat grams if counting those is part of our program; we don’t cheat on our timed eating app. One hundred percent transparency and honesty is needed for weight loss. Then…I teach how Thoughtfulness (writing down what we will eat each day for 3 minutes then learning to self-coach with the Think-Feel-Eat model) will help us gain more honesty skills. (TFE #1: https://donnareish.com/introducing-the-self-coaching-model/) And, practicing the skills of Thoughtfulness and Honesty over and over again will make us better and better at them. Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=imvEQgv_kUI&feature=youtu.be See full article here: https://donnareish.com/tfe-episode-44/ Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I teaching about new year’s resolutions and goals—and what you will really DO for weight loss/management in the coming year. We have all heard of SMART goals. We all know that we need specific goals. We need attainable ones, etc. There are three areas that we are often lacking when it comes to setting goals for a new year. The first one is specificity. Our goals have to be specific right down to the exact actions, times, days, and methods for carrying those out. Then we need to be sure our goals don’t fall into one of these two pitfalls: 1) Too long of a list that we can’t attain 2) Repeating things that didn’t work for us before I give many tips and research info about goal setting around those two issues—how we can only attain two to four new goals at once; how we stretch our attention too thin when we have too many; how willpower runs out when we have too many; and much more. Then I move into learning from our past---what will we really do? What did we not like before? What did we not do before? Why do we think we will do it now? And finally, I discuss some of my upcoming goals—how I know I will attain them. How they build self-integrity within me because of my constraint in choosing ones I can really do; how I am continuing previously established ones to improve them; and much more! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here:https://www.youtube.com/watch?v=kyw-yD5GmBU&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-43-what-will-i-really-do-to-lose-weight-in-the-new-year Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present the many benefits of the First Four---my first steps for weight loss and lasting life changes! There are many, many steps and stages to weight loss and weight management. To some, there are too many. To others, there are simply a couple—and anyone who says otherwise is making it too complicated. The truth is that there ARE many steps and stages—but success comes from not doing them all at once. Success comes from incremental changes that last forever. (This is the reason that people who strive for weight loss for a really long time {not stopping and starting and gaining and losing but really keep working at it consistently} eventually reach their goal. Research bears this out.) So in today’s episode, I want to sell you on the idea of truly implementing the First Four! 1) Drinking water 2) Sleeping 7-9 hours a night 3) Implementing some form of timed eating (a definite start and stop time for food) 4) Deciding ahead of time what you will eat each day First, I describe what those are (and give you my free First Four Daily Journaling Pages!). Then I go through the many benefits of implementing these as lifestyle changes that will lead to weight loss and eventual weight management. There are many benefits to the First Four for life in general. Any time we make positive health changes, they have ripple effects. The First Four will impact our self-integrity, our ability to create more success in other areas, and or health and wellness in general. They also have added benefits of being something we can do easily; something that is before us every morning in a three minute planning time; and something that can ground us when we feel scattered. For our weight loss efforts, these four go far---water fills us up and flushes out fat and toxins. Sleep…oh, glorious sleep….helps us withstand cravings better, helps us feel rested and energized, helps us to eat fewer calories overall, and diminishes hunger. Timed eating gives us a definite start and stop time that results in eating less. It is somewhere between an instant gratification and a delayed gratification, which helps people stick to it. Planning our food types, amounts, and times ahead of time is an amazing help to losing weight. We can plan foods we enjoy. We know what is coming next or soon. We can balance our food for the day to stay within our deficit. And we can plan something for tomorrow that we thought we wanted today but didn’t plan for. The First Four is the first of many incremental steps that have led to my husband and I losing 220 pounds together and keeping that weight off! *First Four Journal Pages here: https://donnreish.s3.amazonaws.com/Intermittent+Fasting/The+First+Four+Journal+Packet.pdf Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=jnXWjw8JpCE&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-42-the-many-benefits-of-the-first-four Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present benefits of being sugar-free or part-time sugar-free! Many people equate sugar with weight gain. They automatically assume that you can’t lose weight eating sugar or that you will gain weight if you do eat sugar. Truth it, we lose or gain weight by undereating or overeating. And this leads us to the first benefit of being sugar-free all or part of the time: when we have less sugar, we crave less and often eat less. And then guess what? Yep! We lose weight! Several things happen to us regarding weight when we reduce sugar: 1) We possibly eat more filling foods 2) We reduce our over-hunger and our over-desire (TFE #29 and TFE #30) TFE#29: https://donnareish.com/think-feel-eat-episode-29-over-hunger-vs-over-desire-part-i-of-ii/ TFE#30: https://donnareish.com/think-feel-eat-episode-30-over-hunger-vs-over-desire-part-ii-of-ii 3) We eat more of the 3 F’s (foods that are fiber, fluffy, and fluidy) 4) We eat fewer foods that cause intense cravings (Weight Loss Lifestyle #49) WLL#49: https://donnareish.com/intermittent-fasting-journal-49-six-seductive-craving-concentrations/ Additionally, we prove to ourselves that we can do something extremely hard, lose belly fat, increase our heart health, have healthier brain function, experience less depression, and much more. Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=K6o9EQhDqBM&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-41-benefits-of-being-sugar-free-part-of-the-time-or-always Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present ten things that we will want to consider in choosing/developing our own food protocol for weight loss/management. I have uncovered ten important factors that we should consider in creating our food protocol if we want to lose weight/maintain that weight loss. These factors do NOT include---what worked for my best friend, what made me lose fast before (if it was sooooo good, you would still be on it!), what we see advertised, or what people in a FB group tell us. The ten factors, which I unpack one factor at a time in today’s broadcast, include: 1. Deficit: You must believe a deficit is needed 2. Sustainability: The protocol must be sustainable (these are top two for sure!!) TFE 16, 17, and 18 TFE 16: Pick a Protocol Part I of III https://donnareish.com/think-feel-eat-episode-16-pick-a-protocol-i-of-ii/ TFE 17: Pick a Protocol Part II of III https://donnareish.com/think-feel-eat-episode-17-pick-a-protocol-ii-of-iii/ TFE 18: Pick a Protocol Part III of III https://donnareish.com/think-feel-eat-episode-18-pick-a-protocol-iii-of-iii/ 3. Food enjoyment: Must contain foods you like 4. 3 F’s: Must contain foods that are 3 F’s at least in part: fluidy, fluffy, fibrous. TFE 29 and 30 TFE 29: Over Hunger vs. Over Desire Part I of II https://donnareish.com/think-feel-eat-episode-29-over-hunger-vs-over-desire-part-i-of-ii/ TFE 30: Over Hunger vs. Over Desire Part II of II https://donnareish.com/think-feel-eat-episode-30-over-hunger-vs-over-desire-part-ii-of-ii 5. Volume: Must contain foods that meet your personal volume desire (i.e. liking to be full vs. fullness doesn’t matter to you as much—this is a thing…my husband and I are opposite!) 6. Cravings: Protocol must not induce cravings/preferably will reduce cravings TFE 7, 8, and 9 and TFE 35 TFE #7: Urges and Feeling Feelings! https://donnareish.com/think-feel-eat-episode-7-urges-and-feeling-feelings/ TFE#8: Urges and Feeling Feelings Part II of II https://donnareish.com/think-feel-eat-episode-8-urges-and-feeling-feelings-part-ii-of-ii/ TFE#9: 10 Ways to Sit With/Process Food Urges https://donnareish.com/think-feel-eat-episode-9-10-ways-to-sit-with-process-food-urges/ TFE 35: Five Ways to Crave Less https://donnareish.com/think-feel-eat-episode-35-five-ways-to-crave-less 7. Complexity: Protocol needs to be at your level of complexity (i.e. brainpower in its approach---some like to think a lot about protocol; others don’t want to think about all the details of foods’ macros, micros, weight, etc.) 8. Cost: Protocol needs to fit your budget (lots of specialty foods vs. not as many specialty foods) 9. Execution: Protocol needs to be at your execution level—how much cooking, dishwashing, food prepping, shopping, etc., on a daily basis do you enjoy? 10. Availability: Protocol should contain foods easily available to you. Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=cnV4INdoMJY&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-40-ten-factors-for-protocol-choosing Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present the second part of two on how to fix your sleep problems. Low sleep (under seven hours) has been found to cause an increase in the hunger hormone ghrelin; a decrease in the satiety hormone leptin; a decrease in fat loss (in part due to raised cortisol levels); a lack of impulse control; and more. How can we skip something that is so amazingly wonderful (oh I love sleep)? It oftentimes isn’t for lack of wanting! Going to sleep is as much a discipline problem as getting up. (And if we fix going to sleep we will often fix the getting up part!) But there are many factors that come into play that cause us not to be able to sleep. I tackled many of these last week in TFE #38: lifestyle issues; planning your day around light and darkness; moving more at the right times; and more. https://donnareish.com/think-feel-eat-episode-38-how-to-fix-your-sleep-problems-i-of-ii/ In this week’s episode I finish the fix your sleep advice with some of the following areas: 1) Insomnia causes and solutions 2) Insomnia and fasting 3) Caffeine 4) Blue light 5) Magnesium 6) Hunger I have worked hard on my sleep---literally creating rules and protocols, developing new tiny habits incrementally, and making sure I get my 7.5 hours almost every night. It has made such a big difference for me! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=5bJOoT46RPw&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-39-how-to-fix-your-sleep-problems-ii-of-ii Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present the part one of two parts about How to Fix Your Sleep Problems. In episode #34 of Think-Feel-Eat, I described the negative effects on our weight, belly fat, cravings, hunger, energy, and more that come from sleeping under seven hours a night. (Super interesting studies—go check them out!) https://donnareish.com/think-feel-eat-episode-34-effects-of-sleep-on-weight-appetite-and-food-control In this episode, part one of two parts on How to Fix Your Sleep Problems, I delve into the Daily Choices that we can make in our lives to influence our ability to fall asleep, stay asleep, and sleep well. (Next week I will look more into insomnia as well.) This week I describe many daily lifestyle activities and choices that can keep us from sleeping well, including: -Seeing sleep as a habit and a discipline that we must work on in order to overcome difficulties -Consistently getting up and going to bed at similar times each day and night -Movement and light first thing in the morning -Morning routines -Nighttime routines -Working with our daily arousal system and our daily sleep system -Melatonin -Working out, exercising, and movement -Napping and daytime lethargy -And much more! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=KcjD0LcBAsQ&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-38-how-to-fix-your-sleep-problems-i-of-ii Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present second part to Stress---this one offers some solutions! (Check out Part I where I tell the effects of stress on weight, stomach fat, cravings, and more! Think-Feel-Eat #36!) https://donnareish.com/think-feel-eat-episode-36-stress-cortisol-and-weight-management-part-i-of-ii In this episode, I first review stress and cortisol and what happens in the body when cortisol is released too much/too often/too long due to stress. Then I move into the big picture look of stress and cortisol, including: -Developing a life plan that helps you controls your stress (including looking down as an observer of your life, developing habits, building incrementality, convincing your brain that you are creating a stress plan, and more!) -Understanding stress eating (what I call “Frenzied Food” in the 4 F’s of Food Types—Fuel Food, Fun Food, Frenzied Food, and Fog Food) -Setting yourself up for food success with barriers, substitutions, and interrupting the stress eating pattern. Then I move into specific practices that can help us control stress and excessive cortisol release, including sleep, mindfulness/meditation/breathing, exercise, yoga, laughter, nature, and music. Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: XXX See full article here: XXX Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present Part I of II of Stress, Cortisol, and Weight Management. Turns out, the main factor in weight loss is creating a calorie deficit. That is, we eat more like our new sized body needs. Turns out, the main factor in creating said deficit is choosing a protocol that you can stick to. AND…turns out, there are other factors that can slow or hinder weight loss, fat loss, cravings, overeating, the desire to move, and more. These include sleep (TFE #34) and stress/cortisol, among other things. (https://donnareish.com/think-feel-eat-episode-34-effects-of-sleep-on-weight-appetite-and-food-control) I’m excited to be delving into this topic with my listeners/readers. This week I examined what stress and cortisol can do to weight. Next week I will unveil things we can do about stress and high cortisol. In today’s episode: 1. Stress and cortisol defined 2. Hormones and neurotransmitters 3. Studying stress and cortisol via people with Cushing Syndrome 4. Obesity and cortisol 5. Muscle loss and cortisol 6. Emotional eating—how chronic stress affects appetite 7. Stress eating Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=XW4jXl0ToBc&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-36-stress-cortisol-and-weight-management-part-i-of-ii Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present five ways to reduce cravings! In weight loss, we have a tendency to focus a lot on how to handle cravings. We have tricks and tips and techniques that we automatically turn to when we are having cravings or urges for foods that are not on our protocol or that do not lead to weight loss or weight management. (I have ten ways to sit with urges in a previous TFE #9 episode — https://donnareish.com/think-feel-eat-episode-9-10-ways-to-sit-with-process-food-urges/-) But we don’t focus as much on what would even be better than “making it through cravings”—reducing our total number of cravings overall. (It’s like which is better—treating a headache with pain reliever or realizing you just need to wear glasses so you don’t have the headaches anymore!) In today’s episode, I present five ways we can reduce our urges and cravings! Remarkable. I honestly never knew this was possible. Here are the five things I have found that directly affect my cravings: 1) Decide Food Ahead of Time (See TFE 22!--https://donnareish.com/think-feel-eat-episode-22-the-daily-ahead-of-time-decision-that-makes-all-the-difference-for-weight-loss/) 2) Substitute foods on protocol for highly palatable foods 3) Make simpler foods 4) Stretch out the instances of hyper-palatable/six seductive cravings types of foods 5) Sleep! I hope you will listen or watch the episode to change your cravings! (I have a detailed outline with the info from the sleep studies especially.) Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=63PTGsHwEF4&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-35-five-ways-to-crave-less Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present important information about the effects of sleep on weight, appetite, and food control. I begin with general sleep details, such as the need we have for seven to nine hours of sleep and the fact that it is estimated that 35% of people are sleep-deprived. And something that many people do not understand: we thwart our sleep-inducing signals with many things besides caffeine or blue light; things like sleeping too much during the day, being sluggish or inactive; lying around a lot can all lead to sleep disruption. (We think we need to “rest” because we are tired, but we are potentially messing up our sleep that night.) Of course, we also have many benefits to adequate sleep (again, 7-9 hours), such as fewer cravings, boost in metabolism, better insulin sensitivity, hunger hormone regulation, lower cortisol (stress hormone) levels, and more. I shared many in-patient/in-center studies on sleep and its effect on things related to hunger, appetite, and even metabolism. (For a more thorough look at sleep, including this research, how to help yourself sleep better, and more, check out Weight Loss Lifestyle 40, 41, and 42.) WLL #40 https://donnareish.com/intermittent-fasting-journal-40/ WLL #41 https://donnareish.com/intermittent-fasting-journal-41/ WLL #42 https://donnareish.com/intermittent-fasting-journal-42/ Turns out, when we don’t get enough sleep, we choose more calorie dense, nutrient-poor foods; we overeat in total intake; we eat more sweets; and our metabolism actually slows down! As one of the researchers in the studies concluded, “When you have inadequate sleep, you’re probably less likely to live in accordance with your own health goals. You’re less likely to get to bed on time, you’re less likely to go to the gym, and you’re less likely to have your eating behaviors align with your long-term health goals.” Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=ySgXVclZqMw&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-34-effects-of-sleep-on-weight-appetite-and-food-control Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present how we can create a weight loss why that works! If you have spent any time at all in weight loss, self-development, entrepreneur, or goal setting, you have probably heard the importance of having a WHY in your life to help you meet your goals. Because of this, many of us have worked on some WHY statements through the years. We write down grandiose ideas that we think will somehow magically move us when we are having a tough time staying on our weight loss plan. Then we don’t understand why those statements aren’t working. Many times our WHY isn’t helping us because it is too vague, too unbelievable to us, too grandiose, too far away, too cumbersome to remember, or too disconnected from our daily weight loss efforts. In this episode, I teach how you can create a WHY that works—Understand… 1) A WHY is a Thought…and a Thought leads to a Feeling and a Feeling leads to an action. 2) A strong WHY will take you back to your goals. 3) It’s okay if your best WHY seems vain! It’s okay to want to look great. 4) A WHY should help you take the next best step. 5) Your WHY doesn’t have to be noble. I provide an amazing workbook that has a Q and A section that will help you come up with at least 20 WHY’s—so that you can pull out the right one for the job at the right time! These include questions like Why do I want to lose weight? How will I feel when I reach my goals? What will change when I reach my goal? And more.. Also included in the workbook is a sample of my page of answering the questions and some of my best WHY’s (for me!). I want so many good things for you! I know that finding your WHY will help! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=yajvrItF-FM&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-33-create-a-why-that-works Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present the First Four steps of weight loss. When we set out to lose weight, we often want to “do it all.” We want to make all the changes and do every single thing that will cause us to “lose weight fast.” But we usually find that we can’t sustain all of those changes all at the same time—and we often find ourselves going too low in something to continue, so we give up. Habit formation teaches us that these “all or nothing” approaches usually do not work—and seldom last if they do work. So enter The First Four—four easy-to-implement, yet still effective steps in the right direction for life-long weight loss. These four steps are Number 1: Decide ahead of time for food Number 2: Monitor sleep Number 3: Drink water Number 4: Time your eating They are effective because they work on specific key areas of weight management: 1) Help in controlling total intake—through timed eating, sleeping enough, filling up with water, deciding ahead of time what we will eat (which helps us with cravings and overeating) 2) They help us burn more calories 3) They help us with cravings 4) They help us by causing us to use our pre-frontal cortex for decisions rather than using our “toddler brain” to decide on things in the moment 5) So much more! Additionally, when we implement steps that are completely doable, we start to build habits—not just short term solutions. AND…. Success breeds success. As we are successful in the First Four, we will develop confidence and have success in harder areas! Grab my handout/daily journal page (two to three minutes a day!) to make the First Four YOUR first four! https://donnareish.com/donnas-freebies-sign-up/ Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=YN6vb6eV4Ko&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-32-more-of-the-first-four-first-four-things-to-do-in-order-to-lose-weight/ Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present ten things that I know for sure! (And I encourage you to consider what you already know for sure as well!) We know more than we think we know! This is what I tell my sixty kindergarten through twelfth grade students every day! It is only in realizing what we know that we can see how that information can help us. And so it is with weight management, health, fitness….all of it. In this episode, I discuss ten things that I know for sure—and elaborate on how these things are helping me reach my goals. Here are a few of them! 1) I know for sure that when I have sugar more than a couple times a week, my eating is way harder to control. 2) I know for sure that when I fast under seventeen hours, I have too many eating hours. 3) I know for sure that I can’t beat myself up down to my goal weight. (See Think Feel Eat #2 and #3 for details on this one!) TFE #2: Bullying ourselves to Goal Weight with Negative Thoughts? Part I of II https://donnareish.com/think-feel-eat-2-broadcast-podcast-bullying-ourselves-to-goal-weight-with-negative-thoughts-part-i-of-ii/ TFE #3: Bullying Ourselves to Goal Weight with Negative Thoughts? Part II of II https://donnareish.com/think-feel-eat-3-bullying-ourselves-to-goal-weight-with-negative-thoughts-part-ii-of-ii/ 4) I know for sure that my Thoughts cause my Feelings….and my Actions are based on those Feelings. Bottom line: Control my Thoughts, control my Actions! (See Think-Feel-Eat #1 for details on this one!) TFE #1: Introducing the Self Coaching Model https://donnareish.com/introducing-the-self-coaching-model/ 5) I know for sure that I can’t outrun a fork. It takes unbelievable amounts of exercise to counteract overeating. 6) I know for sure that I only lose weight by eating less food than my body size currently needs/eating the amount of food that is closer to my goal weight. Period. How I make this happen is still somewhat unknown as I get closer to goal (the exact protocol that makes this happen consistently). Let’s know what we already know…and use it. Let’s learn more so that we can reach our goals! Join the Drop 8 Pounds by Christmas challenge today—we start on October 1st! a. Join at the blog to get all of the email updates and trainings: https://donnareish.com/8poundsbychristmas b. Join the FB group! https://www.facebook.com/groups/320179102580825 Watch the short info video here: https://www.youtube.com/watch?v=Zcgcjn9ufDU&feature=youtu.be Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=UDS-j0n7dh4&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-31-what-i-already-know Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present Part II (of II) of Over-Hunger vs. Over-Desire with an emphasis this week on Over-Desire then looking at solutions for BOTH. I’m so excited to bring you more OVER info! I dig in this week with a review of the two OVERS—starting with Over-Hunger (true stomach hunger, ghrelin, regulating hunger during the fast, affects satiation or “satedness” (fullness). Then I review Over-Desire (desiring a certain food or food type oftentimes without hunger, desiring certain foods even when we are full, created by giving in to cravings frequently, also influenced by food memories). Next. I move into dopamine spikes (See also TFE 7, 8, and 9 for teaching, charts, and Urge Map!) TFE#7: https://donnareish.com/think-feel-eat-episode-7-urges-and-feeling-feelings/ TFE#8: https://donnareish.com/think-feel-eat-episode-8-urges-and-feeling-feelings-part-ii-of-ii/ TFE#9: https://donnareish.com/think-feel-eat-episode-9-10-ways-to-sit-with-process-food-urges/ I teach dopamine as a motivation/habit chemical and use a helpful chart to teach dopamine from OVER behaviors and foods vs. dopamine release from simple pleasures. Of course, I help you see how to change your dopamine spikes from high calorie, seductive foods too! Lastly, I bring Over-Hunger and Over-Desire together, showing the behaviors and tricks that can actually influence both at the same time! (More self-improvement bang for your effort-buck!) These include the 3 F’s, intermittent fasting, sleep, higher protein, reducing highly-palatable foods, and watching for vanishing calorie density foods. Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=P4hcD50n3O0&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-30-over-hunger-vs-over-desire-part-ii-of-ii Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.