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 the first of two episodes about Over-Hunger and Over-Desire. Most of us who have battled with excess weight our entire lives understand that eating too much leads to being overweight. What we often do not fully understand is what causes us to overeat. (I’ve described many aspects of what causes us to overeat in TFE episodes found at https://donnareish.com/perfectstorm) There are two over-arching causes of over-eating: over-hunger and over-desire. We often get the two confused, and we often think they are one in the same. In this two part series, I explain the differences and similarities of the two—and how we can take some steps to counteract both of them. In this episode, I focus primarily on over-hunger (after a brief introduction to both of them). Over-hunger is any time we experience hunger that causes us to exceed the amount of food our bodies need at our current weight. (Or when we can’t control our hunger while we are attempting to eat at a lower weight/goal weight.) Hunger is controlled, in large part, by a hormone called ghrelin. I describe what ghrelin is, how is released, its part in our hunger (and somewhat in satiety), and more. Then I move into ways we can counteract hunger. There is a long list of these, but one of these is Intermittent Fasting. I describe how we can actually train hunger through a daily time of no food at all and a shorter time in which we eat. Join me next week as we look at over-desire—and then we learn the things that affect both of these (since there are some overlapping elements). 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://youtu.be/LL7z18g5Uwo See full article here: https://donnareish.com/think-feel-eat-episode-29-over-hunger-vs-over-desire-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 some much-needed information on what “breaks the fast”—from eight fasting experts I studied, watched, and listened to. In lieu of an outline for this episode, I have created a chart that shows what the eight fasting experts that I have studied say about breaking the fast. This is a special episode that I did for my free private FB group and decided it was so needed that I put it into my Think-Feel-Eat episodes for you! The chart is extremely helpful and thorough (I hope you will print it and study it and follow along with the episode!). But here are some super important points about this topic: 1) All 8 experts say that at the very least an oil (even if it is just CBD oil, which has calories and is a fat) can be consumed, at least in small quantities, during the fasting time. (One says only CBD oil—no other oils?) 2) The research for “breaking the fast” is sketch at best. I have taught about this many places. (Here is one: https://donnareish.com/logical-fallacies-broadcast-54/ ) As a teacher and former high school debate coach, I can’t let this go unmentioned. We have to learn how to discern small, self-reported, short studies from more reliable and robust research! A study that says when sucralose is injected into a mouse’s stomach, this happens, can’t automatically be applied to a person drinking a sweetened drink. (And I do fast pretty clean myself!) 3) The best experts to listen to in this episode are the ones who tell what results you are after through fasting. Period. If you are after weight loss, different things interrupt the fast than if you are after cell rejuvenation/autophagy. It really isn’t accurate to even say “this breaks the fast” without saying “when you are going for…..” I want so many good things for you! Intermittent fasting has changed our lives. I can’t imagine my husband 120 pounds bigger than he is today (how much he has lost) if I had told him that he couldn’t lose weight or wasn’t really fasting if he continued to drink a non-caloric, sweet-tasting drink during his fast. It breaks my heart that people are giving up on fasting because zealots in FB groups tell them they aren’t really fasting if they have this or that in their coffee! (This all has no bearing on me—diet drinks make me want to eat, and I don’t like coffee!) There are very few fasting experts who say black coffee, plain tea, and water only in the fasting window—surprisingly enough! So listen and learn what different experts say about consuming drinks during the fast. Very eye opening! (Don’t forget to get your chart here!: https://donnareish.com/donnas-freebies-sign-up/ ) Blessings! Donna P.S. Take my incremental, month-long fasting course to get your fasting on strong! We’ve been at it for 18 and 12 months each---and have lost a LOT of weight and feel great! https://Intermittentfastingcourse.com 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://youtu.be/YJMkLIq8O1U See full article here: https://donnareish.com/think-feel-eat-episode-28-eight-fasting-experts-on-what-breaks-a-fast 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 final lessons on “self-sabotage”! In #25, I taught the foundations of self-sabotage from the Think Feel Eat position—our thoughts, our feelings, terminology, and more. (Please start here: https://donnareish.com/think-feel-eat-episode-25-self-sabotage-in-weight-loss-part-i-of-ii/ ) Last week (TFE 26: https://donnareish.com/think-feel-eat-episode-26-self-sabotagepractical-tips-part-ii-of-iii/ ) I started with several practical tips related to self-sabotage---stress management; purposeful, planned self-care; sleep; ideas for sitting with urges; planning food ahead of time; writing something you want to eat for tomorrow rather than in the moment; creating barriers to hyper-palatable foods; dealing with kids’ foods; and much more. Today I continue with self-sabotage tips, more practical ways that we can stop ourselves from “knowingly or unknowingly obstructing our progress”! I start with the “buy healthier foods” theory—the pros and cons of this, including the concept of choosing foods you truly like and will eat for the rest of your life (as opposed to “healthier foods” you don’t like. I recommend that you choose a protocol you can live with (see Pick a Protocol: https://donnareish.com/think-feel-eat-episode-16-pick-a-protocol-i-of-ii/ ) and have “your foods” (for 80% of the time) and “not your foods” (for the other, carefully planned 20%). I re-introduced my Helpful Foods List so that you can list the foods you like and will eat to get to your goal. Lots of tips in this section—having real meal foods on hand; using cooking methods that work for you and keep calories lower; utilizing convenience foods that are not super calorie dense; cooking simple foods; keeping grab and go foods on hand; and making your own food rules. Next I move into reminding yourself daily why you are doing this. Write the same reason every day in a journal. That phrase/goal/wording needs to become a part of who you are. I discuss reasons that really keep you motivated. I move back into food palatability, but not just Dr. Stephan Guyenet’s Six Seductive Craving Combinations (see eblast on August 10th!https://ckarchive.com/b/e5uph7h5rogp )….I move into other aspects of palatability that come into play with our “self-sabotage.” These include, but not are not limited to mouth-feel, texture, temperature, etc. I address the individuality of palatability and giving up—like what makes it hard for YOU to stop? Finally, I discuss the benefits of simpler foods: not combining the six seductions so much, how to substitute for super palatable foods, the benefits of fewer ingredients and simpler cooking techniques, and more. AND….a new way to evaluate our foods---not looking at food as good and bad but rather as controllable and uncontrollable. 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=h7k4PnwPLPM&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-27-self-sabotage-iii-of-iiimore-practical-tips 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 bring you more information about “self-sabotage.” In the previous episode (TFE 25: https://donnareish.com/think-feel-eat-episode-25-self-sabotage-in-weight-loss-part-i-of-ii/ ), I gave the “thinking and feeling” aspects of “self-sabotgage.” Now in this episode, I dig into practical tips for “self-sabotage.” How can we avoid “shooting ourselves in the foot”? What can we do practically to help ourselves not go off and on our plan and then start again and again? Of course, the teacher in me (language arts lady) had to do a quick review of episode 25—Pick-a-Protocol so you have a food protocol firmly in place (TFE 21—One BIG Decision to Make Ahead of Time: https://donnareish.com/think-feel-eat-episode-21-one-big-decision-to-make-ahead-of-time/ ); work on/prepare thoughts ahead of time so that you are ready with more helpful thoughts when the “quitting” or “giving in” thoughts come; plan your food each day (TFE 22—The Daily Decision to Make Ahead: https://donnareish.com/think-feel-eat-episode-22-the-daily-ahead-of-time-decision-that-makes-all-the-difference-for-weight-loss/ ); and more “thought-related” topics. Then we dug right into half of the practical tips (other half coming next week!). These include working on stress management AND with tools that are unrelated to food or alcohol. Use stress management, pre-planned self-care, and sleep to help cortisol levels stay low so that you won’t “stress quit.” Next came some practical, “do these” tips for sitting with urges. We have to get away from relying on willpower and white knuckling our way through urges to quit or eat off plan and instead use in-the-moment techniques that work even when willpower is waning as the evening draws near. Some of these include counting backwards from ninety, setting a timer for ten minutes, journaling, writing what you want to eat in your plan for tomorrow rather than eating it today, and more. Finally, I did it again—talked about Dr. Stephan Guyenet’s The Hungry Brain and how we have to create barriers to hyper-palatable foods. I gave several practical tips here while also cautioning against using the barrier method exclusively. (See Motivating Monday’s e-article August 10, 2020: https://ckarchive.com/b/e5uph7h5rogp ) 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://studio.youtube.com/video/13WnI2Mmdt4/edit/basic See full article here: https://donnareish.com/think-feel-eat-episode-26-self-sabotagepractical-tips-part-ii-of-iii 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://intermittentfastingcourse.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 shed some light on that common term, self-sabotage. In weight loss terms, this is used to say that we thwart our own efforts at losing weight. But what does it mean? Is it helpful to use that term? (Language Arts Lady says that words and thoughts DO matter!) I start out defining self-sabotage then explaining what the term really is---a euphemism for little quits, giving up, giving in, choosing something besides our goals in that moment, etc. Euphemisms are words that help soften the reality of that moment. They are helpful for us in dealing with crises, loss, and more—and should be used in those instances. However, when it comes to what we call deviations from our plan, euphemisms are not very helpful. We would do a lot less self-sabotaging if we called our deviations what they really are—going off plan or choosing a food in the moment rather than our long term goals during that moment. AND extending grace to ourselves as we do it (as opposed to “beating ourselves up” for our deviations). Next I move into what “self-sabotages” start with---a Thought. They start with a Thought such as “this won’t matter” or “a bite won’t hurt” or “I’ll start Monday.” I teach the importance of capturing that Thought in the moment and how we can replace it with a Pocket Thought (a thought we have prepared ahead of time and store in our “pocket” for a “rainy day”!). Another anti-self-sabotage tip I teach is that of learning how to “sit with urges” rather than trying to use will-power or white knuckling through them. If we know they are coming, and we are ready for them, we can sit with them more easily. (Find more about this in “10 Ways to Sit With Urges” in Think-Feel-Eat Episode #9: https://donnareish.com/think-feel-eat-episode-9-10-ways-to-sit-with-process-food-urges/) Finally, the last two tips have to do with two of my favorite weight loss strategies: Deciding Ahead of Time and Creating a Protocol. (More on both of these can be found at https://donnareish.com/perfectstorm) Join me next week in Episode #26 for Part II of the Self-Sabotage two parter—specific food and daily tips to stay on—and stop “obstructing your own weight loss efforts.” 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=ByFO1WliYbM&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-#25:-self-sabotage-in-weight-loss-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 take us from who we are now to who we will be! A big part of becoming (anything!) is to head to that place emotionally (thoughts, feelings, identity) as soon as possible to help us move there physically more quickly. I am continuing last week’s intro to Goal Weight Identity (TFE 23: https://donnareish.com/think-feel-eat-episode-23-goal-weight-identity-part-i-of-ii/), taking listeners and viewers through my freebie packet (Goal Weight Identity Packet: https://donnareish.com/donnas-freebies-sign-up/) to change current, less-serving Thoughts to the new Thoughts we will have once we are at our goal weight. But how do we do that? We can’t believe we are a size six, only eat sugar on pre-determined very special occasions, weigh our goal weight, and wear sleeveless dresses anytime we want right now—we can’t simply say those things and make them be so. And that is where “Monkey Bar Thoughts” (i.e. Ladder thoughts) help us. In the Goal Weight Identity Packet, I teach how to use future thoughts with some modifiers/degree words to make you believe them right now! (How Language Arts Lady of me, huh?) We might not be ready to go completely across the monkey bars to the Thought we will have when we are at our goal weight—but we can go across the Monkey Bars with helping words. Remember, our Thoughts lead to our Feelings. Our Feelings lead to our Actions. If we Think our new identity—the identity we will have when we are at our goal weight—we will start Acting like that new person! Think-Feel-Eat…Think-Feel-Act….words, thoughts, feelings….they all matter in our weight loss journey! 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://youtu.be/-QPU2nb6ysc See full article here: https://donnareish.com/think-feel-eat-episode-24-our-goal-weight-identity-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.

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 Perfect Storm of Weight Loss habits and strategies I teach!). In this episode, I present Part I of II of our Goal Weight Identity. When we want to become something new, we have many steps to take….. We often plan on the doing steps. In the case of losing weight, this often means foods, workouts, plans, etc. But one thing we need to spend more time on than we do is becoming that new person RIGHT now in our Thoughts. So in this Think-Feel-Episode, I’m going to introduce how to do this—how to develop our new Goal Weight Identity. I begin by re-introducing the Think-Feel-Act cycle with an example we can all relate to—that we Feel and then we take Actions towards people based on what we Think about them. (This example is one in which we can clearly see---Yes! I do Act based on how I FEEL about someone!) Then I describe how this relates to our Goal Weight Identity and how we view ourselves. If we view ourselves as someone who weighs our goal weight and wears the size we desire, we take Actions aligned with that belief. On the other hand, if we view ourselves as someone who can’t lose weight or wear a smaller size, we take Actions that keep us right there. I use some material from a book called What to Say When You Talk to Yourself to expound on how our brains believe anything we tell them! Then we move into the big picture of Goal Weight Identity, including what it is, I AM thoughts, identifying as someone who struggles with weight, becoming aware of what we are doing, and more. This episode can help you with any GOAL—time management (helping my time clients soooo much!), business, exercise, relationship, weight, and 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://youtu.be/CXOih6argCs See full article here: https://donnareish.com/think-feel-eat-episode-#23:-goal-weight-identity-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!). Deciding Ahead of Time could be THE single biggest factor in weight loss. Why? Because when we decide ahead of time, we are using our pre-frontal cortex, the part of our brain that thinks logically, decides ahead of time, wants the best for us, can plan and execute, and more. In this week’s broadcast, I describe the power of Deciding Ahead of time in general—how we have used this in parenting from toddlers to young adults with amazing results. And how we now apply it to our food and movement. Research shows that we spend four hours a day resisting temptations and have up to 120 food-related decisions a day. We simply don’t have the willpower for that! Thus, we have a willpower gap. (See Weight Loss Lifestyle #60 and #61 for the details to willpower, how to get more, how to conserve what we have, how to utilize it to its maximum, what to do instead of willpower, and more!) WLL #60: https://donnareish.com/broadcast-60-the-problem-with-relying-on-willpower-part-i-of-ii/ WLL #61: https://donnareish.com/weight-loss-lifestyle-61-willpower-ii-ways-to-overcome-or-change-the-willpower-gap/ We need willpower (or something better—read on!) to overcome two big issues with weight loss and weight management—over-desire and over-hunger (which lead to over-eating in both instances). Deciding ahead of time what we will eat each day is the answer! That is, we can use our pre-frontal cortex to decide WHEN we will eat, WHAT we will eat, and the AMOUNT we will eat—ahead of time! (See The Perfect Storm of Weight Loss for more help in determining the best food protocol for YOU!) https://donnareish.com/perfectstorm Listen and learn—and apply this knowledge to your own weight loss or weight management approach. It will change your life! Get your free journal sheet for your Decide Ahead of time daily food choices here. 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://youtu.be/n7CefKuHw80 See full article here: https://donnareish.com/think-feel-eat-episode-#22:-the-daily-ahead-of-time-decision-that-makes-all-the-difference-for-weight-loss 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!). We need to make a lot of decisions in order to lose weight and maintain our loss. (Oh, the decisions that have gone into my husband and my 220 pounds-together weight loss—and the decisions we have to continually make in order to maintain it! Seriously hard work!) And the best decisions for weight loss are those that we make ahead of time. (You can find out why when you watch or listen to my extensive willpower episodes—WLL 60 and 61!) WLL#60: https://donnareish.com/broadcast-60-the-problem-with-relying-on-willpower-part-i-of-ii/ WLL#61: https://donnareish.com/weight-loss-lifestyle-61-willpower-ii-ways-to-overcome-or-change-the-willpower-gap/ But there is one BIG decision we need to make ahead of time...okay there is more than one. First, we have to make a decision to follow a lifestyle that will lead us to our goal (such as The Perfect Storm of Weight Loss). Then within that we will decide our Food Protocol: 1. What times we will eat 2. What food we will eat 3. What amounts we will eat (These are the first pillar of the Perfect Storm.) https://donnareish.com/perfectstorm Then once we know our food protocol—the boundaries we have made for ourselves, then we are ready for this BIG one... What foods will make up 80% of our eating. These will be foods that are on our protocol, that help with the other aspects of the perfect storm, AND that we enjoy. So in today’s episode, I give you a great resource for you to start creating your “this is what I eat 80% of the time” list. And I teach you more about real foods. And dopamine spikes. And cravings. And deciding ahead of time. And staying on protocol—-all the stuff! (For more about self-integrity and deciding ahead of time, watch/listen to Think Feel Eat 19 (Enemies of Self-Integrity) and 20 (Tools for Self-Integrity).) TFE#19: https://donnareish.com/think-feel-eat-episode-19-self-integrity-i-of-ii-why-we-dont-do-what-we-tell-ourselves-we-will-do/ TFE#20: https://donnareish.com/think-feel-eat-20-tools-for-self-integrity-part-ii-of-ii/ Starting with this BIG decision ahead of time, having a food list of what you eat, you will have this hard decision made ahead of time 80% of the time. (The other 20% you’ll plan your Fun Foods—and those will be, well, fun!) So download your Helpful Food Lists document here!! And make this BIG decision now—ahead of time...not in the moment! 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://youtu.be/9jqxlMQ2gU4 See full article here: https://donnareish.com/think-feel-eat-episode-#21:-one-big-decision-to-make-ahead-of-time 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!). Self-Integrity is at the basis of every change we want in our lives---physically, mentally, emotionally, relationally, spiritually, productively….it is the core to why we don’t do what we say we will do—and why we do, do what we say we will do! Most of us call self-integrity by another name: willpower. We think we just don’t have the willpower to do what we tell ourselves we will do. And there’s some truth to the fact that we often don’t have the willpower to carry out what we say we will do….but willpower isn’t the only cause of our self-integrity lack. Last week, in Episode #19 of Think-Feel-Eat, I described a few enemies of self-integrity (what we make past failures mean; perfectionism; not breaking things down {habit formation skills lacking}; relying on willpower; and not deciding ahead of time). TFE Episode #19: https://donnareish.com/think-feel-eat-episode-19-self-integrity-i-of-ii-why-we-dont-do-what-we-tell-ourselves-we-will-do/ (For more understanding of willpower, see my Weight Loss Lifestyle broadcasts #60 and #61.) WLL Episode #60: https://donnareish.com/broadcast-60-the-problem-with-relying-on-willpower-part-i-of-ii/ WLL Episode #61: https://donnareish.com/weight-loss-lifestyle-61-willpower-ii-ways-to-overcome-or-change-the-willpower-gap/ In this week’s episode, I bring good news! Tools! Tools we can use in our lives and skills we can develop to become the kind of person is filled with self-integrity—the kind of person who does what we say we will do. Yay us! These tools counteract the enemies of self-integrity and put us on the path to food control, business growth, daily disciplines, relationship nurturing, and much more. I present a few general tools like Thought Work, sleep, automaticity, and craving reducers. Then I have created a derivative of BJ Fogg’s (Tiny Habits) ABC’s of Habit Formation by combining his ABC, my experience with attachments and minimum baselines through homeschooling for thirty-two years, and an early teacher (Gregg Harris) in the homeschooling world’s Attachment Approach (Fogg calls this Anchor). This tool works—and I am so excited to present it 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://youtu.be/Qc4fLygXkAc See full article here: https://donnareish.com/think-feel-eat-20-tools-for-self-integrity-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.

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!). The next two episodes’ contents have been life changing for me! And I am happy to present them to you to help you change your life as well. Not doing what we tell ourselves we will do is probably the greatest thief of our dreams and future life. And yet we do that over and over—and then scratch our heads in bewilderment as to why we don’t do what we tell ourselves we will do. Come to find out, it isn’t our fault. In Episode 19 of Think-Feel-Eat, I present several enemies of self-integrity. The bare bones of why we don’t do what we tell ourselves we will do. (See Weight Loss Lifestyle #60 and #61 for my two Willpower Episodes….super empowering to know why we don’t have the willpower we think we should!) https://donnareish.com/broadcast-60-the-problem-with-relying-on-willpower-part-i-of-ii/ These range from trusting willpower to get us through to being too vague to waiting until we are in the moment (and using our toddler brains to guide us!). The good news is that all of these are over-come-able! We can have self-integrity. And when we do, it will change our lives! Self-integrity will change our size, weight, health, muscles, food, time management, relationships, home care, self care, work, and more! As always, I have a full, detailed outline, an audio, and a video version. Start gaining self-integrity today! 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://youtu.be/eMzalP6Yu_Q See full article here: https://donnareish.com/think-feel-eat-episode-#19:-self-integrity-i-of-ii-(why-we-don’t-do-what-we-tell-ourselves-we-will-do!) 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 guide viewers and listeners in creating an Eating Protocol that works for them—and that fits into The Perfect Storm of Weight Loss for YOU! In the first few protocol episodes (13, 14, 15), I taught the Foundations of Creating an Eating Protocol. In this three-part episode, I teach about six different protocols and how they may or may not work for you—based on the three pillars of The Perfect Storm: 1) Eating Protocol (time, type, amount of food) 2) Hormones, brain chemicals, neurotransmitters 3) Thought and emotional management Yep—it takes all three of these working in concert with each other to create the Perfect Storm! In Episode #16 (Part I of Pick-a-Protocol), I taught about the first two of six on the Pick-a-Protocol chart: Keto and Calorie Counting With 80/20 (80% real food). https://donnareish.com/think-feel-eat-episode-16-pick-a-protocol-i-of-ii/ In Episode #17, I taught the next two popular (and effective) protocol options: Macro-Nutrient Counting and No Flour/No Sugar. https://donnareish.com/think-feel-eat-episode-17-pick-a-protocol-ii-of-iii/ In this episode, I pick up on the next two protocols from the chart: Calories With Low Carb (not Keto) and WW Point System. I explain how these protocols stack up in a number of ways—and how you can know if they would be good choices for 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 broadcasts at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://youtu.be/r3gaeWnOUbM See full article here: https://donnareish.com/think-feel-eat-episode-#18:-pick-a-protocol-iii-(of-iii) 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 introduction to the Perfect Storm of Weight Loss. In this episode, I guide viewers and listeners in creating an Eating Protocol that works for them—and that fits into The Perfect Storm of Weight Loss for YOU! In the first few protocol episodes (13, 14, 15), I taught the Foundations of Creating an Eating Protocol. https://donnareish.com/think-feel-eat/ In this three-part episode, I teach about six different protocols and how they may or may not work for you—based on the three pillars of The Perfect Storm: 1) Eating Protocol (time, type, amount of food) 2) Hormones, brain chemicals, neurotransmitters 3) Thought and emotional management Yep—it takes all three of these working in concert with each other to create the Perfect Storm! In Episode #16 (Part I of Pick-a-Protocol), I taught about the first two of six on the Pick-a-Protocol chart: Keto and Calorie Counting With 80/20 (80% real food). https://donnareish.com/think-feel-eat/ In this episode, I pick up on the next two protocols from the chart: Calories With Macro-Nutrient Counting and No Flour, No Sugar. I explain how these protocols stack up in a number of ways—and how you can know if they would be good choices for 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 https://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://youtu.be/9k3q0RH-hPs See full article here: https://donnareish.com/think-feel-eat-episode-17-pick-a-protocol-ii-of-iii 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 “Pick-a-Protocol.” It’s time to get down to the nitty gritty! We have learned about the three elements of the Perfect Storm of Weight Loss (1) Food Protocol; (2) Hormones and Neurotransmitters; (3) Thoughts, Feelings, Habits, etc.. Yep…those three (and all of their many sub-parts!) make up the Perfect Storm of Weight Loss! And today we “Pick Our Protocol”---or I should say, you “Pick Your Protocol”! Picking Your Food Protocol will be easier for you if you have been watching the Think-Feel-Eat broadcasts, and you know what all you should consider…but even without that, I am going to be teaching about six different food protocols (with a thorough, helpful chart that you can get HERE! I am going to talk about the major aspects of these six protocols: 1) Keto 2) Calories with Clear 80/20 boundaries 3) Macro-Nutrient Counting 4) No Flour/No Sugar 5) Calorie Counting With Low Carb (not Keto) 6) WW Point System The aspects we will cover that I really feel someone needs to consider when making a decision about their protocol include (but are not limited to): 1. Do and don’t eat on that protocol 2. Must be willing to….. on that protocol 3. Complexity of that protocol 4. Adherence level for most people of that protocol (varies person by person) 5. Who usually likes that protocol (Good for….) 6. How it fits with IF 7. Cortisol on that protocol 8. Dopamine on that protocol 9. Satisfaction/serotonin on that protocol 10. Costs involved in that protocol Because all of those things really do matter when you are choosing a protocol! Did I mention the chart? I found it so eye-opening as I created this chart and prepared this teaching. I think you will too! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) (2) Think-Feel-Eat broadcast at https://donnareish.com/think-feel-eat Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=ETXn2bFGJkQ&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-episode-16-pick-a-protocol-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 the introduction to the Perfect Storm of Weight Loss. In this episode, I continue to teach about creating your Eating Protocol for the Perfect Storm of Weight Loss starting with a review of the Perfect Storm and how all three aspects of the perfect storm are interrelated. I then remind us what we already know about a strong eating protocol: what we eat affects how well we can stay on our protocol; habits affect how well we can stay on our protocol; our thoughts affect how well we can stay on our protocol. We also know that fasting and deciding ahead of time help us stay on our protocol. I use the mantra “Don’t take a bite until I write” every day. This means that I can’t eat anything until I have decided what my two meals will contain—right down to the time, the amount, the types, etc. while prioritizing protein and not exceeding what my body needs in order to either maintain or lose (depending on goal). Our protocol will help us succeed when… a. It is food we like b. It gives us a metabolic boost like protein does. c. It is low on junk food d. Put big rocks in your jar first---your real foods, your satiating foods, your protein, etc. e. It gives us fiber---Fx3= Fluffy, Fibrous, and Fluidy Next I went into detail about the Four Food Types: Fuel Food (80% each day); Fun Food (20% each day); Frenzied Food (want to avoid), Fog Food (want to avoid). I describe how to divide up your food into the 80/20—and how to avoid Frenzied Food and Fog Food. We must decide ahead of time what we are eating—and we must fill 80% of our foods with FUEL foods. We must plan our 20% of Fun Food each day and be sure that it isn’t Fabulously Fun Food (too high dopamine spike, too calorie dense, save for special occasions only). Check out past episodes in order: https://donnareish.com/perfectstorm Watch episode here: https://donnareish.com/think-feel-eat-episode-15-four-food-types-and-the-80-20-food-rule/ See full article here: https://youtu.be/lLv4VYXHlaE 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 introduction to the Perfect Storm of Weight Loss. The Perfect Storm of Weight Loss has three components. They are not steps. They are interrelated aspects. They each affect the other. We start with Food—in this Foundations of My Food Protocol Part I---because our weight loss will be heavily influenced by FOOD---1) Time we eat food; 2) Type of food we eat; 3) Amount of food we eat. But, again, the three aspects are related to each other—the Food we choose affects our dopamine, our cravings, our willpower, and our amounts. The Time we choose to eat in affects our hormones, our hunger, and our satiety. The Amounts we choose to eat will affect our ability to keep our Time in check—and which foods we choose. (My husband likes larger amounts of food, so his food choices have to be more narrow than mine!) All interrelated. All creating the Perfect Storm of Weight Loss. In today’s episode, I continue laying the foundation for your food protocol. YOU will choose your protocol. You decide all three aspects of your Eating Protocol (time, type, amount). I will help you do this as we examine the three interrelated aspects of The Perfect Storm. You want your Eating Protocol (your time, types, and amounts) to get you the intake needed for your right sized body: 1. Without creating over hunger 2. Without creating over desire 3. Without increasing cortisol 4. Without decreasing serotonin/joy 5. Without eating foods you don’t like 6. Without eating over 20% Fun Foods 7. Without taxing your energy 8. Without having an empty stomach too much during eating window 9. Without increasing dopamine spikes around hyper palatable foods 10. Without disrupting sleep Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) and (2) Think-Feel-Eat broadcast at https://donnareish.com Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://youtu.be/ohksB43xRKE See full article here: XXXXX 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 200 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present the introduction to the Perfect Storm of Weight Loss. The Perfect Storm of Weight Loss has three components. They are not steps. They are interrelated aspects. They each affect the other. We start with Food—in this Foundations of My Food Protocol Part I---because our weight loss will be heavily influenced by FOOD--- 1) Time we eat food; 2) Type of food we eat; 3) Amount of food we eat. But, again, the three aspects are related to each other—the Food we choose affects our dopamine, our cravings, our willpower, and our amounts. The Time we choose to eat in affects our hormones, our hunger, and our satiety. The Amounts we choose to eat will affect our ability to keep our Time in check—and which foods we choose. (My husband likes larger amounts of food, so his food choices have to be more narrow than mine!) All interrelated. All creating the Perfect Storm of Weight Loss. In today’s episode, I start laying the foundation for your food protocol. YOU will choose your protocol. You decide all three aspects of your Eating Protocol (time, type, amount). But you need to consider several things before you do that. So I am starting to dig in on this episode to how the three parts of the Perfect Storm of Weight Loss are connected---and what all we need to consider in developing your Food Protocol. This will be different than joining a diet. You are going to choose what works for you---based on the three pillars of the Perfect Storm of Weight Loss. Thanks for joining me! This “Perfect Storm” is the same method I use with my weight loss coaching clients! Set up a consult to see if weight loss/life coaching with me is a good move for you at https://donnareish.com/coach 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/ and (2) Think-Feel-Eat broadcast at https://donnareish.com/think-feel-eat Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://youtu.be/QT1-rxXbads See full article here: https://donnareish.com/think-feel-eat-episode-#13:-foundations-of-your-food-protocol-part-i Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 200 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present the introduction to the Perfect Storm of Weight Loss. I begin by defining a “perfect storm” and how we can apply this to weight loss and weight management. Rather than being a “violent storm” that occurs from a combination of conditions, the “Perfect Storm of Weight Loss” is a “predictable storm” that occurs from a combination of conditions that we can have control over. Weight loss isn’t simply a calorie deficit or an eating protocol or eliminating foods. Weight MANAGEMENT—that is losing to a healthy weight and keeping it off---is a series of many things that we can INCREMENTALLY control. So cool! I give my “propel what you plan” and “move what you measure” speech—nothing happens to us in weight loss—we make it happen by planning ahead and measuring/reviewing what is and isn’t working. Finally, I introduce “The Perfect Storm of Weight Loss” Triangle—where we can see the three main aspects of weight loss/management and how they interact with each other. I’m excited about this series—it will eventually come with a podcast/broadcast roadmap, “The Perform Storm of Weight Loss” in which the podcasts/broadcasts are laid out for you with their outlines in the order that will help you have the most success! Keep abreast of the elements of the Perfect Storm here: https://donnareish.com/perfectstorm This “Perfect Storm” is the same method I use with my weight loss coaching clients! Set up a consult to see if weight loss/life coaching with me is a good move for you at https://donnareish.com/coaching 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/ and (2) Think-Feel-Eat broadcast at https://donnareish.com Sign up for my free webinar: intermittentfastingwebinar.com Watch episode here: https://youtu.be/nfn3OB4JNBY See full article here: https://donnareish.com/think-feel-eat-episode-#12:-introducing-the-perfect-storm-of-weight-loss! 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 200 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present the introduction to Creating an Eating Protocol. This is the first video/audio in a several-week series. (In this series, you will learn how to put a protocol in place that works for you—that you don’t hate or dread, that reduces food urges. that you can do forever….) Today I introduce the concept of an Eating Protocol—a protocol that you create for yourself that has you determine WHEN you will eat (fasting and eating windows); the FOODS you will eat (food protocol); and the AMOUNTS you will eat (how much). Creating an Eating Protocol is not just following a diet. It is deciding for yourself what you can do (even in a Pandemic!) and that gives you the results you are seeking. It is taking control of your eating time, foods, and amounts. It is freeing and life changing! After I introduced the concept of an Eating Protocol (not a Perfect Protocol---even a Pandemic Protocol will help!), in this episode, I taught the first part of the Eating Protocol: TIME. We can start fasting, restart fasting, or increase our fasting—whatever we want to do for ourselves. (Take my free webinar this week or next: intermittentfastingwebinar.com) I then leave listeners with some Food Protocol questions for next week….what do all food plans/diets have in common? What worked for you for weight loss before? What can you do right now? I’m excited to help you with this material! It’s gonna be festive! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) and (2) Think-Feel-Eat broadcast at donnareish.com Sign up for my free webinar: intermittentfastingwebinar.com Watch episode here: https://youtu.be/axFmdS1vrxw See full article here: https://donnareish.com/think-feel-eat-episode-11-introducing-the-eating-protocol 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.

Are your “pandemic thoughts” troubling you? Do you see graphics and memes telling you that you should be doing more—you’re homebound after all? Do you see graphics and memes telling you that you should just feel how you feel and not worry about getting anything done? Do all of these shoulds and thoughts have your head spinning? In this episode of Think-Feel-Eat, I examine two popular social memes to get to the bottom of Your Thoughts About Your Thoughts---and give you the freedom to Think and Feel whatever it is you are Thinking and Feeling during this time. I cover what these two memes represent in terms of judging others’ thoughts—and how we apply them. Then I delve into the Think-Feel-Act cycle and how we have the option of changing our Thoughts (either slightly or massively—depending on what we want to do or feel that we can do). Next I touch on the Thoughts surrounding Maslov’s Hierarchy---how when our basic needs are not met, we are unable to Think about a Thought that requires more than we have to give as we try to meet our basic needs—and how this applies to our Thoughts during this Pandemic. There’s nothing wrong with being in survival mode! But if we want a different Thought, we also have that option in most cases as well. I go into some “big picture” Thought work like “accepting that life is 50/50” and feeling like we have no control right now (compared to two months ago when we also had no control!). And how we can “grab” a new Thought if we want to (and if it is believable). Finally, I suggest some practical Thought tips to get us through this time. These include not laying our thoughts with an imagination that is running wild, creating a Pandemic Protocol for listening and reading information, coming back to the present moment with gratitude, counteracting negative input with positive input, understanding the role your Thoughts have, and designing your Pandemic Manifesto. (There is a graphic you can use/share for a Pandemic Manifesto!) Attend my upcoming free Intermittent Fasting webinar: intermittentfastingwebinar.com! Watch episode here: https://www.youtube.com/watch?v=-H7u4pZWHc0&feature=youtu.be See full article here: https://donnareish.com/think-feel-eat-#10:-thoughts-about-your-thoughts-during-the-pandemic Documents mentioned in this episode are here: http://donnareish.com/thoughtsaboutthoughts/ 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.