Donna's Intermittent Fasting Journal

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about ways to improve sleep. She begins the broadcast with her and her husband’s fasting update and what she has been learning about processed foods and Appetite Correction through applying Dr. Stephan Guyenet’s The Hungry Brain teaching to fasting. Basically, she explains, seductive, processed, calorie-dense, high trigger foods do not signal AC as well, so she and her husband are learning to save these foods for dinners out and “parties” and eat less seductive foods at home—while not considering what the macros of these foods are (i.e carbs are bad or fats are bad). Donna then digs into the topic of improving our sleep. (See Episode #40 for WHY!) She begins with steps we can take physically to improve our sleep. These include avoiding lights for the hour or two before sleep, blocking blue light from devices and televisions, expo

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about insomnia and Intermittent Fasting. She begins the broadcast with her and her husband’s fasting update and what she has been learning about calorie cycling—and how many IF’ers who are within 20 pounds of their goal weight do a version of calorie cycling without even realizing it or counting calories. She describes how making food restrictions based on occasions and eating at home can help us break through plateaus and set us up for healthier eating overall. Donna then digs into the topic of insomnia—and how our circadian rhythms are related to insomnia as well as to our fasting and eating cycles. She describes potential causes for insomnia as related to fasting—including hunger, lack of satiety, and lack of food satisfaction. She also describes how IF-related insomnia usually subsides within a week or so and how IF actu

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about the benefits of adequate sleep and the downside of too little sleep. She begins the broadcast with her and her husband’s fasting update and what she has been learning from Dr. Stephan Guyenet’s book, The Hungry Brain. Specifically, Donna points out how important it is to control our food environment if we want to reduce our processed food intake and eat more real foods/less calorie dense foods on a regular basis—and how to make treats into the “special occasions” that they should be. Then she digs into statistics on sleep in general—how much we sleep today vs thirty years ago; circadian rhythms, and more. Next, Donna gives the many benefits of sleeping 7 to 9 hours each night (including its effect on weight management efforts). Then she goes into detail about the detriments of too little sleep, which include lowering of Human

In this “special” Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, combines two of her “Fast Shot” videos into one broadcast during the holidays when she wasn’t recording as much. The first half of this episode is Donna describing when and how someone might want to count calories while Intermittent Fasting. Calorie counting might work well for someone who has eaten very calorie dense through low carb/high fat prior to IF. It might help someone who eats too much processed food. It might help someone who is down to their last 20-30 pounds. Donna also explains how to figure your TDEE (Total Daily Energy Expenditure). In the second half, Donna teaches viewers about Calorie Cycling. She explains why it is superior to calorie counting, how many Intermittent Fasters do this naturally in planning for bigger meals and festivities, and how calorie cycling can help us eat more nutrient dense foods. This

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about three steps that it takes to build belief and adherence to something in your life. In step one, she talks about how the initial step in adhering to anything is believing in what you are going to do. This first step is achieved by seeing it work for others (especially people you know and trust) and understanding the process well enough to think that it really could yield results. In step two, Donna describes how you must believe that YOU can make that protocol work! You have to believe that you have it within you to make this protocol work. You have to see yourself being successful with the plan. Lastly, you must put habits in place in order to become successful. You can’t just say that you want to do this or that. You must have the habits in place in order to become the person who succeeds. Every day. Every habit. That is ho

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, shares with listeners more of the “things she has learned after one year of Intermittent Fasting.” This is Part II of this topic---in Broadcast #36 she talked about how she realized she had been “dieting” on too much food/too many calories; how she can control food--food doesn’t have to control her; how overweight is not always our fault; and that sustainability is everything. In this episode, she continues with why IF is the best weight management approach for her due to her ability to adhere to it. Severe restrictions or cutting out entire foods and food groups result in immediate failure as soon as the individual goes to a party or eats out. With IF, this continually failure is not a part of the faster’s life—and success breeds success whereas failure breeds failure. Next, Donna describes the many avenues of freedom that Intermittent

In Episode #36, Donna Reish, blogger, curriculum author of over 100 books for preschool through twelfth grade, and Intermittent Fasting teacher, brings listeners Part I (of II) of what she learned during her first year of IF. The first thing that Donna focuses on is something that all IF’ers learn (and that anyone interested in weight management needs to learn)—that she has spent the past forty years of her life eating way more food (and calories!) than what she needed. Setting aside food types and making each food “healthier” according to the “diet of the year,” she came to realize that she was creating foods that were too calorie dense for every day fare and that true weight management only occurs in an environment in which food intake is greatly diminished (which IF helps with immensely!). Donna then delved into something that she was overjoyed to learn (and to teach others)—that many of our food problems stem from hormonal imbalances and not understanding the brain’s response to food. Simply put, much of

In Episode #35 about “Specials,” Donna Reish, blogger, author of over 100 language arts and writing curriculum books, and Intermittent Fasting teacher, discusses how to decide on, navigate, and carry out “special” days with Intermittent Fasting. Donna begins with her and her husband’s one year anniversary with IF and how close they are to their goal weights, as well as some of their goals for the coming year. Then she explains the concept of “specials,” including her mantra from thirty-two years of homeschooling her seven children: “Every day is special, but every day can’t be a special day!” She explains how our mindset has to shift if we want to make IF a lifestyle—we have to get out of the “go off and on” and “how can I find a way to take days off” and onto the “I want to do this for my health, my goals, and my life.” Next, Donna explains how to select times that truly are special occasions and how to tweak your fasting hours rather than going off and on for days that are special but you still want to keep

In this episode, Donna Reish, blogger, author of over 100 English curriculum books for students in grades K through 12th, and Intermittent Fasting teacher, teaches on the hormone leptin. Donna begins describing what leptin is and how we have become resistant to it, “leptin resistant.” She then teaches about how leptin signals are like trying to hear someone with headphones on—and how much we truly miss of the signaling when our brains do not get the messages. She encourages overweight people that so many of the things that are bodies do not do for us now are not our faults---and how we can easily fix many of these things with knowledge and a few tweaks (like sleep, water, protein, fiber, timed eating, and more). Finally, Donna goes through a long list of ways that we can either increase leptin or increase our ability to hear leptin’s signals. These include fasting, eating anti-inflammatory foods, keeping insulin low, losing weight, eating real foods, consuming fewer processed foods, not drinking calories, eat

Donna Reish, author of over 100 curriculum books for kids, blogger, and Intermittent Fasting teacher, focuses this episode on more hunger during the fast issues—both in the beginning days and for long-term fosters. She begins by talking about an important subject that those who are only eating two or three times a day (snack/meal or meal/meal)—distracted eating. In working towards healthy eating habits and appropriate food associations, we need to learn to enjoy our meals and snacks more than ever before. She talks about how we can get rid of old food associations once IF becomes a way of life for us and how we can make new ones that involve sitting down and eating, savoring our foods without including another “stimulus.” Next, Donna talks about one of her favorite IF-related subjects—sleep! The research is clear from all camps on this one—sleep is crucial to fat burning (metabolism), hunger, mood, energy, cognitive function, and more. She shares studies about the effect of sleeping under seven hours on hunge

Donna Reish, curriculum author of over 100 books (for students grades pre-school through 12th!), blogger, and Intermittent Fasting teacher, tackles more hunger issues during the fast. (Episode #30 was all about ghrelin; Episode #31 was all about ghrelin tips and hunger.) She teaches about the effects of caffeinated drinks on appetite, metabolism, and exercise performance. Then she delves into a study about the effect of chlorogenic acid from decaf coffee, caffeinated coffee, and caffeinated water---and their effect on the third hunger hormone, Peptide YY. Following this, she described why gut health influences hunger and cravings. And finally, she discusses the huge effect that cortisol has on hunger, cravings, and weight, including ways to reduce cortisol levels. This episode is sponsored by Plexus Slim, the pink drink!

In Episode 31 of Donna’s Intermittent Fasting Journal, Donna Reish, author of 100 curriculum books (for kids!), blogger, and IF teacher, teaches about how to control appetite/hunger/cravings/ghrelin. She begins the episode by giving her and her husband’s update—down over 100 pounds between the two of them in ten months with just over and under 20 pounds each remaining! She describes how fasting brings out various food sensitivities that might have been dormant or unknown prior to fasting, and how she has been having sugar headaches despite loving sugar her entire life! This has caused her and her husband to reduce their sugar intake somewhat. Donna then reviews some info from Episode 30 about the hunger hormone ghrelin, including where and how it is released. Next, she describes the food control that IF provides in general, including regulating blood sugar and insulin, healing the gut, providing more pronounced leptin signals, and more. Donna moves into some tips on controlling ghrelin next. She describes th

In this episode, Donna Reish, curriculum author, blogger, and Intermittent Fasting teacher, teaches about the hunger hormone, ghrelin. First of all, she begins explaining what this hormone is, where it comes from, and what it does. She goes into ghrelin’s path—where it is released from and where it goes, including what triggers its release. Donna explains how ghrelin isn’t to be feared—it acts on a part of the brain responsible for memory (which helps us think better!), is the precursor for human growth hormone, and its release means that we are burning body fat! She then explains what can trigger ghrelin. Other areas she teaches on in this episode include how much food our bodies need at lower weights, how waves of ghrelin can be controlled/worked through, and much more! Stay tuned for the next episode in which Donna teaches how to overcome hunger, appetite, and cravings through intermittent fasting! Donnareish.com Subscribe to the blog for free Intermittent Fasting start up charts!

In this broadcast, Donna Reish, blogger, curriculum author of 100+ language arts/writing books, and Intermittent Fasting teacher, teaches listeners about four metrics that we can use to track our Intermittent Fasting journeys. She starts out teaching about scale weighing, including the fact that the scale weighs everything that is placed on it---water, fat, muscle, bones, stool in our intestines….everything. She explains how to best use the scale as an effective tool, including averaging your weights for the week to get a total for that week’s weight, weighing at the same time in the same clothes, and not using the scale as your only metric. Donna then moves on to the tape measure as a second assessment. We need to remember that the tape measure can measure fat loss AND muscle loss, and that the measuring tape can be extremely subjective. Thirdly, Donna teaches about body fat percentage, including a few ways to measure it, the benefits of using it as a metric, and determining body fat goals. Lastly, she teach

In this broadcast, Donna Reish, blogger, curriculum author of 100+ language arts/writing books, and Intermittent Fasting teacher, teaches listeners about Carbohydrate Cycling—continuing from last episode’s overview to exactly how to figure out your TDEE (Total Daily Energy Expenditure) and how to figure out how many calories you need to weigh your goal weight (and maintain it). She then takes listeners through three levels of difficulty with Carb Cycling in order to see what works best for each person. She explains how Carb Cyclers “cycle” through their high carb and low carb days in order to pair it with their level of activity and energy output (especially with HIIT and large muscle strength training). She teaches readers the values of the three macro-nutrients and how we can incorporate all three in a healthy IF eating protocol. Donna teaches readers the details of the most difficult way of Carb Cycling and asks listeners to determine if that level of daily math and recording is necessary for each one’s go

Donna Reish, blogger, author of over 100 language arts/writing curriculum books, and Intermittent Fasting teacher, inspires listeners by reminding IFers how they become true “managers” of their lives through their success with this lifestyle. She explains that while we have many areas of our lives that are out of our control, the body balancing and empowerment that comes through IF helps us to be able to manage our lives like never before. She first describes how Fat Adaption and Appetite Correction make it easier for us to stick with fasting---and this control over food (sometimes for the first time in our lives) gives us layers of self control that we never knew we could have. Donna explains how success breeds success in our lives—and especially in an area as challenging as food control. She describes the self confidence that comes from weight loss and size loss, especially when it comes about from something that we can honestly do forever (not a diet or quick weight loss plan). Donna explains the many heal

In this broadcast, Donna Reish, blogger, curriculum author of 100+ language arts/writing books, and Intermittent Fasting teacher, teaches listeners about Carbohydrate Cycling—and how it might be used with Intermittent Fasting. She begins by reminding listeners that if IF alone is working well, you are not plateaued desperately, or you are not working on the last stubborn 20 pounds, you probably want to keep doing what you are doing. However, we can all benefit from learning about what our bodies need, macro-nutrients, and healthier eating, so listen on! Donna gives an overview of Carb Cycling in general—how it isn’t necessarily a “low carb” or “keto” diet but rather is a focus on switching up fuel sources day by day and correlates with low intensity and strength training exercise days. Finally, in the first half of this two-part broadcast, Donna rants and raves about this approach—how it is healthy to focus on macronutrients, why it helps us incorporate real foods more fully, how we don’t need to villainize e

In Episode #26, Donna Reish, blogger, curriculum author of over 100 language arts/writing books, and Intermittent Fasting teacher, explains the basis of Calorie Cycling. She begins with how she “discovered” it—only to find out that it was a real thing! She then teaches the official definitions and benefits users find with it. Next, Donna examines calorie counting vs calorie cycling and why low calorie diets, even when combined with the metabolic benefits of Intermittent Fasting, can wreak havoc on our metabolism and future weight management endeavors. She explains traditional calorie cycling protocols, including so much low time and so much higher time and how these approaches might preserve metabolic function, much like IF does. She explains that while we might not need a “counting approach” to weight management when IF is working well for us, some might feel the need to add more boundaries (besides the OMAD/3 she teaches at the blog and the boundaries provided with Appetite Correction). Calorie Cycling migh

Donna Reish, Intermittent Fasting blogger and author, tackles the subject of building belief in yourself and Intermittent Fasting through the teaching of James Clear, author of upcoming book, Atomic Habits. Donna starts out asking listeners to think back to something that they have done consistently, something that they have been successful at. Then she builds on that to explain that we are successful at something when we take it on as our identity. We are consistent then we succeed. It becomes US, who we are. She then applies this to weight management endeavors. Many of us were not successful because we didn’t have our bodies working FOR us to help us build the habits that it takes to be successful with weight management and fitness. Donna then explains a two-step process that Clear teaches in his articles and videos—that of taking on the identity of who or what you want to become and THEN applying TINY habits that support that identity. She explains how we can do this with Intermittent Fasting, exercising,

Podcast/Videocast #23---Four Ways We Lose Pounds and Inches With Daily Intermittent Fasting 1) We become Fat Adapted 2) Muscle Is Retained While Fat Is Burned, Making You Lose Inches 3) A Slight Reduction in Calories Over Time Causes Weight Loss 4) Metabolism Is Boosted, Resulting in More Calorie Burning Course enrollment is open until Sunday evening! Sign up here with the code first30 to receive a $30 discount! donnasintermittentfasting.com 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.