Progress The ShiftMySystem™ School Complete & Continue Next Lesson Learn More Pre-Enrolment 17 Lessons Who Are You and Why Are You Doing This? About Your Guide Where To Follow Us Where Are You Taking Me? The Shift is a Trip to Your Life Weight Will There Be a Chef Onboard? The Need-To-Know Nutrition Notes for Weight Loss the Right Way Activity 1: Daily Protein Calculator Activity 2: Daily Fibre Calculator Activity 3: Calculate Your Daily Energy Needs Activity 3: Protein + Fibre Crowd Out Activity 4: Body Composition Tracker Where Do I Even Begin? Getting Your Numbers Together Activity 1: How to Gather Your Personal Health Data Activity 2: How To Ask Your Doctor For Comprehensive Health Testing Can You Even Sail to Edmonton? A Staging System Activity: Simplified Self-Assessment Tool for EOSS Why Are You Talking Like That? The Shift’s Terminology Would You Like to Come Aboard? Board The SMS™ School Navigate Here: Table Of Contents Housekeeping: Welcome Aboard 7 Lessons OK Now What? How To Get Ready For The Shift Where is my Ship’s Manifest? Setting Up RxFood Activity 2: Ship’s Manifest Checklist Where is my Captain’s Log? Setting Up Your Reflection Process Activity: What is Your Captain's Log? Quiz The Shift Copyright Policy Navigate Here: Table Of Contents Phase 1: Planning Your Shift 20 Lessons What’s On Her Mind? Basic Brain Notes and The Blue Mind Activity: What is Blue Mind? What Will You Name Your Boat? Revealing Your Core Values Activity: Revealing Your Core Values Where Will You Take Her? Visions of 10/10 You Activity 1: Current State Wellness Wheel Activity 2: The 10/10 State Wellness Wheel Why Don't We All Go to Monaco? Setting Realistic Expectations for Weight Loss Activity: Setting Your Life Weight Range Can You Tell Us About Your Destination? Defining Your Meaningful Goals Activity 1: Choosing Your Meaningful Goals Activity 2: Check Your Goals: Five Whys What Is The Cut of Your Jib? Selecting Your Personalized Tactics Activity 1: Selecting Your Personalized Tactics Activity 2: Reality-Testing Your Personalized Tactics Is Your Main Sail Ready? Setting Your Objectives and Commitments Activity 1: Turn Tactics into Objectives Activity 2: Reality Test Your Objectives Activity 4: The Shift Tracker Navigate Here: Table Of Contents Phase 2: Starting Your Shift 19 Lessons What’s That Up Ahead? Understanding the Human Appetite Activity 2: Identifying Times for Big Eating Is that an Iceberg? Becoming Appetite Literate Activity 1: Organizing Your Appetite Cues Activity 2: Discover Your Appetite Profile Thunder or Lightning: Satisfying vs Exciting Foods Activity 1: My Satisfying vs Exciting Foods Inventory Activity 2: How to Read the Ship's Manifest (RxFood) Is the Fin Supposed to be Shaped Like That? Genetic Determinants of Appetite and Weight Activity 1: Do You Have a Rare Genetic Obesity Syndrome? So, How’s About It, Cupcakes? Identifying Your Under Water Sea Witch Activity 1: The Sea Witch's Greatest Hits Activity 2: Outmaneuvering A Sea Witch Who's On The Coach Boat? Identifying Your Inner Coach Activity: Meet Your Inner Coach Are You Ready to Steer? Adding Continuous Glucose Monitoring (CGM) Activity 1: Integrating Your CGM with your Ship’s Manifest (RxFood) Activity 2: Analyzing the Relationship Between Appetite, Glucose, and Insulin Navigate Here: Table Of Contents Phase 3: Making Your Shift 39 Lessons Are We There Yet? The Shift System for Eating Above Water Activity 1: Appetite Literacy Capture Activity 2: Eating Above Water You Want Me To Work With That? Become an Appetite Ally Using Acceptance and Commitment Activity: Acceptance and Commitment Metaphors Do I Really Have To? Why The Records Matter Activity 2: "Bird by Bird, Bite by Bite" - A Step-by-Step Ladder What Is With This Wind? The Top 18 Reasons Weight Loss Is Hard Activity 2: The Headwinds Analyzer Headwind 1: Why Does It Feel Like We’re Not Getting Anywhere? Understanding Insulin Resistance Headwind 2: Why Is The Sonar Scrambled? For Polycystic Ovarian Syndrome Headwind 3: Wait, Are We Here? Metabolic Adaptation Headwind 4: Does She Seem a Bit Testy To You? Menopause + Sex Hormones Headwind 5: Is It Something I Put in The Engine? Prescription Medications That Promote Weight Gain Headwind 6: Was I Asleep At The Helm? Sleep Deficits and Disorders Headwind 7: Why Am I In A Yellow Submarine? Substance Use (Alcohol + Drugs) Headwind 8: Is the Toilet Blocked Again? Altered Gut Microbiome Headwind 9: How Is This Possible? Micronutrient Deficiencies + Malnourishment Headwind 10: Body Re-composition to More Muscle / Body Re-composition to Less Muscle Headwind 11: Will You Please Calm Down? Stress, Cortisol, Boredom and Breakthrough Big Eating Headwind 12: What Just Happened? Binge Eating + Disordered Eating Headwind 13: Where Did The Time Go? Attention Deficit (ADHD + Cognitive Load) Headwind 14: What Happened Down There? Trauma + Post-Traumatic Stress Disorder Headwind 15: Why is the Sky So Dark? Mental State and Weight / Mood + Anxiety Headwind 16: Thirsty? Dehydration + Hydration Dysregulation Headwind 17: Should I fill up the tank? Underfueling and Restrictive Dieting Headwind 18: Wait, How Do You Know How Much Fuel She Takes? Weight Bias Activity: Body Experience Log Tailwinds – Catching a Break Am I Taking The Easy Way Out? Myths and Realities of Bariatric Surgery Activity 1: Bariatric Surgery Refits Am I Missing Something? Myths and Realities of Weight Loss Medications Activity 1: Is Medication a Tailwind For Me? Should You Take Weight Loss Medication? Activity 2: What Are The Weight Loss Medication Options? Did You See Her Go? Movement is a Tailwind Activity 1: Your Movement Planner Why Does It Seem Like Nothing is Happening? Rest is a Tailwind Activity 1: Guided Body Scan for Parasympathetic Activation Navigate Here: Table Of Contents Phase 4: Practicing Your Shift 15 Lessons Did You See The Buffet? Eating Above Water When It is Hard Activity 1: My Wanting Cheat Sheet Does This Thing Have Cruise Control? Making It Easier To Eat Above Water Activity 1: Evolving Strategies for Eating Above Water What About Now? Revisiting Your Tactics and Objectives Unsinkable, They Said? Resilience is Not About The Shine On Your Boat Activity 1: Test Your Resilience Quotient Activity 2: My Resilience Thought Record What Did They Say About That Leak? Bringing Your Shift To Your Doctor Activity 1: The Shift Doctor-Patient Conversation Guide Activity 2: Translating The Shift for Your Doctor Where Did The Manifest Go? Reconnecting with Your Coach Activity 1: The Micro-Log Activity 2: Meet Your Coach Navigate Here: Table Of Contents Phase 5: Momentum Shift - Automating Your Shift 5 Lessons Is It OK That They’re Below Surface? Normalizing Some Automatic Under Water Eating Activity 1: Engineering Your Change Did She Get Some Work Done? The Joy of Inner Work Paying Off Research Survey: Where are you leaving us? Leave your Feedback. Shift Strength + Lean Mass Building Program 7 Lessons Week 1: Let's Get This Party Started Week 2: Groove is in the Heart Week 3: Don't Stop Believing Week 4: Rollin' Rollin' Rollin' Week 5+6: Eye of the Tiger Week 7: Pump up the Jam Week 8-12: We are the Champions The ShiftMySystem™ School Complete & Continue Next Lesson Learn More Phase 5: Momentum Shift - Automating Your Shift Activity 1: Engineering Your Change