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And we’re back with the last episode of our four part series of interviews to discuss the Four Pillars of Weight Loss with Jason Seib of AltShift. You will be shocked at what you will hear in this episode. The myths and misconceptions we believe about exercise, that maybe even have us feeling in adequate or not good enough for not living up to them, will blow you away.   Listen in on Part I for our discussion on Stress Management, Part II for our discussion on Sleep, and Part III for our discussion on Nutrition, for a full protocol that will lead to loosing weight and burning belly fat. Let’s dive in to find out more about how different types of exercise (and intensity levels) work on our body. Spoiler alert: more IS NOT  better! What is AltShift Diet? It’s a diet that was created after Jason was following a paleo diet. Paleo makes people healthier, but doesn’t necessarily lead to fat loss. The AltShift Diet cycles fats, carbs and calories, and people are finding this healthy eating plan easy to follow. It is a fat loss protocol and people are achieving astonishing results. There is scientific research backing the diet protocol. The reached #1 on Fitness & Nutrition category in iTunes, and received Paleo Magazine’s Best of 2015 Award for Best Ebook. And the testimonials are amazing! Purchase Ebook Here   Four Pillars of Good Health and Fat Loss The following are the four pillars of fat loss. We have dedicating one whole episode to each, so be sure to come back over and over again, to listen in on discussion about the other pillars and continue burning fat and improving your health. Part I- Stress Part II- Sleep Part III- Nutrition Part IV- Exercise Not one is more important than the other. If one is missing, it can dismantle your goals for loosing weight, burning belly fat, and healthy living. Research Supported Misconceptions About Exercise Most people believe they need to exercise to lose weight. But exercise is only one pillar. You have to stop exercising with the intent to burn calories– Most people do this. That’s Why cardio machines are always full at the gym. The idea of working out so you can eat what you want, is wrong. You don’t make any gains at the gym. You don’t gain muscle at the gym. You don’t lose weight at the gym. You don’t lose fat at the gym. When you’re exercising at the gym and start to see results, more days at the gym and longer workouts are almost NEVER the answer. You don’t grow muscle at the gym, you grow muscle when you go home after the gym, rest and eat. You recover and your body uses the resources that you’ve given it to build stronger muscles.   Cardio is NOT the Answer The amount of calories the cardio machines tell you you’re burning are not remotely accurate because it’s impossible for a treadmill to know everything about your biochemical and hormone situation, and your thyroid levels. There is nothing you can do in cardio that you can’t undo with your very next mistake in your diet. Cardio results are negligible compared to the benefits seen with other less direct means like getting better glucose control and better metabolic flexibility and building muscle that allows a person to run more thermogenically. Weightlifting for Women Women are afraid of building muscle and bulking up like a man. Yet, most people have never seen these women unless they’re in the fitness industry. What it takes a woman to build that kind of muscle and look like that takes a lot of work, a lot of discipline, making lifestyle choices to avoid most things the rest of us do on a daily basis, and a laser sharp focus on a protocol specifically intended to get them there. It never happens by accident. And if ever you feel like you’ve gained too much muscle, just rest for a bit. Muscle is very expensive and will fall right off of you as soon as you stop maintaining it. When you have muscle mass in your body you are more thermogenic. You have better glucose control; you’re better at cleaning glucose from your bloodstream, especially post resistance exercise. “Overall your muscle is the most important measure to longevity and how healthy you are”. Jason’s Exercise Recommendations for His Clients Walk a lot daily- If you’re not walking a lot everyday, there’s no point in setting foot in the gym. The 10,000 step benchmark is a good one. But know that it will vary daily. Some days it’ll be more, some days it’ll be less. Use it as a base. Jason turns away people asking for his help if they don’t already walk daily. Lifting weights- it just takes a little bit of education. You can look for a good trainer, but it will not be easy. You can also check out Jason’s new exercise protocol, AltShift Lift. AltShift Lift is a basic resistance training protocol designed for beginner to intermediate lifters who are primarily pursuing health and fat loss goals. All you need is a bench and dumbbells…and less than 3 hours a week! Add intensity– after you’ve been working with resistance training. However, form is more important than intensity. You can check out Jason’s book and resources on his website to make sure you’re doing it correctly. Add sprinting or very short HIIT– but not until metabolic health is good and sleep is in place. Sprints for 30 seconds at max potential, then rest for 4 to 5 minutes of walking (or super easy activity, whether it’s cycling, rowing etc.) Wasting time doing cardio for more than 30 minutes makes no sense (running or biking for example). “Exercise is only supposed to make you better. You don’t have to become an exercise hobbyist.” You won’t be successful in getting the full benefits of a healthy exercise regime if you don’t take care of the other 3 pillars: stress management, sleep and nutrition. Listen in on the Stress Management Episode, the Sleep Episode, and the Nutrition Episode to gain tips to loosing weight, healthy living and building self confidence. Also, listen in on our first interview with Jason a few months back: Thinking Yourself Thin- Fact or Fiction with Jason Seib.   Jason’s Bio: Jason Seib is the creator of the popular AltShift Diet, the author of The Paleo Coach, co-host of the popular JASSA Podcast and AltShift Podcast, founder and co-owner of AltShift Fitness and Fat Loss, a successful small gym in the Portland, Oregon area, as well as founder and co-owner of JassaFIT.com, an on-line training site and community. He speaks on the subject of fat loss regularly, delivering his Sustainable Fat Loss Seminar around the US. Jason’s passion is guiding normal people to extraordinary levels of health and fitness and he has built his career by helping thousands of people to change their perspective and find a healthy, sustainable path to their goals. Links and Resources Jason’s website AltShiftdiet.com Jason’s Facebook Group | Twitter | Pinterest | Instagram | Periscope Podcast: The AltShift Podcast Jason’s new Book: AltShift Lift. Podcast Episode- Our first interview with Jason: Thinking Yourself Thin- Fact or Fiction with Jason Seib. Podcast Episode- The Four Pillars of Weight Loss- Part I: Stress Management Podcast Episode- The Four Pillars of Weight Loss- Part II: Prioritizing Your Sleep Podcast Episode- The Four Pillars of Weight Loss- Part III, Nutrition

We are  back with Jason Seib of AltShift for Part III of our four part series of interviews to discuss the Four Pillars of Weight Loss in more detail. Listen in on Part I for our discussion on Stress Management and Part II for our discussion on Sleep. In this episode about Nutrition, Jason and Jennifer discuss diet plans for women, that will lead to loosing weight and burning belly fat. Let’s dive in to find out what a healthy eating plan is. Four Pillars of Good Health and Fat Loss The following are the four pillars of fat loss. We will be dedicating one whole episode to each, so be sure to come back the next few weeks to listen in on discussion about the other pillars. Part I- Stress Part II- Sleep Part III- Nutrition Part IV- Exercise– coming up Not one is more important than the other. If one is missing, it can dismantle your goals for loosing weight, burning belly fat, and healthy living. The Basic Things We Should Know About Nutrition Out of the 4 pillars of fat loss, nutrition is the one that most accurately needs to be done correctly. It has the biggest impact on sustainable fat loss. Jason goes into explaining what our diets should be as humans, and what the word diet has become in our culture. Jason started with a paleo diet. Although paleo has definitely led to healthy living, it has not led to fat loss. 4 Foods to Eliminate Now to Lose Fat Grains Sugar Vegetable oils: canola oil, corn oil and safflower oil Soy With the removal of grains and sugars, you will eliminate 90% of processed foods. If you eat out a lot, you are consuming large amounts of vegetable oil and soy. It’s everywhere!! These foods cause systemic inflammation, leading to a poor quality of life in our later years. Many of the ailments we encounter later in life are controlled by our diets diet, yet we blame it on genetics. Cancer, heart disease and dementia are diseases caused by inflammation. When inflammation is present in the body, it also makes it difficult for your body to lose fat.   Nutrition and Behavior Jason explains how our body reacts and behaves to our nutrition. He talks about flavor and the senses of taste, and our body’s reaction to it. It’s quite amazing the psychological and physical effects our food creates. You’ll want to listen in to get a good understanding. And to capture all the details of how our body reacts to nutrition, you’ll want to get his book, The AltShift Diet.   You won’t be successful in getting the full benefits of a good nutrition if you don’t take care of the other 3 pillars: stress management, sleep and exercise. More details on exercise in an upcoming episode. Come back in the next few weeks to listen in on it, get tips on healthy living and build self confidence. Listen in on the Stress Management Episode and the Sleep Episode. Also, listen in on our first interview with Jason a few months back: Thinking Yourself Thin- Fact or Fiction with Jason Seib. Jason’s Bio: Jason Seib is the creator of the popular AltShift Diet, the author of The Paleo Coach, co-host of the popular JASSA Podcast and AltShift Podcast, founder and co-owner of AltShift Fitness and Fat Loss, a successful small gym in the Portland, Oregon area, as well as founder and co-owner of JassaFIT.com, an on-line training site and community. He speaks on the subject of fat loss regularly, delivering his Sustainable Fat Loss Seminar around the US. Jason’s passion is guiding normal people to extraordinary levels of health and fitness and he has built his career by helping thousands of people to change their perspective and find a healthy, sustainable path to their goals.   Links and Resources Jason’s website AltShiftdiet.com Jason’s Facebook Group | Twitter | Pinterest | Instagram | Periscope Podcast: The AltShift Podcast Jason’s new Book: AltShift Lift. Podcast Episode- Our first interview with Jason: Thinking Yourself Thin- Fact or Fiction with Jason Seib. Podcast Episode- The Four Pillars of Weight Loss- Part I: Stress Management Podcast Episode- The Four Pillars of Weight Loss- Part II: Prioritizing Your Sleep   Sign up to our newsletter SUBSCRIBE!   You have Successfully Subscribed! *We respect your privacy - We will not sell, rent or spam your email. *    

We are  back with Jason Seib of AltShift for Part II of our four part series of interviews to discuss the Four Pillars of Weight Loss in more detail. This is Part II where we focus on Sleep. Listen in on Part I for our discussion on Stress Management. What is AltShift Diet? It’s a diet that was created after Jason was following a paleo diet. Paleo makes people healthier, but doesn’t necessarily lead to fat loss. The AltShift Diet cycles fats, carbs and calories, and people are finding this healthy eating plan easy to follow. It is a fat loss protocol and people are achieving astonishing results. There is scientific research backing the diet protocol. The reached #1 on Fitness & Nutrition category in iTunes, and received Paleo Magazine’s Best of 2015 Award for Best Ebook. And the testimonials are amazing! Purchase Ebook Here   Four Pillars of Good Health and Fat Loss The following are the four pillars of fat loss. We will be dedicating one whole episode to each, so be sure to come back the next few weeks to listen in on discussion about the other pillars. Part I- Stress Part II- Sleep Part III- Nutrition– coming up Part IV- Exercise– coming up Not one is more important than the other. If one is missing, it can dismantle your goals for loosing weight, burning belly fat, and healthy living. The Effects of Sleep and What Happens To Our Bodies When We Don’t Get Enough Sleep Jason explains why it’s important for humans to get at least 8 hours of sleep per night, and at the same time every night. Lack of sleep results in insulin resistance which inhibits the body’s ability to lose fat. We previously had on the show Dr. Andrew Hill who mentioned that a the chronically sleep deprived brains tend to look like a head injury brain or a depressed brain. You can listen to his episode here. “Lack of sleep will make it difficult or impossible to lose fat.” Missed or broken sleep in a night will create in some people, insulin resistance similar to that seen in Type II Diabetics, and will prevent loosing weight and burning belly fat.   Typical Recommendations for Sleep Get 8 hours of sleep a night, but not 12 to 8 because it doesn’t match the body’s diurnal rhythm. 10pm to 6am is ideal. Prioritize your sleep. You have a choice to watch TV or sleep. Choose to make sleep a priority. If you have infants, lack of sleep is temporary. If you work at night, make a huge effort to get a day job. For those of us in need of “adult time”, we tend to try and find it after the kids to go bed. We stay up late, get up early, and are still tired. When we get the proper sleep, we won’t have a need for “adult time” because we will manage our time better and the kids won’t wear us out. Wow. What a statement!   9 Tips to Improve Sleep Hygiene After sunset, no electronics. The blue light in the inhibits melatonin. Wear orange lens glasses to further eliminate light blue light. Set the blue light blocker on your iPhone at a certain time. Dim the lights, use as little as possible. Use candles. Supplement with magnesium. Doc Parsley’s Sleep Remedy is a good one. Eat well. When diet is garbage, you can’t sleep well. Over training can damage sleep. Take baby steps to improve your sleep. If you go to sleep at 12, try for 11:45 and improve from there.   “Sleep Deprivation Takes Years Off Your Life”   You won’t be successful to improve sleep if you don’t take care of the other 3 pillars: stress management, nutrition and exercise. More details on nutrition and exercise in upcoming episodes. Come back in the next few weeks to listen in on them, get tips on healthy living and build self confidence. Listen in on the Stress Management Episode. Also, listen in on our first interview with Jason a few months back: Thinking Yourself Thin- Fact or Fiction with Jason Seib.   Jason’s Bio: Jason Seib is the creator of the popular AltShift Diet, the author of The Paleo Coach, co-host of the popular JASSA Podcast and AltShift Podcast, founder and co-owner of AltShift Fitness and Fat Loss, a successful small gym in the Portland, Oregon area, as well as founder and co-owner of JassaFIT.com, an on-line training site and community. He speaks on the subject of fat loss regularly, delivering his Sustainable Fat Loss Seminar around the US. Jason’s passion is guiding normal people to extraordinary levels of health and fitness and he has built his career by helping thousands of people to change their perspective and find a healthy, sustainable path to their goals.   Links and Resources Jason’s website AltShiftdiet.com Jason’s Facebook Group | Twitter | Pinterest | Instagram | Periscope Podcast: The AltShift Podcast Recommended Book: Lights Out: Sleep, Sugar, and Survival Podcast Episode- Our first interview with Jason: Thinking Yourself Thin- Fact or Fiction with Jason Seib. Podcast Episode- The Four Pillars of Weight Loss- Part I: Stress Management Podcast Episode- More confirmation of the importance of sleep: Beautiful Brain??!!?! Todya’s Choices Will Help Keep Your Brain Young and Healthy with Neurologist Andrew Hill, #2

We are bringing Jason Seib of AltShift back to do a four part series of interviews to discuss the Four Pillars of Weight Loss in more detail. This is Part 1 where we focus on Stress Management. What is AltShift Diet? It’s a diet that was created after Jason lived in the Paleo world. Paleo makes people healthier, but doesn’t necessarily lead to fat loss. The AltShift Diet cycles fats, carbs and calories, and people are finding the it easy to follow. It is a fat loss protocol and people are achieving astonishing results. There is scientific research backing the diet protocol. The reached #1 on Fitness & Nutrition category in iTunes, and received Paleo Magazine’s Best of 2015 Award for Best Ebook. And the testimonials are amazing! Purchase Ebook Here   Four Pillars of Good Health and Fat Loss The following are the four pillars of fat loss. We will be dedicating one whole episode to each, so be sure to come back the next few weeks to listen in on discussion about the other pillars. Part I- Stress Part II- Sleep Part III- Nutrition Part IV- Exercise Not one is more important than the other. If one is missing, it can dismantle your goals.   The Effects of Stress Most of what Jason sees in his clients is based on their “heads” and the rest is on “body”. Most people believe that they don’t have stress as it relates to finances, relationships, kids, jobs, etc. But we live by an alarm clock and most of us couldn’t survive well if we lost our jobs today. These are stressors we’re not thinking about or conting on. They spike our cortisol throughout the day, which increases insulin and glucose, which then leads to storing fat. When you’re trying to lose weight, and do diet & exercise but don’t pay attention to stress, your cravings are through the roof.   How to Eliminate Stress You’ll have to know “it’s going to be difficult and will take work”. You will not be able to get rid of daily stress. What you do have control over is how you deal with it. As humans, we ruminate over things that happen throughout the day. If a car honks at you while you’re walking, you wonder why, then look at the car and remember you need to fix the transmission on yours, or maybe it’s time to get a new car, but you really can’t afford it right now and you can’t ask for a raise because your boss is not very kind or understanding, and you can’t leave because the convenience of working close to home is priceless, and you’re close to the kids school, etc….and the thoughts keep coming. Women do this more than men, by the way. What we need to do is get rational. Practice Mindfulness- Instead of  letting stressful facts and thoughts ruminate, that can lead to more negative and stressful thoughts, practice mindfulness through meditation. We’re not turning hippie and rubbing crystal here. Stay with us. Science and research shows that you can change your thoughts. Sit and take deep breathes. Focus on your breath. When your thoughts start to wander, which is normal and they will, catch yourself and focus on breathing again. You can train your mind to interrupt your thoughts and change to a new normal. It just takes practice. Do 5 minutes of meditation daily for a month. Even with no further instructions, you will see amazing results after a month. Clients have said “meditation is a game changer”. It has been proven to work and there is no need to do it for more than 10 minutes. Very doable! Jason has had clients that were finding little or very slow results in fat loss. Once they started meditating, they saw immediate results with better sleep, improved productivity at work, had more will power to avoid junk food and started losing weight. Calm, a meditation app- Jason likes this one because you can pick a background noise like waves or a stream, and reduce background noise during your meditation. He doesn’t particularly like the guided meditation it provides, prefers to do his own. The other great feature of this app is that it keeps a tally of the consecutive days you’ve meditated, providing an incentive to do it daily so you don’t break your streak. Time of day- It is best to schedule it in everyday at the same time so it becomes habitual. Whether it’s in the morning, or in the evening, as long as it’s at the same time every day. But if your schedule impedes doing it at the same time, that’s fine; it just becomes a habit when it’s done at the same time. 8 Minute Meditation Expanded: Quiet Your Mind. Change Your Life. This is a great book to get started with. It takes you through one week at a time and adds layers every week. It’s a small book of daily reading and can be done in 8 minutes. 10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works–A True Story by Dan Harris. Dan Harris is a correspondent for ABC News and the co-anchor for the weekend edition of Good Morning America, and he shares his story with meditation. AltShift Diet Ebook– has a section on meditation where Jason created instructions on what to do without any confusion. Breathing Exercises- after you’ve done meditation a couple of times, you can take deep breathes wherever you are and whenever to help you center yourself. Listen to Fiction Books- they’ll help keep your mind from creating negative and stressful thoughts. Specially when driving in traffic. Figure out when and where you ruminate- and find what you can do to replace that, that won’t stress you out. Be in the moment, go for a walk, enjoy nature, etc.   You won’t be successful to eliminate stress if you don’t take care of the other 3 pillars: sleep, nutrition and exercise. More details on these pillars in upcoming episodes. Come back in the next few weeks to listen in on them. In the meantime, listen in on our first interview with Jason a few months back: Thinking Yourself Thin- Fact or Fiction with Jason Seib Jason’s Bio: Jason Seib is the creator of the popular AltShift Diet, the author of The Paleo Coach, co-host of the popular JASSA Podcast and AltShift Podcast, founder and co-owner of AltShift Fitness and Fat Loss, a successful small gym in the Portland, Oregon area, as well as founder and co-owner of JassaFIT.com, an on-line training site and community. He speaks on the subject of fat loss regularly, delivering his Sustainable Fat Loss Seminar around the US. Jason’s passion is guiding normal people to extraordinary levels of health and fitness and he has built his career by helping thousands of people to change their perspective and find a healthy, sustainable path to their goals.   Links and Resources Jason’s website AltShiftdiet.com Jason’s Facebook Group | Twitter | Pinterest | Instagram | Periscope Podcast: The AltShift Podcast

Jason Seib is the creator of the popular AltShift Diet, the author of The Paleo Coach, co-host of the popular JASSA Podcast and AltShift Podcast, founder and co-owner of AltShift Fitness and Fat Loss, a successful small gym in the Portland, Oregon area, as well as founder and co-owner of JassaFIT.com, an on-line training site and community. He speaks on the subject of fat loss regularly, delivering his Sustainable Fat Loss Seminar around the US. Jason’s passion is guiding normal people to extraordinary levels of health and fitness and he has built his career by helping thousands of people to change their perspective and find a healthy, sustainable path to their goals.   JASON’S 3 HABITS TO ENSURE HIS HEALTH JOURNEY: Walk everyday as often as he can, as much as possible. Do not eat grain or sugar. Lift weights with intensity 3 times per week with immaculate form.   JASON’S FAVORITE MUSIC FOR: Pushing through: If he’s alone in his gym: classical or celtic music If he’s with friends: 80’s and 90’s metal To feel happy when he’s blue: rather than music, he thinks about his daughters and wife and questions ‘what is going to matter on his deathbed?’ …his wife and daughters. To soothe….he meditates an extra 5-10 minutes.

In this HER Body™ episode, AJ and Alex chat with author and coach Jason Seib, about body imaging and finding a healthy mindset in an individual. Jason Seib is author of The Paleo Coach™, the co-author of The JASSA Method™, co-host of the popular JASSA Podcast™, founder and co-owner of CPC Fitness and Fat Loss™, a successful small gym in the Portland, Oregon area, as well as founder and co-owner of JassaFIT.com™, an on-line training site and community. He travels the US delivering his Sustainable Fat Loss Seminar and helping people change their perspective to finding a healthy, sustainable path to their goals. Learn more: http://1b.io/gV