Welcome to this week’s episode of Thyroid Strong where I give you five ways to boost your energy with Hashimoto’s to conquer all of what life has to offer. These are steps you can incorporate into your daily routine today and keep with you for the long term of your Hashimoto’s journey.
We can only do so much when it comes to boosting our energy levels, but I’m going to give you a solid foundation for altering small changes that will make a strong impact on your stamina throughout the day.
Heavy Resistance Training with Appropriate Protein Intake
Workouts need to be 3-4 days a week with heavy resistance training and lower reps. After your workout, let’s focus on eating habits. Most coffee can have traces of mold from the packaging process. A good way to circumvent this is to replace your morning coffee with Sunup Green Coffee. It tastes a little bit different but could away potential mold exposure. Next, make sure you are hitting your optimal protein intake based on your goal weight. Not sure how much to consume? I’m going to break it down for you in this episode.
Uninterrupted Sleep and Morning Sunshine
Within the first 30 minutes of your day, I want you to take a walk outside looking to the horizon for that bright sunshine to cover your face and, quite literally, brighten up your day. Next, make sure you are getting six hours of uninterrupted sleep–that includes TV, bathroom breaks, etc. Waking up at the same time every day is essential to our circadian rhythm and can help boost energy levels throughout the day.
In This Episode on 5 ways to boost your energy with Hashimoto’s:
Resistance train on the heavier side [1:30]
Replace morning coffee with a different brand [1:56]
Hit optimal protein target [2:51]
When you wake up, get some sun on your face [3:35]
Shoot for 6 hours of uninterrupted sleep [4:09]
Check on your environmental factors [5:41]
Quotes on 5 ways to boost your energy with Hashimoto’s with Dr Emily Kiberd:
“I've had women do nothing else, no change in their coffee or their resistance training, just focus on their protein and they have so much more energy.” [3:26]
“If you have not left the country, you can still get a parasite. It can be from takeout food, from unwashed vegetables, all the things.” [5:44]
Listen to the episode on Apple Podcasts, Spotify, Stitcher, or on your favorite podcast platform.
Topics Covered in 5 ways to boost your energy with Hashimoto’s:
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So environmental factors parasites, mold, if you've had water damage or a flood or a dishwasher that's broken or pipe that's burst or you've lived in Texas, Fort Worth where they get floods recently 13 inches down the street or you're in hurricane land. within 24 hours, mold can grow and from mold comes mycotoxins and for mold and mycotoxins comes some people getting really sick and having similar symptoms, almost mimicking their Hashimotos What's up lovely ladies Dr. Emily hybird. Here with thyroid strong podcast. I am a chiropractor, a mama to Elvis and Brooklyn and I have Hashimotos what is currently in remission. On this podcast, I share simple actionable steps with a little bit of tough love on how to lose that stubborn weight, get your energy and your life back and finally learn how to work out without burning out living with Hashimotos. Alright, ladies, this is a quickie episode. It's a shorty. It's a good one five ways to boost your energy with Hashimotos. I've been there you've been there, tired mom doing all the things perfectionist, trying to get it all done. And you have an autoimmune condition like Hashimotos I'm gonna not go into like a ton of detail with this because it's shorty, but I'm gonna give you five tips on how to boost your energy. Number one resistance train on the heavier side, probably five to eight reps. Instead of doing 25 reps of like a pink weight, you're going to resistance train heavier, you're going to shoot for three days a week 20 to 30 minutes. Okay, that's number one. I did that shifted away from the cardio and the high intensity interval training those 15 minute classes, and I feel so much better, so much better. Number two, you're gonna replace that morning coffee, whether it's a drip coffee, or a cortado I love a good ice cortado I'm such a coffee nerd. You replace it with sun up green coffee, right so the normal roasting drying process of normal coffee a drip coffee can get the beans multi To put it simply sun up as you end up. Green Coffee is a brand where they use green coffee beans. So a different roasting process avoids the mold, it's high in antioxidants. It gives you that mental clarity and that clarity of the mind without the jitters. It does not taste like coffee. Okay, I'm not gonna lie, it tastes like tea. I'm not a big fan of tea tea can also be really moldy. And I don't like brewing tea bags and like plastic bags. Like some tea bags aren't so sunup green coffee, it doesn't give you that 2pm slump that can happen with drinking normal drip coffee. three, you're going to hit your optimal protein target, you're going to make it your full time job, your optimal protein target is going to be a minimum of 30 grams of protein per meal all the way up to 50 grams. Another way to calculate it is take your ideal body weight. So let's say you want to be 150 150 pounds, and you're multiply it by grams. So if I want to be 150 pounds, I'm going to eat 150 grams a day a protein. I know I eat three times a day, sometimes four. So I'm going to break that up into 50 grams per meal 30 grams minimum helps with muscle protein synthesis, hit it. I've had women do nothing else no change in their coffee or their resistance training just focus on their protein and they have so much more energy number four. When you wake up, get sun on your face in your eyes on the horizon. Even when I had a newborn my kids are now both toddlers and feel like teenagers sometimes I would get a great night's sleep and I'd feel exhausted but I would go for a walk I got sun on my face first 30 minutes of the day eyes on the horizon got my son vitamin D add my mitochondria and I felt so much better. I didn't feel like I had a terrible night's sleep. So first 30 minutes sun on the face, direct sun not through Window Eyes on the horizon if you can get a walk in that'd be icing on the gluten free cake that is number four number five you're going to shoot for talking about sleep six hours of uninterrupted sleep. That's the newest research I know I get crazy trying to get my kids down to bed by like 830 super stressful turn into me Mommy, I'm like everyone in the shower, brush your teeth let's go go go but really the newest research shows really shooting to wake up at the same time every day to get six hours of uninterrupted sleep no children crawling on you not three hours and you wake up in another three hours six hours of uninterrupted sleep does a body good will help you be that fatigue right so that's my top five tips resistance training on the heavier side sun up green coffee hit your optimal protein targets minimum 30 grams per meal sun on the face eyes on the horizon the first 30 minutes of the day shoot for six hours of uninterrupted sleep. Some of the tools that have helped me get the optimal sleep is my ruler to pad that goes on top of the mattress. is under the sheets I'm gonna put a link in show notes and you can make it as cold or as hot as you want it. I like to make my really cold and I sleep so much deeper and so much better. I love my sleep crown it is a pillow slash eye mask I put on top of my face, the weight of it. Oh, I knock out I love a little clear strip across the bridge of my nose to help open up my breathing through my nose. Sometimes I will mouth tape depending on how I'm feeling, but I find that the strip across my nose really, really helps. That was number five, I'm going to give you a little bonus. Okay, you need to check for environmental factors that might be sapping your energy and tanking your mitochondria which are the little powerhouses of your cell. These environmental factors could include parasites, and if you have not left the country, believe me you can still get a parasite. It can be from takeout food, from unwashed vegetables, all the things so environmental factors parasites, mold, if you've had water damage or flood or a dishwasher that's broken or pipe that's burst or you've lived in Texas, Fort Worth where they get floods recently 13 inches down the street or you're in hurricane land. within 24 hours, mold can grow and from mold comes mycotoxins and for mold and mycotoxins comes some people getting really sick and having similar symptoms, almost mimicking their Hashimotos those would be the two biggest environmental factors. You could put heavy metal exposure, heavy metal toxicity, pesticide exposure, you know, I think of heavy metals, especially in if you're in an area that's near a Superfund site. There's places in New York City that are near a Superfund site, or heavy metals super common after a wildfire, especially when it has burned building materials. So I think of all of California, parts of Colorado where homes have burned and the plastic and all the building materials have burned and you go and you check that soil even after it's been cleaned even after you've taken away the birdhouse, and there's still extremely elevated levels of heavy metals in the soil. So when I think of heavy metals, that's where I think of I think of Lewisville, Colorado, I think of parts of California that have burned so parasites, mold, mycotoxins and heavy metals. Those will zap your energy guaranteed. Alright ladies, that was a quickie. I hope you took some notes. I hope it's helpful. I'm going to drop the sun up coffee and the cooler and the sleep crown links down in the show notes. If you want to learn how to workout without the burnout, learn how to lift heavy resistance train six to eight reps 20 to 30 minutes so that you can feed your muscle tissue check out there with strong that is my signature program helping the Hashi ladies learn how to work out without the burnout. That's what I had to do with my body. That's what I had to do for my patients in the clinic. And that's what I do online with ladies now all across the world Grand Cayman Canada, UK, Norway, South Africa recently it's really cool every single woman has an autoimmune condition Hashimotos going through similar things similar struggles achy knees, split squats and squats suck but we make it better. And we feed the muscle tissue with resistance training and protein. Alright ladies, I hope you enjoyed this episode. Take a screenshot of Spotify or iTunes share it on Instagram or Facebook tag me Dr. Emily hybird share the word how she ladies need to know how to work out better to boost your energy and to lose weight. All right, I'll see you next week. If you enjoyed this episode, or even learned just one new piece of information to help you on your Hashimotos journey. Would you do me a huge favor. rate and review thyroid strong podcast on iTunes Spotify or whatever platform you're used to listen to this podcast and share what you liked. maybe learn something new. And if you didn't like it, well shoot me a DM on Instagram Dr. Emily hybird I read and respond to every single DM I truly believe all feedback is good feedback. Even the ugly comments if you're interested in joining the thyroid strong course a home workout program using kettlebells and weights where I teach you how to work out without the burnout. Go to Dr. Emily clyburn.com forward slash T 's waitlist you'll get all the most up to date information on when the course launches and goes live special deals and early access bonuses for myself and my functional medicine doctor friends again Dr. Emily khyber.com forward slash T s weightless hope to see you on the inside ladies