In today's solo shortie Thyroid Strong Podcast episode, I'm answering a question I received in the DM's. Ultimately she asks, "How is Thyroid Strong different than say a Peloton". This story is all too familiar and comes from Danielle. She shares:

"I just found you and I'm so intrigued. I was diagnosed officially with Hashimotos two years ago, but got hypothyroidism diagnosis 11 years ago and had a massive hyperthyroidism episode 17 years ago after my first. I had pretty significant damage to my thyroid, according to ultrasounds. Longer, the short. I'm 43 and am now struggling with weight. I love weightlifting, which warms my heart, but end up massively exhausted. How is Thyroid Strong different than Peloton."

Key Takeaways

I dive into how lifting with heavier weights, lower reps, and long rest breaks with amazing for cues made just for the Hashi ladies makes a huge difference in our day to day energy.

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If you’re looking to lose weight with Hashimoto’s: https://www.dremilykiberd.com/weight/

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https://www.dremilykiberd.com/fatigue/

If you want to learn more about 3 things NOT TO DO in your workout if you have Hashimoto’s and WHAT TO DO instead:

https://www.dremilykiberd.com/strong

If you want to dive right into Thyroid Strong online workout program: https://www.dremilykiberd.com/thyroid-strong/

I'm gonna try something new with this shorty episode.

I'm gonna to answer a question that I get DMed from Instagram, so this

is from Danielle and I I'm doing this because if one person asks and

had the bravery to ask and share their story and ask the question.

Someone else probably has that question too.

They just didn't have the brave courage to ask.

So Danielle asked, I just found you and I'm so intrigued.

I was diagnosed officially with Hashimotos two years ago, but got

hypothyroidism diagnosis 11 years ago and had a massive hyperthyroidism

episode 17 years ago after my first.

Pregnancy is a load on the body.

Not a lot of women think about that.

It is a stressor on the body and actually can suppress the thyroid.

But she had pretty, this is back to Danielle, but have

pretty significant damage to my thyroid, according to ultrasounds.

Longer, the short.

I'm 43 and am now struggling with weight.

Which by the way, is one of the two biggest struggles women have

with Hashimotos weight and fatigue.

And I feel like worst fatigue.

Oh my God, she said it and brain fog than before.

And my heart is going out to her cause I have been there a thousand times over.

I love weightlifting, which warms my heart, but end up massively exhausted.

Interesting.

I saw your post about lifting.

I'm curious, what is different about your course than say,

Peloton, which I'm gonna address.

I can't seem to stick with any exercise lately, and I was an

avid runner up until I developed a Neuroma last year in my foot.

Okay, So first of all, neuromas are very tricky.

I've treated a lot of them who they're tricky to treat.

Even surgery does not have a favorable outcome for most

neuroma's that I've treated.

So I feel you.

Okay, but the question I wanna address specifically from

Danielle, so we know her history.

She's had Hashi's diagnosis, hypothyroidism,

a hyperthyroidism, she's 42.

She's struggling with weight and fatigue and brain fog, but

she loves to lift, which I love.

So her question is, I'm curious, what is different about your course?

Thy strong than say, Peloton?

I've tried out Peloton.

I've tried it out in person.

When I lived in New York, I used to go wake up super early.

This was actually pre Hashi diagnosis and go to Robin Arzon's class at

like 6:00 AM in studio when it is over on 23rd Street and sixth Avenue.

So Peloton, and I know they have lots of different tools now with

the Peloton tread, the rower, and they, they do have weights.

Okay?

The weights that are used in Peloton, In my opinion are not heavy enough.

Okay, so I like the women with Hashimotos to pick up a heavier weight

something by the last couple reps.

It is challenging if you're gonna put challenging on a scale of zero

to 10, it's like a seven or eight.

Another way to perceive challenge in hitting fatigue is, do I

have maybe two more reps in the.

Only two and no more.

If I have five more, if I have eight more, if I have 10 more,

that weight is too light.

So I like my Hashi ladies to lift on the heavier side, and I'll

talk about why I like my Hashi ladies to do lower reps at first.

Maybe we start with three to five.

We get our breath, we get our brace, how we engage our core, not

pulling our belly to our spine.

And we get stacked.

We get our ribs right over our pelvis.

So when we are first learning form, maybe we keep it to three to five reps, then we

start to increase it to six to eight reps.

I have not programmed more than eight reps for a Hashi lady in the

last couple years cuz we want to.

Feed the muscle tissue but not get so fatigued.

Right?

And it's that very fine line that we dance, not get so fatigued that we can't

get outta bed for three to five days.

We feel like our workout has taken away from our life instead of enhanced

it, which is it is supposed to do.

Lastly Peloton class, you do not take between your sets a rest break of.

60 seconds, 90 seconds, up to two minutes, sometimes up to three minutes.

That doesn't happen, right?

The instructor would be doing a lot of talking and the class would get boring.

So I like for my Hashi ladies, heavier weights, lower reps.

There's form, form, form cuing.

We talk about foot dialing, how to engage the glutes.

How to breathe, where to breathe, where to step your feet, how to turn them out,

how to foot dial so you can engage and build tension in your lower legs to pick

up a weight, whether it's a deadlift or you're pressing your weight overhead.

It's a full body move.

So even if you're gonna press a weight overhead, and they have a

lot of women reach out and be like, Oh, but my upper body's so weak.

Girl.

A press is not an upper body move.

Is is a full body move.

You step your feet, you squeeze your heels, you screw your feet into

the floor without moving your feet.

You get your quads engaged, you squeeze your butt like you're cracking a walnut.

You breathe down in wide and brace and all that tension that was

built from the feet all the way up.

Then using your exhale of a big, strong, ch.

Gets the weight up.

So it is not an upper body.

Oh, I have weak arms move.

It is a full body move.

The other thing is that thyroid strong is programmed very strategic.

It is the essential seven moves, right?

So there's not bicep curls, there's not tricep kickbacks.

It is all.

The essential seven moves with variations, but a hinge, a squat, a push, a pull,

a lunge, a carry, and an anti rotate.

So we want to replicate those moves that we do in life so

that we can get better at life.

Sometimes I feel like with Peloton, We're doing Peloton to get better at Peloton,

to get that gamification, to get your name on the board to move up on the board.

I get it.

It's a great way to create community.

But I don't wanna get better at Peloton.

I wanna get better at life.

I wanna get stronger so that I can pick up my kids.

If they run up to me and they jump on them, I can literally sit my hips

back hinge and hike 'em up like a kettlebell into my arms and hug 'em.

That's how I pick up my three year old is literally hiking her back into

a back swing and up into my arms.

I love the gamification and the community Peloton has created, but when you do

it with an autoimmune condition and you see other people getting results

and changing their body composition and hitting the top of the leaderboard,

and you're trying to do the same, and you're pushing yourself harder and you're

gaining weight, And you're getting more exhausted, it's because those people

don't have an autoimmune condition.

So I believe you have to work out different for your body.

My queuing and thyroid strong.

You'll see if you ever go online and look at the reviews.

For thyroid strong, the queuing is like impeccable.

As a chiropractor who has treated and trained.

Not only just normal patients and athletes and the autoimmune population

since 2007, if one queue worked for everyone, everyone would say that queue.

But as life is one cue does not work for everyone.

So you have to say it different ways to get that person to get into that move.

So we give those cues, we give them in different ways so that different

things work for different people.

I'll give you an example, Foot dialing.

So if you step your.

Outer hip width, right?

So step your feet outer hip width, turn your toes out.

If there was a clock to like 11 and one o'clock, now you're going to

spread the floor picture like you're screwing your feet into the floor

like you're squeezing your heels together, but don't move your feet.

What do you feel?

You feel your quads engaged the fronts of your legs.

You feel your butt squeeze.

That cue of squeeze your heels, but don't move your feet does not work.

For someone with high arches, they're like, Ah, it's not working.

I don't get it.

I don't know what's going on.

So you have to cue someone in my experience with high arches differently.

So you tell that person with high arches.

Okay.

Instead of squeezing your heels, think you're taking your pinky toes

and you're tearing a towel, like you're spreading your pinky toes out

to the sides, like you're standing on a paper towel and you're trying

to tear that paper towel in half.

But don't move your feet that cue.

Spread your pinky toes works for the high arch person.

So that's an example of queuing and both of those are given, We

talk about that in thy strong.

So Danielle, who loves heavy weight lifting but feels fatigued and is gaining

weight and has worse brain fog after.

That's the difference between thyroid Strong That's the difference

between thyroid strong and other kettlebell apps and courses as well.

I love kettlebells cuz they are super forgiving when you are first learning.

If you do a heavy carry, AKA farmers walk with dumbbells, they're going

to bang all over your legs and give you bruises on your thighs.

Kettlebells will glide smoothly along your thighs.

Kettlebells are super forgiving within your first learning form.

If you learn a deadlift with a barbell, your form has to be so on point.

Of how you bring the bar up and shave your legs and then drive through with

your hips and squeeze your butt, and then lowering the bar down and not

sending your butt back too soon so that you don't throw out your back.

Everything has to be super tight.

Kettlebells, more forgiving when you're first learning form.

You don't have to be that dialed in.

Yes, we queue amazing.

So that you don't injure yourself, we tell you exactly where to line the

handles up, where to step the feet, where the bells should be under you in

a row compared to a deadlift, compared to a squat, and that queuing is so

pivotal in feeding your muscle tissue.

All of this exercise and strength training is to feed your muscle

tissue to put more meat on the bones to help with the turnover of your

inactive to active thyroid hormones, to secrete mykines, to help regulate

your hormones and your immune system.

That's why we feed our muscle.

That's why we eat protein minimum or 30 grams per day, because when we do that and

we feed our muscle tissue, we have more.

We have joints that feel better.

We age more gracefully, and if we fall down the road and we break a hip,

which actually happens in reverse, most people, they actually break their hip

at their femoral neck and then fall.

We have a better outcome of not dying within that first year post that.

So just aging more gracefully.

Better longevity.

So Danielle, that is how thyroid strong is different than say a Peloton.