What if you had a clear, concise plan to beat that crushing Hashimoto's fatigue? Today we're talking about my 5F formula to beat Hashimoto’s fatigue. Most of it will be framed around how we work out and feed our muscle tissue with Hashimoto’s. But I’ll also dive into root causes and how to feed our mitochondria, which are the powerhouses of our cells and responsible for energy production.

What I cover:

-5F Formula to beat fatigue with Hashimoto’s

-Why to prioritize your muscle tissue to boost your energy

-How your workout form can contribute to fatigue

-How to make your mitochondria more robust

-What zaps your mitochondria

-What is the BBS method to lifting weights

Quotes:

“30 grams of protein per meal minimum. Stimulates muscle protein synthesis”

If you’re getting quality sleep and other stressors in life are not at an all-time high. Then I would say play with intermittent fasting, also known as time-restricted feeding with Hashimoto’s.“

“Rule out mold and mycotoxins because they zap your energy with Hashimoto’s.”

“Chronic Cardio breaks down muscle tissue.”

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If you’re looking for even more ways to beat the Hashimoto’s fatigue, download my free guide:

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

If you want to get started right now in working out without the burn out you can join Thyroid Strong, my signature 6 week online workout program here: https://www.dremilykiberd.com/thyroid-strong/

What if you had a clear, concise plan on how to beat that

crushing Hashimoto's fatigue?

That is what we're gonna talk about today.

My five F formula to beat fatigue.

The majority of it is gonna be framed around.

How we work out and how we move our body.

But some of it will start to dive into root causes and

how to feed our mitochondria.

I am Dr.

Emily Kiberd.

I'm a chiropractor.

I'm a mother to Elvis in Brooklyn.

I have Hashimotos.

It has currently been in remission for the last six years, and I'm gonna share

with you how to walk those steps to either putting your own Hashimoto's into

remission or just feeling amazing in your body while still living with Hashimotos.

Alright, so let's break it down Today in today's thyroid strong shorty episode,

the five F's, the five F formula to beating fatigue, that crushing

fatigue that happens with Hashimotos.

So then first one is going to be framed around how we

work out and how we move our.

The first F is frequency, so I encourage you to start to work up to three

resistance training workouts a week, 20 to 30 minutes in length with nice

long rest breaks between your sets.

So maybe one to two minutes of rest between your sets.

I'm gonna encourage you to.

Go on the heavier side.

Maybe start with fewer reps.

Maybe you just play with the three to five rep range, but working

up to three workouts a week.

If you're only walking, you're only doing Pilates or yoga or body weight workouts.

This may feel more challenging if you are the woman with Hashimotos

that is doing CrossFit six days a week and burning the candle at both

ends and maybe giving yourself a little bit of adrenal insufficiency.

You might have to back it.

The second F is going to be form, so I teach in Inside Thyroid Strong, my

six week signature workout program for women with Hashimotos to learn

how to work out without the burnout.

This BBS method, breath, braced and stacked.

So one of the first things I have to teach women when they're

lifting weight is how to breathe.

Do not suck your belly to the spine.

Do not draw up.

And in Do not tar.

Take a short, shallow breath into the chest.

Don't take a big huffy, puffy breath into the chest.

Either you wanna breathe down and wide, all the way down to

the inside of your hip points.

So below the belly.

You wanna breathe wide as you inhale and you wanna breathe into your low back.

This will push your spine out of extension from the inside.

So as you take a breath in, the diaphragm pushes the organs down the organs.

Being pushed down, pushes into the front of the spine, pushing it out of extension.

What does this create?

This creates a rigid spine.

A stable spine, as you're picking up the weight.

This is why we breathe this way and not pull our belly to the spine.

When we pull our belly button to the spine, you are creating an unstable spine.

You brace, so once you breathe in, you keep that breath tanked

up and you pull your weight, and then you put the weight back down

and then you can relax your belly.

The last part of that BBS method under the F, the second F form is

getting stacked, so you want your ribs stacked over your pelvis.

That's one piece, so that when you do breathe in and you're pushing the organs

into the front of the spine to create a rigid spine to stabilize your spine

so that you don't injure your back.

You're also going to get stacked in your ears.

Over your shoulders, over your hips.

So for example, like the top of a deadlift, top of a squat, we

don't want our hips pushing overly through in the deadlift, creating a

extension in our back, compressing our SI joints in our low back.

We wanna just kind of sneak the hips right under our ribs,

so breath braced and stacked.

If our form.

Falls out of this place and loses these three principles.

Like let's say we're overarching in our low back when we're pressing overhead,

when we start to fatigue, this will create more fatigue in the body.

Like it will tire us out if we're using poor form in our lifts,

cuz then we are irritating.

Straining the muscles potentially and spraining the ligaments and putting

the extra pressure on the joints.

In the long run, if you're in pain is if you've never experienced

chronic pain is very fatiguing.

If you have Hashimotos, you've probably experienced some glimpse

of joint pain and muscle aches.

So the second F is form.

The first one was frequency of our workouts.

The third one is feed.

How do we feed our bodies?

So I frame thyroid strong, all around feeding our muscle tissue.

Why do I frame it that way?

So many women are struggling with trying to lose weight with Hashimotos.

Why not focus on the fat?

It's another F, not one of my F's, but I like to focus on the muscle, right?

So when we focus on losing fat, it's usually deprivation, caloric

restriction cutting things out.

Versus if we focus on feeding the muscle, it is through eating protein, 30 grams

per meal, which feels satiating, right?

So instead of deprivation, what if we start to feed our body through satiation?

How do we do this?

30 grams of protein per meal minimum.

Stimulates muscle protein synthesis, so it stimulates basically the

production of muscle tissue.

You want to eat that 30 grams within a window, not grazing all day.

I used to be grazer.

I would.

Eat a meal and then I'd kind of like walk around or I'd eat like

part of my meal, walk around, do some work, eat the next part.

You want to eat that 30 grams within a 15 to 20 minute window to

stimulate muscle protein synthesis.

You want to eat until you're 80% full, right?

So you don't want to eat until you are totally gorged.

I eat my protein first, and then I eat my vegetables.

If you're asking M, what the heck does 30 grams of protein look like?

It looks like this.

I don't weigh my food.

I don't break out a scale and weigh my food.

I go by the visual, five eggs, a card deck size of ribeye.

A fist size of ground beef, and I understand my fist is gonna be

different than, you know, a six foot five guy's fist, but approximately

a fist full of ground beef or a palm size of chicken breast.

So that is what 30 grams of protein looks like You're going

to eat till you're 80% full.

Don't gorge yourself.

If we're feeding ourselves appropriately with protein.

To stimulate muscle protein synthesis.

The assumption is that our calories are in check, that we

are not overfeeding ourselves.

One of the things I also consider in that feeding window is intermittent fasting.

And this is not for every everyone, and it's not for every woman With

Hashimotos, and some doctors would even argue that women should not intermittent

fast, but if the big dial move.

Are in check.

So we're working out.

We're eating appropriately, not overfeeding ourselves.

We're eating 30 grams of protein per meal minimum.

We're getting quality sleep and other stressors in life

are not at an all-time high.

Then I would say play with intermittent fasting, also known

as time-restricted feeding the.

Window of 18 hours, no eating, eight hours feeding.

You could work up to that.

So you could do 12 hours on, 12 hours off, then start to work your way towards

eight hours, eating 16 hours off.

There's different research out there that talks about intermittent fasting.

A great resource for this is Mike Mutzel metabolic Mike.

He has a bunch of YouTube videos on this.

If you wanna dive deeper into intermittent fasting, I play with this on and off.

I don't intermittent fast, full-time year round.

The fourth F is focusing.

On potential root causes of Hashimotos, I have a whole bonus module with different

functional medicine docs speaking to different root causes or triggers

of Hashimotos inside thyroid strong.

But some of the things would be to focus in on is how to optimize your blood work.

So that you are in a optimal range versus the conventional range

where the thyroid lab markers are a little broader and wider.

It includes the more sick population.

So if you narrow in and make it, you know, try to work with a practitioner to help

your thyroid lab work be optimized, you will probably have a ton more energy.

I know I did some other things to Zo to focus in on would be.

The triggers.

Mold mycotoxins that zaps your energy.

Parasites you know, parasites and anemia go hand in hand.

Anemia is one of the causes from major fatigue.

About 50% of women with Hashimotos get diagnosed with iron deficiency anemia.

The next trigger to look into would be endocrine disruptors and any pesticides.

So if you grew up or live currently near a golf course or railroad

tracks, those things get sprayed with pesticides all the time.

Pesticides are an endocrine disruptor and add load to the body, which then

can lead to more inflammation in the body and are also lead to leaky gut.

Another thing to look into would be your gut health and starting

to heal leaky gut, any sort of nutrition nutrient deficiencies.

If you're experiencing leaky gut, you're probably not absorbing the

vitamins and minerals in your food.

So, If you are having any sort of nutrition nutrient deficiencies, you

will also be experiencing fatigue.

Another thing that I consider under focus in is your mitochondria.

Your mitochondria are considered the powerhouses of our cells.

They are responsible for producing energy by burning macronutrients, so

increasing the size and increasing the number of our mitochondria, so

increasing the size and number of.

Powerhouses of our cells is known as mitochondrial biogenesis, and it can

increase energy and increase fat burning.

So ways to optimize our mitochondria to increase the size of the number

of our mitochondria would be cold plunges, which are very hot right now.

red light therapy.

Fasting.

Those would be kind of three.

That would be an easy access point.

So, and then also starting to remove any sort of mitochondrial

killers like molded mycotoxins.

Those are notorious for just tanking those energy powerhouses of ourselves.

The last F is, forget it, some things to forget chronic cardio.

So if a whole second If our whole third F was to feed our muscle tissue, doing

tons and tons of cardio is going to actually break down your muscle tissue.

And if we already have a hard time maintaining our muscle tissue, keeping

the meat on the bones with Hashimotos due to that hypothyroid component

of Hashimotos, because every cell, every metabolic process, including

regenerating and building our muscle tissue requires thyroid hormone.

If we're hypothyroid and we have underactive thyroid hormones,

we are gonna have a harder time maintaining our muscle tissue.

Cardio breaks down muscle tissue, so forget the cardio.

I encourage you to build a base of strength three to four days a

week of resistance training, and then start to add the cardio in.

I'm not saying don't hit your 10,000 steps a day, I'm saying, Marathon training.

Ultramarathon training.

Triathlon training.

Maybe forget that for a while, like sideline those personal goals of

races and focus on the resistance training to get really strong and

to painting your muscle tissue.

The other thing to forget is stretching.

This may be the controversial, but this is a clinical observation.

I've noticed a lot of women in my practice, my in-person practice

who had autoimmune conditions.

Had a component of hypermobility that tissue laxity that, like, that lack

of joint integrity in the joints.

And when someone hangs out on the ligaments of their joints versus

having stability in the joints, they.

Feel tight in certain areas of the body.

No amount of stretching is going to help rain in those joints and

help them stabilize and integrate and make them feel stable.

The only thing that's gonna do that is decreasing the inflammatory

load on the body by how we're eating our stress levels.

How we're working out are environmental toxin exposures that

I mentioned earlier under the focus.

That F, the focus F and no amount stretching is going

to stabilize those joints.

You have to pick up a heavy weight with amazing form, put it down and do it again.

The last thing to forget is harder is better.

As you know with Hashimoto's, there is a component of the type A personality,

perfectionist, and some of us hashi ladies, and sometimes we think, okay,

harder is better, more is better.

When things aren't going our way or stress, we're just gonna push

harder and we'll get our way.

I encourage you to let go of that mindset and let go of that approach cuz it

will fatigue you, it will tank you out.

It will feel like you're burning the candle at both ends indefinitely.

And I encourage you to focus on the foundations of your health,

your sleep, how you're eating.

Your exercise and then see how you feel things will flow better.

You won't feel like you're pushing water all the time, which I know I have felt the

majority of my life is just push, push, push, being that Capricorn that I am.

So we're gonna do a little recap, the five F formula to be fatigue, frequency

of your workouts, the form in your workouts, how you feed your body.

Prioritizing your muscle tissue, not only in hitting your optimal

protein targets, but also resistance training, focusing in on root causes

and triggers of your Hashimotos.

Part of that is feeding your mitochondria the powerhouses of your cells.

Then lastly, forget the things that are taking you out that are

burning the candle of both ends that are depleting your energy.

It might even be just unhealthy relationships.

So those are the five F's.

Hope you wrote them down, took some notes.

I go into way deeper depth, depth of these five Fs inside Thyroid Strong.

My signature six week workout program, if you wanna join, it's open anytime.

You can go to dr emily keiber.com/thyroid.

Dash strong and you'll find all the details there.

Or you can just go to my website and go to the programs bar.

I hope you enjoyed this episode.

If you did, share it with your mother.

Share it with your sister, share it with a girlfriend who you might think

is dealing with a thyroid condition but maybe doesn't even know it yet,

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Write a review, an honest review.

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how to heal your Hashimotos just reaches more women in this world.

Thank you ladies for listening in.

Every Listener means so much.

This is truly a labor of love, and I'll see you next time.