Ever feel like you know what to do, but can’t seem to stick with it? You’re not alone. In this solo episode, Dr. Emily Kiberd breaks down why so many women with Hashimoto’s struggle with consistency, not information.

From the truth about motivation to practical strategies for building momentum, Dr. Emily shares five powerful ways to stay on track with your workouts, eating habits, and healing journey—even on the tough days. Whether you’re lifting weights, trying to lose weight, or just working on showing up, this episode will help you anchor into identity, create simple structures, and make change that lasts.

Highlight

00:00 Introduction to Thyroid Strong Podcast

00:15 The Consistency Problem in Hashimoto's

01:12 Momentum Over Motivation

03:02 Five Tips for Consistency

03:41 Identity Over Willpower

06:16 Reducing Decision Fatigue

09:26 Tracking Habits, Not Just Results

11:19 Accountability and Support

13:57 Planning for Flare Days

16:33 Invitation to leave a review the podcast in your favorite platform

Links & Resources

If you need a root cause functional medicine approach to your Hashimoto's, let’s jump on a call to see how I can help:

👉 1:1 Functional Health Coaching - Dr. Emily Kiberd

If you are looking for the only doctor-designed workout program for women with Hashimoto's:

👉 Workout for Hashimoto's - Thyroid Strong - Dr. Emily Kiberd

Learn my secret to sustainable weight loss to Hashimoto’s.

👉Join Thyroid Strong Elite: 6-Month Group Coaching

Follow Dr. Emily Kiberd and Thyroid Strong:

 📘 Facebook: Thyroid Strong  

📷 Instagram: @thyroid.strong

🎵 TikTok: Thyroid Strong

hello, beautiful ladies, Dr.

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Emily Kiberd here with

Thyroid Strong Podcast.

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If you have ever said, I know what to do.

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But I just can't stick with it.

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Whether it's workouts or your

eating habits or your steps

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or putting yourself to bed.

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This episode is for you.

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For so many women with Hashimoto's, it is

not an information or a knowledge problem.

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It is a consistency problem.

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Let me say that again.

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It is not about I need more information.

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It is, I need a plan and I need

to execute with consistency.

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There are plenty of podcast books I.

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Blog posts, Instagram posts,

tiktoks, you name it out there

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that can help you get started.

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But let's be honest, getting

started is rarely the issue.

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How many of us have gained and lost

the same 15 pounds over and over

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again for like the last 20 years?

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Maybe it's not 15 pounds,

maybe it's 30 pounds.

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It's not about knowing more, more

information, more information overload.

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It's about knowing how to keep going.

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With Hashimoto's, when your energy

feels low, when your energy crashes,

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your joints are kind of achy and you're

questioning, is this even worth it?

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Most people lean into motivation.

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They wait for that surge of

information, or they tell themselves,

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okay, Monday I will start the

perfect Monday, I will start.

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But motivation is fleeting, ladies.

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It shows up when it wants.

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And if we only relied on motivation,

even the bodybuilders, Peter

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Attia, Gabrielle Lyon, you name it.

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Motivation is fleeting.

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Those people do not lead into motivation.

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What actually builds results is momentum.

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That quiet habit of being 1% better every

single day, that is what creates change.

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That sticks.

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And when change happens, habits

are built, and then you start

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to see change in your body.

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And here's the best part.

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When you start doing healthy things

for your body, like eating protein

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forward meals, lifting weights, walking

after each meal, 10 to 15 minutes

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to regulate your blood sugar, your

body starts to crave feeling good.

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It becomes easier to keep going because

you're no longer chasing results.

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You're reinforcing your

identity as someone.

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Who eats protein, who lifts weights?

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Who puts themselves to bed like a boss

who feels amazing doing the hard things?

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They feel amazing continuing to

be 1% better every day and tapping

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into momentum over motivation.

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And anyone who's been inside

my thyroid strong programs,

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whichever one it is, six week.

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thyroid Strong.

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Thyroid Strong Elite, which is six months

personalized programming, or my one-on-one

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root cause functional medicine coaching.

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You know, that we lean into

momentum over motivation.

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We show up, we do the

do, we don't ruminate.

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We don't hem and haw.

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And so today I'm gonna share five

things to stay consistent on your

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weight loss journey with Hashimoto's.

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And these five things are going

to be specifically tailored

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for women with Hashi's because

Hello Thyroid Strong podcast.

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This is where it's at.

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We're gonna go deep into identity,

so not just, I'm gonna lift weights.

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You are gonna say, I am

someone who lift weights.

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This is what I do.

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It's a non-negotiable.

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we're gonna talk about habit design,

accountability, and how to stay on

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track even when your energy dips.

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So number one is identity over willpower.

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You don't rise to your goals,

you fall to your identity.

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So let's shift the mindset

away from relying on willpower.

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Or motivation and shift it

to reinforcing your identity.

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So instead of being like, okay, tomorrow

I'm going to eat protein, my breakfast is

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gonna be 30 grams, I'm gonna lift weights.

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Tomorrow's Monday, let's

hope I get after it.

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Get up, let's go.

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You're gonna reframe from

I'm going to, to, I am.

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You are starting to shift your

identity and little gold nuggets

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come out of shifting your identity.

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So instead of, I'm gonna lift weights

three times this week, I am someone

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who lifts weights, and this week

it's gonna be three times versus

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I'm trying to lose weight, right?

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I'm trying to lose weight is

not stepping into an identity.

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So really start to listen to the words.

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They are nuanced, they are

specific, they are important.

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I lift weights.

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It is a non-negotiable.

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I start my day with a

protein forward breakfast.

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It is a non-negotiable versus.

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Something that maybe you would normally

say that is not led with reinforcing

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identity is, I'm trying to lose weight,

I'm going to eat well, I'm going to

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eat clean, I'm gonna lift a weight.

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Maybe I'm gonna go to the gym.

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That's not an identity.

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anchor this in for long-term success.

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I am consistent because that's who I am.

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Identify as someone who heals, who

nourishes their body versus always thinks

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they should be in a caloric deficit

who puts on muscle to build strength.

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Versus sometimes women create

an identity for themselves of.

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I'm managing my symptoms.

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I am my Hashimoto's.

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You are not your Hashimoto's.

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You are just an amazing woman walking

this planet that just happens to

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have Hashimoto's, and you get to

learn from this journey of healing.

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So anchor in this long term success,

I am consistent and that's who I am.

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I show up even when I don't want to.

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I don't need motivation.

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I build momentum.

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Okay, so number one, the words

you speak to yourself and

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how you show up for yourself.

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Starts to build your identity.

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So start to walk towards

reinforcing an identity versus

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relying on motivation or willpower.

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Number two, take out any

roadblocks or anything that

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could create decision fatigue.

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I'm sure you've heard this, study,

this is more marketing where

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they're like, you go into an ice

cream shop, there's 31 flavors.

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You have no idea.

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You walk out with nothing versus there's.

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vanilla, chocolate, strawberry.

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There's only three choices and it's so

much easier to walk out with ice cream.

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Okay, so number two is

reduce decision fatigue.

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With Hashimoto's, we already have fatigue.

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We already have brain fog.

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The fewer decisions you take in your day.

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The more you'll walk

yourself towards success.

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So for example, when I own my clinic, I

used to wear the same outfit every day.

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A little Steve Jobs esque strategy.

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I would wear a black shirt, kind

wavy in the armpit so I wouldn't

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sweat all over my shirt, black jeans,

white shoes, took out that decision.

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'cause I already had thousands of

decisions to make during the day.

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Treating patients.

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Same thing with Hashimoto's.

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Simplify your food choices,

simplify your workouts, create

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daily non-negotiables for yourself.

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So for example, same high protein

breakfast every day, two eggs, two to

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three egg whites, two chicken sausage

from Balinski chicken apple sausage.

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That will make you hit

32 grams of protein.

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Schedule your lifting days.

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My lifting days are Monday, Tuesday,

Thursday, Saturday, and I typically

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take calls on those other days.

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schedule them in, make

'em a non-negotiable.

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Make it as if you are meeting a friend,

you will not ditch on your friend, so

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don't ditch on yourself for your workout.

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Create a grocery list

with protein targets.

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It could be from chat GPT.

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Here's the prompt that you would put into

Chat GBT Act as my functional medicine

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doc and nutritionist, create a five day

meal plan with these calories and macros.

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Make a protein forward.

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These are my food intolerances.

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Do not include these

foods in my, grocery list.

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Make a meal plan and a grocery

list To go with the meal plan, ask

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any clarifying questions, put into

Chat GBT, it will do it for you.

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Okay, so reducing decision fatigue.

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Same high protein breakfast every

day, scheduling your lifting days.

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I even schedule into my

calendar when I walk.

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So I like to walk after

I ate lunch for an hour.

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Otherwise, I don't hit my steps

of eight to 10,000 per day.

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And as I am trying to cut calories

and lose weight, those steps need

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to go up to 15,000, even 20,000 for

ex extra non exercise thermogenesis.

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pre log your grocery list when

your energy is unpredictable,

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structure is your safety net.

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I'll say that again.

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When energy is unpredictable, like with

Hashimoto's, structure in your calendar,

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in your meal planning, in your breakfast,

in your grocery list is your safety net.

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Number three.

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So we just talked about creating

identity over willpower or motivation.

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Number two is reducing decision fatigue.

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Number three is tracking

habits, not just results.

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So for the last.

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45 days.

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I've been tracking my calories and

my macros to a t my weight every day,

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my steps, the number of hours I sleep

because I have a weight loss goal

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for a photo shoot end of September.

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Nothing like a photo shoot

to get you to do the do.

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All right, so number

three, track your habits.

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It's not your results.

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So these scale.

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Your weight will fluctuate with

inflammation, with your carbon intake,

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with water retention, with hashi flares.

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So instead of tracking weight, which I do

every day because I have a goal to work

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towards, maybe you track your weight once

a week, track things that are within your

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control, the number of grams of protein

per meal, minimum 30 grams your steps.

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Eight to 10,000 steps a day.

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If you're only doing 3000 steps,

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Increase 1000 per day per week.

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So if your average is 3000 next

week, hit 4,000 every day, the

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week after, hit 5,000 every day.

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Other things that you can track in terms

of tracking habits, not just results.

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'cause sometimes if we just step on

the scale, we get down about ourselves.

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Track.

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The number of workouts you did, the number

of hours you slept, the quality of your

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sleep, your body is always listening.

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Show it what consistency looks like

and feels like it feels so good.

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So instead of just tracking results,

'cause if you just stepped on the scale

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every day, I guarantee in a week you're

gonna be Debbie, down around yourself.

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Track your habits.

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Those little tracking of your habits,

your protein, your steps, your workouts,

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your sleep, are gonna give you little

wins that make you feel good, give

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you a little dopamine hit, and they're

gonna make you want to keep going.

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Number four.

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Accountability with the right container.

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You don't just need any accountability.

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You need Hashi specific support.

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How many times have you

had accountability buddies?

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Or maybe you go work out with your

girlfriends and they're like, we're

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losing weight, and you're like, this HIIT

training is making me pack on the pounds.

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So I've had clients go to group

fitness classes and then they

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crash, and then they're like, Ugh.

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Why is everyone getting results but me?

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Maybe it's an F 45 class, Barry's

Bootcamp, SoulCycle, you name it.

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I've seen all the women do all

the classes, including myself,

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and I think it's important to feel

seen and supported without shame,

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especially if a Hashi flare hits.

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You could jump into Thyroid strong, you

could jump into thyroid Strong Elite.

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That is six months of

personalized coaching, calories

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and macros and workouts.

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Or if you want personalized

accountability from me, you can jump

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into my root cause Functional medicine.

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It is six months one-on-one

functional medicine coaching vape

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for personalized consistency.

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I'll drop the links in the

show notes to check 'em out.

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I will say who you surround

yourself matters immensely.

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So when I hang out with Dr.

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Gabrielle Lyon, we are working out,

I don't even question, should I

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bring out workout clothes and shoes?

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We are working out, we are eating

protein We are not overeating,

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we're not eating french fries.

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Okay?

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Surround yourself with people who

are doing the things you wanna do.

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If you sit or surround yourself

with people who sit on the couch

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and eat pizza, what's gonna happen?

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Probably the same.

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So surround yourself with people who are

doing the do and are living the life you

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wanna live part of that could be inside

a thyroid strong or thyroid strong.

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Elite thyroid.

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Strong elite.

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These women show up to our Friday

call, that's my personalized calories,

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macros workout group coaching.

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They show up to our Friday call.

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Everyone shows up.

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It is a non-negotiable.

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If they want my help,

they show up to that call.

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They know we are looking

at protein macros.

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They know if they show up and their

calories are 500 calories over

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every single time and everyone else

is like dialing in their calories

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of the macros and their fats are

off the charts like 180 grams.

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They're not gonna do that and show up

to a call and show off their food log.

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They're gonna know, okay, on Fridays I get

on a call, I ask for help so that I can

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walk myself to my goal, and everyone else

in that group is doing the same thing.

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So I better not be overeating, pizza.

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Like everyone in the group is gonna

be like, duh, don't eat the pizza.

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Right?

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So you are the people you

surround yourself with.

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So surround yourself with

amazing people who are living

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the life that you wanna live.

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Number five, normalize flare days.

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Plan for recovery.

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You will have off days.

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It is part of having an autoimmune

condition and living an autoimmune life.

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The goal is not perfection.

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The goal is to recognize with emotional

neutrality, don't let it throw you

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off track and pivot to resume quickly.

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So if a full body workout three

days a week is creating flares.

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You pivot to a four day upper,

lower split two days, upper

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two days lower body workouts.

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You get two extra days to recover for

that body part and maybe flares calm down.

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So the goal is not perfection.

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The goal is to pivot.

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And resume and use everything as data.

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Don't let it throw you off emotionally.

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Try to find emotional neutrality,

and I'm not saying to suppress your

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emotions and not feel anything, but

think about the high performers.

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The high performers show up in one

way, and there's three ways to show up.

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So let's talk about the three

ways there is to show up.

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One fight or flight, you get angry or.

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You run away and stop doing the do.

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Number two, you tend and

befriend, this is what women do.

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We get in groups with other women

and we moan and whinge and complain.

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Okay, no more of that.

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Number three, which is what

the high performers do, is

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they show up with courage.

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And e courage means taking action

and controlling what you can

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control and then pivoting to, when

something doesn't work out your way.

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So if something's not going your way.

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And it's not getting the results.

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You pivot and you look at

that next closest horizon.

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So what can I control today?

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I can control what goes in my mouth.

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I can control how I move my body.

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I can control what stress I led into my

life, and I can control when I go to bed.

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Okay, so show up with courage,

which means taking action.

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Have a flare protocol.

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Are there certain supplements?

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Water, hydration, sleep.

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That you tap into when you're in a flare.

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I do love lower rep workouts, thyroid,

strong style for, when we're in a flare

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protein, liquid protein, make it a

protein shake if you feel bloated or

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like there's a lot of digestive load.

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Make sure you drink your protein

shake as if you're eating your food.

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Don't chug it.

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Swish it in your mouth to stimulate

the digestive enzymes in your mouth.

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Maybe an infrared sauna or a gentle

walk instead of a full workout.

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And then just remember a flare

is feedback, not failure.

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A flare is feedback, not failure.

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So when we wanna stay consistent,

here's a little recap.

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One, choose identity over

willpower or motivation.

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1% better every day.

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keep momentum.

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Two, reduce decision fatigue.

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Three.

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Track habits, not results.

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Four, find the right support.

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Surround yourself with a company you keep

that is amazing so that you keep good

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company, other people lifting weights,

eating protein five plan for flare days.

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So when you step into the identity

of I am someone who lifts weights,

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I am someone who eats protein.

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You don't have to force consistency,

it just becomes who you are.

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So reflect for a moment for yourself,

what would be the most consistent,

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healed version of myself, right?

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Like what does that look like?

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If you were wave magic wand six

months from now, what does that

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person look like, feel like?

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How do they move through their day?

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Write it as if it's happened

already, and then write down.

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What can I do today to walk myself

towards that vision of my person?

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Every single one-on-one discovery call

I do with ladies, we talk about this.

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What are you currently struggling

with six months from now?

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Wave a magic wand.

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What do you wanna feel like?

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What do you wanna look like?

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All right, ladies, if you are

interested in thyroid, strong

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elite group coaching, six months

personalized coaching, calories,

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macros, workouts, weekly calls with me.

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And an amazing group of women who do

the do that's thyroid strong, elite.

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link is in the show notes.

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And if you want one-on-one coaching,

I will drop that in as well.

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Maybe you integrate this

mantra just for today.

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Strong is my baseline.

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Strong is my new baseline.

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That's how I show up in

every single situation.

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Okay.

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Motivation is fleeting, momentum is built.

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I don't need a new plan.

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I need a new identity.

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Maybe one of those resonate.

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Alright, ladies, if you love this

episode, rate and review on Apple,

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Spotify, iTunes, wherever you

listen to your podcast episodes.

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And if you need more help,

direct access to me, go check

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out the links in the show notes.

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I will see you next week.