Welcome to this week’s episode of Thyroid Strong where I outline why you are burning out during and after your workouts and how to change your lifestyle to maximize your energy levels.

Key Takeaways 

All exercise is inflammatory, but it is rest and recovery that is the main benefit of exercise. Today, we learn how to adjust our movements to avoid joint hypermobility and how to feed our muscle tissue appropriately in the recovery process.

Two Ways You Are Burning Out

Most of us Hashi ladies are overdoing our workouts. We are working out 6 to 7 times a week for long periods of time. Let’s dial it back to 3 to 4 days a week. While working out, most of us are only doing cardio. For our bodies, we need to focus on resistance training for 30-40 minutes for each workout. 

Protein Intake & Functional Compound Movements

Rest and recovery is the main benefit of exercise, and that includes feeding our body appropriately. We have a 15-20 minute window of eating 30 grams of protein per meal. So chew slower and only eat when it’s time for the next meal. While we are putting more muscle on the bone and feeding ourselves appropriately, we also need to adjust the movements in our workout. Focus on functional compound movements with lower reps to maximize energy.

In This Episode

Feeling fatigue after your workout [0:53]

Overdoing your workout [2:24]

Only doing cardio for your workout [4:28]

How to hit our optimal protein targets to stimulate muscle protein synthesis [6:41]

Joint hypermobility [10:25]

Emily’s workout plan on Thyroid Strong [12:42]

Quotes

“Prioritize something that puts your nervous system into a parasympathetic state where you're focusing on your breathing, and you're not focusing on something that's putting you into that fight or flight state.” [4:01] 

“If you're feeling fatigued, time to pick up the animal meat.” [9:47]

“You're the only one that has to live in your body, no one else, so feed it appropriately.” [15:47]

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Listen to the episode on Apple Podcasts, Spotify, Stitcher, or on your favorite podcast platform. 

Topics Covered:

• How to workout without the burnout
• Working out for the best benefit, rest and recovery
• Joint hypermobility, joint laxity, ligament laxity
• Having a workout plan that best suits your needs
• Eating and resting appropriately to feed and recover your muscle tissue

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

If you’re looking to beat the Hashimoto’s fatigue: 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/