Thriving Thyroid with Shannon Hansen - Functional Nutrition for better women's hormones using food as medicine.

Meal planning week after week can feel overwhelming and frustrating at times. Well, I have a solution for you to help you simplify this process in the long term that can allow you to eat nutrient foods that your whole family will love and that you also support your thyroid. 

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SHOW NOTES AT 

Get on the Hansen Method waitlist. Click here. We open up the Hansen Method 2-3x a year so that we can fully support our clients to the highest degree possible.

Thinking about using nutrition and holistic health for restoring thyroid function? Learn EVERYTHING you need to know by joining our Free Facebook Group. Thriving Thyroid Balance Community.

Are you interested in learning more about your thyroid and finding answers? 

We got you! 

We have several different opportunities to work with us at several different price points and opportunities. 

Our signature 6-month program is called The Hansen Method, we offer this in a VIP setting with personalized plans and protocols, individual one on one coaching and incredible bonuses that change regularly. You can schedule a complimentary thyroid breakthrough call with one of our thyroid advisors. Click here.  If you have questions about the Hansen Method and want to discuss your specific situation and make sure this is the right program for you you can schedule a complimentary thyroid breakthrough call with one of our team members. schedule here. Hurry, my schedule fills up quickly and we only work with limited amount of women at any given time.

 Join hundreds of women who have improved their symptoms by 80% and lose on average 30lbs in the 4 months.  

Not ready to schedule a call, no problem. Learn more about the Hansen Method to see if it’s a good fit for you. Click here to learn more. 

We also offer The Hansen Method as a Self Guided option. 

Option number 1 for self guide is where you are totally on your own to go through the program content, make the changes and execute them on your own. Click here to purchase. 

Option number 2 includes group coaching and access to our members facebook group that will allow you access to our Thyroid Success Coaches and testing with personalized protocols. Click here to purchase.   

But one of our favorite ways to work with us is our Thriving Thyroid Coaching Membership Opportunity.  This is where many of clients first begin working with us. It allows you to get to know us, our system and start making changes before making a larger financial investment. Click here to learn more. 

CONTACT LINKS

• Website

• Facebook Community

• YouTube

• Instagram

DOWNLOADABLE RESOURCES

• Freedom From Fatigue Guide 

PAID RESOURCES

• Thyroid Recipe Book

AFFILIATE LINKS

• Branch Basics

Xo,

Shannon Hansen

P.S. Make sure to schedule our Thyroid Breakthrough call with one of our thyroid advisors. 

FULL AUDIO TRANSCRIPT

(00:00):

This is episode 84, how to develop a meal planning system that works right for you and your busy life.

(00:09):

Welcome back to the thriving thyroid podcast, where we choose to become empowered patients and take our health into our own hands. Hi, I'm Shannon Hanson, a Christian entrepreneur, a mom of three. And after dealing with my own health mysteries, I made it my mission to learn everything I could about the thyroid. I soon became certified as a holistic wellness practitioner, a functional nutrition practitioner and a functional diagnostic practitioner. And so much more. After that, I founded the revolutionary thyroid program, the Hanon method as a health professional and a mom. I fully understand the importance of having a fun, simple, and sustainable plan for achieving a responsive thyroid. So I share actionable and practical strategies for developing a responsive thyroid so that the ambitious moms and women can gain freedom from fatigue and lose the thyroid weight once. And for all each week, I will be here for you along with my guest experts, we will be sharing simple and tangible tips that work for not only your thyroid, your hormones, your family, and your mindset, so that you can get back to living the life that you envision for yourself. Welcome to the thriving thyroid podcast.

(01:31):

Welcome back to today's episode. You guys, we're gonna be talking about meal planning, and I feel like this is a really important topic because it is one of the things that I think I've overlooked. especially lately where I have dismissed the importance of planning out my meals. Now I'm pretty good. I feel like I eat pretty healthy on a regular basis and I can make good choices. Now I do love me some sugar and I got back to the sugar while I was pregnant. Partly because when I was pregnant and two, when I got COVID, when I, a lot of the food didn't taste good anymore, and I was just kind of eating to survive in my third trimester and because of life, because of all of the things, because food didn't sound good because I was having a lot of food reactions and things while I was pregnant and all of the excuses in the whole entire world, I got out of practice in planning, my family meals.

(02:44):

And it was let's just go to the grocery store and buy what looks good. And with the increase in food cost and all of the different things that are happening right now. I think it's really important that not only me personally, take a step back and start planning these things out a little bit more, but then also for you guys to do that so that we can prevent more waste especially when it comes to food. I, I know I feed a lot of the food and groceries that I buy to my chickens or the pigs or , or whoever will eat them. And I'm really looking for better ways to reduce that expense for my family, so that we can have nutrient dense foods that don't cost the sit arm of the leg, or because the way that we do our budget, we have a set monthly budget.

(03:46):

I don't wanna run out of budget money because I haven't used my resources to the best of my ability. Okay. So I wanted to give you the ideas and tips that I use when planning my meals. And of course, we're gonna be giving you guys some resources here at the end of this episode. But first and foremost, what I do when I start meal planning for my family is I, well, while I'm, I'm thinking about planning my meals, I go to each person in my household and I ask them, is there something you would like to eat this week because let's face it, I'm the mom and I run about out of ideas, or there are things that I'm like, I just don't wanna cook anymore or whatever it may be. So I go to each one of them and just say, Hey, is there anything that sounds good or anything that you would like me to get to the grocery store?

(04:46):

Ultimately I have V veto power and I cannot get it, or I don't have to make it, or whatever, if it's something crazy or disgusting or that I just don't wanna make or whatever. Right. Whatever the reason is I get to be in control of that. So that's the, what first thing that I do. And a lot of times I'll do either exactly what they said, or I try to incorporate it in or I find ways to allow them that food freedom especially since I have girls. And I think that's super important that they develop good, healthy relationships with food. And I don't ever want to tell them, you know, that's not good for you, that's gonna make you fat, whatever. So that's the first thing I, that I do. The second thing that I do is I go to my fridge, my pantry, and my Frazer.

(05:47):

And I see what items, what food items, ingredients that I have that either need to be used up or that are gonna go bad or draw some kind of idea or inspiration from the things that I already have. So I'll give you an example in my fridge currently, I have a cucumber, I , I have lettuce. I have celery, I think I have maybe an onion or two. I'm trying to remember. I don't have it all in front of me, but, and then I start to think, okay, I have this, I have that, you know, what can I do with the celery? So can I do an on the log for the kids as a snack to use it up, or maybe as I am thinking about other recipes, I can find ways to incorporate the celery into my, into the foods that I'm making so that I don't waste them.

(06:50):

So I don't have to throw that, that ingredient out. Or so when it this is the only thing that's coming to mind, on this spot. So like a chicken salad sandwich, right. I might make a chicken salad sandwich for my family and use that celery as part of that, so that we can use it up and not waste it. So that's just an idea, right? Because I know that I have those ingredients. I find that my waste for food is less when I, when I do this method also looking at in the freezer, Hey, I've got chicken already. I don't need to go buy chicken. Or if, if there's a good sale on chicken, I might stock up. The next thing I like to do is look at any grocery ads. I typically just look at them on my phone.

(07:50):

I have, so we have fries here. I just downloaded the fries app. And I look on, on my phone. What's what's on sale for the week. I don't always buy what's on sale because who has time for that? Just kidding. No, I, it is important to me, but I also don't just buy something because it's on sale. Okay. I try to take that into consideration when I am planning out my meals to make sure, like, I don't know if something, so, okay. I'll, here's, here's another example. I ran to the grocery store this morning because we don't go shopping on Sundays and somebody didn't grow grocery shopping over the weekend. And we had to pack lunches and strawberries were on sale. So strawberries were super cheap this week, organic strawberries. So I was all about that. And I bought like three or four of those little carton things so that we could eat fresh throughout the, throughout the week.

(08:58):

And I can incorporate that into meals. I can incorporate that into breakfast ideas, so on and so forth. Okay. So then I sit down and I just make a list of what things I want to make. So I already gave you the example of the chicken salad sandwich. Okay. What do I need for that? I already have chicken. I already have the celery for it. I already have I make homemade sourdough bread. So that's typically what my family eats. And a lot of times I'll do like my own chicken salad sandwich as like a, a salad. just put it over some lettuce and call it good, you know, anyways. So then I make a list of all of the ideas or the thoughts that come to my mind that I'm like, yeah, that sounds good. Yeah. I think we could do that or make that work.

(09:59):

Then I know this is a lot of steps you guys, but I promise it's gonna make a world of difference. So one of the next things that I do is I look at the calendar and our schedule for that week. I keep a digital calendar it's on my phone. So it's really easy for me to just sit, sit down with pen and paper and, you know, look at the grocery ads, know what I have in my fridge pantry and just start writing things down, cuz it's all in front of me. I don't have to get up and run all over the place. Okay. So then I take into consideration what our week looks like as a family. And one of the things my husband and I do on Sunday evenings is we talk about the next week. Hey, some of the things we know are pretty standard.

(10:47):

You know, we have I have church things that happen with our youth group on Tuesdays. Our kids have church youth group that also happens on Tuesdays. My husband goes down to the church on Wednesday nights for other things. They have dance on Tuesday, you know, all of those things that are kind of pre-planned that we already know. We just briefly talk about them, but really what we're talking about is anything that might be out of the ordinary. So for example if we have a family dinner in the middle of the week or we have a birthday party or we have a different meeting or a different appointment that is out of our norm, we will update each other on. And we also keep a digital family calendar, usually it's me adding to it and my husband. Oh, okay. So, and so has dental dentist appointments or just different things like that.

(11:48):

So , we try to stay in the loop. And so that's one of the other things that I consider while I am planning my meals because Tuesdays and Wednesdays are very busy nights for our family because we have piano lessons, har lessons, dance lessons, church activities, blah, blah, blah, blah, blah, all of the, all of the things. And so on those nights, either I need to be prepared to do something in the instant pot, in the air fryer, in the crock pot, something along those lines or a one pan one pot meal, or we're gonna end up not having something super good. We could be going out to eat. We could do be doing drive through or pickup or something because I don't have the time to cook. I have about a 45 minute window and that 45 minute window has to entail making dinner, eating dinner, getting dressed, and ready, feeding the baby and getting out the door.

(12:57):

And if I am not prepared, something's gotta give right. Something has to give. And so on those two nights, it is really important for me to take that into consideration when I'm planning my meals. And so, like I said, a one pan meal, like I've done fajitas, chicken, fajitas, steak fajitas, and I've been able to do them on one cookie cookie sheet, one pan. And I've just been able to throw, chop everything up, throw it in, and then I can go feed the baby or I can sit down and get dressed and ready or get the other kids ready or or all of the things that need to happen before moving forward. And so again, like I said, that is something that I take into consideration when planning my meals. And then the next thing is to make down, to sit down and make my list.

(13:55):

Now, when I'm really on top of all the things and I'm doing pretty good in life, this is something that my mom, I saw my mom doing, growing up when she made her grocery list, she would make the list according to the way that she shopped in the grocery store. So we typically start with the fruits and vegetables right at the beginning. And so in the first column, I would write fruits and veggies or fresh produce or whatever you want to write. And then all of the things that I need in that section is where I would put tomatoes, apples, carrots, lettuce, if you, we buy some of the salad dressing that is in that area as well. And so if I needed salad dressing or something at the beginning of the store, I would go ahead and put it in. And then, you know, moving on to meats and our, our new grocery store here, you guys, I think has set up a little weird because the next section is like the meat section typically, and maybe this is not where everybody's is, but usually what I've seen in the past is like breads past, not pastes, more breads and like the maybe deli that happens in, in the store that they have.

(15:30):

And then you go on to the meats and the butcher and all of those things. But this one is kind of different. You, you end the produce and you go straight into the meat section. And so then I would write down, you know, ground Turkey and chicken and maybe some steaks or whatever I need in that section. And then you guys get the idea, right. Kind of break the store of section by section, make your list in that way. So you're not running all over town, going back and forth and forgetting stuff. And then actually let's talk about how I plan out my week. Cause I think this is also really helpful to people. You guys probably hear baby in the background so I don't plan out breakfast, lunch, dinner, snacks, all of that. What I do is I plan out my breakfast and I typically just plan out maybe two, maybe three ish items that we can rotate through through the week.

(16:39):

So I might do boiled eggs at the beginning of the week and apples or I something, right? Like whatever you guys typically do, or we might do breakfast burritos or I do a lot of smoothies. Some of my kids like smoothies, some of 'em don't . And so I just typically write down like smoothie, breakfast burrito, and then maybe a Kish or something like along those lines. And so I make sure that I have items for those three areas that we'll need for that week lunches. I typically do leftovers. But sometimes, you know, you end up eating more or you don't feel like leftovers. And so I'll once again, write down two to three items for lunch ideas outside of leftovers. So maybe salad sandwiches. I try to keep lunches pretty simple for myself. Since I am a working mom with a new baby, I need fast and easy during the day, cuz I don't necessarily feel like cooking.

(17:54):

And I know many of you guys work outside the home and so cooking is not a viable option. So being able to have something quick and easy for you to grab, I think is also important. And then the big things that I'm planning out is really dinner. Dinner is the meal that, well typically I cook breakfast for my kids. They typically have a hot breakfast and, and dinner. I don't cook for lunch and I joke with my kids, especially during the summer, I'm like, you guys have to eat again. you have to get eat again. You have to have three meals a day and they just look at me like, yeah, mom . So anyways, they're, they're actually getting to the point where they can cook and prepare things themselves. So that is a new adventure that we are on. And then so dinner is the big thing that I'm planning out and then also snacks.

(18:55):

So what, what kind of snacks do I want? I typically do a lot of fruit for snacks because it's quick and easy. I can grab an apple or a pair or some grapes or some strawberries as I'm running out the door to pick up kids or drop them off or while I'm in the, a business meeting or or something like that. They're that kind of stuff is really easy for me to, to consume. The, the next point that I want to talk to you guys about is what has saved me probably the most amount of time. And I know for many of you guys, you're gonna be like, it's one more thing, Shannon, but I promise it is going to change your life. And really the whole reason why I am making this episode, okay, here it is. This is the golden goose, the big, the big Kauna something that I think every family should do, or at least do something similar to this.

(20:09):

Because like I said, it's gonna save you a ton of time and frustration and energy later on in your life. So as you make these meal plans and these grocery lists, guess what? You can save them, you can save them and put them in a binder. I find that while I love digital items, there are certain things that are just way easier for me to have on hard copies. So I created a binder and this binder has my meal plan and my grocery list attached to it. I know it's not gonna be perfect. And because that grocery list may not have, I already could have some of the items in my home or like, hold on. How do I say this? So some of the items that I currently have in my home aren't necessarily gonna go on, on the list for me to buy at the store.

(21:12):

But if I already have a meal plan and I already have some kind of working template to work off of for my grocery list, it cuts down my time and it cuts down on my energy output. And I can, let's say the meal plan I make this week sounds great this week. And then we want to do something similar in two or three weeks. I can look at those past meal plans and draw on inspiration. Oh yeah, I forgot. We made that Asian salad and we all really loved it. I'm gonna make it again. And so that prevents for me also prevents that burnout of, oh my gosh, I'm cooking the same things. Now I will say, you guys might be experiencing this right now. Cause I had a little bit of it and I even know what it is. So one of the things that happens around the changing of the season, so here in Arizona, we have gone from, you know, normal spring weather and we're in the nineties almost up to a hundred and it's may you guys.

(22:27):

And so my body, my body's nutritional needs are changing. I need more fruit, veggies, melon, things like that because I need that added water and nutrients for my body. And so some of the things that I got into a habit or a routine of cooking and preparing I'm like, it just doesn't sound good anymore. And so having some of these meal plans from a year or two years, three years ago, whatever it may be allows me to say, you know what, oh, I forgot we made that. Oh, that sounds really good. And I can draw on that inspiration even if it's not the exact same. So that is just some of the benefits of having a binder and having, you know, this system put into place for you so that you don't have to worry about the headache. You don't have to worry about the overall and the frustration or the, what am I gonna make?

(23:30):

What am I gonna prepare? And you have some of those favorite meals in there. Now the other, the one other thing that I recommend doing is if you want to get really fancy I'll tell you, I tried a new pizza dough, crust recipe, and it actually turned out really, really good. And I was like, Hey, this was way simpler than I thought. And it was tasty and easy to make. So I am incorporating that into that binder for recipes in the back because I printed it off the internet and honestly I would forget where it is. So in that binder is also those recipes that are the tried and true and proven and you know, things that you might be getting from friends or whatever that you guys have fallen in love with. And so, again, as you go back and you look at the past meal plans and things that you guys have done, you can quickly find that recipe and you don't have to try to find that on the internet and find the link and, and all of that, again, you guys, I know this takes work and I I've been doing this for over five years now.

(24:52):

It is a wonderful thing when used regularly and it can save you a lot of time and energy and frustration. But it also takes work and it takes dedication in being able to do that consistently. So have grace and patience with yourself as you are developing your own method. I know some people don't do something as intensive as me. Some people just have recipe cards and they just put all of their recipes on the cards and they look through their own recipe cards when they need ideas. And then they just take that recipe card to a calendar or whatever they have to use to plan out their meals. And that's what they're taking to the grocery store is these little recipe cards. So whatever the method is that you guys are using, don't reinvent the wheel all the time. See if there's ways for you to simplify this.

(26:01):

I love a lot of variety of foods and so doing a taco Tuesday and a something Wednesday and a something Thursday like that doesn't work for me because I need to have variation and variety and also change with the activities and our lifestyle as our kids get busier busier. So those are my nuggets today for meal planning and meal prep. And like I said, I want to give you guys a gift. And this gift is the best foods sport. So as you guys are learning to change your eating habits and patterns and incorporate more whole foods and, and do all of these wonderful things. I want you to guys to have that guide to look at and to be able to say, oh, Hey, this recipe has B choy in it. Or this recipe has spinach in it. This is going be something that is going to help me.

(27:03):

And this is gonna nourish my body. So head over to the show notes, download your best foods guide. And I will see you guys in the next, before you go. I have one other special announcement while you guys are over in the show notes, head over and check out the wait list for the Hanson method. We are opening up new enrollment. in the end of may, early June. And this is for women who want to work with us. One on one in our VI I P coaching. This includes functional testing supplements, personalized protocols for six months. So as we help you develop these different phases of your healing and restoration process, we will be walking you through each one of those steps. So head over, get on the wait list. And I will see you guys on the next,

(28:05):

Wait before, before you go, please subscribe. If you found value in today's episode, leave us a review and share on Instagram and please tag us. We love your pretty

(28:19):

Please.

Hope is a holistic nutritionist, FDN-P and the founder of inBalance, a pilates based fitness studio franchise.

In the episode Hope covers: 

How a plant-focused diet can help build a healthy thyroid and how a plant-focused diet can rebuild the gut and how that helps support a healthy thyroid. 

• What are some benefits of eating a plant focused diet?

Connect with hope:

facebook.com/groups/livewholesomeandhealthy

facebook.com/hope.cowgill

instagram.com/thehopepedraza

[email protected]

.

.

.

SHOW NOTES AT 

Get on the Hansen Method waitlist. Click here. We open up the Hansen Method 2-3x a year so that we can fully support our clients to the highest degree possible.

Thinking about using nutrition and holistic health for restoring thyroid function? Learn EVERYTHING you need to know by joining our Free Facebook Group. Thriving Thyroid Balance Community.

Are you interested in learning more about your thyroid and finding answers? 

We got you! 

We have several different opportunities to work with us at several different price points and opportunities. 

Our signature 6-month program is called The Hansen Method, we offer this in a VIP setting with personalized plans and protocols, individual one on one coaching and incredible bonuses that change regularly. You can schedule a complimentary thyroid breakthrough call with one of our thyroid advisors. Click here.  If you have questions about the Hansen Method and want to discuss your specific situation and make sure this is the right program for you you can schedule a complimentary thyroid breakthrough call with one of our team members. schedule here. Hurry, my schedule fills up quickly and we only work with limited amount of women at any given time.

 Join hundreds of women who have improved their symptoms by 80% and lose on average 30lbs in the 4 months.  

Not ready to schedule a call, no problem. Learn more about the Hansen Method to see if it’s a good fit for you. Click here to learn more. 

We also offer The Hansen Method as a Self Guided option. 

Option number 1 for self guide is where you are totally on your own to go through the program content, make the changes and execute them on your own. Click here to purchase. 

Option number 2 includes group coaching and access to our members facebook group that will allow you access to our Thyroid Success Coaches and testing with personalized protocols. Click here to purchase.   

But one of our favorite ways to work with us is our Thriving Thyroid Coaching Membership Opportunity.  This is where many of clients first begin working with us. It allows you to get to know us, our system and start making changes before making a larger financial investment. Click here to learn more. 

CONTACT LINKS

• Website

• Facebook Community

• YouTube

• Instagram

DOWNLOADABLE RESOURCES

• Freedom From Fatigue Guide 

PAID RESOURCES

• Thyroid Recipe Book

AFFILIATE LINKS

• Branch Basics

Xo,

Shannon Hansen

P.S. Make sure to schedule our Thyroid Breakthrough call with one of our thyroid advisors. 

FULL AUDIO TRANSCRIPT

(00:00):

Welcome back to episode 83 and I am so excited. This is with hope and we are talking about how a plant focused diet can help restore gut health hope is a holistic nutritionist, a functional diagnostic nutrition practitioner, and the founder of imbalance, a Pilates based fitness. All right, you guys help me welcome hope to the show. Welcome back to the thriving thyroid podcast, where we choose to become empowered patients and take our health into our own hands. Hi, I'm Shannon Hansen, a Christian entrepreneur, a mom of three. And after dealing with my own health mysteries, I made it my mission to learn everything I could about the thyroid. I soon became certified as a holistic wellness practitioner, a functional nutrition practitioner and a functional diagnostic practitioner. And so much more. After that, I founded the revolutionary thyroid program, the handsome method as a health professional and a mom.

(01:06):

I fully understand the importance of having a fun, simple, and sustainable plan for achieving a responsive thyroid. So I share actionable and practical strategies for developing a responsive thyroid so that the ambition moms and women can gain freedom from fatigue and lose the thyroid weight once. And for all each week, I will be here for you along with my guest experts, we will be sharing simple and tangible tips that work for not only your thyroid, your hormones, your family, and your mindset, so that you can get back to living the life that you and vision for yourself. Welcome to the thriving Throid podcast. Welcome back you guys to the thriving Throid podcast. We have hope Praza on with us today, and I'm super excited to be talking to you guys about health, fitness, Pilates and how that it played is a role in thyroid as well. So welcome hope.

(02:06):

Yeah. Thank you. Thanks so much for having me.

(02:08):

Yeah. So for the listeners, give us a little bit of a background as to who you are, what you do, what you specialize in, all of that.

(02:18):

Yeah. So I am the owner of a brick and mortar plotty space, fitness studio. And so our studios are built on Pate's principles. We have six signature classes all based on Pate's principles. So they're all focused on mobility, flexibility balance in the core. It's like, you know, at the core of it is the core and that's kind of what our classes are based on. And in addition to that, I'm also a holistic nutritionist and a function diagnostic nutrition practitioner. And so I've kind of blended the two together while also having kinda two separate businesses with my nutrition business running online, and then my brick and mortar UMWA studio.

(02:56):

Yeah. Super fun. And how did you, so you started with Pilates and then moved into Nu nutrition.

(03:03):

I did. Yeah. Yeah. So my background is in dance and that's really what got me into Pilates. I danced for 20 however many years of my life. And so that kind of led me into Pilates, which led me down the path for the brick and mortar.

(03:15):

Super fun. So did you start doing Pilates like in college or?

(03:20):

Yeah. So it's funny. I was just thinking about this the other day too. I, I actually started doing floods when I was, I guess I was probably in high school. I would go to the gym with my mom and she would go to like, you know, they had the old school step aerobics classes, you know, and so we would do step aerobics and then like once a week they'd have floods and so I'd go with her, but then our really got into it when I was in college. And I just, I was teaching group fitness and then I just decided like Pilates, it just, it just kind of naturally learned that way, that what somebody recommended it like, oh, you should get certified. And so I just kinda started my path in Pilates as well. It just matched so well with my dance background and I just, I loved doing it. It I'm like, oh, I don't wanna teach it. So yeah.

(04:02):

Yeah. I love that. So I danced too. Awesome. Yeah, I did. So at my school we were very highly competitive in the dance field. Yeah. And so I made varsity team my freshman year Uhhuh, and that was like the first year, any varsity or any freshman had made yeah.

(04:21):

Made varsity,

(04:22):

Made varsity in like that's so cool. 10 years or something ridiculous. And so I love that and I, I, you know, I, a fan of Pilates and a fan of yoga and all of those things, they just kind of mm-hmm go together.

(04:36):

They do? They do.

(04:38):

And I, okay. So I took yoga my first like yoga classes were my freshman year in high school and my teacher was so weird and I was like, I, this

(04:49):

Is not, yeah.

(04:51):

I hate yoga if this is what yoga is. I hate it.

(04:55):

Not for me.

(04:57):

Yes.

(04:57):

Could totally have that experience though. And I mean, I honestly it's the same with Pilates too, and I think it's important too, for, you know, anyone listening, who isn't familiar with Pilates, like there are multiple schools of teaching with Pilates, you know, there's more classical based, more contemporary. Our studios are more contemporary based, so it's more functional movement. It's more like natural progressions and like a better, more functional flow to like the class and stuff, which is what I loved about it. Contemporary style. Cause it, it lit more just to like dance, how it all flows together and it all move, you know, mm-hmm so there is, and you'll always find, you know, there's teachers that you like in teachers that, you know, don't, aren't a good fit for you and it's the same with Pilates too. So you definitely have to find what fits best for you and what feels best for you and what you job with, you know?

(05:41):

Yeah. I, and I love that point because I feel like a lot of times with exercise and movement, people will try out, like you said, a certain class and they're like, oh, this isn't for me. Mm-Hmm . But I have a really good friend of mine who had her entire colon removed. Oh, wow. And she's been doing Pilates to help with her core muscles because obviously that's really important . Mm. And that's Pilates has been extremely beneficial and I love that. It's so gentle on the body.

(06:14):

Totally. Yeah. And that's really at think that's kind of the premise of my studio. Cause we do have some like higher intensity classes and stuff, but the whole, our premise really is like, this is for longevity. Like you can still do high intensity classes and it still be gentle on your body. Like, it doesn't mean you have to be, you know, pounding your joints or throwing, you know, 500 pounds over your head and stuff. Like you can still be gentle to your body and do a higher intensity class and high intensity. Really. It means so many things to different people. Like what's high intensity for me is not the same thing as someone who might be, you know, 70 years old or somebody who's, you know, a marathon runner who needs a little bit more to get their heart rate at, you know? So it's, it means different things to different people. And I think that's the great thing about pate and how we structured our classes. They're all multi-level classes. We don't level out level one, level two, you know, whatever. And so it provides a space for everyone to be included. It's, you know, it's inclusive and it, it gives a chance for someone who's maybe more, every beginner to have something to kinda strive for. And then there's always a way to make it more challenging, but it's, it's, it's safe for everybody. And yeah.

(07:23):

Yeah. So what would you say are the big benefits of doing Pilates?

(07:29):

Yeah, so obviously, like I mentioned before, the biggest benefit is gonna be the core and that's really the focus of Pilates. And it's important to understand that the core is not just your abs, right? Your course, everything from your shoulders to your hips. So it's that whole like trunk part of your body. And that's what the focus is. And we're not only focusing on like working, working, and strengthening the core, but also you know, using that to stabilize the rest of the body. So it's all about like moving one part of the body while stabilizing another parts are working those little tiny, stable laser muscles. You're working the core, you're working the spine, you're building all of those little tiny muscles comprehensively throughout the class.

(08:10):

I love that. And I, I, and you can correct me if I'm wrong, but a lot of the core muscles lend into like a gut health. Right. And the mobility that we see in your, just your GI track with the stomach and the intestines and things like that. So do you find that once people get started with you, that those things are shifting as well?

(08:34):

Yeah. I mean, that's a huge thing. It's funny. We just had a, do we also do teacher trainings at my studio, but we had one weeks ago when we were talking about that. Just how I, I think people underestimate the power of proper posture and how, when you don't have proper posture, I mean, it affects everything. It literally affects how your organs are configured in your body. Like it really does affect things. So yeah, totally. I mean, it can really it sounds so like, you know, melodramatic and we're talking about, you know, you hear cause it it's, I think it gets, we hear all the time, oh, this transforms your body. This says that really. And truly, there's so many transformative aspects of potties because it really can help with things like, you know, digestion and proper functioning of your organs and proper breathing. And you just, people don't think about that. We're thinking about posture that it's so much more than just where your bone, which are also, which is also important, but it's more than just where your bones are situated. There's so much more to it than that. So, yeah, for sure.

(09:32):

Yeah. And what are the, like, since I know you do a lot of teaching and stuff, what are some of those like misconceptions about Pilates? Because I'm sure they're out there, but

(09:44):

oh yeah, no for sure. And we get 'em all the time. And I think one of the things that I kind of mentioned before, and it's important to mention is that there are different schools of teaching was I've had people walk into my studio and, you know, be talking to them about is, and they're like, oh, well I don't, I don't like Buddie I tried it one time. I didn't like it. And you can't judge it by the one time, because you might have had a teacher. You didn't like, you might have been in a more classical class and maybe you're, you're better at doing hi contemporary. Maybe you you're better at doing class. You know, you have to kind of find what style suits you. So think, first of all, it's not all pate is equal and that all the classes are the same.

(10:16):

And two, I think the other biggest one we see is that Pilates and yoga are the same thing and it's not at all. so, you know, whereas yoga is more of, you know, holding positions for longer. And it's more about the flexibility and yes, there are plenty of yoga classes that build on strength and the focus is not the same. The breathing is not same where in Pilates, we're focused more on di formatic breathing and breathing from the diaphragm and, and like holding on the muscle contraction while you're breathing. Yoga's more about the belly breath, right? So it's, it's a totally different focus and it's definitely not the same goal, both great forms of movement and exercise, but not the same thing.

(10:57):

Yeah, yeah. Yeah. Well, and I, I love that because I just recorded an episode for the podcast with a guy talking about breath work. And I mean, obviously I think most of us are at least somewhat familiar with that. Mm-Hmm but he was talking about the difference of belly breathing, big breath, you know, breathing down into your stomach. And I was like, some of this stuff I have never heard of

(11:26):

yeah, yeah.

(11:27):

Before

(11:28):

It's true. Yeah. And we practice that when we're doing our teacher chatting, especially. And honestly, it, it sounds silly to say, but really people Mo a lot of people I'd say the, of people, at least that, you know, come through our doors really don't know how to breathe properly. And it sounds silly to say it, but it's true. And not only that, but people also aren't familiar with how to use their abs while they're breathing. Like that's like a novel concept to so many people come in. Like, I don't know how to use my AB and breathe at the same time. Like, don't you have to let go of your AB you know, it's so it totally is a whole different way of like thinking and which is why it's, you know, it's called a mind body exercise, cuz you really do have to connect the mind and the body for all the parts to work the way they're supposed to. And

(12:13):

Yeah, which I find really interesting, especially now that I'm pregnant and I'm like, oh my gosh, I can't breathe. you know, I'm like, oh, she's like super high up, you know? So I know my breathing has changed mm-hmm and anyway, he was talking about how women need to breathe different anyways. It's really just a fascinating Concepts. Yeah. I was like, I never knew that like yeah. And he was saying the same thing. We have to learn how to breathe. And I'm like, oh no, add one more thing checklist.

(12:51):

Yes it's.

(12:54):

So tell me hope. What do you let's kind of shift into nutrition. What are some of the benefits of eating more? Plant-Based kind of like a plant focused diet. What are your thoughts on that?

(13:07):

Yeah. So my approach with my clients is I call it plant focus. So you know, I'm, I, I am plant based. It works for me. I know it doesn't work for everybody, but I, I do, I am a firm believer that every, everybody should be eating more plants, whether it's all plants or not, everybody should be eating more plants. And so that's kinda the approach I take with my clients because the fact is that the majority of us don't get enough fiber. We don't get enough vitamins and minerals and we don't get of, you know, the, the benefits of eating a predominantly plant based diet. And for most of the clients I work with, there's some sort of like gut issues going on and which can lead to other things. And actually just did a masterclass talking about thyroid about the thyroid and connecting the gut and the thyroid and sub and really the benefits of eating plants while there's like a bazillion of them I could talk about.

(13:57):

But for just for, to narrow down a few big ones, first is the fiber, like I mentioned, and for so many things, obviously I think most of us know that fiber helps keep us regular, but really it's so much more than that. Fiber helps you full fiber helps stabilize your blood sugar. Fiber helps the breakdown when it's broken down in your body is broken down into short fatty acids. And this is really what helps create a healthy gut environment. It helps promote healthy bacteria. It provides food for the bacteria that's in your gut. It helps promote healthy stomach and intestinal lining. So there's so many benefits of the that's in the that's in. And then in addition to that, it can also help it can help you keep a healthy weight because it can help excrete excess, fatty acids help excrete, excess cholesterol out of your body. And then, and then the vitamins and minerals, of course implant, you know, you get the antioxidants and all those good things that help you know, lower inflammation and stuff comes from plant food, plant-based food as well.

(14:58):

Yeah. So when you say plant focused,

(15:01):

Mm-Hmm

(15:02):

What does that, what does that mean for you or what, yeah, yeah,

(15:06):

Yeah. It's really just putting a focus shifting the focus on the plate. So for the majority of my clients, none of them are really coming to me to be vegan. And I get those conversations in the DMS all the time. Like I'm not looking to be vegan. I'm like, well, good, cuz I'm not gonna tell you to be vegan so it's really just shifting the focus to more plants. So it's just maybe making the meat portion on your plate a little bit smaller and filling the rest with plants. So it's just putting more focus on plants. Maybe, maybe it's eating, you know, one solid plant based meal a day making just one meal a day plant based. So it's really just shifting the focus where it's not so much focus on the meat that's on the plate or the, you know, whatever animal protein or whatever that you're eating, but it's really filling your plate with mostly vegetables, which can still be full of protein and fiber, like, you know, lentils and Lago a other legumes in quinoa. So there are plenty of ways to get what you're looking for in the animal based food. Like which of those people, it's all about protein, right? There's plenty ways to get it, but it's just kinda shifting the focus. So it's more plants on your plate than it is animal products.

(16:05):

Yeah. And, and I find, I love this because that's kind of how I grew up and then life happened and I got married and I was introduced to like other ways of eating mm-hmm right. But my, my parents were both very health conscious. My parent, I remember for a period of time they were vegan. they were watching their cholesterol. They were watching sodium. My parents were just very mindful and that we would sit down and like three fourths of our plate would be plant based mm-hmm and then we would have, you know, some kind of like maybe meat or a caserole cuz we kind of have a big family, you know, like some of those things. Yeah. But a I I'm finding the more that I work with women, not everybody is brought up that way. Mm-Hmm yeah. So for you, how, like how were you brought up? What were your beliefs around food prior to plant-based or plant focused?

(17:10):

Yeah, yeah, yeah, yeah. So my mom was very high health conscious too. We didn't, I didn't grow up plant based or anything. We did eat meat growing up and stuff, but my mom was, my parents both were pretty health conscious. Like they were the more health conscious in the, in the sense that they were like tried all the fad diets, you know, like I remember they had the sugar bus for book and they had the you know, Mediterranean whatever, but, you know, so they kind of tried the things like, so they were health conscious mm-hmm you know, my mom wasn't, you know, never bought a sugary cereals, that kinda thing that I grew. And I grew up with a ton of digestive issues and, and it wasn't for meeting a lot of junk food cause we didn't, we didn't have that at my house.

(17:49):

Sure. And so, you know, I had multiple doctor's appointments, a lot of tests. I, I had probably four colonies before I was like 17 years old, just trying to figure out what was going on. So and then really that's kinda what led me down this path to be interested in nutrition really, because I just wanted to figure out what was wrong with myself cuz is really at the end of the day, the doctor was just like, oh, it's IBS. Which is like, basically they're like, I don't know. You're yeah. so, and, and they didn't, you know, they don't give you anything to do or try or it's like, okay, that's it. So I'm like, okay, well that's great. So as I kinda got older out of high school, I kinda started reading books. And then right out I read a couple books on eating plant based. And I was like, okay, I'm

(18:37):

Gonna try it out. What do I have to

(18:39):

Lose? Exactly. So I literally did it overnight. I just was like, okay, tomorrow I'm gonna be vegan. And, and I did. And, and, and my felt, I mean, it was probably a few weeks into it. I was like, I could tell, I felt a difference. And so it worked for me. And so that's, that was my kind of journey to get there was that it worked for me. I felt better. My skin was clearing up. My allergies got better. Like all these things started kind of a fixing themselves and I'm like, okay, well it works for me. So there's

(19:06):

Something here. Mm-Hmm yeah. Oh, I love that. And now I feel like my journey is a little similar. I didn't have a lot of digestive issues that I knew about. I felt like I was pretty regular and things like that, but my parents did. , mm-hmm this is so embarrassing, but well, not for me, I guess, but like my dad, he would fart, he would pass gas and it smelled so bad. It would clear the room. Right.

(19:41):

(19:42):

Like, get outta there. And it, like you said, we were eating pretty healthy. My, my dad hunted, we ate, you know like game, you know, deer bear, you know, things like that. So it wasn't like we were on this terrible diet right. You know, we still eat ice cream and had cake and you know, things like that. But I didn't like you, I didn't grow up with a lot of sugary cereal. Like you probably the most sugary cereal I had was Cheerios. Yeah.

(20:16):

That too was cheer

(20:18):

Cheerios or rice crisp treats like Uhhuh, you know, we didn't grow up on cinnamon toast crunch. And if we did ever get lucky charms or something, it was like gone in a day. Yes because was so rare. So

(20:34):

Yes. Yes.

(20:36):

And, and I, I, I really appreciate finding people who grew up kind of similar to me where parents were health conscious, they were working out, they were, you know, watching what they ate mm-hmm they were taking care of their body and yet we're still experiencing health issues.

(20:55):

Yep, totally, totally.

(20:56):

And that, I think that this is such a great topic in the sense of you can be doing air quotes here, all the right things. Mm-Hmm , you can exercising, you can be sleeping, you can be eating, you know, watching your sugar and things like that. And still have something a little bit off. But when you shift your diet, like what you were talking about, there can be healing mm-hmm right. Mm-Hmm that can take place and the importance of fiber and just all of, all of these things I think gets beautiful.

(21:27):

yep. Absolutely.

(21:29):

To realize. So how is this related to the health of our thyroid?

(21:37):

Yeah. Good question. So you know, as you know, and as I'm sure most of your listers know, there's a lot of things that can contribute to thyroid issues, right? Like it could be a million different things. And actually the master class, I did a couple months ago last month, last month we kind of dove into a little bit of like all these possible things could be it. So basically it's like, it can be anything , you know, so for me connecting it to healthy gut, cuz that's really kind of, my focus is a healthy gut. It's balancing out, it's keeping a health first, it's keeping a healthy balance of gut bacteria, right? So it's, mm-hmm, it's preventing any dysbiosis, which can cause things to go wrong with all parts of the body, including your thought, right. Making sure the good and the bad bacteria are in balance, making sure that you do have a healthy gut with, with that balance of good, bad bacteria to keep out any potential like parasites or pathogens that can come in, which can also cause things like thyroid issues and it, and, and it's also about keeping, you know, a healthy endocrine system and keeping the adrenals working properly.

(22:38):

So all of those other organ systems that all work together with a thyroid, it's it all for me and in my world, it really all starts with a healthy gut. And so and so that's what I have, you know, my clients are working on just building this healthy gut biome microbiome that helps keep all of these other organ systems working in check. And then also it's also about, you know, limiting as much inflammation as possible inflammation is what causes a lot OFID issues as well. And so, you know, eating fruit foods that are high vitamins and minerals and antioxidants to, to find that those good anti-inflammatory foods to help limit any inflammation. And at the same time, it's not just about what you eat. It's about, you know, managing stress and sleep and getting proper exercise. It's all of those things that work together really to help promote this healthy environment in our body to prevent or to, to keep all our organ systems working in the right way.

(23:37):

Yeah. So you talked about the importance of a healthy gut microbiome. And I, this is one of the questions that I get asked a lot is, well, I take a probiotic, so shouldn't everything be okay. Right. What do you, what are your thoughts on that? And maybe where can, where can people get started if they're yeah. Struggling with the get

(24:02):

Yeah, no, it's a good question. I get that question all the time. I'm too. My mom actually just told me to say that, well, I'll take my probiotic. I'm like, OK, well , I mean, and it's kinda one of those things where, you know, you've probably heard the phrase like you can't you can't work off a bad diet, you know, like working out all the time, isn't gonna fix anything. If you're eating like crap all the time, it's kinda the same thing with your probiotic. Like yes, a probiotic is definitely beneficial, but you are dealing with like chronic dysbiosis where you have so much bag bacteria, that's outweighing the good, it's really not gonna do much good. And if you're not seeding the good bacteria that's in your gut, then it's really not gonna do any good. So really what, what you're looking at is you wanna have a good probiotic and a good prebiotic, whether that, whether that's in supplementation or whether it's from food, but we're looking at like Mo plant-based foods.

(24:48):

And there's a lot of, you know, specific ones you can look at, but really most plant-based foods are gonna be good food for your healthy bacteria. And that's, what's feeding the probiotics that you're taking. So if we're not helping those healthy get bacteria to flourish by feeding them, then the it's not doing any good. And then at the same time, if there's any sort of you know, pathogen or parasite, that's gonna throw off things too. And it's really gonna like basically cancel out, you know, a lot of the good bacteria that's supposed to be doing its job. And then another thing that can happen is, you know, if there's any sort of intestinal permeability, like leaky gut going on, then that's also gonna cause cuz that's just causing inflammation to go hay wire in your body and that's gonna mess up all the, the bacteria in your gut too. So the probiotic's not really gonna do much good. If you've got like this mucosal lining in your intestines, in your stomach, that's just like leaking out stuff all over the place.

(25:44):

Yeah. This is, I like this topic and I obviously at the time of recording, I'm still pregnant and one of the things. So I'm ending like my, my gestation period. I'm 10 days for my due date. Oh my gosh. I know. Just try to like squeeze it all in. Yes but one of the things I'm thinking about, and this might be TMI, I think a majority of our listeners are female and they've had kids. They get it. Yeah. They get this, they get it. mm-hmm but that first bowel movement, after having a baby can be scary, traumatizing, totally. You know, all of the things. And so as I've been preparing for pregnancy, I'm like, I am going to increase my fiber intake because whatever is happening in my digestive system, I want it to be easy

(26:40):

Yes, yes.

(26:41):

To, to pass

(26:42):

Absolutely.

(26:43):

After having the baby mm-hmm right. Being more natural minded, obviously I, if you need a stool softener. Okay. Fine. But like I would prefer to go more natural route. So fiber increasing that fiber and then also for me, making sure I have magnesium in my system to just keep things calm,

(27:03):

Keep moving. That's right. That's

(27:04):

Right. Yes. And so I, I just, I appreciate this conversation because gut health and what you're getting at is keeping things moving so that we don't have this buildup of pathogens and gut dysbiosis and leaky gut and things like that. And I find, especially with, we see a lot of constipation. Yep.

(27:25):

For sure.

(27:26):

So then things are just sitting there mm-hmm and we feel heavy and bloated and gassy and UN uncomfortable mm-hmm and focusing on the fiber and the nutrients that you're eating can make a big difference. Yeah. for someone who let's say is like brand new to eating fruits and veggies, you know, maybe we have some clients who I'm gonna say, are they CA they categorize themselves as picky. Right. I don't like a lot of fruit. I don't like a lot of veggies you know yeah. I for drive through or whatever it is. So for someone just getting started on maybe their journey and trying to increase that fiber content, where would be a good place for them to start.

(28:15):

Yeah. That's a good question. So when I'm working with clients who are similar to what you're saying, or they're, you're not, not so much used to eating plant-based meals, the easiest way I think to get started eating just more plant-based meals is starting with breakfast, breakfast, I think is the easiest meal of the day to make plant-based right. You you know, change up your regular yogurt for plant-based yogurt. There's some really good cashew and almond based yogurts out there. You you know, eat oatmeal with some hip seeds and, you know, make it a good protein packed fiber meal instead of eating, you know, eggs or sausage or, you know, whatever protein you eat for breakfast. So I think getting started with breakfast is the easiest way. And then, and then from there, it's just figuring out ways that are figuring out some good, like smart substitution.

(29:05):

So if you you're wanting to replace you know, maybe you have a few favorite dishes and I, I start with my clients do this too, like pick a few favorite dishes that you like to make very easy. And then let's talk about ways that we can make those plant based. So if it's, I'll take something easy, simple, for example, like if you're making like a POS like spaghetti with like a meat sauce okay. To my, when you make that let's use some seasoned lentils instead of the ground beef that you usually use. Right. So just learning ways, just to tweak things here and there. So again, you don't have to eat plant based 100% of the time, but just making those tweaks here and there to incorporate more plants into your meal is gonna change things. Just, you know, it's just a simple way to change those things up.

(29:48):

Yeah. And I, I have kids mm-hmm so I feel like as a mom, I have to be super creative yes. In how to get veggies into my kids' diet. And so I kinda, I personally play a game with myself. where, like, if I'm you, you brought up spaghetti or whatever, you know, like a pasta sauce. Mm-Hmm I will finally grade like zucchini. Yeah. Posh

(30:15):

Carrots,

(30:16):

Carrots. Yep. All of those types of things. And when I'm simmering sauce, I put those in there. So it kind of cooks 'em down a little bit. And then I remember one time I was sitting at the table and we were eating, I think it was like bake Edie or something like that. And I asked my, my kids and my husband to see how many veggies they could find in . That's

(30:39):

Awesome. And we

(30:40):

Had that said that that's great.

(30:43):

Oh my gosh. That's so cool.

(30:45):

Yeah. And it was, it was just fun. So yeah, I think that's the other thing that we can do with food is try to make it fun for yourself, make it fun for your kids, for sure. And be sneaky. And I find that, like you said, breakfast is a great place to start whether it be smoothies or, you know, a yogurt, like a coconut yogurt or a cashew yogurt, or mm-hmm, something like that. Because also, and maybe you can speak more into this. It's helping to stabilize those blood sugar levels right. For the day. So do you wanna share a little bit about that?

(31:23):

Yeah. Yeah, for sure. I mean, and that's, I, you know, I was mentioning fiber before and that's really like the beauty of fiber is that it does help stabilize blood sugar. It keeps your insulin levels stable. And and I agree, I think you know, I, I have a lot of clients come to me too that a lot of them either they're not used eating breakfast cuz they're like in a rush in the morning or they go, well, I'm not really hungry in the morning kind of thing, which, which I can appreciate, I could totally get it. But at the same time, I also think it's important too. Like you're saying, like to start the day off with something that's really gonna stabilize your blood sugar the rest of the day and to keep you from like binging at no, because you haven't eaten since six o'clock the night before. So yeah. I think it's a great way to keep your blood sugar stable and to kinda get your day started off where your blood sugar is at like a good level because you've had the fiber and you've had all those things that are helping stabilize it.

(32:13):

Yeah. Yeah. I find that for my clients who do that throughout the day, there's sugar cravings. Mm-Hmm are less

(32:22):

For

(32:22):

Sure. Right. Instead of waking up and I'm sure you experienced this as well, your clients, they wake up, they go straight to the coffee pot yep. Add in all the creamers and the sugars and everything to make it taste good. Yep. And then by, depending on the person by 10 o'clock by noon, they're crashing,

(32:42):

Crashing. Yep.

(32:44):

Instead of eating something and I, I don't know again, what your philosophy on coffee is. I tell my clients, if you wanna drink coffee fine, but we need to get a breakfast in you first

(32:55):

Mm-Hmm

(32:55):

because most people are, like I said, dumping in extra stuff to make the coffee taste good.

(33:04):

Yes. Right.

(33:05):

And then it's, it's causing that midday crash totally. A little bit later.

(33:11):

Yes. Yep. Agreed.

(33:14):

All right. Well, hope I have loved this convers. Is there anything you would like to share just in closing about the thyroid or the gut health or Pilates or anything to help people get started?

(33:29):

Yeah. I think, I mean, I think just like anything else, I think it's just starting small. So I think it's you know, if you're wanting to incorporate more plant-based meals into your day, then take my, and start with breakfast. And maybe you start with a plant-based breakfast a few days a week and you kinda increase from there, but it's really just small, just little small tweaks that really are gonna make a difference in incorporating more plants. And then like you're saying too, to your point, just be more creative with it. And so throwing in veggies and you know, your smoothies and your sauces and your bins, that's, that's what we do at our house too, for my kids, you know, spinach and, you know, put those in the muffins. They have no idea, but just getting creative and making little small tweaks to dishes you already like to making those plant based and not trying to tackle it in which is why I like to use the word plant focus rather than plant based because people don't do well with the restriction right. With really restrictive diets. And so I think plant focus kind of broadens it up a little bit. And so I'm not telling you, you need to go be a hundred percent plant base. It's just opening yourself up to eat to, you know, being more creative and implementing more plants into your food that you're already eating and just you know, doing it just little by little, just little tweaks in there.

(34:42):

Yeah, absolutely. I agree. 100%. I am one of those that doesn't do well. with restriction

(34:51):

Of none of us do none of us do.

(34:54):

If you tell me like, you can never eat this again, I will be like, I'm going to eat that watch

(35:00):

Watch. Exactly.

(35:03):

And I think for me, part of it was, I was 100% gluten free and dairy free for over five years. Mm-Hmm . And I finally got to the point where I was like, I just want some bread that actually tastes good. Right. You know? Right.

(35:18):

Yes.

(35:18):

And, you know, being able to incorporate that and, and now we do sour, no bread from time to time. But I, I just got to the point where I was like, no, like I'm done with this. This

(35:32):

Sucks. It sucks. Mm-Hmm

(35:34):

yes. So thank you. Hope. Where can people find you connect with you on social media and learn more about all the fun things that you do?

(35:44):

Yeah. So on Instagram, I'm at the hope Praza you can also find my Facebook group. That's really the best way to kind of get started in my world to get lots of cool free stuff. It's live wholesome and on Facebook and yeah, both of those are great channels to get started.

(36:03):

Amazing. We will make sure to link all of this up for you guys in the show notes. And we will, we'll see you guys on the next.

(36:24):

Wait, before you go, please subscribe. If you found value in today's episode, leave us a review and share on Instagram and please tag us.

(36:35):

We love yours,

(36:38):

Please.

When I was trying to restore thyroid function, I went from crash diet to crash diet trying to figure out how to lose weight. 

As a nutritionist and practitioner, my extra weight was really taking a toll on my mental wellness. "how could I help other people get healthy if I couldn't lose weight..." I was supposed to be the picture of health and I was falling flat.

The body needs to be worked within a specific order, in this episode we talk about building the body's barrier systems up so that the body can absorb the nutrients it needs to reset and restore itself. 

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SHOW NOTES AT 

Get on the Hansen Method waitlist. Click here. We open up the Hansen Method 2-3x a year so that we can fully support our clients to the highest degree possible.

Thinking about using nutrition and holistic health for restoring thyroid function? Learn EVERYTHING you need to know by joining our Free Facebook Group. Thriving Thyroid Balance Community.

Are you interested in learning more about your thyroid and finding answers? 

We got you! 

We have several different opportunities to work with us at several different price points and opportunities. 

Our signature 6-month program is called The Hansen Method, we offer this in a VIP setting with personalized plans and protocols, individual one on one coaching and incredible bonuses that change regularly. You can schedule a complimentary thyroid breakthrough call with one of our thyroid advisors. Click here.  If you have questions about the Hansen Method and want to discuss your specific situation and make sure this is the right program for you you can schedule a complimentary thyroid breakthrough call with one of our team members. schedule here. Hurry, my schedule fills up quickly and we only work with limited amount of women at any given time.

 Join hundreds of women who have improved their symptoms by 80% and lose on average 30lbs in the 4 months.  

Not ready to schedule a call, no problem. Learn more about the Hansen Method to see if it’s a good fit for you. Click here to learn more. 

We also offer The Hansen Method as a Self Guided option. 

Option number 1 for self guide is where you are totally on your own to go through the program content, make the changes and execute them on your own. Click here to purchase. 

Option number 2 includes group coaching and access to our members facebook group that will allow you access to our Thyroid Success Coaches and testing with personalized protocols. Click here to purchase.   

But one of our favorite ways to work with us is our Thriving Thyroid Coaching Membership Opportunity.  This is where many of clients first begin working with us. It allows you to get to know us, our system and start making changes before making a larger financial investment. Click here to learn more. 

CONTACT LINKS

• Website

• Facebook Community

• YouTube

• Instagram

DOWNLOADABLE RESOURCES

• Freedom From Fatigue Guide 

PAID RESOURCES

• Thyroid Recipe Book

AFFILIATE LINKS

• Branch Basics

Xo,

Shannon Hansen

P.S. Make sure to schedule our Thyroid Breakthrough call with one of our thyroid advisors. 

FULL TRANSCRIPT

(00:01):

This is episode 82, 1 fatal mistake you could be making with your thyroid. Welcome back to the thriving thyroid podcast, where we choose to become empowered patients and take our health into our own hands. Hi, I'm Shannon Hansen, a Christian entrepreneur, a mom of three. And after dealing with my own health mysteries, I made it my mission to learn everything I could about the thyroid. I soon became certified as a holistic wellness practitioner, a functional nutrition practitioner and a functional diagnostic practitioner. And so much more. After that, I founded the revolutionary thyroid program, the handsome method as a health professional and a mom. I fully understand the importance of having a fun, simple, and sustainable plan for achieving a responsive thyroid. So I share actionable and practical strategies for developing a responsive thyroid so that the ambitious moms and women can gain freedom from fatigue and lose the thyroid weight once. And for all each week, I will be here for you along with my guest experts, we will be sharing simple and tangible tips that work for not only your thyroid, your hormones, your family, and your mindset, so that you can get back to living the life that you envision for yourself. Welcome to the thriving gyroid podcast.

(01:29):

Welcome back to today's episode today is kind of a different episode. I don't know, I don't know exactly what to call it. So I wanna talk about one of the fatal mistakes that I see happening for people in general, when it comes to health, when it comes to their thyroid on and on and on. So just the other day yesterday, I had a lady reach out to me on Facebook. She told a little bit about her situation. She says she's looking to lose weight. She's done a lot of work on herself in the past. She's spent tons of money on supplements and testing and naturopathic doctors and hormone replacement therapy. And since all of this, she has gained 20 pounds for total of about a 40 to 50 pound weight gain according to her right everybody's body is a little bit different and we need to keep that in mind, but she was really reaching out to ask if, you know, one of our programs would benefit her.

(02:40):

She's already gluten free. She's already dairy free. She walks five, five days a week. But she's still unable to lose weight. So anyways, this was through Instagram. And if you guys Instagram me, I will typically send you a message. Especially lately I have been using a lot more of the voice messages and she was just so kind she was like, I did not expect this to be a full on conversation. And anyways, we, we sent several messages back and forth to each other, but the big thing that I wanted to talk about and addressed date really stemming from this conversation was the fact that this poor lady has worked with an apathic doctor. She has spent tons and tons of money on trying to get healthy and feel in her skin and lose weight and balance out her hormones and all of these different things.

(03:44):

And she's trying to go the natural route and, oh, there's kind of a lot to this story. So I'm trying to figure out the best way to, to go about this, but really what I told her. And, and again, based off what she was explaining to me is we have to work with the body in a specific order. And one of the things that her naturalpathic doctor wanted her to do was cleanses and H C, D H C G diets and all of these things. And I was like, I, I am trying to find nice words and not that I don't wanna be nice, but I don't know, you know, obviously the full situation, this could be warranted or whatever. My thought on the H C G diet is one that I'm not fond of. And let me tell you why. So this is a personal story.

(04:50):

So I feel like I can, you know, speak into that a little bit, but I had, I was seeing a natural pathic doctor a while ago several years ago. And he recommended that I go on this CG diet as well. I was not able to lose weight. I was really struggling and battling with my personal self image. And he was like, oh, you, you, you know, your thyroid is fine, even though it was not fine, by the way it's fine. You need to do all this work on your adrenals and this and that. And I'm like, okay. And I did that for several months. And I went back in and I'm like, listen, the weight is not coming off. I've hired a personal trainer. I've gluten free. I'm dairy free. I have cut out sugar. I've cut out all processed foods. I have cleaned up my diet to the point where it is almost ridiculous that I can't even enjoy food .

(05:45):

And he said to me, well, we can put you on meal replacement shakes. And I said, Nope, I'm not gonna do that because I want to learn. And I believe in whole foods, real foods, and I just mirror replacement shakes, especially the company that he was recommending was not my favorite because I knew the ingredients in there. And I knew that they were harmful. Okay. So he said, well, option number two is you do the HDG diet. And I said, okay, give me some more information on that. And I went home and you guys, I was seriously thinking about this. And I went home and I talked to my husband about it. And I said to him, I was like, I am supposed to be teaching people how to get healthy and lose weight and feel good in their body. And I can't even say that I feel good in my body and my, and so I'm trying to be this quote, unquote poster child for health, and really I hadn't dove into you know, thyroid specifically at that point was just kind of helping everybody.

(07:01):

So I was supposed to be in my mind this perfect picture and this perfect image of what health looked like. And my self-esteem was really tanking. It was not tanking. It was really just taking a hit because I, I didn't feel good about the way that I looked. And he said, you know, I support you. I love you. You can do whatever you want. He said, but you are trying to teach people how to eat and how to take care of their body. And you're over here thinking about considering this, you know, this is what I've heard you say for a long time is that this is something that you don't believe in. And I am so thankful that he said that because that was really the moment where I was like, okay, I have to figure this out. And that I left that doctor because I clearly we were not getting in the right direction.

(08:03):

And so I started going to see, you know, different gastroenterologists and endocrinologists and biological doctors. And I started spending all this time and money and energy and effort towards figuring out the answer and the solution because me and this guy were just totally on different pay ages. And I was getting sucked into the quick fix. Okay. The H C G diet, would've been a quote unquote, quick fix. I, I am pretty sure I would lose weight on that, but at the cost of my hormones, at the expense of damaging my hormones, even more for the vanity of losing weight and being skinny, and for me, it came down to that was not a good ethical choice and decision for me. So again, this person that I'm talking to is do we, their doctor had recommended things like that. A cleanse, a meal replacement shakes, the H diet, all of these different things.

(09:15):

And so here is the big fatal mistake that I see happening for so many of us. And that is this idea, and this concept that we need to cleanse, we need to go on a restrictive diet, blah, blah, blah. And that will be the answer that will be the catalyst for everything else. When I don't believe it is, I believe the body works in specific orders and specific processes. And that is what I have all of my clients do when they are working with us. And, and I'm gonna share with you today in this episode, get out of pen and paper and make sure you head over to the show notes, know how to find those you know, visit our website, whatever you need to do to, to, to get this down. If you're driving in a car, don't get outta pen and paper, come back to this episode and take notes later.

(10:19):

Okay. So here is what I want you guys to consider. And the process that we have our clients work with us is we want to rebuild the barrier systems inside your body. First, I'm not saying cleanses are bad. I'm not saying restrictive diets are bad. I'm not saying that all of these other things are quote unquote bad. What I am saying though, is that we have to rebuild these processes in the body for long lasting results. Okay. So let me give you an example, actually, I'm gonna tell you two things that we have all of our clients do, even before we do testing. Again, this is not medical advice. This is, we have an intake form and we are able to get at least some data with our clients before this. Okay. But, but we have them do two things. The first thing we have them do is we start having them take digestive enzymes HCL with Pepsi by pure encapsulation is our favorite.

(11:33):

That's my favorite anyways. and the reason I start there is because we want to be rebuilding stomach acid. The stomach acid is a low quality or poor quality when it comes to thyroid. Now, if you have conditions like ulcers or things like that, that might not be the best digestive enzyme for you, but that's the one that I typically recommend for our clients. Now, what, that it's gonna do a couple different things. So your stomach acid should be very, very acidic. And with it being a such highly as acidic and in a good quality, it is going to break down and kill parasites, fungus, mold, bacteria, all of these pathogens that are trying to get inside of your body and rebuilding this process is also going to lend to mineral balancing inside the body. Meaning you're gonna be absorbing the nutrients in your body at a much better and a much faster rate, which is going to improve and accelerate the hormone balancing inside of your body because your body is gonna have the nutrients that it needs to fix the rest of it.

(12:57):

Right? So with stomach acid, we need zinc. We need sodium, we need potassium, and that's going to lend into the absorption and the breakdown of proteins and carbs and B vitamins and iron, which is going to give you the energy. So you can cook and prepare your meals. It's also going to lend to the body's ability to break down the proteins and add energy, help you sleep better, help your body composition. There are so many benefits with that one supplement. Okay. Now the sec thing that we do is we also start to feed the body with probiotics now, and this is a mistake that I made for a long time. So I'm gonna be kind of vulnerable. I just thought, Hey, a good high quality probiotic is gonna be great. Start 25 billion, and then get up to 50 billion and then get up to a hundred billion.

(14:00):

And, you know, we want ones that have to be refrigerated. And, you know, there's certain things that we were looking for and all of that is good. But what I have come to learn and to realize over the last several years is the fact that there are certain strands of probiotics that lend to the benefit of certain conditions in the body. So things like SLAR is going to help with the reduction in killing off bacteria in your body. So if you have a condition like HPI or SIBO or something like that, it's going to help with that inside the body. There are other strands that help with seasonal allergies and other strands that help with skin issues and things like that. So what I recommend, especially not knowing all of you, the listeners cases is taking a probiotic, a good high quality probiotic. We love CLA labs pure encapsulation Genestra I'm trying to think there's a few other, like thorn has some good ones.

(15:06):

Those are some of my top companies that I recommend. And what you are looking for is different strands of probiotics. So as you're rotating through these different strands or rotating through every three to six months, you are getting different strands and rebuilding the population of the gut flora. And the hat is going to help with the body's defense mechanisms, because the fungus and mold, the bacteria, you may have been tested and everything comes back, quote, unquote, fine, or normal or whatever it may be. Oh, nothing's there. Let me tell you. , it's probably there. And it's most likely hiding in the biofilm of the body and it is being disguised. It is not being pulled forward. And this is why healing and restoring the body. It's a process don't ever expect things to magically get better in 21 days from a diet or in 30 days, or in 60 days, it's going to take time.

(16:22):

And it's a process. It's a season we're moving and we're shaking through all of the different areas and avenues of life for me right now being still postpartum. how long can I say that you guys she's like she just turned four months I'm nursing and doing all those things. My nutritional needs are drastically different than when I am not nursing or pregnant my needs. There are also gonna be very different than so who is per menopause or menopausal because it's just the season of life that we are in. And it takes time to pivot. It takes time to understand what's going on. So the biggest pitfall that I see happening again, I'm gonna re I'm gonna reiterate this is going on a cleanse or a restrictive diet without rebuilding the body's defense mechanisms. So before you pick another diet or you try something crazy or a new supplement or whatever, it may be that somebody out there is recommending, I would love for you to do one of two things.

(17:40):

Number one, you can get on our wait list for the Hansen method. We will be opening up our six month signature program here pretty soon. And so you can get on the wait list for that. We will, we will contact you when we're starting to get close. We will reach out to you through text message or email, whatever you prefer, whatever you put on the form and we'll sit down and we will make sure that at working with us is a good fit. So that's option number one, option. Number two is to work on rebuilding those barrier systems. I gave you two really great things to get started, especially before you start going and adding in supplements and diets and blah, whatever you decide. I would love for you to just head over the two, the show notes, either get on the wait list, work with us.

(18:40):

If that's financially a possibility, if not, you can look at our membership program. It's a month to month subscription, where we are coaching you and giving you all of the skills and tips, some strategies that you need to rebalance out your, your thyroid and your hormones. Or you can check out our link with Wellevate where we offer you guys discounts on your supplements. And I have listed my favorite supplements in there. So you know that you are getting good, good, high quality things, because let's be honest. I, I am a lover of all things, Amazon it's so quick and easy things come to my door the next day. you know, and I don't have to wait very long and free shipping and all of those things. But one of the issues with Amazon, as we know, when it comes to supplements is that there are no regulations on how the supplements are being stored and their shelf life and all of the things like that.

(19:44):

So we don't, even if it is a good brand or good high quality, there's no regulations that are ensuring the efficacy of the supplements as they are stored on the shelves. And so head over to the show notes, I would love for you to take action with whatever fits into your budget, whatever fits into your timeframe. If you have questions, please head over to Instagram, thriving thyroid, send me a DM and let me know that you need a little bit of help, and I will do my absolute best to give you some kind of help, or if you need pointing in the, the right direction that I am, I'm here to help. Now keep in mind. I cannot give you specific medical advice. I can listen, and I can point you to right directions and share with you research and all of those things. So I will see you guys on the

(20:46):

Next, wait, before you go, please subscribe. If you found value in today's episode, leave us a review and share on Instagram and please tag us. We love your.

Tony Winyard has lived in 12 countries, visited 80+, DJ'ed for the world's richest man, won UK Wedding DJ of the year, interviewed scores of A list celebrities on radio and now helps people to do the things they want to do, but are unable to get themselves to do.

Connect with Tony Here:

www.tonywinyard.com

https://www.facebook.com/TonyWinyard.HabitsAndHealth

http://www.instagram.com/tony.winyard/

http://uk.linkedin.com/in/tonywinyard

https://www.youtube.com/Habitologist

Free quiz: https://habits-health.com/

Why are habits so important to achievement?

Why is a Kool & The Gang song so central to dialling habits in?

Is there a habit I can develop that will help me in stressful situations?

Why is sleep the number one priority in your life?

What tips do you have that might help people who have problems with sleep?

Are there any fun ways to increase energy?

.

.

.

SHOW NOTES AT 

Thinking about using nutrition and holistic health for restoring thyroid function? Learn EVERYTHING you need to know by joining our Free Facebook Group. Thriving Thyroid Balance Community.

Are you interested in learning more about your thyroid and finding answers? 

We got you! 

We have several different opportunities to work with us at several different price points and opportunities. 

Our signature 6-month program is called The Hansen Method, we offer this in a VIP setting with personalized plans and protocols, individual one on one coaching and incredible bonuses that change regularly. You can schedule a complimentary thyroid breakthrough call with one of our thyroid advisors. Click here.  If you have questions about the Hansen Method and want to discuss your specific situation and make sure this is the right program for you you can schedule a complimentary thyroid breakthrough call with one of our team members. schedule here. Hurry, my schedule fills up quickly and we only work with limited amount of women at any given time.

 Join hundreds of women who have improved their symptoms by 80% and lose on average 30lbs in the 4 months.  

Not ready to schedule a call, no problem. Learn more about the Hansen Method to see if it’s a good fit for you. Click here to learn more. 

We also offer The Hansen Method as a Self Guided option. 

Option number 1 for self guide is where you are totally on your own to go through the program content, make the changes and execute them on your own. Click here to purchase. 

Option number 2 includes group coaching and access to our members facebook group that will allow you access to our Thyroid Success Coaches and testing with personalized protocols. Click here to purchase.   

But one of our favorite ways to work with us is our Thriving Thyroid Coaching Membership Opportunity.  This is where many of clients first begin working with us. It allows you to get to know us, our system and start making changes before making a larger financial investment. Click here to learn more. 

CONTACT LINKS

• Website

• Facebook Community

• YouTube

• Instagram

DOWNLOADABLE RESOURCES

• Freedom From Fatigue Guide 

PAID RESOURCES

• Thyroid Recipe Book

AFFILIATE LINKS

• Branch Basics

Xo,

Shannon Hansen

P.S. Make sure to schedule our Thyroid Breakthrough call with one of our thyroid advisors. 

AUDIO TRANSCRIPTION

(00:03):

This is episode 81 using breathwork to restore the body.

(00:09):

Welcome back to the thriving thyroid podcast, where we choose to become empowered patients and take our health into our own hands. Hi, I'm Shannon Hansen, a Christian entrepreneur, a mom of three. And after dealing with my own health mysteries, I made it my mission to learn everything I could about the thyroid. I soon became certified as a holistic wellness practitioner, a functional nutrition practitioner and a functional diagnostic practitioner. And so much more. After that, I founded the revolutionary thyroid program, the handsome method as a health professional and a mom. I fully understand the importance of having a fun, simple, and sustainable plan for achieving a responsive thyroid. So I share actionable and practical strategies for developing a responsive thyroid so that the ambitious moms and women can gain freedom from fatigue and lose the thyroid weight once. And for all each week, I will be here for you along with my guest experts, we will be sharing simple and tangible tips that work for not only your thyroid, your hormones, your family, and your mindset, so that you can get back to living the life that you envision for yourself. Welcome to the thriving gyroid podcast.

(01:29):

Welcome back you guys. I have Tony Winyard on the call and on the podcast with me today, I'm super excited to be talking about growth work and using this to help manage stress because with our earth thyroid, we deal with a lot of stress overwhelm frustration. I find that a lot of our clients also don't take deep breaths and breathe very well. So this will be a really impactful episode for you guys. So welcome Tony,

(01:59):

How you doing Shannon

(02:00):

Doing well? So give everybody a little bit of back as to what, what you do and kind of how you got to where you are now.

(02:11):

Well, so what I do now is I'm, I'm a health coach and I've done some sort of specialist, I guess, studies over the last few years in breathwork in, in habit formation like behavior science and also new. And I've kind of brought all that together, but my background is completely different. I was a, I was a DJ for many years at working all around the world in, in clubs and, and on the radio as well. So it's very different to what I do now.

(02:39):

How did you get started in doing breath work?

(02:42):

So the, the, I got started in it because I've a history of, of asthma and I suffered from asthma as a child. And when I started to, to DJ in many other countries and I was working abroad for a long time for about 12 years, I was living abroad and it didn't occur to me at the time. I didn't suffer for asthma once in, in any of those countries. And then when I returned to England, the asthma came back and I was curious as to how come I didn't have it all that time in, in different climates. And in when I've come back to England, it is come back again. And my whole life, all the doctors ever, it was just simply prescribed me inhalers and steroids and stuff to manage the asthma. And one day about, oh, wow, I guess it about 7, 8, 9 years ago, I found out about it was a Facebook post.

(03:33):

A friend of mine posted something on Facebook about something called B Takeko, who was a Russian dot who developed this method, a breathing practice that you could follow that would kind of you know, it would resolve your asthma symptoms. So you didn't need to use an inhaler. And I became really curious to this because I'd never heard anything like this before. And at first it sounded really strange. And so the more I looked into it, it it, and I found it, it worked. And then I went and actually studied with the guy. There's a guy called Patrick McCuen who had studied with this Dr. Botte in Russia. He brought it to the west and I went and did a, a workshop with him was impressed with it so much because it just completely solved my asthma. You know, I didn't have any asthma symptoms anymore. And then it also solved my hay fever as well. And I became a, an instructor in it, and now I help with many other people to, to get relief from asthma and hay fever.

(04:33):

Yeah. So tell me a little bit about the hay fever. Would that, was that seasonal for you? Was that kind of something that would come up all the time?

(04:44):

For me, it was more seasonal. Yeah. I used to mostly get it in like spring, early summer.

(04:51):

Okay. And was that also being managed by steroids and things?

(04:56):

I, most of the time, I, I didn't, I don't really, I've never liked taking medication whenever possible. I try not to take medication. So at times I would be taking kind of antihistamine and stuff, but I didn't enjoy doing that. So I tried not to take medication and just suffered. But since discovering this, then I just simply by doing some breathing practices, I don't have to worry about it anymore.

(05:22):

Yeah. Yeah. I love that. And I think this is really interesting cuz what I've been taught as a practitioner is that hay fever, seasonal allergies, that kind of thing is associated with gut health. So, and you've been using breathwork to help with that. So this is kind of like an interesting thing for me personally, to learn to learn about. So let's kinda dive into breathwork what is it, how do you use it, all of that.

(05:58):

So to breath book essentially. Well, so the oxygen advantage, which is what I'm, I'm trained in it, you could say it's got two pillars. So the first pillar is all about functional breathing and the majority of people are actually dysfunctional breathers and they're not breathing as efficiently as they could be. And then the second pillar is more a performance breathing. So this is a athletes, very high, competitive a athletes, really. So the performance sorry, the functional breathing, which is where I help people with various little chronic issues and not just simply respiratory related issues. It's not just people with asthma and C do it's D and whatever, but it's also other people who are just short of breath or maybe because they're aging or various other things. And it's just about helping people to breathe more efficiently. I mean, you mentioned before about taking a deep breath, there's actually a big difference between taking a big breath and a deep breath. And, and often when I, when I say to people, well, what is the difference between a deep breath and a big breath and people kind of look at me much as you are looking at me now. So , I know

(07:07):

What , what is the difference? Well, and I'm thinking about the stomach expanding to fill up the lungs, but I don't know how you would categorize.

(07:20):

So a, a big breath is simply just taking in as much air as you can. And typically people just try to expand their chest.

(07:27):

Yeah.

(07:28):

But a deep breath is trying to really go down and take the breath down into your abdomen, down into your kind of belly button area. And even if you can feel it in your back and your, so when you take a proper deep breath, your ribs expand out to the side, it's not just simply your stomach expanding, but your ribs are even expanding and that's a proper deep breath. And that the prob one of the things is about our, our main breathing muscles are a diaphragm, which is, you know, just around a sort of belly button area, that muscle, that be big muscle, we have there, but also the Intercos muscles, which are in our, in our ribs. And most people never work. Those muscles. There are two muscles, which very rarely get worked because a lot of people breathe very shallow just into their upper chest, which means they never often use their diaphragm or their intercostals, but they're very important muscles. So when we learn to breathe affect, we, those muscles get work more. But more importantly, it means by deep breathing deeper, it means we get a better gas exchange. So we get more oxygen going into ourselves. So that means more energy.

(08:37):

Okay. So I had all of these thoughts running through my head. I was thinking about when in, and when I took a deep breath listening to you I was like, my belly is bigger, right? Us as women, we want the thin shaped waist. And by breathing deep, I think I correct me if I'm wrong. You, you know, I would love to hear your opinions on this or thoughts or experiences. Women don't wanna breathe deep because they don't wanna look bigger, wider than they are, you know? Have you had any experience with that? Have people said any with that to you

(09:19):

Breathe and deep. That is not, it doesn't mean breathe deep and big. So it doesn't mean breathe deep and expand your belly as far as you can. And it, that, that's not what it means at all. Okay. So it means taking a deep breath into the diaphragm, but it doesn't mean expanding the belly necessarily. And in fact, it's quite the opposite because when we, you really get into it and we, we, we won't have time to go into this properly. But when you really breathe effectively, you're actually taking in a smaller volume of airs. You can, but you are also taking it deep. So typically people breathe too much and that may sound be are, how can you breathe too much? Because most people think, well, we need to get as much oxygen in as we can. And so I need to breathe more, but there's, there's a fine balance between carbon dioxide and oxygen. And when we exhale too much, we typically Excel too much carbon dioxide. And that upsets the balance. And if we have not enough carbon dioxide, then it means we don't get enough oxygen actually going into our ourselves. And so we don't have as much energy, which sounds it's very paradoxal.

(10:26):

This is so mind blowing to me and interesting because I feel like what I've been taught with breathwork is you wanna breathe in deep And then you wanna breathe completely exhale.

(10:44):

Yeah. And many yoga instructors. And it are, how do I, without being, without people, yoga instructors, haven't been taught properly about breath. If, if you actually explore pro Yama, like from ancient yoga origins, and the way they teach you to breathe is very different to how many current yoga instructors tell you how to breathe because they haven't properly studied breathing. They've just done some yoga training, but they haven't properly done. They haven't studied Yama, which is how you're supposed to breathe in yoga and PR Yama. And what I teach Austria advantage is all aligned as far as the sort of science is, is concerned.

(11:31):

Interesting. Okay. So you've talked about breathing the context of more energy. How can someone use their breathwork to provide extra energy to them if they're having maybe a midday crash or they're finding that they're waking up feeling tired? Well actually I feel like there's a couple questions here, so I'm gonna stop there and then I'll ask my second question.

(11:59):

Well, so one question you said there, but if someone's feeling stressed, there's something known as the physiological SI is the most effective me method to reduce stress. And it also, cuz it reduces the heart rate and the way to do the physiological sign is you take a breath in for your nose. So you take a normal breath in for your nose. And then almost as you finish that breath in, you take a second breath at the same time. So it kind of goes like this, they go, and then after you've taken that second breath, then you take a long exhale for your mouth. So it goes like this and the exhale is much longer than the inhale. And that is the fastest way to reduce stress, to reduce your heart rate. And if you do that a couple of times, most people find that they de-stres very quickly.

(12:51):

Interesting. So would you use that for like an acute stressor or a long term kind of chronic stress? Like if let's say so acute meaning you're driving down the road, something, somebody almost hits your car and you're like, ah, you know,

(13:07):

Perfect, perfect situation for acute stress. Like, like what you just described. Yeah.

(13:11):

Yeah. And then chronic stress, meaning my kids are in the hospital are really sick. We don't know if they're gonna make it, would that

(13:21):

Technique. It still works there, but it can also work you. I mean, I just showed you how to do that one time, but you can also do that more than once. So what some people do, you know, if you wake up in the middle of the night and many people have trouble getting back to sleep, a great way of them back to sleep is just repeating that maybe five, 10 times, and that calms you down so much reduces the heart rate. Many people are able to fall back to sleep just by doing that for say 10 times, not just simply going back to sleep. Some people use it to get to sleep in the first place, but it's very effective for getting back to sleep. If you've woke, woken up in the middle of the night,

(13:58):

I love that. Well, and that was gonna be the next question I asked you is how do you use breathwork to improve your sleep? Because a lot of the women that I, I work with, they have a hard time falling asleep. They wake up multiple times in the middle of the night. They wake up feeling tired, dragging, you know, not like themselves. So yeah.

(14:20):

So yeah, that's a, that's a great method for those kind of situations that you just described. Yeah.

(14:25):

Yeah. So why is sleep one of the number one priorities that we should be focusing on in our life?

(14:35):

Because it's so important to everything that we do. Like it's important. It helps. It helps us with reducing stress. It helps if we do any kind of movement, any kind of exercise, if you haven't slept properly, you're not gonna be able to perform as well. So anything health related is fundamentally sleep is so fundamental to everything else. That's health related with in, in the studies that I've done over the last few years, once I've realized just how important sleep was. I may, I prioritized it in my life and since then I, and so I've got like a, a wind down routine and it, as many other things that I do and my sleep now is, is so good. And it's, I just, I wake up with so much energy every day. I wake up in a good mood. I never feel down. I'm always full of energy. And I think a lot of that is because I, because I've made sleep such a priority.

(15:29):

Yeah. And, and I did too. this is embarrassing to admit. But several years ago I was sleeping four or five, maybe six hours a night. And I found that simple tasks were just taking me so much longer to get through when I was just kind of dragging through the day and, you know, similar to you as I made sleep more of that per for me and developed, you know, my own wind down method with gratitude and you know, just some relaxation and meditation, you know, whatever, whatever it is and my sleep changed. And I, now that I'm thinking back, I'm like I, because of the meditation, I think I was also probably a little bit different, not consciously . And then I did start finding that my energy felt better. Hormones started balancing, you know, I was a happier mom, all of those fun things. But you did talk about using a different method for like sports related or movement related breathing. So tell us a little bit about how that differs and some ideas for that.

(16:43):

So the second, the second pillar of the oxygen advantage, which is performance related. So this is more about it's deliberately stressing our breathing muscles. So our di and are intercostal muscles. And so the way this is done is by a series of breath holding, you're holding your breath for a certain amount of time. So there's something known as the bolt, which is your body oxygen level, test your B LT. And the way to find out your bolt score is to just take a, a stopwatch that my, as people have on their phone. And what we're trying to ascertain is not, how long can you hold your breath? We want to see how long it takes before you get your first physical sign that you need to breathe. So what, what maybe you want to follow along here? So if you get a step watch, and what I want you to do is, is to take a small breath in your nose, and then you take a small breath out through your nose.

(17:38):

And as you breathe out, you start to stopwatch and then you just keep on holding your breath until you get your first physical sign to breathe. And normally the first physical sign you'll feel in your diaphragm or maybe in your chest, or maybe even in your throat, as soon as you feel, you need to breathe, you stop to stopwatch. And we wanna see what that score is. For most people, it will be under 20 for people who have score over 20. That's a sign of very good physical fitness. Most people are, are what is termed as dysfunctional breathers by being under 20, it's actually dysfunctional. And most people will be around 10 or 12 or even even low and 10 sometimes. But by whatever the score is then by doing regular breath hold. So you would do something along the lines of it could be.

(18:27):

If you go for a walk, you just simply you hold your nose, you take a breath in, and then you, as you breathe out, you, you hold your nose and you hold it for maybe five steps, five paces as you walk, and then you breathe normally for a minute and then you repeat, and then you breathe normally, and you do this, repeat this maybe six, six times. And at first that might be quite difficult for some of people forever. It, depending on the level of fitness for some people, that would be very easy. But the idea is to gradually increase that. So if you do start at say, five, five paces, maybe you after a week or so, you increase that to six and then you increase it to eight and, and so on. Or another way you can do it is rather than when you're walking or running, you could just do it sitting in front of a TV or whatever, or as, as part of a meditation process where you just simply hold your breath for maybe six seconds.

(19:22):

And, and then you repeat that five times and you have like a, a one minute break between each of those times. And then after a few makes you increase that to seven or eight seconds and so on. And by doing this, you're putting a little bit of stress on your breathing muscles, and you'll find your bone score. If it started at say 15, a few weeks, that will increase to maybe 18 and your breathing will be much easier, much lighter. You won't hear your breath. So which is always a sign of great, like functional breathing, much better fitness levels. Really.

(19:58):

This is really interesting. So as let's say an athlete, whether they ride, so I cycle, I have a Peloton, I ride if, if they were cycling or doing yoga or would they find that their performance is better, maybe they're riding faster or their endurance is longer. Like, what would they be able to expect from that?

(20:21):

The endurance would certainly improve. So if, for example, they would get out of breath. Now say they go for a long, a physical bike, but quite a hard bike ride. And after to, and minutes, maybe they find they're working so hard that they're having to breathe and through their mouth, that's not a good sign. You ideally, you want to always try to breathe your nose when you can, by improving, by doing these breath holds. They'll probably find that. Whereas now maybe that's happening after 10 minutes. They'll find actually now it's not happening until 14 minutes and it's not happening until 18 and 20 into. And it just improves your aerobic performance. So you don't need, you're able to breathe far longer aerobically, which means just breathing for your nose, not breathing for your mouth.

(21:05):

This is so cool. I am loving all of this. what are for someone who is just getting started with breath work, what would be some techniques or strategies that you would recommend that they start with? Would you recommend they start with the bolt test to kind of get a baseline, to see where they're at and then start to exercise their lungs in terms of being able to hold their breath? Like what, what would you recommend?

(21:35):

Yeah, I think the bold test is probably a good place to start. And, and it's, I would imagine there's probably some people listening who didn't quite catch what I said. So what maybe that a good thing that they can do is just simply go onto YouTube type in the bolt score or type in the oxygen advantage. There's lots of videos. There'll be many videos from the creator of this method, a guy called Patrick McCuen explaining, showing this, you know, demonstrating exactly how to do this. That, that is probably a good way for many people to start. If they're looking at performance breathing, okay. If someone has more dysfunction of breathing, if they get outta breath quite quickly, even just from maybe from standing up from a chair, they get outta breath. Mm-Hmm , they, oxygen advantage will also help them, but we are not looking at the performance aspect. We're looking more at a functional breathing aspect of, of the oxygen advantage.

(22:27):

Okay. So for that functional breathing, maybe speak into that a little bit. How would you get started with, with that part

(22:36):

So that it really depends on what level someone is at and how so if someone score. So for example, I, I have different exercises that I do for people who score is under five people who score is between five and 10 people. Who's between 10 and 15, between 15. And I have different exercises depending on what level. So I don't really want to say one exercise because everyone's going to be very different. Yeah. But you can, again, you can just look on YouTube or, or Google for the oxygen advantage, or even a boutique ever, or, you know, go into my website and working with me or working with an oxygen advantage instructor and by finding out what level someone is at, then giving appropriate exercises for that level. Really?

(23:26):

Yeah. So do you have a quiz online?

(23:30):

I do.

(23:31):

There's take, okay. Yeah. Tell us about that.

(23:33):

Yeah. There's a quiz on my website, which is not just aimed at the breathing cause I'm also a habits coach. I'm, I'm a tiny habits coach. Anyone who's familiar with a book, tiny habits, I'm, I'm a tiny habits coach. And the reason for that, cuz I realized I had great knowledge around breathing and nutrition and sleep, but having good knowledge doesn't necessarily mean you can help someone implement that knowledge. And by, by taking the tiny habits course and helping understanding behavior science, it helped me to actually help people to create habits around breathing and sleep and nutrition. And so I was far, it was far easier for me to actually help people to use the knowledge and make, you know, and implement it in their lives. So the quiz is all about establishing, how good are your habits? What is your breathing? Like, how is your nutrition? How is your sleep? So it's around these different areas.

(24:24):

Perfect. Well, and I love that you talk about how all of this is kind of interconnected, right? The breath breathwork goes with nutrition and sleep and movement and you know, all of those different things. Before we wrap this up, Tony what, is there anything else that you would like to share with the audience and then, and we'll let them know how they can connect with you and work with you if they decide or take your quiz or all of those fun things?

(24:53):

I think the one thing is because I sort of I've got qualifications in many different areas. Well, I think the thing that I've realized the most over the last few years is every special in different areas. We'll always tell you that what they do is the most aspect of health. So a sleep specialist will tell you sleep is the most important thing people in breathwork tell you breathwork is the most important thing. People in fitness or nutrition. And what I've realized is it's not any one of them. It's all of them together. They're all so important and just focused in on one and neglecting others is often a, quite a big mistake.

(25:32):

I would have to agree. I think really addressing everything from that mind, body spirit connection is really where people have the best changes and find the, the homeostasis and the, the life happiness and contentment in those areas. So I, I fully agree with that. So where can people find you connect with you?

(25:58):

So my, well, my website is Tony winyard.com and Winyard. So if I have a race, I win by a yard. That's how you can remember Winyard. And my on the, the front page of that site, you'll see the link to the quiz. And then I'm on social media, under Tony Winyard and Instagram and Facebook and YouTube and so on as well.

(26:17):

Perfect. And we will have all of those linked up for you guys in the show notes. So you guys can go check those out. Thank you, Tony so much for being on. I feel like I learned a lot and I'm gonna have to go do the bolt test and check out the oxygen advantage. And I'm sitting here thinking, oh, how could this help me for having a baby? You know, I'm gonna have to be really mindful in migrating.

(26:44):

There's actually a great book called the breathing cure, which is by the same author, Patrick and the same ort as the oxygen Avanti and the section in here about women in pregnancy and, and how to breathe around, around all of that as well.

(26:59):

Okay. Well, I might have to pick up that book. I mean, I have a very short time before, before this baby's supposed to come, but maybe I can gather some information, but thank you for sharing that. And we will see you guys on the next,

(27:15):

Valerie. Thank you, Shannon

(27:21):

Subscribe. If you found value in today's episode, leave us and share on Instagram and please tag.

The art of food combining is a process of how we put together our meals in such a way that keeps our stomach happy. No one likes a grumbling stomach … gas, indigestion, distention, sour stomach and acid reflux are all too common in modern society. 

Many of us think of food combining is a science governed by the laws of chemistry. 

If good digestion was simply a matter of chemical combinations, we could satisfy the questions by a simple food combining chart. 

When it comes to good digestion, everything matters, Lifestyle, emotions, attitude, timing, habits and environment all contribute to the art of food combining. The whole scenario of our daily lives figures into the efficiency of our stomachs. 

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FULL AUDIO TRANSCRIPTION 

(00:00):

Welcome back to episode 80, where we are talking food combining. So you don't have to do elimination diet.

(00:10):

Welcome back to the thriving thyroid podcast, where we choose to become empowered patients and take our health into our own hands. Hi, I'm Shannon Hanson, a Christian entrepreneur, a mom of three. And after dealing with my own health mysteries, I made it my mission to learn everything I could about the thyroid. I soon became certified as a holistic wellness practitioner, a functional nutrition practitioner and a functional diagnostic practitioner. And so much more. After that, I founded the revolutionary thyroid program, the Hanon method as a health professional and a mom. I fully understand the importance of having a fun, simple, and sustainable plan for achieving a responsive thyroid. So I share actionable and practical strategies for developing a responsive thyroid so that the ambitious moms and women can gain freedom from fatigue and lose the thyroid weight once. And for all each week, I will be here for you along with my guest experts, we will be sharing simple and tangible tips that work for not only your thyroid, your hormones, your family, and your mindset, so that you can get back to living the life that you envision for yourself. Welcome to the thriving thyroid podcast.

(01:31):

All right, you guys are welcome back to the thriving thyroid podcast. I am excited to be here today. Today has actually been kind of a stressful thing. if I'm completely honest, I woke up long story short, woke up to find my Facebook business fan page was hacked, and that meant that they are trying to use my account to, I don't know. I don't know exactly coach clients use my money to make them money, that kind of thing. So I have had to turn off all my accounts disconnect, everything, order new cards, close accounts, all, all of the things that I was not planning on doing today. but I have to give myself a big pat on the back because I handled this situation so much better than I would have even a year ago. And I've learned a couple things.

(02:37):

So number one, I am really, really trying to adopt the model in my life that nothing is an emergency and I for a long time in my life, I felt like you had to make quick, fast decisions. Now I am a quick, fast decision maker. If you guys follow Carol Tule, she, there are four energy types. I'm a three one. If that means anything to you basically, it means I'm really bossy and I move very quickly and I make fast decisions and I just am ready to get up and go and do and accomplish all of the things all at once. And I was able to hold my composure a little bit better today. And I just called my husband and very calmly was like, Hey, this is what's happening. You know, I, I don't know what's happening. And I was able to think through and rationalize through a lot of the situation instead of going into that fight or flight freak out mode and for me, it's not so much yelling.

(03:48):

It's more of like a tone of voice where you can hear the agitation. And I am just so proud of myself. I was able to remain calm and I was able to effectively communicate with my husband and also my children today. They were like, mommy, we wanna order this and we wanna do this. And we want to come over. And I was just like, listen, you guys, I need to take care of these things. And then we can have all of these conversations about friends coming over and you wanting to buy and order and make and do and whatever you're trying to talk to me about right now, because my brain, I cannot commute compute all of the things you were trying to tell me right now in this moment. All right. OK. So kudos to me. The second thing I wanted to tell you is, as I'm going through this, I picked up or I dropped my daughter off at her horseback and I came home and I was like, I'm gonna just take another minute to water the plants.

(04:51):

Cuz I had literally just found out about this a little bit before. And I spent a few minutes and I was watering the plants and I was looking at everything and nothing's coming up. There was no plants popping through and I'm just watering dirt essentially. And I had this thought and whatever you believe in, I believe in God, you know the holy ghost, the holy spirit, the light of Christ, gut, whatever you want to label it. That is what happened for me. I have this thought come to me as I am doing this. And it sets something along the lines of your efforts aren't going in bait. And that meant a lot to me in that moment. because here I am watering dirt and I'm trying to build this business and I'm trying to do all these things. And I felt like somebody else is trying to take away and Rob, you know, different parts of my business.

(05:54):

And I just very clearly felt like your efforts. Aren't going in VA. And I believe that that is happening for you women on the other side of this microphone, that your efforts with your thyroid, with your body, they are not going in VA. Every time you eat a good fruit, a good vegetable, a good protein. Every time you walk, every time you take a good supplement, every time you, you put forth the work and the effort to go to sleep and have a good sleep hygiene and all of those things, all of those dietary lifestyle supplement things when they are good, those efforts are not going in vein. Just like me watering the dirt that had nothing popping up on it. Yet. There is what is called the law gestation. And I have to wait X amount of days before the, the seed is able to germinate and pop through and, and begin to grow and produce all the fruits and veggies and stuff that we have planted.

(06:58):

And oftentimes that is how our body works as well. There is a period of time between us eating the healthy meal or eating multiple healthy meals, hopefully changing the diet and lifestyle and you actually accomplishing the end result. And this is why I am passionate about having this podcast as a free resource to you guys and teaching you the skills and the strategies that you need. But it's also why I am so passionate about working with the women that I am working with inside the Han method and also our monthly coaching subscription, because not only do I get to tell you the what and the why and the who and the when and the where, but I get tell you the how, and not only do I get to tell you the how, but I get help. You implement all of these different skills and strategies that are gonna be unique to you and your body, because let tell you talking to hundreds, thousands of people who are downloading these episodes and listening your lifestyle is gonna be drastically different and you are gonna probably need some help and some coaching along the way.

(08:10):

For me, I'm cooking for a family of six, well actually a family of five, but because my baby is not eating solid foods yet she is still on breast milk versus someone who is living alone and cooking for themselves. And maybe they're working full time. You know, that is a very different situation, okay. Cooking for one cooking for six. And oftentimes we have other kids here. And so I'm not just cooking for six, I'm cooking for 10. It's kind of a running joke that my mom shows up always at dinner time. Doesn't matter if we're eating early or late, she just happens to show up at that time. So anyways, okay, let's move forward and discuss the food combining. So the art of food combining is really important for you guys to understand. And one of the things that I teach all of my clients to do, and this is our monthly topic this month in the coaching membership.

(09:11):

And we are talking about how to food combine, because in the realm of autoimmunity of thyroid, I feel like a lot of practitioners out there talk about elimination diets and the benefit of elimination, diets being, you know, therapeutic and beneficial and wonderful. And what I have found is that once we learn the art of food combining we don't necessarily have to do elimination diets every once in a while in rare cases, when we can't figure everything out, yes, elimination diets are key, but I love the, the food combining process. And I don't know very many PR practitioners out there. Actually. I can't even think of one off the top of my head that actively teaches food combining because it's one of those things that is, you kind of have to dig for it, I guess. So anyway, so I'm gonna be teaching you guys about it because I have just had some really amazing and incredible success with my clients when it comes to food combining, but really quick, I wanna share a success story that just came out today from our client Vicky.

(10:29):

And she said, I wanted to share my win. I was at the endocrinologist on Wednesday. I got my blood work results back. And I started with Shannon in April, 2021. So it's been about a year now when my TSH levels were 6.5, it has taken a lot of learning and back and forth, but I've been feeling good besides the stress. And she has some family dynamic things happening right now. That would cause I think anybody, some stress cause it has to do with her kid. Anyways, my TSH is now 1.6, three one. I am super happy about this. I could go do a happy dance. You guys. I really believe that a lot of this is because of the food combine me. Okay. So enough about that. I'm gonna try to keep this short and sweet and to the point so that you guys can get what you need to out of this.

(11:25):

So the art of food combining is the process in which how we put those meals together that keeps our stomach happy. So no one likes a grumbling stomach, nobody likes gas, indigestion distension. So that bloating a sour stomach acid reflex, and all of that has been modernized at, I shouldn't say modernized. That's not the right word. It has been made quote unquote common in modern society. So many of us think of food combining is kinda a science and it's governed by the laws of chemistry. So good digestion was a, a simple matter of chemical combinations. We could easily satisfy the question by a simple food combining chart, right? Follow this chart. Therefore you'll have X results when it comes to good digestion, though, everything matters. Everything matters, lifestyle emotion, add style, emotion, attitude, timing, habits, environment, all contribute to how your body is absorbing and assimilating news foods.

(12:40):

And that's part of the reason why I told you this story at the beginning of the episode today. So the whole scenario of your daily lives figure into the efficiency and the effectiveness of our stomachs digestion is not about getting food in handouts, right? Like it's not about like eat this and therefore this happen. It's about the absorption and the simulation of the nutrients for the construction and the repair of the cells and the nourishment inside your body. So our bodies are endowed with this miraculous and amazing equipment. And these small, tiny adjustments will begin to add up and make these massive changes inside the body and help with the improvement of the digestion and the assimilation and the absorption of everything. I have to pause here for just one second. I had a client actually, she's not a client, she's a member of our Facebook group who I have had a many conversations with.

(13:45):

And recently she started noticing the gas, the sour stomach all of these digestive issues while she's eating or after she eats, even when she's taking digestive enzymes. And I kind of told her, I said, you know, I, I don't know all of the details of your specific case, but you need to look into the reaction of histamine foods. Now as a practitioner, I also know there are certain minerals that are missing from this particular person and that needs to also be taken into consideration in how her body is reacting while she's eating. Okay. So if she was my client and I was working with her and we had done all the testing, I would have her increase certain foods to bring down that histamine response inside of her body, in addition to food combining, and again, this is why having a coach is going to be invaluable to so many of you guys because we can see different things and give you different suggestions.

(14:58):

Okay. So let's keep going. So while there are many, many different theories on food combining, I really wanna keep it as simple as possible for you guys, guys. So after deciding how much to eat and the right amount of food and focusing on some of those unconscious and troublesome habits, whether we're eating for that emotional thing. I have a lot of teachers that are like, as soon as the kid walks out the door, I just want all of the chocolate , you know, and those are some of those unconscious or troublesome habits that we need to kind of turn our attention away from so that we can remain focused on the reality of the meals and the decision and the decisions that we are making in terms of what to put together. So our world is vast and we have international food distribution systems that have allowed us this amazing opportunity to eat, to import food and eat food as convenience.

(16:07):

Right. and, and also the modern day conveniences of fast food drive throughs, all of that. And those things do make it more difficult for our digestion. So let's get into some of the tips in how to do this. First we wanna limit water intake with foods and meals. Okay. So depending on the practitioner I like to tell my clients to cut out water intake before and after meals, about 30 minutes, some people will say longer, I say about 30 minutes is fine. And if you do need to take a drink of food, a drink of food, a drink of water or something along those lines take small sip. So we really don't want more than about two, maybe three ounces because those, anything more than the, just a few sips of water with a meal is going to dilute the digestive enzymes found in the stomach acid, compromising our ability to break down food.

(17:12):

So here, inside my coaching, my recommendations, we want to restrict drinking a little bit with meals. I get that sometimes we feel like we need that sip. So just keep that to a, a small amount. OK. Let's cover this sensible order of digestion. So what we're kind of looking at here is what is more dense and what is less dense? Okay. So water and juices, they are the first to digest, then fruit, smoothies, and soups. Those are all next, then vegetables. And then we have beans and legumes grains, those types of things. And lastly, we have meat, fish and poultry. So although our SIM, our systems are not as simple as the, the pipes in our house, the laws of gravity and the mechanisms, or the mechanics of moving fluid through the tubes do apply food can be categorized according to their density and their water content, as well as a complexity of fats and carbs and proteins.

(18:29):

So the more dense and the more complex the food is, the longer it's journey through our digestive track, it will take, right? So the longer the longer amount of time it will take to go through, but also to break down and to be absorbed. Okay. So the absorption and the assimilation here, mixing foods of different categories and different densities complicates the digestive system and can slow the whole system down. This is why we need to be very careful about what we are combining together and when we're eating some of these things. OK. So the digestive track that is constantly backed up and clogged constipation, okay. AKA constipation sets the stage for digestive disorders, such as constipation, diarrhea that swinging back and forth between constipation, diarrhea parasites, and ultimately diseases like ulcer, colitis Crohn's disease, diverticulitis, and maybe even possibly colon cancer. So with efforts to keep this, like I said, as simple as possible right now, easy to digest foods are gonna be water juice, fruit, smoothies, soups, and some of those vegetables, the harder to digest foods are gonna be vegetables, the more dense vegetables, beans, grains, meat, fish, and poultry.

(20:01):

Okay. So according to this theory, the easiest foods to digest are gonna be liquid. It's obvious that water is gonna be the easiest to digest of anything, but in turn, anything with a high water concentrate will also be easy to digest. This means fruit and veggie juice, light, bro, light, veggie bros and, and most soups. Okay. So here are the four tips. There might be a few more actually before we get into tips, I am going to give you just a quick rundown of how I would do things. Okay. So melons, melons are primarily made up of water. Okay. And mixing them with anything can cause fermentation and gas and bloating, especially if our digestive system is already compromised with low stomach acid and all of the things. So I do recommend eating melons alone, away from a meal, eat them for a snack, eat them, eat all of the melons.

(21:11):

Okay. There are so many benefits and two melon and fruit, but just for the sake of easing up on our digestive system, melons as a snack alone, away from food. Okay. Second thing, fruit should be eaten as a snack or for breakfast. Okay. Kind of depending. And as an added bonus to keep your blood sugars more stable and level eat them with a fat. So for example, that apple and peanut butter, oranges, and cashews peaches, and raw pumpkin seeds, bananas, and almond butter. You guys get the idea. Now I do have fruit smoothies in the morning and I'll just share some of my basic structure. So I use water as my base. You can use almond milk or coconut milk or whatever milks you guys like. I just like water. I don't know. I've just been doing it for a long time.

(22:09):

I also use a protein powder a plant based protein powder. And then I put in some fruit and some some greens. I put some kind of greens in there, whether it's spinach or kale or just some green powder, super greens, something along those lines. Okay. So that would fall into category. Number three, smoothies can be that complete meal once they are blended and well blended what we want to do when we are drinking them, we don't wanna just drink them. Okay. We want to take a second and mix them with the saliva before swallowing, because there are digestive enzymes in our mouth that combine with the digestive enzymes in our stomach. And this allows for that optimal digestion. Okay. And then, I don't know. I think this is tip number four. save those heavier foods. Such as the grains, the dense vegetables, like carrots and potatoes and meats for the meals.

(23:19):

Okay. So we're thinking about the density and how they are all gonna sit into our digestive system. Okay. So let's review really quickly here. Drink water 30 minutes away from your meal on both ends before and after. Okay. Number two, eat melons alone. Number three. Fruit should be eaten as a snack orange smoothies. Right? Well, blended mix it with the digestive juice and then number four, eat those heavy, more dense items as meals. All right. You guys, I know this is a lot of information I would love, love, love to hear about your experience. So come over to Instagram, thriving thyroid and share with me about your experiences. Let me know if you have any questions. Let me know if you are also interested in learning more about our coaching programs, you guys can follow into all of the links below in the show notes. I will see you on the next

(24:30):

Wait before, before you go, please subscribe. If you found value in today's episode, leave us review and share on Instagram and please tag us. We love your pretty please.

Now, let’s talk about the blood sugar story, I know many of you have taken time to cut things out of your diet, but I want to make sure we cover this topic on a surface level before we better understand macronutrients.

The Blood sugar story goes like this: all carbohydrates are digested into sugar (glucose) when eaten. This glucose either gets used right away for fuel or gets stored as fat for later use. In order for this process to happen there is a chain of events that must take place. 

The process goes like this:

• You eat a carb (fruit, bread, rice, etc.)

Don’t get the wrong idea, carbs are good! They are the preferred fuel source for the body. Let’s continue.

Here is the problem. 

Insulin signals the body to store the excess glucose into fat since it can’t be used as fuel! This is how the carbs can contribute to weight gain. When we consume too many carbs at one time we choose processed, sugary carbs that are devoid of fiber, we elevate our blood glucose levels too high and too fast causing an oversecretion of insulin. When our bodies can’t utilize all of that fuel from the carbs it leaves us feeling tired, irritable, light headed and craving more carbs. When we give into our cab cravings the cycle repeats itself until you take the necessary steps to balance your blood glucose (sugar) levels. 

The solution.

Remember not all carbs are created equal. Some elevate your blood glucose (sugar) levels much faster and higher than others. The key is to keep your blood sugar stable is to choose carbs that are higher in water and fiber content and therefore low on the glycemic index/load. 

So what does your blood sugar regulation have to do with your thyroid? 

Actually a lot more than you think!

When your blood sugar is constantly moving in and out of normal range, inflammatory chemicals are released into the bloodstream. This creates a cascade effect in the body, creating widespread chronic inflammation and ultimately negatively impacting thyroid and adrenals in many different ways. 

Some common symptoms of blood sugar imbalance includes:

• Poor memory, forgetfulness

Sound familiar? 

In modern times, many people are addicted to sugar, refined grains and carbohydrates, as well as fast foods and highly processed foods. This is a perfect storm that can create massive swings in blood sugar levels.

.

.

.

SHOW NOTES AT 

Thinking about using nutrition and holistic health for restoring thyroid function? Learn EVERYTHING you need to know by joining our Free Facebook Group. Thriving Thyroid Balance Community.

Are you interested in learning more about your thyroid and finding answers? 

We got you! 

We have several different opportunities to work with us at several different price points and opportunities. 

Our signature 6-month program is called The Hansen Method, we offer this in a VIP setting with personalized plans and protocols, individual one on one coaching and incredible bonuses that change regularly. You can schedule a complimentary thyroid breakthrough call with one of our thyroid advisors. Click here.  If you have questions about the Hansen Method and want to discuss your specific situation and make sure this is the right program for you you can schedule a complimentary thyroid breakthrough call with one of our team members. schedule here. Hurry, my schedule fills up quickly and we only work with limited amount of women at any given time.

 Join hundreds of women who have improved their symptoms by 80% and lose on average 30lbs in the 4 months.  

Not ready to schedule a call, no problem. Learn more about the Hansen Method to see if it’s a good fit for you. Click here to learn more. 

We also offer The Hansen Method as a Self Guided option. 

Option number 1 for self guide is where you are totally on your own to go through the program content, make the changes and execute them on your own. Click here to purchase. 

Option number 2 includes group coaching and access to our members facebook group that will allow you access to our Thyroid Success Coaches and testing with personalized protocols. Click here to purchase.   

But one of our favorite ways to work with us is our Thriving Thyroid Coaching Membership Opportunity.  This is where many of clients first begin working with us. It allows you to get to know us, our system and start making changes before making a larger financial investment. Click here to learn more. 

CONTACT LINKS

• Website

• Facebook Community

• YouTube

• Instagram

DOWNLOADABLE RESOURCES

• Freedom From Fatigue Guide 

PAID RESOURCES

• Thyroid Recipe Book

AFFILIATE LINKS

• Branch Basics

Xo,

Shannon Hansen

P.S. Make sure to schedule our Thyroid Breakthrough call with one of our thyroid advisors. 

FULL AUDIO TRANSCRIPTION

(00:00):

This is episode 78, how to structure your meals for maximum absorption. And as

(00:09):

Welcome back to the thriving thyroid podcast, where we choose to become empowered patients and take our health into our own hands. Hi, I'm Shannon Hanson, a Christian entrepreneur, a mom of three. And after dealing with my own health mysteries, I made it my mission to learn everything I could about the thyroid. I soon became certified as a holistic wellness practitioner, a functional nutrition practitioner and a functional diagnostic practitioner. And so much more after that, I founded the revolutionary thyroid program, the Hanen method as a health professional and a mom. I fully understand the importance of having a fun, simple, and sustainable plan for achieving a responsive thyroid. So I share actionable and practical strategies for developing a responsive thyroid so that the ambitious moms and women can gain freedom from fatigue and lose the thyroid weight once. And for all each week, I will be here for you along with my guest experts, we will be sharing simple and tangible tips that work for not only your thyroid, your hormones, your family, and your mindset, so that you can get back to living the life that you envision for yourself. Welcome to the thriving thyroid podcast.

(01:32):

You guys welcome back to the th hybrid podcast. I am so excited to be having this conversation with you guys, because guess what? It's a really good reminder for myself. I have found myself since baby not, not doing my best with food and, and lemme give you an example, cause this literally happened yesterday. Just so you guys know that the struggle is real. And, but I also know that with effort with time and with consistency, we can make the positive changes for our body. And so I have to tell you one of my goals for 20, when it comes to the growth of myself and also like my personal progress, I didn't put on, you know, weight or anything like that, that I wanted to, I wanted allow my body to do what it needs to do while I am properly fueling my body with the resources and things that it needs.

(02:35):

And the two things that I put on there. And the two things that I know that I struggle postpartum with is number one, sleep, prioritizing sleep, because it's like, oh my gosh, this is the first time during the day that I have no one attached to me or on me or whatever. And so it's easy to binge watch some TV or to just VE out and sit on the couch or whatever it may be. Right. So that's number one. And the second thing, and I'm laughing about this. I forgot that I put it on my list for goals this year, but the second one is eating regular meals, having regular meal times and being structured in that because again, full transparency here when COVID happened. So many of you guys know you've around. I started my business January 1st, had my business prior was in think this is and I, I totally think this is a God thing if I'm completely from and then in March, COVID came in, came out and we were on restriction and all of the things that were happening all over the world.

(04:06):

And because of the stress of starting my business, homeschooling my kids with my kids, plus being in shut down, plus not knowing what was going on in the world and the economy and, and all of the different things that we now know because we have hindsight I put on like a good 30 pounds and then just as I was like, okay, I feel a little more relaxed. I feel like I can take the time that I need to, to eat the meals and not skip meals or grab quick and fast, fast things. I found out I was pregnant. So that plan also kind of went out out the window. And so, like I said, my goal for this year is to have regular and consistent meal times that allow me to fuel my body with the nutrients that it needs instead of grabbing and going I, I always try to eat super healthy, even when I grab and go, I know it's better than, you know, what it could be, but I still fall into the, oh, there's a cookie on the counter.

(05:19):

I'm a cookie. And go, so let's kinda shift gears here and talk about the importance of balancing blood sugar. And you guys, this may be multiple different things. I'm gonna kind of see how long this episode goes. And number one and number two, make sure that there's a point to all of this. And so where I wanna start with you guys is talking about the blood sugar story. OK. So the blood sugar story, and I, I tell this story over and over again with my clients, cuz I want this to get into your head. So here's the thing, the blood sugar story goes like this all carbs are digested into sugar or glucose when eating this glucose either gets used up right away as fuel for the body, or it gets stored for fat later for a later use in order for this to process, there's a chain of events that has to take place.

(06:24):

So the process, like I said, goes like this, number one, you eat a carb, whether that's fruit, bread, rice bagel, whatever it may be that gets digested into sugar. And it enters into the bloodstream. The cellular response happens and converts the sugar into a usable form of energy called glucose. So blood glucose levels rise insulin in the body. That's a hormone that is secreted from the pancreas in response to the elevated blood sugar levels. And that enters into the blood cells as well. Insulin in response for is responsible for transporting the glucose out of the body and to your working muscles and brains to be used for energy and fuel for the body. So don't get me wrong here. Carbs are good. They're actually the preferred fuel stories for the body. So here's, here's the issue with this though? Insulin signals the body to store the extra glucose into fat.

(07:33):

Since it's, can't be used as fuel, this is how the carbs can contribute, can contribute to that extra weight gain. So when we consume too many carbs at one time, or we're choosing carbohydrates that are devoid of fiber and you know, sugary carbs, the cereals, the pastas, the things like that without eating something to help balance out those blood sugar levels, we're gonna raise the blood glucose levels too high, too fast, and then over secretion of insulin will happen in the body. So when our bodies can't utilize all of that fuel from the carbohydrates, it is gonna leave us feeling tired, irritable, lightheaded, and craving more carbs. So when we give into these car cravings, this cycle repeats itself over and over and over and over and over again. Until we take the necessary steps to balance out the blood sugar levels or the blood glucose levels in the body.

(08:40):

So here's the solution guys. Remember not our all carbs are equal. Okay. So I think what I have seen happen with clients when they come and work with us, they, I always get asked, not every client. I always get asked from a lot of people, you know, well, what about fruit? Can I have fruit? What about melon? You know, what, what fruit should I say away from you guys? Fruit is good for the body. We need that. And like I have said, it is the preferred fuel source for the body. So some carbohydrates elevate our blood sugar levels too much, too fast and much faster than others. So the key to keeping your blood sugar levels stable is to choose carbs that are high in water and in fiber. And therefore they're lower on that glycemic index and load. So it's not putting, it's not spiking the insulin levels too quickly.

(09:39):

It's keeping them nice and easy. So what does your blood sugar regulation have to do with your thyroid? Actually, it's more than you think. So when your blood sugar is constantly moving in and out of range, these inflammatory chemicals are released into the bloodstream. This creates a cascading effect inside the body, creating widespread inflammation and ultimately negatively impacting the thyroid and the adrenals in tons of different ways. So for memory fatigue, either after meals or just general fatigue, feeling an increas thirst or more of an appetite will have our waist and hit measurements or our waist measurements will be larger than hit measurements or equal to. You might feel shaky or jittery. You might have blurred vision. You might be dependent upon coffee or Dr. Pepper in my first thing in the morning, or you might feel lightheaded or agitated, agitated like that kind of feeling.

(10:44):

If you miss meals you might be craving sweets. So let's take, for example, you can't have breakfast or lunch or dinner without having something sweet afterwards, to feel like you have ended the meal, right. We also might wake up feeling agitated or we might be on edge with our kids. You can wake up throughout the night. This is another huge one with our clients inside the cancer method, where they complain about their sleep issues and those sleep issues are oftentimes have to do with blood sugar regulation. Some people wake up and they have to go eat. Some people wake up and go to the bathroom and then just can't fall asleep and they're like, I'm hungry. And then I end up getting up and then, you know, whatever. So hopefully this is not familiar, but most likely it is if you've been around this for a while.

(11:42):

So in modern times we have become so addicted to sugar, grains, carbohydrates as well as fast food and processed foods because it's convenient. And this is where I myself have messed up over the years is because it's just convenient. It's like, oh, I could just run through the drive through. I don't have to clean up. I can literally just throw everything away and everybody's fed and everybody's happy for that time. And I don't have to plea pre plan. I don't have to try to find something that everybody in the family is gonna like to eat. Like there are so many benefits to this. And especially now that I have a business and I'm working and I have kids and all of the things, it has become so much easier to want to go through the drive through or not even the drive through just pick stuff up now, you know, like, Hey, call it in order it from your phone swing by on the way after way home from work or tell your husband and, and you have meal, you have, you know, you have dinner.

(12:50):

But the problem like this is we're not in control of what we are, how the food is cooked and prepared and where they're sourcing the food. And so making this a regular habit can cause additional habit and a cascade of side effects inside the body because we are not in control of the types of oils and where, like I said, where we're sourcing all of this. And like I, and going back to this, this lifestyle of causing it to be easy and convenient is creating that perfect storm for those blood sugar swings. So when you eat foods that spike the blood sugar levels, the pancreas must secrete the insulin into the bloodstream to bring the blood, the blood sugar back down into balance. And if this happens too frequently, then the pancreas will begin to overcompensate and send out too much in, send out too much insulin, right?

(13:52):

This results in a drop in the blood sugar levels, which ignites your adrenal hormones and signals for help. Right? So balancing the blood sugar is really critical for our survival and also for our adrenals so that they don't go into overdrive sending out hormones to help balance out your blood sugar and causing that additional stress on the body. So when this happens over and over and over again, attempts to keep the blood sugar level in balance becomes the body's top priority. OK. So it's gonna put other mechanisms on the back burner, such as your immune system, such as your digestive system and hormone regulation and the hormone regulation also includes the thyroid. All of that is gonna be put on the back burner. And this is why I talk so much about the, the hormone pyramid with blood sugar or insulin and cortisol at that base level, because if those are not balanced out and your body's going all crazy and it's say, Hey, we have to take care of this first before addressing any of the other issues.

(15:10):

So to kinda summarize this up and to make this really simple for you guys to understand, we must maintain blood sugar balance. We don't want it too high. We don't want it too low because both of those will tax the adrenals blood stress on the body. And this is why protein is so important for the body and the blood sugar regulation and for weight loss, because they facilitate the release of, of the hormone glucagon. Okay. This hormone has the opposite effect of insulin and glucagon helps regulate blood sugar by slowing down the speed of the carbohydrates, turning it into sugar inside your body. So adding in that lean protein or protein in general, animal protein to every meal helps lower the secretion of insulin into the body. And this ultimately keeps your hormones balanced and prevents your food from being stored as fat.

(16:11):

And guess what think about it, think about how fast and easy foods are. I'm not grabbing like Turkey and chicken to eat. Okay. Not typically, right. I'm going for the nuts seeds, the Lara bars, the apples, the oranges, all of those different things. I'm not necessarily going towards the animal protein to help balance those things out. So yes, those things are good. Yes, they have water. Yes, they have fiber, but when that's all you're eating, especially for me as a fast oxidizer, I need higher levels of protein for my body. So anyways, that's that, that's where it is. And this ultimately is going to, well, lemme back up. So adding in that lean protein or meat, animal meat is going help lower the secretion of the insulin. And ultimately this is going help balance those blood sugar levels and prevent your body from storing this food as fat that OK.

(17:21):

So I feel like this is a good place to switch gears. Obviously there is a ton more to blood sugar and what to eat and how to eat and where to, where to go and all the things like I said might do a second episode on this going into just a few more things, but I wanna talk to you guys about getting started with all of that, because really that's what you guys need to know. So we need to understand simple sugars. So simple sugars come in, all different forms. Some are obvious and some are not. So this may become surprising to you. There is a book called the diabetes solution, a complete guide to achieving normal blood sugar levels. And that's by Dr. Richard Bernstein, I believe. And I highly recommend this book. If you were someone who loves to read and, or has been diagnosed with diabetes or insulin resistance to help you better understand all of this.

(18:23):

So here are some foods to be wary of when you're striving to balance out your blood sugar levels. Number one, sugar, even sugar free can is not really sugar free. Okay. Honey and fructose surprising to many, even these healthy and natural sugar. And I'm moving air quote, which you can't see sugars can raise the blood sugar quickly. Number three is those refined grains. And those are found in sugar in desserts like pasta, as well as bread and crackers and pretzels and tortillas and chips and breakfast cereals, all of those different things. Number four, even gluten free products. You guys are often highly processed grains and starches with the high glycemic. So, and this was a mistake that I made. And so I'm share with you when I went gluten free, I tried to replace all of my pasta for gluten pasta.

(19:28):

I tried exchange gluten and blood sugar issues and of a story for another day, but I, what I would like to see happen instead is start to just move towards a different way of eating. Yes, gluten products can be a great stepping stone. However, you know, instead of maybe a bread like a sandwich, do a lettuce wrap or something along those lines to where you're getting more fruits and vegetable in your diet, instead of just trading straight across next one is commercial and even home or carrot juices because they have no fiber to slow down the absorption and these can be quite detrimental to our blood sugar levels. You guys, I, especially when I got really sick last year, I was pregnant. Apple juice was my best friend because I was pregnant and I really couldn't eat a lot or keep down a lot.

(20:43):

So juices were, they definitely have their time in their place. They providing my body with some nutrients and, and bone bra, but specifically talking about the apple juice part. But we need to be careful about even good forms of raw apple juice and things, how much we're drinking those types of things. Next is limit your fruit and vegetable in or fruit intake, pair it with a fat and or a protein to help with the absorption. So we're going be getting into food combining the way that I tell my clients to work with this is to pair your fruit with some healthy fat. So apples and peanut butter is a great combination, oranges and cashew a banana and almond butter. I mean, there, there's tons of different things, nuts, seeds, whatever, because like I said, it's gonna slow down the absorption of the sugar inside the body and help with blood sugar, but balances better.

(21:46):

And the fat is also help you keep help, keep you forward longer. All right. Vegetables to war of if you're really, really struggling. And, and honestly you have to kind eat a lot of, and if you want learn more about this, you can, like I said, read that book, check it out. Vegetables like BES they're very high in sugar, but they're also super yummy carrots, potatoes, those types of things, and other root vegetables, cooking bees though. Okay. Breaks down the sugars into those simple sugars, which will spike the insulin levels. So grading carrots and a salad is going to be totally different. And if you guys follow me on Instagram, come hang out with me and ask me how to make potatoes like mashed potatoes and stuff lower. More, I'm gonna say diabetic friendly. OK. It's gonna, it's not gonna take out all of the starches, but that is, there are some options there to cook and prepare those in a way that's going to change that corn is actually grain and it is used to produce sugar used in a variety of processes.

(23:08):

So corn will raise blood sugar levels rapidly tomatoes, including tomato cost and sauces when cooked down tomatoes reduce a lot of sugar. So eating those raw are better. in a lot of cases, protein bars, check them out, turn them over, read the nutrition labels because oftentimes they're loaded with sugar and grains and carbohydrates, and we need to pay close attention to that. Especially while we are trying to balance out those blood sugar levels. I, I have gotten questions from friends and family and they'll, you know, take a picture of, Hey, what do you think about this protein bar? And they flip it over and I look at the ingredients and all of those things. And a lot of times they tell 'em, well, it depends on your goals. Depends on, you know, maybe you're working out really hard and you need more carbohydrates.

(24:03):

I don't know that because you're not a client of mine, but here's what I'm seeing. These, these ingredients are really good. Or these ones aren't so good. I would be wary of this or that, or, you know, there there's a lot of different things. So without you being a client, what I want to tell you, the big part here is pay close attention to those nutrition facts and the ingredients and how they're being made and what you're eating them with and time of day and what your, what your overall goal is. If your overall goal is to balance out the blood sugar levels so that you can reduce your weight, you may need a lower, lower carbohydrate intake. So does sports drinks flavored waters and alcohol? These will also spike those blood sugar levels and add unnecessary and unhealthy calories. So other than water, most drinks contain unnecessary sugars and sweeteners.

(24:59):

So focus on water you know, find ways to, if you don't like water, find ways to love the water. I dunno. I love adding in a little bit of, from time to time, not all the time, like lemon juice or lime juice, or you know, do herbal, you can fully do herbal juice, a little bit of juice in your, with some lemon can even taste and it's very sooth and to your digestive tract, unless you're allergi to it, like some of my clients have been in the past. And then the other thing I wanna caution you of before wrapping this up is diet and sugar free foods.

(25:51):

Okay. So unfortunately labeling in the us allows products to be labeled as sugar free, as long as it does not contain super lows, which is table sugar. And so this means that other sugars may be very well present in the sugar free products. So dextrin corn syrup, thesal sorghum, just to name a few alt dextrin is another one. So the big thing here, you guys is learning to read those labels, looking at the ingredients to help keep those blood sugar levels nice and happy and healthy, and also eating every three hours. So have a little snack between meals that includes protein and those healthy fats has been shown to be helpful in the lowering or slowing down the rise in blood sugar levels for S time over your adrenals, and also you feeling jittery, nauseous. And another big thing that I find with clients are thyroid clients.

(27:10):

And this has actually come up a lot lately in our coaching is to like trying to get ready for, you know, bathing suit season. And they're like, I'm cutting calories. I'm like, don't do that. Stop cutting calories. Because it's putting more stress on their body. And honestly, when you're having thyroid that's, you can't undereat OK. You shouldn't undereat, you can't undereat, you shouldn't undereat because it can put more stress on the adrenal and actually cause weight gain in a lot of our clients are experiencing that. And so keep that in mind fuel your body. So like I said, my best recommendation is to pay attention to your body and how you feel. Don't let your body get nauseous or jittery or hangry or irritated and agitated, keep some nuts and seeds along with some fruit, you know, with you slices of meat veggies with hummus, celery, and net butter, you know, apples and apples and bananas apples and peanut butter, all of that.

(28:13):

And then also eat a Hardy breakfast eating instead of eating waffles and pancakes think low carb and high fat. So something like like eggs or one of our favorite lately for our house is making like a burrito mix. And I just keep it in a container. So people want burritos. They can, if not like I typically don't eat it, I just reheat the eggs and peppers and whatever we put in there and eat it that way with some salsa, I'll say with breakfast, we want to be mindful of planning and preparing ahead of time. Because that can be really hard, confusing and frustrating on all of the things to get under wraps. Because a lot of times we're sleeping in cause we're tired and then we're running and racing out the door. And then the last tip that I have for you guys is stop eating about three hours before, before you go to bed.

(29:21):

We also want something a little bit higher in to or higher in fat and this will help you get into a good restful sleep. Especially if it Hasam in ITAM is a precursor for melatonin inside the body. So you can also know you have blood sugar issues. If you're waking up between at 2:00 AM and 4:00 AM. So you'll want pay attention to that and maybe adjust some of your eating all you guys. Wow. This was packed full of tons and tons of information. Check back next week next week because we are going more in depth on combining foods and how to plan those things out. Plan out your snacks and meals a little bit better. And I'll see you guys on the next, if you guys are interested in learning more about working with us and working through learning how to increase your metabolism balance out blood sugar levels learn how to structure and pair your meals.

(30:32):

I highly encourage you to head over to the show notes and check out our membership program. This is the thriving thyroid membership coaching program is a month to month subscription, where we coach you through different topics. And not only tell you the how or tell you the what and the when and the where and the why and all of that. We tell you the how to do this, how to implement all of these changes for you. And we have weekly group coaching calls, where we dive more in depth with you on these topics and helping you give, get solutions to find the answers you need to have and restore your thyroid function. I'll see you on the next.

(31:21):

Wait before, before you go, please subscribe. If you found value in today's episode, leave us a review and share on Instagram and please tag us. We love your yes, pretty

(31:35):

Please.

Lynne has been featured at women's expos throughout the country, teaming with actress Deidre Hall to write and publish Deidre Hall's Kitchen Closeup (2010) and Deidre Hall's How Does She Do It? (2012). In previous lives, she won national awards as a creative director for Silicon Valley companies, was Creative Director at E&J Gallo Winery, Advertising Manager at RedKen Laboratories, and freelanced for agencies in San Jose, Los Angeles, and New York. She has also worked as an actress, makeup artist, screenwriter, illustrator, legal journalist and television Weather Person. Lynne has three grown children, two absolutely perfect grandchildren, and is president of The Pescadero Foundation. She and her husband have a small farm on the coast of Northern California.

Connect with Lynne here:

Facebook: Lynne Parmiter Bowman

YouTube: Lynne Bowman

Instagram: LynneParmiterBowman

Website: LynneBowman.com

What we talk about in today's episode: 

1. Can you really live happily without sugar?

2. Do you need to give up dairy?

3. Is chicken ok?

4. What's the one thing I can do about my eating that matters most?

5/ What surprised you most during your research and writing?

.

.

.

SHOW NOTES AT 

Thinking about using nutrition and holistic health for restoring thyroid function? Learn EVERYTHING you need to know by joining our Free Facebook Group. Thriving Thyroid Balance Community.

Are you interested in learning more about your thyroid and finding answers? 

We got you! 

We have several different opportunities to work with us at several different price points and opportunities. 

Our signature 6-month program is called The Hansen Method, we offer this in a VIP setting with personalized plans and protocols, individual one on one coaching and incredible bonuses that change regularly. You can schedule a complimentary thyroid breakthrough call with one of our thyroid advisors. Click here.  If you have questions about the Hansen Method and want to discuss your specific situation and make sure this is the right program for you you can schedule a complimentary thyroid breakthrough call with one of our team members. schedule here. Hurry, my schedule fills up quickly and we only work with limited amount of women at any given time.

 Join hundreds of women who have improved their symptoms by 80% and lose on average 30lbs in the 4 months.  

Not ready to schedule a call, no problem. Learn more about the Hansen Method to see if it’s a good fit for you. Click here to learn more. 

We also offer The Hansen Method as a Self Guided option. 

Option number 1 for self guide is where you are totally on your own to go through the program content, make the changes and execute them on your own. Click here to purchase. 

Option number 2 includes group coaching and access to our members facebook group that will allow you access to our Thyroid Success Coaches and testing with personalized protocols. Click here to purchase.   

But one of our favorite ways to work with us is our Thriving Thyroid Coaching Membership Opportunity.  This is where many of clients first begin working with us. It allows you to get to know us, our system and start making changes before making a larger financial investment. Click here to learn more. 

CONTACT LINKS

• Website

• Facebook Community

• YouTube

• Instagram

DOWNLOADABLE RESOURCES

• Freedom From Fatigue Guide 

PAID RESOURCES

• Thyroid Recipe Book

AFFILIATE LINKS

• Branch Basics

Xo,

Shannon Hansen

P.S. Make sure to schedule our Thyroid Breakthrough call with one of our thyroid advisors. 

AUDIO TRANSCRIPTION 

(00:00:00):

This is episode 78. How is sugar impacting my hormones with Lynn Bowman? You guys, this is one of my most favorite episodes to record so far. Lynn has been featured on women's ex expos throughout the country, teaming with the actress Deidra hall to write and publish Deidra Hall's kitchen closeup in 2010. And teaming up with her once again to write and publish Deidra Hall's. How does she do it? In 2012 in previous lives, she has won national awards as a creative director for the Silicon valley companies. She was a creative director at the E N J Galileo winery, advertising manager at Redkins laboratory and freelance for agencies in San Jose, Los Angeles and New York. She has also worked as an actress, makeup artist, screenwriter, illustrator, legal journalist, and TV weather person. Lynn has three grown children, two absolutely perfect grandchildren, and is the president of a foundation.

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She and her husband have a small farm on the coast of Northern California. Welcome back to the thriving thyroid podcast, where we choose to become empowered patients and take our health into our own hands. Hi, I'm Shannon Hanson, a Christian entrepreneur, a mom of three. And after dealing with my own health mysteries, I made it my mission to learn everything I could about the fibroid. I soon became certified as a holistic wellness practitioner, a functional nutrition practitioner and a functional diagnostic practitioner. And so much more. After that, I founded the revolutionary thyroid program, the Hanson method as a health professional and a mom. I fully understand the importance of having a fun, simple, and sustainable plan for achieving a responsive thyroid. So I share actionable and practical strategies for developing a responsive thyroid so that the ambitious moms and women can gain freedom from fatigue and lose the thyroid weight once.

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And for all each week, I will be here for you along with my guest expert, we will be sharing simple and tangible tips that work for not only your thyroid, your hormones, your family, and your mindset, so that you can get back to living the life that you envision for yourself. Welcome to the thriving thyroid podcast. Welcome you guys. We have Lynn Bowman with us today and I'm so excited to be talking to her. She's got a fabulous book out called brownies for breakfast, and I'm just really excited to have this conversation with her and we'll learn more about blood sugar and all of that in today's podcast. So welcome Lynn.

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Thank you, Shannon. I really tickled to be with you. I love what you're doing and I really relish the opportunity to talk to your listeners about this. It's it's a helpful thing to know what to eat right. And what it does too, and how it affects your hormones. We've we've never known enough about this and I'm, I'm significantly older than you. I'm 75. And so I love talking to particularly younger women about what medicine was like in the seventies when I had hormones. , you know, when I was, and it's, I'm,

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We've evolved. So in our understanding with nutrition and for me, I didn't set out when I went to school to become a holistic practitioner, I didn't set out to like learn and to do these things. I simply wanted my thought process. Lynn was, oh, I should learn about nutrition. Yeah. My kids, you know, I cook for my kids every day. So that might be important. And, you know, oh, herbal medicine. Yeah. Okay. I should probably learn about that too. Since I know my kids are gonna get sick, so , I kind of fell into a lot of what I do. And I think even as I've been doing this over the last, I dunno, six plus years I've learned more. So I'm excited to learn from you about what things were like previously, maybe some old paradigms that people have been taught and stuck in when it comes to medicine. Yeah. And hormones and things like that. And then, you know, the direction that you're now going.

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Yes. And you know, medicine, where do we start? And like you, I, I didn't set out to do what I do, but that's life, you fall into this and you fall into that and you get up and dust yourself off and grab your kids and do the next thing. And we all have stories about how all that happened. Why did you leave this one? Why did you marry that one? Why, you know, how you were and and how did you end up here doing this? And I've had a lifelong interest in food. I'm not even sure why, I mean, because I eat just like we all eat, but I, I think I'm driven largely because my mother died when I was 18. And she had had a chronic disease, a kidney disease that I didn't even realize at all at the time that so colored my youth.

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I mean, I, so much of what I and was, and I, I was raised was affected by the fact that she was not well. Yeah. And she managed to stay alive until I was 18. And I was, what have I? But I was so deeply affected by losing her understandably that the rest of my life, I was determined that I was not gonna leave. If I had kids, I would not leave them if I could possibly stay alive, if I could possibly help myself. And, and I, that sounds a little odd maybe, but, but I was driven by that. And so when I had my children I was 29 when I had my first son, 1975, and I had three kids in pretty quick succession. I had been told speaking of hormones I had been told that because I had endometriosis as a young woman, I would probably not be able to conceive.

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I would probably not ever be pregnant. And, and I had a pretty severe endometriosis. So when I found myself pregnant I was thrilled and followed in quick succession by two more. And I'm still thrilled that I have all of them. But unfortunately the man I had married turned out to be sort of a textbook case of a story that we've heard too many times. He was a Vietnam vet. He was a Marine who came out the jungle and changed his clothes and became a banker. When I met him, he was in a three suit and he was a banker, but he very quickly unraveled. And so by the time my kids were two, three and four. I knew that if I were going and my kids were going, I had to, I had to. And so this conviction that I needed to stay alive and I needed to learn how to stay alive, to keep my kids alive, just kind of grew.

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And then when I, when my son was born, I was told that I had had gestational diabetes. And you know what that is, a lot of women may not be familiar with what it is if you haven't been through a pregnancy it's not an uncommon thing that when you become pregnant, you develop type two diabetes as part of changes. And so I was told that, oh, you're okay now because you had a baby, but when you're in your forties, you'll probably develop type two diabetes for good. And that is a chronic disabling, deteriorating disease. And so I kept asking, as I got close to 40 and into my forties, don't you wanna shouldn't I have a test. Don't you wanna say, well, no, you're not overweight and you're fine. And it's okay. And I finally got someone to give me the hemoglobin A1C test and sorry for the jargon.

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If you dunno what that is, I want you to know what we all need to be tested in our forties. If you haven't been tested, you should be the men in your life should be it's the test that tells you what your blood glucose is over a period of time, over a period of weeks it's average. So it tells you basically what function is not just one day, but it tells you what's happening with your blood sugar. And in my case, I was over the line. I was up in the kind of, oh, territory, not bad, but, you know, clearly there was something going on. And so this book that I've written and that I want you to know about is the book that I wish someone had handed me. I wish someone had been able to say to me, girl, it's OK. You know, it's fine. Look, it's, your life is gonna actually get better here, do this. This is what the, this is what you need to do. And this is how to do it. You're good. One book, one set of things. It's not terribly complicated if you put the, the sort of cellular biology aside and just go, OK, what do I do? What do I need? Yeah. How do I act? Because as you've said, your, your blood glucose is kind of one of the basic pillars of your what do you say of your hormones?

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Hormones. Yeah. I mean, it's it all, all of our sex hormones. Th thyroid hormones. Yeah, yeah, yeah, yeah. Builds on off of blood sugar. And I feel like with modern society, we're so fast paced our blood sugar all day long is up and down and up and down and all over the place because we're eating cereal for breakfast because we gotta run out the door and I'm sure you can get into all of this. So I'll let you,

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I, on about all of it, it's particularly it's women, your age with kids who are in the middle of this Mastro because you've got big time careers. Now you've got the kids and you still have all the responsibility for the house and the insurance and, you know, everything. And by the way, y'all, don't even understand that it's kind of the frog in the hot water thing, that the complexity of everything we do has grown to the point where there's some days when I wake up and I go, whatever happened to, I had one phone number one, right. I had one way that people got in touch with me and they knew if they, that, that was that one way. And now how many, how many different ways? And sometimes they work and sometimes they don't work. And then you, then people start using. And I mean, you know, every single aspect of what we do, whether it's sourcing our food and feeding our family or making our home, or it's all, I mean, extremely stress inducing, kinda complicated, but you don't think about it like that because you're just getting up in the morning and trying to do it, just trying to get through your day.

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Right. And so yeah, and that's, and our, our chemistry reflects all of that in a very real way, but we just expect it to keep working, you know, just come on, let's go, let's go, you know, we gotta do this. So I would encourage everybody to give some deep thought to how all that functions together. And, and as I did the research for the book, I realized more and more that it is a, a circular thing. It it's about sleep. It's about food. It's about movement and there. And some other things stress finding out, for example, I don't know how I could have missed this. I, for some reason, it never really got through to me that when we say stress, oh, I'm stressed. I'm like, that's a chemical thing happening to us. That's not just something going on in our head or going on in our heart.

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That is chemicals that are flooding our body. When we are stressed, when you're sitting at that stop light or sitting in front of your computer, waiting for something to happen, that you don't know if it's gonna happen or not, maybe they'll be on. And maybe they won't, that's a chemical flood going into your body and changing literally everything in your body in some way. Yeah. Still by cell it's affected. So, you know, once you get that straight you, I hope understand the importance of managing that because our bodies can't stand up to stress after stress, after stress, after stress, with no relief, you're flooding and flooding and flooding and flooding, no relief. And so when you get serious about your health, as I hope will and, and again, and my advantage was I found out in my forties that I was in trouble. Mm-Hmm I found out that I had to really start thinking about what I did, even though there wasn't a lot out there and I didn't have this book. And my, my physicians, I mean, at the time, what they told you was well, one doctor I'll quote him. He said, you just need to weigh what you, what you weigh in high school. your numbers will go down. Oh, thanks. How many of us weigh wait in high school, right.

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Well, okay. We have to stop here for just a second, because most of us women in high school did not have babies. We did not go through the hormonal changes. Our body composition changed as an adult, as we grew and matured. So going back to this high school weight in my is not realistic for us to make that a goal or a target. So we'll

(00:15:58):

At still, and him he'll. But, but through all this process of different docs, OB docs, you know, in the physician's assistants and all these folks and I had a hysterectomy when I was 50 I had extreme fibroids and was bleeding. You know, where that thing, where you go, I can't, I can't get across the yeah. And, and I found out after the fact, and I hope this is better understood. Now I could, when, yeah. When I'm die, bleed to death from fibroids, and yet at the time, the way it was treated was, yeah, you got, you got some fibroids. It's a typical thing that happens, you know what so I, I had a hysterectomy and I like to tell people that it's like, it's not the end of your life. It's fine. It's a new beginning, which can be fabulous.

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I loved having all those organs and doing what I did with all those organs, but you know what I'm grateful that medicine has allowed some, this old battle access to, to continue to make trouble. I think that's a good thing. So here I am at 75 with, you know, kind of a changed internal landscape. And I don't weigh what I weighed in high school, but you know, I'm not far off of it either, which becomes a great deal easier when you're not battling with that SL of hormones all the time insulin, which is, you know, you make that in your body and that insulin actually comes alive and flares up. When you take in glucose insulin will keep you heavy. It's very, very hard. If you have a disease, if you have the kind of diabetes where you have to be treated with insulin, where you have to be taking insulin every day, it becomes really difficult to lose weight because the insulin prevents you from losing weight.

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That's its job. And yet physicians all these years have been saying, yeah, and I want you to lose another. It's like, wait, wait. what so we've been getting these mixed messages and, and the stuff that they told me back in the day, how I should eat they said, well, you should probably limit your sugar and you should limit your carbs and you should eat more protein and more vegetables. Okay. They never said anything about what kind of carbs or that there was a difference. It was no calories, a calorie. Yeah. You just, you keep your calories down and you, you limit your carbs and you limit your sugar. And the language was always very couched. It's like, and then you, now we realize that there were whole industries saying, you can't say that about sugar. You can't say that about breakfast, cereal, you know, whatever it's. And so the medical industry, which it was, and it is, was, was kind of soft ping what these things were. And it was assumed that you would have to be medicated the rest of your life. And that was what those docs were in business to do. They were in business to prescribe the medication to you. They were not in business to heal you.

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Right.

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In fact, they didn't believe you could be healed. They said, this is a progressive disease that you can't change and you can't fix the best you can do is manage it.

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Yeah. Well, and that's what I'm still seeing today with a lot of women. So I mean, most of the women here that we deal with, obviously thyroid and I read a study just literally yesterday that said over 30% of thyroid patients who are taking medication can right now be able to get off of it. Thyroid medication, where almost, I would say 95% of the women that I work with. They're like, yeah, my doctor told me I could never get off medication. Right. And so it's this fear tactic of, oh my gosh, my thyroid regulates everything in my body. Every cell in my body has thyroid hormone receptors.

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And now I have to take this medication to manage my body and I can never go off of it, but I don't wanna go off, but I, but I don't wanna take medication for the rest of my life. And so they, we get in this paradigm of panic, you know, do I take it, do I not take it? I'm scared to take it, but I don't want the side effects, but I have to, but I need to, but I, you know, and I think with anything, right, diabetes type one type, well, I shouldn't say type one.

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it's OK.

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It's, it's very different. So we have in our family we have both type one and type two. So I'm familiar with, you know, watching my grandma give herself insulin shots and my cousin, you know, have a pump and all the things. And I'm currently pregnant. And I, I opted out of the blood glucose testing that they do at the doctors. And what I chose to do. And obviously with the permission of my physician was I pricked my finger every day. I did a fasting. I did it after I ate breakfast, after I ate lunch. And after I ate dinner two hours and I tracked it for 10 days and I brought it in, because for me, I chose to do that instead of dumping sugar into my body to see what happened.

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You shouldn't even have to do that a hemoglobin A1C tests they can do just with blood. Right. They don't even need you to fast anymore

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Yeah.

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To do that,

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But that's not what traditionally, you know, and yeah. Anyways, we could probably go into that if you want.

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Well, we could go on and on, but, but what the here's the good news, two kinda side notes. One part of the, one of the things that, that has become clear to me in my research is that Metformin, which some of you may be taking Metformin is a thing that it is Glucophage Metformin is I guess, a trade in is prescribed frequently to type two diabetics. But now people are taking it, whether they're diabetic or not, because they're finding it has longevity benefits. It ha they don't even understand why it works so well, but it seems to be keeping people generally healthier, longer that's subject for another show. So I do take that. That's the only the medication that I take, I do take, and I take a, a very light dose of statin because I'm one of those people that I've done, everything that you're supposed to do about cholesterol, and it's still through the roof, unless I take a small dose of statin, which solves the problem. And so, and I've argued and I've fussed, and I've read this up, I'm taking the statin and I'm taking Metformin. But the, the can you hear the dog? Howing I dunno.

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I don't think so. Every once in a while I hear my kids too, in the background and I'm like

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Have two I, I have two sled dogs and they talk every once in a while. They, you you'll singing in the background. So Shannon back to women's health and hormonal health. And it, it, we're still talking about diabetes, I guess. Yeah. I, I am interested in the fact that you have such close association to it and you've seen it and you know what I'm talking about, but the truth of the matter is now that people are reversing type two diabetes, mm-hmm, , it, it can be reversed, not in every case. And particularly someone like me, who's been diabetic for decades. It's problematic. There, there, aren't a lot of stories about people who at my age reverse it, I would say right now, and you'll know what these numbers mean. I just got tested recently and I'm at seven. My hemoglobin A1C reading is seven. I'm hoping to, to it lower and lower. And I think I may be able to do that. And it may be slightly more extreme than a lot of people are ready to deal with. But one of the things that has been discovered discovered is a funny word, because this is really something ancient, you know, and all remember all, we'll talk about paleo. Yes. That you should eating, like you're ancient

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Sisters. Yeah.

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Right. Well, but the thing they don't wanna talk about is your ancient ancestors went without meals. They didn't eat all day. They didn't eat every day

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And they didn't eat sugar

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Oh, they none. No, but just, just let's assume that if we go back in time and there were eating no processed foods and they were just eating natural foods, they, it wasn't possible to eat three meals a day or even two meals a day. They frequently went without food. There is other very well studied evidence big studies over a long period of time and some famous ones. For example, from the second world war, when in Norway, the food was so scarce and they didn't have, and they didn't of they also didn't have meat. They were, but their rate of diabetes went to nothing. Their heart disease went to nothing. And so that combined with a lot of other research that has been done over the years, what you have to walk away with understanding is one of the most effective ways to change your blood chemistry and your hormonal chemistry and your is, and that's not something people really wanna hear. Right. But you know what, it seems to work for a lot people and

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Yeah. And would love hear your thoughts on that? I literally that just this morning, well, I started it before I recorded PO started recording podcasts, and then I had a little break between, so I finished this training that I'm doing, and they were talking about different metabolic types, right. And certain metabolic types. And I think this is where a lot of let's just say, fasting, intermittent fasting gets confused, is this person says I tried it. It worked really well. I had amazing results. My sugar cravings went down. I had more energy, you know, they're, they're raving about this. And then this other person over here did the same thing. And they're like, I'm,

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I was,

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Was brain fog. You know, this, that, and other thing I it's important for that. It important for us to understand our metabolic type and understand what is going to be beneficial. I personally am a big fan of fasting. I fast for religious reasons. So I fast at least once a month, not while I'm pregnant, I will give them, you know, in nursing and things like that. It's totally different, but there are so many benefits to fasting and I'll let you speak into some of the benefits of, of fasting for, we'll just say a majority of the population I'll put it well. And

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You know, I am no expert, but I, I will point you anyone who's interested do some study on it, experiment with it yourself be kind to yourself. Don't get crazy with this, you know, but, but have some fun thinking about it. I have a keen interest in staying alive for as long as I can as well as I can. So, so I'm a little bit of a geek about all this. And, and I am my only Guinea pig. Really. I don't inflict this on anyone else. I mean, except people, obviously who come to my house to eat know they're gonna get no sugar, probably no gluten no meat and lots of vegetables and, you know, lots of wonderful food. But yeah, I, there's certain things that I'm willing to infl on myself just to kind of test it out because I'm studying this stuff all the time.

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In my book, I do recommend, I talk about the fact that ive tradition has said for many thousands of years, that we need to stop eating when the sun dies and you, your, your digestion is on fire in the middle of the day is when your digestive tract is working at its full capacity. And so when the day begins to fade, you should be done eating because your body has other things that it needs to do. And this, by the way, is now reinforced, backed up by a lot of science, lots of studies talking about brain and gut and brain health and how there are certain chemical processes that take place in your deep sleep that can only take place in your deep sleep. And so the way room for that in four finished now, every American, at least out there is saying, how can you even do that?

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You know, because I, yeah, , I don't have time for that. Yeah. You're coming home seven, eight o'clock at night, and you got kids that have been at practice and nobody's cooked anything and it's, and then you wanna just plop in front of the TV and you wanna eat some Doritos and just leave me alone. So it's, it is not in our culture at least anymore to do this, but about tea time, four o'clock, you know, which is part of, of course, British and other cultures. That's your a light meal. That's the end. No more. And what this means is that the night crew can, it's just like a road crew can hose off the streets and shovel and stuff. But if you keep shoveling food, then the night crews comes work to do body with your hormones, with your brain chemistry. And if you are demanding that it keep working on your digestion, then your energy is gonna go to the digestion and your digestion is gonna go well.

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Yeah, but I don't have to. So that's gonna go to fat. Let's just, that goes, send that to fat and that to fat because we can't even, so it messes up your ability to metabolize your food properly, to get energy from your food. And it prevents your body from doing those magical, literally magical things that it does to heal itself, because it can only heal in deep sleep, which is another thing. When I learned that I went, wait, how could I be this soul? And just be learning that because, and Shannon, you know, this, especially as women, I think we just think we can stay up all night and feed the baby and the sun and sit in your nap for school, just around the, and for you're you're tough. You mean, you know? Yeah. Sleep is our gift that allows us to renew ourselves literally physically every day. And you can't get the sleep you need if you're eating too much, too late. Yeah. So that's important.

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I wanna ask you, so we live in Arizona and like most of the world, the, the nighttime. So in summer we have longer days. And then in winter we have shorter days. So do you find that we should be, is there a consistent time, year round that we need, or when the sun sets is that the indication to stop eating,

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It's all about circadian rhythm. And I can say that because as you know, I' live out in the country and, and I'm in the woods and I can see the sun out the window and I can actually put myself outside and I'm, and I have a real relationship with the owls and the Jays and the foxes and all that. So I feel it deeply, it's harder when you're in a metropolitan area and the sirens are going and the cars are going and the lights are on, but it's all about circadian rhythm and not time here to explain all that. But I would, I would encourage anybody to spend some time reading about circadian rhythm and what it means. So it means that what's going on outside sunset or sunrise affects your body. Yes. And you need to respond accordingly and not pretend like it's not happening.

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Even though you have artificial lights and sirens and all this going on, it will affect you whether you want it to or not. And by ignoring it, you, you mess up a system, just like your hormonal system. Yes. We might think we can fool other nature. Right. But we can't. So it just depends on, yeah. It what's the height of day to day. What is day fading today? What's and here we're as you and I talk, the winter solstice is upon us already. And we feel don't you feel it? I feel it,

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My kids. So my kids are about 11, eight and six ish. Some of them are getting ready to have birthdays. And they were just telling me this morning, they're like, man, I'm feeling more tired lately. And I'm like, yes, this time of year, you're gonna feel more tired. They're like, but you know, so last night they were like seven 30, the sun's down. I was like, Hey, you guys go get it ready for bed. They're like, but it's seven 30. I'm like, and you just told me you were tired. You need to listen to that cue. And anyways, and then this morning, you know, oh, I'm so tired. I'm like baby. When the BA, when the sun goes down and it starts getting dark, that's the signal for our body to start to make melatonin and to wind the body down. So we can go to bed and have, you know, restful sleep.

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We kind of go into this state of hibernation and I'm a big person on circadian rhythm as well. And I tell people you know, you can, there's all kinds of charts. You can Google and whatever, but there are different things like you were talking about that happen at specific times of the day. And if you're noticing, oh, I can't fall asleep. Or, you know, I'm having insomnia, I'm waking up at this time. And the night, that's your body saying? My, my, my detoxification system is off. Maybe my lungs are off. Maybe my, you know, liver is off. Maybe, you know, my adrenals, whatever it may be. Your body's trying to give you a sign. And oftentimes we don't know, cuz we're not educated or we don't care, or we don't know what to do to change it. So,

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And think about what a new thing a clock is. I mean, when you actually think about how long have we had, I mean, there, there were town clocks in the middle ages, but a, a risk watch or a clock in your home. And, and this is a very recent invention really. And people didn't know what time it was especially here in and didn't, we didn't know. And, and we lived accordingly and most of the humans on earth didn't know and lived accordingly. And yet now it's as if the clock was the system.

(00:37:59):

Oh, my phone's sitting right here. My, and I'm like, I,

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You know,

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I have, I have alarms going off to remind me, Hey, you have 10 minutes before you need to go pick up your kids from school, you know, because we run off of time. And I remember, so my dad was military growing up and it was, you better be five minutes early or you're late, you know?

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Yeah, yeah.

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So

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Yes, but we have to rethink some of that because our big enemies now are stress and ill health. We, something like 80% of Americans have a chronic disease. And most of that, if not, no, I can't say entirely all of it, but most of it is based on what you're eating and doing lifestyle hate that word. Yeah. But it, and, and we also have a country in which when you are ill, it also probably means you'll be bankrupted. Something like 85% of the bankruptcies in this country are health related. And I know I watched it in my own family. You know, there was no way my dad spent everything he had trying to keep my mother alive. And that was how many years ago, 60 years ago. And we're still, it's his bad or worse now. We, we still are spending all this money on medications and so on, but the end result is that something like 85%, look it up.

(00:39:41):

I don't remember exactly what the number is of bankruptcies. The United States are based on health and inability for healthcare. And anyone in the audience right now who has dealt with serious disease, their disability in their family, you know, none of us can afford this. It's it's heartbreaking and, and crazy, and we need to fix it because, and so one of the ways that you can fix it right now is to start eating better and moving better because it will keep you well, it, it, it definitely, it's not just vanity, although you know, certainly I have been accused of being vain and I will. Yep. You're right. but if, if you will do the things and I've, I've laid it out in the book, I'm not the only one to lay it out in the book, but I think you'll like my book it's fun and funny.

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And it's highly illustrated. I think it's the only cookbook ever that has a picture of a weasel in it. I'm proud of that. Yeah. And pictures of my dogs in my home and so on because people actually said to me, some of my early readers said, well, this is all great, but where are you? You know, I, we wanna kinda see what you're doing. And so I put some of that it, and I hope you'll enjoy it, but it's all in there about sleep, about movement and about food and the stuff about food is relatively uncomplicated. I, I spend a couple of pages, I dunno, maybe four pages talking about the sugar replacements that you can get now, which ones are good best what they do, what they don't do. This is an entire cookbook with no sugar, no gluten. Oh, no, I I'll take that back. I have one page that talks about sourdough bread,

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Totally different in my

(00:41:46):

Cheat sourdough bread with, in it, or, you know, oh, hello. You know, it's wonderful. But anyway, it's a simple book that I designed so that an eight year old could cook from it an 85 year old. Who's never cooked before who's crochety and mean can cook from it and, and understand it. And it's in there and things like, and here's one thing that I tell people frequently, and I know that they're gonna go. Yeah, sure. And it's dark greens three times a day, two times a day. And, and everyone goes, how do you even do that? And I tell you how to do it. It's easy. It's not hard. You can do it. And if you've got a blender and if you have a little, little I just use little micro food processor on top of my sinks, always out there, you can make brilliant gelato. You can make pies that have high protein, wonderful fiber, everything wonderful in food. And there's gluten.

(00:43:06):

Yeah.

(00:43:07):

They

(00:43:07):

No

(00:43:09):

Will have no clue. Yeah. And so you're not giving up really anything except a little of your time and energy, but here's the deal. Either you give up a little time and energy now, or you give up your erectile function or your, you know, the downside, if you don't do this is huge. It's huge.

(00:43:35):

Yeah. So

(00:43:37):

Yeah, absolutely. I truly believe, and this is one of the big mindset shifts that I had when I started to learn about food and nutrition. And I we'll just put it out there. Everybody's got different opinions, eat this, don't eat that this is good. This is bad. At the end of the day, I think it comes down to you and your body and understanding your body. And I, I wanna say, cuz when I talked just a minute ago about metabolic typing, sometimes you are living in the wrong metabolic type for who you are, meaning your body isn't processing food, the way that it should. But once you balance out minerals, you increase your body's ability to absorb nutrients and all of these different things. You're gonna notice a shift. You're gonna notice that, oh my body, I can now handle whatever it is that I couldn't before.

(00:44:35):

And so this is again, really important to as, as we go through life our body is gonna shift and I'll give you guys just a really quick example of a personal example for me. I, when I got pregnant this time , I have never had this happen before, but my body was detoxing from copper and my mineral levels were all off and it was kind of like the whole thing and surprise pregnant. So my body was reacting heavily to food. I was having histamine responses. I couldn't eat gluten dairy raspberries peaches, nectarines. And it was during summer. So all of those things were in season and I would eat them for a snack or a meal or whatever it was. And I would have these adverse re reactions to them. I would basically, I was throwing up because I needed to eat food and I was throwing up because I ate food and I was having heart palpitations and I felt drained and tired all the time.

(00:45:44):

And I was like, I don't know what's going on with my body. I went to the doctor. They said, you know, here's some Zofran, you're pregnant, good luck. You'll figure it out. You know, it'll go away. here. I was 26 ish weeks pregnant. And I'm like, it hasn't gone away. I'm in my second trimester. I shouldn't be experiencing this. I was really, really frustrated. And when I was researching and figuring these things out, I realized, and I, I kind of knew this, but I put some dots together where I was like, I'm having histamine responses. And I was, I, I had increased my zinc levels to help with that, with the copper and all these fancy medical things. So I was doing some of the right things, but I wasn't doing enough of those things. So long story short changed a few things, cut out the food for a little bit of time, you know, change my minerals, change my, you know, prenatals and things like that to better match my body. And my body shifted very, very quickly back to being able to eat the raspberries and the peaches and you know, all of those good, wonderful foods. So to say our body will forever be this way. That's not true. And we need to mindful of the metabolic you

(00:47:12):

A that I think are really important for everybody to understand. And one of them is dairy. I highly strongly recommend that you don't eat any dairy. And the reason is you are not getted goat out in your yard or a goat or a she but if you are buying it in a package from a store, it is, first of all, the animals were raised with chemicals that aren't right. They aren't eating the right thing in they're taking antibiotics, rat, rat, rat. So the first thing you pediatrician also, you know, this, we tell you if you had a kid in runny knows with no dairy. And we, there was a time when a lot of us could tolerate dairy depending on your ethnicity, some better than others, but for your health today and your kids highly recommend just stall, no dairy. And of course, people go wait, cheese, no cheese.

(00:48:34):

Yeah. Get vegan replacements, whatever. But no, no cheese, no milk. No. And for God's sake, no ice cream make it yourself. It's not hard. It's fun. And it is so healthy and good for you. And that that's a tough one. Cause we so associate treats with sweets. It's like any kid that's good gets an ice cream, right? No, no. You need to fix that because that's what's wrong right there. Because the second thing I'm gonna say, okay, first dairy, second thing of course is sugar, no processed sugar in any form. And when you read a label, as you must, you must never eat anything without reading that stupid label. If you really force yourself to read it. And I, I have a two page spread in the book a about this more than that actually, but, but on the two pages I have on the right, what is in the ingredients, what they have to tell you about a popular donut, a OK.

(00:49:48):

And it takes a whole page in fine print to tell you what the chemicals are in that donut. And then on the left, I have what's in the donut, that's in this recipe right here. And of course it's like five things, right. You know what all of those are. So it's dramatic the difference in the quality of the food that you make with what you know, and what you buy in a package. Those are worlds apart. And what you can be absolutely sure is that whatever you buy in a package has sugar in it. Yeah. Read the label. It's not only gonna have one kinda sugar. It's gonna have like five kinds or three kinds of sugar. Because if they do three different kinds, they don't have to list the sugar first. They can list it second and third,

(00:50:37):

Fourth. Yeah.

(00:50:39):

And, and, and sugar people go, well, yeah, you wanna read the science? You wanna know what sugar does to your body read about it. I'll tell you some in my book, but just do your own research force yourself to really look at what you're putting in your children's bodies and your own body when you are eating refined sugar and the different, when I say refin, I mean, I'm, I don't fruit eat fruit. I whole whole food plant, whole fruit is okay, but refined sugar is not, it's literally poison and refined flowers. The flour that you've been eating all your life, that they make pasta out of cereal outta is equal on the glycemic index. Okay. Raise your hands. Who knows what a glycemic index is? That that's how we measure the response that your body has to that substance, that sugar type of sugar, whatever it's. So for example, rice and refined wheat flour are right up there with sugar. So every time you eat that bun on that burger, it's like putting your crappy meat burger in your sugar bun. As far as your body is concerned. As far as the chemistry of what happens when you eat that drive through sandwich or, or hamburger, it just, that's the picture. I's sugar pat, around a poisonous meat.

(00:52:36):

Don't feed it to your kids. Just don't don't eat it. It's not good.

(00:52:41):

Well, in, in one of the previous episodes that I recently recorded for the podcast, I talked to a woman about fast food, and we have this idea of fast food being, go through, going through a drive through picking up something super quick, but what's actually fast is an apple, an orange, a banana, you know, a carrot stick, a celery you know, whatever. We, we do a lot of gardening cuz Arizona, we have amazing weather year round so we can grow a lot of our own things. And I plant, you know, a huge large garden bed with sugar snap peas. Let me tell you, they don't even come in the house because my kids eat them before

(00:53:29):

They get. And what about the little baby tomatoes? The little sun golds and, and sweet one hundreds. Yes. You know, they're like candy, but they're great for you. Yeah. You just, and I also, we're lucky, but in our far back, we've got blackberries growing everywhere. And so not only is it literally the most nutritionally, brilliant food you can eat. It is one, if not the one best food you can put in your body it's free. Yeah. I didn't even plan 'em they grow wild and I could, you know, you get a little torn up picking them. It's not easy to pick them, but there's nothing better for you to treat yourself with and it's free and it's got fiber and it's got all these, you know, nutrients and the, the antioxidants and everything else and it's free. Yeah. It's free. So

(00:54:31):

Yeah. Yeah, absolutely. Well, Lynn, this has been a fantastic chat. I feel like I wanna just keep going with you because we've touched on so many amazing things in terms of diet and lifestyle. And, and I know you don't like that word. And I J I, I don't like lifestyle either because I feel like it's thrown around. It's kind of a,

(00:54:55):

Yeah. What does it mean? Really?

(00:54:57):

Yeah. Yeah. What does it mean, right? Yes, exactly. There's, there's not a definition, a good definition behind it. But tell everybody where can they find you? Where can they find the book? How can they connect with you? All of, all of that.

(00:55:15):

Okay, great. Thank you. The book is brownies for breakfast, a cookbook for diabetics and people who love them. But if you just, if you it's on Amazon and if you just type in brownies for breakfast, it'll pop up. And my name again is Lynn, L Y N N E Bowman, B O w M a N. And if you Google me, I'll pop up. And my middle name is, is actually my official author name. So it's Lynn parer Bowman, P a R M I T E R. So I'm on Instagram, I'm on Facebook and I, and on YouTube and, and under that name, and I also have a website, which is maybe the easiest thing to remember. You can always get in touch with me there. There's a form for message. You can send me notes. Ask me questions. I love hearing from people who, especially if you've got the book and you're trying stuff, and you have questions about it.

(00:56:15):

I'm I welcome that. So it's Lynn bowman.com, L Y N N E BWM a N com. Please check in with me and then there's a list you can sign up. It's called Lynn's list. And I am not good yet about sending things often, but then I don't want people bombarded with stuff, but when I get a new recipe that I think, oh my gosh, this is genius. Everybody needs to have this. That's how I send it out on my list. Or when I get information, when I find something up that I think you just really need to know, I will send it out to you. If you'll sign up on my list, I'm happy to hear from you. Please let hear from you. And you know, that's how I learn. So thanks. Yeah,

(00:57:00):

Yeah, yeah, absolutely. And I was looking at all of the pictures from your cookbook on your website and they look amazing. I was thinking this morning Was like, I, and then I was like, I really don't wanna scene. You know, I dunno the last time I've really eaten donuts, but for whatever reason, I woke up thinking that sounded dead,

(00:57:27):

That yourself, OK, first you need the book and then you need to invest a little bit of money in some donut pans and the, the new ones that are Silicon pans that are kind bendy, our genius. Those are great. But what a great form factor, Shannon, can you imagine giving your kid a donut with pink icing and sprinkles on it and they know they're getting a great meal.

(00:57:53):

Yeah. So,

(00:57:54):

You know,

(00:57:55):

Well, I grew up with my mom making, so I grew up eating. I did not have any sugar until I was two, and I only got sugar because we went on vacation and my grandma gave it to me. So I grew up not eating. a lot of sugar

(00:58:12):

Grandma.

(00:58:13):

I know. And if I did have sugar, it was homemade. So the donuts that I grew up with were homemade donuts. Oh they weren't sugar free or, you know, anything like that. But my mom at least made them, I didn't go to, you know, a big box store and get donuts. so seeing that these are homemade on your website, I'm just like, oh, maybe, maybe I should.

(00:58:40):

And lemme do a little teaser, what they're made of, not all of them at different recipes, but one of my favorite combinations for sweets is pumpkin and nut butter. And what happens is the pumpkin. You don't even in some of the recipes, yes. I make a pumpkin spice and so on. But if you, if you can buy pumpkin and chocolate, you don't taste pumpkin. You only taste chocolate. Yeah. And the cinnamon, right? So it's this great secret way that you, instead of using flour and you use pumpkin and nut butter. So you're getting those great nut oils, the, the good, healthy fats and all of the nutrition of nuts and pumpkin and protein in a,

(00:59:24):

That sounds amazing.

(00:59:25):

Right. It's

(00:59:27):

Great. I love it. Well, I'm definitely gonna check out. I hope you guys will check out the booking will be linked in the notes for you guys to check out as well. I hope you guys take a few minutes to connect with Lynn, so thank you.

(00:59:47):

And let's do this again. Hope you questions. We can answer questions next. It's

(00:59:54):

Yeah, absolutely. We'll see you guys on the next.

(00:59:58):

Wait, before you go, please subscribe. If you found value in today's episode, leave us a review and share on Instagram and please tag us. We.

Let’s start with metabolism. What is your metabolism? Metabolism is the process that converts energy (calories) from food and/or store energy (from fat or glycogen) into usable types of energy (aka fuel) in your body. A by-product of this conversion is heat. The heat that is created is important because as our bodies heat up we burn calories.

Which brings us to the next point, which is resting metabolism? The amount of energy (calories) it takes at rest, in a neutral temperature environment, while your digestive system is inactive to sustain daily life without activity. A person’s resting metabolism decreases with age and with the loss of lean body mass (muscle mass). When one consumes more calories than their resting metabolism, their weight increases.

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Our signature 6-month program is called The Hansen Method, we offer this in a VIP setting with personalized plans and protocols, individual one on one coaching and incredible bonuses that change regularly. You can schedule a complimentary thyroid breakthrough call with one of our thyroid advisors. Click here.  If you have questions about the Hansen Method and want to discuss your specific situation and make sure this is the right program for you you can schedule a complimentary thyroid breakthrough call with one of our team members. schedule here. Hurry, my schedule fills up quickly and we only work with limited amount of women at any given time.

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FULL AUDIO TRANSCRIPT

(00:00):

This is episode 77. How does your metabolism relate to your thyroid?

(00:07):

Welcome back to the thriving thyroid podcast, where we choose to become empowered patients and take our health into our own hands. Hi, I'm Shannon Hansen, a Christian entrepreneur, a mom of three. And after dealing with my own health mysteries, I made it my mission to learn everything I could about the thyroid. I soon became certified as a holistic wellness practitioner, a functional nutrition practitioner and a functional diagnostic practitioner. And so much more. After that, I founded the revolutionary thyroid program, the handsome method as a health professional and a mom. I fully understand the importance of having a fun, simple, and sustainable plan for achieving a responsive thyroid. So I share actionable and practical strategies for developing a responsive thyroid so that the ambitious moms and women can gain freedom from fatigue and lose the thyroid weight once. And for all each week, I will be here for you along with my guest experts, we will be sharing simple and tangible tips that work for not only your thyroid, your hormones, your family, and your mindset, so that you can get back to living the life that you envision for yourself. Welcome to the thriving thyroid podcast.

(01:28):

Welcome back to the thriving thyroid podcast. You guys, I am so excited. So I wanted to start today's episode off with a quick story about one of our clients. So this is a client that we worked with her quite a while. She's one of our, like most favorite clients. She decided that she loved hanging out with us inside the handsome method, but I wanna kinda give you a little bird eye view as to her journey. So when she started working with us I believe it was in two, yes, 2021. She came and started working with us inside the handsome method. She was one of our very first clients. And she came in and we started working with her and she kind of blew my mind because she was on 220 S of levothyroxin. And I was like, holy frequently, that is a ton of thyroid medication, obviously I think a lot of our clients started out around 175 and so 225 was a huge number.

(02:43):

And her thyroid was really at this point where her doctor was like, Hey, if we can't get this regulated and figured out here very quickly we're gonna just go ahead and have your thyroid removed. Well, obviously she did not option. And so she really started investigating some more natural options. What can I do? How can I balance this out? And ultimately she landed on the handsome method. And in less than six months, you guys she started going back to her doctor, regular labs, all of the things. And her doctor was like, holy crap up. What are you doing? I have never seen this drastic of a change in someone. And so she went from 225 MCGs of loveth rockin down to about 75 over the course of a year, maybe half to, I can't remember exactly a year to maybe a year and a half.

(03:39):

And her doctor was very, very impressed. But the reason why I'm telling you guys this story about this client was because one of her underlying big issues was metabolic. Okay. And it's really important that you guys understand that our metabolism is one of those key players in working with our thyroid, along with blood sugar, along with those types of things. And we will be talking about that here in the upcoming weeks. As we, as we share, because I wanna give you guys actionable tips. So let's just dive in and let's see where we go. So, first and foremost, what is your metabolism? This word I feel like is thrown around all the time. And I just wanna make sure that we understand what the metabolism is and how it relates to the thyroid. So metabolism is a process that converts energy, AKA calories from food and or stored energy from fat or glucagon glycogen.

(04:49):

I totally messed up that word there glycogen into an unstable type of energy, AKA fuel for the body and a byproduct of this conversion is heat. And that heat is created that is created in the body is really important for our body because as our body heats up, we burn calories. Okay. So let me break this down a little bit more for you guys. What is the resting me? Metabolism. Okay. So we also have our, and then this rusty metabolism, the amount of energy or calories it takes at rest in a neutral temperature. So let's just pretend here. You wake up in the morning and you don't move and you don't do anything. You don't get up to go to the bathroom. You don't drink water, you don't do anything that is a neutral state and a neutral temperature. So our environment, while this environment, while our digestive system is inactive, is to sustain daily life without activity.

(05:59):

So think vegetative state, okay. a, person's resting metabolism decreases with age and the loss of lean muscle mass, okay. Or body mass, muscle mass, body mass, that kind of thing. When one consume more calories than their Resty metabolism, their, their weight will go up. So basically what's happening is you're not burning the calories and therefore the body is going to store the calories, AKA food in the form of fat or glycogen. Okay. It's gonna sort in the tissues and so on and so forth. And there's a few things I wanna to really impress upon your mind when it comes to your thyroid. So, number one, your metabolism creates heat in your body, and it helps to break down food. I want you to take a second and put your hands on your abdomen, meaning skin to skin. So your hand with nothing on it, lift up your shirt, go underneath, put your hand on your abdomen.

(07:06):

And I want you to take notice. Is it warm? And my guess is probably not probably asking yourself, how do you know this when it comes to your thyroid? About 80% of us are experiencing low stomach acid and this causes a cascade effect inside of our bodies. So we're gonna experience nutrient deficiencies. Our metabolic rate is gonna slow down. Our basal temperature is also going to lower. Let me tell you another, just really quick story about at one of our clients and why I'm a fan of basal temperatures, even if you're not using it for fertility. I think it's really important to just understand where your basal temperature is. So for this particular client she was post-menopause. And so she was like basal temperature. Like some of us women use these basal temperatures to help track ovulation and help us get pregnant and track our cycles and things like that.

(08:09):

So she was kind of confused when we were like, Hey, get a basal thermometer and test this. So basal thermometers are really, really cool because not only do they go to the 10th place, but they're gonna go one more step further. So instead of it being like 98.9, you're gonna get 98.95 or whatever it may be. Okay. And her temperature was consistently low and I'm talking like 96, right. And that tells us that her basal metabolic rate is slow and therefore we need to help create additional heat in her body so that she can lose the weight and get, get her metabolism going a little bit more. So with all of those three things. So the nutrient deficiencies, the metabolic rate slowing down and the basal temperature, all of these are going to cause issues like fatigue, brain fog, weight, gain, weight resistant, you know, not being able to lose the weight.

(09:17):

And so the question really becomes which one came first, or why did this happen to me? So let's see if we can kind of figure this out as we go, because everybody is gonna be totally different. The reason you may have low stomach acid, well, the, the reason why you would have low nutritional deficiencies is because of the low stomach acid. And in addition to that, well, what it caused that it could do a couple different things. One, it could be stress. So when we're under intense amount of stress for our long periods of time, our body is going to take that nutrients and up a little bit more. And therefore we have, again, that cascading effect of low stomach acid, nutritional deficiencies, and then lowering the, the basal metabolic rate, blah, blah, blah, blah, blah. Okay. So according to an NIH publication on metabolism and fibroid dates, tssh.

(10:17):

So that is the big thyroid hormone that is re that is tested. Ts regulation is modulated by nutritional signs and signals that are given to the body to produce hormones, such as lectin, as well as the peptides that regulate your app tight. So let's break this down a little bit. So leptin is a hormone that signals to the brain that it is full and grelin on the other hand is a signal. It sends a signal to the brain that you are hungry. These are two base hormones that I find a lot of our clients when they come to work with us are struggling. They're like, but I just don't feel hungry in the morning. I don't feel hungry until 11 o'clock. And then by that time I am starving and I'm ready to eat all of the things. And I just grab what is, you know, close to me.

(11:09):

And that might be vending machine that might be something quick and easy in the snack room or break room or whatever it's called . And so they're just grabbing that first thing. And then we get on this blood sugar rollercoaster. Okay. So anyways, let's keep going here. So while weight gain or difficulty losing weight is strongly associated with hypothyroidism, the connection to the body mass index, the BMI and OB obesity is still not very well understood. Several new studies are examining this, and we are beginning to understand this a little bit more as we go. So a study published in 2006 at the international journal of obesity compared to compared BMI and TSH levels in 6,164 adults from 1995 to 2001. And in this study, the higher, the BMI associated with the high associated, with a high tssh and an increase in BMI over that six year period of period of time was positively correlated with an increase in tssh.

(12:31):

So basically what had happened in that six year trial was the people who had a higher BMA BMI the, and when they started, they had highest tssh levels. And then those numbers increased over the six year period. Okay. So that's really to take notice as we continue going on and, and breaking these things down. So hypothyroidism, metabolism, and obesity, because the thyroid hormone T3 and T4 controls cellular metabolism throughout the body, when there is not enough of them, for any reason, this metabolic function slows the body down and becomes impaired. The most common cause of hypothyroidism is autoimmune called, and that is the Hashi metos hypothyroid Hashimotos thyroiditis, there we go. a surgical removal or the destruction of the gland. So these later treatments are usually done for thyroid cancer. So going back to my first client that we talked about her, they thought her thyroid was so damaged beyond repair, that the medication was no longer working.

(13:54):

And so they were looking at just removing the thyroid so they could regulate it a little bit better because they felt like it, the thyroid gland was just destroyed this when they removed the thyroid gland a partial or a full thyroidectomy. They typically reserve that for cancer or nodules goers, those types of things, where it becomes a larger issue. So outside of the us hypothyroidism is often caused by iodine deficiencies. We just don't typically eat food that are high in iodine. Things like seaweed C kelp seaweed, no need, you know, the, anything like that. We just typically don't eat 'em here in the us. When there is not enough iodine to make thyroid hormones, the body can't produce them. Iodine is added to the salt here in the us, which eliminates, they say almost all iodine, deficiencies.

(15:03):

Honestly I'm not a huge fan of iodine salt. I know there's a reason. I know there's a for it. However, I would rather get that iodine from more natural sources and use pink, he and salt or sea salt or something along those lines. So we're getting that natural form of the salt and then getting natural forms of iodine through food and will see creatures . So things like the kelp that I mentioned seaweed or no knee, depending on, depending on what you guys call it. So since the thyroid hormones are important to all of the cells in the body symptoms can appear very general and often be seen as vague or more of a mild case. So, and I'm gonna read some of these symptoms to you guys. It's really important that you pay attention because this could be categorized in so many different areas.

(16:06):

And this is really why it takes so long for women to get diagnosed or men. Typically I work with women, so women to get diagnosed, especially if they're going through menopause, maybe they're para menopause, things like that. So fatigue, sleeplessness, mood swings, forgetfulness, weight, gain, depression, irritability, muscle crampy, or, or achiness weakness per so you're not sweating as much. Some of my clients actually sweat more. So that's something you wanna take notice of, but typically what I've seen with not sweating as much is our lymphatic system becomes clogged and Dr. Like it won't drain properly. So we're not getting rid of the toxins that we need to. We'll also see high cholesterol or changes in blood pressure. You'll see swelling in your feet or in your legs, blurred vision night, vision problems, cold intolerances horse voice, which I'm actually kind of sick right now.

(17:09):

So my voice is a little Poe heavy mens course, dry hair or skin, hair loss on the top of your head, or even all over your body and constipation you guys, I see a ton of constipation. So how is the thyroid linked to weight and BMI? So while weight gain or a difficulty losing weight is strong associated with that hypothyroidism, the connection with the body mass index BMI and obesity is like I said, not really well understood. In 2004, there was a study of patients with obesity. They were referred to a doctor for sleep disorders and they, they found clinically that these people showed signs of thyroid disease, but were technically undiagnosed. They had a higher BMI, their weight was a little bit off and upon further investigation, they did find subclinical hypothyroidism in about 12% of those patients.

(18:20):

And they also found a strong connection between the BMI and the next circumference, which I thought was inch. I would love to look into that a little bit more and just see. So the conclusion that overall morbid obesity was associated with elevated TSH and that the weight loss surgery or weight loss after surgery generally resulted in a decrease in the T T S H. And this is important to note that in the study, however, they did not find a direct association between tssh and BMI. However, the research that is being done is causing physicians and doctors to believe that there is some correlation between how having the elevated TSH in circulating hormones inside the body. So, like I said, we're still discovering all of this. Currently a popular theory of this is insulin resistance, so that pre-diabetic insulin resistance leads to the two changes in the thyroid.

(19:33):

And that can result in the changes in the gland, the thyroid gland and possibly the TSH levels for the thyroid hormones. Other things are being examined as well in association with the hormones, leptin Brelin and cortisol. If you are struggling with obesity or weight or struggling to get the weight off, I do highly suggest that at your next annual labs, that you really, really encourage your doctor physician to not only test your thyroid, but to also look for things like insulin resistance or diabetes because you do have an increase risk of that. So one of the things that you can do is you can head over to the show notes. I have a whole guide, the thyroid panel guide, I break down different tests to ask for. And we do have some other episodes on learning to advocate for yourself, getting the right testing for your thyroid on and on and on you guys, it's important to test more than tssh and in off chance that your doctor or your physician won't run those labs for you, you can order your own labs.

(20:54):

There are companies that you can order your own labs. They're at home tests. Things like let's get checked. That's the one that I've always used. Palo is another one or some states you can just go down to snor LabQuest or, and just ask them to do it and pay out of pocket. You'll get the results emailed directly to you. It's pretty, pretty simple there. So one more thing that I wanna talk about and this is kind of an action step for you, you guys, and this is something that I honestly kind of forgot about until recently until I was putting this together and I was like, oh yeah, I used to do that. So there is this waste to hip a ratio, or w H R is one of the many tools that we use to calculate optimal fitness, and it can be used to calculate your risk of disease.

(21:53):

So people within apple shaped body, the love handles the beer belly. Those people are at a higher risk for heart disease. And as the adipose tissue around the midsection is associated with that higher risk. Cause it's putting extra pressure on the organs inside the body, and the result may be the same for two people. So let's just say we take two people, we look at them, we're like, yeah, body composition is really, really similar. However that does not dictate overall health. And this is why I, I feel very strongly. Yes, we talk a lot about weight, but I really, really encourage my clients to put away their scale because I don't want you getting hung up on the number on the scale because I could weigh, let's see a hundred or 50 pounds. The person next could next week can weigh 150 pounds. And one of us could be more at risk for heart disease and things because of the lack of exercise because of other lifestyle things.

(23:04):

If you guys have never heard the term skinny fat, , it is people who are drastic, unhealthy, even though their body composition is they have a very low BMI scale. So just keep that in mind, you know, do with it what you want. I, I do encourage you to at least become familiar with this number and test it out for your so the way that I do the waist to hip ratio, I'll tell you that in a second, but I don't just use one thing. We use the waist to hip ratio. We use body fat percentage. I'm not a huge, huge fan of the BMI, just because it's a dumb chart. to be honest. I prefer to, like I said, use the waist to hip ratio and the body fat to really get a bigger picture of what is going on.

(24:02):

So the importance of ways to hip ratio are, can indicate the, the disease risk things like high blood pressure, metabolic syndrome type two diabetes, insulin resistance, cardiovascular disease. And I have some charts you guys can check out inside the show notes. Actually I'm not gonna put charts in there. You guys can Google those charts, but basically what you're gonna do is you're gonna measure your waste. You're gonna measure your hips and then you're gonna divide them and you're gonna get a number. So the best way to do this is to measure your waist at the smallest point or about where your, your belly button will be. And then also around your hips, which is gonna be the widest point hold them snug, but don't over. Don't like pull 'em too tight and record those. So for women, we want the ratios between we want 'em lower than 0.71.

(25:18):

That's a low risk, a high risk is anything over 0.7 or I'm sorry, eight two. Okay. A lot of this will also depend on your age. So do keep that in mind. And like I said, just go Google waste to hip ratio and you guys can, can get those things. But the things that we're looking for with that is that metabolic syndrome. So that was the big issue that the first client that I was telling you about what was going on with her was that metabolic syndrome. And once we address that metabolic syndrome, you guys, her body completely changed. She was able to quickly and easily lose a weight without dieting. I, we, when you guys work with me inside the handsome method, we don't restrict cat calories. We, the way that I set it up is giving you foods that you should be eating to help with what is going on in your body.

(26:18):

So if you're deficient in iodine, I'm gonna give you, you know, some resources and list to help you figure out what you should be eating for. That if you're low and vitamin a, I'm gonna be you resources for that, giving you meal plans and recipes and things that help support those nutritional efficiencies because we should first get 'em through food. Okay. And then secondary is getting them through lifestyle. And sometimes if we need to getting them through supplements and things like that, I, I have to say this because this is a really big thing for me. When I put together people's protocols, I like four or five supplements at the absolute my else. Because once we get into higher numbers of supplementation, we don't know what is working and what is not working. And we can just really start counteracting the body. And another big question I get all the time from my clients is they're like, okay, if I am put on this, like, do I have, have to stay on this forever?

(27:25):

And the answer is, it always depends. Right? My big thing. So let me give you another example on the coaching call last week, one of my clients was like, do I have to take digestive enzymes for the rest of my life? And I told her yes and no . So if we do our job correctly, you should be able to get off of them and not need them on a daily basis. That means that our stomach acid is a good high quality. It's breaking down the foods. We're not gassy, we're not B loaded. We're not having heartburn or indigestion. You know, we don't see undigested food in our stool, those type. Okay. So that is a big part of it. For me, I take them, especially if I'm going out to eat or I'm eating more processed foods or something that I'm not sure what the ingredients are.

(28:18):

Only because if I don't, then I typically notice some bloating uncomfortableness. My husband, you know, brought something home the other day. And he was like, oh man, my stomach is kind of crampy. Or, you know, my stomach is a little unhappy. And I was like, yeah, mine too. And I was like, oh, it's because we both took a bite, you know, this thing. And he was like, oh man, you're so right, because it's not something that's typically in our diet. And we were both experiencing symptoms. And in those situations I have found that my belly is just a little bit happier. if I do take some digestive enzymes before, you know, going out to eat at a restaurant and you guys can choose to do it, however you, you want. So I tell people yes and no you can, you cannot take them.

(29:12):

But typically when we are, we have a good clean diet things kind of tend to sit a little bit different in our stomach. So anyways, I hope this episode was really, really helpful for you guys. If you want to learn more about your metabolism and what you can do to balance it out. Our new thriving thyroid coaching membership program is now open to the public. It is amazing. We're having so much fun this month. We are diving into food combining we're learning more about the metabolism, how to balance that out, how to get out of that metabolic syndrome. If you're struggling with that, we're also gonna be learning about combining foods and protein, carbs fats, all of those things that you need to know. And let me give you a little secret here. I have found in a lot of cases that learning how to combine new food is more effective than elimination diets.

(30:16):

So it's definitely something to check out and consider are joining us in the ham or in the thyroid coaching membership. It is a month to month subscription. You can cancel at any time and you are gonna get all of the back information of what we have going on. But more importantly, you're gonna get what we are talking about for the month of April. And that is food combining your and understanding how to regulate your blood sugar levels so that all of your hormones can build off of each other and you can start seeing progress forward. All right, you guys check out the, so show notes, come hang out with me on Instagram at thriving thyroid, and I will see you in the next

(31:01):

Wait for before. Before you go, please subscribe. If you found value in today's episode, leave us a review and share on Instagram and please tag us.

(31:11):

We love yours,

(31:15):

Please.

Are you so busy you don't have time to rest? Take your supplements? Eat nutrient dense foods? 

This could be a huge problem and keeping your thyroid stuck and sick. 

I was making this mistake over 6-years ago and it was what was keeping me stuck, sick and unhappy. How did I change all this for myself and for my family?

Interested in joining the Hansen Method?! From our 6 month private coaching to our self study program,  there's an option for you. Learn more about the Hansen Method, click here. 

Create a thriving thyroid following our PROVEN system for improving thyroid and hormone function! Join hundreds of women who have improved their symptoms by 80% and lose on average 30lbs in the 4 months. Learn more here.  

If you have questions about the Hansen Method and want to discuss your specific situation and make sure this is the right program for you you can schedule a complimentary thyroid breakthrough call with one of our team members. schedule here. Hurry, my schedule fills up quickly and we only work with limited amount of women at any given time.

Thinking about using nutrition and holistic health for restoring thyroid function? Learn EVERYTHING you need to know by joining our Free Facebook Group. Thriving Thyroid Balance Community.

Confused at what steps you steps you need to do first, download our Freedom From Fatigue Guide without top 5 recommendations to improving your thyroid function.

Confused about what thyroid test to have done? Download our Thyroid Panel Guide.

Facebook Community

Instagram

Xo,

Shannon Hansen

P.S. Make sure to schedule our Thyroid Breakthrough call with one of our thyroid advisors. 

AUDIO TRANSCRIPTION

(00:00):

This is episode 76 is busyness keeping my SI thyroid sick.

(00:06):

Welcome back to the thriving thyroid podcast, where we choose to become empowered patients and take our health into our own hands. Hi, I'm Shannon Hansen, a Christian entrepreneur, a mom of three. And after dealing with my own health mysteries, I made it my mission to learn everything I could about the thyroid. I soon became certified as a holistic wellness practitioner, a functional nutrition practitioner and a functional diagnostic practitioner. And so much more. After that, I founded the evolutionary thyroid program, the handsome method as a health professional and a mom. I fully understand the importance of having a fun, simple, and sustainable plan for achieving a responsive thyroid. So I share actionable and practical strategies for developing a responsive thyroid so that the ambitious moms and women can gain freedom from fatigue and lose the thyroid weight once. And for all each week, I will be here for you along with my guest experts, we will be sharing simple and tangible tips that work for not only your thyroid, your hormones, your family, and your mindset, so that you can get back to living the life that you envision yourself. Welcome to the thriving Throid podcast.

(01:26):

Welcome back to the thriving Throid podcast. I'm so excited to be talking about being busy, and if that is still keeping us and unhealthy and not happy in our is of an interesting topic and something you guys I've been doing a ton of self-reflection lately. So last I had all kinds of errors last week with the podcast. So the podcast came out a little bit late. I, it was a mess. You guys, I, this is not the time or place to go into all that, but technology was not my friend last week, but we did speak about taking personal responsibility and taking personal responsibility. I have to add this if I didn't already say this in the podcast last week, but taking personal responsibility doesn't mean that you take all of the responsibility. Taking personal responsibility is taking ownership for our role in this situation or in the relationship with other people.

(02:36):

And that's something that has been obviously on my mind. And then second to that has been this idea or this concept of being busy. And I, I think the reason this is coming up for me is because when I was last busy and I was last overwhelmed and frustrated and couldn't get myself to a better place was about six years ago after my third baby, where I was experiencing symptoms of fatigue, constipation. This is really when my thyroid kicked up. I had a lot of GI issues. I was having brain. I was, I, I call it like moving slow. And I asked my husband this one time and he looked at me like, no, that story not normal. But I remember asking him if it was hard to breathe. And he was like, no, like he, he really had no idea what I was having that, but I was so tired that it felt like I was wearing a weighted vest and it was like suppressing my ability to breathe.

(03:54):

And I don't know how to explain that to anybody if you haven't gone through that. But it was, I, I felt like I just couldn't breathe. And I also felt I had fibromyalgia symptoms. Like I was just a hot mess. Y'all like, it was so bad for me. But one of the things that I was doing was keeping myself so busy. Anytime someone asked me to do something, I would say yes, anytime my kids needed something, I would say yes, anytime something in my life needed a yes or no answer. I was saying yes. And I remember several times, probably more than I could ever account for. I would say yes to things. And I would be double and triple booked in the sense of like, I had to be in three places at once kind of deal. And that day would come, obviously I'm stressed out.

(04:53):

Cause there are not three of me. And yet I had to be in three different places at once. I'm supposed to be dropping off a meal to someone I'm supposed to be teaching a, a class and I'm supposed to at my kids school picking them up. Like I, you know, I, I don't know it, it was insane. And some of the best advice that I got at that time was somebody said to me time, you're saying yes to something you're saying no to something else. So oftentimes I found myself in these situations where I either had to say yes to making dinner to my family or for my family, or I would say yes to helping another person. And I, I think a lot of moms can understand that sometimes helping and so, or being other people outside the of the home feels more rewarding because other people seem to be so much more appreciative of you bringing in a meal or you watching their children or something like that.

(05:57):

Versus in our own homes, people just expect the laundry to be clean. They expect the dishes to be done and they expect, you know, like all of the things to be put into place for them. And it was like, I wanted the external validation from people outside that I was doing a good job. Number one, and number two, I wanted to keep myself busy because I was not feeling good in my body. I would look in the mirror and I wouldn't recognize myself. I was uncomfortable with my digestive system. I was uncomfortable in my body with the fibromyalgia symptoms. So I was in pain all the time. My feet hurt my back, hurt my muscles hurt and to make a long story short, I went into the doctor, well, let me back up. I saw natural pathic doctors. I saw endocrinologists. I saw a GI only to be told that everything was normal and everything was fine.

(07:03):

And I clearly know myself and my body better than that. And I knew that everything was not normal and everything was not fine. And I didn't enjoy the way that I felt, but I was keeping myself so busy. The, because I didn't know what else to do when I was struggling and knowing what I know now about body and about burnout and all of that, I was causing more harm to my body because I was trying to push through and to do things and taking that personal responsibility and saying, okay, Shannon, you need more than four hours of sleep at night. I was just coaching one of my clients yesterday and she's in the middle of tax season. She has so much on her plate. You know, her kids are at, in sports. So it's their sports season plus her job plus her husband and his job and his needs and his health is kind of doing some funky things.

(08:09):

And so they're, she's like in this really weird, like I'm so busy. And she said to me, she's like, she said something to the effect of like, she's not sleeping. Right. She's like, I know I need to improve all my sleep. And so I, you know, obviously asked her about that and it came out. She's like, I'm just trying to stay up late to get everything done that I need to get done. And this was one of my mistakes. And one of the things that I'm warning you guys about is sometimes being more productive means going to bed means asking for help because I was only sleeping, let's say five hours, six hours a night. And yes, it was interrupted cuz I was nursing the baby in the middle of the night and I wasn't getting good sleep well, what that eventually did for me.

(09:06):

And when I see it happen over and over again in my practice is it caused they call it like a reverse curve with the cortisol. So what this looks like for most women is you peak at night. So you have more cortisol at night, which means you also have more energy in the evening. And then you wake up in the morning, exhausted, like you're prime your eyes open. You're fumbling. I don't drink coffee. But I just, the way that I pictured in my head is like, you're fumbling in your back to the kitchen to get coffee that you have on a timer because you know, you know, you're gonna need that. The second that you wake up. Right. and from that, then typically you have a peak in energy around, or I'm sorry, not a peak in energy. You have a crash in energy around that two, three o'clock.

(10:04):

1. And you repeat that cycle over and over and over and over and over and over and over again to the point where you can't get out of it. You wake up at morning thinking, okay, I'm gonna go to bed early, I'm bed early. And then, you know, 7, 8, 9 o'clock at night come. And you're like, I'm wide awake. Or even if you are tired, you're like, this is the only time of peace and quiet that I have. And so I'm gonna stay up late binge watching Netflix because nobody's all over me and nobody's touching me and nobody's thinking about me and I, I kind of have a joke with my kids and my family when I am kind of tapped out now, meaning I've had a lot of the energy output and I just need a break and I need to go take a bath and you know, reset.

(10:58):

I'm like, listen, I'm gonna go take a bath. Nobody think about me. Nobody talked to me. Nobody looked at me, nobody smell me. Nobody like don't even think about me when I am in the bath. I want to be left alone. And I just need 30 minutes to kind of reset and recharge anyways, kind a, but that is a cycle that took me a long time to, to break, to be honest because I, you get stuck in this cycle, right? And this can go back to our thoughts and our beliefs. If you guys follow me on Instagram, cause can go check out that posts that I did with the circles, where, you know, your thoughts, feel your beliefs and feelings and results and actions and all of those actions and then results. And that fuels your beliefs anyways. So that is something that can happen with our own health, right?

(11:55):

We are on this hamster wheel and we can't break that cycle. And I, I wish it was super easy and super simple. And I could be like, just do this, but everybody is different and your needs are different. So I'm gonna just share what helped me a lot. Number one, and you guys have probably heard me say this over and over again. I had to prioritize my sleep. I had to prioritize my sleep and prioritizing my sleep, did a couple of things. One, it helped me balance out my blood sugar levels because what I was doing is I would wake up in the morning and I'm so tired and so fatigued and all of the things and I would Dr. Pepper. That's right. I would typically go the fridge and on a Dr. Pepper or my husband drinks, mountain Dew. So if there wasn't Dr.

(12:57):

Pepper, I'd be sitting in his mountain Dew and I hate mountain Dew, you guys like, but I needed something. And then I'm like hitting this news button before that, but I'm like, oh my gosh, okay. The kid's gotta go bed, go to school. So I gotta get up. And you know, and I felt like I was just always rushing my way to life, but I was also moving at a snails pace. And I, this is kind of a weird thing. And hopefully you guys know what I'm talking about when I explain this, but I would do dishes and I'm so tired that I'm like leaning over the sink, doing dishes. And instead of being able to do them in like two to three minutes, it takes me 15, 20 minutes because I'm tired, I'm moving slow. My body was tired. And I remember one time asking my husband.

(13:50):

I was like, does it ever feel like you just can't breathe? Like you're wearing a weighted vest and remember him thinking it, he was like, no, that's totally weird. But that's really where I was at at that point in time is I felt like I couldn't breathe because my body was so tired and so fatigued and so worn down that I felt like I couldn't breathe because breathing was that much energy output. So with that reverse curve, I keeping me busy, was actually draining my body of the cortisol that it needed. Now we think that cortisol has this really bad rap. It has this really bad name. That's why you have the belly fat and that's why you can't lose weight. And that's why, blah, blah, blah. But when our body is depleted of cortisol, cortisol is also an anti-inflammatory. And so what I see a lot with my clients and what I've experienced for myself is that I would burn myself out with the busyness and I would, I was pulling more and more cortisol out of my body to the point where I was like, not even of producing cortisol, the way that I needed to.

(15:14):

So that's why I was puffy. That's why I was in plain. That's why I had muscle aches and pains. That's why I was experiencing fibromyalgia type symptoms is because my body didn't have those hormones that it needed. Now imagine this for just a second, if we have a pyramid and at that base level of that pyramid, we have cortisol in insulin. And then right above that in the middle ground, we have our sex hormones. And then above that we have Throid hormones. Now all of those hormones build off of each other, right? So at, at that base level, if my cortisol was not producing itself I, I was robbing well, it actually is kind of interesting. So if we don't have enough cortisol, our body will begin to take other sex hormones to try to produce the cortisol, right? It might start taking testosterone, the might start taking progesterone, and that causes the other issues with our sex hormones and then also with our thyroid hormones.

(16:23):

So then we get even more stuck. So for me, it was the cortisol that was causing sleep issues and that was causing to do terrible things to my blood sugar levels, where I was trying to use caffeine and sugar and chocolate and all of the things, baked goods, whatever it was to give me the energy that I needed. And at the same time of me disrupting the insulin and the cortisol at the at base level, I was creating a cascade effect with my sex hormones and with my Throid hormones. And that ultimately ended me up in a really unhealthy place. And that's what I see happen so many times with our Throid clients, where if we would prioritize managing our, if we would prioritize managing our stress levels, it would help balance out those insulin levels and curve those sugar cravings. Cause we wouldn't be reliant upon the sugar to give us the energy.

(17:27):

Hopefully that makes sense to you guys. So yes, at the end of the day, yes, being busy can keep us stuck and keep us more sick because we are unknowingly, unknowingly causing damage to our body and to our hormones because we're trying to stay busy because we're trying to get everything done because we're trying to prioritize our kids and our family in and serving other people and doing all these good, wonderful things. Well, silently, we're kind of dying inside. This is so unhealthy you guys. And what I want you guys to do you is I want you to head over to the show notes and I want you to download our symptom assessment totally free. The link is gonna take you directly to like a Google doc and you guys, I'm not even like you guys can just go download it. Okay. Super simple. And what I want you to do is set a reminder on your phone for every 30 days.

(18:32):

And I want you to fill out the symptom assessment. And I want you to try to do some of the things that I recommended here in the podcast today. Maybe prioritize your sleep, maybe prioritize your blood sugar levels. Maybe learn to say no to things because when we say no to things or yes to something else and that yes, to something else could be more important and help our health move forward so that we can get to a place where we can really say yes, and we can really have good answers and good results behind everything that we're doing right now having baby number four. So weird to say, I feel like a lot of this is much easier on me because I've learned how to say no to things that are no longer serving me. So head over to the show notes, download that symptom assessment, fill it out every 30 days and attach it to your thyroid labs when you get 'em done so that you know what working and what is not working and where your lab levels are the best. All right, I'll see you guys on the next.

I have come to the realization that I need to do better at taking personal responsibility for things in my life. My health, my finances, and my world. This is one of the most challenging skills I have tried to acquire in my life as I seem to want to fall back into a victim mentality. 

This is something I have found pretty common with my thyroid clients. 

Are you someone who struggles with taking personal responsibility too? 

.

.

.

Interested in joining the Hansen Method?! From our 6 month private coaching to our self study program,  there's an option for you. Learn more about the Hansen Method, click here. 

Create a thriving thyroid following our PROVEN system for improving thyroid and hormone function! Join hundreds of women who have improved their symptoms by 80% and lose on average 30lbs in the 4 months. Learn more here.  

If you have questions about the Hansen Method and want to discuss your specific situation and make sure this is the right program for you you can schedule a complimentary thyroid breakthrough call with one of our team members. schedule here. Hurry, my schedule fills up quickly and we only work with limited amount of women at any given time.

Thinking about using nutrition and holistic health for restoring thyroid function? Learn EVERYTHING you need to know by joining our Free Facebook Group. Thriving Thyroid Balance Community.

Confused at what steps you steps you need to do first, download our Freedom From Fatigue Guide without top 5 recommendations to improving your thyroid function.

Confused about what thyroid test to have done? Download our Thyroid Panel Guide.

Facebook Community

Instagram

Xo,

Shannon Hansen

P.S. Make sure to schedule our Thyroid Breakthrough call with one of our thyroid advisors. 

AUDIO TRANSCRIPTION

(00:00):

This is episode 74, what to do if you aren't ready to spend hundreds of dollars in coaching or on healthcare. Welcome back to the thriving thyroid podcast, where we choose to become empowered patients and take our health into our own hands. Hi, I'm Shannon Hansen, a Christian, an entrepreneur, a mom of three. And after dealing with my own health mysteries, I made it my mission to learn everything I could about the thyroid. I soon became certified as a holistic wellness practitioner, a functional nutrition practitioner and a functional diagnostic practitioner. And so much more. After that, I founded the revolutionary thyroid program, the handsome method as a health professional and a mom. I fully understand the importance of having a fun, simple, and sustainable plan for achieving a responsive thyroid. So I share actionable and practical strategies for developing a onset thyroid so that the ambitious moms and women can gain freedom from fatigue and lose the thyroid weight once. And for all each week, I will be here for you along with my guest experts, we will be sharing simple and tangible tips that work for not only your thyroid, your hormones, your family, and your mindset, so that you can get back to living the life that you envision for yourself. Welcome to the thriving thyroid podcast.

(01:30):

Welcome back you guys to the thriving thyroid podcast. I am so excited to be here with you today. I am a little sick if you can't, can't notice all the fun things have been happening in life right now. And I am just really excited to have this conversation with you about our new coaching program. And I want to tell you why this came about, and it came about for a lot of different things. I before I fully launched my online program, the Hansen method in 2020, January, 2020, prior to that, I actually had a membership. I had a subscription program and to be honest, it wasn't very well thought out. I had several subscribers and it really was just a meal plan slash recipe database. And I did provide a little bit of coaching in terms of, you know, meal planning, meal, prep, that kind of thing.

(02:35):

Well, then I moved into this space of really wanting to connect with my clients and wanting to come from a heartfelt center. Oh, what is the word I'm looking for? Heart centered? That's the word that I'm looking for? A heart centered place where it wasn't me just providing information. I really wanted connection with my clients and fast forward, I decided, you know, a signature program would be the best option for me at the time. And then fast forward a little bit more. I found myself pregnant once again with baby number four last year in twenty two, twenty one. And she was born December 29th. So that's super exciting, but I've kind of transitioned into this place. And I, I think I've shared this on a few other podcasts, at least recently, where I had to discover if coaching was really for me now, I feel very, very vulnerable sharing some of these details and some of this information, because basically it's fear of judgment.

(03:53):

Let's just call it what it is. Fear of judgment, fear of people saying things or thinking things or whatever. But at the end of the day, I believe in being honest and true to who I am. So really I come from a place where my husband has a decent job. He can fully support the family. I do not have to work. I choose to work because it is a pay passion project for me. And it helps me feel fulfilled in my life in a way where I'm not just cooking and cleaning. Right. My kids were at a place where they were all going to school and I wanted something for myself versus me always giving to other people. So that's kind of why I started coaching is because I wanted to do something for myself. I obviously to help other people too, but it was something that I was passionate about.

(04:52):

And hopefully that makes sense. Hopefully you mom's out there. Like I get it. I totally get it. I understand not wanting to cook and clean all day long and about all of the kids and that you guys can see that this is really coming from a place of like loving anyways. Okay, I'm gonna skip that part. We're just gonna continue going forward. So I was kind of at the end of the year, last year and I was sitting down and I was like, do I want to do this? I could shut down my business. I could do one of two things. I could finish coaching the clients that I currently have, or I could refund them the money and just cut ties. Well, ultimately I'm still here. And so what I discovered about myself was how important this job, this mission for me really is, and I'm gonna get emotional here.

(05:56):

So, sorry. Because when I first started my business, it was about, it was about me. A lot of it came from a place of, I wanted to know that if something were to happen to my husband, if he died, if he passed away, if he became paralyzed or he could at work or whatever it was, I would be able to stay at home and make an income that supported me and the kids and him if need be. And I wouldn't have to leave and go get a nine to five job and not be there to drop my kids off in the morning and pick them up from school. Whew, all the emotions here. And that's really kind of why I got into the business yes. To help people yes. To fulfill that need of like wanting to add value to people and watching their transformation.

(06:49):

But the deep down piece was because I wanted to be present in my kids' lives, fast forward. All of the things happened. Last year I was very, very blessed. I finally reached a place in my business where I feel 100% comfortable and confident that if my husband were to pass away, that I would be able to support my kids. And in that process of self discovery, it about the women that I work with and the women that I work with into capacities, the women that I employ and I sign their paycheck every week or every month, whatever it is. And then it's also about the women that I work with in the Han method. And this aha moment came for me in terms of, yes, it's about us taking care of ourself and our basic needs. And then once we have our own basic needs, we can reach out and we can help support and care for other people.

(07:57):

Right? So in the midst of all of this self discovery and contemplation and figuring outness, I went back to one of my original goals was to be able to provide services for women who need help and need co and need support and needs someone in their corner, helping them with the strategies and helping to understand who they are as an individual and listen to them. That is so, so important for me, especially working with women with IID. It oftentimes it feels like nobody is hearing me. Nobody is listening to me. You, when I am speaking, they keep telling me that this is in my head and that I'm fine and blah, blah, blah. Right? And so then we start to feel somewhat crazy. So that is why the thriving thyroid coaching membership was birthed. So to speak. So da, da, da da. Here is the release.

(09:07):

I am opening up the doors for the first time, our thyroid membership coaching program. Now I've did a ton of research on other memberships. You guys, I didn't find anything like what I'm offering. So anyways, let's I could go off on tangents. I don't wanna talk about other people. You guys can go do your own research. I but our coaching membership is really that everything we do inside the thriving thyroid coaching membership is to help you. The, the subscribers learn how to challenge the standard practice of care for yourself and for your hormones. We believe in care for our clients differently at, and the way that we do this is by number one, educating women on how their body and their thyroid work. Also how simple lifestyle and dietary adjustments can help them naturally balance and restore thyroid function. That is the whole mission of my business.

(10:15):

And that is the big mission of the coaching membership is to help you save money. If you aren't ready to invest hundreds, thousands of dollars in this. Okay? So let me ask you, can you relate to any of this? Do you feel like you're staying up late at night, you're searching your symptoms on Dr. Google. If you're feeling tired and worn out, even after an eight night, eight hours a night of sleeping, do you feel puffy and inflamed and tired and worn out and do your pants feel fit a little bit tired, tighter than normal? Are you confused at about what steps to take first and where to go and where to turn? And everybody is saying something different. All of the thyroid experts out there are saying something different. All of the doctors, all of the physicians are saying something different. I don't know how many times I felt so confused in my own journey.

(11:20):

I can't even imagine how you guys are feeling. Do you guys not feel supported, hurt, or understood with what you're facing and with your thyroid? You guys, this is so common. And I want to ask you imagine close your eyes. If you're, if you're driving don't okay, but close your, my I eyes and imagine waking up, feeling refreshed. Imagine being able to take your kids to school and then head to the gym and work out and not do exercise out of like punishment or self hate and loathing. But out of I have so much energy and I feel so good when I move my body. I want to go to the gym. I look forward to going to the gym. Imagine being able to say yes to your kids more mommy, can we go to the park? Yes, let's go to the park right now. Let's pack a lunch. Let's go.

(12:19):

Or what about, Hey, dear, do you wanna go out on a date? Yes, absolutely. I do. And not want to like, no, not tonight. I just wanna go to bed early. Right? Being able to say yes more and not out of deprivation, not out of like guilt or shame or embarrassment. What about your sex drive? How about saying yes to your husband and wanting to be intimate, right? Not just doing it because it's been a week, you know? What about your emotions? You guys, do you feel those mood swings? Are they coming up? Are they coming down? Are you agitated and irritated? And you're like, why am I snapping at my husband and my kids? I love them. This is ridiculous. What about saving money supplements? You guys, I can't even tell you how many clients come and work with us in the Hansen method or in any capacity.

(13:26):

And they're spending 2, 3, 4, $500 a month on supplements. So much money is being wasted and they're, and they say things like, well, you know, I heard this was good, or I feel like it's working for me. Sometimes these work for me, but I don't really know because da, da, da, da, you guys, what if we could simplify this now, if we talk supplements, I even tell other practitioners four to five supplements. Like every, every once in a while, depending on what it is, I'll add in like a fifth, a sixth. But I don't like to go more than that because you don't know what is working. And if you have to take more than four, something is majorly wrong. Okay? Because at that point, supplements are gonna start counteracting each other and you are not gonna know if it's actually beneficial or not, or if you're doing more ho more harm or not.

(14:38):

Okay, this is so important. So again, if any physician or doctor out there is giving you handfuls or fists of supplements, please run the other way. Okay. So anyways, I wanted to also give you guys a little bit of my, my personal journey, because I was, I was taking handfuls of supplements two to three times a day. I'm having to like choke them back. I feel like they're getting like lodged in the back of my throat or stuck there because I'm taking these stupid supplements. If you guys have ever heard any of my other stories, you guys also know that I worked with a doctor who had me doing vitamin injections every morning in my bum for more than six months or about six months. And then every week I was going into his office to other injections. And then every other week I was visiting with that physician.

(15:39):

And we were doing coaching and every single time he was adding more supplements to my regimen. And I was like, after about six months, I was like, this is a joke. I'm not feeling any different. The weight is not coming off. I'm still puffy. I'm still inflamed. My hair is still falling out. And the only person profiting or benefiting from this was the doctor. And so I just stopped going and, you know, continued on my journey and we won't get into all the details. But once I found what I am teaching inside, the thriving thyroid coaching membership, the strategies that I am teaching in there, once I started implementing them within a week within seven days, I knew something was different. I could feel, I felt. And I knew that this was different than anything else that I had tried before. And by the end of 30 days, I was completely a different person.

(16:45):

I was no longer struggling with fibromyalgia symptoms. I was no longer struggling to go to sleep at night, having that insomnia and then waking up, feeling, fit, fatigued, and tired. And then at night I was like, Bing, I'm wide awake. So you guys, I have done all the work. I've done all of the research and I want to take the guesswork out of this for you. I don't want you making mistakes on spending tons of money on supplements. I want you to be able to cut through the noise and I want to be able to help you for a very affordable price. So inside the membership, we're gonna do a couple things. Number one, we're gonna help you find the root cause of your thyroid symptoms. Number two, I'm gonna help you feel heard and supported with, by our success coaches. We're also gonna stop using the those bandaid solutions and those temporary solutions.

(17:41):

Okay? We're gonna really start to get down to the nitty gritty and help you understand the process of restoring thyroid function. I'm gonna record a whole other episode on this. But the traditional medical model is you go to the doctor, they test your levels. They give you medication and they send you on your way. Right? When we are working with thyroid, there are two things that we need to keep in mind. Number one, we need to keep in mind the hormone process, how hormones build on top of each other. So insulin and cortisol are at that base level. Then we move up to sex hormones, and then we move up to thyroid hormones. So if your insulin and all are not balanced, your sex hormones, aren't gonna work your thyroid hormones, aren't gonna work and so on and so forth. Now the second thing that we need to also keep in mind, as we are restoring the thyroid, we have to work with the body in a specific order.

(18:48):

We start with the bowels. We need, need you to be pooping. We need you to have good, healthy bowel movements. And then we can move on to the liver. And then we can move on to the lymphatic system and then the organs, and then the cells. Now the doctor wants you to be able to go in. They test your thyroid medication. Hey, your levels are off. We're gonna gonna give you thyroid medication. And that's gonna give the thyroid hormone to the body and get into the cells. No, because if your liver and your bowels aren't working and your organs, aren't working, there is literally no way for thyroid hormones to get to the cells of your body and be able to make you feel good. Right? And, and you guys know the difference. I also think that having that community is so important for you guys, because oftentimes we feel alone.

(19:45):

We feel like nobody hears us. Nobody understands what we're going through. Our husbands try to understand, but they really have no clue what's going on. You know, and a lot of the doctors and physicians that we work with, they don't even know because they haven't dealt with thyroid themselves. And one of the other big strategies you guys are gonna learn working with us is how to trust your body again, how to listen to your body, how to trust yourself for so long, your anxiety is, or your mood swings are, oh, it's normal. You're a mom, your sleep issues. Oh, you just had a baby. You're a mom. It's fine. Oh, you're a stressed out teacher. You're fine. Oh, you work second shift or third shift. This is totally normal. No, it's not normal. You guys. So anyways, let's keep going. Cuz obviously I can ramp on a few things, but the coaching membership is around education, right?

(20:45):

We want you to be coming in gaining that education. Number two, we want you to, we are building a community of other people to help you feel connected in your journey because this seems to be a invisible disease. And you guys need to know that it's not in your ahead. That thyroid affects everything. And number three, I guess technically is support. You guys need support from coaches and mentors and people who have a variety of different backgrounds in their own health story and own health journey. You guys has probably heard the baby. You guys are gonna get a Facebook group to ask questions, to connect with us. You're also gonna get email support and you'll be able to watch all of the replays from all of the coaching calls so that if you can't make it live, no problem. So I wanted to just really quickly share with you guys what some of our clients have said with working with this.

(21:53):

So crystal says, I am feeling amazing. I woke up so productive this morning and feeling refreshed for the first time. In 20 years, I went for a walk and didn't need coffee. Then I cleaned out my pantry and medicine. I had a whole garbage bag of old junk that needed to be thrown away. As of today, I've lost 20 pounds since working with you. I am over the moon right now. Stacy says day three, without coffee. I never thought I could do it. Surprisingly. I'm doing okay today. You had, these are just some of the examples of what some of our clients are saying as they have worked with us. And I know it's possible for you. So let's talk about what is included inside the membership. So every single month we're gonna be taking a deep dive into a thyroid topic, things about new nutrition, food combining understanding the process of restoring your thyroid lifestyle, exercise hormone balancing gut issues, essential oils, arthritis, metabolic resets, adrenal resets.

(23:06):

All of those different kinds of topics are going to be built into the, this opportunity. Now, as we are opening, we are offering a founding member special. This founding member special is going to give you the best pricing and you get to help us decide which topics are the most important and the most relevant to you for those deep dives. So you guys, if you wanna have a say and be able to be in the driver's seat of what you are learning and when you're learning it and how fast you're learning it come be a founding member with us. Okay? So in addition to that, we are offering weekly group coaching calls. I am so excited about this. This is actually one of my favorite things of working with people is coming together and an, and, and coaching, right, and learning from other people.

(24:03):

And that honestly, one of the other, like most favorite things about me personally, getting coached by other people is because someone will ask a question and then I'm like, Ugh, I didn't even think to ask that, you know, and I am able to get these amazing nuggets and information from other people and learn through other people we're also doing once a month, hot seat coaching. Now this is the same thing. We're gonna be coaching. Other people live and you get to watch and participate or be coached yourself where it's just one on one where we diving in depth with meal planning, meal prep, or whatever it may be that you need help with. Then we're also offering you guys a recipe database so that you don't get bored with what you're eating and you guys can have some really healthy, good, clean recipes that can get you started.

(25:02):

I'm also offering some done for you. Resources is like done for you meal plans and prep guides and so much more. And the best part. My favorite part about all of this is for the first 20 people who enroll you guys will be able to have a functional DNA hair scan. These hair scans are amazing. I've been doing them since 2017 and I started doing them one for my clients, but really because that was the instrument that helped me get a really good grasp on where I needed to start and what I needed do first. Okay. So through that hair analysis, one thing that I found about myself is I had really high levels of heavy metals in my body. My body was holding onto those metals and I was experiencing copper toxicity. I was experiencing heavy metal toxicity and that was really the driving force for a lot of the symptoms that I was experiencing.

(26:14):

And through the hair analysis, I was like, nobody has ever test this. I didn't even know that I should be asking for some of these tests because I thought couldn't be me kind of deal. So in addition to offering that test for you guys, we're gonna be building out a basic supplement and lifestyle protocol. This together has a combined value of $350. Plus we are offering you a stress release guide and a blood sugar balancing guide. You guys, all of these bonuses are worth over $400 and I am so excited to be offering them. So

(27:00):

This is does designed for women who are ready to find answers on how to balance their thyroid hormones. It's also for women who are ready to break that standard practice of care and begin advocating for themselves. It's also for women who are ready to take consistent action, moving forward. The, this isn't a bandaid solution. This is a, in a quick fix solution. This is going to take those small efforts that are going to compound compound and lead to a bigger thing. And this is also for women who are sick and tired of being told that things are normal when they know that they aren't, even if you don't have a diagnosis and you're, you're just struggling with symptoms. And you're like, I think it's my thyroid. Come hang out with us. I will be able to personally coach you through asking for the right testing, finding the right coaches asking the right questions from your doctors and physicians to help you better advocate for yourself in getting the right testing. It may take time. It may take resources. It may take some things, but you, we will be able to work cohesively together

(28:19):

In helping you find the answers that you need and the answers that you desire. So once again, the membership you guys so exciting is $67. For the first 20 people, you guys will get the additional hair analysis with it. If not, you are gonna just get all of the other bonuses and resources in the program as that added bonus to you. And at the end of March, the price is gonna go up. So if you want the best pricing, if you wanna help us figure out what topics we need to discuss a little bit more, then now is a time. So head over to the show notes, you guys can click the link, check it out, see what we off for. Send me a message, right? Send me an email through support at S wellness. Mom, if you have additional questions or connect with me on Instagram, on Facebook, if you guys have more questions about, will this work for me and all of those things.

(29:23):

Now, one of the things that I know is gonna come up is when can I cancel? Am I locked into a specific amount of time? No, all you guys have to do is cancel before the next month or before the next. And you're good to go. You're not locked in for a month or six months or 12 months or whatever. Okay. The other thing I know that will come up is gonna be insurance. So no insurance will not cover working with us in this capacity. However, we do take HSA cards and you guys can work with us in that capacity. If you have access to an HSA card, which is a health savings account. So lots of different options, you guys, $67 that was cheaper than one naturopathic visit to the doctor for me. So I know that we're priced very, very well. And I know for the, the amount of resources and time and energy, you guys are gonna get tons and tons of value from this. And I have a few more bonuses that everybody will have access to that are coming out in April in. If you guys joined before that, you'll get access to those. So as a little teaser all right, you guys, I will see you in the next,

(30:55):

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