Thyroid Strong

Welcome to this week’s episode of Thyroid Strong where I map out why you may be experiencing brain fog and several solutions to help combat the foggy feeling. You’ll want to see your doctor for labs, switch up your diet, prioritize your sleep, and be specific with your exercise. 

Key Takeaways

Brain fog is a common symptom when we have neural inflammation or nutrient deficiencies. There are several causes of brain fog and even more tools to help eliminate it from your daily life. We are going to be experimenting with diet, supplements, exercise, and sleeping patterns. 

What is Brain Fog and The Causes of Brain Fog

Brain fog is any kind of reduced cognition. That is trouble thinking clearly, the inability to concentrate and focus, or difficulty with short-term and long-term memory. The main causes of brain fog are neural inflammation and nutrient deficiencies. 

Tools to Help with Brain Fog and Inflammation

You want to optimize your thyroid hormone levels as a first priority. Next, start reducing inflammation and increasing cerebral blood flow by exercising with kettlebells. Experiment with eliminating foods from your diet or adjusting the times of consuming your food, intermittent fasting could be a huge help. Managing stress is a big one, always working on going from a sympathetic state to a parasympathetic state. Lastly, optimize your sleep. Do whatever you can to have six hours of uninterrupted sleep at night. 

In This Episode

What is brain fog and the symptoms associated [2:55]

Common contributors to brain fog [3:41]

Causes of brain fog [4:46]

Things to help with brain fog [7:21]

Tools to help with inflammation [8:11]

Going from a sympathetic state to a parasympathetic state [10:06]

Optimizing sleep and tools to help [10:48]

Underlying environmental factors contributing to brain fog [11:48]

Supplements to help with inflammation [12:15]

Questions to ask yourself if experiencing brain fog [15:11]

When to exercise to combat fatigue and brain fog [15:36]

Quotes

“Optimizing sleep is a non negotiable.” [10:48]

DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.

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

Topics Covered:

• Defining brain fog and the symptoms associated
• Different type so of inflammation in the body that can lead to brain fog
• Reducing brain fog starts with prioritizing thyroid hormone levels
• Diets to help regulate the body and reduce inflammation
• Strategies to get from a sympathetic state to a parasympathetic state

Follow Dr Emily Kiberd:

• Thyroid Strong Website
• Instagram
• Facebook
• Twitter
• TikTok

If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist.

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

If you’re looking to beat the Hashimoto’s fatigue: https://www.dremilykiberd.com/fatigue/

If you want to learn more about 3 things NOT TO DO in your workout if you have Hashimoto’s and WHAT TO DO instead: https://www.dremilykiberd.com/strong

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

Episode Summary

Welcome to this week’s episode of Thyroid Strong where Kristin Weitzel is having us sit in ice baths for our minimum effective dose of cold. That could be 30 seconds, a minute, or even longer. With each ice bath we take, the list of health benefits gets longer. 

Key Takeaways

Cold immersion has huge benefits for our physical health but also for our emotional health. It will help us boost energy, lose weight, and reduce inflammation. It will also help us sleep better and manage stressful situations easier. Kristin Weitzel is giving us a lesson we all need to listen to and how to start that lesson today with a few DIY tips for making your own ice bath at home.

The Experience of a Cold Immersion and its Benefits

The most painful moment of the cold immersion is the expectation it is going to be cold before you immerse. Choose your coverage of clothing and begin your breathwork. Start small and over time increase the length of exposure. The goal when you get out of the ice bath or cold body of water is to have a shiver response. This experience is designed for your body to learn to manage high stress and to quickly adapt to its environment.

Using Cold Immersion in your Daily Routine to Help with Hashimoto’s

Cold immersion can help with Hashimoto’s two biggest struggles, fatigue and losing weight. In solving fatigue, plan your cold immersion around getting rest. The ice bath will down-regulate your system and allow it the opportunity to rest, so partake in an afternoon nap or do it right before dinner to go to sleep shortly after. Hashimoto’s other biggest struggle of losing weight is also remedied with every cold exposure. The ice bath boosts the production of our brown adipose tissue which then eats our white fat tissue, resulting in weight loss.

In This Episode

Experience of a cold immersion [1:49]

Reverse engineer the nervous system using your breath [4:24]

Mammalian dive response [5:00]

What happens when you get out of a cold immersion [7:25]

Minimum effective dose, what is yours? [8:30]

Cold immersion and Hashimoto’s [10:33]

Benefits of cold immersion [13:59]

Cold immersion and solving fatigue, when to do cold exposure [15:43]

Boosting brown adipose tissue to reduce weight [18:06]

Cold immersion versus cryotherapy and other options [21:12]

Breath work in getting into an ice bath [22:48]

How an ice bath teaches you to manage stress [25:00]

Joints and inflammation and cold immersion [30:46]

Ways you can DIY your ice bath [33:19]

Converting a chest freezer for an ice bath [35:25]

Trainings for cold immersion [42:25]

Quotes

“This mental component coupled with dopamine and adrenaline that's hitting your body and it is having you understand from a brain chemistry and a physical capacity that you are, okay, you're in control.” [5:59]

“The goal is to get out and have somewhat of a shiver response.”[9:45]

“Sleep is one of the biggest wins of cold exposure.” 12:58]

“The biggest health boosts that we can receive for our bodies when it comes to mitigating disease, come in immersion.” [21:12]

DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.

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

Topics Covered:

• Health benefits of cold exposure
• Breathwork and cold immersion can lead to managing stress in other difficult situations
• The optimal time in planning when to do cold immersion in your day
• How to figure out your minimum effective dose of time in the cold immersion
• How to create our own ice bath at home

Guest Info: Kristin Weitzel

• Instagram
• Website 

Follow Dr Emily Kiberd:

• Thyroid Strong Website
• Instagram
• Facebook
• Twitter
• TikTok

If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist.

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

If you’re looking to beat the Hashimoto’s fatigue: https://www.dremilykiberd.com/fatigue/

If you want to learn more about 3 things NOT TO DO in your workout if you have Hashimoto’s and WHAT TO DO instead: https://www.dremilykiberd.com/strong

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

Welcome to this week’s episode of Thyroid Strong as I spell out why it is so important to prioritize your muscle tissue with Hashimoto’s. Not only for the longevity of your life but to also live every day how you prefer, without injuries or stress responses dictating your lifestyle.

Key Takeaways

We all want to live longer and fuller lives, and one way to do that is by prioritizing your muscle tissue. Us Hashi ladies have to preserve, build, and feed our muscle tissue to help our thyroid, tighten our ligaments, and build quality tissue around the joints. 

Prioritizing Muscle Tissue During your Workouts

Muscle is our metabolic engine and with hyperthyroidism, stimulating the muscle encourages thyroid hormone turnover, which we need! Muscle tissue also helps to stabilize the joints, and with ligament laxity, put down the pilates and pick up heavier weights to stimulate the muscles. 

Muscle Tissue and Longevity of Life

The more we age, the more maintenance of our muscle tissue. If you don’t use it, you lose it. Life lesson, you don’t fall and break a hip. You break a hip and then fall so the more muscle tissue you have around the joint, the more longevity you have in your everyday life. Now, with Hashimoto’s, we need to focus on building quality muscle tissue with proper nutrition and recovery time.

In This Episode

Muscle is our metabolic engine [1:36]

Muscle helps stabilize our joints [2:29]

Thyroid receptors and contracting your muscle tissue under load [3:43]

The more muscle tissue you have the more longevity you have [4:38]

The more muscle tissue the less likely you are to “waste away” as we age [5:04]

Why it’s harder to maintain muscle mass with Hashimoto’s [6:27]

How to feed your muscle tissue [7:29]

Slower recovery time with Hashimoto’s [8:11]

Quotes

“So muscle being our metabolic engine, it helps us rev back up gives us more energy.” [2:10]

“The more muscle tissue we have, the less likely we are to fall or break our hip, the less likely we are to have weak bones.” [5:41]

DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.

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

Topics Covered:

• Low thyroid hormone and its connection to our muscles
• Ligament laxity and stabilizing your joints
• Stimulating your muscle tissue and turning over your thyroid hormones
• Preserving your longevity through muscle tissue
• Hashimoto’s and lesser quality muscle tissue

Follow Dr Emily Kiberd:

• Thyroid Strong Website
• Instagram
• Facebook
• Twitter
• TikTok

If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist.

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

If you’re looking to beat the Hashimoto’s fatigue: https://www.dremilykiberd.com/fatigue/

If you want to learn more about 3 things NOT TO DO in your workout if you have Hashimoto’s and WHAT TO DO instead: https://www.dremilykiberd.com/strong

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

Welcome to this week’s episode of Thyroid Strong where Lori Kushner is helping women with mind-body healing through a community of other Hashi women to help lift their brain fog through their diet, digestion, mindset, and exercise.

Key Takeaways

Many Hashi ladies suffer from brain fog and even with a medical professional's help, symptoms stay stagnant or even worsen. Lori is guiding us through why your brain fog is occurring, the map of how it takes place, and the treatment plan to stick to for the 180 spin you're looking for.

Brain Fog and its Symptoms

Brain fog can be a big symptom for some Hashi ladies and Lori suffered from the same. She describes it as, “almost like sticky glue.” You are constantly fatigued when you need not be and in a conversation, you lose the words you were gearing up to say, “you can see it and feel the word, but you can’t get to it.” A large symptom of brain fog is in your diet or can be related to the kind of exercise or lack of exercise you’re doing. 

Stomach Acid’s Contribution to Brain Fog and How to Treat It

A lot of factors are at play in low stomach acid. The American diet and age are largely causing low stomach acid. Eating the wrong foods and gradually losing stomach acid as we get older, but also depending on our thyroid state–not enough thyroid hormones, too much inflammation, or a very low or very high adrenal state will cause low stomach acid. And when we are low on stomach acid, the body cannot properly defend against various pathogens and often gets confused about what looks like a pathogen and it ends up attacking itself and then the brain. After identifying the root causes of brain fog and low stomach acid, Lori Kushner can tailor a treatment plan to the individual. Some start slow in treating the diet, digestion, mindset, and exercise and others dive right into it all in seeking the relief Lori’s program gives them.

In This Episode

Lori Kushner’s Hashimoto’s journey [1:34]

Taking medication, whether to stay on it or get off of it [5:18]

Brain fog and insecurities [6:48]

What brain fog feels like [8:34]

Biggest cause of brain fog in relation to food [10:32]

Brain circulation in exercise [11:56]

Why you might have anemia if you are a Hashi lady [14:38]

Why women may struggle with stomach acid [17:51]

Are parasites actually good for us? [19:33]

Stomach acid and why it is so important [20:40]

Pathogens and how the body starts to attack itself, gluten as an example [22:07]

How to prioritize treatment for brain fog [24:03]

How to handle the overload of information when treating brain fog and Hashimoto’s [26:00]

Include antioxidants, fiber, diversity, and protein in your diet and why [31:43]

Quotes

“If we do not have enough circulation getting to our brains, our brains are not going to work.” [11:56]

“If we can work on mindset, and not being like in a victim mindset and having an open mindset, then we can learn to deal with our brain fog.” [15:40]

“There's a big difference between eating to balance hormones, and eating to get hormones into the cell.” [27:09]

DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.

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

Topics Covered:

• Hashimoto’s and the various symptoms associated
• Brain fog and the inability to make decisions
• Symptoms at a young age of Hashimoto’s
• Diets and its correlation to brain fog
• Whether or not to include supplements in your diet, and what kind
• What the body does in an autoimmune response to gluten

Guest Info: Lori Kushner

• Instagram
• Facebook 

Follow Dr Emily Kiberd:

• Thyroid Strong Website
• Instagram
• Facebook
• Twitter
• TikTok

If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist.

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

If you’re looking to beat the Hashimoto’s fatigue: https://www.dremilykiberd.com/fatigue/

If you want to learn more about 3 things NOT TO DO in your workout if you have Hashimoto’s and WHAT TO DO instead: https://www.dremilykiberd.com/strong

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

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

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

Key Takeaways

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

Connect with Dr Emily Kiberd:

Follow Dr Emily Kiberd and Thyroid Strong on Facebook | Twitter | Instagram | TikTok

If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist: dremilykiberd.com/tswaitlist

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

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

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

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

https://www.dremilykiberd.com/strong

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

Welcome to this week’s episode of Thyroid Strong where I sit down with Angela Brown, a fellow movement specialist and personal trainer, as she debunks what we’ve been taught since our first diagnosis of Hashimoto’s. Instead of living with a lack of education provided by your doctor, take this episode and start changing your life and body. 

Key Takeaways

Our one goal as Hashi women is to lose weight and boost our energy levels, but most likely we aren’t doing the right workout routines to fit our bodies. Angela Brown is nailing down all the possibilities of what we’ve been told by our doctors and what we should be doing to get our bodies back!

About Angela Brown

Angela Brown is a fellow movement specialist, a licensed physical therapist as well as a personal trainer. She's also a certified Functional Diagnostic Nutrition practitioner. Her skills are showcased in helping women with thyroid issues recover from their hyperthyroidism with advanced testing and their workout routines. In her program, Sexy Thyroid Solution, she helps women to no longer suffer and to find the root cause of their health issues. Like me, she looks at the Hashi population through a movement tissue quality lens.

What They Tell You Versus What You Should Do

Medical professionals will tell you to start losing weight with cardio, so most Hashi ladies are running or cycling for hours 6-7 days a week. Instead, Angela Brown is adamant to rip cardio out of your life and switch your focus to resistance training. Your goals to lose weight and get your energy back are achievable with heavy weight, smaller reps, and longer rest periods coinciding with appropriate protein intake.

Designing your Workout Routine with Angela Brown

Angela Brown walks us through what our Hashi workout should look like before, during, and after, depending on our individual needs. If you are looking to boost your energy levels, what time of day are you working out? Are you doing any cardio? How heavy are you lifting and how much are you lifting it? If you are experiencing aches and pains, what does your form look like? If you are afraid of the bulk, how much protein are you consuming? Angela Brown has all of the answers in this comprehensive episode.

In This Episode 

The norm of what doctors tell you when not properly diagnosed with Hashimoto’s [5:56]

The right exercises for people with Hashimoto’s [8:11]

Weight training versus cardio with Hashimoto’s [10:08]

The ideal weight training program [11:03]

Where to start with weight training, form and weight [13:54]

Some mistakes seen in resistance training with Hashimoto’s [16:09]

Adjusting workout program to your individual energy levels [19:26]

Workout recovery with people with Hashimoto’s [22:04]

Proper protein recommendation for Hashi women [25:24]

Ligament laxity with Hasimoto’s and genetics [30:07]

Fear of the bulk with weight training [36:37]

Hypertrophy and rep scheme [42:09]

Specific cues to be aware of for proper form and time management in your workout [45:47]

The physical sensation you should be feeling through your reps [49:35]

Quotes

“I started realizing my thyroid and my body is so much happier with resistance training.” [9:42]

“It's almost a mindset thing to get them to feel like they're doing something every day if we split up working different body parts.” [20:12]

“The majority of the women that came to me had symptoms of ligament laxity, and that's why a lot of them had injuries.” [30:37]

“Do three to five different moves; three to five reps, three to five sets, three to five days a week.”[40:10]

DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.

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

Topics Covered:

• Cardio and why it doesn’t work with people who have Hashimoto’s
• What weight training can do with people for Hasimoto’s
• Incorporating functional movement patterns into your workouts
• Go heavy with longer rest periods during your workout
• What muscle engagement means to the body
• Listening to your body post workout and tactics to settle the stress response
• The importance of form during your workout

Resources Mentioned:

• Pure paleo protein shake by Designs for Health

Guest Info: Angela Brown

• Instagram
• Facebook
• Website 

Follow Dr Emily Kiberd:

• Thyroid Strong Website
• Instagram
• Facebook
• Twitter
• TikTok

If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist.

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

If you’re looking to beat the Hashimoto’s fatigue: https://www.dremilykiberd.com/fatigue/

If you want to learn more about 3 things NOT TO DO in your workout if you have Hashimoto’s and WHAT TO DO instead: https://www.dremilykiberd.com/strong

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

Welcome to this week’s episode of Thyroid Strong where I give you five ways to boost your energy with Hashimoto’s to conquer all of what life has to offer. These are steps you can incorporate into your daily routine today and keep with you for the long term of your Hashimoto’s journey.

Key Takeaways 

We can only do so much when it comes to boosting our energy levels, but I’m going to give you a solid foundation for altering small changes that will make a strong impact on your stamina throughout the day.

Heavy Resistance Training with Appropriate Protein Intake

Workouts need to be 3-4 days a week with heavy resistance training and lower reps. After your workout, let’s focus on eating habits. Most coffee can have traces of mold from the packaging process. A good way to circumvent this is to replace your morning coffee with Sunup Green Coffee. It tastes a little bit different but could away potential mold exposure. Next, make sure you are hitting your optimal protein intake based on your goal weight. Not sure how much to consume? I’m going to break it down for you in this episode.

Uninterrupted Sleep and Morning Sunshine

Within the first 30 minutes of your day, I want you to take a walk outside looking to the horizon for that bright sunshine to cover your face and, quite literally, brighten up your day. Next, make sure you are getting six hours of uninterrupted sleep–that includes TV, bathroom breaks, etc. Waking up at the same time every day is essential to our circadian rhythm and can help boost energy levels throughout the day.

In This Episode on 5 ways to boost your energy with Hashimoto’s:

Resistance train on the heavier side [1:30]

Replace morning coffee with a different brand [1:56]

Hit optimal protein target [2:51]

When you wake up, get some sun on your face [3:35]

Shoot for 6 hours of uninterrupted sleep [4:09]

Check on your environmental factors [5:41]

Quotes on 5 ways to boost your energy with Hashimoto’s with Dr Emily Kiberd:

“I've had women do nothing else, no change in their coffee or their resistance training, just focus on their protein and they have so much more energy.” [3:26] 

“If you have not left the country,  you can still get a parasite. It can be from takeout food, from unwashed vegetables, all the things.” [5:44]

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

Topics Covered in 5 ways to boost your energy with Hashimoto’s:

• Changing your sleeping patterns to wake up at the same time every day
• Sun exposure in the morning can help boost your energy
• Breaking down how much protein you need based on your goal weight
• Environmental factors that could lead to a lack of energy
• Exercising with heavier weights can help to boost your energy levels

Resources Mentioned:

• Ooler Cooling Sleep Pad
• Sleep crown
• Sunup Green Coffee

Follow Dr Emily Kiberd:

• Thyroid Strong Website
• Instagram
• Facebook
• Twitter
• TikTok

If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist.

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

If you’re looking to beat the Hashimoto’s fatigue: https://www.dremilykiberd.com/fatigue/

If you want to learn more about 3 things NOT TO DO in your workout if you have Hashimoto’s and WHAT TO DO instead: https://www.dremilykiberd.com/strong

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

DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.

Episode Summary 

Today, I am joined by Christa Biegler, functional medicine nutritionist and podcast host of The Less Stressed Life, to talk about bloating! Bloating can be very frustrating for Hashi ladies because we think it starts with eating habits when it actually starts in the brain. Tune in to hear all the factors involved in what could be your belly bloat.

Key Takeaways 

Bloating is different for everyone. For some, it can take place within the two hours after eating, for others it may feel like a rock in the gut. Depending on the symptoms of the bloating, practitioners can narrow down where the problem sits in the gut, whether in the small intestine or the large intestine. The answer isn’t always a food sensitivity but rather a bacterial infection, stress levels, or parasitic infection.

About Christa Biegler 

Christa Biegler is a functional medicine nutritionist and podcast host of The Less Stressed Life. She helps health-conscious women reduce inflammation and symptoms to live a less stressed life.

The Prevalence of H. Pylori and its Connection in Digestion

A common Hashimoto’s infection is called H. Pylori, found as a bacterial growth in the small intestine. It is very prevalent as it is easily exchanged in saliva, sharing cups and spoons, etc. With the bacterial infection, the digestive system is unable to properly digest proteins leading to other deficiencies in the gut needing to function as normal. Christa discusses how to treat H. Pylori during infection and after a relapse.

Bloating and its Root Causes

Bloating can look different for everyone, and your symptoms can tell practitioners more about the potential root causes of the bloating. Usually, our first plan of attack is to start on a restrictive diet, but Christa recommends treating the adrenal glands first. Targeting stress and becoming aware of unrealized stress, then go to the gut to discover where in the gut to target next.

In This Episode 

What does bloating look like? [2:03]

H. Pylori in relation to Hashimoto’s thyroiditis [6:39]

The prevalence of H. Pylori [9:07]

The connection between H. Pylori and protein [9:57]

What to do after you relapse with H. Pylori [12:17]

Unrealized stress and what to do about it [14:13]

Low stomach acid and unrealized stress [15:57]

Reactionary versus proactive when it comes to stress [19:02]

Hierarchy of treatment for bloating [23:54]

Food sensitivity and bloating [30:22]

Bloating 0-2 hours after eating [34:53]

Bloating and digestion [37:39]

Quotes

“So bloating in different parts of the abdomen can direct a practitioner to different possible root causes of the bloating.” [5:04]

“If you're not digesting food, regardless of what you see coming out the other end, it will ferment and cause gas and bloating overall.” [6:11]

“Sometimes we have to get real, raw, and honest.” [17:03]

“Be more supportive than aggravating.” [34:14]

DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.

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

Topics Covered:

• Practical approaches to solve the belly bloat
• What different types of bloating mean
• The reasons why you could be bloated
• H. Pylori and digesting protein
• Four things to treat in bloating

Resources Mentioned:

Gut Healing Guide: the step by step process & testing I use to help my 1:1 clients efficiently improve gut, skin and energy symptoms at Less Stressed Life Nutrition! 

https://www.christabiegler.com/gutguide

Guest Info: 

Connect with Christa Biegler on Facebook, Instagram, her website, and podcast.

Follow Dr Emily Kiberd:

• Thyroid Strong Website
• Instagram
• Facebook
• Twitter
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If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist: drmeilykiberd.com/tswaitlist

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

If you’re looking to beat the Hashimoto’s fatigue: https://www.dremilykiberd.com/fatigue/

If you want to learn more about 3 things NOT TO DO in your workout if you have Hashimoto’s and WHAT TO DO instead: https://www.dremilykiberd.com/strong

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

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

Key Takeaways 

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

Two Ways You Are Burning Out

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

Protein Intake & Functional Compound Movements

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

In This Episode

Feeling fatigue after your workout [0:53]

Overdoing your workout [2:24]

Only doing cardio for your workout [4:28]

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

Joint hypermobility [10:25]

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

Quotes

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

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

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

DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.

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

Topics Covered:

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

Follow Dr Emily Kiberd:

• Thyroid Strong Website
• Instagram
• Facebook
• Twitter
• TikTok

If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist.

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

If you’re looking to beat the Hashimoto’s fatigue: https://www.dremilykiberd.com/fatigue/

If you want to learn more about 3 things NOT TO DO in your workout if you have Hashimoto’s and WHAT TO DO instead: https://www.dremilykiberd.com/strong

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

Episode Summary 

Today, I am joined by Melanie Shafranek, a Functional Nutritional Therapy Practitioner, as she shares her detailed experience from mold exposure and the unique routes she took in gaining her life back.

Key Takeaways 

Mold remediation can feel like it’s out of your  budget for the average household income. But you can start with simple tasks such as getting your HVAC system serviced twice a year and buying a moisture meter to test different areas before you sign the lease. Melanie’s story and recommendations inspire hope for how often we are exposed to mold spores and mycotoxins.

The Parallel of Hashimoto’s and Mold Symptoms 

Symptoms of mold spores and mycotoxins rank very similarly to those of Hashimoto’s. Melanie’s symptoms began with digestive issues with hummus and carrots and then constipation for days. She could not gain muscle mass even with daily weight lifting and proper protein intake. Later, functional doctors were able to steer her in the right direction and nail down her mold exposure and autoimmune disease.

Testing For Mold and Mold Remediation

Melanie already did the homework for us. On top of servicing your HVAC regularly, she lists different companies that help in taking control of your environment. Immunomedics has petri dishes for purchase to place around your home to test for mold spores in the air. Biocide enables you to purchase a DIY remediation kit that is very effective in eliminating mold in your home.

In This Episode 

Melanie’s Hashimoto’s journey [1:50]

Symptoms of mold exposure [5:50]

Detoxifying from mold exposure [8:13]

Fight or flight mode and breaking away from it [12:42]

Fighting mold with air filters [16:31]

Testing your home for mold [ 24:00]

How often you should have your HVAC serviced[26:30]

Mold remediation without the price tag, a DIY solution [27:54]

Losing muscle mass despite exercising daily [32:51]

Questions to ask about mold before signing a lease [36:10]

Quotes

“It’s very possible to escape and move forward. Just look for the warning signs.” [0:04]

“But ultimately any rental you're moving into, I would just recommend to fog the space if you can, because why not? If you're worried or nervous about it, just maintain that air in your home before you move in.” [39:24]

“it is possible to get through it and find your way onto the other side of things.” [43:22]

DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.

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

Topics Covered:

• Symptoms of being exposed to mold and the long-term effects
• Detoxifying from mold and how long it takes
• Rewiring your neuro pathways to break away from the flight or fight mode
• Helping your body deal with mycotoxins
• Mold remediation on a budget
• What renters need to know about mold and questions to ask before signing a lease 

Guest Info: 

Connect with Melanie Shafranek on Instagram, TikTok, and her website.

Follow Dr Emily Kiberd:

• Thyroid Strong Website
• Instagram
• Facebook
• Twitter
• TikTok

If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist: dremilykiberd.com/tswaitlist

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

If you’re looking to beat the Hashimoto’s fatigue: https://www.dremilykiberd.com/fatigue/

If you want to learn more about 3 things NOT TO DO in your workout if you have Hashimoto’s and WHAT TO DO instead: https://www.dremilykiberd.com/strong

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