Thyroid Strong

Navigating the conflicting information out there about good nutrition is exhausting and confusing. Add to this all the stress of trying to stay healthy and maintain a modern lifestyle and it’s no wonder people are suffering. Today’s guest is going to tell you how she deals with all this uncertainty with confidence. 

Esther Blum is an integrative dietician, high-performance coach, and author of four books. She has helped thousands of women permanently lose weight, eliminate the need for medication, lose stubborn belly fat, and reverse chronic illness. Esther teaches her clients how to get clear and decisive about what to eat while healing their relationship with food and their bodies.

Esther and I discuss how to make sense of proper nutrition these days. New information is constantly coming out that seems to contradict what we previously had been told. That’s why staying current with the research, or having a practitioner who does, is so important

We also talk about the effect of stress on our hormones. I’ve noticed a huge difference in the ways different people react to stress and their levels of resiliency. Often, the effects of stress on hormonal health creates a vicious cycle. Esther explains what she’s discovered about breaking out of this negative feedback loop.

Have you ever felt like something is wrong even when all the tests say you’re fine? Let’s talk about it in the comments on the episode page!

In this episode

• Why current nutritional guidelines are out of date
• How stress affects our hormones and hormones affect our stress
• Acquiring the right mindset tools for healthy living
• What happens when we address past traumas
• Steps to take when healing feels overwhelming

Quotes

“Diet alone doesn’t help people. You have to earn your supplements. It’s not like supplements are the magic key.” [4:48]

“The hormones are a production of our thoughts. The more we stay in our stressed state, the more it suppresses our healthy neurotransmitters.” [20:13]

“When you really want it to work, it works. So you ask for support instead of permission. Permission is not going to be part of your healing journey.” [53:01]

Links

Find Esther Blum online

Follow Esther on Facebook | Instagram | Twitter | Linkedin

Schedule a consultation with Esther Blum

Designs for Health

Episode 20 with Dr. Carrie Jones

Heal Documentary

Dr. Gabrielle Lyon

Inspired Performance Institute

DNA Connexions

Check out the full show notes for this episode here

Urban Wellness Clinic

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No two patients are the same. Everyone who walks into a practitioner’s office brings with them unique biomechanical, as well as social and psychological, factors. Being able to understand each patient’s individual conditions and background is what sets great practitioners apart. 

Dr. Stu McGill is a professor emeritus, University of Waterloo, where he was a professor for 32 years. His laboratory and experimental research clinic investigated issues related to the causal mechanisms of back pain, how to rehabilitate back-pained people, and enhance injury resilience and performance.

Today, I’m asking Dr. McGill the big questions. He tells us what it means to move well. Starting from the scientific principle that every one of the body’s health systems requires movement for optimal health, Dr. McGill explains why this means different things to different people.

To better understand one’s patients, Dr. McGill explains the importance of truly listening to everyone’s story. He describes how helping people become pain-free can lead to large psychological improvements too. Most of all, Dr. McGill understands how everyone’s health and situation is unique. He expertly explains how we can cue into these differences to best serve each patient’s needs.

What does moving well mean to you? Tell me in the comments on the episode page!

In this episode

• What it means to move well
• The many factors that make each person’s needs different
• Why social context matters when treating every patient
• How to cue an optimal breath depending on a person’s particular needs
• The benefits of kettlebell swings in many situations
• Debunking common myths of low back pain
• Lessons learned from studying elite athletes

Quotes

“If I can’t address that enormous social impediment for a patient’s success, then it doesn’t matter what the exercise is anymore.” [11:06]

“People don’t do the same tasks with exactly the same movement pattern. They vary their movement patterns. We measure what is wise and unwise. What is painful and what is painless. What creates athleticism and what doesn’t.” [39:23]

“You will never train a saint bernard to win at the greyhound track. It’s not possible. You will break the dog.” [55:00]

Links

Find Dr. Stu McGill online

Follow Backfitpro on Facebook

Episode 79 with Dr. Craig Liebenson

Check out the full show notes for this episode here

Urban Wellness Clinic

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You’ve likely seen CBD products in all sorts of places. If you suffer from pain or anxiety or really anything else, you may have considered using it. For today’s episode, I’ve brought in someone who truly understands how this compound can be used to help and what you should look for when using it.

Brooke Alpert, M.S., R.D., C.D.N., is a nationally recognized nutrition expert and author. She is the founder of B Nutritious and Daily Habit. Brooke works with a variety of clients to meet their nutritional goals while working within their lifestyle. With a focus on meeting the demands of a busy schedule, Brooke teaches clients how to eat within their needs without feeling deprived.

Today, Brooke explains how she discovered the healing properties of CBD. She has found that this compound can be used to treat numerous conditions. In order to help people use CBD to address their needs, Brooke developed a full spectrum CBD powder based on the latest research into the properties of cannabis and dietary needs.

As someone knowledgable in all things CBD, Brooke delves into the numerous potential benefits of CBD. We discuss how people use this product for pain management, muscle recovery, as a sleep aid, anxiety treatment, and more. 

Have you used CBD to treat a chronic condition? Tell me how it went in the comments on the episode page!

In this episode

• Discovering the numerous ways that CBD can address different ailments
• The differences between CBD and THC
• How CBD can address hard to treat anxiety
• CBD’s ability to treat the symptoms of chronic pain
• How to identify a quality CBD product
• Who CBD is not good for

Quotes

“Within a couple of weeks, all of a sudden his pain tolerance had changed. He had started being able to walk a little bit more.” [4:07]

“I really feel that when you open up the door to a plant that could potentially make you feel better, that can decrease pain, that can help you have better control over your food cravings and emotional eating, it really is magical.” [5:24]

“By taking the CBD, it’s an amazing anti-inflammatory. Also, it’s really well known for reducing pain. People can feel more comfortable. The inflammation is going to reduce those pain levels.” [12:24]

“The science of CBD and sleep is extensive. It’s not only great for helping you fall asleep but also stay asleep and improve quality of sleep.” [21:28]

Links

Find Brooke Alpert online

Follow Brooke on Instagram | Facebook | Twitter

Check out the full show notes for this episode here

Urban Wellness Clinic

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Lab work is often very confusing to read and understand. It’s tough to know if your doctor is even ordering the right lab work and if that work is telling you the complete story of your health. Wouldn’t it be great if you could take more direct ownership of getting the health information that you need by ordering and completing these tests yourself?

Dr. Alan Hopkins is an emergency room doctor in Austin, Texas. With a keen interest in how medicine can help fight the effects of aging, he obtained a certificate as part of a fellowship with A4M in anti-aging medicine. Dr. Hopkins has taken his expertise on aging to some major companies and TV studios as a consultant. Throughout this process, he realized the importance of giving consumers better access to the lab tests that they need. That’s how Your Lab Work began.

Dr. Hopkins and I dive into the importance of receiving the right medical tests and why this sometimes does not happen in today’s medical world. We also talk about changes that occur in our bodies when we train and lose weight and the ramifications of these. Dr. Hopkins goes on to explain a number of important tests everyone should consider getting and how to best make sense of the results.

Have you ever received surprising results from the lab? Did this spur you to take action to better care for your health? Tell me about it in the comments on the episode page!

• The benefits of being able to choose and order your own lab work
• What happens in your body when you rapidly lose weight
• Common problems for people who overtrain and how to best mitigate these
• The crucial importance of getting an advanced cholesterol test
• Best practices for increasing low vitamin D levels
• How to make sense of the results of thyroid tests and what to do to reverse a thyroid disease
• How labs can help us detect environmental pollutants in our bodies

“Between nutrition and sleep, most of your issues can be solved for athletes.” [11:06]

“It’s not just about having the best performance. It’s actually about long-term prevention of strain on the heart.” [14:32]

“We like to think of it as the great chameleon. If you’re having symptoms and something doesn’t seem right, you really need to do a complete evaluation of the thyroid, including thyroid antibodies.”  [26:44]

“Industry is polluting the environment and that can sometimes leach into the soil and our water supply. It gets into our bodies and it goes undetected because we don’t check for it in medicine.” [33:15]

“I encourage all young people to really know their bodies and their biomarkers because the truth is young is not so young anymore.” [44:19]

Find Dr. Alan Hopkins at Your Lab Work

Join the Lab IQ Facebook group

The DUTCH test

Dr. Alan Christianson

Great Plains Laboratory

Quest Diagnostics

Check out the full show notes for this episode here

Urban Wellness Clinic

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A Hashimoto’s diagnosis often means frustration. Typical workouts and treatments may not work and feeling defeated is a common consequence. Living with Hashimoto’s means making adjustments. This is particularly true when it comes to your workout. In today’s episode, I’m sharing three important changes you absolutely must make to finally lose that weight, wake up pain-free, and get your life back.  

This clear plan of workout will leave you with an abundance of energy and a feeling of satisfaction. The first big shift to make is ending chronic cardio exercises. Heavy cardio workouts can leave us feeling worn out and actually lead to weight gain. It’s also hard on the joints, something that will only compound the symptoms of Hashimoto’s. Instead, shifting to exercising with heavy weights will stimulate the right muscle fibers and lead to better results.

The next shift is moving away from frequent stretching and yoga. This will relieve joint pain and tight muscles. While it may help you feel better in the short-term, after a few days you’ll feel worse. This is because stretching will exacerbate hyper-mobility, something women with autoimmune diseases already struggle with.

Finally, it’s time to stop exercising so hard. We want our exercises to make us feel better. Overdoing it, however, will only make the fatigue and brain fog worse. With Hashimoto’s, finding the “Goldilocks dose” of exercise is the key to feeling good. I’ve found that the sweet spot for women with autoimmune conditions is 20 to 25 minutes of strength training, two to three times a week. In the end, it’s about quality over quantity.

With all this in mind, I’ve built a unique program specifically for women who are ready to get exercising again and thrive despite their Hashimoto’s diagnosis. Thyroid Strong is a 6-week training program that will walk you through the solutions you need to feel strong and confident in your body without the fear of set-backs, injury, or frustrating progress plateaus. 

What frustrations have you faced after an autoimmune diagnosis? Let’s talk about it in the comments on the episode page!

In this episode

• Why cardio workouts can make Hashimoto’s symptoms worse
• How to stimulate the right muscle fibers through weight training
• Why stretching and yoga exercises may make your muscles and joints feel worse
• What happens when you workout smarter, not harder
• How Thyroid Strong will help you get your health back after a Hashimoto’s diagnosis

Quotes

“Taking charge of your workouts means you’re letting go of old exercise habits.” [5:29]

“Just think of the muscle as our metabolic engine. It is what gives us energy. As women with Hashimoto’s, we have low muscle mass. It’s just harder to keep the meat on the bones.” [10:02]

“It’s important to remember we’re all starting in different places. Your journey is not going to look like my journey or another woman’s journey.” [17:48]

Links

Episode 81: Knee Pain and Hashimoto’s

Enroll in Thyroid Strong!

Check out the full show notes for this episode here

Urban Wellness Clinic

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While treating a lot of women at my clinic, I’ve encountered many auto-immune conditions, including Hashimoto’s. Everyone has a story. However, it’s normal to feel like your story doesn’t get heard, that people can’t understand. Because it is important to share our stories and let everyone know that they have a voice, I’m sharing my own journey with Hashimoto’s with you this week.

After having my baby four years ago, I just couldn’t shake the fatigue that followed and the baby weight just wouldn’t go away. It was easy enough to normalize this experience. But just getting by day by day wasn’t going to cut it long-term. That’s why I sought help and finally found it with a Hashimoto’s diagnosis.

The following months involved countless protocols and changes in eating habits. Discovering that I was hosting more than a few parasites was also an eye-opener. Once I started getting rid of those, I took a closer look at my diet. Eliminating certain foods and conducting an LRA test uncovered surprising food sensitivities. Then it was on to detoxing the heavy-metals in my body.

After nine months of following various protocols, my thyroid levels were back to normal. But some changes continue. My workout routine has shifted to being more focused on strength than cardio. It turns out the strength training is a great way to stimulate thyroid receptors and help keep tendons in healthy order.

Getting a handle on Hashimoto’s requires self-examination and making changes. But it’s totally something we’re all capable of. Come to my Hashimoto’s Masterclass to find out more from someone who’s lived this journey too.

Has a diagnosis of an autoimmune condition changed your life? Let’s talk about it in the comments on the episode page!

In this episode

• The importance of sharing our stories and being heard
• The risks of normalizing symptoms
• First steps to addressing the root causes of an autoimmune disease
• How the foods we eat can cause an autoimmune response
• How mold exposure can mimic the symptoms of Hashimoto’s disease
• Helpful workout routines for managing autoimmune conditions

Quotes

“The downside of normalizing a symptom is that it becomes your new norm.” [3:10]

“It was really looking at what I was doing in my day and the food that I was eating and seeing if it was going to help me or hurt me.” [5:58]

“I know a lot of women feel shame around taking medication. There should be no shame. We are here on this planet to be our best selves and to give and serve. If medication is going to help you be your best self, then take it.” [19:22]

Links

Episode 31 with Meghan Helwig

Episode 37 with Dr. Ann Shippy

Episode 7 with Kara Kilian

Dr. Gabrielle Lyon

Reserve your spot in the Hashimoto’s Masterclass

Check out the full show notes for this episode here

Urban Wellness Clinic

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Today I’d like to talk about knee pain as it relates to Hashimoto’s Disease. It’s not uncommon for me to see women with autoimmune conditions who also suffer from knee pain. Since they don’t remember injuring it, they often wonder why their knee hurts. When there’s no clear mechanism of injury present, that’s a big clue that an autoimmune condition could be the culprit.

I discuss some of the common signs of knee pain to be aware of. Stepping down, such as walking downstairs, puts a particularly large load on the tendon in the knees. Since Hashimoto’s can result in slower tendon turnover, this can be particularly uncomfortable. Hypermobile joints can also be a concern. I share some easy techniques for dealing with this.

I often recommend certain rehab exercises for helping pained knees. When done correctly, belly breathing, squats, and lunges can go far to regain strength in the knees. There are also a number of effective supplements, such as magnesium and fish oils, for getting a handle on inflammatory issues. Most importantly, get your blood work done and find a functional medicine doctor who understands this connection.

Have you experienced Hashimoto’s related knee pain? Let’s chat about it in the comments on the episode page!

In this episode

• Why knees can hurt when they haven’t been injured
• The importance of getting blood work done when symptoms persist
• Common signs of knee pain
• Why Hashimoto’s results in slower tendon turnover
• Rehab exercises that will help restore knee strength
• Supplements to help bring inflammation under control

Quotes

“All of our tissues, especially our tendons, are constantly regenerating and renewing. This takes longer for us when we have Hashimoto’s.” [5:46]

“Ultimately, lunges are what rehabs and stabilizes the knee joint, especially when there is hypermobility.” [11:43]

“If you’re a woman with Hashimoto’s and you have knee pain, know that you are not crazy, your body is not failing you. It goes hand in hand.” [12:07] 

Links

Reserve your spot in the Hashimoto’s Masterclass

Check out the full show notes for this episode here

Urban Wellness Clinic

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Have you found that you have trouble reaching up with one of your arms? Maybe this happens when you go to comb your hair or put on a jacket. This is something often called frozen shoulder, aka adhesive capsulitis. In today’s solo episode, I’m talking about this condition that I’ve seen in many women with Hashimoto’s disease. 

Frozen shoulder is a vicious cycle of joint problems and I’ve seen it time and time again in my fourteen years of practice. Fortunately, there are steps you can take to avoid this condition. Many of them are proactive, like strength-training and developing breathing habits. It’s also important to get your thyroid checked regularly. There are also many treatments for frozen shoulder, such as taking anti-inflammatories, corticosteroid injections, and physical therapy. 

However, to truly address the root-cause of frozen shoulder it’s crucial to look at the whole body. Your shoulders do not exist in isolation. Looking at all your movements and your hormonal levels is essential to solving this for good. Even better is preventing this issue from ever arising through the guidance of a knowledgable trainer.

Have you experienced frozen shoulder? What helped and what didn’t? Let me know in the comments on the episode page!

In this episode

• Exactly what frozen shoulder is and who is most likely to get it
• The best way to avoid a frozen shoulder
• Different treatments to address the symptoms of frozen shoulder
• Why examing whole-body health is the key to dealing with frozen shoulder
• The limitations of surgical remedies
• Effective preventative measures that you and your trainer can establish

Quotes

“There’s a higher prevalence of frozen shoulder symptoms in women who have a higher TSH picked up on their bloodwork.” [1:54]

“You really need to look at any sort of weaknesses or movement patterns that are faulty or not super healthy in the body from head to toe outside of the shoulder.” [7:46]

“If you have a frozen shoulder, get your thyroid checked. Get the bloodwork done, especially if you have been trying to rehab for years.” [17:57]

Links

Reserve your spot in the Hashimoto’s Masterclass

Check out the full show notes for this episode here

Urban Wellness Clinic

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It is becoming increasingly apparent that building a good relationship is a crucial part of helping people rehabilitate. Healing and recovery cannot truly happen unless coaches and trainers are able to listen, assess, communicate, and create the proper environment. Today’s guest understands this undeniable importance and is here to share how we all can do it too.

Dr. Craig Liebenson is the Founder and Director of L.A. Sports & Spine, providing pain management, rehabilitation, and performance enhancement through one-on-one musculoskeletal care. He is the editor of The Rehabilitation of the Spine: A Practioner’s Manual and is the founder of First Principes of Movement where he provides courses for trainers and rehab specialists. 

Today, Dr. Liebenson talks about what it means to get people moving well. He’s recently discovered that supporting the social aspect of proper movement might just be the most important part of this. Dr. Liebenson goes into detail as he describes how practitioners can support this by actively listening to clients, coaching online, and creating an environment to support motor learning.

How can you support the social aspect of movement for your clients? Leave a comment on the episode page!

In this episode

• What it means to move well
• Why the social aspect of movement should never be ignored
• The role of online coaching in supporting rehabilitation
• Possible links between the modern lifestyle and common health problems
• Whether it’s often better to be a generalist than a specialist
• How helping to create adaptation is a key part of resiliency
• How to thrive in chaos and have positive experiences in failure

Quotes

“I don’t correct anymore. I still assess, but I don’t correct. I create an environment where a person can problem solve on their own.” [3:24]

“Motor control is not the ticket. Motor learning is. Motor learning occurs when you create an environment.” [10:50]

“It’s not sport-specific. It’s not injury specific. It’s not tissue specific. It’s about the foundational movement literacies.” [38:01]

“What most people need is not to feel that something is wrong. What they need is to realize that the way to become more resilient is to slightly stress the structures gradually so they adapt.” [40:57]

Links

Find Dr. Craig Liebenson online

Follow Craig on Twitter | Facebook | Instagram

Rehabilitation of the Spine

Easy Strength

The Story of the Human Body

Gift of Injury

Mike Boyle

Skin in the Game

Rachel Cosgrove

Change Maker

Mindset

Check out the full show notes for this episode here

Urban Wellness Clinic

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Diets are tough. If you’ve ever bounced from one fad diet to the next, given up and had to restart, or just been overwhelmed by the discipline involved, you’re not alone. The key though is understanding that a diet is just one of many tools for wellness. With that mindset, eating can become fun once again and healthy results can follow. 

Alison Marras is a nutritional therapy practitioner and mindfulness coach based in New York City. She leads her clients to find and utilize the diet that is best for them by providing meal plans and helping them establish mindful eating habits.

Alison shares her knowledge of how diets work best when adapted to the individual. There is no “one size fits all” diet. Therefore, really understanding your lifestyle and body is crucial for tailoring the right diet for you. Doing so will lead to better results and more satisfaction in the end.

By coaching her clients to eat mindfully, without distractions, Alison helps them create a healthy association with food. She shares how this reduces bloating, overeating, and other problems associated with the modern lifestyle.

Effectively dieting for your best health and wellness requires lifestyle changes. There is no magic fix. However, there are mindsets and tools out there to help. Alison shares how she approaches this necessary shift in thinking and how she and her clients have benefited from it.

What are your biggest struggles when it comes to eating healthy? Share in the comments on the episode page!

In this episode

• Why successful diets need to be tailored to the individual
• What mindful eating is and why it’s the key to effective dieting and healthy digestion
• Understanding what your body is telling you when you have a craving
• Why it’s important to start your day with protein
• Dealing with the effects of Hashimoto’s on fertility
• Supporting your wellness during the postpartum period
• Using nutrition and lifestyle adjustments to prevent burnout

Quotes

“Diets are tools and templates. We’re really supposed to take them and then adjust them to our lifestyle and digestion.” [2:30]

“You’ll start to taste new things in the food. The longer you chew, the more taste you’ll get out of it.” [12:05]

“There are tools for different healing. There are tools for different issues in your life. When you’re using diet as the only tool, it’s time to put it down.” [32:34]

“Our adrenals are so key because they keep us alive. Our body prioritizes our adrenals.” [35:51]

Links

Join Alison's 5-Day Mindful Eating Challenge

Join Alison's 5-Day Start Savory Challenge

Find Alison Marras online

Follow Alison's Blog

Follow Alison on Facebook | Instagram | Pinterest | Twitter | YouTube

Balanced Bites

Bonafide Provisions

Green Chef

Check out the full show notes for this episode here

Urban Wellness Clinic

Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube