What if you got this one piece dialed in and it gave you the confidence to pick up a weight without the fear of injuring yourself? This is what we're gonna chat about today. This is one of my favorite topics.

In this episode:

01:24 Where to start to clean up your lifting form

01:46 Why you should not suck in your belly picking up a weight

02:02 What is intra-abdominal pressure?

02:48 How to engage your core

04:43 Baby Neuro-developmental Patterns and milestones

06:18 How to create an abdominal brace

09:32 Checking form in a kettlebell swing

Link to get access my Breathing Warm up: https://www.dremilykiberd.com/breathing/

Follow Dr Emily Kiberd and Thyroid Strong on:

Facebook: https://www.facebook.com/groups/thyroidstrong

Twitter: https://twitter.com/dremilykiberd

Instagram: https://www.instagram.com/dremilykiberd/ 

TikTok: https://www.tiktok.com/@dremilykiberd/video/

If you want more information on when the doors open for the next round of Thyroid Strong , join the waitlist: dremilykiberd.com/tswaitlist

If you’re looking to lose weight with Hashimoto’s, grab my free download: https://www.dremilykiberd.com/weight/

If you’re looking to beat the Hashimoto’s fatigue, download my free resource here:

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

Annabel Bateman is a Hashimoto’s patient, author, advocate & coach. She has learnt in 25+ years of living with Hashimoto's that the key is developing a lifestyle that supports (and doesn't stress) her thyroid health. 

Drawing on skills learnt in previous careers as a lawyer, life coach, family law mediator and author, Annabel seeks to empower, educate and encourage women with thyroid conditions to develop their own thyroid-friendly lifestyle approach to their health so they can thrive and not just survive. 

She hosts a successful podcast, Let’s Talk Thyroid which seeks to spread thyroid awareness and information and is active on social media to spread positive & practical thyroid related information.

Annabel's latest book, Let’s Talk Thyroid: Positive & Practical Thyroid Help, is all about how to live a thyroid-friendly lifestyle. Whilst there is no magic “happy thyroid” formula or protocol, you’ve got to start somewhere. This book is that somewhere. 

Annabel lives in Brisbane, Australia with her husband and 3 teenage sons.

In this Episode:

• The ebbs and flows of being diagnosed with Hashimoto's
• Being diagnosed as a teenager with a TSH of 185
• Living with Hashimoto’s for 25+ years and how to navigate the journey well.
• Lifestyle changes Annabel made to bring her TSH down
• How often she get's her Thyroid Labs checked now
• How she unwinds from stress

Find Annabel Bateman here:

letstalkthyroid.com

Download your FREE printable Thyroid Health Checklist: letstalkthyroid.com/checklist

FB + IG: @annabel.bateman.wellness

Let’s Talk Thyroid: Positive & Practical Thyroid Help:

https://letstalkthyroid.com/book/

Find out more about Dr Emily Kiberd and Thyroid Strong:

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

If you want more information on when the doors open for the next round of Thyroid Strong , join the waitlist: dremilykiberd.com/tswaitlist

If you’re looking to lose weight with Hashimoto’s, grab my free download: https://www.dremilykiberd.com/weight/

If you’re looking to beat the Hashimoto’s fatigue, download my free resource here:

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

In this episode, Dr. Emily Kiberd, a chiropractor with Hashimoto's, shares her expertise on how to work out without burning out with Hashimoto's. She discusses the importance of choosing the appropriate weight to start lifting so you don’t burn yourself out.

Dr. Kiberd advises beginners to start with a weight they can press while lying down, such as an 8 or 10 kilo kettlebell or dumbbell. For those with prior experience, she suggests starting with a 12 kilo weight.

When it comes to deadlifts, Dr. Kiberd recommends using a minimum of two 12 kilo kettlebells (50 pounds) to provide adequate resistance for the hamstrings and glutes. She also suggests investing in one 12 kilo and one 14 kilo kettlebell for asymmetrical deadlifts, switching between sets to ensure balanced muscle development.

To further target the legs, Dr. Kiberd recommends squatting with a kettlebell held at the front of the chest, starting with a 12 kilo weight. By holding the kettlebell, beginners can counterbalance and achieve deeper squats than with bodyweight squats alone.

By following these guidelines and focusing on energy first, those with Hashimoto's can work out effectively without burning out.

In this episode, I talk about:

• What weight to start pressing as a beginner versus intermediate
• Why to start with a 50lb deadlift, which may sound heavy to most women with Hashimoto’s
• Why its easier to squat with a weight in your hands versus a bodyweight squat
• Why investing in 2-3 kettlebells is enough to start a home gym
• Why she prefers kettlebells to dumbbells or a barbell to start

Fave kettlebell brand:

Kettlebell King https://kettlebellkings.com?afmc=j5

Follow Dr Emily Kiberd and Thyroid Strong for more lifting tips with Hashimoto’s on Facebook | Twitter | Instagram | TikTok

If you want more information on when the doors open for the next round of Thyroid Strong , join the waitlist: dremilykiberd.com/tswaitlist

If you’re looking to lose weight with Hashimoto’s, grab my free download: https://www.dremilykiberd.com/weight/

If you’re looking to beat the Hashimoto’s fatigue, download my free resource here:

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

Timestamps

00:27 Why focus on boosting energy with Hashimoto’s

01:07 Pressing weight size

02:04 Starting weight to deadlift

2:28 Why to deadlift a heavier bell

3:02 How to offset deadlift

4:12 What bell size to start squatting

5:23 What bell size to start lunging

7:01 Why kettlebells versus dumbbells

7:55 Why kettlebells are versatile and easy to travel with

10:01 Favorite Kettlebell Brands

Dr Vincent Pedre shares his second book The GutSmart Protocol, how to Revitalize Your Health, Boost Your Energy, and Lose Weight in Just 14 Days with Your Personalized Gut-Healing Plan. He dives deep into how the gut can play a major role in autoimmune disease and how healing the gut to drastically minimize or elimination your Hashimoto's symptoms.

In this Episode:

1. The focus is on the small and large intestine and the microbiome living there, which is essential for the processes that run the human body.
2. The large intestine has an estimated 100 trillion bacteria, making it like carrying your own personal galaxy.
3. Autoimmune disease may begin in the gut with a process involving genetic preposition, leaky gut, and environmental triggers.
4. Gluten is one potential environmental trigger due to its characteristics that can trigger the immune response.
5. Imbalance in the gut microbiome due to antibiotics, processed foods, and alcohol consumption can cause dysbiosis, leading to a dysregulation of the immune system that eventually can lead to autoimmune disease.
6. Leaky gut allows inflammatory substances like endotoxin to pass through the gut border, leading to immune system activation and inflammation.
7. Over-activation of the immune system can cause it to fail to recognize what is self and what is non-self, potentially leading to autoimmune disease.
8. Many women are given medication and told to eat less and exercise more, rather than addressing the connection between gut health and metabolism/weight gain.
9. Stress can lead to gut permeability and affect the gut microbiome, which can contribute to weight gain and difficulty losing weight.
10. Gut healing and detoxification can help with weight loss and metabolic issues.
11. Environmental triggers like mold or mycotoxins can contribute to gut permeability and inflammation, even in the absence of traditional gut symptoms.

About Dr Vincent Pedre:

Dr. Vincent Pedre is the Medical Director of Pedre Integrative Health and Founder of Dr. Pedre Wellness, CEO/Founder of Happy Gut Life LLC, has worked as a nutraceutical consultant and spokesperson for NatureMD, and is a Functional Medicine-Certified Practitioner with a concierge practice in New York City since 2004.

He believes the gut is the gateway to excellent wellness. His newest book, The GutSMART Protocol — featuring a 14-day personalized gut-healing plan based on the GutSMART Quiz — is the culmination of years of research and clinical experience as a functional gut health expert.

Where you can find Dr Vincent Pedre:

www.pedremd.com

IG: @drpedre

His New Book: https://gutsmartprotocol.com/gift/

Where you can find Emily Kiberd:

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

If you want more information on when the doors open for the next round of Thyroid Strong , join the waitlist: dremilykiberd.com/tswaitlist

If you’re looking to lose weight with Hashimoto’s, grab my free download: https://www.dremilykiberd.com/weight/

If you’re looking to beat the Hashimoto’s fatigue, download my free resource here:

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

For this week's solo shorty, I took about 20 minutes of my three part masterclass series on How to Lose Weight with Hashimoto's, and this very first part is the number one recommendation I make for women with Hashimoto's to change how they're eating, to boost their energy and to start to feed their muscle tissue, which then starts.

put you on the path of losing weight if you are interested. If you're like, wow, this 20 minute clip from the first Hourlong masterclass was the bomb, you can purchase the entire masterclass series. It is worth its weight in gold. It is everything. I wish I knew when I was first diagnosed with Hashimoto's.

You can purchase from now until tomorrow night at a. deep, incredible discount for all the gems that are inside this masterclass. It is $37 from now until Friday, 12 midnight, and you can go to this link to get access, lifetime access to all three. Masterclass.

It is www.dremilykiberd.com/weightlossmcseries. So if you're like, wait, what was that again?

www.dremilykiberd.com/weightlossmcseries. Don't worry, I'll put in the show notes. Other things we talk about, not only how and what to eat to lose weight with Hashimoto's. Yes, we talk about calories and calories out, but we also talk about thyroid hormones and gut health and how that affects the calories that we absorb.

We also talk about how to work out. To lose weight with Hashimoto's without the burnout. And then lastly, the third masterclass is how to identify root causes contributing to weight gain with Hashimoto's. Some of the things we talk about are mold, mycotoxins, parasites, obesogens, endocrine disruptors, plasticizers, all the things that we, you know, have barrage in our body day in and day out, just living life.

We also talk about amalgams as well as water quality. , these are all the different factors to start to consider when you wanna lose weight. With Hashimoto's, yes, calories matter, but there is much, much more. So if you're interested, the masterclass is $37 now until basically tomorrow night, Friday night, and then it goes back up in price to $197.

You got lifetime access to rinse and repeat protocols that I continue to use even while I'm in remission. So enjoy the first 20 minutes of this masterclass and I hope to see you on the inside.

In this Episode:

00:00 My Hashimoto's journey into remission

05:15 What is Hashimoto's

6:15 Symptoms of Hashimoto's

8:05 Why prioritize the Muscle with Hashimoto's

14:57 Why eat protein with Hashimoto's

18:30 How eating protein helps lose weight with Hashimoto's

Link to purchase the Masterclass: www.dremilykiberd.com/weightlossmcseries

I sat down with Esther Blum, an Integrative Dietitian and Menopause Expert, to chat about living with Hashimoto’s and then hitting menopause. It can feel like we were hit by a bus twice over. Ester shares how to navigate menopause like a rockstar and gives tools to feel your best.

Esther Blum is an Integrative Dietitian and Menopause Expert. In the past 27 years, she has helped thousands of women master menopause through nutrition, hormones, and self-advocacy.

Esther is the bestselling author of See ya later, Ovulator, Cavewomen Don’t Get Fat, Eat, Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink, and Be Gorgeous Project.

Known as Gwyneth Paltrow’s menopause mentor and by Forbes for helping women thrive through menopause, Esther was also voted Best Nutritionist by Manhattan Magazine. She has appeared on the Today Show, ABC-TV, and Good Day NY and is frequently quoted in goop, Well + Good, Forbes, Time Magazine, The New York Post, The Los Angeles Times, In Style, Bazaar, Self, Fitness, Marie Claire, and Cosmo.

In this episode, we chat about:

• What are the symptoms of perimenopause and menopause?
• What tests do women need to have done to know their hormonal baseline? 
• Why do most women not feel like themselves anymore when undergoing perimenopause and menopause?
• What is the dreaded “menopot” and how can women lose it?
• What are the best types of hormone replacement therapy?
• What are the benefits of hormone replacement therapy?
• Why do some doctors dismiss HRT in favor of The Pill or an IUD?
• Do women need to wait till menopause to begin hormone replacement therapy?
• What are the best exercises menopausal women can do to feel energized and happy?
• Can you share some client success stories of women who underwent your process and got their groove back after treatment?

Quotes:

“There is not a person I see in practice with Hashimoto's who does not have a gut issue cooking. The GI MAP is a key piece of getting to the root of the root because when we fix the gut, we enable the immune system to function optimally!”

Ester is sharing a special gift for the Thyroid Strong listeners, her Happy Hormone Cocktail guide.

She’s also offering a Mastering Menopause live event on February 25th, 2023, you can register here.

The 2 biggest struggles with Hashimoto's are fatigue and difficulty losing weight. The number one question I get from the ladies with Hashimoto's is what I should eat to lose weight with Hashimoto's. Today I'll share my top five strategies to lose stubborn weight regarding how and when to eat. I don't recommend fad diets, quick fixes, simply smart strategies to implement especially when you are super fatigued and brain foggy from your Hashimoto's.

Here's my top 5 recommendations:

1. A caloric restriction is required
2. Prioritize your protein intake.
3. Cut out snacking and mindless eating.
4. Check for Dehydration
5. Check Gut health-Parasites, candida, SIBO, Hy Pylori

Quotes:

"The body will eat and eat and eat until it hits its protein requirements."

"If you're already stressed in other areas of your life, like you're not sleeping well, you have sleep apnea, you have diabetes, that's uncontrolled. You're not working out, you're not walking, you're not resistance training. A caloric restriction might add an extra stressor."

"I used to be a big grazer and kind of eat all day long, and I think part of it was because I wasn't hitting my protein, I just continued to eat some carbs and fat until my body did feel satiated by hitting that protein. But I was grazing all day. I was never giving my digestion a break."

If you're interested the "How to lose weight with Hashimoto's" join here: dremilykiberd.com/weightloss

What gets measured gets managed, I love Cronometer to track my protein intake.

This episode is for you if you’ve been told that you simply need to move more and eat less to lose weight with Hashimoto’s. Yes, calories in and calories out matter, but so do our hormones, sleep hygiene, stress, and environmental load when it comes to losing weight with Hashimoto’s. It is just different once our hormones start to change in our 40’s.

Today’s guest today, Kim Schaper is a speaker, holistic wellness coach, certified personal trainer, and women’s hormone expert. With clients ranging from professional triathletes to busy lawyers and mompreneurs, she speaks to the successful woman who has built an incredible life for herself yet suffers from stress, health, and hormone issues. 

When Kim’s doctors told her to “Just drink more coffee” to overcome her fatigue, Kim knew that there had to be another way, and she didn’t rest until she found it. As a result of Kim’s expertise and customized coaching style, hundreds of women have brought their hormones back into balance, lost incredible amounts of weight, reclaimed the gift of a good night’s sleep, and traded in their chronic stress for a regular state of relaxation. 

She shares her M3 Metabolic method to lose weight as a woman 35 years old and beyond. There are some real gems in this episode.

In this episode we chat about:

-How sleep and stress affect women’s hormones

-Why weight loss for women in their 40s is more than just move more, eat less

-How one single therapy technique Kim is a big believer in that’s very successful at dropping you out of your stressful state

-Lab work every woman should get ordered t check their hormone health

-What other factors contribute to difficulty losing weight other than what you eat

Quotes:

“And so the way I see it, it's, it's not so black or white. It's not just okay calories or it's just my hormones. Cuz like, quite candidly, sometimes women are like, oh, I know it's my hormones, but yet they're eating like dog crap and you know, they're not doing other things.”

“We get older, our sex hormones, which are our estrogen, progesterone, and testosterone, those all start to drop.”

“ It's not as clear as Oh, calories and calories out. If it was, you wouldn't have millions and millions of women struggling.“

“I want you to think of your metabolism, almost like a rubber band. So let's say you have a rubber band and you have it between your two thumbs and you're slowly pulling. And let's say that one of your stresses is a really, you know, killer workout. So you add a little tension there and then it bounces back.”

“You want to go into a workout and feel rejuvenated, not annihilated.”

“Allow the sun to come on your face in your ocular nerve without having sunglasses on. That's a big one. And that actually helps increase testosterone.”

“Stress and Sleep don’t have calories but they absolutely matter when it comes to weight loss.”

Where you can find Kim Schaper:

@TheM3MetabolicMethod

https://www.kimschaper.com

Instagram: Kim.Schaper

FB: Kim Schaper

Kim mentions one of her favorite sleep tools, the Ooler Chillipad.

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

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

To join the Thyroid Strong 3-Part Live Masterclass "How to Lose Weight with Hashimoto's," join here: https://www.dremilykiberd.com/weightloss/

 What if you had a clear, concise plan to beat that crushing Hashimoto's fatigue? Today we're talking about my 5F formula to beat Hashimoto’s fatigue. Most of it will be framed around how we work out and feed our muscle tissue with Hashimoto’s. But I’ll also dive into root causes and how to feed our mitochondria, which are the powerhouses of our cells and responsible for energy production.

What I cover:

-5F Formula to beat fatigue with Hashimoto’s

-Why to prioritize your muscle tissue to boost your energy

-How your workout form can contribute to fatigue

-How to make your mitochondria more robust

-What zaps your mitochondria

-What is the BBS method to lifting weights

Quotes:

“30 grams of protein per meal minimum. Stimulates muscle protein synthesis”

If you’re getting quality sleep and other stressors in life are not at an all-time high. Then I would say play with intermittent fasting, also known as time-restricted feeding with Hashimoto’s.“

“Rule out mold and mycotoxins because they zap your energy with Hashimoto’s.”

“Chronic Cardio breaks down muscle tissue.”

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

If you’re looking for even more ways to beat the Hashimoto’s fatigue, download my free guide:

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

If you want to get started right now in working out without the burn out you can join Thyroid Strong, my signature 6 week online workout program here: https://www.dremilykiberd.com/thyroid-strong/

If you have any signs of joint hyper-mobility, joint laxity, or lack of integrity in the joints, maybe your joints hyperextend, and it doesn't have to be every joint in the body. It can move around and be transient, and you have an autoimmune condition, maybe you have Hashimotos. This episode is for you!

Today I have on Jessica Drummond. She is the founder and CEO of Integrative Women's Health Institute and is passionate about caring for and empowering women who struggle with women's health conditions, specifically endometriosis, but through her own journey. With long-haul covid, she has experienced joint issues and dysautonomia, which we will discuss in this episode.

I talk about joint laxity and how we must train resistance, especially with Hashimotos. I have clinically found joint hyper-mobility, tissue laxity, and autoimmune conditions to go hand in hand in my clinical practice. And I sit down with Jessica Drummond to talk about different strategies to reign in that hyper-mobility.

Jessica also comes at it from a functional medicine perspective by addressing root cause issues like leaky gut, mast cell activation syndrome, and other things that can relate to feeling lightheaded, especially related to POTS.

Quotes:

" I think the best research we have is on the Levine Protocol or Children's Hospital of Philadelphia. Similar protocol, which is essentially an exercise protocol for dysautonomia that's very basic."

"Joint stability and strength first in the lower quarter in the core. In collaboration with that, we can use nutritional strategies to lower inflammation, and build myofascial stability."

"Even if you're literally in bed almost all the time. If you're still alive, you're somewhere on the continuum of health. Even if you have a terminal illness, you can be living in a way that's, I think, deeply beautiful and human right."

Where you can find Jessica Drummond:

http://integrativewomenshealthinstitute.com/

https://www.instagram.com/integrativewomenshealth/

Dr Emily Kiberd and where to find Thyroid Strong:

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/