February 5, 2025 • 21 mins
If you’ve been struggling to lose weight with Hashimoto’s, you’re not alone. Traditional weight loss advice—cutting calories and doing more cardio—doesn’t work when you have an underactive thyroid. In this episode of Thyroid Strong, I’m sharing the 5 things I’d focus on in 2025 to lose weight without burnout, extreme fatigue, or metabolic slowdowns. These are the strategies that actually move the needle when it comes to fat loss, muscle gain, and boosting thyroid health.
From dialing in protein intake to reducing environmental toxins that sabotage your metabolism, this episode is packed with actionable steps to help you lose weight, increase energy, and feel strong in your body.
Tune in to Learn:
✅ Why protein intake is the #1 change I’m making in 2025 for fat loss and muscle retention
✅ The workout strategy that works best for Hashimoto’s (hint: it’s not endless cardio)
✅ How to track macros the right way without triggering adrenal fatigue
✅ The gut-thyroid connection and how inflammation could be stalling your progress
✅ The hidden environmental toxins that make you hold onto weight and how to detox safely
✅ The hidden environmental toxins that make you hold onto weight and how to detox safely
✅ My take on GLP-1's
If you’re tired of guessing what works for weight loss with Hashimoto’s, this episode will give you the roadmap you need.
Resources & Links Mentioned:
🔹 💪 Join Thyroid Strong – My Signature Strength Program for Women with Hashimoto’s
🔹 🔥 Get Personalized Support with Thyroid Strong Elite (my group coaching program)
🔹 🩺 Work With Me 1:1 – Functional Medicine Health Coaching
🔹 My Go-To Air & Water Filters for Reducing Toxin Exposure
🔹 Follow Me on Instagram for More Hashimoto’s Tips
Connect With Me:
📲 Instagram: @DrEmilyKiberd
📩 Get My Weekly Hashimoto’s Newsletter: Sign Up Here
🌎 Website: www.dremilykiberd.com
💡 Loved this episode? Leave a review on Apple Podcasts or share it on Instagram and tag me!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
What's up beautiful ladies, Dr.
(00:01):
Emily Kiberd here.
I'm a chiropractor, mama of two,and someone who loves to talk about
helping women with Hashimoto's feellike themselves again, but better.
Today we're going to talk about thefive things that I would do in 2025
to lose weight with Hashimoto's.
I work with hundreds ofladies with Hashimoto's.
(00:21):
The number one complaint isThe weight loss has plateaued.
I can't lose weight.
I'm actually gaining weight.
I'm gaining weight at a rapid weight.
No matter what I do, no matter howlittle I eat or how hard I work
out, I just can't lose the weight.
And so I want to talk about before wejump into the five things that I would
do in 2025 is why is weight loss so muchtrickier or feels like you're pushing
(00:46):
a boulder up a hill with Hashimoto's.
So not only do we have to considerour thyroid gland, which is a very
sensitive gland, big fluctuations incaloric intake and the amount of food
we're taking in, in activity levels canreally put load or stress on the thyroid.
We have to consider, are ourthyroid hormones optimized?
(01:10):
To lose weight are we pushing hypothyroid?
Is our TSH driving up causing us to not beable to lose weight no matter what we do?
I would argue that it is nearimpossible to lose weight if you
are pushing very hypothyroid.
We also have to consider our adrenalglands, the thyroid and the adrenals.
(01:30):
are very integral.
and work with our thyroid gland.
when I was first diagnosed withHashimoto's, I would eat one meal a
day, I'd eat two, I'd wake up, I'dhave coffee and croissant, I'd work a
12 hour day, I'd come home, I'd eat alittle bit of skirt steak and broccoli.
I was not eating enough calories,but I was also not losing weight.
I was stressing myself out, fromworking long days, having a newborn, not
(01:55):
sleeping, but then also not eating enough.
So when we're talking about late weightloss with Hashimoto's, it is different.
It is not simply move more, eat less.
That is one piece of the puzzle,but we also have to look at, what
your thyroid hormones look like?
What is your stress look like?
What is your sleep look like?
What is your gut health look like?
Is there environmental load?
(02:16):
I cannot tell you how many womenI work with one on one who are
living in mold exposure and cannotlose the weight no matter what.
let's dive in a little bit, insight intomy personal journey is I was diagnosed
with Hashimoto's in 2016 after the birthof my firstborn baby Elvis, he's nine
(02:36):
now and really went through five doctors.
primary care endocrinologist and actuallythree functional medicine doctors
before I found one who actually testeda complete comprehensive thyroid panel
and she was like, do you have Hashimoto'sand inflammation is high cortisol is
high and We're gonna start to chip awayat this I went into remission a year
(02:59):
later I do not take thyroid meds now.
My labs have been goodsince probably end of 2017.
now I help women do the same.
some of the things we'regoing to talk about today.
are things I did to lose the 20 pounds,25 pounds of baby weight that was not
coming off despite under eating, despitemoving my body all day as a chiropractor,
(03:22):
adjusting people, and then doing a90 minute soul cycle class at night.
these are the things thatI did to lose that weight.
When I 140.
I'm five foot six.
Each of my pregnancies, my weightbumped up to 190, 195, so I've gained
like 50 to 55 pounds and then Theweight would come down to about 160,
(03:46):
but then losing that last 20 poundsclung on Like a little leech, like a
little new baby that was like mommy.
Don't let me go no matter what I didSo let's dive in I'm going to share
some of the things I did, but I'malso going to give five things I do in
2025 to lose weight with Hashimoto's.
Number one, prioritize protein at everymeal, a non negotiable, especially
(04:10):
in the morning and at dinner, whenwe wake up, we are coming off a fast.
Hence we break our fast with breakfast.
And so you really want to get minimum30 grams of protein in that first meal.
I would say 30 to 50.
We don't eat protein tojust eat the protein.
We eat protein for the aminoacids, specifically leucine.
(04:33):
30 grams of protein will give us abouttwo to three grams of leucine, which will
then trigger muscle protein synthesis,which is keeping our muscle on the bone.
So important.
And I tell you, when I work withwomen in my functional medicine
practice, we literally start with.
adding more protein in, starting theday with protein, Baby steps, because
we don't want to create overwhelm.
(04:54):
And I can't tell you how many womenwithin a week to 10 days were like,
Oh my God, I have so much more energy.
I didn't even do anything else.
All I changed was increasing my protein.
eating protein will Help us keep muscleon the bone will help us maintain our
muscle mass will stoke our metabolismbecause to break down protein it Actually
(05:15):
requires more energy than breaking downa carb or fat Protein keeps us satiated.
if you've ever put yourself in acaloric deficit like oh, I'm gonna
move more eat less I'm gonna eat less.
I'm gonna eat less.
three days later, you're like,Oh my God, I want to eat every
single potato chip in the pantry.
if you eat protein, it willkeep you satiated longer.
(05:36):
It is near impossible to overeat protein.
You will probably throw upbefore you overeat protein.
You can overeat carbs,you can overeat fat.
but there is this protein thresholdthat our body hits until we hit 30
grams of protein, we will keep eating.
Our body is searching forfood to hit that threshold.
(05:58):
if you've ever eaten a lot ofcarbs and then like an hour later,
feel snacky and want more carbs.
It's because you haven'thit your protein threshold.
to create satiety.
So protein, super satiating,near impossible to overeat.
I really love protein thatcomes from whole foods, animal
(06:19):
based, complete protein.
If I'm trying to up my protein, sometimesI will integrate a protein shake as
a snack, but that's only if I can'tphysically get it in, in my meal.
Eggs, chicken sausage for breakfast.
I always start with my protein,then my, fiber and vegetables,
(06:41):
and then if there's room, carbs.
Processed carbs.
like a piece of gluten free bread.
For lunch, it will be somesort of protein and veg.
Same thing for dinner.
If I have lifted heavy that day, I willEat a starch resistant carb for dinner.
(07:01):
A starch resistant carb is acarb, like a potato, that is
cooked in a fat and eaten cooled.
it just helps minimize our glucosespike and I eat it at dinner because
carbs help with muscle recovery.
So if I've lifted really heavyor early in the day, I want my
muscles to recover properly.
So I will eat a starchresistant carb for dinner.
(07:22):
prioritize protein every meal.
My girl, Alison Morris, Food byMorris will say, start savory.
So start the morning withprotein, which I always do.
And I noticed when I switched fromcaffeine and croissants to starting my
day with protein, huge shift in energy,huge shift in not crashing at 2 p.
m.
and huge shift in my cognitive ability.
(07:45):
Just energy and brain functionand having conversations were
just steadier throughout the day.
Number two, lift weights and train smart.
I have women train thyroid strongstyle, which is my signature
kettlebell program, lifting weights.
Some people use dumbbells.
And why do we do this?
(08:06):
You could lose weight and not liftweights just by decreasing your calories,
but you're going to look skinny fat.
like a little soft and squishy.
No one wants to look soft and squishy.
We want to look toned, defined,like we have muscle tissue.
And the only way to dothat is to lift weights.
Just like you can't out train a baddiet, you cannot no train a good diet.
(08:28):
training is essential.
For weight loss, the more muscle youhave, the more calories you burn at rest.
When you do cardio, you are only burningcalories while you're doing cardio.
When you lift weights, youput on more muscle tissue, you
are challenging the muscles.
And the more muscle tissue you have, itis a very metabolically expensive organ.
So you will burn more calories at rest.
(08:50):
The more muscle tissue you have.
I love thyroid strong.
It is a little bit on the heavier side,lower reps and long rest breaks so
that you do not take out your energy.
I think every single womanwith Hashimoto's should
be doing thyroid strong.
It is a non negotiable.
Even women with flatline stage 3cortisol, flatline cortisol, you guys
(09:11):
call this stage 3 adrenal fatigue,adrenal dysfunction, they still lift
weights and they get their energyback and they put on more muscle.
So I would adjust your workouts ifyou're only doing Pilates or yoga
or walking or F45 or Orange Theory.
I would switch to a thyroidstrong style of working out.
(09:31):
I will put the link in the shownotes if you want to check it out.
It is so affordable.
It is amazing.
Hundreds of hundreds of hundreds of women.
I think 600 women have gone throughthe program and had amazing results.
It is also important whenyou're lifting to increase.
the weight, the reps, the sets,or the time under tension or
(09:53):
load while you're lifting.
So if you've been doing deadliftsat 65 pounds for a year, you're not
going to lose weight because you'renot challenging yourself over time.
The muscles will adapt,your metabolism will adapt.
You need to start to createprogressive overload, which
is increased volume over time.
Volume can look like insteadof three sets, it's four sets.
(10:14):
It can be instead of 8 reps is 10 reps.
It can be picking up a heavier weight orit can be just more time under tension.
So instead of holding the weight for 15seconds, you're holding it for 20 seconds,
but it needs to increase over time.
Number three, you need to dialin your calories and macros.
It is a non negotiable.
(10:37):
Extreme caloric deficits.
Only work for so long with Hashimoto'sonce you start eating back at maintenance
calories again, maintenance caloriesare where you are not gaining weight
or losing weight, but calories thathelp you sustain your weight, you might
see from going into a extreme caloricdeficit that the weight packs on really
quick a caloric deficit is necessary tolose weight, but You're not supposed to
(11:04):
be at a caloric deficit all the time.
Even bodybuilders, they cycle.
probably 20 percent of the yearthey are in a caloric deficit.
right before they go into competition.
The rest of the year they're atmaintenance and they're training hard
and they're putting on more muscle or ina surplus eating more calories so they
can really beef up the muscle and thenthey go into a competition, in a cut.
(11:27):
know That those people who looklike they have six packs on stage,
do not have six packs forever.
It is not sustainable.
It will tank your, hormones,your sex hormones, your thyroid
hormones, your adrenals.
working with a great provider, I do thiswith women inside my thyroid strong elite,
which is a step up from thyroid strong.
It's my group programming where wenot only personalize the workouts.
(11:51):
to your goals and I check on you everysingle week and we do calls every
single week, but also calculating,okay, based on your goal right now,
what are the calories you need?
How do we set your macros so thatyou're hitting your protein goals?
We're hitting your carbohydrate goalsso that you're recovering properly.
(12:12):
And then what's left over fats.
I had recently, her name's Sylvia.
She is late fifties.
So in, menopause, postmenopausal.
She's like, yeah, I just had this likelittle muffin top that's like lingering.
I go, great.
Let's put you on a workout program.
Thyroid Strong Elite.
her goal was to get down to 53 kilos.
(12:33):
she did the workouts and followed.
Our cycling of maintenance tocaloric deficit and back to
maintenance and she lost the weight.
So if you ever hear, Oh, I'mold, I can't lose the weight,
my metabolism slowed down.
Don't believe it.
Every day is a new day to start.
I will drop the link intoThyroid Strong Elite below.
(12:54):
So number one.
1.
Prioritize protein every meal.
2.
Lift those heavy weights,thyroid strong style.
3.
Dial in your macros and your calories.
We do this inside Thyroid Strong Elite.
4.
Get strategic on potentialroot causes that could be
(13:14):
making you hold on to weight.
One of them would be gut.
Right?
So hitting gut infections like H.
pylori, SIBO can contribute toyour inability to lose weight.
I've seen women just address an H.
pylori infection in the stomach or SIBO,which is small intestinal bacterial
overgrowth and lose like 10 pounds.
(13:36):
Nothing else changed.
Calories, macros, workouts did not change.
So gut is an integral piece whenyou are looking at weight loss.
And sometimes we have a little bellyand it's actually bloat, and we
think it's adipose or fat tissue.
if you address the underlyingroot cause of a gut infection,
the weight can come off.
(13:58):
I do this in my one on one functionalmedicine health coaching with
people, where we are not only doinga workout, calories and macros.
Now, we're looking also atthe functional medicine tools.
What does your blood work look like?
Is your thyroid optimized?
How do your adrenals look?
Are there inflammatory markers?
Using gut testing like a GI mapto see are there any underlying
(14:22):
or hidden gut infections?
And then we start to moveon to environmental load.
When you address gut infections, youwill see shifts in your thyroid markers.
I've seen women.
TSH comes down, antibodies comedown, and all we addressed was H.
pylori infection.
H.
pylori is a bacterial infectionin the stomach that decreases
(14:42):
your production of stomach acid.
You need stomach acidto break down your food.
If you don't have stomach acid,you're not breaking down your food.
Food is moving through your digestionin bigger chunks, putting more load
on the system to break it down.
if you have leaky gut and then passesthose chunks of food from the gut through
the gut lining into the bloodstream,causing low grade inflammation
(15:04):
because the body's like, there'schunks of food in your bloodstream.
That's not normal.
Let's attack.
this is where we start to seethyroid antibodies drive up.
So that's number four is ifI was going to lose weight.
In 2025, I would be looking at gut healthwith a functional provider like myself.
(15:24):
Number five, are, there environmentalroot causes contributing to
weight gain outside of gut?
These would be pesticide exposure.
There's been a lot of researcharound pesticides and pesticides
being held in adipose tissue andmake you hold on to weight like
having actually more adipocytes, morefat cells in the body when you're
(15:47):
exposed to pesticides, parasites.
If you go to my website and you go totestimonials, you will meet Barbara.
Barbara had a parasite.
She picked up from South Africa.
She went to South Africafour times over 10 years.
I looked at her blood work.
I think you have a parasite.
We ran a GI map and another parasite test.
sure enough, she hadhookworm, roundworm, whipworm.
(16:09):
we addressed those she lost 30 pounds.
And the woman is in her sixties,lost 30 pounds, 35 pounds.
We didn't change anything else,She was doing rehab exercises.
She was eating protein.
all we did was address the parasites.
Lost 30 pounds in those 90 days.
Another one is mold exposure.
Mold loves fat.
(16:32):
It is lipophilic, it loves fat.
I see a lot of women eating well, eatingclean, hitting their protein, doing
workouts, lifting weights, thyroid labsswinging around you look at mold, you
address the mold and the weight comes off.
So number five would be lookingat underlying environmental load.
That is loving fat and hanging out in thefat tissue I'm gonna do a little bonus
(16:57):
because we have a couple more minutes.
I'm trying to keep these episodes to20 minutes little bonus and I wouldn't
start here, but this would be part ofthe full picture puzzle is looking into
a glp 1 like trizepatide or semaglutideI think you have to earn your GLP 1s.
(17:17):
It is great for inflammation.
It is great for cognitive function.
It is great for weight loss becauseit basically suppresses your appetite.
But if you are not lifting the weightsand eating the protein, I would
not yet recommend going on a GLP 1.
I would have a Consistent workoutroutine of lifting weights three days
(17:40):
a week, eating protein, 30 grams permeal minimum, and then explore GLP 1.
I've seen a lot of people go intoGLP 1, they lose a lot of weight
because it suppresses your appetiteand then they get off of it.
And they've lost some muscle mass, eventhough a lot of research supports not
losing muscle mass, I've seen it whereif those foundational habits of protein
(18:01):
and lifting weights are not in place,people will start to look like skinny fat.
And so as a bonus 2025,looking into GOP ones.
I would microdose it.
I'd start with the lowest dosebecause there can be reactions.
(18:22):
I have found it to be great forinflammation, great for brain fog, great
for joint pain, and great for weight loss.
That's a wrap.
If you love this episode, go oniTunes or Spotify, write a review,
tell the world how much you love it.
I will put all the links.
In the show notes, if you've neverlifted weights, you need to learn
(18:43):
how to lift weights with Hashimoto's.
If you are now lifting weights, but you'relike, eh, my calories and my macros aren't
really dialed in, this is where ThyroidStrong Elite comes in, where you get
personalized eyeballs, my eyeballs, onyour calories, macros, and your workouts.
if you're doing the workouts, eatingthe food, hitting the protein, but I
feel bloated and I feel super brainfoggy and no one else can figure it out.
(19:05):
And I already have a naturopathor a functional medicine doctor.
I have, can't tell you how manywomen I've worked with who have
mold exposure or parasites thatsome other providers not pick up.
And we address that andthe weight comes off.
through my one on one functionalmedicine health coaching program.
I will drop those links to thosethree programs in the show notes.
I hope this was super helpful.
(19:26):
Just take note of what you are doing.
Maybe you take a little pieceof paper, draw a line down
the middle and be like, okay.
I am doing the protein.
I'm starting my day with protein.
I'm lifting the weights.
I am not tracking my calories.
So maybe on the other side ofthe paper, you're like, okay,
what are things I need to do?
I'm going to start trackingmy calories for 10 days.
See how many calories I'm eating.
I might be eating in a caloricsurplus, which would totally make
(19:48):
sense if you're gaining weight.
Am I looking into gut health?
If you're not, put it on that sideof the paper of like, okay, what
are steps I could take to optimize?
I'm a big test don't guess girl.
I like to get the data first before Istart addressing things versus just being
like, I'm going to take a probiotic.
Do I need a probiotic?
Why don't I look at the gutmarkers on my gut tests and see
(20:10):
if I actually need a probiotic?
So I would listen to thisepisode and write down, okay,
what am I currently doing?
What could I optimize?
What could I do better?
Last thing, if you're like, I don't knowmy own gaps, I don't even know, I'm doing
some things, I'm not doing some things,I'm so brain foggy and fatigued, I have
(20:30):
this thing called a Hashimoto's HealthAudit, where I help you identify your own
gaps, I help you fill out my intake form,and then I send you a video, usually 20
minutes, and I help you identify the gapsof where you're missing the mark, where we
need to optimize, what you need to do, Andit might be like, Hey, you need to lift
weights or, Hey, I noticed your breakfastlooks like a coffee and croissant.
(20:52):
Let's start with protein, but it's alwaysnice to get a second set of eyes on what
you're doing to help you feel like yourbest self and not only your best self,
but feel like you again, but better.
So that is the Hashimoto's health audit.
It's $97.
It's amazing.
I'll throw them in the show notes as well.
All right, ladies have an amazingweek and I'll see you next week.
What's up beautiful ladies, Dr.
(00:01):
Emily Kiberd here.
I'm a chiropractor, mama of two,and someone who loves to talk about
helping women with Hashimoto's feellike themselves again, but better.
Today we're going to talk about thefive things that I would do in 2025
to lose weight with Hashimoto's.
I work with hundreds ofladies with Hashimoto's.
(00:21):
The number one complaint isThe weight loss has plateaued.
I can't lose weight.
I'm actually gaining weight.
I'm gaining weight at a rapid weight.
No matter what I do, no matter howlittle I eat or how hard I work
out, I just can't lose the weight.
And so I want to talk about before wejump into the five things that I would
do in 2025 is why is weight loss so muchtrickier or feels like you're pushing
(00:46):
a boulder up a hill with Hashimoto's.
So not only do we have to considerour thyroid gland, which is a very
sensitive gland, big fluctuations incaloric intake and the amount of food
we're taking in, in activity levels canreally put load or stress on the thyroid.
We have to consider, are ourthyroid hormones optimized?
(01:10):
To lose weight are we pushing hypothyroid?
Is our TSH driving up causing us to not beable to lose weight no matter what we do?
I would argue that it is nearimpossible to lose weight if you
are pushing very hypothyroid.
We also have to consider our adrenalglands, the thyroid and the adrenals.
(01:30):
are very integral.
and work with our thyroid gland.
when I was first diagnosed withHashimoto's, I would eat one meal a
day, I'd eat two, I'd wake up, I'dhave coffee and croissant, I'd work a
12 hour day, I'd come home, I'd eat alittle bit of skirt steak and broccoli.
I was not eating enough calories,but I was also not losing weight.
I was stressing myself out, fromworking long days, having a newborn, not
(01:55):
sleeping, but then also not eating enough.
So when we're talking about late weightloss with Hashimoto's, it is different.
It is not simply move more, eat less.
That is one piece of the puzzle,but we also have to look at, what
your thyroid hormones look like?
What is your stress look like?
What is your sleep look like?
What is your gut health look like?
Is there environmental load?
(02:16):
I cannot tell you how many womenI work with one on one who are
living in mold exposure and cannotlose the weight no matter what.
let's dive in a little bit, insight intomy personal journey is I was diagnosed
with Hashimoto's in 2016 after the birthof my firstborn baby Elvis, he's nine
(02:36):
now and really went through five doctors.
primary care endocrinologist and actuallythree functional medicine doctors
before I found one who actually testeda complete comprehensive thyroid panel
and she was like, do you have Hashimoto'sand inflammation is high cortisol is
high and We're gonna start to chip awayat this I went into remission a year
(02:59):
later I do not take thyroid meds now.
My labs have been goodsince probably end of 2017.
now I help women do the same.
some of the things we'regoing to talk about today.
are things I did to lose the 20 pounds,25 pounds of baby weight that was not
coming off despite under eating, despitemoving my body all day as a chiropractor,
(03:22):
adjusting people, and then doing a90 minute soul cycle class at night.
these are the things thatI did to lose that weight.
When I 140.
I'm five foot six.
Each of my pregnancies, my weightbumped up to 190, 195, so I've gained
like 50 to 55 pounds and then Theweight would come down to about 160,
(03:46):
but then losing that last 20 poundsclung on Like a little leech, like a
little new baby that was like mommy.
Don't let me go no matter what I didSo let's dive in I'm going to share
some of the things I did, but I'malso going to give five things I do in
2025 to lose weight with Hashimoto's.
Number one, prioritize protein at everymeal, a non negotiable, especially
(04:10):
in the morning and at dinner, whenwe wake up, we are coming off a fast.
Hence we break our fast with breakfast.
And so you really want to get minimum30 grams of protein in that first meal.
I would say 30 to 50.
We don't eat protein tojust eat the protein.
We eat protein for the aminoacids, specifically leucine.
(04:33):
30 grams of protein will give us abouttwo to three grams of leucine, which will
then trigger muscle protein synthesis,which is keeping our muscle on the bone.
So important.
And I tell you, when I work withwomen in my functional medicine
practice, we literally start with.
adding more protein in, starting theday with protein, Baby steps, because
we don't want to create overwhelm.
(04:54):
And I can't tell you how many womenwithin a week to 10 days were like,
Oh my God, I have so much more energy.
I didn't even do anything else.
All I changed was increasing my protein.
eating protein will Help us keep muscleon the bone will help us maintain our
muscle mass will stoke our metabolismbecause to break down protein it Actually
(05:15):
requires more energy than breaking downa carb or fat Protein keeps us satiated.
if you've ever put yourself in acaloric deficit like oh, I'm gonna
move more eat less I'm gonna eat less.
I'm gonna eat less.
three days later, you're like,Oh my God, I want to eat every
single potato chip in the pantry.
if you eat protein, it willkeep you satiated longer.
(05:36):
It is near impossible to overeat protein.
You will probably throw upbefore you overeat protein.
You can overeat carbs,you can overeat fat.
but there is this protein thresholdthat our body hits until we hit 30
grams of protein, we will keep eating.
Our body is searching forfood to hit that threshold.
(05:58):
if you've ever eaten a lot ofcarbs and then like an hour later,
feel snacky and want more carbs.
It's because you haven'thit your protein threshold.
to create satiety.
So protein, super satiating,near impossible to overeat.
I really love protein thatcomes from whole foods, animal
(06:19):
based, complete protein.
If I'm trying to up my protein, sometimesI will integrate a protein shake as
a snack, but that's only if I can'tphysically get it in, in my meal.
Eggs, chicken sausage for breakfast.
I always start with my protein,then my, fiber and vegetables,
(06:41):
and then if there's room, carbs.
Processed carbs.
like a piece of gluten free bread.
For lunch, it will be somesort of protein and veg.
Same thing for dinner.
If I have lifted heavy that day, I willEat a starch resistant carb for dinner.
(07:01):
A starch resistant carb is acarb, like a potato, that is
cooked in a fat and eaten cooled.
it just helps minimize our glucosespike and I eat it at dinner because
carbs help with muscle recovery.
So if I've lifted really heavyor early in the day, I want my
muscles to recover properly.
So I will eat a starchresistant carb for dinner.
(07:22):
prioritize protein every meal.
My girl, Alison Morris, Food byMorris will say, start savory.
So start the morning withprotein, which I always do.
And I noticed when I switched fromcaffeine and croissants to starting my
day with protein, huge shift in energy,huge shift in not crashing at 2 p.
m.
and huge shift in my cognitive ability.
(07:45):
Just energy and brain functionand having conversations were
just steadier throughout the day.
Number two, lift weights and train smart.
I have women train thyroid strongstyle, which is my signature
kettlebell program, lifting weights.
Some people use dumbbells.
And why do we do this?
(08:06):
You could lose weight and not liftweights just by decreasing your calories,
but you're going to look skinny fat.
like a little soft and squishy.
No one wants to look soft and squishy.
We want to look toned, defined,like we have muscle tissue.
And the only way to dothat is to lift weights.
Just like you can't out train a baddiet, you cannot no train a good diet.
(08:28):
training is essential.
For weight loss, the more muscle youhave, the more calories you burn at rest.
When you do cardio, you are only burningcalories while you're doing cardio.
When you lift weights, youput on more muscle tissue, you
are challenging the muscles.
And the more muscle tissue you have, itis a very metabolically expensive organ.
So you will burn more calories at rest.
(08:50):
The more muscle tissue you have.
I love thyroid strong.
It is a little bit on the heavier side,lower reps and long rest breaks so
that you do not take out your energy.
I think every single womanwith Hashimoto's should
be doing thyroid strong.
It is a non negotiable.
Even women with flatline stage 3cortisol, flatline cortisol, you guys
(09:11):
call this stage 3 adrenal fatigue,adrenal dysfunction, they still lift
weights and they get their energyback and they put on more muscle.
So I would adjust your workouts ifyou're only doing Pilates or yoga
or walking or F45 or Orange Theory.
I would switch to a thyroidstrong style of working out.
(09:31):
I will put the link in the shownotes if you want to check it out.
It is so affordable.
It is amazing.
Hundreds of hundreds of hundreds of women.
I think 600 women have gone throughthe program and had amazing results.
It is also important whenyou're lifting to increase.
the weight, the reps, the sets,or the time under tension or
(09:53):
load while you're lifting.
So if you've been doing deadliftsat 65 pounds for a year, you're not
going to lose weight because you'renot challenging yourself over time.
The muscles will adapt,your metabolism will adapt.
You need to start to createprogressive overload, which
is increased volume over time.
Volume can look like insteadof three sets, it's four sets.
(10:14):
It can be instead of 8 reps is 10 reps.
It can be picking up a heavier weight orit can be just more time under tension.
So instead of holding the weight for 15seconds, you're holding it for 20 seconds,
but it needs to increase over time.
Number three, you need to dialin your calories and macros.
It is a non negotiable.
(10:37):
Extreme caloric deficits.
Only work for so long with Hashimoto'sonce you start eating back at maintenance
calories again, maintenance caloriesare where you are not gaining weight
or losing weight, but calories thathelp you sustain your weight, you might
see from going into a extreme caloricdeficit that the weight packs on really
quick a caloric deficit is necessary tolose weight, but You're not supposed to
(11:04):
be at a caloric deficit all the time.
Even bodybuilders, they cycle.
probably 20 percent of the yearthey are in a caloric deficit.
right before they go into competition.
The rest of the year they're atmaintenance and they're training hard
and they're putting on more muscle or ina surplus eating more calories so they
can really beef up the muscle and thenthey go into a competition, in a cut.
(11:27):
know That those people who looklike they have six packs on stage,
do not have six packs forever.
It is not sustainable.
It will tank your, hormones,your sex hormones, your thyroid
hormones, your adrenals.
working with a great provider, I do thiswith women inside my thyroid strong elite,
which is a step up from thyroid strong.
It's my group programming where wenot only personalize the workouts.
(11:51):
to your goals and I check on you everysingle week and we do calls every
single week, but also calculating,okay, based on your goal right now,
what are the calories you need?
How do we set your macros so thatyou're hitting your protein goals?
We're hitting your carbohydrate goalsso that you're recovering properly.
(12:12):
And then what's left over fats.
I had recently, her name's Sylvia.
She is late fifties.
So in, menopause, postmenopausal.
She's like, yeah, I just had this likelittle muffin top that's like lingering.
I go, great.
Let's put you on a workout program.
Thyroid Strong Elite.
her goal was to get down to 53 kilos.
(12:33):
she did the workouts and followed.
Our cycling of maintenance tocaloric deficit and back to
maintenance and she lost the weight.
So if you ever hear, Oh, I'mold, I can't lose the weight,
my metabolism slowed down.
Don't believe it.
Every day is a new day to start.
I will drop the link intoThyroid Strong Elite below.
(12:54):
So number one.
1.
Prioritize protein every meal.
2.
Lift those heavy weights,thyroid strong style.
3.
Dial in your macros and your calories.
We do this inside Thyroid Strong Elite.
4.
Get strategic on potentialroot causes that could be
(13:14):
making you hold on to weight.
One of them would be gut.
Right?
So hitting gut infections like H.
pylori, SIBO can contribute toyour inability to lose weight.
I've seen women just address an H.
pylori infection in the stomach or SIBO,which is small intestinal bacterial
overgrowth and lose like 10 pounds.
(13:36):
Nothing else changed.
Calories, macros, workouts did not change.
So gut is an integral piece whenyou are looking at weight loss.
And sometimes we have a little bellyand it's actually bloat, and we
think it's adipose or fat tissue.
if you address the underlyingroot cause of a gut infection,
the weight can come off.
(13:58):
I do this in my one on one functionalmedicine health coaching with
people, where we are not only doinga workout, calories and macros.
Now, we're looking also atthe functional medicine tools.
What does your blood work look like?
Is your thyroid optimized?
How do your adrenals look?
Are there inflammatory markers?
Using gut testing like a GI mapto see are there any underlying
(14:22):
or hidden gut infections?
And then we start to moveon to environmental load.
When you address gut infections, youwill see shifts in your thyroid markers.
I've seen women.
TSH comes down, antibodies comedown, and all we addressed was H.
pylori infection.
H.
pylori is a bacterial infectionin the stomach that decreases
(14:42):
your production of stomach acid.
You need stomach acidto break down your food.
If you don't have stomach acid,you're not breaking down your food.
Food is moving through your digestionin bigger chunks, putting more load
on the system to break it down.
if you have leaky gut and then passesthose chunks of food from the gut through
the gut lining into the bloodstream,causing low grade inflammation
(15:04):
because the body's like, there'schunks of food in your bloodstream.
That's not normal.
Let's attack.
this is where we start to seethyroid antibodies drive up.
So that's number four is ifI was going to lose weight.
In 2025, I would be looking at gut healthwith a functional provider like myself.
(15:24):
Number five, are, there environmentalroot causes contributing to
weight gain outside of gut?
These would be pesticide exposure.
There's been a lot of researcharound pesticides and pesticides
being held in adipose tissue andmake you hold on to weight like
having actually more adipocytes, morefat cells in the body when you're
(15:47):
exposed to pesticides, parasites.
If you go to my website and you go totestimonials, you will meet Barbara.
Barbara had a parasite.
She picked up from South Africa.
She went to South Africafour times over 10 years.
I looked at her blood work.
I think you have a parasite.
We ran a GI map and another parasite test.
sure enough, she hadhookworm, roundworm, whipworm.
(16:09):
we addressed those she lost 30 pounds.
And the woman is in her sixties,lost 30 pounds, 35 pounds.
We didn't change anything else,She was doing rehab exercises.
She was eating protein.
all we did was address the parasites.
Lost 30 pounds in those 90 days.
Another one is mold exposure.
Mold loves fat.
(16:32):
It is lipophilic, it loves fat.
I see a lot of women eating well, eatingclean, hitting their protein, doing
workouts, lifting weights, thyroid labsswinging around you look at mold, you
address the mold and the weight comes off.
So number five would be lookingat underlying environmental load.
That is loving fat and hanging out in thefat tissue I'm gonna do a little bonus
(16:57):
because we have a couple more minutes.
I'm trying to keep these episodes to20 minutes little bonus and I wouldn't
start here, but this would be part ofthe full picture puzzle is looking into
a glp 1 like trizepatide or semaglutideI think you have to earn your GLP 1s.
(17:17):
It is great for inflammation.
It is great for cognitive function.
It is great for weight loss becauseit basically suppresses your appetite.
But if you are not lifting the weightsand eating the protein, I would
not yet recommend going on a GLP 1.
I would have a Consistent workoutroutine of lifting weights three days
(17:40):
a week, eating protein, 30 grams permeal minimum, and then explore GLP 1.
I've seen a lot of people go intoGLP 1, they lose a lot of weight
because it suppresses your appetiteand then they get off of it.
And they've lost some muscle mass, eventhough a lot of research supports not
losing muscle mass, I've seen it whereif those foundational habits of protein
(18:01):
and lifting weights are not in place,people will start to look like skinny fat.
And so as a bonus 2025,looking into GOP ones.
I would microdose it.
I'd start with the lowest dosebecause there can be reactions.
(18:22):
I have found it to be great forinflammation, great for brain fog, great
for joint pain, and great for weight loss.
That's a wrap.
If you love this episode, go oniTunes or Spotify, write a review,
tell the world how much you love it.
I will put all the links.
In the show notes, if you've neverlifted weights, you need to learn
(18:43):
how to lift weights with Hashimoto's.
If you are now lifting weights, but you'relike, eh, my calories and my macros aren't
really dialed in, this is where ThyroidStrong Elite comes in, where you get
personalized eyeballs, my eyeballs, onyour calories, macros, and your workouts.
if you're doing the workouts, eatingthe food, hitting the protein, but I
feel bloated and I feel super brainfoggy and no one else can figure it out.
(19:05):
And I already have a naturopathor a functional medicine doctor.
I have, can't tell you how manywomen I've worked with who have
mold exposure or parasites thatsome other providers not pick up.
And we address that andthe weight comes off.
through my one on one functionalmedicine health coaching program.
I will drop those links to thosethree programs in the show notes.
I hope this was super helpful.
(19:26):
Just take note of what you are doing.
Maybe you take a little pieceof paper, draw a line down
the middle and be like, okay.
I am doing the protein.
I'm starting my day with protein.
I'm lifting the weights.
I am not tracking my calories.
So maybe on the other side ofthe paper, you're like, okay,
what are things I need to do?
I'm going to start trackingmy calories for 10 days.
See how many calories I'm eating.
I might be eating in a caloricsurplus, which would totally make
(19:48):
sense if you're gaining weight.
Am I looking into gut health?
If you're not, put it on that sideof the paper of like, okay, what
are steps I could take to optimize?
I'm a big test don't guess girl.
I like to get the data first before Istart addressing things versus just being
like, I'm going to take a probiotic.
Do I need a probiotic?
Why don't I look at the gutmarkers on my gut tests and see
(20:10):
if I actually need a probiotic?
So I would listen to thisepisode and write down, okay,
what am I currently doing?
What could I optimize?
What could I do better?
Last thing, if you're like, I don't knowmy own gaps, I don't even know, I'm doing
some things, I'm not doing some things,I'm so brain foggy and fatigued, I have
(20:30):
this thing called a Hashimoto's HealthAudit, where I help you identify your own
gaps, I help you fill out my intake form,and then I send you a video, usually 20
minutes, and I help you identify the gapsof where you're missing the mark, where we
need to optimize, what you need to do, Andit might be like, Hey, you need to lift
weights or, Hey, I noticed your breakfastlooks like a coffee and croissant.
(20:52):
Let's start with protein, but it's alwaysnice to get a second set of eyes on what
you're doing to help you feel like yourbest self and not only your best self,
but feel like you again, but better.
So that is the Hashimoto's health audit.
It's $97.
It's amazing.
I'll throw them in the show notes as well.
All right, ladies have an amazingweek and I'll see you next week.
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