June 6, 2025 • 18 mins
Ever feel like you know what to do, but can’t seem to stick with it? You’re not alone. In this solo episode, Dr. Emily Kiberd breaks down why so many women with Hashimoto’s struggle with consistency, not information.
From the truth about motivation to practical strategies for building momentum, Dr. Emily shares five powerful ways to stay on track with your workouts, eating habits, and healing journey—even on the tough days. Whether you’re lifting weights, trying to lose weight, or just working on showing up, this episode will help you anchor into identity, create simple structures, and make change that lasts.
Highlight
00:00 Introduction to Thyroid Strong Podcast
00:15 The Consistency Problem in Hashimoto's
01:12 Momentum Over Motivation
03:02 Five Tips for Consistency
03:41 Identity Over Willpower
06:16 Reducing Decision Fatigue
09:26 Tracking Habits, Not Just Results
11:19 Accountability and Support
13:57 Planning for Flare Days
16:33 Invitation to leave a review the podcast in your favorite platform
Links & Resources
If you need a root cause functional medicine approach to your Hashimoto's, let’s jump on a call to see how I can help:
👉 1:1 Functional Health Coaching - Dr. Emily Kiberd
If you are looking for the only doctor-designed workout program for women with Hashimoto's:
👉 Workout for Hashimoto's - Thyroid Strong - Dr. Emily Kiberd
Learn my secret to sustainable weight loss to Hashimoto’s.
👉Join Thyroid Strong Elite: 6-Month Group Coaching
Follow Dr. Emily Kiberd and Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong on TikTok
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
hello, beautiful ladies, Dr.
Emily Kiberd here withThyroid Strong Podcast.
If you have ever said, I know what to do.
But I just can't stick with it.
Whether it's workouts or youreating habits or your steps
or putting yourself to bed.
This episode is for you.
For so many women with Hashimoto's, it isnot an information or a knowledge problem.
(00:22):
It is a consistency problem.
Let me say that again.
It is not about I need more information.
It is, I need a plan and I needto execute with consistency.
There are plenty of podcast books I.
Blog posts, Instagram posts,tiktoks, you name it out there
that can help you get started.
(00:42):
But let's be honest, gettingstarted is rarely the issue.
How many of us have gained and lostthe same 15 pounds over and over
again for like the last 20 years?
Maybe it's not 15 pounds,maybe it's 30 pounds.
It's not about knowing more, moreinformation, more information overload.
It's about knowing how to keep going.
(01:02):
With Hashimoto's, when your energyfeels low, when your energy crashes,
your joints are kind of achy and you'requestioning, is this even worth it?
Most people lean into motivation.
They wait for that surge ofinformation, or they tell themselves,
okay, Monday I will start theperfect Monday, I will start.
(01:23):
But motivation is fleeting, ladies.
It shows up when it wants.
And if we only relied on motivation,even the bodybuilders, Peter
Attia, Gabrielle Lyon, you name it.
Motivation is fleeting.
Those people do not lead into motivation.
What actually builds results is momentum.
(01:44):
That quiet habit of being 1% better everysingle day, that is what creates change.
That sticks.
And when change happens, habitsare built, and then you start
to see change in your body.
And here's the best part.
When you start doing healthy thingsfor your body, like eating protein
(02:05):
forward meals, lifting weights, walkingafter each meal, 10 to 15 minutes
to regulate your blood sugar, yourbody starts to crave feeling good.
It becomes easier to keep going becauseyou're no longer chasing results.
You're reinforcing youridentity as someone.
(02:26):
Who eats protein, who lifts weights?
Who puts themselves to bed like a bosswho feels amazing doing the hard things?
They feel amazing continuing tobe 1% better every day and tapping
into momentum over motivation.
And anyone who's been insidemy thyroid strong programs,
whichever one it is, six week.
(02:47):
thyroid Strong.
Thyroid Strong Elite, which is six monthspersonalized programming, or my one-on-one
root cause functional medicine coaching.
You know, that we lean intomomentum over motivation.
We show up, we do thedo, we don't ruminate.
We don't hem and haw.
And so today I'm gonna share fivethings to stay consistent on your
(03:09):
weight loss journey with Hashimoto's.
And these five things are goingto be specifically tailored
for women with Hashi's becauseHello Thyroid Strong podcast.
This is where it's at.
We're gonna go deep into identity,so not just, I'm gonna lift weights.
You are gonna say, I amsomeone who lift weights.
(03:30):
This is what I do.
It's a non-negotiable.
we're gonna talk about habit design,accountability, and how to stay on
track even when your energy dips.
So number one is identity over willpower.
You don't rise to your goals,you fall to your identity.
(03:50):
So let's shift the mindsetaway from relying on willpower.
Or motivation and shift itto reinforcing your identity.
So instead of being like, okay, tomorrowI'm going to eat protein, my breakfast is
gonna be 30 grams, I'm gonna lift weights.
Tomorrow's Monday, let'shope I get after it.
(04:11):
Get up, let's go.
You're gonna reframe fromI'm going to, to, I am.
You are starting to shift youridentity and little gold nuggets
come out of shifting your identity.
So instead of, I'm gonna lift weightsthree times this week, I am someone
who lifts weights, and this weekit's gonna be three times versus
(04:37):
I'm trying to lose weight, right?
I'm trying to lose weight isnot stepping into an identity.
So really start to listen to the words.
They are nuanced, they arespecific, they are important.
I lift weights.
It is a non-negotiable.
I start my day with aprotein forward breakfast.
It is a non-negotiable versus.
(05:00):
Something that maybe you would normallysay that is not led with reinforcing
identity is, I'm trying to lose weight,I'm going to eat well, I'm going to
eat clean, I'm gonna lift a weight.
Maybe I'm gonna go to the gym.
That's not an identity.
anchor this in for long-term success.
I am consistent because that's who I am.
(05:23):
Identify as someone who heals, whonourishes their body versus always thinks
they should be in a caloric deficitwho puts on muscle to build strength.
Versus sometimes women createan identity for themselves of.
I'm managing my symptoms.
I am my Hashimoto's.
You are not your Hashimoto's.
You are just an amazing woman walkingthis planet that just happens to
(05:44):
have Hashimoto's, and you get tolearn from this journey of healing.
So anchor in this long term success,I am consistent and that's who I am.
I show up even when I don't want to.
I don't need motivation.
I build momentum.
Okay, so number one, the wordsyou speak to yourself and
how you show up for yourself.
(06:04):
Starts to build your identity.
So start to walk towardsreinforcing an identity versus
relying on motivation or willpower.
Number two, take out anyroadblocks or anything that
could create decision fatigue.
I'm sure you've heard this, study,this is more marketing where
(06:25):
they're like, you go into an icecream shop, there's 31 flavors.
You have no idea.
You walk out with nothing versus there's.
vanilla, chocolate, strawberry.
There's only three choices and it's somuch easier to walk out with ice cream.
Okay, so number two isreduce decision fatigue.
With Hashimoto's, we already have fatigue.
We already have brain fog.
The fewer decisions you take in your day.
(06:49):
The more you'll walkyourself towards success.
So for example, when I own my clinic, Iused to wear the same outfit every day.
A little Steve Jobs esque strategy.
I would wear a black shirt, kindwavy in the armpit so I wouldn't
sweat all over my shirt, black jeans,white shoes, took out that decision.
'cause I already had thousands ofdecisions to make during the day.
(07:09):
Treating patients.
Same thing with Hashimoto's.
Simplify your food choices,simplify your workouts, create
daily non-negotiables for yourself.
So for example, same high proteinbreakfast every day, two eggs, two to
three egg whites, two chicken sausagefrom Balinski chicken apple sausage.
That will make you hit32 grams of protein.
(07:30):
Schedule your lifting days.
My lifting days are Monday, Tuesday,Thursday, Saturday, and I typically
take calls on those other days.
schedule them in, make'em a non-negotiable.
Make it as if you are meeting a friend,you will not ditch on your friend, so
don't ditch on yourself for your workout.
Create a grocery listwith protein targets.
(07:52):
It could be from chat GPT.
Here's the prompt that you would put intoChat GBT Act as my functional medicine
doc and nutritionist, create a five daymeal plan with these calories and macros.
Make a protein forward.
These are my food intolerances.
Do not include thesefoods in my, grocery list.
(08:14):
Make a meal plan and a grocerylist To go with the meal plan, ask
any clarifying questions, put intoChat GBT, it will do it for you.
Okay, so reducing decision fatigue.
Same high protein breakfast everyday, scheduling your lifting days.
I even schedule into mycalendar when I walk.
So I like to walk afterI ate lunch for an hour.
(08:36):
Otherwise, I don't hit my stepsof eight to 10,000 per day.
And as I am trying to cut caloriesand lose weight, those steps need
to go up to 15,000, even 20,000 forex extra non exercise thermogenesis.
pre log your grocery list whenyour energy is unpredictable,
(08:56):
structure is your safety net.
I'll say that again.
When energy is unpredictable, like withHashimoto's, structure in your calendar,
in your meal planning, in your breakfast,in your grocery list is your safety net.
Number three.
So we just talked about creatingidentity over willpower or motivation.
(09:18):
Number two is reducing decision fatigue.
Number three is trackinghabits, not just results.
So for the last.
45 days.
I've been tracking my calories andmy macros to a t my weight every day,
my steps, the number of hours I sleepbecause I have a weight loss goal
for a photo shoot end of September.
Nothing like a photo shootto get you to do the do.
(09:40):
All right, so numberthree, track your habits.
It's not your results.
So these scale.
Your weight will fluctuate withinflammation, with your carbon intake,
with water retention, with hashi flares.
So instead of tracking weight, which I doevery day because I have a goal to work
towards, maybe you track your weight oncea week, track things that are within your
(10:05):
control, the number of grams of proteinper meal, minimum 30 grams your steps.
Eight to 10,000 steps a day.
If you're only doing 3000 steps,don't jump from 3000 to 8,000.
Increase 1000 per day per week.
So if your average is 3000 nextweek, hit 4,000 every day, the
(10:26):
week after, hit 5,000 every day.
Other things that you can track in termsof tracking habits, not just results.
'cause sometimes if we just step onthe scale, we get down about ourselves.
Track.
The number of workouts you did, the numberof hours you slept, the quality of your
sleep, your body is always listening.
(10:47):
Show it what consistency looks likeand feels like it feels so good.
So instead of just tracking results,'cause if you just stepped on the scale
every day, I guarantee in a week you'regonna be Debbie, down around yourself.
Track your habits.
Those little tracking of your habits,your protein, your steps, your workouts,
your sleep, are gonna give you littlewins that make you feel good, give
(11:09):
you a little dopamine hit, and they'regonna make you want to keep going.
Number four.
Accountability with the right container.
You don't just need any accountability.
You need Hashi specific support.
How many times have youhad accountability buddies?
Or maybe you go work out with yourgirlfriends and they're like, we're
losing weight, and you're like, this HIITtraining is making me pack on the pounds.
(11:31):
So I've had clients go to groupfitness classes and then they
crash, and then they're like, Ugh.
Why is everyone getting results but me?
Maybe it's an F 45 class, Barry'sBootcamp, SoulCycle, you name it.
I've seen all the women do allthe classes, including myself,
and I think it's important to feelseen and supported without shame,
especially if a Hashi flare hits.
(11:54):
You could jump into Thyroid strong, youcould jump into thyroid Strong Elite.
That is six months ofpersonalized coaching, calories
and macros and workouts.
Or if you want personalizedaccountability from me, you can jump
into my root cause Functional medicine.
It is six months one-on-onefunctional medicine coaching vape
for personalized consistency.
I'll drop the links in theshow notes to check 'em out.
(12:17):
I will say who you surroundyourself matters immensely.
So when I hang out with Dr.
Gabrielle Lyon, we are working out,I don't even question, should I
bring out workout clothes and shoes?
We are working out, we are eatingprotein We are not overeating,
we're not eating french fries.
Okay?
(12:37):
Surround yourself with people whoare doing the things you wanna do.
If you sit or surround yourselfwith people who sit on the couch
and eat pizza, what's gonna happen?
Probably the same.
So surround yourself with people who aredoing the do and are living the life you
wanna live part of that could be insidea thyroid strong or thyroid strong.
Elite thyroid.
(12:58):
Strong elite.
These women show up to our Fridaycall, that's my personalized calories,
macros workout group coaching.
They show up to our Friday call.
Everyone shows up.
It is a non-negotiable.
If they want my help,they show up to that call.
They know we are lookingat protein macros.
They know if they show up and theircalories are 500 calories over
(13:18):
every single time and everyone elseis like dialing in their calories
of the macros and their fats areoff the charts like 180 grams.
They're not gonna do that and show upto a call and show off their food log.
They're gonna know, okay, on Fridays I geton a call, I ask for help so that I can
walk myself to my goal, and everyone elsein that group is doing the same thing.
(13:40):
So I better not be overeating, pizza.
Like everyone in the group is gonnabe like, duh, don't eat the pizza.
Right?
So you are the people yousurround yourself with.
So surround yourself withamazing people who are living
the life that you wanna live.
Number five, normalize flare days.
Plan for recovery.
You will have off days.
It is part of having an autoimmunecondition and living an autoimmune life.
(14:04):
The goal is not perfection.
The goal is to recognize with emotionalneutrality, don't let it throw you
off track and pivot to resume quickly.
So if a full body workout threedays a week is creating flares.
You pivot to a four day upper,lower split two days, upper
two days lower body workouts.
(14:25):
You get two extra days to recover forthat body part and maybe flares calm down.
So the goal is not perfection.
The goal is to pivot.
And resume and use everything as data.
Don't let it throw you off emotionally.
Try to find emotional neutrality,and I'm not saying to suppress your
(14:45):
emotions and not feel anything, butthink about the high performers.
The high performers show up in oneway, and there's three ways to show up.
So let's talk about the threeways there is to show up.
One fight or flight, you get angry or.
You run away and stop doing the do.
Number two, you tend andbefriend, this is what women do.
We get in groups with other womenand we moan and whinge and complain.
(15:09):
Okay, no more of that.
Number three, which is whatthe high performers do, is
they show up with courage.
And e courage means taking actionand controlling what you can
control and then pivoting to, whensomething doesn't work out your way.
So if something's not going your way.
And it's not getting the results.
You pivot and you look atthat next closest horizon.
So what can I control today?
(15:30):
I can control what goes in my mouth.
I can control how I move my body.
I can control what stress I led into mylife, and I can control when I go to bed.
Okay, so show up with courage,which means taking action.
Have a flare protocol.
Are there certain supplements?
Water, hydration, sleep.
(15:50):
That you tap into when you're in a flare.
I do love lower rep workouts, thyroid,strong style for, when we're in a flare
protein, liquid protein, make it aprotein shake if you feel bloated or
like there's a lot of digestive load.
Make sure you drink your proteinshake as if you're eating your food.
Don't chug it.
Swish it in your mouth to stimulatethe digestive enzymes in your mouth.
(16:13):
Maybe an infrared sauna or a gentlewalk instead of a full workout.
And then just remember a flareis feedback, not failure.
A flare is feedback, not failure.
So when we wanna stay consistent,here's a little recap.
One, choose identity overwillpower or motivation.
1% better every day.
(16:34):
keep momentum.
Two, reduce decision fatigue.
Three.
Track habits, not results.
Four, find the right support.
Surround yourself with a company you keepthat is amazing so that you keep good
company, other people lifting weights,eating protein five plan for flare days.
So when you step into the identityof I am someone who lifts weights,
(16:54):
I am someone who eats protein.
You don't have to force consistency,it just becomes who you are.
So reflect for a moment for yourself,what would be the most consistent,
healed version of myself, right?
Like what does that look like?
If you were wave magic wand sixmonths from now, what does that
person look like, feel like?
How do they move through their day?
(17:14):
Write it as if it's happenedalready, and then write down.
What can I do today to walk myselftowards that vision of my person?
Every single one-on-one discovery callI do with ladies, we talk about this.
What are you currently strugglingwith six months from now?
Wave a magic wand.
What do you wanna feel like?
What do you wanna look like?
All right, ladies, if you areinterested in thyroid, strong
(17:34):
elite group coaching, six monthspersonalized coaching, calories,
macros, workouts, weekly calls with me.
And an amazing group of women who dothe do that's thyroid strong, elite.
link is in the show notes.
And if you want one-on-one coaching,I will drop that in as well.
Maybe you integrate thismantra just for today.
Strong is my baseline.
Strong is my new baseline.
(17:55):
That's how I show up inevery single situation.
Okay.
Motivation is fleeting, momentum is built.
I don't need a new plan.
I need a new identity.
Maybe one of those resonate.
Alright, ladies, if you love thisepisode, rate and review on Apple,
Spotify, iTunes, wherever youlisten to your podcast episodes.
And if you need more help,direct access to me, go check
(18:17):
out the links in the show notes.
I will see you next week.
hello, beautiful ladies, Dr.
Emily Kiberd here withThyroid Strong Podcast.
If you have ever said, I know what to do.
But I just can't stick with it.
Whether it's workouts or youreating habits or your steps
or putting yourself to bed.
This episode is for you.
For so many women with Hashimoto's, it isnot an information or a knowledge problem.
(00:22):
It is a consistency problem.
Let me say that again.
It is not about I need more information.
It is, I need a plan and I needto execute with consistency.
There are plenty of podcast books I.
Blog posts, Instagram posts,tiktoks, you name it out there
that can help you get started.
(00:42):
But let's be honest, gettingstarted is rarely the issue.
How many of us have gained and lostthe same 15 pounds over and over
again for like the last 20 years?
Maybe it's not 15 pounds,maybe it's 30 pounds.
It's not about knowing more, moreinformation, more information overload.
It's about knowing how to keep going.
(01:02):
With Hashimoto's, when your energyfeels low, when your energy crashes,
your joints are kind of achy and you'requestioning, is this even worth it?
Most people lean into motivation.
They wait for that surge ofinformation, or they tell themselves,
okay, Monday I will start theperfect Monday, I will start.
(01:23):
But motivation is fleeting, ladies.
It shows up when it wants.
And if we only relied on motivation,even the bodybuilders, Peter
Attia, Gabrielle Lyon, you name it.
Motivation is fleeting.
Those people do not lead into motivation.
What actually builds results is momentum.
(01:44):
That quiet habit of being 1% better everysingle day, that is what creates change.
That sticks.
And when change happens, habitsare built, and then you start
to see change in your body.
And here's the best part.
When you start doing healthy thingsfor your body, like eating protein
(02:05):
forward meals, lifting weights, walkingafter each meal, 10 to 15 minutes
to regulate your blood sugar, yourbody starts to crave feeling good.
It becomes easier to keep going becauseyou're no longer chasing results.
You're reinforcing youridentity as someone.
(02:26):
Who eats protein, who lifts weights?
Who puts themselves to bed like a bosswho feels amazing doing the hard things?
They feel amazing continuing tobe 1% better every day and tapping
into momentum over motivation.
And anyone who's been insidemy thyroid strong programs,
whichever one it is, six week.
(02:47):
thyroid Strong.
Thyroid Strong Elite, which is six monthspersonalized programming, or my one-on-one
root cause functional medicine coaching.
You know, that we lean intomomentum over motivation.
We show up, we do thedo, we don't ruminate.
We don't hem and haw.
And so today I'm gonna share fivethings to stay consistent on your
(03:09):
weight loss journey with Hashimoto's.
And these five things are goingto be specifically tailored
for women with Hashi's becauseHello Thyroid Strong podcast.
This is where it's at.
We're gonna go deep into identity,so not just, I'm gonna lift weights.
You are gonna say, I amsomeone who lift weights.
(03:30):
This is what I do.
It's a non-negotiable.
we're gonna talk about habit design,accountability, and how to stay on
track even when your energy dips.
So number one is identity over willpower.
You don't rise to your goals,you fall to your identity.
(03:50):
So let's shift the mindsetaway from relying on willpower.
Or motivation and shift itto reinforcing your identity.
So instead of being like, okay, tomorrowI'm going to eat protein, my breakfast is
gonna be 30 grams, I'm gonna lift weights.
Tomorrow's Monday, let'shope I get after it.
(04:11):
Get up, let's go.
You're gonna reframe fromI'm going to, to, I am.
You are starting to shift youridentity and little gold nuggets
come out of shifting your identity.
So instead of, I'm gonna lift weightsthree times this week, I am someone
who lifts weights, and this weekit's gonna be three times versus
(04:37):
I'm trying to lose weight, right?
I'm trying to lose weight isnot stepping into an identity.
So really start to listen to the words.
They are nuanced, they arespecific, they are important.
I lift weights.
It is a non-negotiable.
I start my day with aprotein forward breakfast.
It is a non-negotiable versus.
(05:00):
Something that maybe you would normallysay that is not led with reinforcing
identity is, I'm trying to lose weight,I'm going to eat well, I'm going to
eat clean, I'm gonna lift a weight.
Maybe I'm gonna go to the gym.
That's not an identity.
anchor this in for long-term success.
I am consistent because that's who I am.
(05:23):
Identify as someone who heals, whonourishes their body versus always thinks
they should be in a caloric deficitwho puts on muscle to build strength.
Versus sometimes women createan identity for themselves of.
I'm managing my symptoms.
I am my Hashimoto's.
You are not your Hashimoto's.
You are just an amazing woman walkingthis planet that just happens to
(05:44):
have Hashimoto's, and you get tolearn from this journey of healing.
So anchor in this long term success,I am consistent and that's who I am.
I show up even when I don't want to.
I don't need motivation.
I build momentum.
Okay, so number one, the wordsyou speak to yourself and
how you show up for yourself.
(06:04):
Starts to build your identity.
So start to walk towardsreinforcing an identity versus
relying on motivation or willpower.
Number two, take out anyroadblocks or anything that
could create decision fatigue.
I'm sure you've heard this, study,this is more marketing where
(06:25):
they're like, you go into an icecream shop, there's 31 flavors.
You have no idea.
You walk out with nothing versus there's.
vanilla, chocolate, strawberry.
There's only three choices and it's somuch easier to walk out with ice cream.
Okay, so number two isreduce decision fatigue.
With Hashimoto's, we already have fatigue.
We already have brain fog.
The fewer decisions you take in your day.
(06:49):
The more you'll walkyourself towards success.
So for example, when I own my clinic, Iused to wear the same outfit every day.
A little Steve Jobs esque strategy.
I would wear a black shirt, kindwavy in the armpit so I wouldn't
sweat all over my shirt, black jeans,white shoes, took out that decision.
'cause I already had thousands ofdecisions to make during the day.
(07:09):
Treating patients.
Same thing with Hashimoto's.
Simplify your food choices,simplify your workouts, create
daily non-negotiables for yourself.
So for example, same high proteinbreakfast every day, two eggs, two to
three egg whites, two chicken sausagefrom Balinski chicken apple sausage.
That will make you hit32 grams of protein.
(07:30):
Schedule your lifting days.
My lifting days are Monday, Tuesday,Thursday, Saturday, and I typically
take calls on those other days.
schedule them in, make'em a non-negotiable.
Make it as if you are meeting a friend,you will not ditch on your friend, so
don't ditch on yourself for your workout.
Create a grocery listwith protein targets.
(07:52):
It could be from chat GPT.
Here's the prompt that you would put intoChat GBT Act as my functional medicine
doc and nutritionist, create a five daymeal plan with these calories and macros.
Make a protein forward.
These are my food intolerances.
Do not include thesefoods in my, grocery list.
(08:14):
Make a meal plan and a grocerylist To go with the meal plan, ask
any clarifying questions, put intoChat GBT, it will do it for you.
Okay, so reducing decision fatigue.
Same high protein breakfast everyday, scheduling your lifting days.
I even schedule into mycalendar when I walk.
So I like to walk afterI ate lunch for an hour.
(08:36):
Otherwise, I don't hit my stepsof eight to 10,000 per day.
And as I am trying to cut caloriesand lose weight, those steps need
to go up to 15,000, even 20,000 forex extra non exercise thermogenesis.
pre log your grocery list whenyour energy is unpredictable,
(08:56):
structure is your safety net.
I'll say that again.
When energy is unpredictable, like withHashimoto's, structure in your calendar,
in your meal planning, in your breakfast,in your grocery list is your safety net.
Number three.
So we just talked about creatingidentity over willpower or motivation.
(09:18):
Number two is reducing decision fatigue.
Number three is trackinghabits, not just results.
So for the last.
45 days.
I've been tracking my calories andmy macros to a t my weight every day,
my steps, the number of hours I sleepbecause I have a weight loss goal
for a photo shoot end of September.
Nothing like a photo shootto get you to do the do.
(09:40):
All right, so numberthree, track your habits.
It's not your results.
So these scale.
Your weight will fluctuate withinflammation, with your carbon intake,
with water retention, with hashi flares.
So instead of tracking weight, which I doevery day because I have a goal to work
towards, maybe you track your weight oncea week, track things that are within your
(10:05):
control, the number of grams of proteinper meal, minimum 30 grams your steps.
Eight to 10,000 steps a day.
If you're only doing 3000 steps,don't jump from 3000 to 8,000.
Increase 1000 per day per week.
So if your average is 3000 nextweek, hit 4,000 every day, the
(10:26):
week after, hit 5,000 every day.
Other things that you can track in termsof tracking habits, not just results.
'cause sometimes if we just step onthe scale, we get down about ourselves.
Track.
The number of workouts you did, the numberof hours you slept, the quality of your
sleep, your body is always listening.
(10:47):
Show it what consistency looks likeand feels like it feels so good.
So instead of just tracking results,'cause if you just stepped on the scale
every day, I guarantee in a week you'regonna be Debbie, down around yourself.
Track your habits.
Those little tracking of your habits,your protein, your steps, your workouts,
your sleep, are gonna give you littlewins that make you feel good, give
(11:09):
you a little dopamine hit, and they'regonna make you want to keep going.
Number four.
Accountability with the right container.
You don't just need any accountability.
You need Hashi specific support.
How many times have youhad accountability buddies?
Or maybe you go work out with yourgirlfriends and they're like, we're
losing weight, and you're like, this HIITtraining is making me pack on the pounds.
(11:31):
So I've had clients go to groupfitness classes and then they
crash, and then they're like, Ugh.
Why is everyone getting results but me?
Maybe it's an F 45 class, Barry'sBootcamp, SoulCycle, you name it.
I've seen all the women do allthe classes, including myself,
and I think it's important to feelseen and supported without shame,
especially if a Hashi flare hits.
(11:54):
You could jump into Thyroid strong, youcould jump into thyroid Strong Elite.
That is six months ofpersonalized coaching, calories
and macros and workouts.
Or if you want personalizedaccountability from me, you can jump
into my root cause Functional medicine.
It is six months one-on-onefunctional medicine coaching vape
for personalized consistency.
I'll drop the links in theshow notes to check 'em out.
(12:17):
I will say who you surroundyourself matters immensely.
So when I hang out with Dr.
Gabrielle Lyon, we are working out,I don't even question, should I
bring out workout clothes and shoes?
We are working out, we are eatingprotein We are not overeating,
we're not eating french fries.
Okay?
(12:37):
Surround yourself with people whoare doing the things you wanna do.
If you sit or surround yourselfwith people who sit on the couch
and eat pizza, what's gonna happen?
Probably the same.
So surround yourself with people who aredoing the do and are living the life you
wanna live part of that could be insidea thyroid strong or thyroid strong.
Elite thyroid.
(12:58):
Strong elite.
These women show up to our Fridaycall, that's my personalized calories,
macros workout group coaching.
They show up to our Friday call.
Everyone shows up.
It is a non-negotiable.
If they want my help,they show up to that call.
They know we are lookingat protein macros.
They know if they show up and theircalories are 500 calories over
(13:18):
every single time and everyone elseis like dialing in their calories
of the macros and their fats areoff the charts like 180 grams.
They're not gonna do that and show upto a call and show off their food log.
They're gonna know, okay, on Fridays I geton a call, I ask for help so that I can
walk myself to my goal, and everyone elsein that group is doing the same thing.
(13:40):
So I better not be overeating, pizza.
Like everyone in the group is gonnabe like, duh, don't eat the pizza.
Right?
So you are the people yousurround yourself with.
So surround yourself withamazing people who are living
the life that you wanna live.
Number five, normalize flare days.
Plan for recovery.
You will have off days.
It is part of having an autoimmunecondition and living an autoimmune life.
(14:04):
The goal is not perfection.
The goal is to recognize with emotionalneutrality, don't let it throw you
off track and pivot to resume quickly.
So if a full body workout threedays a week is creating flares.
You pivot to a four day upper,lower split two days, upper
two days lower body workouts.
(14:25):
You get two extra days to recover forthat body part and maybe flares calm down.
So the goal is not perfection.
The goal is to pivot.
And resume and use everything as data.
Don't let it throw you off emotionally.
Try to find emotional neutrality,and I'm not saying to suppress your
(14:45):
emotions and not feel anything, butthink about the high performers.
The high performers show up in oneway, and there's three ways to show up.
So let's talk about the threeways there is to show up.
One fight or flight, you get angry or.
You run away and stop doing the do.
Number two, you tend andbefriend, this is what women do.
We get in groups with other womenand we moan and whinge and complain.
(15:09):
Okay, no more of that.
Number three, which is whatthe high performers do, is
they show up with courage.
And e courage means taking actionand controlling what you can
control and then pivoting to, whensomething doesn't work out your way.
So if something's not going your way.
And it's not getting the results.
You pivot and you look atthat next closest horizon.
So what can I control today?
(15:30):
I can control what goes in my mouth.
I can control how I move my body.
I can control what stress I led into mylife, and I can control when I go to bed.
Okay, so show up with courage,which means taking action.
Have a flare protocol.
Are there certain supplements?
Water, hydration, sleep.
(15:50):
That you tap into when you're in a flare.
I do love lower rep workouts, thyroid,strong style for, when we're in a flare
protein, liquid protein, make it aprotein shake if you feel bloated or
like there's a lot of digestive load.
Make sure you drink your proteinshake as if you're eating your food.
Don't chug it.
Swish it in your mouth to stimulatethe digestive enzymes in your mouth.
(16:13):
Maybe an infrared sauna or a gentlewalk instead of a full workout.
And then just remember a flareis feedback, not failure.
A flare is feedback, not failure.
So when we wanna stay consistent,here's a little recap.
One, choose identity overwillpower or motivation.
1% better every day.
(16:34):
keep momentum.
Two, reduce decision fatigue.
Three.
Track habits, not results.
Four, find the right support.
Surround yourself with a company you keepthat is amazing so that you keep good
company, other people lifting weights,eating protein five plan for flare days.
So when you step into the identityof I am someone who lifts weights,
(16:54):
I am someone who eats protein.
You don't have to force consistency,it just becomes who you are.
So reflect for a moment for yourself,what would be the most consistent,
healed version of myself, right?
Like what does that look like?
If you were wave magic wand sixmonths from now, what does that
person look like, feel like?
How do they move through their day?
(17:14):
Write it as if it's happenedalready, and then write down.
What can I do today to walk myselftowards that vision of my person?
Every single one-on-one discovery callI do with ladies, we talk about this.
What are you currently strugglingwith six months from now?
Wave a magic wand.
What do you wanna feel like?
What do you wanna look like?
All right, ladies, if you areinterested in thyroid, strong
(17:34):
elite group coaching, six monthspersonalized coaching, calories,
macros, workouts, weekly calls with me.
And an amazing group of women who dothe do that's thyroid strong, elite.
link is in the show notes.
And if you want one-on-one coaching,I will drop that in as well.
Maybe you integrate thismantra just for today.
Strong is my baseline.
Strong is my new baseline.
(17:55):
That's how I show up inevery single situation.
Okay.
Motivation is fleeting, momentum is built.
I don't need a new plan.
I need a new identity.
Maybe one of those resonate.
Alright, ladies, if you love thisepisode, rate and review on Apple,
Spotify, iTunes, wherever youlisten to your podcast episodes.
And if you need more help,direct access to me, go check
(18:17):
out the links in the show notes.
I will see you next week.
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