Thyroid Strong: Recent Episodes
Emily Kiberd
Let me guess, you have questions about your Hashimoto’s diagnosis and are wondering how to finally feel better in your body living with an autoimmune condition. Thyroid Strong shines a light into today's health and wellness trends and debunks the myths surrounding nutrition and exercise with sound science to deliver actionable tips for you to use every day living with Hashimoto's. Follow your host, Dr. Emily Kiberd, Chiropractor and movement expert, as she interviews industry leaders on their simple and effective strategies to live a healthy, empowered life with Hashimoto’s.
What if your weight loss resistance wasn’t about willpower… but about what’s being missed?
In this episode of the Thyroid Strong Podcast, Dr. Emily Kiberd sits down with her client Donna, who shares her powerful six-month transformation after years of feeling stuck, inflamed, and exhausted.
Donna wasn’t just dealing with Hashimoto’s.
Her case included a layered history of Lyme disease, chronic fatigue, systemic yeast overgrowth, mold sensitivity—and even a recent concussion that required her entire fitness approach to be modified.
And yet… she still lost nearly 40 pounds.
This is what happens when you stop guessing—and start addressing the root cause.
In This Episode, We Cover:1. Why “eat less, move more” failed Donna for years 2. 3. The hidden root causes keeping weight stuck (including parasites) 4. 5. How high eosinophils can point to deeper immune activation and a parasitic infection 6. 7. The exact shifts that helped her go from 220 → 181 pounds 8. 9. How to rebuild strength when your body can’t tolerate intense workouts 10. 11. Why microdosing movement (instead of long workouts) can be a game-changer 12. 13. The role of sleep, hydration, and macros in thyroid-friendly fat loss 14. 15. How personalized coaching (not cookie-cutter plans) accelerates results 16.
Key TakeawaysDonna’s success wasn’t about doing more.
It was about doing what actually worked for her body.
Her protocol included:
- Customized macros + consistent food logging
- Increased daily water intake
- Earlier bedtime (10 PM) to support recovery + hormones
- Gradual walking progression up to 45 minutes
- Strength “microdosing” throughout the day using phone alarms
When her labs revealed elevated eosinophils, we dug deeper—
and uncovered two underlying parasites contributing to inflammation and weight retention.
Once addressed, everything started to shift.
00:00 Welcome and why Donna’s Hashi story might sound like yours
00:39 Years of chronic illness and burnout
01:50 Deciding to invest in herself
02:53 Starting point and weight loss goal
03:44 Concussion-friendly fitness strategy
05:24 Sleep and walking habits that stuck
06:19 Macros tracking and hydration basics
07:13 Parasite clue and deeper testing
08:59 Commitment and paying for tests
09:55 Closet wins and daily life changes
11:49 Family ripple effects and support
12:24 Program structure and extra calls
12:46 Coaching Access and Support
14:04 Accountability Without Shame
14:49 Biggest Wins and Macros
15:49 Locking In for Life
17:36 Payment Options and Testing
20:32 Supplements Made Simple
21:55 Handling Stress and Self-Priority
23:49 Final Encouragement and Wrap Up
What Makes This Story DifferentThis wasn’t a perfect, linear journey.
Donna navigated:
- A concussion recovery
- Winter setbacks
- Fluctuating energy levels
But with ongoing support—including text access and additional coaching calls—she stayed consistent, adjusted when needed, and built momentum.
Now, she’s not just lighter—she’s stronger, more mobile, and confident in maintaining her results.
If You Feel Stuck…If you’ve been told your labs are “normal”…
If you’re doing everything right but not seeing results…
If your body feels inflamed, fatigued, and resistant…
This episode will show you what’s possible when you finally address the full picture and look at Hashimoto’s from a root cause approach.
Ready for Your Own Transformation?If you’re ready to stop guessing and get a personalized plan built for your body:
👉 Apply for 1:1 Functional Medicine Coaching:
https://www.dremilykiberd.com/functional-health-coaching/
👉 Want to figure out what’s driving your Hashi symptoms? Sign up for our Hashi Symptom Audit
https://l.bttr.to/zD2Uu
👉 Or get custom workouts + macros inside Thyroid Strong Elite:
https://www.dremilykiberd.com/elite/
What if Hashimoto’s and type 2 diabetes didn’t mean fatigue, stubborn weight, and blood sugar chaos for the rest of your life?
In this episode of the Thyroid Strong Podcast, I sit down with my client MaryBeth, who shares her powerful transformation after decades of living with Hashimoto’s, type 2 diabetes, IBS symptoms, and constant exhaustion.
When I first met, Mary Beth was doing everything she thought she was supposed to do—working out, eating “healthy,” even using GLP-1 medications—yet her fasting blood sugars were still in the 180s, her A1C hovered above optimal, and weight loss felt impossible.
Fast forward to today:
- Her A1C is 5.3
- Her fasting blood sugar averages ~85
- She’s lost 16+ pounds
- She’s lifting heavy, eating more food, and feels better at 69 than she did in her 50s
This conversation offers an honest look at what actually changed—and why the work we did to address root causes, not just symptoms, made all the difference.
Video:In this episode, we cover:1. 02:15 – Life before we met, diagnoses, exhaustion, poor sleep 2. 03:50 – Waking up with blood sugars in the 180s and how that felt 3. 04:55 – “I barely ate… yogurt, salads, not enough protein” 4. 06:20 – Metformin, Jardiance, GLP-1s, and why A1C ≠ feeling good 5. 09:10 – Parasite exposure, gut work, die-off, and “the metal taste” 6. 12:05 – Deadlifting, muscle, form, and realizing how strong she was 7. 14:30 – Size changes, body recomposition, and redefining success 8. 16:40 – “You’re not too old. You need to lift more and eat more.” 9. 18:45 – “Exercise is first. Everything else fits around it.” 10. 22:05 – “I eat more now than I ever have—and I’m still losing weight”
If you’ve ever been told your labs are “fine,” your A1C is “good enough,” or weight gain is just part of aging with Hashimoto’s, this episode will change how you think about what’s possible.
Mary Beth’s story is proof that:
- You are not too old
- Your body isn’t broken
- Eating more, lifting heavy, and stabilizing blood sugar can change everything
Do you need help?
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
🎁 Free Gut Masterclass:
How six of my clients healed their gut, lowered antibodies, and lost up to 40 lbs
Follow Dr. Emily Kiberd and Thyroid Strong:
📘Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵TikTok: Thyroid Strong
Gallbladder Attacks in Hashimoto’s: The Root Cause No One Is Talking AboutIf you’ve ever felt pain under your right rib cage, nausea after eating fats, or bloating that doesn’t make sense—this episode is for you.
In this episode of the Thyroid Strong Podcast, Dr. Emily Kiberd dives into one of the most overlooked issues affecting women with Hashimoto’s: gallbladder dysfunction. She shares her personal story of gallbladder attacks starting in her early 20s, why she refused surgery, and how addressing the true root causes finally resolved her symptoms.
You’ll learn why gallbladder pain isn’t “just digestion” — and how poor bile flow, low stomach acid, estrogen dominance, mold exposure, and even parasites can quietly sabotage your thyroid, hormones, and fat metabolism.
If you’ve been told your only option is gallbladder removal… this episode may completely change how you see your symptoms.
In this episode, we cover:1. 00:11 — Why gallbladder pain is often missed or misdiagnosed in Hashimoto’s 2. 00:37 — Dr. Kiberd’s personal gallbladder story (starting at age 21) 3. 01:31 — What the gallbladder actually does (and why you need it) 4. 02:49 — The thyroid–bile–gallbladder connection explained simply 5. 03:32 — Key symptoms to watch for (right rib pain, nausea, floating stools) 6. 05:00 — Why gallbladder pain is a signal, not a diagnosis 7. 05:45 — Why gallbladder removal often doesn’t fix the real problem 8. 06:20 — How poor bile flow impacts hormones, detox, and inflammation 9. 07:10 — Root causes surgeons don’t talk about (mold, parasites, estrogen) 10. 08:10 — Labs and imaging that can point to gallbladder dysfunction 11. 09:00 — How Dr. Kiberd approaches gallbladder issues in her 1:1 practice 12. 10:00 — Supporting bile flow, digestion, and fat tolerance safely 13. 10:44 — Final takeaways + next steps for Hashimoto’s healing
This episode is a must-listen if you’re gluten-free, “doing all the right things,” and still dealing with pain, bloating, or stubborn inflammation.
🎧 Listen now and learn how supporting your gallbladder can unlock better thyroid healing.
Do you need help?
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
🎁 Free Gut Masterclass:
How six of my clients healed their gut, lowered antibodies, and lost up to 40 lbs
Follow Dr. Emily Kiberd and Thyroid Strong:
📘Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵TikTok: Thyroid Strong
In this episode, Dr. Emily Kiberd, a chiropractor and functional medicine practitioner, talks about maintaining balance and setting achievable health goals for women with Hashimoto's disease.
She discusses the common push-and-pull feelings experienced at the start of a new year, compounded by lingering holiday energy. Dr. Kiberd shares her personal journey, which includes regular weightlifting, adequate steps, and protein intake, to highlight the importance of having clear goals. She emphasizes creating personalized plans for her clients, including specific workouts, dietary goals, and sleep patterns, to help them achieve better health without feeling overwhelmed.
Listeners are encouraged to use an adherence algorithm to identify their key daily actions to keep them grounded and healthy, rate their performance without overwhelm, and observe trends to build sustainable habits. Dr. Kiberd also touches on leveraging stress for growth and maintaining emotional neutrality to avoid burnout.
00:00 Introduction and New Year Reflections
01:14 Setting Goals and Avoiding Burnout
02:33 Customized Plans for Women with Hashimoto's
03:04 Daily Habits for a Strong Body and Clear Mind
07:33 A New Way of Tracking Progress and Accountability
14:17 Building Momentum Over Motivation
16:00 Conclusion and Next Steps
Do you need help?
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
🎁 Free Gut Masterclass:
How six of my clients healed their gut, lowered antibodies, and lost up to 40 lbs
Follow Dr. Emily Kiberd and Thyroid Strong:
📘Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵TikTok: Thyroid Strong
Setting Standards Instead of Goals for Lasting Changes in 2026
In the final episode of 2025, Dr. Emily Kiberd of the Thyroid Strong Podcast addresses women with Hashimoto's, discussing the pitfalls of traditional goal setting and the benefits of establishing personal standards to create lasting changes.
Dr. Kiberd emphasizes the importance of identity shifts and consistency over motivation. She shares insights into how chronic stress and fluctuating cortisol levels affect women with Hashimoto's and provides actionable steps to create daily or weekly standards.
By setting standards like consistent strength training and protein-forward nutrition, and incorporating supporting actions, Dr. Kiberd offers a framework for sustainable lifestyle changes.
She also showcases success stories from her clients and invites listeners to join her Thyroid Strong Functional Medicine Program for personalized coaching and root cause approaches to healing your Hashimoto's.
00:00 Introduction and Podcast Overview
00:30 The Problem with Traditional Goal Setting
01:07 Why Standards Are More Effective Than Goals
02:47 The Science Behind Standards and Identity Shifts
07:23 Implementing the 1-3-5 Principle for Health
13:57 Client Success Stories and Practical Examples
16:58 Final Thoughts and Program Invitation
Do you need help?
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
🎁 Free Gut Masterclass:
How six of my clients healed their gut, lowered antibodies, and lost up to 40 lbs
Follow Dr. Emily Kiberd and Thyroid Strong:
📘Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵TikTok: Thyroid Strong
Selena's Hashimoto's Journey: Personalized Functional Medicine & Mold Remediation
In this episode of the Thyroid Strong Podcast, Dr. Emily Kiberd, chiropractor and functional medicine practitioner, interviews her powerhouse client Selena, who had been battling Hashimoto's thyroiditis. Initially skeptical, Selena shares her challenging journey through conventional and functional medicine, detailing her struggles with brain fog, fatigue, and weight loss resistance.
They discuss the personalized approach Dr. Kiberd provided, focusing on gut health, toxic load, and mold remediation, and customized lifestyle adjustments. For Selena, She was already doing all the things, including lifting weights, hitting her steps, and eating protein, but something was missing. She had already gone through multiple gut and mold protocols, but wasn't feeling better. In this episode, we talk about what we did differently on a very granular level and how we didn't work harder, we worked smarter together. We talk about the importance of personalized care, the order of operations in which we address root causes, and Selena's transformative six-month experience, which improved her energy levels and helped her lose 10 lbs.
00:00 Dr Emily Kiberd’s take on why Selena’s Journey was so unique
00:14 Introducing Selena's Journey
01:20 Selena's Initial Struggles
02:55 Exploring Medical and Functional Approaches
08:20 The Mold Discovery
12:21 The Importance of Continuous Support
12:48 Personalized Care vs. Traditional Medicine
13:18 The Value of Personal Connection
15:04 Managing Adrenal Burnout and Cortisol
17:15 Effective Lifestyle Changes
19:02 Exploring Peptides for Health
21:43 The Journey to Finding the Right Doctor
24:29 Final Thoughts and Recommendations
Do you need help?
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
🎁 Free Gut Masterclass:
How six of my clients healed their gut, lowered antibodies, and lost up to 40 lbs
Follow Dr. Emily Kiberd and Thyroid Strong:
📘Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵TikTok: Thyroid Strong
What happens when your own body throws you a curveball?
In today’s episode, I’m taking you behind the scenes of the moment my knee gave out during a volleyball tournament—and the exact rehab plan I used to stay strong instead of spiraling into setback mode.
Because here’s the truth:
💥 An injury is not a permission slip to lose your muscle or momentum.
💥 Even with Hashimoto’s, you can keep training.
💥 You don’t stop. You adapt.
This episode is especially for my Hashimoto’s ladies who feel like one curveball derails everything. If you’ve ever been injured and thought, “Well, there goes my progress…” this episode will flip that script.
Because the real flex?
👉 Staying consistent—even when it’s inconvenient, imperfect, or hard.
👉 Doing the hard things—especially when you don’t want to.
👉 Choosing strength over setback.
Tune in and take notes—this one’s a game changer.
I walk you through the full recovery stack I’m using right now, including:
•Contrast therapy to drive circulation and reduce swelling
•Cycling + strategic knee extensions to rebuild strength safely
•Dry needling for pain modulation and recovery
•Blood flow restriction training to maintain muscle mass without heavy load
•BPC-157 peptides and why they’re part of my protocol
•The mindset shift that keeps you training even when your body hits pause
Episode Highlights:
00:00 Introduction to Thyroid Strong Podcast
00:13 Personal Story: Volleyball Injury
00:53 History of Knee Issues
01:37 Skiing Accident and Diagnosis
03:00 Rehabilitation Journey
03:58 Current Rehab Routine
06:25 Recap and Final Thoughts
07:24 Upcoming Plans and Program Information
07:49 How to work together if you are dealing with an injury with Hashimoto’s
Do you need help?
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
🎁 Free Gut Masterclass:
How six of my clients healed their gut, lowered antibodies, and lost up to 40 lbs
Follow Dr. Emily Kiberd and Thyroid Strong:
📘Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵TikTok: Thyroid Strong
Fave Red Light Therapy for tissue repair and healing: JOOV
Welcome back to Thyroid Strong, the podcast for high-performing women with Hashimoto’s who want real strength, real answers, and root-cause healing—without the burnout.
In today’s episode, I dive into the importance of making conscious choices to support your Hashimoto’s during the holiday season. I
talk about the basics—how we move, what we eat, how we sleep, and how we regulate our nervous system—and share practical ways to weave these habits into real daily life.
I get into the impact of alcohol and the societal pressure to “just have a drink,” and I share personal stories and client examples to show how small, consistent choices truly move the needle.
I also highlight the power of staying emotionally neutral instead of spiraling into shame or blame, and why disciplined consistency is the foundation for long-term health and feeling your best.
I cover:
- The real reason you don’t feel good—and why it often has nothing to do with labs or supplements.
- The 3 questions Dr. Emily asks herself anytime she’s in a funk, low-energy, or brain-foggy.
- Why every habit is a choice, especially during the holidays, and how small choices compound into big results.
- How to use emotional neutrality instead of shame or blame when you make a “less ideal” decision.
- The four foundational basics that must be dialed in before testing or supplements will ever work (movement, protein, sleep, steps).
- Why discipline equals freedom—and how this mindset helps women with Hashimoto’s feel more consistent and in control.
- Simple “free” actions you can take today to improve energy and mood (without testing, protocols, or overhauls).
- How to turn overeating or alcohol choices into productive action, instead of spiraling.
- The power of meal prep in reducing decision fatigue and keeping protein-forward eating effortless.
- How to get through the holiday season with more ease, less reactivity, and more intentional choices.
Episode Highlights:
00:00 Introduction to Thyroid Strong Podcast
00:17 The Power of Choice During the Holidays
01:01 Making Healthier Choices: Real-Life Examples
03:18 The Basics of Health: Movement, Nutrition, Sleep, and Regulation
03:51 Mindset Shift: From Frustration to Progress
06:41 Practical Tips for Staying on Track
07:09 Meal Prepping for Success
09:45 Emotional Neutrality and Making Better Choices
13:24 Conclusion and Holiday Wishes
Do you need help?
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
🎁 Free Gut Masterclass:
How six of my clients healed their gut, lowered antibodies, and lost up to 40 lbs
Follow Dr. Emily Kiberd and Thyroid Strong:
📘Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵TikTok: Thyroid Strong
In this episode of Thyroid Strong Podcast, Dr. Emily Kiberd addresses the misconception of hormonal imbalances seen in women with Hashimoto's. She emphasizes the idea that hormones are reactive, not broken, and stresses the importance of identifying root causes, such as gut health, stress, and liver detoxification issues, rather than simply chasing hormone therapy. The discussion covers patterns of low and high estrogen, low progesterone, estrogen dominance, and high testosterone, exploring their symptoms and underlying causes. Dr. Kiberd also shares case studies and practical advice, including dietary tips and exercise recommendations, to help women manage their conditions effectively and regain their energy and well-being.
What you’ll learn in this episode:
- Why your hormones aren’t “broken” — they’re reactive, and what that really means
- The most common hormone patterns women with Hashimoto’s face (low estrogen, low progesterone, estrogen dominance, high/low testosterone)
- How gut infections, stress, mold exposure, and poor detoxification drive hormonal chaos
- The real root causes behind low estrogen — including under-eating, overtraining, gut inflammation, poor liver detox, and chronic stress
- How to identify low progesterone and why cortisol, blood sugar swings, and thyroid conversion issues often trigger it
- What estrogen dominance actually is and how poor bile flow, gut dysbiosis, and environmental estrogens contribute
- Why high testosterone shows up (insulin resistance, PCOS patterns, chronic stress, poor sleep, low SHBG)
- The symptoms and drivers of low testosterone in women with Hashimoto’s — and how to rebuild it naturally
- Why HRT and thyroid meds often don’t work unless you fix the root causes first
- How improving gut health, liver detox, blood sugar, stress, and sleep downstream shifts hormones naturally
- Real client case studies showing how correcting root causes (like H. pylori or mold) balances hormones without constantly chasing doses
- Actionable lifestyle tools: protein-forward eating, Thyroid Strong-style lifting, blood sugar pairing rules (“no naked carbs”), sleep tracking, and nervous system support
How to know if you’re a good fit for the Thyroid Strong Functional Medicine Program and why you don’t have to do this alone
Episode Highlights:
00:00 Introduction to a very controversial topic in the functional medicine world
00:34 Understanding Hormonal Imbalances
01:20 Common Hormone Patterns in Hashimoto's
03:16 Low Estrogen: Causes and Symptoms
06:03 Addressing Low Progesterone
08:54 High Estrogen and Estrogen Dominance
12:42 High Testosterone: Signs and Solutions
15:08 Low Testosterone: Causes and Remedies
19:18 The Importance of Root Cause Analysis
21:23 Conclusion and Final Thoughts
Do you need my help?
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
👉 Free Gut Masterclass- Learn how six of Dr. Emily’s clients healed their gut, lowered antibodies, and lost up to 40 pounds
Follow Dr. Emily Kiberd and Thyroid Strong:
📘Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵TikTok: Thyroid Strong
Welcome back to Thyroid Strong, the podcast for high-performing women with Hashimoto’s who want real strength, real answers, and root-cause healing—without the burnout.
In today’s episode, I break down the exact roadmap I wish I had on Day 1 of my Hashimoto’s diagnosis. No fluff, no guessing, no protocol-of-the-month—just a clear, strategic plan to get strong, reduce inflammation, and finally feel like yourself again.
I cover:
•Why testing over guessing is non-negotiable
•The labs I would run immediately (full thyroid panel, GI-MAP, blood sugar markers, cortisol data)
•How to rebuild your foundational habits so your body has the capacity to heal
•Why sleep is your first domino—before supplements or workouts
•How to stabilize blood sugar quickly
•Why gut health is central to autoimmune healing
•How to work out with Hashimoto’s so you build muscle instead of burning out
•The role of protein in hormone balance, energy, and metabolism
•When tools like peptides, drainage pathways, and detox support make sense
This is the episode I wish someone had made me listen to when I was first diagnosed. If you’re newly diagnosed or overwhelmed by conflicting advice, this will provide you with clarity, direction, and momentum.
Episode Highlights
00:00 – Welcome + why this episode matters
00:56 – My personal Hashimoto’s journey
01:34 – What I’d do first if I were diagnosed today
01:39 – Test, don’t guess: essential labs
03:54 – Rebuilding your foundation
04:18 – Sleep + stress: the starting point
05:39 – Stabilizing blood sugar
07:27 – Gut health + autoimmune triggers
09:28 – How to train effectively with Hashimoto’s
10:37 – Protein + nutritional priorities
12:44 – Detox + drainage
13:32 – The role of peptides
15:22 – Final thoughts + next steps
Do you need my help?
Functional Medicine Coaching for Hashimoto’s
Root-cause testing + personalized protocols:
https://www.dremilykiberd.com/functional-health-coaching/
Thyroid Strong — Doctor-Designed Strength Program
Get strong without the flare-ups:
https://www.dremilykiberd.com/thyroid-strong/
Free Resources
🎧 All Podcast Episodes:
https://www.dremilykiberd.com/podcast/
🎁 Free Gut Masterclass:
How six of my clients healed their gut, lowered antibodies, and lost up to 40 lbs
https://www.dremilykiberd.com/gutfunctionalhealth/
Connect with Dr. Emily
📘 Facebook: Thyroid Strong
https://www.facebook.com/groups/thyroidstrong
📷 Instagram: @thyroid.strong
https://www.instagram.com/thyroid.strong
🎵 TikTok: @dremilykiberd
https://www.tiktok.com/@dremilykiberd
DISCLAIMER
The Thyroid Strong Podcast with Dr. Emily Kiberd is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice. No doctor–patient relationship is formed by listening to this podcast or using any of the information provided. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, delay, or avoid seeking medical advice for any medical condition they may have. Always seek the guidance of your own health care provider for any questions regarding your health or medical conditions. The use of information from this podcast is at the user’s own risk.
In this episode of Thyroid Strong, Dr. Emily Kiberd unpacks another major gut disruptor for women with Hashimoto’s—SIFO, or Small Intestinal Fungal Overgrowth.
If you’ve treated SIBO multiple times and your bloating, fatigue, or brain fog keep returning, it may not be bacterial—it could be fungal. Dr. Emily explains what SIFO is, how it mimics SIBO, and why it often appears after bacterial overgrowth protocols.
You’ll learn how low thyroid function, low stomach acid, sluggish bile flow, stress, and antibiotic use all create the perfect environment for yeast to thrive. Dr. Emily walks through how to test, treat, and rebuild your gut to eliminate fungal overgrowth for good—without getting stuck in restrictive diets or endless antifungal cycles.
This episode gives you a complete roadmap to starve, kill, and rebuild from SIFO—while bringing your nervous system on board so your gut can truly heal.
What You’ll Learn in This Episode✔️ What SIFO is and how it differs from SIBO
✔️ Why fungal overgrowth often develops after SIBO treatment
✔️ How low thyroid, low stomach acid, and sluggish bile flow trigger yeast overgrowth
✔️ The best functional tests for identifying SIFO (GI-MAP, OAT, and more)
✔️ The 3 healing phases: Starve, Kill, and Rebuild
✔️ How to use antifungal herbs and binders without feeling worse
✔️ Why nervous system regulation is the missing piece in gut recovery
✔️ The biggest mistakes women make when treating SIFO
Highlights:00:31 Recap of Last Week's Episode on SIBO
01:00 Introduction to SIFO: Small Intestinal Fungal Overgrowth
01:29 Symptoms and Causes of SIFO
04:15 Testing for SIFO
05:12 Three-Phase Treatment Plan for SIFO
07:16 Nervous System Regulation and SIFO
09:17 Common Mistakes and Final Advice
10:10 Your Next Steps
Links & Resources
👉 Free Gut Masterclass: Learn how six of Dr. Emily’s clients healed their gut, lowered antibodies, and lost up to 40 pounds — Check the masterclass
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Follow Dr. Emily Kiberd & Thyroid Strong:
📘 Facebook: Thyroid Strong 📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong
In this episode of Thyroid Strong, Dr. Emily Kiberd dives deep into one of the most common yet overlooked gut issues for women with Hashimoto’s—SIBO, or Small Intestinal Bacterial Overgrowth.
If you’re eating clean, tracking your macros, working out regularly, and still ending the day looking six months pregnant, this episode is for you.
Dr. Emily breaks down exactly what SIBO is, why it’s so common in women with thyroid issues, and how to properly test for all three types of gas—hydrogen, methane, and hydrogen sulfide. You’ll learn how to use the GI-MAP to spot clues, how low thyroid function and stress set the stage for SIBO, and why nervous system regulation is often the missing link for lasting gut healing.
You’ll walk away knowing how to test (not guess), treat SIBO in phases, and finally reclaim your gut health and energy.
What You’ll Learn in This Episode:✔️ What SIBO is and why it’s common in women with Hashimoto’s
✔️ How sluggish digestion, low stomach acid, and chronic stress trigger bacterial overgrowth
✔️ The 3 types of SIBO gases—and why you must test for all three
✔️ How to interpret “SIBO-suggestive” patterns in your GI-MAP results
✔️ The 3 healing phases: Kill, Repair, and Rebuild
✔️ Why regulating your nervous system is key to long-term gut healing
✔️ The biggest mistakes women make when treating SIBO
✔️ How to tell if your issue is actually SIFO (small intestinal fungal overgrowth)
Highlights:00:26 Understanding SIBO and Its Impact on Women with Hashimoto's
02:18 Symptoms and Diagnosis of SIBO
03:21 Types of SIBO Gases and Testing Methods
06:50 Treatment Phases for SIBO
08:26 Nervous System Regulation and Gut Health
10:17 Common Mistakes and Final Thoughts on SIBO
11:34 Introduction to SIFO and Upcoming Topic
Links & Resources
👉 Free Gut Masterclass: Learn how six of Dr. Emily’s clients healed their gut, lowered antibodies, and lost up to 40 pounds — Check the masterclass
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Link between SIBO and hypothyroidism: PMID: 24944923
Follow Dr. Emily Kiberd & Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong
In this episode of Thyroid Strong, Dr. Emily Kiberd sits down with Christina, a yoga and meditation teacher whose health and energy completely collapsed despite “normal” thyroid labs. What began as daily fatigue, brain fog, and joint pain turned into a journey of discovery, uncovering that the true root cause wasn’t her thyroid alone, but hidden mold exposure in her home.
Christina shares how she went from needing daily naps and months off work to leading a weekend-long women’s retreat and teaching yoga again with renewed energy and joy. Through addressing mold toxicity, supporting drainage and detox pathways, regulating her nervous system, and rebuilding strength through weight training, Christina reclaimed her vitality and purpose.
Her story is a powerful reminder that healing from Hashimoto’s goes beyond medication—it’s about finding and addressing the deeper root causes, trusting your body’s wisdom, and taking courageous, consistent action.
If you’ve ever felt like your labs look good but you still don’t feel like yourself, this episode will give you hope that full recovery is possible.
What You’ll Learn in This Episode:* Christina’s early Hashimoto’s symptoms and what finally pushed her to seek deeper answers * The hidden impact of mold exposure and how moving homes changed everything * Why “normal” thyroid labs don’t always mean true healing * How nervous system regulation supports recovery from mold and autoimmunity * The supplements and drainage protocols that helped her detox safely * The emotional side of healing—trusting the process and staying out of “freeze” * How strength training restored her confidence and energy * Why addressing root cause allows women with Hashimoto’s to thrive again
Highlights00:16 Christina's Health Journey Before Diagnosis
01:05 Discovering Hashimoto's and Initial Struggles
02:47 The Mold Exposure Revelation
03:21 The Decision to Move and Its Impact
05:12 A Remarkable Recovery and Leading a Retreat
06:12 The Power of Mind and Body Healing
09:56 Incorporating Weight Lifting into Recovery
12:03 Returning to Teaching Yoga
13:12 Advice for Others and Final Thoughts
Links & Resources
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Learn my secret to sustainable weight loss for Hashimoto’s.
👉 Join Thyroid Strong Elite: 6-Month Group Coaching
Follow Dr. Emily Kiberd & Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong
In this episode of Thyroid Strong, Dr. Emily Kiberd dives into one of her favorite functional medicine topics—how the changing seasons impact your thyroid, adrenals, and overall energy.
As fall arrives, many women with Hashimoto’s feel an initial burst of motivation… followed by a quick crash. The cooler weather, shorter days, and busier routines can all affect hormone balance and energy output. Dr. Emily explains what’s happening under the hood—from changes in thyroid hormone conversion to shifts in cortisol rhythm—and how to adapt your workouts, nutrition, and lifestyle to stay strong through the season.
You’ll learn why your metabolism might feel slower in colder weather, how to prevent seasonal burnout, and the best workout and food strategies to build resilience instead of exhaustion.
If you’ve ever felt that fall “push” turn into fatigue or flare-ups, this episode will show you how to align your body with the season—not fight against it.
What You’ll Learn in This Episode:✔️ How fall weather and shorter days affect your thyroid and adrenal rhythm
✔️ Why TSH can rise and T3 conversion may drop in colder months
✔️ Common Hashimoto’s symptoms that flare during fall (fatigue, dryness, mood dips, joint pain)
✔️ How to adapt your workouts—3 lifting days, less HIIT, more recovery
✔️ Why shorter, heavier workouts build resilience better than long, high-volume sessions
✔️ The importance of morning sunlight and circadian rhythm support
✔️ How to eat for the season—warm, cooked foods, root veggies, healthy fats, and protein
✔️ How Dr. Emily adjusts client protocols based on labs and seasonal adrenal capacity
Highlights:00:14 Seasonal Effects on Thyroid and Adrenals
03:26 Common Hashimoto's Symptoms in Fall
04:13 Adjusting Workouts for Fall
05:07 Nutrition and Lifestyle Tweaks for Fall
06:42 Supporting Clients in Fall
07:53 Your Next Steps
Links & Resources
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Learn my secret to sustainable weight loss for Hashimoto’s.
👉 Join Thyroid Strong Elite: 6-Month Group Coaching
Follow Dr. Emily Kiberd & Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong
In this episode of Thyroid Strong, Dr. Emily Kiberd dives into one of the most overlooked pieces of the Hashimoto’s puzzle—adrenal function.
If you wake up exhausted, crash mid-day, or find yourself wired at night and unable to sleep, your adrenals may be at the root of it.
Dr. Emily breaks down how your adrenal glands—those two small but powerful glands above your kidneys—regulate your stress response, blood sugar, inflammation, and energy levels. When cortisol and DHEA become imbalanced, it can directly affect thyroid hormone conversion, slow metabolism, increase inflammation, and worsen autoimmune flare-ups.
You’ll learn how to test your adrenal function properly, what lab clues point to dysfunction, and the exact strategies Dr. Emily uses with her 1:1 clients to help women rebuild energy, improve sleep, and finally feel like themselves again.
If your thyroid labs look “fine” but you still feel awful, this episode will help you uncover the deeper layers of your healing journey.
What You’ll Learn in This Episode:* What your adrenal glands actually do—and why they matter for thyroid health * How cortisol, DHEA, aldosterone, and adrenaline impact your energy and mood * Common signs of adrenal dysfunction in women with Hashimoto’s * The right way to test cortisol levels (and why a single blood draw isn’t enough) * How high cortisol blocks T4 to T3 conversion and raises reverse T3 * Why eating breakfast within the first hour of waking is critical for hormone balance * The “adrenal–thyroid–immune trifecta” and how stress drives flare-ups * Simple steps to support your adrenals through nutrition, exercise, and nervous system regulation
Highlights:00:37 Understanding Adrenal Function
01:03 Hormones Produced by Adrenals
02:04 Adrenal Dysfunction Symptoms
02:34 Testing Adrenal Function
04:27 Cortisol and Its Impact on Thyroid
06:13 Adrenal Dysfunction and Gut Health
08:50 Managing Adrenal Dysfunction
10:58 How To Get Support
Links & Resources
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Learn my secret to sustainable weight loss for Hashimoto’s.
👉 Join Thyroid Strong Elite: 6-Month Group Coaching
Follow Dr. Emily Kiberd & Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong
In this episode of Thyroid Strong, Dr. Emily Kiberd is joined by Jackie Ulm, a former Olympian and lifelong athlete, to talk about training hard with Hashimoto’s—and why strength training may be the key to thriving with an autoimmune condition.
Jackie shares her journey from competing in the 2004 Athens Olympics in the hammer throw to being diagnosed with Hashimoto’s in 2008, and how she’s learned to manage symptoms through nutrition, medication, supplementation, and consistent training. From weightlifting to road cycling, Jackie shows that women with Hashimoto’s don’t need to shrink back from exercise, they just need the right approach.
You’ll hear how she balances medication, gluten and dairy-free living, sleep optimisation, and recovery practices to keep her energy and performance high, plus her perspective on why strength training helps women not only feel physically strong but also handle life’s inevitable stresses with more resilience.
If you’ve ever felt hesitant to lift weights because of your Hashimoto’s diagnosis, this episode is a must-listen. Jackie’s story is both inspiring and practical—reminding us that strength and autoimmune disease can co-exist, and that consistency is often more important than perfection.
What You’ll Learn in This Episode:* Jackie’s path from high school athlete to Olympian in the hammer throw * Her Hashimoto’s diagnosis in 2008 and the surprising reaction from her naturopath * Why gluten and dairy removal made a major difference in her symptoms * How she combines T3/T4 medication with supplements for long-term management * What zone 2 training is and why she integrates it with lifting * The role of sleep, recovery, and smart nutrition in keeping symptoms at bay * Why strength training helps women show up to stress differently * Practical advice for women starting their weightlifting journey *
Highlights:00:00 Introduction and Athletic Background
01:24 Olympic Journey and Hashimoto's Diagnosis
03:18 Managing Hashimoto's with Diet and Exercise
11:15 Fitness Routine and Training Philosophy
14:27 Recovery and Sleep Strategies
21:40 Empowering Women Through Weightlifting
23:29 Building Consistency in Fitness
25:22 Managing Hashimoto's and Mental Clarity
27:34 Stress Management and Weightlifting
30:52 Post-Workout Routines and Dietary Adjustments
33:47 Effective Upper Body Workouts
37:58 Dealing with Soreness and Injury
42:39 Starting with CrossFit and Finding Good Coaching
44:34 The Olympic Experience
46:32 Encouragement for Women to Start Weightlifting
Links & Resources
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Learn my secret to sustainable weight loss for Hashimoto’s.
👉 Join Thyroid Strong Elite: 6-Month Group Coaching
Follow Dr. Emily Kiberd & Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong
In this episode of Thyroid Strong, Dr. Emily Kiberd explores why elimination diets may no longer be serving you if you’re still bloated, fatigued, or inflamed—despite cutting out all the “trigger” foods. While elimination diets can be a powerful temporary tool to reduce inflammation, most women with Hashimoto’s get stuck in restriction mode and never move into the key next phase: reintroduction.
Emily breaks down the truth about why food isn’t always the problem and how your digestion, nervous system, and chewing habits may be keeping you stuck. You’ll learn why nervous system regulation before meals is just as important as what’s on your plate, and practical steps to finally start absorbing your nutrients, calming symptoms, and reclaiming food freedom.
If you’ve plateaued in your weight loss or symptom relief, or feel anxious and restricted around food, this episode will show you how to move beyond endless elimination and start rebuilding strong digestion from the top down.
What You’ll Learn in This Episode:
- Why elimination diets are only meant to be temporary
- The key role of the reintroduction phase (and why most people skip it)
- Signs your elimination diet is no longer serving you
- How digestion starts in the brain: the north-to-south process explained
- Why nervous system regulation is essential before eating
- Three simple practices to shift into “rest and digest” mode before meals
- How poor chewing habits lead to bloating and malabsorption
- Practical strategies to support stomach acid, enzymes, and reintroduction safely
Highlights:
00:28 The Problem with Elimination Diets
02:19 Understanding Digestion: The North to South Process
03:54 The Importance of a Calm Nervous System for Digestion
04:51 Practical Tips for Better Digestion
06:03 Beyond Elimination Diets: A New Strategy
07:13 How to Get Support Through 1:1 Functional Medicine Coaching
Links & Resources
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Learn my secret to sustainable weight loss for Hashimoto’s.
👉 Join Thyroid Strong Elite: 6-Month Group Coaching
Follow Dr. Emily Kiberd & Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong
In this episode of Thyroid Strong, Dr. Emily Kiberd tackles one of the most overlooked but surprisingly common root causes she sees in her one-on-one clients: parasites.
While often considered taboo to talk about in the U.S., parasites like giardia, hookworm, roundworm, and blastocystis hominis are not just something you pick up while traveling abroad. They are far more common — even in developed countries — and can silently drain your energy, inflame your gut, block nutrient absorption, and prevent you from building muscle, regardless of how clean you eat or how heavy you lift.
Dr. Emily explains the hidden ways parasites sneak into our bodies, why women with Hashimoto’s are particularly vulnerable, and how infections can mimic or trigger thyroid flares. She also shares the advanced testing she uses beyond the standard GI Map to identify what’s really going on, so her clients can stop guessing and start healing.
If you’ve been hitting the gym, eating protein, and still feel bloated, foggy, and stuck in a body that won’t respond, this episode may reveal the missing link.
What You’ll Learn in This Episode:
- Why parasites are massively underdiagnosed in the U.S.
- Common exposures that increase parasite risk (pets, produce, nail-biting, undercooked meat, barefoot walking)
- How parasites block protein absorption and muscle building
- Signs parasites may be silently draining your energy
- Why parasites can trigger thyroid flares through leaky gut and molecular mimicry
- The lab markers that point to parasites (eosinophils, low ferritin, low B12)
- The differences between GI Map testing and microscopy stool tests
- Why personalized functional medicine is essential for parasite treatment
Highlights:
00:26 The hidden threat of parasites
01:56 Common ways you can get parasites
04:48 Impact of parasites on muscle and protein absorption
08:35 Parasites and thyroid health
09:28 Testing for parasites
13:11 How to get support through 1:1 functional medicine coaching
Links & Resources
Apply for 1:1 Thyroid Strong Functional Medicine Coaching Here:
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Learn my secret to sustainable weight loss for Hashimoto’s.
👉 Join Thyroid Strong Elite: 6-Month Group Coaching
Follow Dr. Emily Kiberd & Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong
In this episode of Thyroid Strong, Dr. Emily Kiberd tackles one of the most common questions she hears: “Should I be taking a probiotic?” While probiotics are trendy and heavily marketed, they are not a universal fix and in some cases, like SIBO, they can make symptoms worse.
Dr. Emily unpacks the latest research, when probiotics may help, and when they can backfire, especially for women with Hashimoto’s struggling with bloating, gas, histamine reactions, or constipation. She also shares why stool testing with the GI Map is a game changer for tailoring the right probiotic strains (if any) instead of guessing at the supplement aisle.
If you’ve been reaching for probiotics but still feel brain foggy, bloated, or stuck, this episode will help you understand why and what to do next.
What You’ll Learn in This Episode:
- Why probiotics are not a cure-all and can sometimes worsen symptoms
- How probiotics may flare SIBO and histamine reactions
- Why many probiotic strains don’t survive stomach acid or bile
- The risks of long-term, high-dose probiotic use
- Which probiotic strains may help in specific cases like antibiotic-associated diarrhea
- The connection between probiotics, SIBO, and IBS
- How the GI Map stool test moves you from guessing to clarity
- Why personalized gut healing is key for Hashimoto’s
Highlights:
00:00 Why probiotics aren’t a universal fix
01:26 Probiotics and SIBO: A Cautionary Tale
02:22 Timelines and Limitations of Probiotics
03:28 The GI Map: Personalized Gut Health
04:19 Why root cause coaching goes beyond one-size-fits-all probiotics
Links & Resources
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Learn my secret to sustainable weight loss for Hashimoto’s.
👉 Join Thyroid Strong Elite: 6-Month Group Coaching
Follow Dr. Emily Kiberd & Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong
In this episode of Thyroid Strong, Dr. Emily Kiberd speaks directly to the woman who has tried it all protocols, supplements, elimination diets, food sensitivity testing—and still isn’t seeing results. If you’ve pieced together advice from podcasts, Instagram reels, or your doctor and feel stuck, this is your reality check.
Dr. Emily shares her 6-part checklist to know if it’s time to stop DIY-ing and start working with a functional medicine practitioner who can go deeper into your unique case. From “normal” labs that don’t match how you feel, to shrinking food lists that leave you afraid to eat, these signs reveal when it’s time to move from information overload to personalized, root cause coaching.
If you’ve been spinning your wheels, this episode will help you decide if you’re ready for the next level of healing.
What You’ll Learn in This Episode:
- The 6-part checklist to know if you’re ready for functional medicine coaching
- Why elimination diets often fail to create lasting change
- What “normal labs” really mean when you still feel tired, bloated, or stuck
- How a personalized plan is different from cookie-cutter protocols
- Why being strong and disciplined doesn’t always equal results without root cause work
- Why quick-fix resets don’t work for Hashimoto’s—and what does
- How fear of food signals deeper gut or immune dysfunction
- What makes Dr. Emily’s 1:1 Root Cause Coaching different from anything else out there
Highlights:
00:43 The Exhaustion of DIY Health Solutions
01:44 The Importance of One-on-One Coaching
02:01 Six-Point Checklist for Readiness
06:03 Personalized Functional Medicine Coaching
07:33 How to apply & next steps if you’re ready for deeper healing
Links & Resources
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Learn my secret to sustainable weight loss for Hashimoto’s.
👉 Join Thyroid Strong Elite: 6-Month Group Coaching
Follow Dr. Emily Kiberd & Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong
In this episode of Thyroid Strong, Dr. Emily Kiberd explores the one piece most healing protocols miss: your mindset. You can run all the labs, take the right supplements, and follow a perfectly balanced macro plan but if your mindset isn’t aligned, you’ll stay stuck.
Dr. Emily shares five powerful mindset shifts that transform healing from something you “try” to something that becomes part of your identity. From letting go of perfectionism to seeing setbacks as data (not failure), you’ll learn how to reframe your healing journey so you feel strong, resilient, and empowered in your body again.
These shifts are not optional they’re foundational to thriving with Hashimoto’s.
What You’ll Learn in This Episode:
- Why healing is not linear and how to see setbacks as data, not failure
- How to embrace progress over perfection (80% on point = A+ student)
- Why strength beats fragility in your healing journey
- How lifting weights rewires not just your muscles, but your mindset
- Why nourishing your body beats restriction, shame, or blame
- What it means to be the CEO of your own health
- Why rest is not lazy—it’s part of your prescription
- How shifting your mindset unlocks sustainable healing with Hashimoto’s
Highlights:
00:20 The Importance of Mindset in Healing
01:04 Mindset Shift #1: Healing is Not Linear
04:10 Mindset Shift #2: Strength Over Fragility
05:42 Mindset Shift #3: Fuel and Nourish Your Body
06:52 Mindset Shift #4: Be the CEO of Your Health
08:58 Mindset Shift #5: Rest is Not Lazy
11:41 How to get started
Links & Resources
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Learn my secret to sustainable weight loss for Hashimoto’s.
👉 Join Thyroid Strong Elite: 6-Month Group Coaching
Follow Dr. Emily Kiberd & Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong
In this episode of Thyroid Strong, Dr. Emily Kiberd shares the exact step-by-step method she uses to set calories and macros for her one-on-one and group coaching clients with Hashimoto’s. If you’ve tried eating less and moving more only to hit a wall with fatigue, stalled weight loss, or muscle loss, this episode is for you.
Dr. Emily explains why the “eat less, move more” approach backfires for women with Hashimoto’s, how to calculate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE), and how to build a protein-forward plan that protects your thyroid, preserves muscle, and helps you finally see results.
You’ll also learn why keto often works against Hashimoto’s healing, how to reverse diet if you’ve been chronically undereating, and why protein is the most powerful macro for Hashimoto’s weight loss.
What You’ll Learn in This Episode:
- Why “eat less, move more” doesn’t work for Hashimoto’s
- How to calculate your BMR and TDEE step by step
- The role of protein in preserving muscle and supporting thyroid health
- Animal protein vs. plant protein: what 30 grams really looks like
- How to set carbs based on activity level (and why most Hashi women undereat carbs)
- Why is fat the hardest macro to control when protein intake goes up
- When and how to use reverse dieting after years of undereating
- Why keto often backfires on thyroid function, digestion, and long-term weight loss
- A sustainable strategy for setting calories and macros that match your workouts
Highlights:
00:08 Understanding Calories and Macros for Hashimoto's
05:40 The Importance of Protein in Your Diet
09:04 Setting Carbs and Fats for Optimal Health
12:37 Why Keto is Not Recommended for Hashimoto's
14:04 How Dr. Emily Can Help You 1:1 with Coaching & Support
Links & Resources
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Learn my secret to sustainable weight loss for Hashimoto’s.
👉 Join Thyroid Strong Elite: 6-Month Group Coaching
Follow Dr. Emily Kiberd & Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong
In this episode of Thyroid Strong, Dr. Emily Kiberd reveals the five most common root causes of belly bloat she sees in women with Hashimoto’s—and why simply “eating clean” isn’t always enough to fix it.
If you’ve been gluten-free, hitting your protein goals, maybe even tracking your food, yet your belly still swells by lunchtime, this episode is for you. Dr. Emily pulls back the curtain on infections, digestive imbalances, and environmental triggers that keep your gut inflamed and bloated—often without you realizing it.
From upper belly distension after meals to lower belly bloating that makes you feel six months pregnant, you’ll learn how to connect your symptoms to specific root causes and which tests can confirm what’s really going on. These aren’t quick-fix tips—they’re functional medicine strategies designed to help you uncover the “why” behind your bloat and create a targeted plan for relief.
What You’ll Learn in This Episode:
- The five root causes of belly bloat most doctors overlook
- How H. pylori suppresses stomach acid and stalls digestion
- The telltale signs of SIBO and why low FODMAP is only a bandaid
- How sluggish bile flow or low enzyme output causes fat-related bloat
- Why parasites can be present even without international travel
- How mold exposure disrupts gut balance and slows motility
- The functional lab tests that reveal hidden gut and toxin triggers
- Why bloating is a red flag for deeper imbalances in Hashimoto’s
Highlights:
00:00 Welcome & share something your endocrinologist will not tell you
00:54 Root Cause #1: Helicobacter Pylori
02:09 Root Cause #2: Small Intestinal Bacterial Overgrowth (SIBO)
03:06 Root Cause #3: Fat Digestion Issues
04:28 Root Cause #4: Parasites
05:38 Root Cause #5: Mold Exposure
06:41 Recap & next steps for getting clarity and relief
Links & Resources
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Learn my secret to sustainable weight loss for Hashimoto’s.
👉Join Thyroid Strong Elite: 6-Month Group Coaching
Follow Dr. Emily Kiberd & Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong
In this episode of Thyroid Strong, Dr. Emily Kiberd gets real about what it’s like to navigate Hashimoto’s as a busy mom—and how to stop feeling stuck in a body that doesn’t feel like yours.
From school drop-offs and Zoom calls to reheated coffee and managing thyroid symptoms, it’s no wonder Hashi moms feel exhausted and inflamed. But here’s the truth: healing doesn’t require perfection—it requires a plan that works for your life.
Dr. Emily shares her top three Hashi Mom Hacks for losing weight, rebuilding energy, and being more present for your kids (without spending hours in the kitchen or working out 6 days a week).
Whether you're newly postpartum, managing a career, or constantly googling “what actually works for Hashimoto’s,” this episode cuts through the noise with practical, proven strategies from a fellow mama who's been there.
What You’ll Learn in This Episode: Why most weight loss and fatigue protocols don’t work for moms with Hashimoto’s * What you don’t need to do (hint: it’s not 6 workouts/week or cooking every meal from scratch) * How walking after meals can regulate blood sugar and reduce inflammation * Why 30g of protein per meal is the sweet spot for energy, cravings, and lean muscle * The 6 movement patterns to focus on for efficient, effective strength workouts * Real-life strategies to stay consistent (even when you're tired, busy, or overwhelmed) * Why your workouts should fuel* your day, not drain it * How to stop guessing and build a personalized plan that actually works
Highlights:
00:33 Navigating Hashimoto's as a Busy Mom
01:37 Real-Life Hashi Mom Hacks
03:31 Creating a Sustainable Plan
06:33 The Hashi Mom Power Plan
12:33 Client Success Stories
16:40 Your Next Steps
Links & Resources
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Join Thyroid Strong Elite: 6-Month Group Coaching
👉 Join Thyroid Strong
Book a free discovery call with me
👉 Schedule a Discovery Call
Follow Dr. Emily Kiberd and Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong on TikTok
In this episode of Thyroid Strong, Dr. Emily Kiberd unpacks one of the most overlooked (yet crucial) pieces of Hashimoto’s healing: the terrain theory.
We’re often so focused on protocols to kill mold, parasites, SIBO, or H. pylori that we miss the second half of the equation rebuilding our inner ecosystem to be more resilient, robust, and resistant to future exposures.
Because here’s the truth: mold, viruses, gut infections, and toxins are everywhere. It’s not if you get exposed it’s how well your body can handle it.
Dr. Emily shares how she helps women with Hashimoto’s stop the cycle of reinfection and fatigue by rebuilding the terrain through nutrient repletion, gut repair, nervous system support, and immune resilience.
Whether you’re struggling with recurring gut issues, mold sensitivity, or autoimmune flare-ups that just won’t quit this episode offers a whole new way to think about healing.
What You’ll Learn in This Episode:
✔️ What terrain theory is—and why it matters for Hashimoto’s
✔️ Why gut infections come back (even after treatment)
✔️ How to rebuild your inner ecosystem after the “kill phase”
✔️ What makes someone a more susceptible host (and how to change that)
✔️ Supplements and lifestyle strategies to restore immune resilience
✔️ The role of nervous system regulation in mold recovery
✔️ What to do between conventional treatment rounds to feel better
✔️ How to become more robust, resilient, and bounce back faster after exposure
Highlights:
00:25 Understanding Terrain Theory
03:29 Gut Health and Terrain Theory
04:18 Rebuilding Your Inner Ecosystem
06:46 Addressing Autoimmunity and Inflammation09:07 Mold Exposure and Resilience
10:53 Practical Strategies for Robust Health
13:27 Your Next Steps
Links & Resources
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Join Thyroid Strong Elite: 6-Month Group Coaching
👉 Join Thyroid Strong
Book a free discovery call with me
👉 Schedule a Discovery Call
Follow Dr. Emily Kiberd and Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong on TikTok
In this episode of Thyroid Strong, Dr. Emily Kiberd shares a powerful reframe on time, energy, and value for women with Hashimoto’s who feel stuck, exhausted, and frustrated by their lack of progress despite doing everything “right.”
Inspired by a popular Instagram post about time management, Dr. Emily unpacks why the high-achiever, hustle-hard mentality doesn’t work for Hashimoto’s—and what to focus on instead if you’re trying to get your energy back, lose weight, and feel like yourself again.
Through three client stories, she walks you through what might actually be zapping your energy (it’s not laziness), and how to finally uncover the root causes that conventional medicine often overlooks—like SIBO, adrenal dysfunction, or H. pylori.
This episode is your permission slip to stop shaming yourself and start healing from the inside out.
What You’ll Learn in This Episode:
- Why time isn’t your issue—energy is
- The link between fatigue and failed weight loss efforts
- Real-life client cases that reveal hidden energy zappers
- The root causes of Hashimoto’s fatigue (beyond labs and meds)
- What conventional medicine often misses in the diagnostic process
- How to tell if gut issues, overtraining, or adrenal fatigue are your roadblocks
- What it really takes to feel like yourself again—and stay that way
Highlights:
00:03 The Instagram Post on Time Management
00:52 Hashimoto's and Time Management
02:45 The Importance of Energy for Hashimoto's Patients
06:03 Client Success Stories: Lisa's Journey
09:04 Client Success Stories: Selena's Journey
11:28 Client Success Stories: Kelly's Journey
14:46 How you can heal with Hashimoto’s: Next Steps
Links & Resources
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Learn my secret to sustainable weight loss for Hashimoto’s.
👉Join Thyroid Strong Elite: 6-Month Group Coaching
Book a free discovery call with me
Follow Dr. Emily Kiberd and Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong on TikTok
In this episode of Thyroid Strong, Dr. Emily Kiberd breaks down one of the most overlooked but transformational areas of healing for women with Hashimoto’s: sleep. If you’re waking up at 2 AM with a racing mind, lying in bed for hours despite being bone-tired, this episode is for you.
Before jumping into thyroid labs, adrenal tests, or gut protocols, Dr. Emily explains why sleep is the very first thing she addresses in her root cause functional medicine practice—and why fixing your sleep might be the fastest way to restore your energy, focus, and vitality.
Through six real-life client stories, Dr. Emily unpacks what could actually be waking you up in the middle of the night—from cortisol spikes and blood sugar crashes, to hidden mold exposure, parasites, hormone shifts, and even undiagnosed sleep apnea. These aren’t surface-level tips—these are functional medicine strategies that transform lives.
What You’ll Learn in This Episode:
- How sleep impacts every part of your healing journey with Hashimoto’s
- Why tracking deep sleep matters more than hours slept
- How stress, blood sugar, and mold can quietly sabotage your sleep
- What most GI and hormone labs miss when it comes to sleep issues
- Why a “normal” looking GI-MAP doesn’t rule out parasites
- What to ask your provider about sleep apnea (even if you “sleep fine”)
- The root cause approach to reclaiming deep sleep, energy, and your life
Highlights:
00:00 Welcome & why sleep is the first place to start
01:20 The four foundational pillars of healing
03:14 Client story: Waking at 2:30 AM with racing thoughts
05:32 How to track your deep sleep and cortisol accurately
08:57 The blood sugar crash no one was catching
13:00 The overlooked role of mold and home health
17:41 Nighttime parasite activity and travel history
22:28 How perimenopause impacts your sleep hormones
26:10 Why sleep apnea often gets missed in exhausted women
33:50 What to do next: Testing, tools, and your healing roadmap
Links & Resources
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Learn my secret to sustainable weight loss for Hashimoto’s.
👉Join Thyroid Strong Elite: 6-Month Group Coaching
Book a free discovery call with Dr. Emily Kiberd
Myofunctional therapist Dr. Emily recommends:
👉 Kimmy Herrera at Smile Airway Health (telehealth available)
Follow Dr. Emily Kiberd and Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong on TikTok
In this episode of the Summer Survival Series, Dr. Emily Kiberd tackles one of the most socially loaded and symptom-triggering events of summer for women with Hashimoto’s: the backyard barbecue.
From sneaky sugar-laden sauces to raw veggies that destroy your gut, to handling peer pressure when you say “no” for the 50th time…this episode is packed with smart strategies and mindset shifts to help you enjoy BBQ season without crashing your energy, triggering your symptoms, or feeling like a social outcast.
What You’ll Learn in This Episode:
- The biggest food traps hiding at every summer BBQ
- Why raw broccoli and BBQ sauce could be messing with your thyroid
- How “naked carbs” spike your blood sugar and how to avoid them
- The one question to ask the host before loading your plate
- The best pre-party snack to prevent hangry choices
- How to enjoy a drink (if you choose to) without wrecking your gut
- The mindset shift that makes you feel strong and empowered…not deprived
Highlights:
00:00 Introduction to Summer Survival Series
00:30 Navigating Barbecue Season with Hashimoto's
01:34 Understanding the Impact of Sauces and Carbs
03:05 The Problem with Raw Cruciferous Vegetables
03:56 Avoiding Mayonnaise and Social Pressure
05:39 The Blood Sugar Rollercoaster
06:20 Prioritizing Protein and Cooked Vegetables
08:24 Alcohol and Social Gatherings
08:53 Pre-Event Preparation and Peer Pressure
09:49 Post-Event Recovery
Links & Resources
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching – Dr. Emily Kiberd
Learn my secret to sustainable weight loss for Hashimoto’s
👉 Join Thyroid Strong Elite: 6-Month Group Coaching
Low-sugar BBQ sauce rec (add brand/link if available)
Follow Dr. Emily Kiberd and Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong on TikTok
In this episode of the Summer Survival Series, Dr. Emily Kiberd dives into a hidden struggle many women with Hashimoto’s face when traveling: vacation bloat, gut issues, and digestive setbacks. If you’ve ever returned from a trip feeling puffy, gassy, constipated—or like you're recovering from more than jet lag—this episode is for you.
Dr. Emily shares why travel can wreak havoc on your gut, especially if you have autoimmune inflammation, and outlines the exact supplement protocol she takes on trips to keep her digestion happy and her energy strong.
What You’ll Learn in This Episode:
- Why traveling causes gut issues—even if you’re eating clean
- How altitude, new foods, and jet lag affect digestion
- What “travelers’ constipation” is and why your nervous system plays a role
- The 6 must-have supplements to bring on your next trip
- When to get tested for parasites or gut infections after travel
- Why bloating, brain fog, or food sensitivities may be signs of deeper gut trouble
Highlight:
00:00 Welcome to the Summer Survival Series
00:20 Traveling with Hashimoto's: The Struggles
01:11 Why Travel Disrupts Digestion
04:06 Understanding Digestive Issues While Traveling
07:09 Essential Supplements for Travel
09:36 Real-Life Travel Stories and Solutions
13:24 Action Plan for Your Next Trip
14:15 Conclusion and Next Week's Preview
Links & Resources
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching - Dr. Emily Kiberd
Learn my secret to sustainable weight loss for Hashimoto’s.
👉Join Thyroid Strong Elite: 6-Month Group Coaching
Check the filtered water bottle here.
Follow Dr. Emily Kiberd and Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong on TikTok
In this solo episode of Thyroid Strong, I kick off the Summer Survival Series by tackling something most women with Hashimoto’s aren’t warned about: how summer heat + intense workouts can wreck your energy, your sleep, and your recovery.
I share the science behind why your thyroid struggles more in the heat, especially during high-intensity training, and the surprising impact this combo has on cortisol, hydration, and recovery. Plus, I’ll walk you through practical tips to adjust your workout routine for the season—without giving up your strength goals.
This episode is for every Hashi woman wondering why she crashes after a workout and how to stay strong without burning out in the summer heat.
What You’ll Learn in This Episode:
- Why summer heat makes symptoms worse for women with Hashimoto’s
- The cortisol, histamine, and hydration connection
- How to adjust workout intensity without sacrificing strength
- Best times to work out in hot climates
- Indoor alternatives to keep your steps up
- A weekly action plan to avoid energy crashes
Highlight:
00:00 Kicking off the Summer Survival Series with Hashimoto’s
00:08 The Summer Struggle with Hashimoto's
00:56 Understanding the Impact of Heat on Your Thyroid
04:11 Strategies for a Thyroid-Friendly Summer Workout
05:43 Practical Tips for Staying Active in the Heat
07:16 Hydration and Recovery Tips
07:46 Action Plan for a Healthy Summer
Links & Resources
Apply for 1:1 Root Cause Functional Medicine Coaching
👉 1:1 Functional Health Coaching - Dr. Emily Kiberd
Learn my secret to sustainable weight loss for Hashimoto’s.
👉Join Thyroid Strong Elite: 6-Month Group Coaching
Walking pad recommendation
👉 https://www.dragondoor.com/?apid=tstrong
In this powerful episode of Thyroid Strong, I sit down with my inspiring client, Allison, a homeschooling mom of two who went from taking a 2-hour nap every dayery day and feeling like she was sitting on the sidelines of her life to hiking 10+ miles without crashing. Diagnosed with Hashimoto’s, Allison once believed naps and low energy were just her “normal.” But after working together in the Thyroid Strong program, everything changed.
We discuss what wasn’t working in the past (here’s the deets a 6 month AIP protocol with no change in weight), how she took bold action on root causes like sleep apnea, H Pylori infection, mold exposure, and nervous system dysregulation, and the mindset shift that helped her reclaim her strength. This is a must-listen if you’ve ever felt like fatigue was running your life.
In This Episode, You’ll Learn:
- The real impact of chronic fatigue and how it stole moments with her kids
- How addressing sleep apnea and airway health helped restore her energy
- What it's like to lift heavy (hello, Turkish get-ups!) while healing Hashimoto’s
- The emotional toll of feeling “lazy” and how she rewrote that story
- Why regulating your nervous system can feel more energizing than a nap
- Her advice to any woman feeling stuck or discouraged by her diagnosis
Highlight:
00:00 Introduction and Special Guest Announcement
00:09 Client's Initial Struggles and Goals
00:48 Journey to Recovery: Initial Steps
01:58 In-Depth Client Interview: Reflecting on the Past
05:20 Challenges and Discoveries: Sleep and Energy
10:28 Exploring Solutions: Sleep Apnea and Beyond
13:51 Nervous System Resets and Overcoming Overwhelm
18:05 Success Stories and Final Sharing
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
Learn my secret to sustainable weight loss for 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
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
In this episode of Thyroid Strong Podcast, Dr. Emily Kiberd, a chiropractor and functional medicine practitioner, discusses the overlooked but significant role of mold exposure in the healing journey of Hashimoto's disease. She shares her personal battle with severe fatigue and other symptoms despite following autoimmune protocols. Dr. Kiberd highlights how mold exposure can exacerbate symptoms by increasing histamine response and damaging the gut lining and immune system. She explains the complexities of diagnosing mold exposure and provides insight into effective remediation and detoxification strategies.
Additionally, she shares the success story of a client who overcame similar challenges by addressing mold exposure. The episode concludes with information about an upcoming live mold masterclass to dive deeper into identifying and mitigating mold-related health issues.
👉 Save your seat here: https://thyroidstrong.thrivecart.com/live-mold-masterclass/
00:00 Introduction to Thyroid Strong Podcast
00:08 The Struggle with Hashimoto's Symptoms
00:26 Unveiling the Hidden Culprit: Mold Exposure
00:48 Personal Journey and Discoveries
01:17 Common Symptoms and Misdiagnoses
02:12 The Overlooked Connection Between Mold and Gut Health
11:09 Real-Life Case Studies and Success Stories
14:43 Steps to Identify and Address Mold Exposure
17:33 Upcoming Mold Masterclass
18:28 Invitation to the Masterclass
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
Follow Dr. Emily Kiberd and Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong on TikTok
In this episode, Mary shares her journey with Hashimoto's disease, thyroid management, and related health challenges. The discussion covers a variety of personal experiences, including switching endocrinologists, dealing with the side effects of medications like Synthroid and Cytomel, and struggling with weight loss. The conversation also delves into the role of diet, highlighting the significance of an AIP diet, gluten-free diet, and the impact of inflammation and gut health on thyroid function. The importance of proper gut function, the benefits of yoga and strength training, and managing food sensitivities and seasonal allergies are also explored.
If you’ve ever been told “your labs are fine” but still feel exhausted, inflamed, or reactive to food, this episode is packed with insights. Dr. Emily breaks down how poor T4-to-T3 conversion is often linked to gut inflammation, why stool testing can reveal more than your doctor’s blood panel, and how simple modifications in strength training can support joint health even after cancer treatment and menopause.
Highlight:
00:00 Introduction to Mary and Personal Health Journey
00:19 Thyroid Strong Program Sale Details
01:05 Mary's Thyroid Journey and Weight Loss
02:02 Challenges with Endocrinologists and Medication
03:19 Gut Health and Thyroid Conversion Issues
05:53 Food Sensitivities and Histamine Reactions
15:30 Exercise and Physical Activity with Thyroid Issues
21:06 Focusing on Strength and Gradual Progression
21:45 Navigating the Program and Specific Exercises
22:11 Modifications for Joint Pain and Bone Spurs
25:20 Supplements for Joint Pain and Overall Health
28:05 Thyroid Health and Lab Results Discussion
38:11 Gut Health and Elimination Diets
40:53 Hormone Supplements and Menopause
41:48 Conclusion and Program Promotion
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
Follow Dr. Emily Kiberd and Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong on TikTok
Transforming with Thyroid Strong: A Journey of Strength and Healing with Barbie Beavers
Dr. Emily Kiberd introduces Barbie Beavers, a past Thyroid Strong member who shares her transformative journey. Barbie discusses her significant results in weight loss, increased energy levels, and joint stability aimed at avoiding osteoporosis. They explore Barbie's history with Hashimoto's, various injuries, and the role weightlifting played in her recovery and overall well-being. Dr. Kiberd also highlights a special sale and bonuses for Thyroid Strong, a six-week course designed for women with Hashimoto's to build strength and confidence. Full of insightful tips on overcoming fear of weightlifting, modifying exercises, and sustaining motivation, this episode is a testament to the power of persistence and proper guidance.
00:00 Introduction and Special Guest Announcement
00:24 Thyroid Strong Program Details and Benefits
01:47 Welcoming Barbie Beavers
02:08 Barbie's Health Journey and Family History
05:04 Challenges and Experiences with Yoga
07:20 Transition to Weightlifting and Thyroid Strong
13:22 Program Structure and Personal Adjustments
14:58 Energy Levels and Thyroid Lab Results
15:56 Discovering Thyroid Issues
16:29 Chiropractic Adjustments and Pelvic Stability
17:18 Managing Shoulder and Back Pain
18:35 The Importance of Proper Lifting Techniques
19:59 Overcoming Injuries and Staying Motivated
24:11 Investing in Home Workout Equipment
27:09 Transitioning from Yoga to Strength Training
28:49 The Benefits of Strength Training for Women
29:49 Final Thoughts and Encouragement
To jump on this special discount of Thyroid Strong, $200 off, 40% off before 5/22/25! Go to www.dremilykiberd.com/tssummer/
Transforming Health and Life with Thyroid Strong: A Hashimoto's Success Story
In this episode of the Thyroid Strong Podcast, Dr. Emily Kiberd interviews a remarkable mother of two, Sarah, who shares her transformative journey with Hashimoto's. Initially struggling with weight loss, fatigue, and inflammation despite intense workouts, she discovered the Thyroid Strong program. Over six weeks, she experienced significant health improvements, including weight loss, reduced inflammation, and increased energy levels. Amid her success, Thyroid Strong is offering a special discount, emphasizing thyroid-friendly workouts and wellness tips to address root causes of Hashimoto's. Join the conversation and explore how Thyroid Strong can change your life.
00:00 Introduction and Special Guest Announcement
00:34 Success Story: A Mother's Transformation
00:55 Thyroid Strong Program Details and Discount
01:52 Guest's Journey Before Thyroid Strong
02:55 Initial Skepticism and Early Results
03:39 Overcoming Inflammation and Autoimmune Challenges
04:08 High-Intensity Workouts and Their Impact
05:51 Positive Changes and Increased Energy
10:43 Disney Trip: A Testament to Strength
14:49 Removing Restrictions and Gaining Freedom
17:18 Final Thoughts and Encouragement
17:52 Special Offer at dremilykiberd.com/tssummer
To get in on the 40% off of Thyroid Strong, the only doctor designed workout program for the Hashi ladies: www.dremilykiberd.com/tssummer/
Are you tracking your macros, lifting weights, cutting gluten—and still not losing weight with Hashimoto’s? What could be the missing piece?
In this solo episode of Thyroid Strong, Dr. Emily Kiberd dives into a rarely discussed but shockingly common root cause behind weight loss resistance in women with Hashimoto’s: parasites. Yes, even if you haven’t left the country, parasites could be hijacking your gut health, tanking your energy, and blocking your metabolism.
Emily breaks down how parasites are more than just a travel concern—they're a stealthy and often-overlooked factor in inflammation, autoimmune flares, nutrient deficiencies, and the inability to lose weight despite doing everything “right.”
Highlight:
00:00 Introduction to Thyroid Strong Podcast
00:24 The Hidden Culprit: Parasites and Weight Loss Resistance
00:51 Understanding Parasites and Their Impact
01:54 Common Sources of Parasite Exposure
03:58 Parasites and Hashimoto's: The Connection
06:29 Symptoms and Diagnosis of Parasite Infections
10:15 Client Success Stories: Overcoming Parasite Infections
17:45 Effective Treatment Approaches for Parasites
19:02 Steps to Address Parasite Infections
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
Follow Dr. Emily Kiberd and Thyroid Strong:
📘 Facebook: Thyroid Strong
📷 Instagram: @thyroid.strong
🎵 TikTok: Thyroid Strong on TikTok
In this episode of the Thyroid Strong Podcast, Dr. Emily Kiberd sheds light on the often-overlooked connection between H. Pylori infections and thyroid issues, particularly in women with Hashimoto's.
Despite a clean diet, proper supplementation, and regular workouts, many still struggle with fatigue, brain fog, and stubborn weight. Could a stealth infection in your gut be to blame?
Dr. Kiberd explains what H. Pylori is, how highly transmissible it is, how you can get it, how to test for it, and the steps you can take to address it. She cites the research on how H pylori can trigger Hashimoto’s and how addressing it can decrease your thyroid antibodies.
Tune in for invaluable insights and practical advice to finally identify the missing piece in your thyroid health journey.
00:00 Better understand H Pylori Symptoms
01:01 What is H. Pylori
02:22 H Pylori Transmission and Prevalence
03:04 Symptoms and Impact of H Pylori on Hashimoto's
04:58 Research and Studies showing the connection between Hashimoto’s and H Pylori
10:48 Testing options for H. Pylori
13:35 Treatment Options for H Pylori
16:09 How to work 1:1 with Dr Emily Kiberd in her Root Cause Functional Medicine Practice
How to work 1:1 with Dr Emily Kiberd in her Root Cause Functional Medicine Practice: https://www.dremilykiberd.com/functional-health/
Ever wonder if there's a way to build strength without exhausting your joints or lifting heavy weights week after week? In this powerful episode, Dr. Emily Kiberd is joined by BFR expert, educator, and physical therapist Nicholas Rolnick to dive into the science and strategy behind Blood Flow Restriction (BFR) training, a game-changer for women navigating autoimmunity, menopause, fatigue, and injury recovery.
Together, they unpack how BFR simulates high-intensity workouts using low loads, making it ideal for those with joint pain, muscle fatigue, or limited energy. You’ll learn why muscle is medicine, how BFR supports bone health, and what kind of cuff or protocol is right for you.
Nick also shares research-backed insights on how to build muscle safely at home, how BFR training affects soreness and recovery, and why muscle mass is crucial for aging well and regulating inflammation.
Whether you're new to BFR or ready to deepen your training, this episode is full of practical tips, clinical nuance, and the next steps you can take right now.
Highlight:
00:00 Welcoming Dr. Nick Rolnick
00:17 Understanding Blood Flow Restriction (BFR)
01:12 Mechanics and Benefits of BFR
02:28 Practical Applications of BFR
03:48 Physiological Insights and Adaptations
05:33 Muscle Mass and Strength Training
06:56 Client Experiences and Practical Tips
20:38 Effective Repetition Range for Hypertrophy
30:59 Debating the Relationship Between Soreness and Muscle Damage
31:50 Blood Flow Restriction Training: A Versatile Tool for All
32:08 Innovative Applications of BFR in Critical Care
32:43 Cardioprotective Effects of Blood Flow Restriction
33:34 Optimizing BFR Protocols to Minimize Soreness
34:04 The Science Behind Muscle Fatigue and BFR
36:01 BFR for Autoimmune and Menopausal Populations
37:09 Comparing BFR to Traditional Strength Training
41:30 BFR's Impact on Bone Health
44:21 Choosing the Right BFR Equipment
52:34 Safe and Effective BFR Programming
55:47 Where to Learn More About BFR
Connect with Nicholas Rolnick:
Instagram: https://www.instagram.com/thehpm
Learn About BFR Training:
https://www.thebfrpros.com/
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’re looking for the only doctor-designed workout program for women with Hashimoto's:
Workout for Hashimoto's - Thyroid Strong
Follow Dr. Emily Kiberd and Thyroid Strong on:
Facebook: Thyroid Strong | Facebook
Instagram: @thyroid.strong
TikTok: Thyroid Strong on TikTok
Struggling to build muscle even though you're lifting weights and eating protein? You’re not alone. In this solo episode, Dr. Emily Kiberd breaks down the hidden ways Hashimoto’s thyroiditis sabotages your strength, energy, and recovery even when you’re doing everything right.
You’ll learn how low thyroid hormones, chronic inflammation, and poor mitochondrial function all play a role in breaking down muscle tissue—and why traditional strength training might be doing more harm than good. From common workout mistakes to smarter, more supportive strategies, this episode is packed with practical insights.
If you’ve been hitting the gym but not seeing results or worse, feeling exhausted afterward, this episode will help you understand why and show you the path toward sustainable strength and energy.
Dr. Emily shares how Hashimoto’s contributes to muscle loss and fatigue, and why traditional workouts often backfire. She breaks down common training mistakes, smarter strategies for building strength without burnout, and how nutrition and thyroid optimization play a key role. Plus, learn how Thyroid Strong Elite can support your fitness and healing journey.
If you are looking specifically to lose weight with Hashimoto’s by dialing in your calories and macros, jump into Thyroid Strong Elite: dremilykiberd.com/elite
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
Follow Dr Emily Kiberd and Thyroid Strong on:
Facebook: Thyroid Strong | Facebook
Instagram:
Instagram (@thyroid.strong)
TikTok:
Thyroid Strong on TikTok
In this episode of the Thyroid Strong podcast, Dr. Emily welcomes Dr. Kasey Holland, a leading expert in Epstein-Barr Virus (EBV) and integrative approaches to chronic illness. Together, they unpack the role EBV plays in women with Hashimoto’s, why reactivation is so common, and how it’s often an overlooked contributor to persistent fatigue and inflammation.
The conversation explores how EBV is tested, why foundational habits like hydration, sunlight, and movement matter more than most realize, and how complex layers—like mold, stress, or mitochondrial dysfunction—can keep the body stuck. Dr. Holland shares real case examples, treatment priorities, and insights into using antiviral herbs, nutrients, and clinical strategies that support long-term healing.
If you’ve been told your labs are “normal” but still don’t feel well, this conversation offers practical guidance and hope.
Highlight:
00:00 Welcoming Dr. Kasey Holland
00:32 What is Epstein-Barr Virus (EBV)?
01:39 The Link Between EBV and Hashimoto’s
02:56 How to Test for EBV Properly
05:36 Recognizing Symptoms and Reactivation Patterns
10:06 Why EBV Reactivates: Mold, Stress & More
15:29 Foundational Health: Hydration, Light, Movement
22:18 How to Approach Treatment & Antivirals
34:26 Real Patient Results & Final Takeaways
Connect with Dr Kasey Holland:
Virtual Telehealth: me@drkaseyholland.com
If you need a root cause functional medicine approach to your Hashimoto's:
1:1 Functional Health Coaching - Dr. Emily Kiberd
If you are looking for the only doctor-designed work out program for Hashimoto's:
Workout for Hashimoto's - Thyroid Strong - Dr. Emily Kiberd
Follow Dr Emily Kiberd and Thyroid Strong on:
Facebook: Thyroid Strong | Facebook
Instagram:
Instagram (@thyroid.strong)
TikTok:
Thyroid Strong on TikTok
In this episode of Thyroid Strong Podcast, Dr. Patrick Hanaway MD discusses the crucial role of gut health in managing Hashimoto's disease. Emphasizing a food-first approach, Dr. Hanaway explains how what you eat and prebiotics, rather than probiotics, can help balance the gut microbiome and improve your overall health. He highlights the connection between gut permeability, inflammation, and autoimmune diseases, and delves into the impact of diet on gut diversity. The episode also covers the potential effects of medication on the gut microbiome, the importance of prebiotics, and the role of postbiotics in maintaining gut health. Dr. Hanaway shares insights on the gut-brain axis, fecal transplants, the significance of vagal tone, and practical steps for improving gut health, including the five Rs: Remove, Replace, Reinoculate, Repair, and Rebalance.
Highlight:
00:00 Introduction to microbiome that can play a role in Hashimoto's
00:31 Understanding Hashimoto's and Gut Health
01:44 The Role of the Gut Microbiome in Autoimmune Diseases
06:52 Medications and Their Impact on Your Gut Health with Hashimoto’s
11:13 How what you eat can shift your gut
16:35 Probiotics, Prebiotics, and Postbiotics Explained
22:19 Fecal Transplants and Postbiotics
31:01 How the Gut-Brain Axis works and Mental Health
38:06 Practical Steps for Improving Gut Health
44:22 How to find certified practitioners
If you need a root cause functional medicine approach to your Hashimoto's: https://www.dremilykiberd.com/functional-health-coaching/
If you are looking for the only doctor-designed work out program for Hashimoto's: https://www.dremilykiberd.com/thyroid-strong/
In this episode, Dr. Emily Kiberd explains why testing just TSH (thyroid stimulating hormone) is insufficient for understanding thyroid health. She shares her personal experience with Hashimoto's diagnosis and highlights the limitations of conventional TSH tests.
Dr. Kiberd outlines the importance of testing additional markers including Free T3, Free T4, TPO antibodies, TGAB, and reverse T3 to get a comprehensive view.
She also discusses the difference between conventional and functional ranges, as well as the impact of factors like stress, nutrient deficiencies, and gut health on thyroid function.
Dr. Kiberd advocates for a holistic approach, combining direct hormone testing with root cause analysis, to effectively manage thyroid health.
00:00 My Hashimoto's Personal Story
01:54 Understanding TSH and Its Limitations
02:21 The Importance of Comprehensive Thyroid Testing
06:44 Breaking Down Thyroid Markers
10:01 The Role of Free T3 and Free T4
11:45 Addressing Root Causes Beyond Hormones
13:09 Reverse T3 and Thyroid Antibodies
16:08 Empowering Your Thyroid Health Journey
18:15 How Root Cause Functional Medicine can help you
The only doctor designed workout that is thyroid friendly: https://www.dremilykiberd.com/thyroid-strong/
Root Cause Functional Medicine for a personalized approach to uncover the triggers of your Hashimoto's to get you feeling like yourself, just better. https://www.dremilykiberd.com/functional-health-coaching/
Dr. Emily Kiberd discusses the innovative concept of palm cooling and its transformative effects on Hashimoto's, perimenopause, and menopause workouts with Ariel and Evie from Apex Cool Labs. This episode of the Thyroid Strong Podcast delves into the science behind palm cooling, how it can help women push harder, recover faster, break through workout plateaus, and avoid exercise-induced fatigue. Ariel and Evy explain their backgrounds, the research backing palm cooling, practical applications, and personal experiences. They also address its potential in managing hot flashes and night sweats. Tune in to discover how this tool can elevate both physical and mental health.
00:00 Introduction to Exercise Fatigue in Hashimoto's
01:15 Discovering Palm Cooling
01:48 Meet the Innovators: Apex Cool Labs
02:39 The Science Behind Palm Cooling
07:13 Real-Life Applications and Success Stories
09:59 Understanding the Mechanisms and Benefits
19:22 Palm Cooling for Autoimmune Conditions
20:00 Palm Cooling for Exercise Intolerance
22:17 Mechanism of Palm Cooling
23:42 Optimal Conditions for Palm Cooling
24:24 Practical Applications and Benefits
26:16 Personal Experiences and Recommendations
30:13 Advanced Palm Cooling Technology
34:22 Potential Health Applications for Women in menopuase
36:21 Excitement and Future of Palm Cooling
Find the Narwhals from Apex Cools Labs here.
If you are looking to lose weight with Hashimoto's, check out Thyroid Strong Elite. You get thyroid friendly workouts customized to you and personalized calories and macros to get you to the body of your dreams.
Why You Still Have Belly Bloat (Even After Going Gluten-Free)
In this episode, Dr. Emily Kiberd delves into why you might still experience persistent belly bloat despite a gluten-free diet and taking your thyroid medications. Many ladies with Hashimoto's find that food sensitivities are only a small part of the puzzle.
Dr. Kiberd explores hidden culprits such as gut infections, like H. pylori and SIBO, which are often overlooked and can exacerbate symptoms.
In this episode, you'll learn:
✅ Why food is not the enemy—if you’re still bloated after going gluten-free, your gut health is the real issue.
✅ How SIBO, H. pylori, and low stomach acid are major causes of bloating that are often overlooked.
✅ Why testing matters! I'm a test don't guess kind of gal and I'll share how to test.
I invite you to join my free, in-depth Gut Masterclass, where I'll will guide you through steps to heal your gut and beat the bloat for good.
Sign up here for the Free Gut Masterclass where you'll learn:
- What to do when your thyroid medication and changing your diet aren't making you feel better (or helping you lose weight)
- How stealth gut infections that go hand-in-hand with Hashimoto's and hypothyroidism
- How to test for these infections (hint: its not a test found in your endo's office)
- The 3R approach to healing your gut
- Why certain gut infections look similar and the importance of a "test, don't guess" approach
Jump on in, it's free!
https://www.dremilykiberd.com/freegutmc/
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
🔹 🩺 Hashimoto's Health Audit
🔹 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!
Client Success Story: Overcoming Fatigue and Brain Fog with Foundational Health
In this episode of the Thyroid Strong podcast, Dr. Emily Kiberd shares the remarkable six-month journey of her client, Alison, who suffered from chronic fatigue, brain fog, and weight issues due to Hashimoto's disease.
Dr. Kiberd outlines the holistic approach she used to help Alison regain her energy and vitality. Key strategies include focusing on foundational health such as diet, strength training, sleep quality, and nervous system regulation before addressing thyroid and gut health, and tackling issues like sleep apnea and mold exposure.
In 6 months of working together, Alison experienced:
✅ No more hives
✅ No more 2 p.m. crashes
✅ Went on a hike with her daughter—without crashing afterward
✅ Lost 17 pounds in 6 months
Alison's transformation is a testament to the power of addressing root causes and foundational wellness to achieve lasting health improvements.
In This Episiode:
00:00 Introduction and Client Success Story
00:16 Identifying Goals and Initial Challenges
01:59 Foundational Health: Diet and Exercise
03:46 Addressing Sleep Issues
07:51 Nervous System Regulation
11:10 Gut Health and H. Pylori
12:44 Mold Exposure and Detox
16:16 Conclusion and Final Thoughts
Links from the show:
Lofta Sleep Study: http://rwrd.io/t3blkyp?c Get $25 by clicking the link.
Myofunctional Therapist: Kimmie Herrera https://www.smileandairwayhealth.com/
Your Daily App: https://yourdaily.health/membership/ Use code Rootcause for your 1st month free
Primal Trust: https://www.primaltrust.org/?ref=52445-ThyroidStrong
Thyroid Strong Workout Program: https://www.dremilykiberd.com/thyroid-strong/
Work With me! 1:1 Functional Medicine Health Coaching: https://www.dremilykiberd.com/functional-health-coaching/
It's been 2 years since the last Youtube episode. Here's why I put the podcast on pause, what I've been up to the last 2 years (hint: its expanding beyond just Thyroid Strong workouts) and a client's success story of taking 2 hours naps every single day to forgetting she even needed to nap. I'm excited to have Thyroid Strong Podcast back in action.
I'll be share more information on how to heal Hashimoto's with a root cause approach, and some deep beliefs I have inside Thyroid Strong to lose weight and get your body back.
Today I have Dr. Jolene Brighten, a Naturopathic Physician and one of the few guests who have been a second-time guest on the Thyroid Strong podcast. She shares her new book, “Is This Normal?” and how to get your libido back, your hormones in balance, and where to start when you feel overwhelmed with your Hashimoto’s diagnosis.
Her new book is informative, entertaining, and all the things you wish you knew when you were first diagnosed.
In This Episode:
• The things women are told are normal that aren’t when it comes to health and hormones
• Why many of the things women are told about our bodies are wrong
• What foods help balance your hormones
• What are the symptoms of thyroid and adrenal imbalance, especially in relation to hormone problems
• What to understand about libido and how to support it
How sexual desire differs in women and men
• The brakes vs gas theory of libido and spontaneous vs responsive desire
• Her 28-day plan for better hormone health, mood and libido
Dr. Jolene Brighten is a hormone expert, nutrition scientist, and thought leader in
women’s medicine. She is board certified in naturopathic endocrinology and trained in
clinical sexology. Dr. Brighten is the author of Is This Normal, a non-judgemental guide
to creating hormone balance, eliminating unwanted symptoms, and building the sexual
desire you crave. A fierce patient advocate and completely dedicated to uncovering the
root cause of hormonal imbalances, Dr. Brighten empowers women worldwide to take
control of their health and their hormones through her website and social medical
channels. Dr. Brighten is an international speaker, clinical educator, and medical advisor
within the tech community.
Where to find Dr. Jolene Brighten:
https://drbrighten.com/
https://www.instagram.com/drjolenebrighten/
Follow Dr. Emily Kiberd and Thyroid Strong Facebook | Twitter | Instagram | TikTok
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 Hashimoto’s fatigue, download my free resource here: https://www.dremilykiberd.com/fatigue/
If you've ever done a yoga class and walked out with more back pain wondering what the heck happened, this episode is for you. I share the story of one Thyroid Strong participant's experience in getting strong and stable with the Thyroid Strong program. She shares her WHY for doing the program which was to avoid becoming osteoporotic like her grandmother.
Thyroid Strong is up to 20% off until midnight tonight.
Go to: www.dremilykiberd.com/programoptions/
The air we breathe and the particulate matter in the air including mold, mycotoxins, dust, dust mites, and VOC's can contribute to the inflammatory load in the body. We can change our exposure to these compounds by filtering our indoor air and improving our indoor air quality. Today I have on Thyroid Strong Podcast Ryan Richie, VP of Business Development of my favorite air purifier, Intellipure, to share how Intellipure is different from the competitors and why its so important to filter our air, especially living with an autoimmune condition.
Intellipure is offering a special 25% off their Ultrafine Unit just for the Thyroid Strong Listeners for this week only. Use the code Dremily at check out to get this fabulous discount.
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 Hashimoto’s fatigue, download my free resource here:
https://www.dremilykiberd.com/fatigue/
If you're on the fence, if you're thinking, I have brain fog, I'm told to trust my gut, but I have gut dysbiosis and I'm bloated all the time, how do I know when to invest in my health? That is what we're going to answer today. Investing in our health can be very expensive, especially if we're going on the functional medicine route.
I'll bust some of the beliefs and very real fears that we tell ourselves, some of the limiting beliefs, and the dialogue in our head to talk us out of investing in ourselves. But investing in our health is the most important thing. There is nothing more important, and you don't realize that until you hit the darkest steps of your Hashimoto's diagnosis.
There is a Memorial Day SALE of up to 20% off Thyroid Strong starting May 27th until May 31st. I you want to boost your energy, lose weight and learn how to work out without the burnout, now is the time.
Go to: www.dremilykiberd.com/programoptions to join for up to 20% off with some epic bonuses, but only Wednesday May 31st.
The majority of women are those who suffer from Hashimoto’s, but some men can be diagnosed with Hashimoto’s. Dr. Jade Teta is one of these men. He shares how to eat, train, and regulate our nervous system to manage the symptoms of Hashimoto’s. He shares insight and the understanding of specific proteins secreted from the muscle tissue while training called myokines that help regulate our hormones and immune system. He also shares how to support our mitochondria if we feel fatigued with Hashimoto’s with Urolithin A and moving our body. He shares the pathway of how exercise can be inflammatory and anti-inflammatory. A great podcast episode which an extraordinary human being.
00:00 Introduction of Dr Jade Teta
03:09 Men with Hashimoto’s
03:45 How estrogen plays a role in Hashimoto’s
4:25 Hashimoto’s is more stable in men than women
5:42 How an increase in thyroid antibodies doesn’t mean worse Hashimoto’s symptoms
9:27 How to Diagnose Hashimoto’s in Men
15:22 Why a Vegetarian diet is not good for Hashimoto’s
15:47 How to change your training after getting diagnosed with Hashimoto’s
17:01 Why not overtrain with Hashimoto’s
18:01 Stress and Hashimoto’s
20:01 New mom stress and Hashimoto’s
21:07 Stress: The starvation Response
26:48 HRV and HRR
30:41 What are myokines, and why are they important for Hashimoto’s?
35:16 How is working out inflammatory and anti-inflammatory at the same time?
36:59 How is muscle a glucose sink?
37:45 Why is insulin important for muscle health?
38:51 How to resistance training change genes in the liver?
44:41 Hashimoto’s fatigue, mitochondria, and Urolithin A
50:52 Test for Mitochondrial function
52:24 Reverse T3/ Free T3 ratio to assess mitochondrial health
52:22 Cellular hypothyroidism
Dr. Jade Teta holds a doctorate degree in naturopathic medicine from Bastyr University, an undergraduate degree in biochemistry, and many life-coaching certifications. He has spent 20 years in the natural health, fitness, and fat loss industry having worked as a physician, personal trainer, wellness consultant, and nutrition coach. He’s is a best-selling author of numerous books including Next Level Metabolism, Human 365, and the Metabolic Effect Diet- which was ranked by Time Magazine as one of the top diet books of 2010. He has also contributed to the Textbook of Natural Medicine.
Currently, he is the Chief Metabolic Architect at Metabolic Living and Founder of Next Level Human. His website jadeteta.com offers educational courses in metabolism, hormonal imbalances, mindfulness and relationships, as well as various health blogs and videos. Dr. Teta also hosts a podcast called The Next Level Human, available anywhere podcasts can be found.
Where to Find Jade Teta:
On Instagram
www.jadeteta.com
www.metabolic.com
www.nextlevelhuman.com
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 Hashimoto’s fatigue, download my free resource here:
https://www.dremilykiberd.com/fatigue/
Jade mentions that he loves heat therapy via a sauna and cold plunging. These are my favorite brands for both:
- Favorite Sauna that doesn't bake your head and you're not laying in your own sweat Discount Code: EmilyK10
- Favorite Ice Plunge with a Chiller and Cleaner: CryoSprings Cold Plunge Discount Code: Thyroidstrong5
- My second Favorite Cold Plunge: Ice Barrel
- Most affordable Cold Plunge: Nurecover Discount Code: EMILY92880
In today's Thyroid Strong solo shortie episode, I sit down to talk about where to start when you feel overwhelmed with your Hashimoto's diagnosis or when you don't know where to start. I share the Big 3 Trigger Trifecta's of Hashimoto's: Genetics, Leaky Gut, and Stressors including emotional stress, environmental stress, and trauma. I like to start with the hierarchy of treating thyroid hormones, adrenal issues, and gut health first before addressing sex hormones and insulin resistance. But before addressing these, you need to get your foundational health right including: how you're eating, how you're working out, and how you're sleeping.
If you want a deeper dive, join the Free 5-day challenge, the Thyroid Revolution: a mix of workouts and masterclasses. Join here, it's not too late: www.dremilykiberd.com/revreplay/
What if you had tools to tap into to build your resilience during the darkest depths of your Hashimoto’s diagnosis? Today I sit down with Dr. Jill Carnahan to talk about the root causes of Hashimoto’s, the environmental triggers of Hashimoto’s, and how to boost your energy when you are so brain foggy and fatigued that you don’t know where to start.
Dr. Carnahan shares her journey through recovering from Mold toxicity, cancer, an autoimmune condition, and Crohn’s disease in her book Unexpected.
Unexpected is a cross between Dr. Carnahan’s memoir about trauma, healing, and recovery coupled with a personal development/self-help guide designed to give practical advice for those seeking solutions to long-term chronic illness.
Unexpected explores the role faith & spirituality can play in one's healing journey, coming from a medical doctor who has diagnosed and treated countless patients suffering from life-altering diseases... and who has also suffered from significant loss.
Dr. Jill Carnahan, MD., is a board-certified Integrative Holistic Medicine specialist, known as Your Functional Medicine Expert® and often referred to as the "Sherlock Holmes of Medicine," for solving the case of the most well-known medical mysteries. Utilizing state-of-the-art lab testing and biochemical analysis, she helps each patient identify the root cause of their illness by identifying nutritional or metabolic imbalances that may be contributing to their symptoms. Dr. Jill uses nutritional protocols and supplements, lifestyle changes, and medication to increase the patient's level of function and always seeks the gentlest and least invasive way to restore health and optimize healing.
Socials/Website:
- IG: @drjillcarnahan
- Facebook https://www.facebook.com/FlatironFunctionalMedicine
- Website: https://www.jillcarnahan.com/
- Twitter: @DocCarnahan
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 Hashimoto’s fatigue, download my free resource here:
https://www.dremilykiberd.com/fatigue/
If you've gone through the conventional medical system to get diagnosed with Hashimoto's, the typical path is diagnosis., medication and then being told that you will live with it forever.
What if there were things dial movers that you could change, potentially putting your Hashimotos into remission or alleviating your symptoms? That's what we'll talk about today in this solo shortie episode.
The trigger trifecta of Hashimoto's includes your genetics, leaky gut, and stressors. In this last piece, stressors include mental stress, overtraining, and environmental stress like mold, mycotoxins, heavy metals, parasites, endocrine disruptors, and obesogens.
If you want to deep dive into this topic join my FREE 5-day challenge starting May 15th, the Thyroid Revolution. You'll get 5 workouts, 2 of these are recovery workouts, and 2 masterclasses on how to lose weight with Hashimoto's and How to ID environmental triggers of Hashimoto's.
Someone asked me in my DM's "What's the catch?!?!" There's no catch, I'm sharing everything I wish I knew at the beginning of my Hashi journey.
Sign up here: www.dremilykiberd.com/rev
In this week's episode of Thyroid Strong, I share 3 clients I treated who showed early signs of an autoimmune condition and were being failed by the conventional medical system. I'll share their signs and symptoms along with how they've been through the medical system without getting the answers they need. I share their stories because their symptoms are similar but the root causes of their autoimmune conditions are different.
If you want to learn how to ask better questions from your providers to get better answers and possibly put your Hashimoto's into remission, join my FREE 5-DAY Live Virtual Event: Thyroid Revolutions to learn what questions to ask. There will be 5 Thyroid Strong workouts and a Part 2 Masterclass on How to Lose Weight with Hashimoto's. You'll learn everything I did to put my Hashimoto's into remission along with losing 40 pounds.
Join here: www.dremilykiberd.com/rev
If you've plateaued on your weight loss journey with Hashimoto’s and you're wondering, can poor gut health or inflammation contribute to weight loss resistance, then this Thyroid Strong episode with Dr Alexis Cowan is for you.
Calories in, calories out 100% matter when it comes to weight loss but this is not the only thing that matters, If you get your gut microbiome balanced and functioning optimally, you’ll start with a better base of health to jump start your weight loss journey.
In this episode, we talk about:
00:00 Introduction to Dr. Alexis Cowan and her own weight loss journey
12:33 Childhood antibiotic use can alter your gut microbiome
13:18 The role our microbiome plays in terms of the management of inflammatory conditions
15:10 The Role of Akkermansia in overall gut health
16:29 Why gut health matter as much as calories for weight loss
19:49 If fat loss is the goal, why someone should 100% focus on their gut health
21:58 If someone is not feeling full, what should they consider?
26:43 How to eat a resistance starch
28:10 Dr. Cowan’s gut protocol
30:57 The importance of HMO’s for gut health
31:13 The importance of red polyphenols for gut health
31:44 The importance of red apple peels for gut health
35:40 Why feed the gut bacteria versus just taking probiotics
39:34 Bloating with taking prebiotics
45:31 Environmental toxins and gut health
51:47 Steps to take to heal the gut microbiome
56:28 Zone 2 training and red light therapy for burning fat
About Dr Alexis
Dr. Alexis is a Princeton-trained Ph.D. specializing in the metabolic effects of nutritional interventions. She is currently a post-doctoral researcher at UPenn developing novel patient tumor imaging technologies and studying the interplay between the microbiome and various disease states. She also sees clients as a health and performance optimization consultant.
IG: @dralexisjazmyn
Webiste: https://dralexisjazmyn.wordpress.com/
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/
What if you had a phrase that you told yourself and when you told yourself this phrase, your body and your mind told itself, yes, I'm gonna go work out, and you actually executed on the thoughts, instead of ruminating on, oh, I should go work out all day. This is what we're gonna talk about today, 8 mindset tools to help you take action to start making your workout a consistent habit, especially with Hashimotos.
I know everyone talks about "getting motivated" don't believe in motivation. It feels like trying to get water from a dry well. Instead, keep the momentum by doing the little things every day. Just stepping up and taking action will help you stay more consistent, even when you're fatigued, and I'll give you a tip for that as well.
Follow Dr Emily Kiberd and Thyroid Strong on Facebook | Twitter | Instagram | TikTok
For more information on the Free 5-day Thyroid Revolution Workout Challenge, sign up for free at www.dremilykiberd.com/rev
Ever wonder what Thyroid Strong is like from the opinion of a certified heath coach? Today I have on Desiree Werland to share her experience going through Thyroid Strong and joining the membership after called Stay Strong for more weekly Hashimoto’s friendly workouts.
Desiree believes health is real wealth because every part of life relies on the status of your wellness. Desiree is a quadruple Autoimmune Warrior: Rheumatoid Arthritis, Hashimoto Thyroiditis, Endometriosis, and Fibromyalgia. Each condition complicated her diagnostic journey, which inspired her to become a certified functional health coach. Today, she partners with individuals diagnosed with autoimmune conditions to become a champion for their life by building habits that help manage fatigue, flares, and pain so life can be enjoyed.
In addition to being a health coach, she is the creator and host of the Stronger Than Autoimmune Podcast, where she interviews experts and patients about autoimmune diseases. She also conducts a local support group for individuals suffering from autoimmune conditions. Desiree also earned an additional certification as an Autoimmune Paleo Coach to better serve chronically ill clients.
Follow Dr Emily Kiberd and Thyroid Strong on Facebook | Twitter | Instagram | TikTok
If you want to join the Thyroid Revolution: 5 Day Live Virtual Event with workouts and masterclasses, starting May 15th, join here: dremilykiberd.com/rev
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/
I get this question all the time from the Hashi ladies, "What if I can't get my work out in? What should I do?" Today in Thyroid Strong Podcast, I share with you my thoughts in exercise snacks as a past guest Martin Gabala calls them or what I like to refer to as "microdosing" your workouts. I share how you can still get the metabolic benefits and cardiovascular benefits if you microdose your workouts throughout your day.
In this episode:
Sign up for the FREE 5 day Thyroid Revolution: Live Virtual Event with 5 days of workouts and a 2-Part Masterclass on Weight Loss for Hashimoto’s: www.dremilykiberd.com/rev
I share my favorite Walking treadmill from the company “Walking Pad”:
https://shareasale.com/r.cfm?b=1895366&u=3510099&m=118333&urllink=&afftrack=
And my fave brand of kettlebells:
Kettlebell Kings: https://kettlebellkings.com?afmc=j5
00:00 Intro
0:55 The Thyroid Strong Revolution www.dremilykiberd.com.rev
1:35 The idea of Exercise Snacks from Martin Gabala
3:48 Stair-based exercise 15-30 seconds on blood insulinemia and lipidemia
4:32 What happens when we sit for too long
4:52 My personal version of exercise snacks and the outcome
7:06 Benefits of an exercise snack
9:05 We work out to get better at life
9:21 Our workout shouldn’t destroy us
Podcast show notes:
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 Hashimoto’s fatigue, download my free resource here: https://www.dremilykiberd.com/fatigue/
If you've ever wondered what normal thyroid labs look like from an optimal functional, I feel like my best self range versus a conventional range. This Thyroid Strong Podcast episode is for you.
I have on a very special guest, Dr Christine Maren DO, board-certified by the American Board of Family Medicine and certified practitioner under the Institute for Functional Medicine.
We dive deep into thyroid lab ranges, the nuances of the different thyroid medications, what often gets missed with being overmedicated, fertility and hypothyroidism, mold exposure, and childhood trauma and autoimmune diseases down the road. Grab ad pen and paper ladies and let's dive in!
In This episode:
00:00 Intro
01:34 Why is Hashimoto’sso commonly underdiagnosed?
3:00 What labs should I get with Hashimoto’s?
4:49 When does a conversion issue happen in the thyroid?
5:06 When to look at gut health with thyroid issues?
5:45 What’s the difference between the 2 thyroid antibody tests?
6:33 What are ideal thyroid lab values?
8:38 Why is reverse T3 a controversial issue in conventional medicine?
9:53 Differences in thyroid medications
12:25 Dr. Maren’s go-to thyroid medication
13:07 What to look out for in compounded medications
13:44 Overmedicated with T3
16:57 How often do you check labs when you're trying to titrate that optimal dose when you're first working with a patient?
20:27 What are some dietary solutions to help Hashimoto’s symptoms?
25:13 What to do when you’ve changed your diet and don’t feel better?
26:59 Fertility and Hashimoto’s
29:56 Do fertility treatments affect someone who is on thyroid medication?
31:28 Why do so many women get diagnosed with Hashimoto’s postpartum?
33:33 Can someone have a healthy pregnancy with hypothyroidism?
34:25 Childhood Trauma and Autoimmune Disease
38:06 Where to start with your Hashimoto’s diagnosis?
40:19 Can you heal while living in mold?
About Dr Christine Maren DO:
Christine Maren D.O. is a board-certified physician and the founder of virtual functional medicine practice in Colorado, Michigan, and Texas. She is also the co-founder of Hey Mami (pronounced: “Mommy”), a platform dedicated to helping women navigate healthy and happy motherhood. Dr. Maren was introduced to functional medicine after struggling with pregnancy complications and recurrent miscarriages. A functional medicine approach helped her address her own underlying health issues associated with gut infections, hypothyroidism, hormone imbalance and mold toxicity. Now a mother of three, she’s devoted her professional life to helping women optimize their health before pregnancy, thrive postpartum and get their lives back. Dr. Maren is board-certified by the American Board of Family Medicine and is an Institute for Functional Medicine Certified Practitioner (IFMCP). She is a compassionate clinician, speaker, and wellness advocate. She is married to a surgeon and together they balance rewarding careers with raising three beautiful children. Learn more at drchristinemaren.com.
Podcast show notes:
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/
What if you knew during your lift, if your body put itself into a certain position, that you had hit fatigue? What if you knew exactly how many reps and how many sets to do based on what your body was telling you? That is what we're gonna talk about today.
This topic is near and dear to my heart and comes from 14 years of clinical experience treating patients from a rehabilitation, strength, and autoimmune perspective. There is a certain pathological position your body will naturally default into when it is fatigued or it is nearing failure in an exercise. I call it extension compression compensation. In this episode, I'll talk about how this position happens, when you see this, how this is improperly cued by trainers, and how this positioning leads to injury.
In this Episode:
00:00 Intro
00:45 A pathological position in the low back when we fatigue
1:13 What is Extension Compression Compensation
1:53 Why does low back pain happen?
2:36 What ECC is called by other movement systems
4:22 What babies who are not hitting their milestones do
5:45 Why do we want spinal stiffness when we lift
6:27 Why is intra-abdominal pressure important?
9:08 Why not focus on getting a back canyon
10:51 Facet joint injury
12:38 Imbibition of the disc and discogenic injury
14:49 Spinal Stenosis
15:40 Why do I prefer a front squat to a back squat
16:20 Why I prefer a floor press to an overhead press
10:01 Why I prefer a kettlebell overhead press over a barbell overhead press
20:07 Why Is low back pain so common when lifting weights
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/
If you've been told your thyroid labs are "normal" but you feel anything but normal, then this Thyroid Strong Podcast episode is for you. Today I sit down with McCall McPherson to talk about what optimal thyroid labs should look like to feel your best and the nuanced differences all in thyroid medication.
About McCall McPherson
McCall McPherson is the founder of Modern Thyroid Clinic, a thyroid -
centered functional medicine practice in Austin, Texas, and the owner and Chief-Hope-Giver of Thyroid Nation. She is a physician assistant, TEDx speaker and thyroid expert by way of being a thyroid patient. Her passion for perfecting thyroid treatment stemmed from years of her suffering due to the mismanagement of her own hypothyroidism. Now she lives, breathes, and thrives in understanding the nuances of proper thyroid care. Her philosophy is simple: There is no reason to still have thyroid symptoms. She spends her time with patients to help them get their lives back and teaching and advocating for the other millions suffering who aren’t her patients.
In this episode of Thyroid Strong Podcast With McCall McPherson:
00:00 Intro to McCall McPherson and Modern Thyroid Clinic
02:13 What tests to ask you doctor to be diagnosed with Hashimoto’s
5:14 What’s the difference between the 2 thyroid antibody tests?
7:52 Conventional versus optimal normal ranges for TSH
12:11 Thyroid Ultrasound
14:52 When to diver deeper into your Hashimoto’s diagnosis, more than just a blood draw?
15:18 Why prioritize gaining energy on your Hashimoto’s journey over losing fat?
17:19 The difference between the different thyroid medications
22:20 Is there any downside to long term T3 use?
26:41 How long does it take to feel better on thyroid medication?
27:13 How often do you check thyroid labs to make sure the medication dosage is correct?
28:46 Feeling anxiety on medication? Is being overmedicated possible?
31:16 What is Low Dose Naltrexone?
33:12 Why do some people not respond to Low Dose Naltrexone?
33:57 Do we need to focus on lowering thyroid antibodies?
34:51 Other medications used to help treat women living with Hashimoto’s
35:29 Semaglutide peptide
36:01 How to lose weight with Hashimoto’s
36:47 When to address adrenal issues with Hashimoto’s
37:24 How to address adrenal fatigue or adrenal insufficiency
38:05 Thyroid Empowered Course
Where to Find McCall, Thyroid Nation and Modern Thyroid Clinic
McCall McPherson
https://www.tiktok.com/@mccallmcpherson?lang=en
https://www.facebook.com/mccallmcphersonpac/
http://instagram.com/mccallmcphersonpa
Thyroid Nation:
https://www.facebook.com/thyroidnation1/
https://www.instagram.com/thyroidnation/
https://twitter.com/ThyroidNation
https://www.pinterest.com/thyroidnation/
Info@ModernThyroidClinic.com
Modern Thyroid Clinic
Website: modernthyroidclinic.com
Facebook: https://www.facebook.com/modernthyroidclinic/
Instagram: https://www.instagram.com/modernthyroidclinic/
Where to Find 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/
What if you're traveling and you go to a hotel, or maybe it's an Airbnb, you've taken the time off work, you have spent a ton of money and you show up and there are signs of water damage, and there might be even signs of mold in your Airbnb. Yes, you could move, and you could choose a different hotel room, but what if multiple rooms are showing signs of water damage?
This is what I'm going to address today, my 6 ways to combat mold when you travel that include my favorite air filter, supplements, binders, and more.
In the episode:
00:00 Intro
1:29 Water damage and mold
3:07 Intellipure air filter when I travel
6:17 Travel with Binders
9:44 Open up your detox pathways
11:50 Get fresh air
12:21Reset your nervous system
13:43 Supplements for mold exposure
Links mentioned in this episode:
Intellipure Air filter sale until April 28th https://www.intellipure.com/?ref=191
Jill Crista Podcast Episode https://www.dremilykiberd.com/how-mold-affects-muscle-tissue-with-hashimotos-with-jill-crista-nd/
And
https://www.dremilykiberd.com/exposed-dangerous-mold-dr-jill-crista-nd/
Jill Crista Mold Program
https://drcrista.com/?ref=831
Mold Finders Program
https://mythyroidstrong--moldmasterclass.thrivecart.com/mold-masterclass/
Fullscript Mold supplements https://us.fullscript.com/protocols/thyroidstrong-mold-protocol
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 Hashimoto’s fatigue, download my free resource here:
https://www.dremilykiberd.com/fatigue/
Today I have on a dear friend, Debra Atkinson, Hormone Balancing Exercise Coach and founder of Flipping 50 to chat about the what, when, and why to exercise for women over 40 years old. She’s a 39-year Fitness Expert who has helped over 250,000 women “flip” their 2nd half with vitality and energy they want.
Bestselling author of You Still Got It, Girl: The After 50 Fitness Formula for Women; Navigating Fitness After 50 and Hot, Not Bothered, Debra hosts Flipping 50 TV and the Flipping 50, and She Means Fitness Business podcasts.
A TEDx speaker, she’s a subject matter expert recognized by the American Council on Exercise, AARP, Washington Post, Prevention Magazine, and USA Today to name a few.
Her Tedx talk is titled Everything Women in Menopause Learned About Exercise May Be a Lie.
She’s creator of the first and only exclusively made-for-menopause fitness membership in the world and the Flipping 50 Menopause Fitness Specialist course for fitness and health coaches. Flipping 50’s message is there is no bigger health influencer in the world than a midlife woman. She's the host of an upcoming online event, The What, When & Why to Exercise for Women 40+
In this episode:
00:00 Intro to Debra Atkinson
1:49 The biggest mistake for weight loss during menopause
2:32 The message of cardio in the 1980s
3:15 What should women do to lose weight instead of cardio?
4:05 What age does Sarcopenia happen
4:52 Menopause and bone density
6:54 Do we need cardio for weight loss?
7:06 The After 50 Fitness Formula
9:51 Should we move more and eat less during menopause
11:37 Is my weight gain from calories or my hormones?
14:24 Top 4 tips to lose weight during menopause
16:55 What time of day should I stop working out?
18:27 The upcoming Summit with Debra Atkinson
21:17 The What, When and Why to Exercise for women over 40 Summit details
Where to find Debra Atkinson:
https://www.flippingfifty.com/
On IG: https://instagram.com/FLIPPING50TV
On Youtube: https://www.youtube.com/flipping50tv?sub_confirmation=1%20
Join Debra’s Summit: The What, When & Why to Exercise for Women 40+
https://exerciseforwomen.byhealthmeans.com/?idev_id=24108
25 Health Tips for Longevity eBook Gift
https://exerciseforwomen.byhealthmeans.com/reg-gift-3/?idev_id=24108
Where to Find 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 Hashimoto’s fatigue, download my free resource here:
https://www.dremilykiberd.com/fatigue/
If you suspect or just have an inkling that you might have Hashimotos or something is off with your body, or you have a thyroid condition, or you're just wondering, why can't I feel like myself?
This episode is for you. This is for the ladies who maybe have not gotten diagnosed with Hashimoto's yet or hypothyroidism, or maybe you're new to your diagnosis, you're feeling overwhelmed and you're just wondering "what the heck am I supposed to do?"
I'm gonna share all the symptoms of Hashimotos today. Keep it really simple cause I know that overwhelm can get the best of us.
00:00 Intro
02:14 Weight Gain with Hashimoto's
2:41 Fatigue and Hashimoto's
3:13 Difficulty dealing with cold and Hashimoto's
3:51 Joint pain and muscle aches
4:15 Constipation and Hashimoto's
4:23 Dry skin and Brittle Nails and Hashimoto's
4:33 Losing the outer 1/3 of your eyebrow
4:47 Heavy Periods or Menstrual Cycles and Hashimoto's
5:01 Slowed Heart Rate and Hashimoto's
5:03 Slow Deep tendon reflexes and Hashimoto's
5:41 Depression and anxiety and Hashimoto's
6:44 Puffiness in the face and Hashimoto's
6:51 Enlarged Tongue and Hashimoto's
7:52 Menopause and Hashimoto's
8:05 Mold exposure and Hashimoto's
8:28 Labs for Hashimoto's
9:45 Home test kits for Hashimoto's
Follow Dr Emily Kiberd and Thyroid Strong on:
Facebook: https://www.facebook.com/DrEmilyKiberd/
Twitter: https://twitter.com/DrEmilyKiberd
Instagram: https://www.instagram.com/emilykiberd/
TikTok: https://www.tiktok.com/@dremilykiberd
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 Hashimoto’s fatigue, download my free resource here:
https://www.dremilykiberd.com/fatigue/
What if there was one tool out there that you haven't tried yet to help your Hashimoto's symptoms? We are talking all about cold exposure or ice baths with co-founder of Morozko Forge Adriene Jezick. She shares how she used cold immersion to help put her 3 autoimmune conditions into remission.
Adrienne Jezick began her practice with Deliberate Cold Exposure for healing in October 2017. In 2013 she was diagnosed with three Autoimmune diseases; Hashimoto's, Urticaria, and Eosinophilic Esophagitis. That is when she began her quest for greater health. Since developing a regular DCE regimen, she has reversed all traces of Autoimmune and is now guiding others to do the same. She created The Morozko Method, a sensory immersion meditation technique for Deliberate Cold Exposure, and hosts workshops to certify other guides. She is Co-Owner and Co-Founder of Morozko Forge, the world's first ice bath. She is also the creator of The Morozko Method Podcast, sharing the healing journey of the people she meets.
In This Episode:
00:00 Intro
01:50 Adrienne Jezick's story of living with 3 autoimmune conditions
04:50 Adopting a Growth mindset
06:45 Books on Cold Exposure
09:09 Cold Exposure with cold intolerance with Hashimoto's
11:48 Adrienne's first ice bath
13:53 A change in labs
19:57 What does an ice bath feel like and look like
24:34 Ideal timing and dose for ice plunging
28:25 Is more better with cold immersion
32:29 What's the minimum effective dose
34:44 The breath work that happens before the cold plunge
40:18 Morozko Method
45:51 I need a nap after cold plunging, why?
48:29 What do you do after ice plunge
50:41 Resilience with cold immersion
Where to Find Adrienne Jezick and Morozko Forge:
https://www.morozkoforge.com/
Adrienne on IG: https://www.instagram.com/adrienne_jezick
Morozko on IG: https://www.instagram.com/morozkoforge/
Follow Dr Emily Kiberd and Thyroid Strong on:
Facebook: https://www.facebook.com/DrEmilyKiberd/
Twitter: https://twitter.com/DrEmilyKiberd
Instagram: https://www.instagram.com/emilykiberd/
TikTok: https://www.tiktok.com/@dremilykiberd
If you want more information on when the doors open for the next round of Thyroid Strong, join the waitlist: https://www.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 Hashimoto’s fatigue, download my free resource here:
https://www.dremilykiberd.com/fatigue/
If you're struggling with fatigue, this is one of the two biggest struggles women share living with Hashimoto’s. I share my top five things you can start to do immediately to start to increase your energy. If you get your energy back, you can do anything with that energy.
This podcast is in response today because I got an email from a woman who is struggling with fatigue and she hasn't even started the Thyroid Strong program yet, and she shares:
“Pain is not the issue or moving out of pain. It's the debilitating fatigue. I can barely get down the stairs to let the dog out, much less to do a warmup or a routine. There's zero energy, very frightening levels of fatigue without different medication and intervention. So obviously she should touch base with her medical provider to get her labs run again, but this is a very common symptom.”
I share my top 5 tips that you can start tomorrow morning to boost your energy living with Hashimoto’s.
In This Episode:
00:00 Intro
01:51 Increase Protein Intake
02:40 Ideal protein intake per meal
03:26 How to check for anemia
3:50 How to get a better night’s sleep with Hashimoto’s
4:15 Get sun on your face to reset your circadian rhythm
5:51 When to get a sleep study
6:08 How to feed your muscle tissue
6:11 Muscle and mitochondria
6:26 How to work out to boost your energy
8:06 Get 10k steps a day
9:13 Start your day savory
Where to find 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/
Are you a woman with Hashimotos wondering how you can prevent heart disease or changes in your cholesterol as you go through perimenopause or menopause, or maybe you're a woman with Hashimotos wondering as you increase your protein intake, is this okay for my heart health? All these questions were gonna get answered by Dr. Michael Twyman today on Thyroid Strong Podcast.
Dr. Michael Twyman MD is a heart attack prevention expert, a founder of Apollo Cardiology, and a board-certified cardiologist. He is a decorated veteran. He now integrates the best of both conventional and functional medicine to get to the root cause of his patient's cardiovascular issues. Having worked with world-class athletes and high-performing entrepreneurial influencers, his mission is to educate his patients on how to live better and longer by optimizing their mitochondrial function to become heart attack proof.
In This Episode:
00:00 Intro
01:05 Menopause and cholesterol connection
02:06 What are hormones and why is cholesterol important?
03:30 What is a good way to manage your cholesterol?
04:28 Liver’s role in cholesterol
05:16 Labs for Preventative Heart Disease
06:38 Is there a time when medication statins are necessary?
8:23 How is someone picking up inflammation in the arterial wall?
8:36 CINT Test
10:35 How does someone detect a presence of harder soft plaque?
14:04 How to test for genetic predisposition for cardiovascular risk?
16:01 Bob Harper and LPa
17:33 What are the best heart-healthy, exercises?
20:33 Mitochondrial Health
27:24 Why blue light has the potential to worsen Hashimoto's?
28:50 Why wear blue blockers glasses?
30:48 Night shift workers and heart attacks prevention
33:57 How to use photobiomodulation to help with Hashimoto symptoms?
37:54 How to maintain cholesterol while being on an animal protein diet?
40:28 How is Hashimoto's and cholesterol linked and how to manage when you are already taking medications and are at high risk for heart disease ?
43:00 Heart palpitation post covid exposure and Hashimoto's
Where you can find Dr Michael Twyman:
IG: @drtwyman
drtwyman.com
Follow Dr Emily Kiberd and Thyroid Strong on:
Facebook: https://www.facebook.com/DrEmilyKiberd/
Twitter: https://twitter.com/DrEmilyKiberd
Instagram: https://www.instagram.com/emilykiberd/
TikTok: https://www.tiktok.com/@dremilykiberd
If you want more information on when the doors open for the next round of Thyroid Strong , join the waitlist: https://www.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/
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:
- 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.
- The large intestine has an estimated 100 trillion bacteria, making it like carrying your own personal galaxy.
- Autoimmune disease may begin in the gut with a process involving genetic preposition, leaky gut, and environmental triggers.
- Gluten is one potential environmental trigger due to its characteristics that can trigger the immune response.
- 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.
- Leaky gut allows inflammatory substances like endotoxin to pass through the gut border, leading to immune system activation and inflammation.
- 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.
- 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.
- Stress can lead to gut permeability and affect the gut microbiome, which can contribute to weight gain and difficulty losing weight.
- Gut healing and detoxification can help with weight loss and metabolic issues.
- 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:
- A caloric restriction is required
- Prioritize your protein intake.
- Cut out snacking and mindless eating.
- Check for Dehydration
- 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/
I get emails, DM's, Facebook messages every day about Hashimoto's, so today I share my insight and answers. Just remember I'm not a doctor and I'm not giving medical advice, but I can share my own Hashi journey.
Hashimoto's Disease is an autoimmune condition that can cause many symptoms, from fatigue and weight gain to hair loss and depression. I share some of the most common symptoms in today's podcast and some not-so-common symptoms.
Although the exact causes are unknown, accumulated evidence suggests it is largely influenced by environmental factors like stress, lifestyle, exposure to toxins, genetic predisposition, and diet. We'll dive deep into those root causes today.
Unraveling the root cause of Hashimoto's in each case can be a challenge, requiring testing for Hashimoto’s antibodies and thyroid hormones along with various other tests.
While there is no single “magic pill” way of treating Hashimoto’s, I'll share a holistic approach to healing.
In this episode:* Common symptoms of Hashimoto’s * Not-so-common symptoms of Hashimoto’s * What to eat with Hashimoto’s * How to identify root causes of Hashimoto’s * How to work out with Hashimoto’s * What supplements to take with Hashimoto’s
Quotes:"Women are three times more likely to develop Hashimoto's than men."
"Some other common symptoms are depression, anxiety, constipation, joint pain, and muscle aches that move around the body with no clear mechanism of injury. What does that mean? It's not like you fell or you move weird. You just, this pain that moves you around the body with no clear explanation for that injury. Probably because it's not biomechanical, it is coming from having low thyroid function."
"It is a way of building nervous system resilience. It's about doing the hard thing, picking up that heavy weight, and then putting yourself back into that parasympathetic state really quickly and effectively and strategically so that you can deal with the stress that comes up in other parts of your life when you're not lifting."
Where to find Dr Emily Kiberd & Thyroid Strong:Follow Dr Emily Kiberd and Thyroid Strong on Facebook | Twitter | Instagram | TikTok
If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist: dremilykiberd.com/tswaitlist
If you’re looking to lose weight with Hashimoto’s: https://www.dremilykiberd.com/weight/
If you’re looking to beat the Hashimoto’s fatigue:
https://www.dremilykiberd.com/fatigue/
If you want to learn more about 3 things NOT TO DO in your workout if you have Hashimoto’s and WHAT TO DO instead:
https://www.dremilykiberd.com/strong
If you want to dive right into Thyroid Strong online workout program: https://www.dremilykiberd.com/thyroid-strong/
Steph Wilberding, kettlebell trainer, performer, and founder of Leading Lady Fitness. She joined Thyroid Strong after being diagnosed with Hashimoto’s and Ovulatory dysfunction in September 2021.
Steph suffered from fatigue, low back pain, and other health issues, and went to an OBGYN who diagnosed her with Hashimotos. She then saw an endocrinologist who recommended a gluten and dairy-free diet, and to take progesterone for 14 days on and 14 days off. The progesterone significantly helped with her mood and back pain, and the doctor recommended that she take it daily. At the time of diagnosis, Steph could not work out due to her pain.
She shares her experience of going from lifting heavy, to being diagnosed with Hashimoto’s, to doing Peloton to doing Thyroid Strong. She found herself enjoying the cues, and felt the program was designed in a way that supported her Hashimoto’s diagnosis.
In this episode, we talk about:-What it’s like to be diagnosed with ovulatory dysfunction
-The powerful effects of progesterone
-What Steph got out of Thyroid Strong as a trainer with a strong base of lift knowledge
Quotes:“And the bottom of the pyramid is where you always have to start after you've, like, if you're having feelings of disconnection, anxiety, whatever these things are, and the first level is always a connection to physical.”
“The connection to our body is so important, and thyroid strong won't only get you into training with weights. It'll also probably inspire other movements in your life that will bring you joy, like power walking, like power walking, like hiking, like anything.”
“The gym can be very overwhelming. . And so that's one thing I should have said earlier. To be able to walk in the gym with a plan and not have to pay attention to anybody else in that space but yourself is worth the price of admission to, to, there's just so much pride in that feeling of going in and doing the work and leaving and feeling like you know what's going on”
“If you can give somebody that throughway to that connection, it's such a gift. It is such a gift. It's such a gift.”
“One thing with thyroid strong is I don't think there's a safer way that somebody could teach people how to move kettlebells around than with your program.”
“Because of some of the resources in Thyroid Strong, I was able to go like, okay, let's, let's pay more attention to protein intake. I am somebody who eats a decent amount of protein anyway, but I was definitely like, I think I could bump it up a little bit more. So that's definitely changed and become more consistent now with what I like to call a snapshot of the plate, right?”
Guest Information:https://www.leadingladyfit.com/
Steph Wilberding IG: https://www.instagram.com/leading_lady_fitness/
Follow Dr Emily Kiberd and Thyroid Strong on Facebook | Twitter | Instagram | TikTok
If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist: dremilykiberd.com/tswaitlist
If you’re looking to lose weight with Hashimoto’s: https://www.dremilykiberd.com/weight/
If you’re looking to beat the Hashimoto’s fatigue:
https://www.dremilykiberd.com/fatigue/
If you want to learn more about 3 things NOT TO DO in your workout if you have Hashimoto’s and WHAT TO DO instead:
https://www.dremilykiberd.com/strong
If you want to dive right into Thyroid Strong online workout program: https://www.dremilykiberd.com/thyroid-strong/
How to set goals with Hashimoto'sWhat if you had a clear way to achieve a goal that you're chasing down with Hashimoto's? Let's say it's losing 20 pounds or getting back to working out? Instead of focusing on the result, you focused on the action to get you there.
If your goal is to lose weight and every day you step on the scale checking the number, and it feels really disappointing and frustrating, maybe that approach to the journey isn't worth it. So instead of focusing on the result goal, you focused on the action goal to get where you want to go.
In this episode, I share tips on how to set a weight loss goal by:-hitting 10k steps a day because you know you’ll burn more calories
-lifting weights 3-4 times a week because you know the more muscles the more calories your burn at rest
-starting your day with protein
-not eating naked carbs
-hitting your optimal protein target of 30 grams per meal
Quotes:“I’m all about setting big audacious goals. But give yourself baby steps that make the process joyful to help you achieve your results goal.“
“Start your day with protein. Another way to think of it is no naked carbs. So if you're gonna eat a carb pair it with a fat or protein.”
Follow Dr Emily Kiberd and Thyroid Strong on Facebook | Twitter | Instagram | TikTok | Youtube
If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist: dremilykiberd.com/tswaitlist
If you’re looking to lose weight with Hashimoto’s, check out: https://www.dremilykiberd.com/weight/
If you’re looking to beat the Hashimoto’s fatigue, check out: 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, start here: https://www.dremilykiberd.com/strong
If you want to dive right into Thyroid Strong online workout program: https://www.dremilykiberd.com/thyroid-strong/
Episode 144 Transcript
Did you know waking up with bad breath is a sign that something is off in your gut with Hashimoto’s. Good gut health and overall physical health begins in the mouth. It’s the gateway to our digestive tract but most of us are not doing what’s best for our oral health. Today’s guest on Thyroid Strong Podcast, Trina Feller, is helping revolutionize the way we support our oral biome by deconstructing commonly accepted practices that most of us women with Hashimoto’s do every single day.
In addition to being a Certified Registered Nurse Anesthetist, Trina Felber is the founder and creator of Primal Life Organics where she has an amazing product line, Primal Live, that is changing our daily habits and traditions surrounding oral health. She is on a mission to help reframe the way we understand how the outside world affects us internally, starting with the mouth. Trina has an tremendous ability to explain complicated medical issues in an easily digestible way that can help us all lead healthier lives.
Trina discusses how we can take better care of our oral health. Many of us do not realize how the toxicity of our environment can upset the microbiome in our mouths. Trina shares how our environment can weaken our teeth and what we can do to help prevent this.
Trina also shares how an unhealthy mouth can lead to many other types of health problems and what you can do to prevent them. Even fluoride can damage your oral and gut biome.
Have you stopped using traditional toothpaste? What changes did you see? Tell me in the comments below!
In this episode:
- How your mouth microbiome is an indicator of the health of the rest of your body with Hashimoto’s
- What is going on throughout your body when you have leaky gum syndrome
- Why it’s time to ditch your traditional toothpaste and what to use instead
- What is demineralization of your teeth and how you can prevent it
- The role that saliva plays in maintaining a healthy mouth and teeth
- Why is fluoride toxic especially with Hashimoto’s, its consequences, and how it is overused
Quotes:
“What I found is that clay has the minerals in it that your teeth need to replace the ones that you’re losing.” [3:08]
“Bad breath is a signal to you that you have an imbalance in your microbiome which means that your bad bacteria is more than your good bacteria.” [15:06]
“You absorb everything that you put on. That’s why I want everyone to start thinking about your whole digestive system as the outside world trying to get in. You have a whole pathway to protect and it all starts with the oral biome. ” [21:09]
“Heavy metals can be in your gum tissue; toxins can be in your gum tissue. You really want to cleanse with something that’s really going to cleanse it. Clay does that.” [32:07]
Get 50% off Primal Life Teeth Whitener here
Follow Trina Felber on Facebook | Instagram
Primal Life Organics
Follow Primal Life Organics on Twitter | Facebook | Instagram | Pinterest
Follow Dr Emily Kiberd and Thyroid Strong on Facebook | Twitter | Instagram | TikTok | Youtube
If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist: dremilykiberd.com/tswaitlist
If you’re looking to lose weight with Hashimoto’s, check out: https://www.dremilykiberd.com/weight/
If you’re looking to beat the Hashimoto’s fatigue, check out: 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, start here: https://www.dremilykiberd.com/strong
If you want to dive right into Thyroid Strong online workout program: https://www.dremilykiberd.com/thyroid-strong/
Feeling tired but wired is super common with Hashimoto's. We push all day feeling fatigued, then when we finally get to lay down we can't fall asleep or stay asleep. I share my top 10 strategies to optimize your sleep with Hashimoto's. I share research on how being hypothyroid can lead to poor sleep quality and neuroinflammation leaving you feeling foggy headed.
In this episode:* How much protein to eat to get a good night's sleep and why * When and what kind of carbs to eat to help you sleep * When to limit your caffeine intake * What are high histamine foods and why to avoid them to optimize your sleep * If you're not working out you're not sleeping * A surprising study about the timing of your work out * The #1 thing to rule out with poor sleep quality * Supplement recommendations for sleep * How mold and parasites can contribute to sleep disturbances
Follow Dr Emily Kiberd and Thyroid Strong on Facebook | Twitter | Instagram | TikTok | Youtube
If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist: dremilykiberd.com/tswaitlist
If you’re looking to lose weight with Hashimoto’s, check out: https://www.dremilykiberd.com/weight/
If you’re looking to beat the Hashimoto’s fatigue, check out: 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, start here: https://www.dremilykiberd.com/strong
If you want to dive right into Thyroid Strong online workout program: https://www.dremilykiberd.com/thyroid-strong/
Dialing in your diet is essential to supporting your health, even in combating chronic illnesses like an autoimmune diseases. Terry Wahls joins Thyroid Strong Podcast to share her story of multiple sclerosis and how she reduced the painful symptoms of her disease, Dr. Wahls has reclaimed control of her life and continues to study and write about the role that nutrition and lifestyle interventions can play in treating MS.
Dr. Terry Wahls is a clinical professor of medicine at the University of Iowa Carver College of Medicine. In addition, she conducts clinical research and has published over 60 peer-reviewed scientific abstracts, posters, and papers. Besides being a doctor, Dr. Wahls has added insight into her profession as a patient with multiple sclerosis.
In this interview, Dr. Wahls explains the protocol that she came up with to help other patients with MS regain control of their health through diet and exercise. As the research continues, more and more is being discovered about the role that functional medicine can play in helping people with chronic degenerative diseases and Dr. Wahls shares some of her groundbreaking discoveries with us today.
Have you or someone you know drastically changed their diet to manage symptoms after a diagnosis? Tell me how it went in the comments below!
In this episode:
- Dr. Wahls’ story after getting diagnosed with multiple sclerosis
- The importance of mitochondrial functioning in maintaining the overall health of your organs and how to support its health through diet
- How air travel negatively affects your health by exposing you to more toxins
- The transformations with patients on the Wahls Protocol
- How to start taking better care of our mitochondria
- The most important supplements you can take to support your mitochondria
Quotes:
“I had to combine the principles of ancestral health and functional medicine and what I was learning based on my own reviews of the basic science of MS to create this very intentional and intense therapeutic diet and lifestyle program.” [8:18]
“The organs that are most dependent on mitochondria are the ones with the highest energy needs — so your retina, your heart, and your brain… It’s those three organs where the mitochondrial dysfunction will first show up.” [16:07]
“We had one lady who came to us using a cane for short distances and a walker for long distances. She was jogging by six months!” [21:46]
“We can’t be successful if we have ill mitochondria.” [32:09]
Links:
Find Dr. Terry Wahls online
Follow Dr. Wahls on Facebook | Pinterest | Twitter | YouTube
The Wahls Protocol by Terry Wahls, M.D.
Watch Terry Wahls’ Ted Talk
Get the Wahls Protocol Diet Handout
Read Dr. Wahls’ work here
The Women Cards
Feeling like yourself again after a Hashimoto's diagnosis is a frustrating and overwhelming process. Most women see five to six doctors before getting a clear diagnosis of Hashimoto's. If you don't know whether or not you have Hashimoto's, I talk about the 2 biggest and most common symptoms women struggle with before getting diagnosed. Today I’m speaking directly to the 20 million women living with Hashimoto’s in the states and those are just the ones who have been diagnosed. We’re talking about the most two common struggles that come up over and over again — fatigue and weight gain, and strategies on how to get over the weight gain hump and get your energy back.
If Hashimoto’s has caused you to gain weight, there are specific ways to combat this. First, get your thyroid labs checked out. A full thyroid panel with the two antibody tests will give you a full picture of what is going on. Finding the right balance with strength-training exercises will lead to more energy too. Check for gut infections, watch your calorie intake, avoid foods that are inflammatory, prioritize sleep quality and quantity, and you’ll start to lose weight more easily.
Fatigue is best addressed through sleep optimization, prioritizing your mitochondria, and working out the right way, smarter not harder. Too much cardio can create a huge amount of fatigue. Shifting to strength-based workouts will make a big difference.
In this episode
- The most common Hashimoto’s symptoms to identify
- Why weight gain is common with Hashimoto's
- 6 tips for losing weight with Hashimoto’s
- Using stress to your advantage to create meaningful change in how you eat and how you work out with Hashimoto's
- Optimizing your workouts to beat fatigue
Quotes
“Our thyroid levels will change over time based on stress, what we’re eating, how we’re working out, how well our sleep is optimized. There’s just many factors.” [9:11]
“If we want to lose weight, calories matter. It’s not only what we’re eating that matters, but how much we’re eating.” [15:11]
“When it comes to fatigue, if I’m feeling really cranky at the world, I think this is my point to check-in.” [21:08]
Follow Dr Emily Kiberd and Thyroid Strong on Facebook | Twitter | Instagram | TikTok
If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist: dremilykiberd.com/tswaitlist
If you’re looking to lose weight with Hashimoto’s, check out: https://www.dremilykiberd.com/weight/
If you’re looking to beat the Hashimoto’s fatigue, check out: 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, start here:
https://www.dremilykiberd.com/strong
If you want to dive right into Thyroid Strong online workout program: https://www.dremilykiberd.com/thyroid-strong/
Key TakeawaysThere’s no single test that will identify the source of metabolic issues. It takes a thorough and holistic approach. Multiple tests are often needed to identify what the true source of a condition is. Once root causes have been identified, handling stress, eating well, and exercising will likely lead to improvements.
About Reed DavisReed Davis is a board-certified holistic health practitioner and a certified nutritional therapist. His vast experience working with numerous autoimmune patients led him to develop Functional Diagnostic Nutrition in order to give practitioners the functional lab training, data-driven protocols, tools, and leadership they need to confidently solve their clients’ health issues.
When a Thyroid Symptom Isn’t actually a Thyroid ConditionReed and I get into what he has observed about thyroid conditions over the years. In fact, many of the classic thyroid symptoms don’t even originate with that gland. Reed describes the ways in which many thyroid conditions begin in places like the brain or cell-receptors. With that understanding, the actual root causes of conditions can be addressed which will lead to true healing.
Toxins and Metabolic ChaosReed understands the huge impact that toxins have on us. There are tens of thousands of them in the environment, from pesticides on crops to off-gassing from furniture. Different toxins will affect different people in different ways. However, they all contribute to metabolic chaos. To mitigate the impact of toxins, Reed recommends eating a wide variety of non-processed food and being aware of your genetic risk factors.
How do you help yourself and others make health a priority? Leave a comment below!
In this episode* What led Reed to develop Functional Diagnostic Nutrition [3:45] * Why many thyroid symptoms originate elsewhere in the body [8:15] * The effect of environmental toxins on human health [15:46] * The importance of identifying food sensitivities to get Hashimoto’s under control [27:09] * How to make sense of the many tests you may need [31:12] * Identifying gut dysfunctions before it’s too late [37:55] * Why different people respond to stress differently [41:33] * Where to start after a Hashimoto’s diagnosis [47:55]
Quotes“If you suffer from ordinary thyroid symptoms, there could be nothing wrong with your thyroid. And yet, the standard treatment is to just replace the T4 and hope your body converts it.” [11:45]
“We have this natural ability to excrete and detox, but it can be overloaded and some people have it worse than others, not just because of their level of exposure but because they’re just different.” [21:14]
“You can’t change your genes. But you can have some control over the expression of those genes.” [23:56]
“We don’t guess and test. We test. We never guess.” [34:53]
Welcome to this week’s episode of Thyroid Strong where I discuss why you may be experiencing low back pain with your Hashimoto’s and what you can do to take action today in eliminating pain sensitivity.
Key Takeaways
Low back pain is a common symptom among Hashi ladies and there are a variety of reasons why you may be experiencing it. It starts with the less active thyroid hormone that contributes to joint laxity but it originates within chronic inflammation. In today's episode, I explain how everything is connected and what you can do to solve the problem today.
Hashimoto’s and Its Connection to Low Back Pain
A lack of activity in the thyroid hormone can translate into aches and pains. There is also an element of chronic inflammation that can make your pain neurons more sensitive, which can lead to overall pain sensitivity. Another reason you may be experiencing low back pain could be due to joint laxity in your knees that extends throughout the entire body and contributes largely to the spine.
Solutions to Low Back Pain and Find the Root Cause of Chronic Inflammation
There are a variety of ways to help solve low back pain in Hashimoto’s. During your workout, I can teach you how to breathe and brace before picking up a weight, so you have the right from each time and can then pick up heavier weights on your journey to feeling better. Next, all day every day we want to look at posture and how we can improve our posture sitting at a computer or watching TV. After these adjustments in your lifestyle, the next thing to look into is the root cause of chronic inflammation. Tune in on today’s episode to find out if you are eating properly, if you are getting enough quality sleep, and what your exercise routine needs to look like to reduce chronic inflammation.
In This Episode
Hashimoto’s and low back pain [3:51]
Reasons for back pain in Hashimoto’s [4:26]
Hashimoto’s and joint laxity [6:02]
Things that may make your back pain worse [8:08]
Solutions to low back pain [11:33]
Learn how to get stacked [14:29]
Improve your posture [15:28]
Find the root cause of chronic inflammation[18:02]
Quotes
“Movement is dynamic, and our life is dynamic. We should be able to own all those movements.” [10:51]
DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.
Listen to the episode on Apple Podcasts, Spotify, Stitcher, or on your favorite podcast platform.
Topics Covered:
- Chronic inflammation and its connection to back pain
- Joint laxity and its effect on the rest of the body
- Exercises and everyday things that will make your back pain worse
- Holding the right form during bodyweight exercises
- Recreating...
There's a plethora of health problems associated with mold exposure, one of them no one talks about, which is mold diminishes our ability to maintain our muscle tissue. Since mold exposure symptoms are almost identical to the symptoms of Hashimoto's, mold symptoms can be hard to diagnose.
The design of your home significantly impacts the potential for mold growth. Breathable building materials and dehumidifiers will help a lot. However, you must stay vigilant because mold can creep up nearly anywhere.
About Dr. Jill CristaDr. Jill Crista ND is a naturopathic physician in southwest Wisconsin. Her practice focuses on taking on patients suffering from the effects of mold exposure and Lyme disease. She’s on a mission to educate the public about the dangers of water damage and mold to keep them and their families safe and healthy.
Mold is Everywhere, But it Doesn't Mean You Should Suffer From ExposureEven the most common molds can have negative health impacts. The factors behind how mold affects different people include the size of the dose, duration, and susceptibility. Even your genetic makeup and your nutrient intake are also factors.
Discovering mold in your home can be devastating. A proper mold inspector, remediation, and cleaning afterward are very expensive. Moving is seldom an option unless you have the financial means. But living with constant exposure will take its toll, especially for the ladies with Hashimoto's. There are steps you can take to help. From not storing cardboard in the cellar to building with specialized materials, you can make it harder for mold to take hold in the first place.
Mold’s Effects on Your HealthSince mold toxins are fat-soluble, they can travel nearly anywhere in the body. This can create a whole host of symptoms. For this reason, mold exposure can be challenging to diagnose correctly. Even anxiousness, ear-ringing, and pelvic pain can be a result. With so many possible effects, you and your doctor must discover how mold impacts your health.
Mold will even impact your muscles. Since many mold mycotoxins act as protein synthesis inhibitors, your muscles may not recover after they break down. That’s why mold exposure directly contributes to the loss of muscle mass. While all this can seem frightening, Dr. Crista shares some steps you can take immediately to get back on track.
Have you had to deal with toxic mold exposure? What do you do to rid mold from your life? Tell me in the comments below!
In this episode* The reasons why some people are more affected by mold than others [2:10] * Why mold exposure is the “great imitator” of other diseases [8:43] * The detoxification symptoms that can occur after mold exposure [12:07] * How to detect mold inside your home [17:24] * Different reactions for men and women [20:40] * Designing your home to be resistant to mold [23:27] * How to discover if you have mold in your system [32:32] * Why chemical sensitivity often accompanies mold exposure [42:15] * How mold affects muscle tissue [46:39] * Simple steps to recovery [49:38]
Quotes“The toxins that come from mold in an indoor environment are biowarfare weapons.” [2:30]
“Mold has a very important job in nature which is to decompose dead, previously organic material. What do we build our houses with? Dead organic material.” [14:15]
“There’s a lot of things the liver is supposed to be doing. Those activities get gummed up when you’re exposed to mycotoxins.” [43:25]
“When you move a muscle you can damage it. That’s the whole idea of gaining muscle. As you break it down, it will build up bigger. If you have mold on board, you don’t get the repair part.” [48:14]
Links
Welcome to this week’s episode of Thyroid Strong where I map out why you may be experiencing brain fog and several solutions to help combat the foggy feeling. You’ll want to see your doctor for labs, switch up your diet, prioritize your sleep, and be specific with your exercise.
Key Takeaways
Brain fog is a common symptom when we have neural inflammation or nutrient deficiencies. There are several causes of brain fog and even more tools to help eliminate it from your daily life. We are going to be experimenting with diet, supplements, exercise, and sleeping patterns.
What is Brain Fog and The Causes of Brain Fog
Brain fog is any kind of reduced cognition. That is trouble thinking clearly, the inability to concentrate and focus, or difficulty with short-term and long-term memory. The main causes of brain fog are neural inflammation and nutrient deficiencies.
Tools to Help with Brain Fog and Inflammation
You want to optimize your thyroid hormone levels as a first priority. Next, start reducing inflammation and increasing cerebral blood flow by exercising with kettlebells. Experiment with eliminating foods from your diet or adjusting the times of consuming your food, intermittent fasting could be a huge help. Managing stress is a big one, always working on going from a sympathetic state to a parasympathetic state. Lastly, optimize your sleep. Do whatever you can to have six hours of uninterrupted sleep at night.
In This Episode
What is brain fog and the symptoms associated [2:55]
Common contributors to brain fog [3:41]
Causes of brain fog [4:46]
Things to help with brain fog [7:21]
Tools to help with inflammation [8:11]
Going from a sympathetic state to a parasympathetic state [10:06]
Optimizing sleep and tools to help [10:48]
Underlying environmental factors contributing to brain fog [11:48]
Supplements to help with inflammation [12:15]
Questions to ask yourself if experiencing brain fog [15:11]
When to exercise to combat fatigue and brain fog [15:36]
Quotes
“Optimizing sleep is a non negotiable.” [10:48]
DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.
Listen to the episode on Apple Podcasts, Spotify, Stitcher, or on your favorite podcast platform.
Topics Covered:
- Defining brain fog and the symptoms associated
- Different type so of inflammation in the body that can lead to brain fog
- Reducing brain fog starts with prioritizing thyroid hormone levels
- Diets to help regulate the body and reduce inflammation
- Strategies to get from a sympathetic state to a parasympathetic state
Follow Dr Emily...
Episode Summary Welcome to this week’s episode of Thyroid Strong where Kristin Weitzel is having us sit in ice baths for our minimum effective dose of cold. That could be 30 seconds, a minute, or even longer. With each ice bath we take, the list of health benefits gets longer. Key Takeaways Cold immersion has huge benefits for our physical health but also for our emotional health. It will help us boost energy, lose weight, and reduce inflammation. It will also help us sleep better and manage stressful situations easier. Kristin Weitzel is giving us a lesson we all need to listen to and how to start that lesson today with a few DIY tips for making your own ice bath at home.
The Experience of a Cold Immersion and its Benefits The most painful moment of the cold immersion is the expectation it is going to be cold before you immerse. Choose your coverage of clothing and begin your breathwork. Start small and over time increase the length of exposure. The goal when you get out of the ice bath or cold body of water is to have a shiver response. This experience is designed for your body to learn to manage high stress and to quickly adapt to its environment.
Using Cold Immersion in your Daily Routine to Help with Hashimoto’s Cold immersion can help with Hashimoto’s two biggest struggles, fatigue and losing weight. In solving fatigue, plan your cold immersion around getting rest. The ice bath will down-regulate your system and allow it the opportunity to rest, so partake in an afternoon nap or do it right before dinner to go to sleep shortly after. Hashimoto’s other biggest struggle of losing weight is also remedied with every cold exposure. The ice bath boosts the production of our brown adipose tissue which then eats our white fat tissue, resulting in weight loss.
In This Episode Experience of a cold immersion [1:49] Reverse engineer the nervous system using your breath [4:24] Mammalian dive response [5:00] What happens when you get out of a cold immersion [7:25] Minimum effective dose, what is yours? [8:30] Cold immersion and Hashimoto’s [10:33] Benefits of cold immersion [13:59] Cold immersion and solving fatigue, when to do cold exposure [15:43] Boosting brown adipose tissue to reduce weight [18:06] Cold immersion versus cryotherapy and other options [21:12] Breath work in getting into an ice bath [22:48] How an ice bath teaches you to manage stress [25:00] Joints and inflammation and cold immersion [30:46] Ways you can DIY your ice bath [33:19] Converting a chest freezer for an ice bath [35:25] Trainings for cold immersion [42:25]
Quotes “This mental component coupled with dopamine and adrenaline that's hitting your body and it is having you understand from a brain chemistry and a physical capacity that you are, okay, you're in control.” [5:59]
“The goal is to get out and have somewhat of a shiver response.”[9:45]
“Sleep is one of the biggest wins of cold exposure.” 12:58]
“The biggest health boosts that we can receive for our bodies when it comes to mitigating disease, come in immersion.” [21:12]
DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.
Listen to the episode on https://podcasts.apple.com/us/podcast/thyroid-strong/id1425627401 (Apple Podcasts), https://open.spotify.com/show/1EkTBDKRscaAoZ0Ixwa8nY (Spotify),...
Welcome to this week’s episode of Thyroid Strong as I spell out why it is so important to prioritize your muscle tissue with Hashimoto’s. Not only for the longevity of your life but to also live every day how you prefer, without injuries or stress responses dictating your lifestyle. Key Takeaways We all want to live longer and fuller lives, and one way to do that is by prioritizing your muscle tissue. Us Hashi ladies have to preserve, build, and feed our muscle tissue to help our thyroid, tighten our ligaments, and build quality tissue around the joints. Prioritizing Muscle Tissue During your Workouts Muscle is our metabolic engine and with hyperthyroidism, stimulating the muscle encourages thyroid hormone turnover, which we need! Muscle tissue also helps to stabilize the joints, and with ligament laxity, put down the pilates and pick up heavier weights to stimulate the muscles. Muscle Tissue and Longevity of Life The more we age, the more maintenance of our muscle tissue. If you don’t use it, you lose it. Life lesson, you don’t fall and break a hip. You break a hip and then fall so the more muscle tissue you have around the joint, the more longevity you have in your everyday life. Now, with Hashimoto’s, we need to focus on building quality muscle tissue with proper nutrition and recovery time. In This Episode Muscle is our metabolic engine [1:36] Muscle helps stabilize our joints [2:29] Thyroid receptors and contracting your muscle tissue under load [3:43] The more muscle tissue you have the more longevity you have [4:38] The more muscle tissue the less likely you are to “waste away” as we age [5:04] Why it’s harder to maintain muscle mass with Hashimoto’s [6:27] How to feed your muscle tissue [7:29] Slower recovery time with Hashimoto’s [8:11] Quotes “So muscle being our metabolic engine, it helps us rev back up gives us more energy.” [2:10] “The more muscle tissue we have, the less likely we are to fall or break our hip, the less likely we are to have weak bones.” [5:41] DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice. Listen to the episode on https://podcasts.apple.com/us/podcast/thyroid-strong/id1425627401 (Apple Podcasts), https://open.spotify.com/show/1EkTBDKRscaAoZ0Ixwa8nY (Spotify), https://www.stitcher.com/show/muscle-medicine-debunking-myths-around-nutrition-exercise (Stitcher), or on your favorite podcast platform. Topics Covered: Low thyroid hormone and its connection to our muscles Ligament laxity and stabilizing your joints Stimulating your muscle tissue and turning over your thyroid hormones Preserving your longevity through muscle tissue Hashimoto’s and lesser quality muscle tissue
Follow Dr Emily Kiberd: https://dremilykiberd.com/ (Thyroid Strong Website) http://instagram.com/dremilykiberd (Instagram) https://www.facebook.com/groups/thyroidstrong/ (Facebook) https://twitter.com/dremilykiberd?lang=en (Twitter) https://www.tiktok.com/@dremilykiberd (TikTok)
If you want more information on when the next round of Thyroid Strong workout program goes live, join the http://drmeilykiberd.com/tswaitlist (waitlist). If you’re looking to lose weight with Hashimoto’s: https://www.dremilykiberd.com/weight/ (https://www.dremilykiberd.com/weight/) If you’re looking to beat the Hashimoto’s fatigue: https://www.dremilykiberd.com/fatigue/ (https://www.dremilykiberd.com/fatigue/) If you want to...
Welcome to this week’s episode of Thyroid Strong where Lori Kushner is helping women with mind-body healing through a community of other Hashi women to help lift their brain fog through their diet, digestion, mindset, and exercise. Key Takeaways Many Hashi ladies suffer from brain fog and even with a medical professional's help, symptoms stay stagnant or even worsen. Lori is guiding us through why your brain fog is occurring, the map of how it takes place, and the treatment plan to stick to for the 180 spin you're looking for. Brain Fog and its Symptoms Brain fog can be a big symptom for some Hashi ladies and Lori suffered from the same. She describes it as, “almost like sticky glue.” You are constantly fatigued when you need not be and in a conversation, you lose the words you were gearing up to say, “you can see it and feel the word, but you can’t get to it.” A large symptom of brain fog is in your diet or can be related to the kind of exercise or lack of exercise you’re doing. Stomach Acid’s Contribution to Brain Fog and How to Treat It A lot of factors are at play in low stomach acid. The American diet and age are largely causing low stomach acid. Eating the wrong foods and gradually losing stomach acid as we get older, but also depending on our thyroid state–not enough thyroid hormones, too much inflammation, or a very low or very high adrenal state will cause low stomach acid. And when we are low on stomach acid, the body cannot properly defend against various pathogens and often gets confused about what looks like a pathogen and it ends up attacking itself and then the brain. After identifying the root causes of brain fog and low stomach acid, Lori Kushner can tailor a treatment plan to the individual. Some start slow in treating the diet, digestion, mindset, and exercise and others dive right into it all in seeking the relief Lori’s program gives them. In This Episode Lori Kushner’s Hashimoto’s journey [1:34] Taking medication, whether to stay on it or get off of it [5:18] Brain fog and insecurities [6:48] What brain fog feels like [8:34] Biggest cause of brain fog in relation to food [10:32] Brain circulation in exercise [11:56] Why you might have anemia if you are a Hashi lady [14:38] Why women may struggle with stomach acid [17:51] Are parasites actually good for us? [19:33] Stomach acid and why it is so important [20:40] Pathogens and how the body starts to attack itself, gluten as an example [22:07] How to prioritize treatment for brain fog [24:03] How to handle the overload of information when treating brain fog and Hashimoto’s [26:00] Include antioxidants, fiber, diversity, and protein in your diet and why [31:43] Quotes “If we do not have enough circulation getting to our brains, our brains are not going to work.” [11:56] “If we can work on mindset, and not being like in a victim mindset and having an open mindset, then we can learn to deal with our brain fog.” [15:40] “There's a big difference between eating to balance hormones, and eating to get hormones into the cell.” [27:09] DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice. Listen to the episode on https://podcasts.apple.com/us/podcast/thyroid-strong/id1425627401 (Apple Podcasts), https://open.spotify.com/show/1EkTBDKRscaAoZ0Ixwa8nY (Spotify), https://www.stitcher.com/show/muscle-medicine-debunking-myths-around-nutrition-exercise (Stitcher), or on...
In today's solo shortie Thyroid Strong Podcast episode, I'm answering a question I received in the DM's. Ultimately she asks, "How is Thyroid Strong different than say a Peloton". This story is all too familiar and comes from Danielle. She shares: "I just found you and I'm so intrigued. I was diagnosed officially with Hashimotos two years ago, but got hypothyroidism diagnosis 11 years ago and had a massive hyperthyroidism episode 17 years ago after my first. I had pretty significant damage to my thyroid, according to ultrasounds. Longer, the short. I'm 43 and am now struggling with weight. I love weightlifting, which warms my heart, but end up massively exhausted. How is Thyroid Strong different than Peloton." Key Takeaways I dive into how lifting with heavier weights, lower reps, and long rest breaks with amazing for cues made just for the Hashi ladies makes a huge difference in our day to day energy. Connect with Dr Emily Kiberd: Follow Dr Emily Kiberd and Thyroid Strong on https://www.facebook.com/DrEmilyKiberd/ (Facebook) | https://twitter.com/DrEmilyKiberd (Twitter) | https://www.instagram.com/emilykiberd/ (Instagram) | https://www.tiktok.com/@dremilykiberd (TikTok) If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist: http://dremilykiberd.com/tswaitlist (dremilykiberd.com/tswaitlist) If you’re looking to lose weight with Hashimoto’s: https://www.dremilykiberd.com/weight/ (https://www.dremilykiberd.com/weight/) If you’re looking to beat the Hashimoto’s fatigue: https://www.dremilykiberd.com/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 (https://www.dremilykiberd.com/strong) If you want to dive right into Thyroid Strong online workout program: https://www.dremilykiberd.com/thyroid-strong/ (https://www.dremilykiberd.com/thyroid-strong/)
Welcome to this week’s episode of Thyroid Strong where I sit down with Angela Brown, a fellow movement specialist and personal trainer, as she debunks what we’ve been taught since our first diagnosis of Hashimoto’s. Instead of living with a lack of education provided by your doctor, take this episode and start changing your life and body. Key Takeaways Our one goal as Hashi women is to lose weight and boost our energy levels, but most likely we aren’t doing the right workout routines to fit our bodies. Angela Brown is nailing down all the possibilities of what we’ve been told by our doctors and what we should be doing to get our bodies back! About Angela Brown Angela Brown is a fellow movement specialist, a licensed physical therapist as well as a personal trainer. She's also a certified Functional Diagnostic Nutrition practitioner. Her skills are showcased in helping women with thyroid issues recover from their hyperthyroidism with advanced testing and their workout routines. In her program, Sexy Thyroid Solution, she helps women to no longer suffer and to find the root cause of their health issues. Like me, she looks at the Hashi population through a movement tissue quality lens. What They Tell You Versus What You Should Do Medical professionals will tell you to start losing weight with cardio, so most Hashi ladies are running or cycling for hours 6-7 days a week. Instead, Angela Brown is adamant to rip cardio out of your life and switch your focus to resistance training. Your goals to lose weight and get your energy back are achievable with heavy weight, smaller reps, and longer rest periods coinciding with appropriate protein intake. Designing your Workout Routine with Angela Brown Angela Brown walks us through what our Hashi workout should look like before, during, and after, depending on our individual needs. If you are looking to boost your energy levels, what time of day are you working out? Are you doing any cardio? How heavy are you lifting and how much are you lifting it? If you are experiencing aches and pains, what does your form look like? If you are afraid of the bulk, how much protein are you consuming? Angela Brown has all of the answers in this comprehensive episode. In This Episode The norm of what doctors tell you when not properly diagnosed with Hashimoto’s [5:56] The right exercises for people with Hashimoto’s [8:11] Weight training versus cardio with Hashimoto’s [10:08] The ideal weight training program [11:03] Where to start with weight training, form and weight [13:54] Some mistakes seen in resistance training with Hashimoto’s [16:09] Adjusting workout program to your individual energy levels [19:26] Workout recovery with people with Hashimoto’s [22:04] Proper protein recommendation for Hashi women [25:24] Ligament laxity with Hasimoto’s and genetics [30:07] Fear of the bulk with weight training [36:37] Hypertrophy and rep scheme [42:09] Specific cues to be aware of for proper form and time management in your workout [45:47] The physical sensation you should be feeling through your reps [49:35] Quotes “I started realizing my thyroid and my body is so much happier with resistance training.” [9:42] “It's almost a mindset thing to get them to feel like they're doing something every day if we split up working different body parts.” [20:12] “The majority of the women that came to me had symptoms of ligament laxity, and that's why a lot of them had injuries.” [30:37] “Do three to five different moves; three to five reps, three to five sets, three to five days a week.”[40:10] DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the...
Welcome to this week’s episode of Thyroid Strong where I give you five ways to boost your energy with Hashimoto’s to conquer all of what life has to offer. These are steps you can incorporate into your daily routine today and keep with you for the long term of your Hashimoto’s journey. Key Takeaways We can only do so much when it comes to boosting our energy levels, but I’m going to give you a solid foundation for altering small changes that will make a strong impact on your stamina throughout the day. Heavy Resistance Training with Appropriate Protein Intake Workouts need to be 3-4 days a week with heavy resistance training and lower reps. After your workout, let’s focus on eating habits. Most coffee can have traces of mold from the packaging process. A good way to circumvent this is to replace your morning coffee with Sunup Green Coffee. It tastes a little bit different but could away potential mold exposure. Next, make sure you are hitting your optimal protein intake based on your goal weight. Not sure how much to consume? I’m going to break it down for you in this episode.
Uninterrupted Sleep and Morning Sunshine Within the first 30 minutes of your day, I want you to take a walk outside looking to the horizon for that bright sunshine to cover your face and, quite literally, brighten up your day. Next, make sure you are getting six hours of uninterrupted sleep–that includes TV, bathroom breaks, etc. Waking up at the same time every day is essential to our circadian rhythm and can help boost energy levels throughout the day.
In This Episode on 5 ways to boost your energy with Hashimoto’s: Resistance train on the heavier side [1:30] Replace morning coffee with a different brand [1:56] Hit optimal protein target [2:51] When you wake up, get some sun on your face [3:35] Shoot for 6 hours of uninterrupted sleep [4:09] Check on your environmental factors [5:41]
Quotes on 5 ways to boost your energy with Hashimoto’s with Dr Emily Kiberd: “I've had women do nothing else, no change in their coffee or their resistance training, just focus on their protein and they have so much more energy.” [3:26]
“If you have not left the country, you can still get a parasite. It can be from takeout food, from unwashed vegetables, all the things.” [5:44]
Listen to the episode on https://podcasts.apple.com/us/podcast/thyroid-strong/id1425627401 (Apple Podcasts), https://open.spotify.com/show/1EkTBDKRscaAoZ0Ixwa8nY (Spotify), https://www.stitcher.com/show/muscle-medicine-debunking-myths-around-nutrition-exercise (Stitcher), or on your favorite podcast platform.
Topics Covered in 5 ways to boost your energy with Hashimoto’s: Changing your sleeping patterns to wake up at the same time every day Sun exposure in the morning can help boost your energy Breaking down how much protein you need based on your goal weight Environmental factors that could lead to a lack of energy Exercising with heavier weights can help to boost your energy levels
Resources Mentioned: https://trk.chilisleep.com/SH95 (Ooler Cooling Sleep Pad) https://www.sleepcrown.com/ (Sleep crown) https://www.amazon.com/dp/B095KZZVRR?_encoding=UTF8&psc=1&linkCode=sl1&tag=urbanw04-20&linkId=e82ba1c4a3052f31c1649875baaba767&language=en_US&ref_=as_li_ss_tl (Sunup Green Coffee)
Follow Dr Emily Kiberd: https://dremilykiberd.com (Thyroid Strong Website) http://instagram.com/dremilykiberd (Instagram) https://www.facebook.com/groups/thyroidstrong/ (Facebook) https://twitter.com/dremilykiberd?lang=en (Twitter) https://www.tiktok.com/@dremilykiberd (TikTok)
If you want more information on when the next round of Thyroid Strong workout program goes live, join the http://dremilykiberd.com/tswaitlist (waitlist).
If you’re looking to lose weight with Hashimoto’s: https://www.dremilykiberd.com/weight/ (https://www.dremilykiberd.com/weight/)
If you’re looking to beat the...
Episode Summary Today, I am joined by Christa Biegler, functional medicine nutritionist and podcast host of The Less Stressed Life, to talk about bloating! Bloating can be very frustrating for Hashi ladies because we think it starts with eating habits when it actually starts in the brain. Tune in to hear all the factors involved in what could be your belly bloat. Key Takeaways Bloating is different for everyone. For some, it can take place within the two hours after eating, for others it may feel like a rock in the gut. Depending on the symptoms of the bloating, practitioners can narrow down where the problem sits in the gut, whether in the small intestine or the large intestine. The answer isn’t always a food sensitivity but rather a bacterial infection, stress levels, or parasitic infection. About Christa Biegler Christa Biegler is a functional medicine nutritionist and podcast host of The Less Stressed Life. She helps health-conscious women reduce inflammation and symptoms to live a less stressed life. The Prevalence of H. Pylori and its Connection in Digestion A common Hashimoto’s infection is called H. Pylori, found as a bacterial growth in the small intestine. It is very prevalent as it is easily exchanged in saliva, sharing cups and spoons, etc. With the bacterial infection, the digestive system is unable to properly digest proteins leading to other deficiencies in the gut needing to function as normal. Christa discusses how to treat H. Pylori during infection and after a relapse. Bloating and its Root Causes Bloating can look different for everyone, and your symptoms can tell practitioners more about the potential root causes of the bloating. Usually, our first plan of attack is to start on a restrictive diet, but Christa recommends treating the adrenal glands first. Targeting stress and becoming aware of unrealized stress, then go to the gut to discover where in the gut to target next. In This Episode What does bloating look like? [2:03] H. Pylori in relation to Hashimoto’s thyroiditis [6:39] The prevalence of H. Pylori [9:07] The connection between H. Pylori and protein [9:57] What to do after you relapse with H. Pylori [12:17] Unrealized stress and what to do about it [14:13] Low stomach acid and unrealized stress [15:57] Reactionary versus proactive when it comes to stress [19:02] Hierarchy of treatment for bloating [23:54] Food sensitivity and bloating [30:22] Bloating 0-2 hours after eating [34:53] Bloating and digestion [37:39] Quotes “So bloating in different parts of the abdomen can direct a practitioner to different possible root causes of the bloating.” [5:04] “If you're not digesting food, regardless of what you see coming out the other end, it will ferment and cause gas and bloating overall.” [6:11] “Sometimes we have to get real, raw, and honest.” [17:03] “Be more supportive than aggravating.” [34:14] DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.
Listen to the episode on https://podcasts.apple.com/us/podcast/thyroid-strong/id1425627401 (Apple Podcasts), https://open.spotify.com/show/1EkTBDKRscaAoZ0Ixwa8nY (Spotify), https://www.stitcher.com/show/muscle-medicine-debunking-myths-around-nutrition-exercise (Stitcher), or on your favorite podcast platform.
Topics Covered: Practical approaches to solve the belly bloat What different types of bloating mean The...
Welcome to this week’s episode of Thyroid Strong where I outline why you are burning out during and after your workouts and how to change your lifestyle to maximize your energy levels. Key Takeaways All exercise is inflammatory, but it is rest and recovery that is the main benefit of exercise. Today, we learn how to adjust our movements to avoid joint hypermobility and how to feed our muscle tissue appropriately in the recovery process. Two Ways You Are Burning Out Most of us Hashi ladies are overdoing our workouts. We are working out 6 to 7 times a week for long periods of time. Let’s dial it back to 3 to 4 days a week. While working out, most of us are only doing cardio. For our bodies, we need to focus on resistance training for 30-40 minutes for each workout. Protein Intake & Functional Compound Movements Rest and recovery is the main benefit of exercise, and that includes feeding our body appropriately. We have a 15-20 minute window of eating 30 grams of protein per meal. So chew slower and only eat when it’s time for the next meal. While we are putting more muscle on the bone and feeding ourselves appropriately, we also need to adjust the movements in our workout. Focus on functional compound movements with lower reps to maximize energy. In This Episode Feeling fatigue after your workout [0:53] Overdoing your workout [2:24] Only doing cardio for your workout [4:28] How to hit our optimal protein targets to stimulate muscle protein synthesis [6:41] Joint hypermobility [10:25] Emily’s workout plan on Thyroid Strong [12:42] Quotes “Prioritize something that puts your nervous system into a parasympathetic state where you're focusing on your breathing, and you're not focusing on something that's putting you into that fight or flight state.” [4:01] “If you're feeling fatigued, time to pick up the animal meat.” [9:47] “You're the only one that has to live in your body, no one else, so feed it appropriately.” [15:47] DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice. Listen to the episode on https://podcasts.apple.com/us/podcast/thyroid-strong/id1425627401 (Apple Podcasts), https://open.spotify.com/show/1EkTBDKRscaAoZ0Ixwa8nY (Spotify), https://www.stitcher.com/show/muscle-medicine-debunking-myths-around-nutrition-exercise (Stitcher), or on your favorite podcast platform. Topics Covered: How to workout without the burnout Working out for the best benefit, rest and recovery Joint hypermobility, joint laxity, ligament laxity Having a workout plan that best suits your needs Eating and resting appropriately to feed and recover your muscle tissue
Follow Dr Emily Kiberd: https://dremilykiberd.com/ (Thyroid Strong Website) http://instagram.com/dremilykiberd (Instagram) https://www.facebook.com/groups/thyroidstrong/ (Facebook) https://twitter.com/dremilykiberd?lang=en (Twitter) https://www.tiktok.com/@dremilykiberd (TikTok)
If you want more information on when the next round of Thyroid Strong workout program goes live, join the http://drmeilykiberd.com/tswaitlist (waitlist). If you’re looking to lose weight with Hashimoto’s: https://www.dremilykiberd.com/weight/ (https://www.dremilykiberd.com/weight/) If you’re looking to beat the Hashimoto’s fatigue: https://www.dremilykiberd.com/fatigue/ (https://www.dremilykiberd.com/fatigue/) If you want to learn more about 3 things NOT TO DO in your workout...
Episode Summary Today, I am joined by Melanie Shafranek, a Functional Nutritional Therapy Practitioner, as she shares her detailed experience from mold exposure and the unique routes she took in gaining her life back. Key Takeaways Mold remediation can feel like it’s out of your budget for the average household income. But you can start with simple tasks such as getting your HVAC system serviced twice a year and buying a moisture meter to test different areas before you sign the lease. Melanie’s story and recommendations inspire hope for how often we are exposed to mold spores and mycotoxins.
The Parallel of Hashimoto’s and Mold Symptoms Symptoms of mold spores and mycotoxins rank very similarly to those of Hashimoto’s. Melanie’s symptoms began with digestive issues with hummus and carrots and then constipation for days. She could not gain muscle mass even with daily weight lifting and proper protein intake. Later, functional doctors were able to steer her in the right direction and nail down her mold exposure and autoimmune disease.
Testing For Mold and Mold Remediation Melanie already did the homework for us. On top of servicing your HVAC regularly, she lists different companies that help in taking control of your environment. Immunomedics has petri dishes for purchase to place around your home to test for mold spores in the air. Biocide enables you to purchase a DIY remediation kit that is very effective in eliminating mold in your home.
In This Episode Melanie’s Hashimoto’s journey [1:50] Symptoms of mold exposure [5:50] Detoxifying from mold exposure [8:13] Fight or flight mode and breaking away from it [12:42] Fighting mold with air filters [16:31] Testing your home for mold [ 24:00] How often you should have your HVAC serviced[26:30] Mold remediation without the price tag, a DIY solution [27:54] Losing muscle mass despite exercising daily [32:51] Questions to ask about mold before signing a lease [36:10]
Quotes “It’s very possible to escape and move forward. Just look for the warning signs.” [0:04]
“But ultimately any rental you're moving into, I would just recommend to fog the space if you can, because why not? If you're worried or nervous about it, just maintain that air in your home before you move in.” [39:24]
“it is possible to get through it and find your way onto the other side of things.” [43:22]
DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.
Listen to the episode on https://podcasts.apple.com/us/podcast/thyroid-strong/id1425627401 (Apple Podcasts), https://open.spotify.com/show/1EkTBDKRscaAoZ0Ixwa8nY (Spotify), https://www.stitcher.com/show/muscle-medicine-debunking-myths-around-nutrition-exercise (Stitcher), or on your favorite podcast platform.
Topics Covered: Symptoms of being exposed to mold and the long-term effects Detoxifying from mold and how long it takes Rewiring your neuro pathways to break away from the flight or fight mode Helping your body deal with mycotoxins Mold remediation on a budget What renters need to know about mold and questions to ask before signing a lease
Guest Info: Connect with Melanie Shafranek on https://www.instagram.com/everybodybymel/ (Instagram), https://www.tiktok.com/@everybodybymel?is_from_webapp=1&sender_device=pc (TikTok), and her http://www.everybodybymel.com...
Getting your health back after a Hashimoto’s diagnosis is a frustrating and overwhelming process. You can do all the common recommendations and still run up against a wall. I know. I’ve been there myself. Today I’m speaking directly to the 20 million women living with Hashimoto’s in the states and those are just the ones with a proper diagnosis. We’re talking about the most two common struggles that come up over and over again — fatigue and weight gain. If Hashimoto’s has caused you to put on extra pounds, there are specific ways to combat this. First, get your thyroid checked out. A full panel of thyroid lab work will tell you what exactly is going on. Finding the right balance with strength-training exercises will lead to more energy too. Check for gut infections, watch your calorie intake, avoid inflammatory foods, get enough sleep, and you’ll be losing weight more easily. Fatigue is best addressed through sleep optimization and working out the right way. Too much cardio can create a huge amount of fatigue. Shifting to strength-based workouts will make a big difference. What are your biggest struggles with Hashimoto’s? Let’s talk about it in the comments below! In this episode The common symptoms of Hashimoto’s to look out for How weight-gain presents as a Hashimoto’s symptom 6 tips for losing weight with Hashimoto’s Using stress to create meaningful changes Optimizing your workouts to combat fatigue
Quotes “Our thyroid levels will change over time based on stress, what we’re eating, how we’re working out, how well our sleep is optimized. There’s just many factors.” [9:11] “If we want to lose weight, calories matter. It’s not only what we’re eating that matters, but how much we’re eating.” [15:11] “When it comes to fatigue, if I’m feeling really cranky at the world, I think this is my point to check-in.” [21:08] Follow Dr Emily Kiberd and Thyroid Strong on https://www.facebook.com/DrEmilyKiberd/ (Facebook) | https://twitter.com/DrEmilyKiberd (Twitter) | https://www.instagram.com/emilykiberd/ (Instagram) | https://www.tiktok.com/@dremilykiberd (TikTok) If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist: http://drmeilykiberd.com/tswaitlist (drmeilykiberd.com/tswaitlist) If you’re looking to lose weight with Hashimoto’s, check out: https://www.dremilykiberd.com/weight/ (https://www.dremilykiberd.com/weight/) If you’re looking to beat the Hashimoto’s fatigue, check out: https://www.dremilykiberd.com/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, start here: https://www.dremilykiberd.com/strong (https://www.dremilykiberd.com/strong)
If you want to dive right into Thyroid Strong online workout program: https://www.dremilykiberd.com/thyroid-strong/ (https://www.dremilykiberd.com/thyroid-strong/)
Today, I am joined by Dr. Andrew Campbell, a medical advisor for My Myco Lab, a laboratory dedicated to serum antibody testing for mycotoxins, as he shares multiple case studies in which patients have experienced exposure to mycotoxins and his hierarchy in treating the root cause of their symptoms. Key Takeaways Mold and mycotoxins are very prevalent in our external environment and possibly even within our household. Mycotoxins present themselves as a virus within our nasal passages and can lead to serious reactions, often mistaken for diseases. However, if you remove the root cause, and treat the mycotoxin exposure, your symptoms disappear. Dr. Campbell illustrates how to navigate from one extreme to the other in eliminating mold and mycotoxins with an immune system prepared for anything. About Dr. Andrew Campbell Dr. Andrew Campbell was educated in Switzerland where he graduated from preparatory school at age 14 and first in his class; he then completed college in 3 years. After graduating from medical school, Dr. Campbell trained at the Orlando Regional Medical Center and at the Medical College of Georgia. He was medical director of the Medical Center for Immune and Toxic Disorders in Houston for more than 20 years. Dr. Campbell has published over 100 studies in peer-reviewed medical journals and chapters in medical textbooks. Dr. Campbell has received awards from many organizations national and international. He is fluent in French, Spanish, Hungarian and English. He has been on several television shows, including 20/20, the Montel Williams Show, 24 Hour Investigative News and has been interviewed by NBC, ABC and CBS affiliates throughout the United States as well as television programs in Canada and Mexico. He lectures regularly at national and international medical conferences. He has also lectured at medical schools, including Harvard Medical School and Oxford University in England. He currently is the editor-in-chief of 2 peer reviewed medical journals, editor of 5 medical journals. Dr. Campbell is the medical advisor for MyMycoLab, a laboratory dedicated to serum antibody testing to mycotoxins. Mold Spores and Mycotoxins Mold spores and mycotoxins go hand in hand, if you have mold spores you have mycotoxins being released into the environment. Mycotoxins are about the size of a virus and rest within the nasal cavities and lungs. Symptoms range from fatigue and depression to Hashimoto’s thyroiditis and Multiple Sclerosis. Dr. Andrew Campbell walks us through what to look out for and how to treat if exposed to mycotoxins long-term. Your Environment and Your Immune System Advancements in household technology and evolving climate change allow for plentiful opportunities for water damage and mold. In your home, check for leaks at all possible corners of water: refrigerator, dishwasher, bathroom, laundry, etc. In restaurants, friends’ homes, offices, etc., prepare your immune system accordingly. We can’t always control our environment and the immune system is very intuitive if maintained properly. Dr. Campbell coaches us on supplements, exercise, and other daily habits we can incorporate for a healthy immune system. In This Episode Difference between mold spores and mycotoxins [2:56] Exposure to mold due to water exposure in your environment [6:42] A successful mold and mycotoxins patient case from start to finish [9:35] Removing yourself from the cause to help treatment [14:43] Mast cell activation [20:05] Treating for mycotoxins [21:57] Four different types of pathogens and how they affect the body [25:01] How to maintain your immune system in fighting off mycotoxins [32:39] Supplements to incorporate into your daily routine [34:14] Every immune system is different in how it reacts to the environment [39:56] Quotes “It's a reaction, it's not a disease. A reaction means if you take away what's causing the reaction, the reaction goes away.” [13:55] “One, she removed...
Episode Summary From my clinical observations, I’ve noticed an element of hypermobility in my autoimmune ladies, especially those with Hashimoto’s. Adding weight training into their routines has shown signs of improving joint integrity. Listen in to hear my approach to reducing hypermobility in my patients with Hashimoto’s. Key Takeaways A lot of women come to Thyroid Strong because they want to safely introduce strength training into their routine and build muscle. One of the added bonuses is that strength training creates a more stable base and helps heal joint laxity. I know it will feel challenging at first to let go of massage therapy, foam rolling, and yoga, but if you replace it with resistance and strength training for six weeks, I’ve seen my Hashi ladies experience amazing mobility progress. Identifying hypermobility As a chiropractor, I look at what’s not moving enough and what’s moving too much. We test the flexibility of the joints using the Beighton score, which checks 10 different points in the body and it grades it from a mild to severe. We look at their knees, elbows, and fingers through simple screening tests like forward bending. Starting to reduce hypermobility For patients I've seen who only walk, once they start to add resistance training, they actually feel better when they're walking because they have more muscle on the bone and joint integrity. They actually feel more grounded and stronger in their body. By integrating 20 to 30 minute kettlebell strength routines three times a week, it helps build the muscle mass that’s needed to slow down the progression of joint laxity.
In This Episode Emily talks about the trend in hypermobility that she’s noticed at the clinic. [ 0:56 ] Emily explains how professionals screen for hypermobility. [ 4:48 ] Emily shares how to start reining in hypermobility. [ 6:38 ] Emily says, “If there's one thing I recommend, it’s to dial back the desire for more mobility and start to create stability.” [ 9:41 ]
Quotes “If a joint is moving too much, you want to actually create stability and rein in that movement instead of adding more movement.” [2:21]
“I don't want someone to be triggering their autoimmune symptoms, but I also want someone to be able to feel strong and stable in their body, especially if they struggle with that hypermobility component.” [4:01]
“When integrating resistance training and strength training, I typically start with kettlebells because they are very forgiving when you're first learning.” [7:44]
DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.
Listen to the episode on https://podcasts.apple.com/us/podcast/thyroid-strong/id1425627401 (Apple Podcasts), https://open.spotify.com/show/1EkTBDKRscaAoZ0Ixwa8nY (Spotify), https://www.stitcher.com/show/muscle-medicine-debunking-myths-around-nutrition-exercise (Stitcher), or on your favorite podcast platform.
Topics Covered: What hypermobility looks like My observations about the possible link between Hashimoto’s and hypermobility Signs of joint laxity Why strength training is so important for reducing hypermobility My approach to integrating weight training into your routine
Follow Dr Emily Kiberd: https://dremilykiberd.com (Thyroid Strong Website) http://instagram.com/dremilykiberd (Instagram)...
Episode Summary I’m joined by Michael Rubino, aka The Mold Medic, to discuss how to overcome poor air quality and create a safe home environment. Michael is the leading expert on all aspects of mold, remediation, and air quality. We talk about how to get started if you suspect mold in your home, how to find a great remediator, and Michael’s top product recommendations. Key Takeaways Someone who has Hashimoto’s is likely to be a lot more sensitive to mold than someone without it. Michael shares easy visual inspections that you can do around your house and highlights possible places where mold can hide. He lists his go-to sampling strategies, including collecting dust, to test for toxins and abnormalities. He also details what to look for when building a team of experts to help you remediate and remove mold from your home. Michael Rubino Michael Rubino has become a renowned leader in the mold and remediation space. President of HomeCleanse, formerly known as All American Restoration, and author of The Mold Medic: An Expert's Guide on Mold Removal, Michael continues to push the conversation forward for creating better indoor air quality. He is also a council-certified Mold Remediator by IICRC and ACAC and a contributing member, sponsor, and speaker for the Indoor Air Quality Association. Hidden In Plain Sight: How To Inspect For Mold In Your Home The air that you breathe is essential for your health and wellbeing, especially if you have an autoimmune condition. One of the first places that Michael checks for mold is in toilet tanks. Other water-based appliances like washing machines, dishwashers, and coffee makers are common breeding grounds for mold. When was the last time that you checked your HVAC system filter? We all love having heating and cooling in our homes, but it’s a major way for mold to spread. Finding The Right Solution For You A lot of people turn to bleach when they see mold in their home, but Michael recommends using botanical products and hydrogen peroxide instead. If you want to go deeper, Michael details a couple of different sampling strategies that a good mold inspector would use and explains what to look for in a professional remediator. He talks about the next steps and shares why it’s so important to find a bespoke solution that matches your budget and end goal. In This Episode Emily asks Michael, “where should someone start if maybe they're suspecting water damage and mold is a factor in this bigger picture of having an autoimmune condition?” [ 1:52 ] Michael shares his recommendations for HVAC air filters. [ 9:58 ] Michael and Emily discuss cleaning remedies. [ 13:55 ] Michael breaks down the science behind the dust test. [ 21:43 ] Emily asks Michael, “How would you find a good remediator? What kind of questions would you ask?” [ 27:37 ] Emily asks Michael a couple of rapid fire questions, including his top air filter recommendation, how he feels about humidifiers, and if HEPA vacuums are a necessary household item. [ 39:53 ] Michael shares his final thoughts and message to anyone struggling with mold exposure. [ 47:16 ]
Quotes Just relying on visuals and smell is not always enough to really determine what's going on. [ 20:13 ]
There's nothing that you can just spray and pray. You have to remove the carbon footprint that's left behind by whatever you're trying to remove. [33:48]
From a psychological perspective, if you're going to be wondering every time you cook with that spatula if mold is getting into what you're cooking, then just throw the spatula away. [38:53]
Be patient. I know it's hard to do when you're not feeling well, but when we make quick, rash decisions, we sometimes miscalculate and make mistakes that don't yield us the results we're looking for, especially with mold. [47:17]
DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information,...
Episode Summary I’m joined by Echo Raphael, a Thyroid Strong and Stay Strong member, to discuss her journey with Hashimoto’s and the enormous shift that she’s experienced in her life after reincorporating weightlifting into her routine. Key Takeaways Before she started experiencing symptoms of Hashimoto’s, Echo led a very active, healthy life. Once the pain and brain fog started to slow her down, she worked with a functional nutritionist to find solutions that worked for her. She saw one of my Thyroid Strong posts on Instagram and wanted to jump back into lifting heavy weights. Even though she was skeptical, she left every workout feeling more energized and happier. Weight training has also made everyday life and chores easier, and it boosted her Covid recovery.
Echo Raphael Echo Raphael is a Certified Holistic Health Coach and Hormone Specialist by the Institute of Integrative Nutrition. In 2019 she was also certified in 200 Hour Yoga Instruction with YogaWorks. Her approach addresses root cause issues for long term healing and knows there is no "one size fits all" to health.
Echo’s Hashimoto’s Journey & Life Before Thyroid Strong Echo thought that she was just hitting it too hard at the gym when she started to experience back and neck pain. When her chronic fatigue started to escalate, her doctors told her that she was overworking herself and needed to rest, but Echo felt like there was something else going on. When she got her lab results back, her TPO antibodies were through the roof and she was diagnosed with Hashimoto’s. Once she got on the proper dose of medication and implemented certain diet and lifestyle changes, she felt ready to try out Thyroid Strong.
Getting Back in the Gym with Thyroid Strong Pre-Hashi’s, Echo liked to use the Sweat app and was a fan of lifting heavy weights. She likes that Thyroid Strong offers something for everyone, including people who are brand new to weightlifting. The 20-30 minute workouts are effective and leave her sore in all the right ways. Other aspects of her life, like unloading heavy grocery bags or going for longer walks, have become easier as a result of training with Thyroid Strong.
In This Episode Echo details how she discovered she had Hashimoto’s [ 1:44 ] Emily asks Echo how she found out about Thyroid Strong. [ 10:27 ] Echo talks about what she likes and what she would do differently with Thyroid Strong. [ 12:13 ] Emily and Echo talk about getting back into exercise after having Covid. [ 17:51 ] Echo talks about her program, The Butterfly Effect. [ 22:22 ] Echo shares her message for anyone who is hesitant of signing up for Thyroid Strong. [ 25:26 ]
Quotes If I could do anything to get back into the gym and lift weights without feeling fatigued, I would do it. [11:38]
Every single time I worked out, I felt worse. But with this program, I would leave a workout with more energy, I'd feel better, and I'd feel happier. [12:44]
I think with Hashimoto’s, we kind of have to unlearn some things that we've learned before. [16:05]
DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.
Listen to the episode on https://podcasts.apple.com/us/podcast/thyroid-strong/id1425627401 (Apple Podcasts), https://open.spotify.com/show/1EkTBDKRscaAoZ0Ixwa8nY (Spotify),...
Diet is one of the biggest topics surrounding Hashimoto’s, so I wanted to get Dr. Stone’s take on everything from veganism to the carnivore method. We discuss the common misconceptions people have when it comes to strength training and explain why building muscle is crucial for your thyroid health. She breaks down her training style and highlights how resistance training has improved her overall health. Dr. Stone also touches on potential treatment plans for adrenal dysfunction and explores the connection between tissue hypermobility and autoimmune disorders. Dr. Carolyn Stone Dr. Stone is a licensed naturopathic physician in the state of Arizona and owner of Stone Naturopathic. She has a passion for helping women with thyroid disorders who are looking to get their life back. She was tired of seeing women brushed off by their health practitioners or given unnecessary treatments and thus made it her mission to serve these women in the way they deserve. Helping others return home to their true selves is her ultimate goal. Dr. Stone’s Diet Recommendations Gut health is a critical piece of treating autoimmune disorders. Dr. Stone has been trying out a mostly animal-based diet recently and has seen amazing results. While some vegans and vegetarians might have to work harder to reach certain nutrient goals, it’s not impossible to adhere to a plant-based diet with Hashimoto’s. Dr. Stone provides some clarity around fiber and the gut microbiome, particularly as it relates to bloating and digestion. The Benefits of Strength Training Most people hear from their doctors that they should get more low-impact movement in, like walking, yoga, and Pilates. There’s a misconception that picking up weights or getting your heart rate up is going to hinder your healing. The reality is that having lean muscle mass improves your insulin sensitivity, helps stabilize your blood sugar levels, improves your resting metabolic rate, and reduces pain. Building muscle is also one of the best ways to naturally convert T4 into T3.
In This Episode Dr. Stone shares her Hashimoto’s journey. [ 1:31 ] Dr. Stone talks about her experience with following an animal-based diet. [ 5:50 ] Dr. Stone unpacks the pros and cons of following a plant-based diet. [ 8:52 ] Dr. Stone describes the benefits of strength training. [ 11:57 ] Dr. Stone shares her advice for how to be more resilient around stress. [ 14:04 ] Emily asks Dr. Stone, “Why is muscle important for my thyroid?” [ 20:37 ] Dr. Stone takes listeners through her workout routine. [ 22:25 ] Emily asks Dr. Stone, “What would you tell the maybe the more sedentary women listening?” [ 28:33] Dr. Stone talks about how to address adrenal dysfunction. [ 34:41 ]
Quotes If you're not well taken care of, you can't do anything for anybody else. [16:50]
I know for myself, strength training has been critical to getting my Hashimoto’s under control. Without that, I would not be where I'm at today not just physically, but mentally and emotionally as well. [19:56]
Just get your body moving and build muscle. I don't care how you do it, just make it happen and be consistent. [30:27]
DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.
Listen to the episode on https://podcasts.apple.com/us/podcast/thyroid-strong/id1425627401 (Apple Podcasts),...
Episode Summary On this week’s episode, I’m breaking down some key factors to look for when physically analyzing your space and inspecting for mold. Besides having a professional do a full analysis, I wanted to give you some tips to empower yourself when you’re house hunting so you can make a more informed judgment and find the right home for you and your family. Key Takeaways When I was recently looking for a rental here in Boulder, CO, I looked at 20 places and every single one of them had signs of water damage一including homes that were built less than two years ago. There are quite a few inconspicuous visual cues to tune into when touring a space, such as cracking between two pieces of drywall (which often gets mislabeled as the house settling). Because the symptoms of mold exposure mimic Hashimoto’s, water damage and exposure to mold is something that you should consider when buying, renting, or building a home. How To Use Your Senses To Detect Water Damage and Mold If you enter a home and detect any sort of musty smell or something that resembles cat pee, there’s likely mold. It’s also helpful to tap into how your physical body is feeling and look out for any signs of brain fog, headache, or feeling like you can’t finish your sentences. Using your vision to detect obvious and hidden signs of water damage, like bubbling on the walls and stains on concrete, are also key when inspecting a home. New Construction vs. Old Construction My mold inspector informed me that newer builds usually look great for about two years, but because they were built so quickly, signs of water damage or water infiltration start to pop up faster than they do in older homes. On the other hand, older builds are more likely to have water damage events. From the moment a house is built, the building materials like wood and drywall can get infiltrated by water and start to degrade.
In This Episode Emily shares her current journey that she’s on with inspecting mold in rental properties [ 3:09 ] Emily lists the 5 things that she always checks when she’s touring a home [ 5:08 ] Emily explains how a mold inspector can differentiate between poor craftsmanship and water damage [ 7:43 ] Emily articulates why she would never live in a home with a crawlspace [ 9:16 ] Emily talks about the difference between new and old builds [ 11:13 ] Emily breaks down the two factors that help her make an educated home buying or renting decision [ 13:04 ]
Quotes If you have that genetic snip when you go into a moldy home, it may feel like you have symptoms of brain fog, headache fatigue, can't finish your sentence, confusion, or dizziness. [4:32]
Mold can grow within 24 hours, so if there's water damage in a new build, you can still have mold. [12:33]
If we strengthen our terrain, our nervous system, our resilience, our gut microbiome, the amount of muscle we have in the bone, we can detox from those exposures more easily, and ideally, more quickly. [13:37]
DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.
Listen to the episode on https://podcasts.apple.com/us/podcast/thyroid-strong/id1425627401 (Apple Podcasts), https://open.spotify.com/show/1EkTBDKRscaAoZ0Ixwa8nY (Spotify), https://www.stitcher.com/show/muscle-medicine-debunking-myths-around-nutrition-exercise (Stitcher), or on your favorite podcast...
Welcome to this week’s episode of Thyroid Strong where Nancy Crowell, a trained doctor of oriental medicine, functional medicine, and a transformational mindset coach, instructs us how to level with ourselves in a fight or flight response and rewire our neuropathways to be resilient in fighting our inflamed state. Key Takeaways Nancy Crowell guides us through how to reclaim our mind and body through self-talk and rewiring our neuropathways to get back to our parasympathetic state of rest and digestion. Mold is everywhere and we will never have control of every situation, but what we do have in our control is our reactions and how we respond to situations. We have the potential to commit to our wellness instead of our illness. About Nancy Crowell Nancy Crowell is a trained doctor of oriental medicine, functional medicine, and a transformational mindset coach. She's a creator of the Resonance Program, a proven 12-month process specializing in helping clients with hormonal imbalance, adrenal fatigue, bloating, stress, and anxiety to be set free for a unique approach that uncovers the thoughts and emotions at the core of any disease. Mold Exposure and How Our Body Reacts To It Nancy discovered her exposure to mold in hindsight. Often in areas like the Pacific Northwest, there is consistent exposure to mold due to the weather. Symptoms of feeling foggy, seasonal depression, and never really feeling awake, could all be because of mold exposure. The difference in most is toxicity versus sensitivity. Some can detox from mold easily, but for others, their detox pathways need some extra attention to clear mold from their system. Reclaiming Your Mind and Body & Building Resilience If you are already in detox from mold, you’re doing all of the right things, but you still find yourself in uncontrollable circumstances that lead to a fight, flight, or freeze state. Nancy illustrates how to pause, identify what you’re feeling, and then start the process of reversing your habitual thinking. Instead of following the spiral into a fearful state, we begin by building our resilience and how we are stronger than our circumstances.
In This Episode Nancy Crowell’s history with mold and her overall environment [3:18] How our body processes mold [8:12] Difference between toxicity and sensitivity [11:44] Breakdown of the limbic system [13:06] Vagal theory and the parasympathetic state [15:47] Reclaiming your mind and body through resilience and self-talk [18:51] Why narratives are so important in situations you cannot control [23:03 What building resilience means [27:02] Things to do in the sympathetic state of fight, flight, or freeze [34:03] Honoring yourself and “fake it til you make it” are one in the same [37:45]
Quotes “You can't be committed to your health without being an environmentalist.” [9:15]
“We have to also start to evaluate, what are we committed to? Are we committed to our illness? Or are we committed to our wellness?” [17:07]
“I think this mental aspect is the big missing piece to creating that resiliency: realizing you do have so much control over the inflammation your body is having on the day-to-day, moment to moment level.” [25:58]
DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.
Listen to the episode on https://podcasts.apple.com/us/podcast/thyroid-strong/id1425627401 (Apple Podcasts),...
Welcome to this week’s episode of Thyroid Strong where Emily McCollum, an Oncology Social Worker supporting patients as a patient navigator in a Hospital Cancer Center, offers her experience in being diagnosed with Hashimoto’s and why Thyroid Strong means so much to her as a part of her healing journey. Key Takeaways Emily McCollum is one of the OGs of Thyroid Strong and her story resonates with a lot of people because of the high stress of her job. How do you find time to work out and retain the same work hours? Emily loves to run, but she always used to suffer from extreme exhaustion after her high cardio days. How do you work out without burnout and manage your stress?
Emily’s Hashimoto’s Journey & Before Thyroid Strong Emily’s story starts with a very knowledgeable Dentist, who discovered erosion in her teeth. This eventually led her to have her thyroid tested and the rest is history. Emily enjoyed the runner’s high and incorporated high cardio days in between HIIT and strength training, totaling about 6 - 7 days a week in workout programs. She felt absolutely drained and stressed constantly.
Working Out with Thyroid Strong and What It Means In April of 2020, just entering pandemic time, Emily took the plunge into the Thyroid Strong online program and trusted the process. There was immediate trust as someone also on the Hashimoto’s journey. Thyroid Strong doesn’t stop at resistance training, it moves forward with integration of nutrition, root causes, and your sleeping patterns to help feel optimal in your body living with Hashimoto’s. Emily’s encouragement to fellow Hashi ladies is to, “trust the process… you will not regret it.”
In This Episode Emily McCollum begins her Hashimoto’s story [3:36] Finding the right doctor to partner with during treatment is crucial [8:12] Working out before Thyroid Strong [9:46] Likes and dislikes about Thyroid Strong [11:51] Adjusting from mainly cardio to strength training [13:23] What Thyroid Strong means to Emily [16:33]
Quotes “I would just encourage women to trust the process and trust who you have guiding you.” [16:33]
“You will not regret it. I feel you'll regret staying in the same place.” [16:59]
DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.
Listen to the episode on https://podcasts.apple.com/us/podcast/thyroid-strong/id1425627401 (Apple Podcasts), https://open.spotify.com/show/1EkTBDKRscaAoZ0Ixwa8nY (Spotify), https://www.stitcher.com/show/muscle-medicine-debunking-myths-around-nutrition-exercise (Stitcher), or on your favorite podcast platform.
Topics Covered: Intense cardio several days a week leading to extreme exhaustion Finding a doctor that is your partner in diagnosis Coping with a high stress job and the rest of what life has to offer Switching to heavy weights and less reps Finding your energy again to tackle life
Follow Dr Emily Kiberd: https://dremilykiberd.com (Thyroid Strong Website) http://instagram.com/dremilykiberd (Instagram) https://www.facebook.com/groups/thyroidstrong/ (Facebook) https://twitter.com/dremilykiberd?lang=en (Twitter) https://www.tiktok.com/@dremilykiberd (TikTok)
If you want more information on when the next round of Thyroid Strong workout program goes live, join the http://drmeilykiberd.com/tswaitlist (waitlist).
If you’re looking to lose weight with Hashimoto’s:...
Welcome to this week’s episode of Thyroid Strong where Sarah Kneebone, a Holistic Hashimoto’s Health Coach, explores the emotional side of healing with Hashimoto’s. Many women on their Hashimoto’s journey have key triggers that kickstart their symptoms. Sarah is taking the chronic stress and the Type A personality for a loop and breaking down several strategies you can do right now to get your hormones back on track. Key Takeaways The physical symptoms of Hashimoto’s and the tangible testing to understand your specific ratio of hormones is extremely important. But what about the emotional side of Hashimoto’s? The underlying reality we create for ourselves that ultimately supported the physical symptoms that led us to endless doctor visits. How do we heal our chronic stress and trauma responses? How do we get back to our sense of self and our zest for life? Sarah is teaching us how to regulate our hormones instantaneously to get us feeling better today.
About Sarah Kneebone Sarah Kneebone is a Certified Integrative Nutrition Health Coach and Breathwork Facilitator. Her mission is for women with Hashimoto’s to live a vibrant, thriving lifestyle and to ultimately get their mojo back! Stress Triggers and Trauma Responses Sarah’s turning point was experiencing her stress triggers still in her pregnancy after already in remission with Hashimoto’s. She sought out to identify the fight or flight mode and how to train your brain to counteract it and return to rest, digest, and heal mode. Trauma responses also contribute to your stress triggers and often, with various types of therapy, it’s possible to push through the ‘Big T’ or ‘Little t’ trauma and begin healing on the emotional side of Hashimoto’s.
The Missing Puzzle Piece in your Hashimoto’s Healing Journey The often overlooked factor in your Hasimoto’s healing journey is the nervous system believing it’s safe, and safe enough to function properly. Once we are aware of our triggers and trauma responses, we can take control of our nervous system with practiced breathwork, ear messages, and working through trauma with a licensed professional.
In This Episode Sarah Kneebone”s Hashimoto’s journey [2:07] How pregnancy has the potential to alter your healing journey with Hashimoto’s [7:31] Trauma responses and how to cope with them [10:12] The missing puzzle piece in the Hashimoto’s healing journey [12:23] Exercises to integrate to help relieve a stress response [14:54] Connecting with your past trauma to move past it [17:50] Feeling present and what it means [19:49] The importance of Hashimoto’s being very interconnected throughout the body [21:20] Where the holistic approach fits into the Hashimoto’s hierarchy [23:34]
Quotes “I've always been a person that needs to know why. And I think that's been a big part of being able to heal. And that's what I try and teach other people.” [5:13]
“...Your thoughts literally create your reality, your cells respond to what you're thinking, believing, and the emotions that are running through your body.” [12:23]
“But without that missing piece of a nervous system that believes it's safe and safe enough to thrive and to function properly, you're never going to experience deep healing, balance, joy, playfulness–those emotions that come from being in a calm, grounded state.” [13:42]
DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching...
Follow Dr Emily Kiberd and Thyroid Strong on Facebook | Twitter | Instagram https://www.facebook.com/groups/thyroidstrong/ (https://www.facebook.com/groups/thyroidstrong/) https://twitter.com/dremilykiberd (https://twitter.com/dremilykiberd) https://www.instagram.com/dremilykiberd/ (https://www.instagram.com/dremilykiberd/)
If you want more information on when the next round of Thyroid Strong workout program goes live, join the waitlist: drmeilykiberd.com/tswaitlist If you’re looking to lose weight with Hashimoto’s: https://www.dremilykiberd.com/weight/ (https://www.dremilykiberd.com/weight/)
If you’re looking to beat the Hashimoto’s fatigue: https://www.dremilykiberd.com/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 (https://www.dremilykiberd.com/strong)
If you want to dive right into Thyroid Strong online workout program: https://www.dremilykiberd.com/thyroid-strong/ (https://www.dremilykiberd.com/thyroid-strong/)
Welcome to this week’s episode of Thyroid Strong where Melissa Ramos, founder of Sexy Food Therapy and creator of the Sexy Lady Balls program and community, shares her approach and insight to parasitic infections, how we contract them, how to test for them, and ultimately how to treat them long-term. Key Takeaways Parasitic infections are difficult to detect, and the symptoms can overlap with many other conditions including autoimmune diseases. Many of us Hashimoto’s ladies have often been diagnosed with a parasitic infection as a root cause of our autoimmune condition. But if you haven’t been diagnosed, listen in on how to get diagnosed, because more conventional medicine doctors will not check for parasites. They directly correlate with our thyroid hormone levels and can cause a variety of digestional issues. Today, Melissa Ramos is giving us the rundown on why they are so underdiagnosed along with what to do first when treating them long-term. About Melissa Ramos Melissa Ramos is the founder of Sexy Food Therapy and creator of the Sexy Lady Balls program and community. She is also a nutritionist with a background in Chinese medicine, a health expert on CTV’s The Social, an official health writer for the Huffington Post, and a TEDx Speaker. She is known as the hormone and poop whisperer to help women get their hormones and digestion in check. Where Do Parasites Come From and Why Are They So Underdiagnosed Parasitic infections are derived from a multitude of sources. Towels we share with our partner or roommate, swimming in the lake, drinking the same beverage, etc. Parasites do not discriminate between healthy and unhealthy people. To get tested for parasites can be difficult due to a lack of education around parasitic infections and what is considered a “normal range” in lab work. Parasite Behaviors and How To Treat Them Long-Term Parasites are stealthy creatures. They hide behind a mask (aka biofilm) to go undetectable, which is why there are several tests to undergo, some even out of the country. Parasites absorb all of the toxins in the body and burrow into your organs. To treat them, the body’s natural drainage pathways have to be open to flush them out. Flushing agents can include colonics or coffee enemas, as Melissa Ramos explains in great detail. In This Episode How people can contract a parasite and why it is so underdiagnosed [1:02] Where parasites live in the body [4:48] Parasite behavior and the body’s reaction to it [5:52] How parasites are opportunistic with mold and heavy metals [8:18] Lack of education for doctors running lab work to test for parasites [9:45] How to treat a parasitic infection, what to do first [11:26] Colonics and coffee enemas [12:41] Stool testing to identify parasites [15:09] Coffee enemas, what you can add to them, and how you can manipulate them [19:06] Bile flow and its importance in eliminating toxins [22:59] Treating your partner for parasites and why [26:12] Where you can contract parasites [27:02] Lymphatic system and drainage pathways [31:56] Balancing your water intake with minerals for full hydration [33:06] Quotes “I think that people just believe that you're healthy, you don't have them. That's not the case, you can get parasites when you're living with other people in your household.” [1:17] “And I think that any good practitioner is going to play detective and try to understand all the clues that we can find out.” [4:05] “There's something to be said about living and enjoying your life and not being super regimented.”[27:19] DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician...
Welcome to this week’s episode of Thyroid Strong where Maria Billis, a client of Thyroid Strong, joins me to share her journey with Hashimoto’s and how she found the missing piece in relieving her fatigue and boost her energy from incorporating the Thyroid Strong workouts into her daily routine. Key Takeaways Maria starts her journey the same way most of us do with Hashimoto’s, going back and forth with doctor after doctor trying to find the right answer. For Maria, though, her only symptom was fatigue and burnout in the early afternoon, not the typical weight gain and hair loss. Now, with Thyroid Strong she is optimizing her workouts to avoid burnout and she has more energy in the morning and throughout the day. Hashimoto’s Before Finding Thyroid Strong Maria suffered from waking up tired, and a 2pm burnout followed by an 8pm burnout. She lives a high intense lifestyle, both with stress and her workout routines. She did not pick up weights, instead, she delved into 45-minute to one-hour power yoga sessions. Each workout gave her more injuries, and tendonitis of the knees became the norm. Working Out without Burning Out Leads to a Boost in your Overall Energy Maria found Thyroid Strong and began incorporating weights in her workout routines, dialed it back to 20-30 minutes, and set aside her power yoga. She put a load on her tendons to heal them instead of trying to massage them out and with enough time for her body to fully recover, Maria became stronger. She feels energized, she moves better, and she now loves lifting weights. In This Episode Maria Bellis’ journey to her diagnosis with Hashimoto’s [2:44] Maria’s Hashimoto’s symptom of fatigue and how it affected her [3:27] Adrenal burnout [5:09] What Maria’s workouts looked like before Thyroid Strong [5:42] Tendonitis and how to work towards healing it [6:52] Picking up weights for the first time [8:32] For those hesitating about Thyroid Strong and taking the leap in the workouts [11:17] The importance of living a healthy lifestyle for your body [15:39] Quotes “I just feel solid. I feel like I'm getting solid. That's so worth it to me.” [9:52] “I see that people do your type of training, and they move better. They walk better, they feel better. They have better posture. I have more energy from it, too.” [11:57] “I'm looking forward to just being as optimally healthy as I can.” [15:03] DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice. Listen to the episode on https://podcasts.apple.com/us/podcast/thyroid-strong/id1425627401 (Apple Podcasts), https://open.spotify.com/show/1EkTBDKRscaAoZ0Ixwa8nY (Spotify), https://www.stitcher.com/show/muscle-medicine-debunking-myths-around-nutrition-exercise (Stitcher), or on your favorite podcast platform. Topics Covered: Exhibiting only one common symptom of Hashimoto’s Boosting your energy by incorporating weights into your workouts Dialing your workouts back to 20-30 minutes, 3-4 days a week Incorporating Thyroid Strong into your daily routine to see a significant difference in your energy levels
Follow Dr Emily Kiberd: https://dremilykiberd.com/ (Thyroid Strong Website) http://instagram.com/dremilykiberd (Instagram) https://www.facebook.com/groups/thyroidstrong/ (Facebook) https://twitter.com/dremilykiberd?lang=en (Twitter) https://www.tiktok.com/@dremilykiberd (TikTok)
If you want more information on when the next...
Welcome to this week’s episode of Thyroid Strong where Darin Ingels, a licensed naturopathic physician, author, international speaker, and a leading authority on Lyme’s disease, gives a detailed description of what Lyme’s disease is, its origins and symptoms, and how it can lead to Hashimoto’s. Key Takeaways Lyme’s disease is a bacterial infection that can present itself with one hundred different symptoms making it difficult to diagnose. It is important to treat quickly if you find a tick on yourself. Darin Ingels ND shares where to send an engorged tick, where to get tested for Lyme’s disease, and his long-term integrative treatment plan. About Darin Ingels ND Dr. Darin Ingels ND is a licensed naturopathic physician, author, international speaker, and a leading authority on Lyme’s disease. He too was diagnosed with Lyme’s disease and suffered his own battle of debilitation until he found that proper diet, lifestyle management, and natural therapies worked with his body to heal instead of against it. He uses that same approach for his patients today. He has been featured in WebMD, Mind Body Green, Be Well Thrive Global, and also has a podcast, and is the author of the Lyme Solution, a five-year plan to fight the inflammatory autoimmune response and beat Lyme disease. What Lyme’s Disease Is and What To Do First Lyme’s disease is a slow-growing bacterial infection, often acquired from a deer tick. If bitten by a tick, gently lift it with a pair of tweezers and save the tick. Saving the tick allows the tick to be tested for various infections doctors can then look for in a blood test. Darin shares where to send a tick and where to get tested for Lyme’s disease. Know that only 30% of bites from a lyme infected tick result in the classic bullseye rash. Lyme’s Disease That Can Lead To Hashimoto’s and How To Treat It Of the one hundred different symptoms Lyme’s disease presents, an autoimmune response is likely. Darin Ingels’ hierarchy of treatment starts with a good diet and gut foundation, testing for food sensitivities, and then discovering other possible triggers, such as toxins, environment, etc. Darin Ingels looks to repair the terrain of the body first, enabling cells to heal faster and for the long term. In This Episode What Lyme’s disease is [2:15] The most notable symptoms of Lyme’s disease [3:09] How Lyme’s disease can lead to other issues, such as an autoimmune response like Hashimoto’s [ 7:08] What to do first when bitten by a tick [9:28] Treatment for Lyme’s disease [12:03] Food sensitivities with the Lone Star Tick [17:34] Most effective in treating Lyme’s disease long term [20:41] Darin Ingels’ hierarchy of what to treat first with Lyme’s disease [26:11] How to start treating a leaky gut [27:42] Quotes “They call it the great imitator or the great mimic because it looks like a lot of different things. So unfortunately, it's one of these infections that often people miss, just because they might mistake it for something else.” [3:00] “The big red flag is when we see a combination of arthritic symptoms with neurological symptoms. Again, there's very few things that cause people complaining about neuropathy or balance problems, coordination issues, and they've got joint pain or muscle pain. That's a big red flag for Lyme disease.” [4:30] “The CDC says that up to 80% of people who get bit by tick carry the rash, when you look at the research, the research suggest it's probably less than 46%. And those of us in clinical practice will argue is probably less than 20%.” [4:57] “Lyme is a major trigger for Hashimotos particular hypothyroidism. So you know, limes ability to disrupt your immune system is a major problem. And we see various autoimmune effects from Lyme disease, we think that a lot of chronic Lyme disease is actually not the infection, it's per se that's causing the problems, but it's actually the autoimmune effect.” [7:00] “It's what's unique to that person that gives us...
Welcome to this week’s episode of Thyroid Strong where I describe five different strategies on how you can lose weight with Hashimoto’s. There are clear essential steps to incorporate into your every day routine that will make a dramatic difference in how you feel and will help you reach your goal weight. Key Takeaways What is the best way to lose weight with Hashimoto’s? In working with your functional medicine practitioner, properly managing your thyroid hormones within optimal range, make sure your diet is in a caloric deficit, proper protein intake, reset your circadian rhythm, and your workout regimen should reflect those inside Thyroid Strong program with functional movements, 3-4 days of resistance training a week, and workouts 20-30 minutes in length. Thyroid Hormones & Adjusting Your Diet to Lose Weight with Hashimoto’s The most important thing to manage first are your thyroid hormones. They need to be within optimal range, not conventional range. Next, adjust your diet to prioritize 30 grams of protein minimum per meal and write down everything you eat to introduce a 10-20% caloric deficit. There must be a caloric deficit in order to lose weight. Prioritizing Sleep and How You Workout to Lose Weight with Hashimoto’s New research suggests rising at the same time every day to reset your circadian rhythm along with six hours of uninterrupted sleep. Sleep and your workout go hand in hand due to your cortisol levels. Make sure to work out during the day to not spike your nightly cortisol levels. During your workout, remember functional movements like a hinge, squat, push, pull, carry, lunge, and anti-rotation, heavier weights, low reps, and longer rest breaks. In This Episode Thyroid hormones within optimal range [1:38] Including a caloric deficit strategy into your diet [4:46] Prioritizing protein to stimulate muscle protein synthesis [6:26] Rise at the same time every day and get your work out in during the day [9:38] Accessories to help you sleep [10:32] How to workout without burning out with Hashimoto’s [12:12] Questions to ask yourself if you want to lose weight with Hashimoto’s [15:07] Quotes “Thyroid hormones are required for every metabolic process in the body, including maintaining your muscle mass, our digestion, everything.” [2:08] “So write down everything you're eating, put it into an app, make it really easy.” [6:06] “Animal protein is a more readily available protein source to be absorbed over plant protein.” [8:56] “The newer research shows six hours uninterrupted is the key.” [9:22] DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice. Listen to the episode on https://podcasts.apple.com/us/podcast/thyroid-strong/id1425627401 (Apple Podcasts), https://open.spotify.com/show/1EkTBDKRscaAoZ0Ixwa8nY (Spotify), https://www.stitcher.com/show/muscle-medicine-debunking-myths-around-nutrition-exercise (Stitcher), or on your favorite podcast platform. Topics Covered: Thyroid hormones within optimal range versus conventional range How caloric deficit works to regulate weight loss How much protein to include with every meal with Hashimoto’s Establishing a great circadian rhythm and accessories to help A great workout regimen to follow with Hashimoto’s to reach your goal weight
Link’s mentioned in this episode: https://bit.ly/3Fkqq7C (Manta Sleep Mask) https://trk.chilisleep.com/SH95 (Ooler...
Some diagnosed with Hashimoto’s know the emotional and physical roller coaster of being misdiagnosed several times with no solution in sight. Dr. Amie Hornaman approaches her treatment of Hashimoto’s with blood testing plus your symptoms. Yes, changing your lifestyle is the bigger picture, but we also need to address what hormones your body is already producing and what it isn’t. Amie learns how your thyroid operates and what medications you need to be within optimal range to start your healing journey today. About Amie Hornaman Dr. Amie Hornaman, a.k.a The Thyroid-Fixer, is a woman on a mission to optimize thyroid patients around the world and give them their lives back using her proprietary transformational program: The FIX Method. She is also the founder of the Institute for Thyroid and Hormone Optimization.
Lab Work Testing Plus Your Symptoms On Your Way to Feeling Better You’re not only testing for TSH, you’re also testing for T4, T3, reverse T3, and the two thyroid antibodies, TGA & TPO. If Doctors are not testing for all of them, more than likely they never were educated on them to do so. Your prescribed medications are born from the results of the lab work which is why it is imperative to have all of them tested for.
T2, The Forgotten Hormone and The Advantages of Taking It Our body naturally has white and brown fat. T2 activates brown adipose tissue and when brown fat is stimulated, your metabolism increases burning the white fat. It also stimulates the mitochondria which increases ATP production and gives you more energy. You could also stimulate brown fat with cold exposure.
In This Episode Dr. Amie Hornaman lists the thyroid hormones and antibodies to be tested in lab work in working with Hashimoto’s [1:57] Importance of having two antibody tests [5:49] Why T3 is so often overlooked [9:03] Difference between medications with only T4 and those with both T3 & T4 [10:03] Women’s Health Initiative Study [14:36] Moving your body and eating healthy but thyroid hormones are not properly managed [17:15] T2, the forgotten hormone [22:40] Stimulating brown fat [28:53] How Dr.Amie Hornaman starts treating Hashimoto’s in her patients [31:33]
Quotes “When I'm asked what your favorite medication is, my answer is always the one that's going to work for you.” [14:27] “They've taken T2, lost weight, increased their basal metabolic rate, protected their muscle, and they don't come out on the other side gaining 50 pounds.” [25:22]
DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice.
Listen to the episode on https://podcasts.apple.com/us/podcast/thyroid-strong/id1425627401 (Apple Podcasts), https://open.spotify.com/show/1EkTBDKRscaAoZ0Ixwa8nY (Spotify), https://www.stitcher.com/show/muscle-medicine-debunking-myths-around-nutrition-exercise (Stitcher), or on your favorite podcast platform.
Topics Covered: Fixing your thyroid with the right supplemental care Lab work and symptoms go hand in hand with Hashimoto’s Testing for T3 and reverse T3 is imperative T2 as the forgotten hormone to activate brown fat Both, and theory in treating Hashimoto’s
Resources Mentioned: Dr. Amie Hornaman https://dramiehornaman.com/collections/supplements (Supplement Fixers)
Guest Info Connect with Amie Hornaman on her podcast, https://podcasts.apple.com/us/podcast/the-thyroid-fixer/id1529800263 (The...
Welcome to this week’s episode of Thyroid Strong where I give you a roadmap of what Hashimoto’s remission looks like from my own journey and the collaborative approach of my doctor. Listen in to find sound bites you can incorporate into your lifestyle. Key Takeaways Going into Hashimoto’s remission is possible. First, find a great doctor that will work with you in creating a hierarchical framework of what to treat first instead of treating everything simultaneously. Second, change your diet, change your sleep, change your workout to a Thyroid Strong style of working out and then address the root causes that can trigger your autoimmune condition. How Do You Know When You’re in Hashimoto’s Remission? Of women with Hashimoto’s, about 20% can go into remission. Those that go into remission have minimal destruction to the thyroid gland and exhibit their thyroid hormones within optimal range on a blood draw, no presence of thyroid antibodies specifically TGAB and TPO, and no presence of Hashimoto’s symptoms. Three Changes to Make On Your Journey to Hashimoto’s Remission First, change your diet. Start eliminating gluten, dairy, and alcohol. Second, change your sleep pattern. Instead of going to bed at the same time everyday, start waking up at the same time everyday and getting into the habit of a new circadian rhythm. Lastly, address the root causes of your Hashimoto’s and adjust your lifestyle further including your workout. In This Episode Destruction of the thyroid gland [1:34] Three components to going into remission with Hashimoto’s [1:52] First changes I made when first getting diagnosed with Hashimoto’s [4:34] Address the root cause of my Hashimoto’s [7:48] How to work out without burning out with Hashimoto’s [11:08] Quotes “So I was one of those 20% of women who went into remission. One of the aspects was catching the diagnosis early and taking the steps to make the changes.” [4:10] “Prioritize protein 30 grams minimum to stimulate muscle protein synthesis, aka muscle growth and not only prioritize every single meal, but especially the first meal.” [9:20] “One of the things that's really important is working with a great, great doctor, for a collaborative approach to addressing some of the root causes of your Hashimotos in addition to managing your medication.” [12:24] DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of YOUR physician or another qualified health provider with any questions you may have regarding medical treatment. Never delay seeking medical advice because of something you read/hear/see on our show/website/or coaching practice. Listen to the episode on https://podcasts.apple.com/us/podcast/thyroid-strong/id1425627401 (Apple Podcasts), https://open.spotify.com/show/1EkTBDKRscaAoZ0Ixwa8nY (Spotify), https://www.stitcher.com/show/muscle-medicine-debunking-myths-around-nutrition-exercise (Stitcher), or on your favorite podcast platform. Topics Covered: What Hashimoto’s remission looks like The first steps to changing your lifestyle to improve your Hashimoto’s symptoms Importance of finding a great doctor in treating your Hashimoto’s How to address the root causes of your Hashimoto’s How to change your diet, sleep, and exercise to help treat your Hashimoto’s
Resources Mentioned: https://foodbymars.com/ (Foodbymars.com) https://ouraring.com/ (Oura Ring) https://trk.chilisleep.com/SH95 (OOLER Sleep System)
Follow Dr. Emily Kiberd: https://dremilykiberd.com/ (Thyroid Strong Website) http://instagram.com/dremilykiberd (Instagram) https://www.facebook.com/groups/thyroidstrong/ (Facebook)...
Welcome to this week’s episode of Thyroid Strong where Sophie Shepard, founder of SHE Talks Health and women’s hormone and gut health coach, takes a deep dive into how to start your journey of living with Hashimoto’s. Instead of the age-old story of being sick in your body, Sophie teaches us how to turn our hormones into our superpower. There is no reason for your diagnosis to inhibit your life; Sophie illustrates with a detailed framework how to isolate the root cause of your symptoms and work your way back from there to regain control of your life. Key Takeaways Learn how to manage stress and overcome past trauma when healing on your Hashimoto’s journey. Stress is the number one thing no one wants to talk about with an autoimmune condition, and the number one thing causing all the issues. Nutrition, stress, and healing the gut are all equally important to the Hashimoto’s healing journey, but stress is the one that is hardly ever touched or changed. Sophie starts with stress and is giving us simple strategies to quickly get oneself out of a fight or flight sympathetic state using butterfly taps, box breathing, humming etc. About Sophie Shepard Sophie Shepard is a functional diagnostic nutrition practitioner (FDNP) and founder of SHE Talks Health. She is a women’s hormone and gut health coach revolutionizing women claiming their hormones as a superpower and slaying the age-old stories of being sick in your body. She is helping women transform their hormones through gut health, uncovering root causes, diagnostic testing, nutrition, and lifestyle science. How Stress Plays an Important Role in Healing with Hashimoto’s Stress is one of the main, and often unspoken, root causes of an autoimmune condition. Mental health and gut health are also intertwined, it matters how we feel and what we eat. If stress is not managed, it shows itself as physical ailments. To start the healing process, we need to identify triggers of trauma and use simple strategies to calm the nervous system through box breathing, humming, butterfly taps, etc. What To Address First When You Are First Diagnosed with Hashimoto’s Thyroid health needs to be addressed first. We need to build up the thyroid with nutrient-dense food and then reduce sources of inflammation because the body needs to be able to digest and absorb superfoods to fully rebuild the thyroid and gut microbiomes. In This Episode Sophie Shepard describes her journey of being first diagnosed with Hashimoto’s [02:45] Host of symptoms often categorized as something else and considered the norm by most [08:52] Sophie’s framework of how she treats individuals first diagnosed with Hashimoto’s [11:07] Absorbing nutrients, what to eat and what not to eat [14:11] Sophie’s take on autoimmune Paleo approach [17:12] How Sophie assesses gut health within her framework [19:46] How gut health affects your thyroid [22:40] The leaky gut analogy [23:35] The role stress plays in Hashimoto’s [26:02] Identify fight or flight and introduce stress managers [29:07] Quotes “We're going to run several labs, but it's going to be in a specific order. Once I get to know you a little bit better and understand what's going on and look at all your entire history and everything you've tried already, and then make a plan for you as an individual.” [11:07] “So I think I like to combine the nutrition part with the gut health part at the beginning, because you'd be shocked how many people I work with who have been to all these practitioners and no one's looked at their gut.” [14:11] “Stress, it's like the number one thing no one wants to talk about. And the number one thing causing all the issues.” [26:02] DISCLAIMER THIS PODCAST/WEBSITE/COACHING SERVICE DOES NOT PROVIDE MEDICAL ADVICE. The information, including but not limited to text, graphics, images, and other material contained, are for informational purposes only. NO material on this show/website/coaching practice/or special guests are intended to be...
Key Takeaways Consistency and commitment to building strength will also build resilience. This will create the space to actually analyze how you’re doing. When you give yourself enough space to think, you’ll quickly realize what you’re truly capable of. When managing Hashimoto’s symptoms, it’s important to work out and push yourself. Yet, it’s all too easy to overdo it and end up with little to show but exhaustion. Finding the right regime and sticking to it will help you incrementally increase your strength and stamina without overtraining. Isolation, helplessness, and loneliness are common feelings for women struggling with thyroid health. Many other people just don’t understand their symptoms. It takes dedication and commitment to retake control. Today’s guest shares her amazing story of how she did it. About Stephanie Pearce After her diagnosis of Hashimoto’s, Stephanie tried many different things to get her life back in order. Anxiety about her thyroid health was a big part of her struggle. Through dedication and hard work, Stephanie has come out on the other side feeling more confident and empowered than ever. Making the Necessary Changes Stephanie describes her long struggle with thyroid health. Even though she was not diagnosed with Hashimoto’s until three years ago, the signs had been there for some time. Brain fog, fatigue, and rapid weight loss took their toll. Since her diagnosis, Stephanie has been able to take control and move her health in the right direction. One of the first changes Stephanie made was to her diet. The grains and dairy left. Now she sticks to a paleo diet and feels so much better as a result. She also exercises regularly. What started as daily walks has evolved into the strength-based program of Thyroid Strong. Now Stephanie is thinking more clearly and is more motivated than she has been in many years. Beating Anxiety with Knowledge, Dedication, and Support Throughout her struggles with thyroid health, Stephanie dealt with the anxiety that often accompanies it. It often felt like she was all alone in her situation. Little tasks that seemed so easy for other people were nearly impossible for her. Since Thyroid Strong, she lives her life with more clarity and confidence than she thought she ever could achieve. It has given her the knowledge and guidance she needs to feel better than she has in many years. What mindset shifts have been necessary on your health journey? Leave a comment on the episode page! In this episode Stephanie’s long journey with thyroid health [3:45] Adapting your diet to control thyroid problems [7:30] The power that comes with being an advocate for your health [10:20] The role of exercise in managing Hashimoto’s symptoms [19:45] The importance of finding support from family and friends [23:10] Finding the right balance with exercise [25:25] Shifting your mindset as you heal [28:35]
Quotes “I realized that I could put this into remission and that it didn’t have to run my life. The lightbulb that went off that was so exciting for me was that I knew what was wrong.” [12:05] “The kettlebell is one of the best investments that I’ve made ever. It’s so versatile. I can do cardio workouts with it. I can do an upper body workout with it and lower body - the whole entire body with a kettlebell.” [26:49] “I feel like I’m moving forward. Before, I was just in the water-treading water. Now I’m out of the water on the beach just dealing with it.” [30:00] Links https://www.dremilykiberd.com/strong/ (Thyroid Strong) Hashimoto’s Food Pharmacology by Izabella Wentz Check out the full show notes for this episode here Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at http://counterweightcreative.co/ (Counterweight Creative)
Key Takeaways Your health is ultimately your responsibility. Do the research necessary to become armed with the best information and don’t be afraid to advocate for yourself whenever it is necessary. Weight-training can seem intimidating. However, if you find the right coach and learn the proper form, it is a safe and effective way to improve thyroid levels. A thyroid condition presents numerous challenges. Healing from it is an up and down journey. Being in tune with your body and making informed choices is perhaps the most important thing that you can do to stay healthy and meet your goals. Today’s guest understands this as well as anyone. About Norma Huffman Norma Huffman was one of the very first people to sign up for my Thyroid Strong program. From a young age, Norma struggled with thyroid problems. Never one to give up on her own health, Norma took matters into her own hands and took necessary action to take control of her health. Becoming Your Own Health Advocate There is a lot to consider after a diagnosis of hypothyroidism or hyperthyroidism. The advice from different doctors can be confusing and even contradictory. Norma recounts how she worked to become an expert in her own health to become the most informed patient that she could be. Mindset and Discipline as Keys to Health Armed with the right information, Norma tried out numerous programs and exercise routines. She credits her newfound energy, confidence, and weight loss to the discipline and exercises that come from the Thyroid Strong program. Many people are hesitant or even fearful of weight-based exercises. However, Norma found that being properly informed and coached on form quickly erases doubts. With confidence, knowledge, and motivation, it is possible to retake control of your health. What mindset shifts have been necessary on your health journey? Leave a comment on the episode page! In this episode Becoming an advocate for your own health after a disappointing diagnosis [2:30] Using weight-training exercises to maintain muscle mass with a thyroid condition [8:15] The limitations of walking-based exercise [15:55] Overcoming fear of weight-training [19:35] Shifting your mindset to focus on the truly important parts of health [21:32] Retaining hope for future health [28:00]
Quotes “I always had proper form and I had the confidence to go into the gym and work with free weights with all of the young people with awesome form.” [9:55] “Just knowing that everybody is in a different space, I recognized that I need to compete against myself and nobody else.” [18:26] “We all just need to be happy with the skin that we’re in. Just focus on being consistent with your exercises and being consistent with healthy eating and the results will come.” [22:32] Links https://www.dremilykiberd.com/strong/ (Thyroid Strong) Check out the full show notes for this episode here Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at http://counterweightcreative.co/ (Counterweight Creative)
Key Takeaways It is possible to meet your strength goals without exhausting yourself and damaging your health. Finding the minimal effective dose and doing just what is necessary to achieve your goals will ultimately be more rewarding and sustainable. Shouldn’t workouts make us feel our best? Yet so many result in exhaustion, burnout, and frustration. Many focus on the wrong thing. Others are based on a one-size-fits-all approach. Today’s guest strives to help her clients work out better so they can have consistent energy throughout the day. About Adina Rubin https://www.adinarubincoaching.com/ (Adina Ruben) is a nutritional therapy consultant and a medical exercise specialist. Her program, The Strong For Life Method, helps busy women stay strong and have more energy with smart workouts and real food. Finding the Minimum Effective Dose When working with her clients, Adina identifies the “minimal effective dose” of exercise. Many workouts just go too far. The results can lead to hormone imbalances, fatigue, and even metabolic problems. Finding just the right dose of exercise can often be the key to restoring balance. Knowledge is Essential Adina’s passion for educating her clients is really clear. When you have a full understanding of how your body and all its parts and systems are connected, you can begin to make the changes that you need. Listening to your body’s messages, learning to respond, and applying it all correctly is central to any workout program. How do you listen to what your body tells you when working out? Leave a comment on the episode page! In this episode What to focus on in order to feel your best [2:50] Balancing hormones through strength-training [5:50] How to address an overflow of stress levels [10:00] The importance of rest breaks and variability for building resiliency [13:10] Barbell back squats and kettlebell swings as some of the most important exercises [21:38] Educating patients to create empowerment [24:08] Whether or not to adapt trainings according to age [28:12] Refueling after a workout [32:08]
Quotes “How can we do less? How can we do the minimal effective dose in exercise, ‘dieting’? How can we make this the least restrictive that it needs to be to still get us to our goals?” [4:11] “Just try eating real food - quality proteins, quality fats, and starchy carbs. I think that really makes a huge difference.” [35:36] “Strength is important. You are stronger than you think you are and it’s okay to get stronger than that.” [37:31] Links https://www.adinarubincoaching.com/ (Find Adina Rubin online) Follow Adina on Instagram Check out the full show notes for this episode here Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at http://counterweightcreative.co/ (Counterweight Creative)
Key Takeaways There’s no single test that will identify the source of metabolic issues. It takes a thorough and holistic approach. Multiple tests are often needed to identify what the true source of a condition is. Once root causes have been identified, handling stress, eating well, and exercising will likely lead to improvements. Many of the clients that I see have been to several other practitioners already. That might be because their previous practitioners just looked at them as data and test results. Today, I’m speaking with someone who redefined how we approach our patients to actually make sense of the data they provide. About Reed Davis Reed Davis is a board-certified holistic health practitioner and a certified nutritional therapist. His vast experience working with numerous autoimmune patients led him to develop Functional Diagnostic Nutrition in order to give practitioners the functional lab training, data-driven protocols, tools, and leadership they need to confidently solve their clients’ health issues. When a Thyroid Symptom Isn’t actually a Thyroid Condition Reed and I get into what he has observed about thyroid conditions over the years. In fact, many of the classic thyroid symptoms don’t even originate with that gland. Reed describes the ways in which many thyroid conditions begin in places like the brain or cell-receptors. With that understanding, the actual root causes of conditions can be addressed which will lead to true healing. Toxins and Metabolic Chaos Reed understands the huge impact that toxins have on us. There are tens of thousands of them in the environment, from pesticides on crops to off-gassing from furniture. Different toxins will affect different people in different ways. However, they all contribute to metabolic chaos. To mitigate the impact of toxins, Reed recommends eating a wide variety of non-processed food and being aware of your genetic risk factors. How do you help yourself and others make health a priority? Leave a comment on the episode page! In this episode What led Reed to develop Functional Diagnostic Nutrition [3:45] Why many thyroid symptoms originate elsewhere in the body [8:15] The effect of environmental toxins on human health [15:46] The importance of identifying food sensitivities to get Hashimoto’s under control [27:09] How to make sense of the many tests you may need [31:12] Identifying gut dysfunctions before it’s too late [37:55] Why different people respond to stress differently [41:33] Where to start after a Hashimoto’s diagnosis [47:55]
Quotes “If you suffer from ordinary thyroid symptoms, there could be nothing wrong with your thyroid. And yet, the standard treatment is to just replace the T4 and hope your body converts it.” [11:45] “We have this natural ability to excrete and detox, but it can be overloaded and some people have it worse than others, not just because of their level of exposure but because they’re just different.” [21:14] “You can’t change your genes. But you can have some control over the expression of those genes.” [23:56] “We don’t guess and test. We test. We never guess.” [34:53] Links http://fdn.today/drkiberd (Functional Diagnostic Nutrition) Check out the full show notes for this episode here Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at http://counterweightcreative.co/ (Counterweight Creative)
Key Takeaways Success comes in many forms. Even when things don’t go right, you can succeed by using them as catalysts for growth. Before reacting, pause, breathe, think about how you can grow from it. Every single one of us has been affected by this pandemic. Likely, plans you’ve made will not come to fruition because of it. That’s certainly true for me. However, there is still hope for us if we can recognize it. Closing My Clinic It has been a strange past several months to be sure. On March 16, I made the difficult decision to close my clinic in New York City. For the safety of my staff and patients, it was the right thing to do. It was really challenging, but I was bolstered by the support of my staff and patients. Making Transitions and Learning Lessons As I’m sure it has for you, my life is drastically different now. I went from a full-time business owner to a full-time mom. In May, my family left the city altogether. During this time, I’ve experienced numerous lessons surrounding gratitude. Sure, things are not the way I’d prefer. But this whole experience has shown me that success comes in many forms. Main Point #2 The stressors that came with these changes have certainly taken their toll, mentally, physically, and emotionally. Remembering to respond to these stressors in a productive way that leads to growth, rather than simply in a reactionary way, has given me hope for the future. It has led me to make some big decisions and set my life on a whole new trajectory. What positive changes have the pandemic led you to make? Let me know in the comments on the episode page! In this episode Making the tough decision to shut down the clinic in NYC [0:30] Maintaining patience and grace during challenges [6:45] Responding to stress in productive ways [14:30] Accepting a life without solid plans when times are unpredictable [20:18]
Quotes “Originally, the sentiment was not if but when we come back. But slowly the sentiment started to become if we go back.” [2:03] “Every single struggle and moment that feels challenging is a place to learn and grow.” [7:23] “How can we make this time a moment and point of reflection so that every single day moving forward we are heading on a path that brings joy and growth and makes us one percent better every day?” [22:50] Links Check out the full show notes for this episode here Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at http://counterweightcreative.co/ (Counterweight Creative)
Key Takeaways Historic water damage is more likely a source of mold than a recent incident. Even when the water is gone, the mold will stay behind. That’s why a proper inspection should take some time. It involves looking everywhere. Remediation is a big process. What it’s really doing is removing biotoxins that make you sick. This is not a place to cut corners. Even though it is a big process, if done correctly, there is hope that your health will improve and you’ll be safe in your home. Even after mold remediation, people still get sick. That’s because mold is extremely hard to vanquish for good. And mold affects so many of us. As many as 40 percent of the population is mold sensitive. That’s why it’s crucial that you not only identify its presence but get rid of it too. About Brian Karr https://yesweinspect.com/ (Brian Karr) is the expert mold inspector you wish you had. He is the go-to mold and biotoxin resource for many medical practitioners, particularly functional medicine doctors. Brian has helped over 3,000 hypersensitive individuals nationwide create healthier living environments. Finding Hidden Sources of Mold Mold does not discriminate. It affects some people differently than others, but it causes ill effects on anyone. That’s why having a proper inspection is so important. Even if there is no obvious or recent sign of water damage in your home, mold can still be present. In fact, Brian seldom deals with mold from recent damage. Usually, the cause happened some time ago. That’s why, as Brian describes, an inspection needs to be extremely thorough. Getting Rid of All the Mold in Your Home Once mold has been found and identified, it needs to be removed. Remediation is a big process. It might involve removing significant parts of your walls, floors, and ceilings. However, half-measures will just mean that your problems will return before too long. Brain shares how he tests, both before and after remediation, and the questions you should ask anyone you hire to rid your home of toxic mold. Tell me about how you’ve rid your home of mold in the comments on the episode page! In this episode How to detect mold when there’s no obvious water damage [5:58] Questions to ask in order to find a well-informed inspector [11:20] The best approaches for finding the sources of mold in your home [21:00] How to remediate properly so that the mold is actually all gone [27:20] The actual value of a post-remediation inspection [31:38] Where aspergillus can actually be found [42:45] Why it’s important to have a professional remediate your home [46:28] Why geography has very little impact on the mold in your home [48:38] How to decide what to bring back into your home after remediation [50:09]
Quotes “I think the big misconception is that there has to be a water issue happening right now for there to be a problem. It’s usually not often that you see that. Most times, it’s historical water issues that cause the problem.” [9:02] “We should be treating this as if we’re in a hospital and need to clean this the right way because, ultimately, we’re dealing with biotoxins.” [29:20] “Mold - it can be growing or not growing - either way, it’s a problem for us. If the particles are breaking off the colony, even if the colony is ‘dead’, we still breathe that in.” [41:43] “It’s so important to have people who understand the process [of remediation] in there doing it. And yes, it can be expensive, the same way that medical treatment can be expensive. But we’re basically applying medical treatment to your house.” [47:48] Links Follow Brian Karr on https://www.instagram.com/moldmasterclass/ (Instagram) https://yesweinspect.com/ (We Inspect) https://moldmasterclass.com/ (Mold Masterclass) - Use code MUSCLEMEDICINE to get $100 off or click here to apply the coupon directly Mold Finders Radio Check out the full show notes for this episode here Follow Emily...
Key Takeaways Aging usually leads to a loss of skeletal muscle. That’s why it’s important to start building and maintaining it before it becomes a problem. Getting enough protein and exercising regularly will accomplish this and set you up to live better into old age. There is no single best way to build and maintain muscle with exercise. Whether using heavy or light weights, the muscle fibers can still get the use they need to stay strong. The important thing is consistency. It’s no secret that muscle mass decreases with age. Maintaining it is one of the central elements of longevity. Even though muscle loss mostly affects the elderly, preventive action needs to take place as early as age thirty. About Stuart Phillips, PhD Stuart Phillips is a professor in the Department of Kinesiology at McMaster University. As a Tier 1 Canadian research chair in skeletal-muscular health, director of the McMaster Centre for Nutrition, Exercise and Health Research, and the director of PACE, Professor Phillips has published nearly 500 research pieces. He is a true expert in how exercise and protein affect skeletal muscle. The Importance of Protein Professor Phillips knows the importance of protein. In fact, as we age, our protein requirements increase. Just including proteins in your diet is only part of the picture. Professor Phillips describes the importance of what sources of protein to eat and when to eat it. A protein-rich breakfast is a great way to start the day. Furthermore, animal-based proteins are easier for your body to synthesize. The Role of Exercise Protein and nutrition are not enough to maintain muscle mass. Exercise is a crucial element too. When it comes to losing weight ad staging strong, exercise is the key ingredient. However, a protein-dense diet can aid in weight loss. That’s because you’ll get the nutrients that you need without excess calories. How do protein and exercise shape your health? Leave a comment on the episode page! In this episode The metabolic importance of muscle [3:45] Why young people need to prepare for old age [6:29] Understanding how to get optimal protein [11:00] The best times and sources to get protein [16:20] The difference between carbohydrate stimulation and protein stimulation of insulin [27:25] How nutrient-dense sources of protein can aid weight-loss [33:15] The more effective ways to exercise as we age [41:20] Busting the myth of protein and kidney failure [48:48]
Quotes “Being able to move, get around, and do all the activities of daily living, you need to have a good amount of functional skeletal muscle.” [6:18] “It’s hard to out-nutrition inactivity. You can maximize your chances, but the only way to undo inactivity is to be active.” [15:50] “The true health benefits of being physically active are when you take somebody from nothing to something.” [48:07] Links Follow Stuart Phillips, Ph.D. on https://www.instagram.com/mackinprof/ (Instagram) | Twitter | Facebook https://www.coursera.org/learn/hacking-exercise-health (Hacking Exercise for Health) Check out the full show notes for this episode here Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at http://counterweightcreative.co/ (Counterweight Creative) Related Episodes Episode 3: How Much Protein Do You Really Need
Key Takeaways Peak performance training just isn’t sustainable. Sooner or later, something is going to give. Instead of just pushing their physical limits to the breaking point, strength training in an optimal way will help establish actual healthy results and heal a career of injury. Many of us work, play, and train at full throttle. But when we overdo it, we create problems whose solutions go beyond massage, adjustments, and ultrasounds. Today’s guest helps her clients rehabilitate through a conscious and comprehensive strength training approach. About Aleena Kanner https://www.aleenakanner.com/ (Aleena Kanner) is a Certified Athletic Trainer and NASM Certified Personal Trainer. She obtained a Master’s degree from the University of Arkansas in 2016. Soon after, Aleena opened her own business in New York City to bridge the gap between rehabilitation, movement, and resistance training with her clients. Aleena’s approach to strength training centers on optimizing individual performance and longevity by teaching individuals to become the masters of their own habits. She believes that rehab and strength training are on a continuum and that in order to feel our best we must move efficiently, load effectively, and train repetitively. Athleticism is not Health Many people confuse athletics with health. Looking at Olympians and other high-level performers, it’s easy to conclude that they represent the pinnacle of health. Aleena knows that that is often not the case. Often, they’re injured and overtraining with hormonal imbalances. Moving Better for Better Health Being able to load and move the body in an efficient way is the foundation of better strength training. This means moving away from symmetrical stances and emphasizing functional movement. In particular, getting the ribs in the right position so that they aren’t flaring, is at the foundation of Aleena’s approach. How can strength training play a role in your rehabilitation? Leave a comment on the episode page! In this episode Bettering yourself and your clients through strength training [2:00] Listening to your body when it says it’s time to stop overtraining [5:40] The elements of efficient strength training [11:25] How treating someone’s physical stance can lead to a reduction in anxiety [19:37] Healing numerous ailments by focusing on gut health [26:36] Dealing with the fear that surrounds movement [31:25] The three things anyone can do to feel better in their body [35:38]
Quotes “You’re preparing yourself to be a really great athlete and great at your sport. But that is not health.” [9:57] “Strength training efficiently for the human body to work in the most optimal way possible is the best way to exercise.” [11:13] “Your body can heal if it’s given the right things to heal with.” [31:19] “Everyone’s thoughts should be on their health right now. In order to protect your immune system, you should be exercising and eating healthy and supporting your immune system.” [38:09] Links https://www.aleenakanner.com/ (Find Aleena Kanner online) Follow Aleena Kanner on https://www.instagram.com/aleenakanner/ (Instagram) | Facebook | YouTube https://findingcentre.co.uk/ (Anatomy in Motion) Check out the full show notes for this episode here Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at http://counterweightcreative.co/ (Counterweight Creative) Related Episodes Episode 21: How To Heal Pain By Starting At The Feet with Gary Ward
Key Takeaways For many people, it isn’t necessary to spend a big chunk of your day at the gym. Exercising periodically throughout the day, even for a few minutes at a time, is a practical solution for staying fit while staying home. Interval training can benefit nearly anyone. The science shows that when appropriately adapted it can help elite athletes as well as people with chronic health conditions. Interval training is a time-efficient way to exercise. It can be adapted to meet a variety of health goals ranging from weight loss and metabolic flexibility to muscle gain and endurance. People often think of exercise as a time-consuming task that takes over your whole day. New research is showing that this doesn’t have to be the case. As many of us spend more time at home, exercising in short spurts can be what we need to do to keep our muscles from wasting away. About Martin Gibala, Ph.D http://martingibala.com/ (Martin Gibala) is a professor of kinesiology at McMaster University in Hamilton, Canada, and the author of http://martingibala.com/index.php/book/ (The One-Minute Workout). His main interest is the physiology of exercise, including the effects of training and nutrition, and application to health and performance. Martin’s research ranges from basic studies on cellular mechanisms to applied studies on health and performance. He regularly publishes in peer-reviewed journals and speaks at scientific meetings. What is Interval Training? Simply put, interval training is a style of exercise that involves pushing hard for a few seconds in between longer breaks. While this sounds revolutionary, it’s nothing new. Many elite athletes have been training this way for decades. Regardless of your level of fitness, there’s a role for interval training in your life. Martin explains how nearly everyone from Olympic athletes to those with heart conditions can adapt this type of workout to their benefit. Even if it’s just walking for a few seconds in between resting, there can be a huge benefit for some people. This type of exercise can be as intense or gentle as necessary. Interval Training as a Helpful Alternative Through his many studies, Martin has found that the intensity of exercise is often more impactful than its duration. That’s not to say that there’s no place for steady-state cardio workouts. What it does suggest is that, for many of us, interval training can serve as an effective alternative. How can you implement interval training at home? Let me know in the comments on the episode page! In this episode What interval training is and how anyone can do it [2:27] Applying interval training to any fitness level [4:30] What you can learn from a VO2 Max test [9:27] The differences between aerobic and anaerobic interval training [12:35] Managing your recovery time to maximize your outcome [17:27] Interval training’s potential to improve muscular health [23:16] Comparing the results of interval training to endurance training [29:50] Why moving well is more important than moving often [36:28] Taking advantage of interval training in the time of COVID [45:20]
Quotes “Interval training is not only for elite athletes…. Many individuals can safely perform interval training, including individuals with cardiovascular disease, type-2 diabetes, and many other chronic conditions.” [4:13] “If you have twenty minutes to train, that’s a good sweet spot. It’s of sufficient duration.” [16:24] “Just get out there and do something. Vary it up. If you like the same interval workout all the time, go for it. But variety is generally going to be better for you. Mix it up and don’t worry about the details so much.” [19:01] “There’s nothing magical about interval training, but it can just speed things up a little bit in terms of the time invested for the relative benefits.” [25:17] “How hard you work out is more important than how long you work out.” [31:18]...
Key Takeaways There is a host of potential health problems associated with mold exposure. Since these are often similar to the symptoms of other common diseases, they can be hard to diagnose. The design of your home greatly impacts the potential for mold growth. Breathable building materials and dehumidifiers will help a lot. However, you need to stay vigilant because mold can creep up nearly anywhere. Mold is inescapable. For some people, its effects are drastic. Brain-fog, sinus irritation, muscle loss, and even some cancers can result from mold exposure. Fortunately, you are not powerless to do something about it. My guest today explains how you can recognize if you’ve been exposed and what you can do to stay healthy. About Dr. Jill Crista https://drcrista.com/ (Dr. Jill Crista ND) is a naturopathic physician in southwest Wisconsin. Her practice focuses on taking on patients suffering from the effects of mold exposure and Lyme disease. She’s on a mission to educate the public about the dangers of mold to keep them and their families safe and healthy. Mold is Everywhere, But You Can Still Act Even common molds can lead to negative health problems. There are many factors behind the way mold affects different people. Chief among these is the size of the dose, duration, and susceptibility. Even your nutrient intake is a factor. Discovering that mold is in your home is devastating. Remediation is expensive. Moving is seldom an option. But living with constant exposure will take its toll. There are steps you can take to help. From not storing cardboard in the cellar to building with specialized materials, you can make it harder for mold to take hold in the first place. Recognizing Mold’s Effects on Your Health Since the toxins in mold are fat-soluble, they can travel nearly anywhere in the body. This can create a whole host of symptoms. For this reason, mold exposure can be difficult to correctly diagnose. Even anxiousness, ear-ringing, and pelvic pain can be a result. With so many possible effects, it is crucial that you and your doctor discover how mold is impacting your health. Mold will even impact your muscles. Since many mold mycotoxins act as protein synthesis inhibitors, your muscles may not recover after they break down. That’s why mold exposure is a direct contributor to the loss of muscle mass. While all this can seem frightening, Dr. Crista shares some steps you can take right away to get back on track. Have you had to deal with toxic mold exposure? What do you do to rid mold from your life? Tell me in the comments on the episode page! In this episode The reasons why some people are more affected by mold than others [2:10] Why mold exposure is the “great imitator” of other diseases [8:43] The detoxification symptoms that can occur after mold exposure [12:07] The different effects of outdoor and indoor mold [13:40] How to detect mold inside your home [17:24] Different reactions for men and women [20:40] Designing your home to be resistant to mold [23:27] How to discover if you have mold in your system [32:32] Why chemical sensitivity often accompanies mold exposure [42:15] How mold affects muscle tissue [46:39] Simple steps to recovery [49:38]
Quotes “The toxins that come from mold in an indoor environment are biowarfare weapons.” [2:30] “Mold has a very important job in nature which is to decompose dead, previously organic material. What do we build our houses with? Dead organic material.” [14:15] “There’s a lot of things the liver is supposed to be doing. Those activities get gummed up when you’re exposed to mycotoxins.” [43:25] “When you move a muscle you can damage it. That’s the whole idea of gaining muscle. As you break it down it will build up bigger. If you have mold on board, you don’t get the repair part.” [48:14] Links https://drcrista.com/ (Find Dr. Jill Crista online) Follow Dr. Crista on...
Most training programs focus on simply building strength. That’s an important part, but it ignores crucial parts of the human condition. We don’t naturally move the way we often train. But what if we trained based on how we move? That would lead to more balanced strength and reduce the likelihood of common injuries. About Rocky Snyder With nearly thirty years of experience as a trainer, https://rockysnyder.com/ (Rocky Snyder) has a firm grasp on the connection between strength and mobility. Rocky is a Certified Strength & Conditioning Specialist, an NSCA-Certified Personal Trainer, Certified in Applied Functional Science, NASM-Corrective Exercise Specialist, a licensed US Soccer Coach, and a USA Weightlifting Coach. Training For Dynamic Movement In today’s episode, Rocky explains the need to think not just about how we train, but why we train the way we do. There is a danger in taking for granted the way we exercise. Most workouts don’t actually consider the way that you and the population as a whole actually move. Rocky advocates training based on how we move outside of the gym, rather than just on strength for strength’s sake. The Role of Asymmetrical Movements By taking the history of how we train into consideration, Rocky sees that we’ve been ignoring the elements of natural movement. This has led to an increase in injuries. When we train with asymmetrical natural movements in mind, we become more limber and less likely to get hurt. By utilizing unilateral and contralateral training, the spine and joints are unlocked so that we can freely move in all directions with strength. How can you train to support your movements outside of the gym? Leave a message in the comments on the episode page! In this episode The need to consider why we train the way we do [2:10] Focusing your training on balance [4:50] Techniques for supporting supple movements in athletes [9:53] Three principles to include when designing a training program [16:55] Important considerations for training under load [27:30] Building muscle as a protective organ to increase longevity [34:50]
Quotes “Training intelligently is actually stepping back and looking at the approach to training that we’re taking right now where an individual, as well as the population, is in regards to their ability to move and designing a program based on that information.” [4:02] “The way in which we’re training our athletes is to be like a very strong tree; to be rooted into the ground and support tremendous weight up above instead of being a subtle tiger.” [9:18] “There’s a place for kettlebells, barbells, and dumbbells. But there’s also a place for owning movement in your body that will regulate a greater amount of strength and performance.” [16:42] “The purpose here is to try to unlock your potential by giving you movements that actually train the whole body to perform and not just one joint. And the effect is immediate!” [45:54] Key Takeaways Most workout regimes are based on bilateral action. But this is not how we normally move. By focusing on asymmetrical split-stance exercises, you will both improve strength and increase natural balance. This will allow you to move freely and avoid injury. A comprehensive workout needs to be a combination of strength training with dynamic movements. To ignore one part of the picture is to create a potentially harmful imbalance. Links https://rockysnyder.com/ (Find Rocky Snyder online) Follow Rocky on Instagram | Facebook | Linkedin https://returntoctr.com/ (Return to Center by Rocky Snyder) https://findingcentre.co.uk/ (Anatomy in Motion) https://www.grayinstitute.com/ (Gray Institute) Check out the full show notes for this episode here Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at Counterweight Creative
Getting your health back after a Hashimoto’s diagnosis is a frustrating process. You can do all the common recommendations and still run up against a wall. I know. I’ve been there myself. Today I’m speaking directly to the millions of women with Hashimoto’s. We’re talking about the most two common struggles that come up over and over again -- fatigue and weight gain. If Hashimoto’s has caused you to put on extra pounds, there are specific ways to combat this. First, get your thyroid checked out. A full panel of thyroid lab work will tell you what exactly is going on. Finding the right balance with strength-training exercises will lead to more energy too. Check for gut infections, watch your calorie intake, avoid inflammatory foods, get enough sleep, and you’ll be losing weight more easily. Fatigue is best addressed through sleep optimization and working out the right way. Too much cardio can create a huge amount of fatigue. Shifting to strength-based workouts will make a big difference. What are your biggest struggles with Hashimoto’s? Let’s talk about it in the comments on the episode page! In this episode The common symptoms of Hashimoto’s to look out for How weight-gain presents as a Hashimoto’s symptom 6 tips for losing weight with Hashimoto’s Using stress to create meaningful changes Optimizing your workouts to combat fatigue
Quotes “Our thyroid levels will change over time based on stress, what we’re eating, how we’re working out, how well our sleep is optimized. There’s just many factors.” [9:11] “If we want to lose weight, calories matter. It’s not only what we’re eating that matters, but how much we’re eating.” [15:11] “When it comes to fatigue, if I’m feeling really cranky at the world, I think this is my point to check-in.” [21:08] Links https://www.dremilykiberd.com/yes/ (Enroll in Thyroid Strong!) https://www.facebook.com/groups/thyroidstrong (Thyroid Strong | Facebook) https://yourlabwork.com/ (Your Lab Work) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Many people think that a workout should leave you feeling like a puddle of sweat on the floor every day. That’s just not sustainable and could leave you with some nasty injuries. Instead, a well-balanced and carefully crafted exercise routine will help you reach your long-term goals without negatively impacting other parts of your life. https://liftwithhollyandarryn.com/ (Holly and Arryn) are a strength coaching duo from Portland, Oregon. In 2018, they started a business together to encourage their students to become their strongest selves. With their help, their students build confidence to work toward any challenge of their choosing, in the gym and beyond. Experimentation is a large part of Holly and Arryn’s approach. One thing they do differently is building in longer than normal rest breaks. They find that a few sets of something intense followed by a lengthy break increase the overall power you put out. By spreading out the reps, you’ll find that they’ll be of higher quality throughout the whole routine. A key part of their programs is variability. Holly and Arryn promote mastering a wide range of exercises with built-in rest and recovery periods. This more balanced approach won’t leave you so exhausted that you can’t perform your everyday functions. How do you build rest into your workout? Let me know in the comments on the episode page! In this episode The value of incorporating long rest breaks into your workouts Having a wide range of exercises as part of your routine Challenging yourself without pushing too hard too often What a bent press is and how it will lead to gains where other movements don’t How movements can be adapted to help those with injuries Making rest and recovery an integral part of workout regimens
Quotes “We want people to be challenged appropriately so that it doesn’t impact them negatively throughout the rest of their day or the rest of their training.” [10:23] “A big part of rest and recovery is not doing too much in the first place.” [26:39] “Pain is a part of all of our lives and it’s not necessarily that you never experience any form of pain. It’s how you adapt to pain.” [33:15] “Oftentimes we have this idea of how long a goal should take to reach. People are surprised when I say that it took me over a year to build my pull-up to get to Iron Maiden. Don’t lose the process in pursuit of the end goal.” [38:26] Links https://liftwithhollyandarryn.com/ (Find Holly and Arryn online) Follow Holly and Arryn on http://instagram.com/liftwithhollyandarryn (Instagram) https://truecoach.co/ (TrueCoach) Explain Pain by David Butler and G. Lorimer Moseley Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
For all the women with Hashimoto’s, this is one is for you. The gyms are closed, but that doesn’t mean you can stop working out. Today, I’m talking about how you can stay active to prevent all the gains you made in the gym from being lost even if you don’t have any equipment at home. I’m glad you’re staying home and staying safe. But it’s not time to forget about your muscles. All that glucose from carbs is getting dumped in your muscles instead of fueling your workouts. Going for a run may seem like a good idea. But if you have Hashimoto’s that can be too hard on your joints. In order to maintain the health of your muscles at home, there are two things not to lose sight of. One is what you eat. Getting your optimal protein of at least 30 grams per meal will keep your muscles fed properly. The other thing to do is strength-train. That means picking up and moving weight with amazing form. Since Hashimoto’s means you’re predisposed to less muscle mass, I share a seven-step functional exercise workout for you. You don’t need fancy gym equipment for these. That means you can get started right now without leaving the house! How has your workout routine changed during the time of coronavirus? Tell me in the comments on the episode page! In this episode Preventing the COVID 15 Why running is not the best exercise for many people How much protein to eat with each meal The best type of strength-training you can do at home The essential seven exercises for maintaining your muscle How to improvise weights with objects in your home
Quotes “This is a time where we can gain weight, especially if we are not walking, if we are staying home, not getting any vitamin D and sunshine on our face. We need to really focus on our health and the health of our muscles.” [1:45] “There’s no sexy, magical, new, innovative move that’s going to help you maintain your muscle and help you beat the corona 15. Just functional strength training.” [3:56] “Self-care is picking up something heavy with amazing form, challenging yourself, putting it down, and doing it again.” [19:38] Links The NYT Seven Minute Workout https://www.biolayne.com/ (Biolayne) https://www.dremilykiberd.com/yes/ (Enroll in Thyroid Strong) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
With brick and mortar gyms shut down because of COVID-19, training for many has shifted online. This presents all sorts of new challenges but also opportunities. It is so important that we continue our workouts at home. This is especially true for all the new and expectant mothers out there. Not only is this crucial to maintain sanity, but you also don’t want to lose the gains you worked so hard to build in the first place. Nora Matthew is the founder of https://herstrength.studio/ (Her Strength Studio). After having her first baby, Nora also created Pregna-Fit, a unique strength training and labor preparation method for all stages of pregnancy. She runs multiple programs related to fitness for prepartum, pregnant, and postpartum women. With people exercising at home instead of at the gym, Nora has worked hard to make sure her clients haven’t missed a beat. Adjusting to workouts without equipment and helping people set up their at-home gyms is necessary these days. There’s a lot you can do with bodyweight workouts, but to really keep it going, investing in some weights is critical. As someone who works with expecting and new moms, Nora often sees women struggling with anxiety. With all the uncertainties of the moment, it’s understandable to worry. That’s why, Nora provides targeted training advice, and works hard to maintain open lines of communication with her clients. Being there for them in a supportive but non-judgmental way goes so far in supporting both physical and emotional wellbeing. How have you adjusted to training at home instead of at the gym? Let me know in the comments on the episode page! In this episode Providing for clients when gyms are forced to close their doors Weights to invest in for your at-home workouts Special considerations for pregnant women and new mothers The key elements of rebuilding stability and strength after having a child Tips for preparing for birth far in advance Shifting your mindset to prevent over-training
Quotes “Lifting weights is important and a key element to anyone’s training program for a myriad of reasons.” [7:10] “There are exceptions, but let’s just err on the side of caution. You’re never going to regret taking a little bit longer to recover before getting back into whatever you were doing before.” [19:44] “Ensuring that you understand how to relax your pelvic floor - that is everything.” [43:10] Links https://herstrength.studio/ (Find Nora Matthew online) Follow Nora on Instagram | Facebook https://www.instagram.com/pregnancy_fitness/ (Pregnancy Fitness) https://truecoach.co/ (Truecoach) https://www.performbetter.com/ (Perform Better) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Infertility can be a heartbreaking situation. What makes it even more difficult is the uncertainty that often lies behind its cause. There are many factors that can lead to infertility. Hypothyroidism is one of them. Today’s guest supports couples struggling with hypothyroidism overcome their issues with infertility. https://www.jenniferzucconi.com/ (Jennifer Zucconi) is a functional dietician who believes that every woman is uniquely and wonderfully made and that inside her rests the potential to bring a miraculous gift into the world. By using the healing powers of food and lifestyle, Jennifer helps women optimize their thyroid, nourish their pre-pregnancy health, and nurture their possibilities of bringing a new life into their families. Many women in this situation probably feel that they’re doing everything possible but still are getting nowhere. Jennifer tells her clients to look beyond just the perceived problems. It is important to look at the entire sense of yourself that goes far beyond just reproduction. Viewing the body as one complex and interconnected system is the first step to getting to the root cause of any issue. It takes time to prepare for pregnancy. Optimizing nutrition months ahead of time can do a lot of good. Jennifer describes how nourishing the whole body does wonders. High-quality foods lead to better health overall and this has a huge effect on fertility. The least processed the food the better. Have you struggled to get to the root of a fertility problem? Tell me what you did in the comments on the episode page! In this episode How pregnancy and infertility involves the whole couple Labs to consider when looking for the root cause of infertility What it means to optimize nutrition for pregnancy Special concerns and challenges for vegans Exercising without overstressing the body and reducing reproductive hormones What has shifted during the time of COVID 19
Quotes “This isn’t just about you. This is about you plural. This is about you and your spouse or partner. This is a journey that you’re both on.” [2:33] “If we’re not moving our bodies, or if our relationships are in turmoil and causing stress, a great plate [of food] is not going to do anything for you.” [15:55] “It’s so simple. It’s what we do three times a day on average. There is such power in food, and harm when we look at it from both of those ends.” [27:11] “I don’t want to turn my own anxiety up prematurely before my emotions have been given a chance to just live in the present and in the anticipatory hope of the future I still want to call my own.” [36:37] Links https://www.jenniferzucconi.com/ (Find Jennifer Zucconi online) Follow Jennifer on https://www.instagram.com/jenznutrition/ (Instagram) | Facebook Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Addressing gut health is often the key to clearing up your skin. But what if your child is showing signs of skin irritation? Luckily, I’ve brought someone on today who specializes in just that. https://jennifercarynbrand.com/ (Jennifer Caryn Brand) is a clinical nutritionist who works in the unique niche of helping children with skin and gut conditions. She believes that we are all in charge of our own health. That’s why Jennifer makes it her mission to provide her clients with up to date scientific information and guidance. Jennifer talks about what to do if you notice rashes and irritation on your child’s skin. Eliminating gluten, eggs, and certain processed foods is a good place to start. However, there are issues that go beyond what they eat. We discuss how to look for signs that tell us to dig deeper. Since the gut biome affects the entire body, it helps to understand how this connection works. Jennifer describes just what is going on in a healthy microbiome and what can upset that balance. Imbalances will lead to all sorts of different reactions that can pop up in various ways. That’s why understanding the importance of the gut microbiome of you and your child is critical to staying healthy. Does your child have any of the issues we discuss in this episode? Tell me what’s helped (or what hasn’t) in the comments on the episode page! In this episode Common food triggers of skin irritation in children The difference between food sensitivity, intolerance, and allergy Identifying gut symptoms that are warning signs of a larger problem What makes a healthy and diverse gut microbiome Why it’s not normal for your kid to have stinky farts, smelly poo, and bad breath Links between gut issues and developmental delays in children Where to find nutrients that are important for healthy skin
Quotes “If we’re at a point where we’re removing whole real foods from the diet, the diet is getting smaller and smaller, then food is not the root cause of the problem.” [5:11] “You really can weigh the pros and cons. Of course, we don’t want to have a skin rash flare or be uncomfortable. But sometimes it may be more important to let the kid have fun and to not give them disordered eating habits for the future.” [30:24] “100% of my clients with skin rashes have had gut imbalances based on findings from the stool test. Once we start to address that and rebalance what’s happening, we start to see improvements on the skin.” [43:24] Links https://jennifercarynbrand.com/ (Find Jennifer Caryn Brand online) Follow Jennifer on https://www.instagram.com/jennifercarynbrand/ (Instagram) | Facebook Set up a consultation with Jennifer The Bristol Stool Chart Guide to beat your little one's eczema Guide to eating for healthy skin Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
I don’t want to scare you, but in many places, it’s not a matter of if you get Lyme disease, but when. This disease is as complex as it is common. To create a clearer picture of Lyme and its treatments, I’ve brought in someone with an intimate knowledge of this disease. Dr. Tom Moorcroft considers himself a medical detective as well as a doctor of osteopathic medicine. He thrives when presented with a patient experiencing mysterious symptoms. His goal is to find out what’s really keeping someone sick and help them get better. In this capacity, Dr. Moorcroft treats patients with chronic bacterial and viral infections as well as mycotoxin illness. As a Connecticut-based practitioner, Dr. Moorcroft sees a lot of Lyme disease. In fact, he has it himself. We discuss best practices to take from the moment you find a tick on you. It’s important to remove it carefully. Otherwise, you increase the risk infection. Catching Lyme disease early is crucial. Dr. Moorcroft describes the tests you should ask for and treatments to get right away. Fortunately, early detection usually results in better recovery. With the many symptoms of Lyme, Dr. Moorcroft describes the importance of optimizing everything from diet to sleep habits. Even the gut-brain connection plays a role. Dr. Moorcroft finds that simply getting positive support plays a part in long-term recovery. Do you or someone you know have Lyme? What are some useful solutions that you or they use to manage this disease? Let me know in the comments on the episode page! In this episode Safe and efficient ways to remove a tick from your skin Test and treatments to ask for after a tick bite If prophylactic treatment is a good idea to prevent Lyme disease How positive support plays a role in recovery from chronic illness Eating a plant-based wholefood diet to support the immune system What happens when we reduce exposure to wifi How to recognize the symptoms of Lyme disease
Quotes “Do everything you can to have your body working optimally before you get sick.” [6:26] “What I think is happening is that the body is really damn smart. It’s actually burning the bad biofilms up when you’re going into this process of ketosis.” [28:12] “When you’re treating the same thing over and over again, or every time they come in they have something completely different, you might want to start thinking about Lyme disease.” [44:46] Links https://www.originsofhealth.com/ (Find Dr. Tom Moorcroft online) Follow Dr. Moorcroft on https://www.instagram.com/drtommoorcroft/ (Instagram) | Facebook | YouTube https://www.tickreport.com/ (TickReport) Episode 72 with Dr. Stephen Porges Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Many of us connect our sense of self-worth to our work. But the current global pandemic has impacted many people’s idea of their value. The tools to cope with these feelings are within everyone. Today’s guest is going to tell you how to harness this inner power. Tallia Deljou is a positive psychology expert and personal development coach. As such, she helps people make space for positive change. Rooted in her background in psychology, mindfulness-based stress reduction, and transformational coaching, Tallia supports clients in connecting to and embodying their authentic selves, making space to explore the deepest facets of who we are to cultivate a meaningful and rich inner life. Tallia discusses the implications that unexpected turns of events have on our sense of identity. She describes exercises that we can do to remind ourselves that we are complex beings. We are much more than our jobs. Identifying the constants in our lives reminds us of our true value. We talk about shifting your mindset around downtime. Many people are finding themselves with more time on their hands than usual. Tallia advises using this time to think about who you want to be, not what you want to do. By cultivating curiosity about your natural tendencies, you may notice what is truly important to your wellbeing. This all requires lots of introspection. It means noticing the source of your fears, how you deal with discomfort, choosing who you want to be, and recognizing what is beyond your control. Doing this without self-judgment is a powerful way to build a resilient sense of self-worth. Where does your self-worth lie outside of your work? Share in the comments on the episode page! In this episode Finding your sense of self-worth outside of your work Shifting your mindset to use downtime in healthy yet fulfilling ways Staying grounded when you feel powerless by creating structure Identifying and moving beyond your limiting beliefs Recognizing your stress without letting it overwhelm you The difference between mindfulness and meditation
Quotes “These roles are just different expressions of you. You are not the role. You are what brings life into the role.” [5:36] “It’s easy to forget that we have a choice. When we lose that piece of it, we fall into powerlessness. That’s okay if that’s where you’re at right now. Just notice it, but recognize that you can choose differently.” [13:33] “There’s a distinct point at which you start to recognize that your power does not come from anything outside of you. Instead, it comes from within you.” [23:10] “You are choosing your thoughts. You are choosing how you feel. No one else is responsible for your feelings.” [32:46] Links https://talliadeljou.com/ (Find Tallia Deljou online) Follow Tallia on Instagram Sincerely, Me podcast https://www.amazon.com/dp/B00N2A6HMK/ (The Crossroads of Should and Must by Ella Luna) The Power of Receiving by Amanda Owen Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
In these weird and uncertain times, it’s so important to get a handle on anxiety. A lot of us are making the transition to working from home. This presents a whole bunch of new challenges we may not have faced before. Today, I’m sharing some tools that I’ve found helpful for calming whatever anxieties might come up as we deal with this new reality. The root of anxiety is the unknown. Right now, there’s a lot we don’t know. To stay present, I’ve found that organizing my day is critical. This provides a sense of consistency and stability that may be lacking elsewhere. I even plan out all my meals. That means starting the day with protein, cutting out the morning carbs, and limiting caffeine. Also, if you run your business from home, it’s important to stay focused on what’s most important for it. I recommend just paying attention to the three most crucial aspects. Ask yourself, “what’s going to move my business forward.” Identify the three most important tasks and put aside the rest. One huge source of anxiety is the constant bombardment of information. I urge all my patients to limit their time watching the news and consuming social media. Not only does all this media take you out of the present, but it also is a huge cause of stress. Being giving and checking in with people also goes far to keep anxiety under control. It allows you to hold space for all the emotions that surface. I’ve discovered how a simple text message or phone call goes far to shift negativity, overwhelm and anxiety. Also breathing techniques and working out will help create a sense of calm and control. Have you found any useful techniques or tools for calming anxiety while stuck at home? Share it in the comments on the episode page! In this episode Tips and tools for staying present when we feel anxious Ways to organize your day to promote consistency The importance of meal planning and starting your day with savory foods The only three things to prioritize in your business right now Why you need to limit your media intake What happens when you are giving and checking in with people Breathing techniques to bring you a sense of calm Why it’s important to continue working out
Quotes “No matter which way you spin it, this is a time to reflect, to pause, to enjoy the stillness and take a moment and see what bubbles to the surface.” [0:58] “When I started to give was when I started to really tamp down on any anxiety that would come to the surface.” [13:04] “Hold space and be kind to yourself. Let go of the negative voice or the things that we tell ourselves.” [23:32] Links Episode 72 with Dr. Stephen Porges Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
In this high-stress time of COVID-19, our expectations of normalcy have gone out the window. We’re feeling anxious and powerless. This takes a toll on our mental health and wellbeing. Today’s guest made it his practice to share useful and actionable techniques for regaining your sense of balance and control through meditation. With a twenty-year career in the entertainment industry, including Broadway and TV, Mark Price developed a keen insight into the psychology of high performance, creativity, and innovation. He now teaches Vedic meditation through his company https://www.alchemycollective.org/ (Alchemy Collective). Mark explains how this new stressful situation that we’re all in is affecting us on a conscious and chemical level. The best antidote to this state is resting. That’s often easier said than done. To help, Marks describes how we all can begin using simple meditative techniques. This will help us cope and even thrive throughout this experience. What can you do to stay present and compassionate right now? Let’s talk in the comments on the episode page! In this episode The link between chemistry and consciousness with well-being Why proper rest is the only way to reverse a hyper-stimulated nervous system Two powerful tools for regaining a sense of control What happens when we stay in the present moment and connect with our senses Structuring your day in order to reset the rhythms of the brain Staying present by consistently practicing gratitude
Quotes “You can’t separate mind from body. You can’t isolate the two. They are inextricably connected and they correlate with each other.” [3:49] “We have no control over what’s happening. And that, I think, is the hardest thing for people to accept. They have to surrender to what’s happening. It’s a brilliant time, an inconvenient time, but a brilliant time to reassess some of the practices and habits that we have.” [17:34] “The only cure for a hyper-stimulated nervous system is reducing inputs and inducing states of rest.” [24:20] “There is no magic wand for the one thing that’s going to help people navigate through this. It’s going to be a bunch of little things that you put into practice daily.” [32:59] Links https://www.alchemycollective.org/ (Find Mark Price online) https://www.1giantmind.com/ (1 Giant Mind) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
As the coronavirus completely alters all aspects of life, it’s a good time to talk about the birth process. Expecting parents all over are finding that their plans have changed. This is an uncertain process in the best of times. It is less clear than ever now. Tanya Wills is a homebirth midwife and lactation consultant. Her business, Manhattan Birth, runs doula training and parent preparation classes. Tanya is a graduate of the midwifery program at Yale School of Nursing. She has a Master of Science in Nursing. Tanya also completed many programs and training on supporting parents through the birth process and early parenthood. We discuss how the pandemic is bringing to light many issues that Tanya has decried for years. While most births happen in hospitals, there are many reasons to consider having them at home. Today, NYC’s hospitals are overwhelmed and the threat of getting sick there is higher than ever. This has led to a shift in thinking that Tanya feels will last long after this is over. Tanya offers useful advice for expectant mothers whose plans have been upended. It’s important to remember that your feelings are legitimate. When plans get ruined and nothing seems for certain, it’s only normal to feel lost and confused. That said, you don’t have to accept it. Tanya shares how you still have power over the birth and what you can do about it. Are you expecting to have a child soon? How have your plans changed during this pandemic? Let’s talk about it in the comments on the episode page! In this episode How New Yorkers are changing their plans for childbirth during this pandemic Why a hospital is often not the best place for a birth Dealing with feelings of confusion and anxiety Where to find a hospital that is still offering normal care protocols The importance of having a trusted person with you during birth Tips for avoiding Covid 19 while in a hospital Important considerations for giving birth outside of a hospital
Quotes “We’ve been convinced that we are inherently incapable of birthing our babies safely without the patriarchy standing by and taking our pain away.” [4:24] “For anyone who is pregnant right now, especially anyone due right now, do not underestimate your capacity to handle this.” [15:04] “We’re looking for people who know in their guts that this is safe and right. We know that it is. Otherwise, we wouldn’t be practicing it.” [25:46] Links https://www.manhattanbirth.com/ (Manhattan Birth) Follow Manhattan Birth on https://www.facebook.com/manhattanbirth/ (Facebook) | Twitter | Instagram Episode 66 with Marcy Tardio https://www.brooklynbirthingcenter.com/ (Brooklyn Birthing Center) https://ctbirthcenter.com/ (Connecticut Childbirth & Women’s Center) https://www.nyhomebirth.com/ (NY Homebirth) World Health Organization Q&A on COVID-19, pregnancy, childbirth, and breastfeeding Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Navigating the conflicting information out there about good nutrition is exhausting and confusing. Add to this all the stress of trying to stay healthy and maintain a modern lifestyle and it’s no wonder people are suffering. Today’s guest is going to tell you how she deals with all this uncertainty with confidence. https://estherblum.com/ (Esther Blum) is an integrative dietician, high-performance coach, and author of four books. She has helped thousands of women permanently lose weight, eliminate the need for medication, lose stubborn belly fat, and reverse chronic illness. Esther teaches her clients how to get clear and decisive about what to eat while healing their relationship with food and their bodies. Esther and I discuss how to make sense of proper nutrition these days. New information is constantly coming out that seems to contradict what we previously had been told. That’s why staying current with the research, or having a practitioner who does, is so important We also talk about the effect of stress on our hormones. I’ve noticed a huge difference in the ways different people react to stress and their levels of resiliency. Often, the effects of stress on hormonal health creates a vicious cycle. Esther explains what she’s discovered about breaking out of this negative feedback loop. Have you ever felt like something is wrong even when all the tests say you’re fine? Let’s talk about it in the comments on the episode page! In this episode Why current nutritional guidelines are out of date How stress affects our hormones and hormones affect our stress Acquiring the right mindset tools for healthy living What happens when we address past traumas Steps to take when healing feels overwhelming
Quotes “Diet alone doesn’t help people. You have to earn your supplements. It’s not like supplements are the magic key.” [4:48] “The hormones are a production of our thoughts. The more we stay in our stressed state, the more it suppresses our healthy neurotransmitters.” [20:13] “When you really want it to work, it works. So you ask for support instead of permission. Permission is not going to be part of your healing journey.” [53:01] Links https://estherblum.com/ (Find Esther Blum online) Follow Esther on Facebook | Instagram | Twitter | Linkedin https://estherblum.as.me/Consult (Schedule a consultation with Esther Blum) https://www.designsforhealth.com/ (Designs for Health) Episode 20 with Dr. Carrie Jones https://www.healdocumentary.com/ (Heal Documentary) https://drgabriellelyon.com/ (Dr. Gabrielle Lyon) https://www.inspiredperformanceinstitute.com/ (Inspired Performance Institute) https://dnaconnexions.com/ (DNA Connexions) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
No two patients are the same. Everyone who walks into a practitioner’s office brings with them unique biomechanical, as well as social and psychological, factors. Being able to understand each patient’s individual conditions and background is what sets great practitioners apart. Dr. Stu McGill is a professor emeritus, University of Waterloo, where he was a professor for 32 years. His laboratory and experimental research clinic investigated issues related to the causal mechanisms of back pain, how to rehabilitate back-pained people, and enhance injury resilience and performance. Today, I’m asking Dr. McGill the big questions. He tells us what it means to move well. Starting from the scientific principle that every one of the body’s health systems requires movement for optimal health, Dr. McGill explains why this means different things to different people. To better understand one’s patients, Dr. McGill explains the importance of truly listening to everyone’s story. He describes how helping people become pain-free can lead to large psychological improvements too. Most of all, Dr. McGill understands how everyone’s health and situation is unique. He expertly explains how we can cue into these differences to best serve each patient’s needs. What does moving well mean to you? Tell me in the comments on the episode page! In this episode What it means to move well The many factors that make each person’s needs different Why social context matters when treating every patient How to cue an optimal breath depending on a person’s particular needs The benefits of kettlebell swings in many situations Debunking common myths of low back pain Lessons learned from studying elite athletes
Quotes “If I can’t address that enormous social impediment for a patient’s success, then it doesn’t matter what the exercise is anymore.” [11:06] “People don’t do the same tasks with exactly the same movement pattern. They vary their movement patterns. We measure what is wise and unwise. What is painful and what is painless. What creates athleticism and what doesn’t.” [39:23] “You will never train a saint bernard to win at the greyhound track. It’s not possible. You will break the dog.” [55:00] Links https://www.backfitpro.com/ (Find Dr. Stu McGill online) Follow Backfitpro on https://www.facebook.com/Backfitpro/ (Facebook) Episode 79 with Dr. Craig Liebenson Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
You’ve likely seen CBD products in all sorts of places. If you suffer from pain or anxiety or really anything else, you may have considered using it. For today’s episode, I’ve brought in someone who truly understands how this compound can be used to help and what you should look for when using it. Brooke Alpert, M.S., R.D., C.D.N., is a nationally recognized nutrition expert and author. She is the founder of http://www.b-nutritious.com (B Nutritious) and https://www.dailyhabitcbd.com/ (Daily Habit). Brooke works with a variety of clients to meet their nutritional goals while working within their lifestyle. With a focus on meeting the demands of a busy schedule, Brooke teaches clients how to eat within their needs without feeling deprived. Today, Brooke explains how she discovered the healing properties of CBD. She has found that this compound can be used to treat numerous conditions. In order to help people use CBD to address their needs, Brooke developed a full spectrum CBD powder based on the latest research into the properties of cannabis and dietary needs. As someone knowledgable in all things CBD, Brooke delves into the numerous potential benefits of CBD. We discuss how people use this product for pain management, muscle recovery, as a sleep aid, anxiety treatment, and more. Have you used CBD to treat a chronic condition? Tell me how it went in the comments on the episode page! In this episode Discovering the numerous ways that CBD can address different ailments The differences between CBD and THC How CBD can address hard to treat anxiety CBD’s ability to treat the symptoms of chronic pain How to identify a quality CBD product Who CBD is not good for
Quotes “Within a couple of weeks, all of a sudden his pain tolerance had changed. He had started being able to walk a little bit more.” [4:07] “I really feel that when you open up the door to a plant that could potentially make you feel better, that can decrease pain, that can help you have better control over your food cravings and emotional eating, it really is magical.” [5:24] “By taking the CBD, it’s an amazing anti-inflammatory. Also, it’s really well known for reducing pain. People can feel more comfortable. The inflammation is going to reduce those pain levels.” [12:24] “The science of CBD and sleep is extensive. It’s not only great for helping you fall asleep but also stay asleep and improve quality of sleep.” [21:28] Links http://www.b-nutritious.com/ (Find Brooke Alpert online) Follow Brooke on Instagram | Facebook | Twitter Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Lab work is often very confusing to read and understand. It’s tough to know if your doctor is even ordering the right lab work and if that work is telling you the complete story of your health. Wouldn’t it be great if you could take more direct ownership of getting the health information that you need by ordering and completing these tests yourself? Dr. Alan Hopkins is an emergency room doctor in Austin, Texas. With a keen interest in how medicine can help fight the effects of aging, he obtained a certificate as part of a fellowship with https://www.a4m.com/ (A4M) in anti-aging medicine. Dr. Hopkins has taken his expertise on aging to some major companies and TV studios as a consultant. Throughout this process, he realized the importance of giving consumers better access to the lab tests that they need. That’s how https://yourlabwork.com/ (Your Lab Work) began. Dr. Hopkins and I dive into the importance of receiving the right medical tests and why this sometimes does not happen in today’s medical world. We also talk about changes that occur in our bodies when we train and lose weight and the ramifications of these. Dr. Hopkins goes on to explain a number of important tests everyone should consider getting and how to best make sense of the results. Have you ever received surprising results from the lab? Did this spur you to take action to better care for your health? Tell me about it in the comments on the episode page! In this episode The benefits of being able to choose and order your own lab work What happens in your body when you rapidly lose weight Common problems for people who overtrain and how to best mitigate these The crucial importance of getting an advanced cholesterol test Best practices for increasing low vitamin D levels How to make sense of the results of thyroid tests and what to do to reverse a thyroid disease How labs can help us detect environmental pollutants in our bodies
Quotes “Between nutrition and sleep, most of your issues can be solved for athletes.” [11:06] “It’s not just about having the best performance. It’s actually about long-term prevention of strain on the heart.” [14:32] “We like to think of it as the great chameleon. If you’re having symptoms and something doesn’t seem right, you really need to do a complete evaluation of the thyroid, including thyroid antibodies.” [26:44] “Industry is polluting the environment and that can sometimes leach into the soil and our water supply. It gets into our bodies and it goes undetected because we don’t check for it in medicine.” [33:15] “I encourage all young people to really know their bodies and their biomarkers because the truth is young is not so young anymore.” [44:19] Links Find Dr. Alan Hopkins at https://yourlabwork.com/ (Your Lab Work) https://www.facebook.com/groups/LabIQ/ (Join the Lab IQ Facebook group) https://dutchtest.com/ (The DUTCH test) https://drchristianson.com/ (Dr. Alan Christianson) https://www.greatplainslaboratory.com/ (Great Plains Laboratory) https://www.questdiagnostics.com/home.html (Quest Diagnostics) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
A Hashimoto’s diagnosis often means frustration. Typical workouts and treatments may not work and feeling defeated is a common consequence. Living with Hashimoto’s means making adjustments. This is particularly true when it comes to your workout. In today’s episode, I’m sharing three important changes you absolutely must make to finally lose that weight, wake up pain-free, and get your life back. This clear plan of workout will leave you with an abundance of energy and a feeling of satisfaction. The first big shift to make is ending chronic cardio exercises. Heavy cardio workouts can leave us feeling worn out and actually lead to weight gain. It’s also hard on the joints, something that will only compound the symptoms of Hashimoto’s. Instead, shifting to exercising with heavy weights will stimulate the right muscle fibers and lead to better results. The next shift is moving away from frequent stretching and yoga. This will relieve joint pain and tight muscles. While it may help you feel better in the short-term, after a few days you’ll feel worse. This is because stretching will exacerbate hyper-mobility, something women with autoimmune diseases already struggle with. Finally, it’s time to stop exercising so hard. We want our exercises to make us feel better. Overdoing it, however, will only make the fatigue and brain fog worse. With Hashimoto’s, finding the “Goldilocks dose” of exercise is the key to feeling good. I’ve found that the sweet spot for women with autoimmune conditions is 20 to 25 minutes of strength training, two to three times a week. In the end, it’s about quality over quantity. With all this in mind, I’ve built a unique program specifically for women who are ready to get exercising again and thrive despite their Hashimoto’s diagnosis. https://www.dremilykiberd.com/yes/ (Thyroid Strong) is a 6-week training program that will walk you through the solutions you need to feel strong and confident in your body without the fear of set-backs, injury, or frustrating progress plateaus. What frustrations have you faced after an autoimmune diagnosis? Let’s talk about it in the comments on the episode page! In this episode Why cardio workouts can make Hashimoto’s symptoms worse How to stimulate the right muscle fibers through weight training Why stretching and yoga exercises may make your muscles and joints feel worse What happens when you workout smarter, not harder How Thyroid Strong will help you get your health back after a Hashimoto’s diagnosis
Quotes “Taking charge of your workouts means you’re letting go of old exercise habits.” [5:29] “Just think of the muscle as our metabolic engine. It is what gives us energy. As women with Hashimoto’s, we have low muscle mass. It’s just harder to keep the meat on the bones.” [10:02] “It’s important to remember we’re all starting in different places. Your journey is not going to look like my journey or another woman’s journey.” [17:48] Links Episode 81: Knee Pain and Hashimoto’s https://www.dremilykiberd.com/yes/ (Enroll in Thyroid Strong!) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
While treating a lot of women at my clinic, I’ve encountered many auto-immune conditions, including Hashimoto’s. Everyone has a story. However, it’s normal to feel like your story doesn’t get heard, that people can’t understand. Because it is important to share our stories and let everyone know that they have a voice, I’m sharing my own journey with Hashimoto’s with you this week. After having my baby four years ago, I just couldn’t shake the fatigue that followed and the baby weight just wouldn’t go away. It was easy enough to normalize this experience. But just getting by day by day wasn’t going to cut it long-term. That’s why I sought help and finally found it with a Hashimoto’s diagnosis. The following months involved countless protocols and changes in eating habits. Discovering that I was hosting more than a few parasites was also an eye-opener. Once I started getting rid of those, I took a closer look at my diet. Eliminating certain foods and conducting an LRA test uncovered surprising food sensitivities. Then it was on to detoxing the heavy-metals in my body. After nine months of following various protocols, my thyroid levels were back to normal. But some changes continue. My workout routine has shifted to being more focused on strength than cardio. It turns out the strength training is a great way to stimulate thyroid receptors and help keep tendons in healthy order. Getting a handle on Hashimoto’s requires self-examination and making changes. But it’s totally something we’re all capable of. Come to my Hashimoto’s Masterclass to find out more from someone who’s lived this journey too. Has a diagnosis of an autoimmune condition changed your life? Let’s talk about it in the comments on the episode page! In this episode The importance of sharing our stories and being heard The risks of normalizing symptoms First steps to addressing the root causes of an autoimmune disease How the foods we eat can cause an autoimmune response How mold exposure can mimic the symptoms of Hashimoto’s disease Helpful workout routines for managing autoimmune conditions
Quotes “The downside of normalizing a symptom is that it becomes your new norm.” [3:10] “It was really looking at what I was doing in my day and the food that I was eating and seeing if it was going to help me or hurt me.” [5:58] “I know a lot of women feel shame around taking medication. There should be no shame. We are here on this planet to be our best selves and to give and serve. If medication is going to help you be your best self, then take it.” [19:22] Links Episode 31 with Meghan Helwig Episode 37 with Dr. Ann Shippy Episode 7 with Kara Kilian https://www.instagram.com/drgabriellelyon/ (Dr. Gabrielle Lyon) https://www.dremilykiberd.com/masterclass/ (Reserve your spot in the Hashimoto’s Masterclass) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Today I’d like to talk about knee pain as it relates to Hashimoto’s Disease. It’s not uncommon for me to see women with autoimmune conditions who also suffer from knee pain. Since they don’t remember injuring it, they often wonder why their knee hurts. When there’s no clear mechanism of injury present, that’s a big clue that an autoimmune condition could be the culprit. I discuss some of the common signs of knee pain to be aware of. Stepping down, such as walking downstairs, puts a particularly large load on the tendon in the knees. Since Hashimoto’s can result in slower tendon turnover, this can be particularly uncomfortable. Hypermobile joints can also be a concern. I share some easy techniques for dealing with this. I often recommend certain rehab exercises for helping pained knees. When done correctly, belly breathing, squats, and lunges can go far to regain strength in the knees. There are also a number of effective supplements, such as magnesium and fish oils, for getting a handle on inflammatory issues. Most importantly, get your blood work done and find a functional medicine doctor who understands this connection. Have you experienced Hashimoto’s related knee pain? Let’s chat about it in the comments on the episode page! In this episode Why knees can hurt when they haven’t been injured The importance of getting blood work done when symptoms persist Common signs of knee pain Why Hashimoto’s results in slower tendon turnover Rehab exercises that will help restore knee strength Supplements to help bring inflammation under control
Quotes “All of our tissues, especially our tendons, are constantly regenerating and renewing. This takes longer for us when we have Hashimoto’s.” [5:46] “Ultimately, lunges are what rehabs and stabilizes the knee joint, especially when there is hypermobility.” [11:43] “If you’re a woman with Hashimoto’s and you have knee pain, know that you are not crazy, your body is not failing you. It goes hand in hand.” [12:07] Links https://www.dremilykiberd.com/masterclass/ (Reserve your spot in the Hashimoto’s Masterclass) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Have you found that you have trouble reaching up with one of your arms? Maybe this happens when you go to comb your hair or put on a jacket. This is something often called frozen shoulder, aka adhesive capsulitis. In today’s solo episode, I’m talking about this condition that I’ve seen in many women with Hashimoto’s disease. Frozen shoulder is a vicious cycle of joint problems and I’ve seen it time and time again in my fourteen years of practice. Fortunately, there are steps you can take to avoid this condition. Many of them are proactive, like strength-training and developing breathing habits. It’s also important to get your thyroid checked regularly. There are also many treatments for frozen shoulder, such as taking anti-inflammatories, corticosteroid injections, and physical therapy. However, to truly address the root-cause of frozen shoulder it’s crucial to look at the whole body. Your shoulders do not exist in isolation. Looking at all your movements and your hormonal levels is essential to solving this for good. Even better is preventing this issue from ever arising through the guidance of a knowledgable trainer. Have you experienced frozen shoulder? What helped and what didn’t? Let me know in the comments on the episode page! In this episode Exactly what frozen shoulder is and who is most likely to get it The best way to avoid a frozen shoulder Different treatments to address the symptoms of frozen shoulder Why examing whole-body health is the key to dealing with frozen shoulder The limitations of surgical remedies Effective preventative measures that you and your trainer can establish
Quotes “There’s a higher prevalence of frozen shoulder symptoms in women who have a higher TSH picked up on their bloodwork.” [1:54] “You really need to look at any sort of weaknesses or movement patterns that are faulty or not super healthy in the body from head to toe outside of the shoulder.” [7:46] “If you have a frozen shoulder, get your thyroid checked. Get the bloodwork done, especially if you have been trying to rehab for years.” [17:57] Links https://www.dremilykiberd.com/masterclass/ (Reserve your spot in the Hashimoto’s Masterclass) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
It is becoming increasingly apparent that building a good relationship is a crucial part of helping people rehabilitate. Healing and recovery cannot truly happen unless coaches and trainers are able to listen, assess, communicate, and create the proper environment. Today’s guest understands this undeniable importance and is here to share how we all can do it too. Dr. Craig Liebenson is the https://www.lasportsandspine.com/ (Founder and Director of L.A. Sports & Spine), providing pain management, rehabilitation, and performance enhancement through one-on-one musculoskeletal care. He is the editor of The Rehabilitation of the Spine: A Practioner’s Manual and is the founder of https://firstprinciplesofmovement.com/ (First Principes of Movement) where he provides courses for trainers and rehab specialists. Today, Dr. Liebenson talks about what it means to get people moving well. He’s recently discovered that supporting the social aspect of proper movement might just be the most important part of this. Dr. Liebenson goes into detail as he describes how practitioners can support this by actively listening to clients, coaching online, and creating an environment to support motor learning. How can you support the social aspect of movement for your clients? Leave a comment on the episode page! In this episode What it means to move well Why the social aspect of movement should never be ignored The role of online coaching in supporting rehabilitation Possible links between the modern lifestyle and common health problems Whether it’s often better to be a generalist than a specialist How helping to create adaptation is a key part of resiliency How to thrive in chaos and have positive experiences in failure
Quotes “I don’t correct anymore. I still assess, but I don’t correct. I create an environment where a person can problem solve on their own.” [3:24] “Motor control is not the ticket. Motor learning is. Motor learning occurs when you create an environment.” [10:50] “It’s not sport-specific. It’s not injury specific. It’s not tissue specific. It’s about the foundational movement literacies.” [38:01] “What most people need is not to feel that something is wrong. What they need is to realize that the way to become more resilient is to slightly stress the structures gradually so they adapt.” [40:57] Links https://firstprinciplesofmovement.com/ (Find Dr. Craig Liebenson online) Follow Craig on Twitter | Facebook | Instagram Rehabilitation of the Spine Easy Strength The Story of the Human Body Gift of Injury Mike Boyle Skin in the Game Rachel Cosgrove Change Maker https://www.amazon.com/dp/B000FCKPHG/ (Mindset) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Diets are tough. If you’ve ever bounced from one fad diet to the next, given up and had to restart, or just been overwhelmed by the discipline involved, you’re not alone. The key though is understanding that a diet is just one of many tools for wellness. With that mindset, eating can become fun once again and healthy results can follow. https://foodbymars.com/ (Alison Marras) is a nutritional therapy practitioner and mindfulness coach based in New York City. She leads her clients to find and utilize the diet that is best for them by providing meal plans and helping them establish mindful eating habits. Alison shares her knowledge of how diets work best when adapted to the individual. There is no “one size fits all” diet. Therefore, really understanding your lifestyle and body is crucial for tailoring the right diet for you. Doing so will lead to better results and more satisfaction in the end. By coaching her clients to eat mindfully, without distractions, Alison helps them create a healthy association with food. She shares how this reduces bloating, overeating, and other problems associated with the modern lifestyle. Effectively dieting for your best health and wellness requires lifestyle changes. There is no magic fix. However, there are mindsets and tools out there to help. Alison shares how she approaches this necessary shift in thinking and how she and her clients have benefited from it. What are your biggest struggles when it comes to eating healthy? Share in the comments on the episode page! In this episode Why successful diets need to be tailored to the individual What mindful eating is and why it’s the key to effective dieting and healthy digestion Understanding what your body is telling you when you have a craving Why it’s important to start your day with protein Dealing with the effects of Hashimoto’s on fertility Supporting your wellness during the postpartum period Using nutrition and lifestyle adjustments to prevent burnout
Quotes “Diets are tools and templates. We’re really supposed to take them and then adjust them to our lifestyle and digestion.” [2:30] “You’ll start to taste new things in the food. The longer you chew, the more taste you’ll get out of it.” [12:05] “There are tools for different healing. There are tools for different issues in your life. When you’re using diet as the only tool, it’s time to put it down.” [32:34] “Our adrenals are so key because they keep us alive. Our body prioritizes our adrenals.” [35:51] Links https://foodbymars.kartra.com/page/mindful-challenge (Join Alison's 5-Day Mindful Eating Challenge) Join Alison's 5-Day Start Savory Challenge https://foodbymars.com/ (Find Alison Marras online) https://foodbymars.com/blog/ (Follow Alison's Blog) Follow Alison on Facebook | Instagram | Pinterest | Twitter | YouTube https://balancedbites.com/ (Balanced Bites) https://www.bonafideprovisions.com/ (Bonafide Provisions) https://greenchef.com/ (Green Chef) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Many people perceive self-care and recovery as a romanticized process. But it is a struggle that involves pushing through boundaries, focus, and determination. There is never one single trick or solution, but taking an adaptive and introspective approach is crucial. Today’s guest has not only lived this journey but helps others to do it too. http://www.maggierintala.com/ (Maggie Rintala) is a professional dancer, award-winning speaker, national and international coach of coaches, and personal trainer for professional athletes, millionaires, eighth-graders, and grandmas. She has transformed the lives of thousands of people all over the world with her expert coaching. With her own experience with overcoming chronic pain, Maggie knows what it’s like to reshape your life to recreate purpose and restore health. She describes the many different avenues that she tried to heal from this pain, and also what it taught her about her own priorities and goals. As a trainer, Maggie strives to help her clients achieve more than just a physique. Instead, she helps them become fit for who they are so that they can experience the world in fulfilling ways. This has all led Maggie to develop a course and soon to be released book, Radical Authentic Fitness. As part of this, Maggie explains how people can achieve the results that they want by taking the appropriate actions without chasing a particular physical ideal. How can you train in order to achieve more than just physical results? Let’s talk about it in the comments on the episode page! In this episode Healing yourself in the service of something greater Understanding how your body’s past traumas influence your current health Why best training goes beyond striving for measurable end results How Radical Authentic Fitness can help you become fit for who you are and what you want to achieve in the world Breaking through the disconnect between the mind and body Learning fitness for long-term health Inspiring children to take ownership of their own fitness and health
Quotes “When you come to fitness, you’re probably going to suffer physically. A lot of people don’t understand that they’re already suffering for something.” [3:05] “I was suffering. So why not suffer for something that is going to push me into the next realization of who I am so that I can serve my people.” [10:19] “The human body is resilient. I have come through incredible things… and I know that other people can as well.” [38:00] Links http://maggierintala.com (Find Maggie Rintala online) Follow Maggie on Instagram | YouTube https://www.youtube.com/watch?v=QpExJdSEHjE (Czech Get-Up video) https://www.rehabps.com/REHABILITATION/Home.html (Prague School of Rehabilitation) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Conventional wisdom has it that women should get back to their usual life as soon as they can after giving birth. It turns out that that is so far from the truth. Doing so ignores the important postpartum period, something we dive deep into in this episode. Today I’m welcoming back to the podcast https://lilynicholsrdn.com/ (Lily Nichols). Lily is a registered dietician and nutritionist specializing in gestational health. With the goal of helping women make use of holistic tools to live more healthfully, Lily has been spreading the message of getting the best diet to maximize health before, during, and after pregnancy. Since we have both recently given birth to our second child, Lily and I chat about what we have learned about postpartum health. From accepting help from loved ones and getting the right nutrients to producing enough milk and addressing the underlying causes of postpartum depression, Lily and I discuss what it takes to support yourself and your child’s health after birth. Have you faced challenges maintaining good postpartum nutrition? Tell me about it in the comments on the episode page! In this episode The importance of accepting help after childbirth Why it’s crucial to have the right nourishing foods postpartum Why you probably aren’t getting enough protein after you give birth The challenges faced by vegetarians in maintaining a well-rounded postpartum diet The potential benefits of Vitamin D for you and your baby during and after pregnancy How to boost milk production through good nutrition and other means The benefits of iron-rich organ meat and how to easily incorporate it into your meals Taking good care of thyroid health during and after pregnancy
Quotes “You need those amino acids that are found in the connective tissues of animal foods.” [16:33] “Supplement yourself. You’re probably going to help maintain your own Vitamin D levels and immune function and mental health. Also, the baby is getting enough and you don’t need to think about a separate product.” [28:32] “It’s often one of the trickiest things postpartum - just eating and drinking enough. You’re just spread so thin.” [31:09] “It is very wise to introduce some iron-rich foods because the baby’s iron stores can start to drop around four to six months.” [39:47] “We just need to get comfortable with being uncomfortable for postpartum because your life does slow down.” [49:03] Links https://lilynicholsrdn.com/ (Find Lily Nichols Online) Follow Lily on Instagram | Facebook | Twitter | Pinterest Muscle Medicine Episode 30 with Lily Nichols https://realfoodforpregnancy.com/book/ (Real Food for Pregnancy) Real Food Postpartum Recovery Meals Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Maintaining proper form is one of the most critical parts of strength training. If anything is off, from stance to breath, you risk working out at less than peak efficiency. Worse, you may even injure yourself. To discuss how you can work out with the best form possible, I’ve brought in an expert with years of experience helping people strength train better. With her own gym in Portland, OR, Mira Gracia and all of her instructors are well-trained in https://www.strongfirst.com/ (StrongFirst) as well as various martial arts. Mira currently works with all levels from novice to advanced in an effort to build lasting results, durability, and resiliency in her students. Mira shares her journey into strength training excellence and what motivates her. A large part of it is a mindset that is built around setting one’s own goals rather than competing against others. Mira also describes how she transitioned from a gymnastics background to one of strength training and the challenges that that entails. As someone with a lot of experience training women, Mira explains many of the techniques she uses to help them train smarter, safer, and more efficiently. This includes rethinking what you’re doing with your stomach as you lift and even with the air you breathe. It also involves mindset, and Mira discusses how to think about the way you train in a whole new light. What are some of your own personal goals when strength training? Share them with me in the comments on the episode page! In this episode Creating full-body stability when learning to strength train What you may be doing wrong with your abdomen as you lift and how to fix it How to take a proper breath during training Challenging capacity without compromising your form The similarities and difference between training with barbells versus kettlebells Where to look and what to ask when searching for a good instructor
Quotes “You complete something. You may be unsure what’s going to happen. You do it and afterward, you feel better.” [9:17] “You don’t always have to push yourself to the point of failure. We never want to teach your body and your mind to fail.” [26:34] “I never thought that it would literally save my life, and it has. It’s truly this really magical thing that happens with every single breath.” [45:12] Links https://industrialstrengthgym.com/ (Find Mira Gracia online) Follow Mira on Instagram | Facebook | Twitter | YouTube Episode 33 with Brett Jones https://www.strongfirst.com/ (StrongFirst) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Anyone who’s been on a diet knows the struggles of losing weight and feeling strong and healthy through the whole process. It can even take a real toll on your mental health as there’s a real emotional side to eating. Today I’m sitting down with someone who is refocussing the way we can think about and approach our relationship with food to help people truly take control of their health. https://www.clairesiegel.com/ (Claire Siegel) is a registered dietician who’s all about balancing her real food, veggie-heavy approach to nutrition with her deep love of cheeseburgers, chocolate, and red wine. She recently launched https://nutritionalfreedom.co/ (Nutritional Freedom) as a nutrition and mindset coaching business in which she and her team have helped many women think about food in a completely different way. We’re talking about the diet-binge-guilt cycle that many of us fall into. It’s why trying to lose weight through traditional dieting is so demoralizing and ineffective. Claire explains why many people end up in this cycle and how to break out of it. Claire has found that mindset is the key to successful dieting and we talk all about how to reframe this for success. Have you noticed a connection between mindset and dieting? How do you address this? Leave a comment on the episode page! In this episode How eating and dieting is a real emotional activity Why we often focus on the wrong problem when dieting Addressing the behavioral and emotional sources of binging Why you should never rely on willpower to be healthy How to make healthy eating easy by removing restrictions to it The risks that come from trying to be too healthy Tools to help listen to your intuition rather than your craving
Quotes “We really want to understand what the underlying factors are that are creating the cycle. It’s not a lack of willpower, strength, or determination. A lot of it is biology, physiology, and what’s going on mentally.” [5:09] “The root problem when it comes to binging is some form of restriction...When you remove that restriction, binging tends to be resolved quite naturally.” [6:11] “Willpower is great when it’s there, but you don’t necessarily want to rely on it or base your entire approach to health on this necessity for willpower.” [9:50] “You become more consistent in your health behaviors when they become easier and enjoyable for you overall.” [15:58] “Your value and your worth extends so far beyond your body, shape, size, and what you look like. Health doesn’t have to feel so hard.” [32:05] Links https://www.clairesiegel.com/ (Find Claire Siegel online) Follow Claire on Instagram | Facebook | Pinterest | Twitter https://nutritionalfreedom.co/ (Nutritional Freedom) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
In my clinic, I regularly see the negative results that happen to women when they overtrain. While it’s true that many of us think that more is better, this can ultimately lead to burnout and more problems down the road. Jessica Drummond MPT, CCN, CHC, the Founder and CEO of the Integrative Women's Health Institute, is passionate about caring for and empowering women who struggle with women’s and pelvic health conditions. She is equally passionate about educating and supporting clinicians in confidently and safely using integrative tools to transform women's and pelvic healthcare. Today, Jessica and I talk about how we can optimize our monthly hormonal cycles to make workouts more efficient and less dangerous. This involves really understanding what is going on with our hormones throughout the month and structuring your workout to maximize its benefits while reducing the risk of injury. We discuss what overtraining looks like for women and how you can recognize its red flags. Being attuned to what your body is telling you, but also seeking professional guidance is crucial to staying fit without causing negative health effects. With that in mind, Jessica tells us how to train well, without pushing it too far. Jessica has also worked extensively on studying endometriosis. She explains just what this condition is and its impacts. While it is common, it’s not normal. We talk about ways to treat endometriosis and why it’s important to do so. Do you change your workout based on your monthly cycle? Has that helped you to reduce injury and maximize the benefits? Let us know in the comments on the episode page. In this episode The female-specific risks that come from overtraining Understanding and optimizing your monthly cycle for the most healthy training results Addressing the mental health implications of overtraining The numerous warning signs that you’re overtraining The effects of endometriosis and new ways to treat it Understanding pelvic floor health and how problems with it can present Ways to literally nourish and feed resilience
Quotes “For women, if you think of the month as a time to optimize your periodization of you’re training for performance, it’s really valuable because you’re not only protecting and nourishing your hormones and muscle, but you’re improving your longevity.” [2:42] “We have to really emphasize rest and nourishment. Outsleep your competition, outeat your competition, just for recovery’s sake.” [8:56] “It not actually normal to have very bad cramps. It’s normal to have mild cramps maybe a day or two with a little fatigue. That’s it. You shouldn’t be sidelined by your period.” [23:48] “Don’t be afraid to expose anything that you are worried is wrong. If anything is going on in your body, training, or health, unearthing it and optimizing women’s health and performance is part of a strong conversation.” [42:02] Links Find Dr. Jessica Drummond at the http://integrativewomenshealthinstitute.com/ (Integrative Women's Health Institute) Follow Jessica on https://www.facebook.com/IntegrativePelvicHealth (Facebook) | Twitter | Pinterest | Linkedin | YouTube Outsmart Endo Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Highly stressful situations can lead to an inability to act and respond. These feelings have long-lasting impacts that affect people well afterward. However, as you’ll hear, this is not the result of some inadequacy, but an ancient neurological response. https://www.stephenporges.com/ (Stephen Porges, Ph.D). is a distinguished university scientist at Indiana University, professor of psychiatry at the University of North Carolina, and Professor Emeritus at both the University of Illinois at Chicago and the University of Maryland. With more than 300 peer-reviewed papers, Dr. Porges pioneered the Polyvagal Theory which links the evolution of the mammalian autonomic nervous system to social behavior and emphasizes the importance of the physiological state in the expression of behavioral problems and psychiatric disorders. Dr. Porges explains what Polyvagal Theory is and how it relates to all of us on a physiological level. According to this approach, stress has little if anything to do with our physical state, and everything to do with our emotional and psychological wellbeing. We talk about how Polyvagal Theory helps explain a state in between stress and unstress in which we actually disassociate from our surroundings as a result of trauma. We then talk about how to handle the effects of this neurological response. It may lead to an inability to fully engage with people and feelings of shame and inadequacy. However, proper narrative framing, self-compassion, and even intentional breathing can help to make shifts towards recovery. How might an understanding of Polyvagal Theory change the way you interact with other people? Let’s talk about it in the comments on the episode page. In this episode How trauma can trigger a reflex that leads to an inability to act The ways that stress and trauma impact future relationships How to cope with the lasting effects of trauma The power of breath for helping to regulate parts of the nervous system Ways to make others feel safe simply by using your voice The link between feelings of safety and creativity Technological innovations that may reduce inflammation of the vagal nerve
Quotes “I would say that the nervous system is much more rational in its decision-making properties and we have to be very careful about imposing a simplistic worldview on it and trying to make everything fit that simplicity.” [1:43] “This whole act of going into immobilization or inability to recruit fight-flight is a powerful reaction that many people have experienced. But once they experience it, they don’t know how to make sense of it.” [9:47] “Breath is really a wonderful gift because when we manipulate our breathing we can change the tone of our autonomic nervous system. And if we change that tone, even for short periods of time, we can experience the world differently for those moments.” [16:52] “What we really want is to enable people to be better witnesses of their own body and to become more self-aware and compassionate to respect those bodily feelings.” [48:38] Links https://www.stephenporges.com/ (Find Stephen Porges Ph.D. online) How to think clearly in beleaguered times Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Soy is a popular protein source in the fitness world and in food in general. There are countless different soy-based products out there claiming that soy is a miracle food. However, there is also a lot of evidence that soy can lead to a whole host of medical problems. Perhaps, few people understand this better than today’s guest. http://drkaayladaniel.com/ (Dr. Kaayla Daniel), aka the Naughty Nutritionist, is an author and a nutritionist who earned her Ph.D. in Nutritional Sciences and Anti-Aging Therapies from the Union Institute and University in Cincinnati. Her mission is to debunk myths surrounding much of what we commonly think is good for our health using humor and a down-to-earth approach. Today, Dr. Kaayla Daniel and I discuss some of the lesser-known effects of soy. She explains the history of how soy has been marketed over the years and how this has led to its profusion in so-called health foods. However, we are becoming increasingly aware that eating too much processed soy can lead to many issues, from auto-immune disease to heart problems. To that end, Dr. Daniel tells us how to determine if we have a soy sensitivity and how to avoid it. Have you cut soy out of your diet? What challenges has that created and how has it helped? Let’s talk about it in the comments on the episode page! In this episode The history of research into soy’s actual nutritional effects The links between soy and certain auto-immune diseases How soy can be enjoyed when consumed in moderation The challenges of avoiding soy for those with allergies and sensitivities The effects of heavy soy consumption on thyroid and gut health Why consuming a lot of soy during menopause can lead to particular health problems Ways to determine if you have a sensitivity to soy
Quotes “The problem is when people have a whole slab of soy instead of steak. That starts to add up very quickly if you’re doing that every day.” [13:49] “With humans, there are so many factors. It’s never just one miracle food, a few miracle foods, or for that matter, a few devils like soy.” [18:22] “Soy is in more than 60% of processed and packaged food. It’s in nearly 100% of fast foods. It’s hiding in a whole lot of restaurant foods where you might not even suspect it.” [19:13] “With soy, certainly avoid it to excess, avoid the modern processed soy foods, like protein shakes, the energy bars, and soy milk.” [34:57] Links http://drkaayladaniel.com/ (Find Dr. Kaayla Daniel online) Follow Dr. Daniel on https://www.facebook.com/DrKaaylaDaniel (Facebook) | Pinterest | Twitter | YouTube https://www.amazon.com/dp/B0026UNZU4 (The Whole Soy Story) Nourishing Broth Hook Line and Stinker Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Whether you’re an athlete or not, proper movement is the key to preventing injury and staying fit overall. DNS is one of the many tools that is helping people properly find stabilization and operate at peak performance. Today’s guest is an expert in its application and is here to share how this movement system can help you too. https://www.rintalachiro.com/ (Dr. Michael Rintala) is a San Diego based chiropractor who has specialized in rehabilitation and sports medicine for 17 years. His career has taken him to work with golfers on the PGA tour, professional surfers, and athletes of all sorts. Dr. Rintala explains what it means to be a chiropractor for athletes. DNS (Dynamic Neuromuscular Stabilization) is a large part of the work that he does. Dr. Rinalta shares how it has been instrumental in keeping high-performers in top shape. If you’ve never heard of DNS and its role in rehabilitation, Dr. Rintala breaks it down in terms that any of us should be able to understand. It all hinges on deep stabilization which in turn permits better joint movement throughout the body. Dr. Rintala uses this throughout his practice and explains how it has helped many people, from professional to amateur athletes, manage their movement better and avoid injury. How might you be able to apply DNS in your practice? Let me know in the comments on the episode page! In this episode The type of work that chiropractors do when serving athletes The role of DNS in improving the efficiency of movement Common biomechanical compensations and injuries of elite and amateur surfers What the Czech Get-Up is and why it is a good alternative to the Turkish Get-Up
Quotes “If we improve efficiency in our movement, we decrease potential for injury and we increase the potential for performance.” [6:45 “Ideal deep stabilization - that ability to create a fixed point through the trunk and the pelvis - also allows the joint centration throughout the whole chain of movement with the human body.” [10:43] “If I can maintain the synergy and stabilization and joint centration through the transitions at each developmental sequence, that’s where the magic happens in integrating dynamic movement into the sport you do.” [25:23] Links https://www.rintalachiro.com/ (Find Dr. Michael Rintala online) Follow Dr. Rintala on https://www.youtube.com/channel/UCle0E9wH_eikHPm4kID6DhA (YouTube) | Facebook | Instagram https://www.rehabps.com/REHABILITATION/Home.html (Prague School of Rehabilitation) https://www.youtube.com/watch?v=QpExJdSEHjE (The Czech Get-Up) https://www.intelliskin.net/ (IntelliSkin) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Pelvic floor health is too often ignored by women. Especially after childbirth, but throughout life, the pelvic floor needs loving care. The great thing is that it is well within your control to address the needs and wellbeing of this important group of muscles. Isa Herrera is a licensed physical therapist, as well as an expert in integrative pelvic floor therapies in the field of women’s health. With expertise in diagnosing and treating pelvic pain, she has helped over ten thousand women at her NYC-based healing center through a combination of integrative modalities. Isa and I discuss how you can best keep your pelvic floor healthy and strong. Whether or not you just had a child, there are steps you can take to maintain a fit pelvic floor. Isa starts by sharing why Kegels alone aren’t the answer and how to balance them out with reverse-Kegels. Isa also shares what she’s learned about helping women create counter-balance for their normal exercises. Certain workouts can inadvertently tighten the pelvic floor which can lead to problems during childbirth. With Isa’s counter-balance exercises, this risk can be mitigated. We also talk about what to do after childbirth to avoid damaging your pelvic floor. Many women are told that they can resume normal workouts after only a few weeks, but this can actually lead to more problems. Isa shares some tips on how to ease back into your old routines without causing avoidable trauma. What was your greatest challenge returning to a regular workout after childbirth? Let’s talk about it in the comments on the episode page! In this episode The effects and limitations of the kegel if utilized properly along with reverse-Kegels Why certain exercise routines can lead to pelvic-floor complications during childbirth Tips for safely returning to your old workout routine after giving birth Why many women experience leaking and why they shouldn’t accept it The importance of knowing your pelvic anatomy so that you can better listen to your body
Quotes “As you’re doing the breath-work, you have to do the visualization. Sometimes you need visualization, you need breath-work, you need positioning to accomplish the exercise.” [7:29] “There are so many ways to train the pelvic floor. It’s only limited by experience.” [11:57] “You can’t rehab the core after labor and delivery and a cesarean if you’re not addressing the trigger-points in the belly.” [31:09] “The guru and the doctor lives within you. All you need is the right mentor and the guide to bring that guru forward. You ultimately hold the entire key to your healing.” [39:22] Links The Ultimate Guide to Happier Lady Parts https://pelvicpainrelief.com/ (Find Isa Herrera online) Follow Isa on Facebook | Instagram | Twitter | YouTube Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
There are many causes of chronic pain. Sometimes it’s not even entirely physical or connected to the place that’s hurting. Healing is complex and not always a straightforward process. My guest today knows this as well as anyone and has developed a fantastic method that we can all benefit from. Sue Hitzmann is the creator of the https://www.meltmethod.com/ (Melt Method), a simple self-treatment technique that helps people get out and stay out of chronic pain. She is a nationally recognized educator, manual therapist, exercise physiologist, and founding member of the https://fasciaresearchsociety.org/ (Fascia Research Society). As the author of the New York Times bestselling book The MELT Method, Sue has helped over 200,000 people lead a healthy, pain-free life. Today, Sue shares the story of how her own experience with chronic pain drove her to find a better solution. By seeing the connection between fascia, trauma, and pain, she was able to develop a method of treatment that people can do together or at home. We talk about what we can do, starting with gently addressing the needs of our fascia, to address pain and get it under control. Sue’s Melt Method is designed to look at the larger dynamics of fascia and how it helps the free nerve endings in the body send messages to the brain. Gently addressing this dynamic system as a whole can do wonders eliminating pain. We also discuss the importance of mindset and being brave enough to face the causes of our trauma and pain. Without this, we are just treating the symptoms. True healing is a transformative process that takes courage and determination. Have you ever addressed the underlying root causes of trauma and chronic pain? Let’s talk about it in the comments on the episode page! In this episode How trauma can lead to a lifetime of physical pain if left unaddressed The role of fascia in pain perception The need for a gentle approach to treating trauma and pain The power of touch for truly sensing one’s self and healing Identifying the less obvious root causes of pain The transformative process that comes from introspection and staying rooted in the present
Quotes “I realized that trauma can actually cause more pain in the body than an accident.” [2:47] “Touch, in general, is really an effective way to alter the brain’s pathways that we miss.” [13:54] “Pain is just the brain’s way of alerting you that something is not right. Pain is the great motivator to take action.” [16:17] “Sometimes we’re reacting to something right now, but actually we’re not. We’re reacting to something of our past and putting it in the present…. Focus on what’s happening right now. Just start right now and peel those layers of the onion back. Suddenly you’ll realize how not present you really are.” [33:24] “Sharing vulnerability is one of the most courageous steps of healing. We don’t move on from it. We walk through it and walk through it together.” [44:12] Links https://www.meltmethod.com/ (Find Sue Hitzmann online) Follow Sue on Facebook | Instagram | Twitter | YouTube https://fasciaresearchsociety.org/ (Fascia Research Society) https://www.amazon.com/dp/B007HB8EYY (The MELT Method by Sue Hitzmann) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
I’ve seen many elite runners come through the doors of my clinic. I know first-hand what their muscle quality feels like and the injuries they’ve dealt with. I’ve also seen how they train and how they recover from big races. That’s why I’m doing a solo episode to tell you what I’ve learned about how to best recover from running a marathon. By using technologies like https://www.normatecrecovery.com/ (NormaTec) and utilizing active release techniques, you can best come back from a long intense run without suffering from many common long-term injuries. I talk about the importance of movement sequence resets and using gentle strength-training to get the body moving again in a healthy and well-rounded way. Many runners also get sick in the days after a marathon. Big runs send our hormones haywire which lowers our immune response. However, there are steps you can take to keep from getting sick, such as getting plenty of rest and proper nutrition. What helps you recover after a marathon or other long-distance race? Share it in the comments on the episode page! In this episode Common over-compensations that runners need to be aware of for their recovery How active release techniques can help protect your muscles from the damage of running Using gentle strength-training to get your muscles moving during recovery Why runners get sick after a big race and how to prevent it
Quotes “The elite runner’s train and then they recover for the rest of the day. Recovering from their runs is also their full-time job.” [1:51] “A lot of people get sick after they run the marathon. There’s so much excitement, the crowds are going wild, the adrenaline is rushing. 72 hours later your body is more susceptible to colds and flu due to elevated cortisol from stress.” [13:52] “Before your run, don’t do anything new that you didn’t do in training.” [17:55] Links https://www.normatecrecovery.com/ (NormaTec) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Today’s guest is a little different than my usual ones. Marcy Tardio is a certified nurse-midwife who’s been practicing for over 30 years. In fact, she’s my midwife. Marcy specializes in homebirths, where she assists women from the very beginning to end of their pregnancies. In this interview, Marcy explains just what a midwife is, the training required, and the various roles one plays. We also discuss the different opinions that surround homebirths and how to make these important decisions without fear. The topic of homebirths often brings up the topic of hospital births too. Marcy discusses how each has their advantages and risks. The important thing to consider is just how real the risks are when faced with their likely advantages. Marcy also explains what you can do to recognize and create the birth environment that is right for you. This involves being really mindful and deliberate with who should be there with you during the birth. As Marcy tells us, it isn’t always the most likely people. We also talk about the difficulties that often arise when trying to be in more control of our pregnancies. Marcy shares some advice for talking with your practitioners to make sure that they are hearing your needs and wants and what to do if it’s time to find someone else. Finally, Marcy shares some very important information to be aware of for the post-partum period. The support that new mothers need is great and recognizing this is crucial to the health and wellbeing of both parents and baby. Have you had or considered having a birth at home? Let’s talk about it in the comments on the episode page! In this episode What exactly a midwife is and what they do How midwifery has evolved over the years The ways in which a woman can be supported emotionally during the birth process Why getting some sleep is often a great way to help in the labor How to create a birth environment that is ideal for you The reasons why a home birth may have to be transferred to a hospital What women should know about the afterbirth period
Quotes “A midwife is a medical advanced practice. We are clinicians.” [6:47] “Giving birth is hard work. It’s sweaty and it’s emotional and it’s not necessarily candlelights and waterbirths.” [10:32] “Intellect doesn’t have any place in labor. It’s primal. It’s physical. Getting your head out of the way is often the way to go. Sleep helps that.” [20:30] “We need to see the post-partum as a time where you do nothing. It’s enough work to just nurse your baby and sleep.” [48:01] “It’s all about letting go. What are you doing at that point? You’re letting go of your baby. You can’t have tight muscles and release. It’s about release. It’s about softening.” [1:05:03] Links http://www.marcytardiohomebirth.com/ (Find Marcy Tardio Online) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
It’s well known that maintaining muscle mass is one of the most crucial things we can do as we age. It has been shown to be the number one factor in preventing injuries, regulating hormones, and increasing longevity overall. But here’s the thing, it isn’t necessary to go all out at the gym every day. Today’s guest is a leader in this movement of micro-dosing fitness. Jacques Devore is the owner of http://www.sirensandtitansfitness.com/ (Sirens & Titans Fitness) in Los Angelas. He is a Certified Strength and Conditioning Specialist, Primal Health Coach, and is licensed as an expert USA Cycling Coach. In addition to training many elite athletes and being one of the fittest and strongest men I know of his age, Jacques holds the world record for the mile in the Versaclimber. In today’s talk, Jacques uses his unique insight into the fitness industry to examine how it can better help us maintain health as we age. Instead of killing it at the gym, Jacques describes how he has maintained healthy muscle mass through short but regular workout routines. Even though we all lead busy lives, everyone has a few minutes every day to work on their fitness. Jacques walks us through the ways we can carve out little bits of time here and there in order to meet our fitness goals, build muscle mass, and ultimately improve longevity. What can you do for just ten minutes today to start adding micro-dosing fitness into your daily routine? Tell me in the comments on the episode page! In this episode How micro-dosing fitness at home can be a useful alternative to long sessions at the gym The importance of goal setting in your exercise routines The five principles behind maintaining healthy fitness that everyone can incorporate into their week How endurance athletes can prevent burnout by weightlifting just a few hours a week What a week of small doses of exercise looks like
Quotes “I started realizing that what I have done consistently is small doses of exercise, but I do it regularly.” [4:38] “Injury becomes a greater risk as we get older. When you think about people who you know, you see their health deteriorate usually after an injury.” [22:23] “What people don’t realize is the irony of fitness; the more fit you get, the more efficient you get, and the fewer calories you burn in the same hour of training.” [30:07] “You have to believe that you can move the needle with small doses of exercise. If you don’t believe that then you won’t try it.” [52:33] “If you’re your own coach, you have to call yourself on your BS. You have to really recognize that you can do this and you shouldn’t let someone tell you that you can’t.” [57:27] Links http://www.sirensandtitansfitness.com/ (Find Jacques Devore online) Follow Jacques on http://instagram.com/sirensandtitans (Instagram) | Facebook https://www.amazon.com/dp/B01MYZ30Y0/ (Bicycling Maximum Overload for Cyclists) The Death of the Perfect Set Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
For most of my adult life, I’ve been dealing with gallbladder issues. Last month it even landed me in the ER with severe pain under my right shoulder-blade. So today I’m talking about a number of the common root causes of pain that can hit you hard underneath the shoulder-blade. First, I’m taking a deep look into common gallbladder problems and how these can lead to a number of complications that manifest as shoulder-blade pain. Poor posture and frequently stressed breathing are other big causes. There is good news though because you can address these potential problems yourself with a few mindful practices. Another more serious cause of shoulder pain is a disc herniation in the cervical spine. Partially dislocated ribs are another common cause. Fortunately, you don’t have to live in pain forever. Once the biomechanical cause of the pain is known, there’s almost always something that can be done to help you live pain-free once again. Have you experienced shoulder-blade pain? Were you able to figure out its route cause and address it? Tell me about it in the comments on the episode page! In this episode What the gallbladder is and how it can cause shoulder-blade pain Why people pass gallstones and what the symptoms are When to seek medical help as a result of gallbladder issues How poor posture and stressed-out breathing can cause pain in the shoulder-blade and how to remedy it Herniations in the cervical spine and their effect on pain Partial dislocation of the ribs and how to avoid it
Quotes “The gallbladder is one of the potential causes of pain underneath the shoulder-blade. Especially on the right side.” [3:03] “If you drink coffee there’s a lower risk of having gallstones. This is because caffeine enhances the gallbladder motility, inhibits gallbladder fluid absorption, and decreases the crystallization of cholesterol in the bile.” [9:33] “So when we get tightness in that mid-back from stress, we can start to get mid-back pain or pain under the bottom tip of the shoulder-blade.” [12:49] “A subluxated rib 99 percent of the time goes hand in hand with a breathing issue.”[17:10] Links https://urbanwellnessclinic.com/shoulder-blade-pain/ ( 5 Possible Causes of Pain Under Your Shoulder Blade Blog Post) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
With so much focus these days on training harder no matter what, it can be a challenge convincing my clients to slow down and focus on what’s right for them rather than just going all out. However, if you have a goal to achieve, training smartly with a coach is the best way to do it! With nearly all the StrongFirst SFG certifications to her name, Ericka Darst knows training. She’s a strength coach with her own studio in Minneapolis, as well as an online practice where she helps people personalize their training in a way that’s right for them. Ericka and I are in agreement that it’s so much better to mindfully train, not just exhaust ourselves into a puddle of aching muscles and sweat. We talk about the benefits of using a coach to help us define the best ways to train for the long-term while building strengths, supporting recovery, and avoiding injury. Ericka also shares how she finds a balance between strength training and her other workouts. As a marathon runner, this hasn't been a straightforward task. Ericka describes how she and her own coach decide what she needs to focus on at any particular time in order to meet her various goals. Have you used a coach to help you meet a specific goal? Tell me about it in the comments on the episode page! In this episode Why it’s important to be mindful and intentional in all aspects of strength training When and how it’s best to progress from kettlebells to barbells How using a private coach will help you reach your goals within a specific program Finding a balance between strength training and your other workout regimes Advice for pregnant and post-partum women as they strength train
Quotes “For me, training smarter just means training with intention. Knowing what you’re doing and why being mindful of your movement.” [3:44] “Working with a coach has to be reciprocal. The coach can’t put in more energy than the student.” [13:09] “That’s how training should be. You want to be thinking about how you’re moving and what kind of demands you’re putting on your body, not just about chasing the clock and getting it over with.” [17:21] “It really boils down to what you’re used to and knowing your body well enough to understand how it will perform and also what you’re working towards.” [26:43] Links https://www.edktraining.com/ (Find Ericka Darst online) Follow Ericka on Facebook | Instagram | Twitter https://www.strongfirst.com/ (StrongFirst) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
It’s almost impossible to completely escape the toxins in our environment that make us sick. But there are ways to limit their impact and detoxify your body. The truth is, it’s not as complicated to detoxify as many might think. You just need the right knowledge and the commitment to make it happen. https://www.bridgitdanner.com/ (Bridgit Danner) has been a licensed acupuncturist since 2004 and a certified Functional Diagnostic Nutrition practitioner since 2015. After spending many years constantly sick from toxic mold, Bridgit has dedicated herself to educating people about toxins and coaches women on how to detoxify through a functional approach. Today Bridgit shares what she has learned about detoxifying your environment for a healthier life. She tells us what we need to avoid and what to seek out to stay healthy. This is great advice for anyone, and Bridgit also shares some solid tips specifically for high-level athletes. Bridgit tells us what some common warning signs are for anyone who is not detoxifying well. She even shares what she’s learned about the dangers of many household products as well as safer alternatives to seek out. Have you taken steps to reduce the toxins around you? Tell me about it in the comments on the episode page! In this episode The source of the most common toxins that we should avoid How to best nourish your body in order to detoxify Daily habits to help your body better flush out toxins What binders are and how they are an essential part of detoxification How detoxing can be especially helpful for athletes How products that we encounter everyday produce toxins that can affect our health Bridgit’s favorite supplements to help with detoxifying
Quotes “Artificial fragrance is a cocktail of chemicals and it always includes an endocrine disruptor called phthalates. It’s just ever-present in a lot of things.” [4:46] “If you’re educated and trying to do the right thing and some symptom isn’t going away, either it’s some kind of toxin or infection in your body you’re not aware of partnering with chronic stress that is just making a perfect storm.” [19:13] “When you have mold you’re going to end up with leaky gut, they go hand in hand.” [31:05] “If you have any suspicion that there could be something in your home or office affecting your body, please look into it because these things are quiet but they can be very serious.” [36:06] Links http://bridgitdanner.com (Find Bridgit Danner online) Follow Bridgit on Facebook | Instagram | YouTube How to Use Binders Part 1 How to Use Binders Part 2 https://hormonedetoxshop.com/ (Hormone Detox Shop) -- coupon code for 15% off your first order: NEW15 https://womenswellness.lpages.co/mold-healing/ (10 Best Supplements to Detox from Mold Exposure) https://womenswellness.lpages.co/5detoxswaps/ (5 Detox Swaps) https://www.facebook.com/groups/1930319703701063/ (Hormone Detox Tribe) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube Hypothyroidism Type 2 by Mark Starr, MD(H)
A lot of people talk about fascia in a lot of different disciplines. It is a crucial part of how we move and feel in our bodies, but few actually examine it from a medical point of view. However, more and more research is taking place into how our fascia works and how to best treat it to heal after an injury and reduce pain. Dr. Antonio Stecco is an expert in the study of fascia and fascial manipulation. His organization, Fascial Manipulation®, operates all over the world and is conducting groundbreaking research and treating patients in all things fascia related. Today, Dr. Stecco explains just what fascia is and how it’s crucially important from a medical perspective. He tells us how fascia is related to many types of pain that can often be hard to diagnose correctly. Dr. Stecco also goes over what he’s learned from recent research about the role of fascia and how to heal it after an injury. Have you received fascial treatment or therapy? Leave a comment on the episode page! In this episode What fascia is and how it affects all your movement The relationship between fascia and pain and why many types of medical imaging can’t detect it What the latest research is saying about how fascia and muscle fibers interact How fascia limits range of motion when it becomes rigid and how to recover from this Just how incredibly flexible and strong fascia can be Techniques for fascial manipulation and their desired outcomes What the future holds in store for fascial research and treatment
Quotes “Since we know that fascia is so well integrated, we understand that it can be a clear pain generator.” [4:16] “The area of the symptom is not the origin of the problem. It is just the area where the poor biomechanics manifests. [13:05] “The body is able to heal a small tear if the joint works in a proper way. If it’s not working in the proper way, it will never heal. So we want to restore biomechanics.” [33:15] Links http://www.fascialmanipulation.com/en/ (Find Dr. Antonio Stecco online) Follow on Facebook | Instagram http://www.fascialmanipulation.com/fm-app/ (Fascial Manipulation (FM) App) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube Hypothyroidism Type 2 by Mark Starr, MD(H)
From keto to nootropics to paleo and so much more, it’s overwhelming just trying to figure out how to build the best diet for yourself. The fact of the matter is that no single diet will solve all your problems. For most of us, a well-rounded and informed approach is key. That’s why I’ve brought someone onto this podcast who is an expert in helping people find the approach that works best for them. http://ashleighvanhouten.com/ (Ashleigh Vanhouten) is an author, coach, speaker, interviewer of badass women, and the host of two podcasts. Ever since she was young, Ashleigh has been driven by her natural sense of curiosity to learn as much as possible about fitness. She works with https://paleomagazine.com/ (Paleo Magazine), where she develops features about people and companies doing incredible things in health and wellness, as well as nutrition research articles, product reviews, and more. Her mission is to support others on their own journey towards creating their own optimal, primally-aligned lifestyle. Ashleigh and I cover a number of great topics today. We discuss what it means to be metabolically flexible and how it can help people lead well-rounded and healthy lifestyles. Ashleigh tells us why a good diet doesn’t have to be complicated but should revolve around simply eating well. We also talk about effective training regimens and why this is different from simply working out. We also cover why strength-training is so very crucial to long-lasting health. Many people can be intimidated by this, but Ashleigh goes over how she approaches the subject with those who are feeling hesitant to start using the heavier weights. We even cover how to maintain your sense of identity among all the images and ideas of what strength-training is “supposed” to look like. How do you find balance in how you train and diet with your everyday lifestyle? Leave a comment on the episode page! In this episode Harnessing your innate curiosity to discover where your passions lie What it means to be metabolically flexible and how you can achieve it The difference between training and exercising and why the distinction matters Why you can’t properly train through low-impact exercises alone Why strength-training and femininity are not mutually exclusive concepts Determining a measure of success that is personally meaningful
Quotes “You don’t want to be so reliant on whatever your diet methodology is that you fall apart if you don’t have it.” [9:20] “It is absolutely healthy to have a goal. You need to pick a healthy goal and do it in a healthy way, but always having something on the horizon is a healthy way for your brain to work because we’re goal-oriented creatures.” [18:40] “Every new skill is scary until you know how to do it.” [26:50] “There are no shortcuts, there really are not. We love to think that there are. We love to think that the nootropics and the keto fast and all this stuff is going to sort us out quicker, but it’s just about understanding yourself and doing the hard work and it takes time.” [40:36] Links http://ashleighvanhouten.com/ (Find Ashleigh Vanhouten online) Follow Ashleigh on https://www.instagram.com/themusclemaven/ (Instagram) https://societynine.com/ (Society Nine) https://everybodyfights.com/ (EverybodyFights) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube Hypothyroidism Type 2 by Mark Starr, MD(H)
Rehab that involves tendons can be slow and frustrating. It may seem painful and like little progress is ever being made. The truth is, there’s a lot we still don’t fully understand about tendons. That’s why I’m talking today to one of the foremost experts in tendon pathology to try to make more sense of exactly how these important parts of our bodies function and heal. Jill Cook, Ph.D., is a physiotherapist, musculoskeletal researcher, and professor. Her main interests are in connective tissue function, injury, and healing with a specific focus on the risk factors for tendon injury and the tendon in growth and development. She is currently working in the Musculoskeletal Research Centre at La Trobe University and at the Centre for Physical Activity and Nutrition Research at Deakin University. Today, Jill is explaining just what our tendons are, how they work, and how to heal them after an injury. Jill tells us how our tendons are the “springs” of our bodies that allow us to move in so many important ways. You’re going to walk away from this episode with a new appreciation for your tendons, how to prevent injuries, and how to help heal old ones. Have you gone through rehab for a tendon injury? Tell me how it went in the comments on the episode page! In this episode How to diagnose issues with your tendons and common myths to ignore Why medical imaging is not useful for diagnosing problems with your tendons Some of the common causes of tendon breakdown to be aware of other than biomechanics Why cortisone and stem-cell injections won’t solve your tendon problems The reasons why loading programs are the most effective way to strengthen and heal tendons How to help people heal the psychological wounds from a tendon injury
Quotes “You can have profound tendon pathology and never have a symptom. So you can’t look at a picture of someone who has tendon pain and say that’s the source of the symptoms. It might be, but it might not be.” [7:15] “There isn't a quick fix for tendons. People want something that’s latest, greatest, expensive; they’re not always the answer for tendons. The answer is unless you have the capacity in your tendon, muscle, kinetic chain and brain, then you’re going to have tendon pain.” [16:25] “It doesn’t matter what you inject into the tendon, you’re not going to change the structure back to normal. Nothing will change tendon structure back to normal.” [17:31] Links https://twitter.com/profjillcook (Follow Jill Cook on Twitter) Episode 24 with Brett Winchester Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube Hypothyroidism Type 2 by Mark Starr, MD(H)
We are all goal setters. But setting goals is easy. Making the sacrifices and doing the work necessary to achieve them is hard. Without the right mindset, you’re going nowhere. But how can you keep your goals centered in your priorities when it seems so difficult, unclear, or overwhelming? My guest on this episode has dedicated his life to helping people answer those questions. https://www.drjeffspencer.com (Dr. Jeff Spencer), often called part doctor, part guru, part medicine man, made a promise to himself when he was eleven years old to become an Olympic athlete. Since then, he’s been setting and completing similar goals for himself and helping others, like Tiger Woods and Lance Armstrong, to do the same. In our chat today, Jeff shares the qualities he feels are necessary to motivate us to set and accomplish big personal challenges. Jeff explains how this is all part of the bigger picture of creating a life of value that allows us to give back to others. As he tells us, it’s not an easy process, but nothing worth having ever comes easy. To help break it all down, Jeff lays out the fundamentals of his Goal Achievement Roadmap that is aimed at helping anyone see their goals through to fruition. What’s standing in the way of achieving your goals? What can you change today to make them a reality? Leave a comment on the episode page! In this episode Creating a mindset that encourages and supports you in the great accomplishments you set out to achieve The power of your achievements to motivate and inspire others The greatest myth that keeps people from achieving their goals Important steps in preparation that can’t be ignored if you’re going to succeed at anything Training your mindset to operate from a place of courage, not fear Recognizing the champion’s mindset in others and learning from their example Why it’s important to put yourself in uncomfortable situations if you’re going to move forward
Quotes “It’s always been about honoring the opportunity to express the talents that we’re all gifted with and I feel like we’re all honor-bound to do that. That’s why we’re here on this earth.” [4:46] “Your performance is solely dictated by your preparation.” [11:54] “When we put ourselves in the presence of people who have done things we aspire to, it helps us get over our self-consciousness about what we feel about ourselves and how we may appear to them.” [29:13] “In your worst moment, you may not believe it, but that’s your best opportunity because you will be forced to look at things in a different way and your best work will manifest.” [34:06] “To learn to achieve your goals is life’s fundamental skill. And then when we get on the ladder, then we can climb the ladder to whichever level we aspire to.” [42:45] Links The Goal Achievement Roadmap http://www.drjeffspencer.com (Find Dr. Jeff Spencer online) Follow Jeff on Twitter | Facebook Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube Hypothyroidism Type 2 by Mark Starr, MD(H)
We talk a lot on this show about how to feed, train, and rehab our largest organ, our muscles. There are countless ways that people can exercise, but all of them will fall short of providing the benefits that come from a workout regimen based on strength training. To drive this point home, I’ve brought in an old friend and a real expert in this field. I’ve known Dr. Tyna Moore since we went to chiropractor school together. In addition to being a chiropractor, she’s a naturopath who focuses on the application of natural pain solutions and regenerative injection therapies to treat all varieties of musculoskeletal conditions. Dr. Tyna has spoken at numerous conferences all over the country as well as offering several online programs to the public. In our talk today, Dr. Tyna and I discuss the importance of strength training and why it can’t be ignored, especially as we get older. There are many different types of workouts, but it really is proper strength training that will keep us healthy and strong throughout life. Dr. Tyna also discuses her specialty of regenerative injection therapies to help people rehab, including when they’re helpful and when they’re not. How has strength training made improvements to your overall health? Let me know in the comments on the episode page! In this episode What happens when you shift from cardio-based workout to strength training Strength training’s ability to help you hone your vitality throughout life The role of regenerative injection therapies in rehab and their limitations Factors beyond muscle mass that are important in healing The connection between low thyroid and low muscle mass Where people who are new to strength training can go to start out
Quotes “If you don’t strength-train, you’re missing out on all the benefits and then none of the other therapies really stick.” [5:20] “Strength training makes you take better care of yourself because you can’t get any gains if you don’t do it.” [12:12] “I think a lot of muscular-skeletal pain that we’re all seeing is potentially a thyroid issue.” [34:21] “I want to be handy to my fellow humans. If you’re weak and sick and deconditioned, you are a huge load on the system. Think about the impact and the financial and the emotional burden that we are all having on society if we don’t keep ourselves well and strong.” [38:24] Subscribe & Review Muscle Medicine in Apple Podcasts Are you subscribed to Muscle Medicine Podcast? If you’re not, I want to encourage you to do that right now. I don’t want you to miss an episode packed full of health and rehab tips. Click here to subscribe in iTunes! Now if you’re feeling like giving some extra love, I would be so grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you so much! Links http://drtyna.com (Find Dr. Tyna Moore online) Follow Dr. Tyna on https://www.instagram.com/drtyna/ (Instagram) | Facebook Dr. Tyna's Pain-Free & Strong: The Group https://www.strongfirst.com/ (StrongFirst) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube Hypothyroidism Type 2 by Mark Starr, MD(H)
Perimenopause and menopause are often distressing times for women. All of a sudden you can’t keep the weight off and all sorts of changes are happening that seem out of your control. Many women are told that there isn’t much to be done about it, but let me tell you, you still have the power to take charge of your health no matter your age. https://www.flippingfifty.com/ (Debra Atkinson) knows how to help women stay healthy and vibrant before, during, and after menopause. As a fitness professional, who spent years hearing clients lament how their bodies are changing as they age, Debra has made it her mission to help women stay healthy well into their fifties and beyond. She has written ebooks, created courses, developed nutrition and exercise recommendations, and encourages countless women to stay fit and healthy no matter their age. Today, Debra and I discuss the difficulties of finding nutrition and exercise programs designed for older women since very few are made with that population in mind. Many think that the best route is simply eating less and working out more, but Debra explains why this is actually counterproductive. To that end, we go over some great exercises that you can start using right away. Has menopause changed the way you stay fit? Tell me about it in the comments on the episode page! In this episode Why there’s such a dearth of research into menopausal fitness Why simply eating less and working out more is not the right solution as we age The best types of exercises to consider depending on your conditioning level What interval training is and why it’s a wonderful method maintaining strength and fitness as we age How to feed yourself before and after a workout and why snacking is bad for hormonal balance
Quotes “If you’re not seeing a result and you’re frustrated, it’s not really your fault because it probably wasn’t a program designed for you based on people like you.” [4:42] “For every individual, you have to figure out where you are, what describes you, and if movement doesn’t feel good, then your first priority is function. Let’s get you functioning really well.” [15:38] “The point isn’t really what volume of exercise you’re doing. It’s the outcome, the transformation.” [25:16] Subscribe & Review Muscle Medicine in Apple Podcasts Are you subscribed to Muscle Medicine Podcast? If you’re not, I want to encourage you to do that right now. I don’t want you to miss an episode packed full of health and rehab tips. Click here to subscribe in iTunes! Now if you’re feeling like giving some extra love, I would be so grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you so much! Links https://www.flippingfifty.com/ (Find Debra Atkinson online) Follow Debra on Facebook | Linkedin | Instagram | Twitter | YouTube Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
If you’ve ever had a root canal, you may be at risk for all sorts of complications beyond just the ones in your mouth. The problem is that many dentists are not aware of the connections between oral health the other parts of your body. That’s why I’ve brought in someone who understands as well as anyone the importance of taking a holistic approach to oral care. With an office in both Los Angeles and New York, Dr. Sanda Moldovan MS, DDS is an internationally recognized speaker, award-winning periodontist, author, and television personality and consultant on oral health, periodontics, nutrition, and anti-aging. Dr. Moldovan’s strong belief that health issues in the mouth are key indicators of a person’s overall well-being has led her to become one of the leading advocates for a well-rounded approach to oral health and nutrition. Today, Dr. Moldovan and I discuss how infections in the mouth are actually signs that there are other issues going on with your health. Sometimes, even after we have the problem “fixed” through a root canal or other procedure, more problems can even occur as a result. As Dr. Moldovan explains, that’s why it’s essential to take a holistic approach to oral healthcare. Do you suspect that a root canal might be leading to other problems? Leave a comment on the episode page! In this episode The short-comings of getting a root canal and why it can lead to further infections and complications Why infections in your mouth can have a significant effect on the rest of your body How your teeth line up with and affect the meridians throughout your body What cavitations are, how they can affect your health, and how they are detected and treated The problems that can result from having certain metals in your mouth Important questions that you should be asking your dentist
Quotes “The issue with root canals is that it’s such an archaic way of treating a diseased tooth or pain.” [2:29] “If you feel that there is something going on with your tooth, then something is going on with your tooth, even though we don’t see it on the x-ray.” [6:18] “We underestimate the importance of what we put in the body. And the mouth is the one place where we introduce a lot of foreign materials without really knowing what we’re doing.” [23:23] “We’re at such a good age in dentistry where we have healthier choices, healthier materials, and we can really pinpoint exactly how to give someone or offer someone a choice for optimum health.” [26:17] Subscribe & Review Muscle Medicine in Apple Podcasts Are you subscribed to Muscle Medicine Podcast? If you’re not, I want to encourage you to do that right now. I don’t want you to miss an episode packed full of health and rehab tips. Click here to subscribe in iTunes! Now if you’re feeling like giving some extra love, I would be so grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you so much! Links https://www.drsandamoldovan.com/ (Find Dr. Sanda Moldovan online) Follow Dr. Moldovan on https://twitter.com/DrSanda (Twitter) | Facebook | YouTube | Pinterest | Instagram https://www.beverlyhillsdentalhealth.com/ (Dental Health and Wellness - Beverly Hills) https://www.imdb.com/title/tt7851798/ (Root Cause) Heal Up! By Dr. Sanda Moldovan Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
When we look younger, we feel younger. That’s why many people turn to plastic surgery. However, as with any surgery, there’s the risk of complications. But what if there was a more holistic approach that was less invasive, but still leaves you looking and feeling younger than before? http://www.dryoun.com/ (Dr. Anthony Youn) is a board-certified plastic surgeon. You may have seen him on one of his appearances on Dr. 90210, Dr. Oz, Rachel Ray, and Good Morning America. What makes him different is that he takes a holistic approach to help people look younger. Always looking for a better way to do his work, Dr. Youn is reinventing the approach that many plastic surgeons take. In this chat, Dr. Youn explains how he came to the realization that surgery isn’t necessarily the answer to looking younger. He describes how he developed his holistic approach to plastic surgery. This means taking a specific regime of supplements and living an overall healthy lifestyle while taking advantage of the newest technological breakthroughs in this field that limit the invasiveness of many procedures Have you had or considered plastic surgery? How would a more holistic approach benefit you? Leave a comment on the episode page and let me know! In this episode Why plastic surgery should be more than just an operation The role that supplements can play in anti-aging regimes How living an active lifestyle helps in post-surgery recovery Best practices for keeping your skin looking young and healthy The new scientific advances in plastic surgery that are making it a less invasive process than ever before What breast implant illness is and why it’s something important to be aware of
Quotes “I thought that there has to be a better way so I went back to the drawing board and I started really doing a lot of research into ways to turn back the clock -- to look and feel younger -- without necessarily going under the knife.” [5:29] “If all you have is a hammer, everything looks like a nail. So if all you do is surgery, then what are you going to recommend? A lot of these doctors just recommend surgery.” [6:38] “The bare minimum of what you should do for your skin is every morning cleanse your skin and pick a cleanser appropriate for it.” [16:19] “What we should always be doing is striving for whatever is best for our patients. There’s a question of whether we’re protecting our sacred cow of this operation that makes us money or are really doing what’s best for our patients.” [27:08] Subscribe & Review Muscle Medicine in Apple Podcasts Are you subscribed to Muscle Medicine Podcast? If you’re not, I want to encourage you to do that right now. I don’t want you to miss an episode packed full of health and rehab tips. Click here to subscribe in iTunes! Now if you’re feeling like giving some extra love, I would be so grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you so much! Links http://www.dryoun.com/ (Find Dr. Anthony Youn online) Follow Dr. Youn on https://www.instagram.com/tonyyounmd/ (Instagram) | YouTube | Twitter | Facebook http://www.dryoun.com/podcast/ (The Holistic Plastic Surgery Show) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Eczema can be debilitating. I know from my own personal experience how the rashes it causes can stop someone in their tracks. What’s less understood is what causes this chronic skin condition and what you can do to stop it. Today’s guest, https://www.jenniferfugo.com/ (Jennifer Fugo), understands better than anyone else I know how to regain control after years of dealing with eczema. Jennifer knows skin. She’s a clinical nutritionist, health advocate, author, and the host of https://www.skinterrupt.com/listen/ (Skinterrupt), an amazing podcast all about keeping our skin healthy. Having suffered from eczema herself, Jen has become devoted to helping others get to the root of their skin issues so that they can reclaim their health. In this interview, Jen shares her own story of treating her damaged skin so that she could get her life back on track. Often, there’s a lot of shame around rashes and other skin problems and people sometimes disconnect from others as a result. Jen provides inspiration and hope that it doesn’t have to be this way. Jen tells us some of the common, but lesser known causes of chronic skin conditions like eczema and what you can do starting today to begin to get a handle on them. This means that you need to be informed of what is healthy and what isn’t to your microbiome. Hormones and genetics also play a big role, but that doesn’t mean you’re powerless to take action. Throughout this talk, Jen shares loads of actionable advice for how you can rebuild healthy skin starting right now. Have you had eczema? What treatments have helped and what hasn’t? Tell me about it in the comments on the episode page! In this episode How damaged skin makes it difficult to go about our everyday lives Why solving chronic skin issues takes a comprehensive approach to healthy living The hidden root causes of eczema and what you can do about them The oils that are actually beneficial to your skin’s health and the ones that aren’t The role that genetics play in eczema and skin inflammation Labs to ask your doctor to help you identify the cause of your eczema 3 things you can do right now to rebuild healthier skin
Quotes “You take for granted things that we do every day not realizing that when the skin is damaged in that area it can be debilitating.” [5:05] “There’s a whole lot that goes on underneath skin issues. Because it’s on the outside, we fixate on the outside. It’s one of the biggest pitfalls people get stuck on. What you put on the outside is important, but what you put on the inside is equally as important.” [7:17] “There is a time and a place for doctors and medication. We just have to be really smart about it and judicious about what we choose to include in our regime and protocol.” [20:35] “When you start to track things, not just from a food perspective, but also as a woman from a cycle perspective, that sometimes can give us clues as to what’s going on.” [29:00] Subscribe & Review Muscle Medicine in Apple Podcasts Are you subscribed to Muscle Medicine Podcast? If you’re not, I want to encourage you to do that right now. I don’t want you to miss an episode packed full of health and rehab tips. Click here to subscribe in iTunes! Now if you’re feeling like giving some extra love, I would be so grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you so much! Links https://www.jenniferfugo.com/ (Find Jennifer Fugo online) Follow Jennifer on https://www.instagram.com/JenniferFugo/ (Instagram) | Facebook | Pinterest | YouTube | Twitter https://www.skinterrupt.com/ (Skinterrupt) https://www.skinterrupt.com/listen/ (The Skinterrupt Podcast ) https://www.skinterrupt.com/best-labs/ (The Best Labs to Figure Out Your...
We often think of missing teeth as something that just affects the elderly. But it is actually quite common for adults of any age, and if ignored, the consequences can be severe. Indeed, taking care of our teeth goes far beyond aesthetics as dental health really impacts the entire body. https://www.drstuartfroum.com/ (Dr. Stuart Froum) is a board-certified periodontist and one of the foremost experts on dental implant complications. In fact, he’s written a book on just that topic as well as dozens of articles. His specialty is helping people who’ve had problems with their dental implants to regain control over their health. He’s lectured extensively throughout the country on this subject and teaches other dentists how to treat implant problems. In this discussion, Dr. Froum lays out the reality of what happens when we are missing teeth in any part of our mouth. In fact, it can even impact the structure of your face and the alignment of your jaw. This impacts many muscles throughout your body. It also affects your nutrition and even cardiovascular health. Dr. Froum goes on to tell us how we can take control of our health in the face of tooth loss and regain that beautiful smile. Have you or someone you know dealt with complications from a dental implant? Tell me how it went in the comments on the episode page! In this episode How missing teeth can cause pain throughout your body The ways that missing teeth impact diet and nutrition The effects of gum disease and how to best treat it before it’s too late What’s involved when it comes to replacing missing teeth and which types of implants are best for your comfort and health How bone density is measured and new techniques for increasing it What to look for when searching for an implant specialist How much dental implants are going to cost depending on where you go and what kind of work you need done
Quotes “When there’s a loss of teeth for a prolonged time, the muscles in the body compensate for this by adapting to the new bite and the misalignment. When they do this, a person can have pain in their neck, shoulders, back, down the spine, all the way to the tips of their toes.” [3:13] “Gum disease can certainly affect other parts of the body. It’s been shown to be related to a higher incidence of diabetes, cardiovascular disease, osteoporosis, and even erectile dysfunction.” [8:27] “If the patients come in regularly to have their implants cleaned, checked, and monitored, then the diseases can usually be detected early on. The earlier it’s detected, the better the results.” [20:37] “Implant resolution and changes could occur in people who are 21 years old and people who are 101 years old.” [34:15] Subscribe & Review Muscle Medicine in Apple Podcasts Are you subscribed to Muscle Medicine Podcast? If you’re not, I want to encourage you to do that right now. I don’t want you to miss an episode packed full of health and rehab tips. Click here to subscribe in iTunes! Now if you’re feeling like giving some extra love, I would be so grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they’re also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you so much! Links https://www.drstuartfroum.com/ (Find Dr. Stuart Froum online) Follow Dr. Froum on https://www.facebook.com/DrStuartFroum/ (Facebook) Dental Implant Complications by Dr. Stuart Froum https://www.perio.org/ (American Academy of Periodontology) https://www.ncbi.nlm.nih.gov/pmc/ (PubMed Central) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Lab work is often very confusing to read and understand. It’s tough to know if your doctor is even ordering the right lab work and if that work is telling you the complete story of your health. Wouldn’t it be great if you could take more direct ownership of getting the health information that you need by ordering and completing these tests yourself? Dr. Alan Hopkins is an emergency room doctor in Austin, Texas. With a keen interest in how medicine can help fight the effects of aging, he obtained a certificate as part of a fellowship with https://www.a4m.com/ (A4M) in anti-aging medicine. Dr. Hopkins has taken his expertise on aging to some major companies and TV studios as a consultant. Throughout this process, he realized the importance of giving consumers better access to the lab tests that they need. That’s how https://yourlabwork.com/ (Your Lab Work) began. Dr. Hopkins and I dive into the importance of receiving the right medical tests and why this sometimes does not happen in today’s medical world. We also talk about changes that occur in our bodies when we train and lose weight and the ramifications of these. Dr. Hopkins goes on to explain a number of important tests everyone should consider getting and how to best make sense of the results. Have you ever received surprising results from the lab? Did this spur you to take action to better care for your health? Tell me about it in the comments on the episode page! In this episode The benefits of being able to choose and order your own lab work What happens in your body when you rapidly lose weight Common problems for people who overtrain and how to best mitigate these The crucial importance of getting an advanced cholesterol test Best practices for increasing low vitamin D levels How to make sense of the results of thyroid tests and what to do to reverse a thyroid disease How labs can help us detect environmental pollutants in our bodies
Quotes “Between nutrition and sleep, most of your issues can be solved for athletes.” [11:06] “It’s not just about having the best performance. It’s actually about long-term prevention of strain on the heart.” [14:32] “We like to think of it as the great chameleon. If you’re having symptoms and something doesn’t seem right, you really need to do a complete evaluation of the thyroid, including thyroid antibodies.” [26:44] “Industry is polluting the environment and that can sometimes leach into the soil and our water supply. It gets into our bodies and it goes undetected because we don’t check for it in medicine.” [33:15] “I encourage all young people to really know their bodies and their biomarkers because the truth is young is not so young anymore.” [44:19] Links Find Dr. Alan Hopkins at https://yourlabwork.com/ (Your Lab Work) https://www.facebook.com/groups/LabIQ/ (Join the Lab IQ Facebook group) https://dutchtest.com/ (The DUTCH test) https://drchristianson.com/ (Dr. Alan Christianson) https://www.greatplainslaboratory.com/ (Great Plains Laboratory) https://www.questdiagnostics.com/home.html (Quest Diagnostics) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
What if I told you that you don’t need to eat vegetables or that fiber is overrated? You might not believe me, but I have an amazing guest here today who explains how our ancestors evolved eating fatty animal meat and that returning to a similar diet could do wonders for your health. https://www.shawn-baker.com/ (Shawn Baker) is an orthopedic surgeon as well as a multiple world record holder in rowing. He’s trained with numerous Olympic athletes and world champions as well as collecting many titles of his own. Shawn has been on a strict carnivore diet for over two years after trying countless other diets. When I first met Shawn, it was clear to me that his diet had led to an impressive level of fitness and I had to ask him how he did it. In this interview, we discuss what happens to our bodies when we switch to a diet based on animal protein and how that helps people train better at high intensity. Shawn explains how meat should be the centerpiece of your diet if you want to get all the essential parts of human nutrition. Having looked into the anthropological evolution of the human diet, Shawn has found a way to place the focus on what he eats closer to the way our species actually developed. By reconnecting with the diets of our ancient ancestors, he has made countless benefits to his health and expertly explains how you can too. Have you ever made meat a centerpiece of your diet? What changes have you experienced? Leave a comment on the episode page! In this episode How a carnivore diet helps you train with less pain The benefits of making meat the main focus of what you eat Why you should put down the broccoli and grab a steak instead Why fiber is not an essential part of your diet and can actually lead to health complications Why we need to reframe the conversation about cholesterol How meat can actually provide all the vitamins you need The ways that our diets impact the global environment
Quotes “You’ve got to have a certain level of intensity to be effective, so that’s what I do. I don't necessarily do a lot of training. It’s pretty sharp and to the point. I don’t spend three hours in the gym. Some days it might be as little as fifteen minutes but when I’m there it’s usually pretty intense stuff.” [6:02] “Meat is where historically our nutrition comes from. It’s what has really turned us into human beings.” [8:53] “We went from well nourished with plenty of food, plenty of animal fat, to now when we’re scraping by with lesser quality food.” [15:30] “People eating a plant-based diet have much higher requirements for vitamins and minerals than somebody who's not eating that way, than someone who’s getting the actual forms we need via animal-based nutrition.” [33:33] “I don’t think that every person needs to do this. I think there are certain people with certain health issues who probably will benefit tremendously and that may be their lifelong dietary strategy.” [47:00] Links https://www.shawn-baker.com/ (Find Shawn Baker online) Follow Shawn on Instagram | Twitter | YouTube http://meatheals.com/ (Meat Heals) Carnivore Tribe of Facebook http://animalbasednutritionnetwork.com/ (Animal Based Nutrition Network) https://www.paleofx.com/ (Paleo f(x)™) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Moving naturally has always been and always will be a timeless and essential biological necessity. But most of us, even those of us who exercise regularly, neglect a wide range of natural movements. This leaves us limited in what we can functionally perform in our daily lives. Today’s guest, Erwan Le Corre, has made it his goal to revive an interest in restoring strength through natural movement. Erwan Le Corre is the founder of https://www.movnat.com/ (MovNat) and author of the new book https://www.amazon.com/dp/B07M75GF7W (The Practice of Natural Movement). With a unique and insightful approach to moving, Erwan has helped countless people reconnect with how their bodies are naturally meant to move so that they can regain their health in ways many thought they couldn’t. He is on a mission to help as many people as possible reconnect with their bodies and to establish a new paradigm in the fitness industry. In this interview, Erwan breaks down many elements of movement and functioning and explains how it’s all part of a singular system whose parts are best strengthened through natural and comprehensive movements. He describes how our bodies are not designed to work just a few parts in isolation even though this is how many workouts are done. Erwan tells us how to reconnect with natural and comprehensive movements in order to strengthen our entire system and live healthier lives. Did you try sitting and standing like Erwan described? What did it reveal? Let me know in the comments on the episode page! In this episode The evolutionary principles behind how we move and why it matters today How MovNat creates a comprehensive and intuitive exercise routine Regaining your natural movement abilities after a long period without physical activity How people injure themselves because of a lack of adaptability The intersection of competency and capability in allowing for strong natural movement The importance of having a variety of natural movements in our daily lives in order to increase our physical adaptability
Quotes “Why is it normal, desirable, relevant, or effective to compartmentalize our physical behaviors in order to be in shape?” [5:03] “Natural movement really belongs to all of us. You don’t need to be taught natural movement. What you may want to learn is to be highly efficient in the way you practice and perform. Nobody starts from scratch, it’s there instinctively.” [11:37] “Nobody is strong overnight. Nobody is skilled overnight. It’s always a process like so many other things in life.” [26:40] “If a lack of natural, varied, frequent, adaptable, practical movement is the reason why you are dealing with physical and functional ailments, then restoring healthy natural movement behavior might be the most potent change you can introduce to your lifestyle to fix most of those issues.” [42:48] Links https://www.movnat.com/ (Find Erwan Le Corre online) Follow Erwan on Instagram | Facebook | YouTube https://www.amazon.com/dp/B07M75GF7W (The Practice of Natural Movement by Erwan Le Corre) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Pilates is a great and increasingly popular way to build functional strength. But with all the different styles and methods, it’s hard to know just what a great pilates workout looks like, not to mention how to do it safely and effectively. That’s why I’ve brought my good friend and pilates queen, Holly Jean Cosner on the show to clear it all up. Holly has been a Pilates instructor for over 20 years. That’s not all though, as she’s also well trained in yoga and barre. Currently based in Los Angeles, Holly teaches pilates in private and groups sessions in addition to running teacher training. Always curious to find ways to better connect with her clients, Holly continues to learn and refine her practice so that everyone can benefit from her expertise. With pilates growing in popularity around the country, Holly breaks down how to use its techniques to best suit your particular needs. She then explains how to take pilates and transition it to the functional world so that it can help you throughout your day. As she explains, much of this can’t be done without breathing right or using the equipment without the right guidance. Are pilates part of your strength building regimen? Let me know how it’s going in the comments on the episode page! In this episode Why it’s best to start your Pilates workout on the mat before moving to the machines Common mistakes people make when they’re new to pilates A breakdown of the various different styles of pilates and how they can be combined The role of breathing correctly in conjunction with a pilates workout How what you learn in yoga and pilates training can carry over into your functional everyday life How C-sections and childbirth affect your core and techniques to rebuild strength afterward Working with clients who are obsessed with being “the best”
Quotes “I don’t want to waste anybody’s time. If you’re showing up for a session, I want you to feel what you’re looking to feel and make the change happen. If I don’t get the sensation that someone's understanding what I’m saying, I gotta find another way to say it. It’s on me not them.” [1:35] “We have to get people to embrace the idea that they have to feel something. You’re not just here for your butt to look better or to look cuter in your dress tomorrow. You’re here for a bigger purpose.” [22:23] “If you breathe, you can do it. It’s all about balancing out your breathe with your abdominal pressure and then everything gets light.” [24:50] Links https://www.yogaworks.com/teacher/holly-jean-cosner/ (Find Holly Jean Cosner at Yogaworks) https://www.instagram.com/realbodyalchemist/ (Follow Holly on Instagram) http://neurokinetictherapy.com/ (Neurokinetic Therapy®) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Developments in functional medicine are increasingly showing us the importance of diet in supporting your health, and even in combating chronic illness. These discoveries are game changers when it comes to treating these diseases and they’re providing hope and relief for many who had previously thought there was none. https://terrywahls.com/ (Dr. Terry Wahls) is a clinical professor of medicine at the University of Iowa Carver College of Medicine. In addition, she conducts clinical research and has https://terrywahls.com/papers/ (published over 60 peer-reviewed scientific abstracts, posters, and papers). Besides being a doctor, Dr. Wahls has added insight into her profession as a patient with multiple sclerosis. After discovering the benefits of functional medicine in reducing the painful symptoms of her disease, Dr. Wahls has reclaimed control of her life and continues to study and write about the role that nutrition and lifestyle interventions can play in treating MS. In this interview, Dr. Wahls shares her amazing story of transformation after her MS diagnosis and how her recovery shattered many of her previous beliefs about medicine. She explains the protocol that she came up with to help other patients with MS regain control of their health through diet and exercise. As the research continues, more and more is being discovered about the role that functional medicine can play in helping people with chronic degenerative diseases and Dr. Wahls shares some of her groundbreaking discoveries with us today. Have you or someone you know drastically changed their diet to manage symptoms after a diagnosis? Tell me how it went in the comments on the episode page! In this episode: Dr. Wahls’ story of redesigning her life after a diagnosis of multiple sclerosis Mitochondria’s function in maintaining the overall health of your organs and how to support its health through diet How air travel negatively affects your health by exposing you to more toxins The transformations and healing that have been seen with the Wahls Protocol When to start taking better care of our mitochondria The most important supplements you can take to support your mitochondria
Quotes: “I had to combine the principles of ancestral health and functional medicine and what I was learning based on my own reviews of the basic science of MS to create this very intentional and intense therapeutic diet and lifestyle program.” [8:18] “The organs that are most dependant on mitochondria are the ones with the highest energy needs -- so your retina, your heart, and your brain... It’s those three organs where the mitochondrial dysfunction will first show up.” [16:07] “We had one lady who came to us using a cane for short distances and a walker for long distances. She was jogging by six months!” [21:46] “We can’t be successful if we have ill mitochondria.” [32:09] Links: https://terrywahls.com/ (Find Dr. Terry Wahls online) Follow Dr. Wahls on https://www.facebook.com/TerryWahls (Facebook) | Pinterest | Twitter | YouTube https://www.amazon.com/gp/product/1583335544 (The Wahls Protocol by Terry Wahls, M.D). https://www.youtube.com/watch?v=KLjgBLwH3Wc (Watch Terry Wahls’ Ted Talk) https://terrywahls.com/diet/ (Get the Wahls Protocol Diet Handout) https://terrywahls.com/papers/ (Read Dr. Wahls’ work here) https://www.thewomancards.com/ (The Women Cards) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Most of us don’t get enough light in our daily lives. Sitting under fluorescent lights and in front of computer screens don’t count. What more and more studies are showing is that exposure to natural light leads to numerous health benefits. But how can you get more of this healing light in your life? Justin Stahan is a co-founder and creator of the JOOVV, a truly incredible light therapy and the first of its kind on the market. Justin has poured his engineering expertise into the development of this product to create something with a truly wide range of health benefits. These systems are gaining popularity in people’s homes as well as with chiropractors, practitioners, and in all sorts of wellness centers. In this interview, Justin explains what you want to look for in a light therapy, also called photobiomodulation. He also sheds light on what is happening at the cellular level when exposed to photobiomodulation and how it can benefit your tired muscles as well as its other potential health benefits. Have you used photobiomodulation as part of your therapy? Tell me all about it in the comments on the episode page! In this episode: Why size matters when it comes to light therapy What light therapy does at the cellular level and how it can help your muscles recover How light therapy has been shown to support thyroid health Battling seasonal affective disorder with infrared light Light’s role in regulating hormones to improve your quality of sleep The difference between light therapy and sauna therapy Infrared light’s ability to help heal the eyes
Quotes: “The dosage that has been shown to be productive for a wide range of health benefits is a significant amount, particularly for deeper tissue benefits such as muscle aches and pains, helping with recovery, joint pain, and things of that nature.” [5:47] “Thinking about light, it’s essentially nutrition for your cells. Just like you wouldn’t go weeks without eating or drinking anything, you shouldn’t go weeks without getting a significant amount of natural light.” [10:46] “Once people try it, they feel a difference. They may not have an interest to dig into the science, but most people who try it and give it a shot, they really can notice a difference, especially those individuals who are really in tune with their body.” [26:13] Links: https://joovv.shop/urbanwellness (Find JOOVV online) Follow JOOVV on Facebook | Instagram Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Do you feel like one side of your body is stronger or weaker than the other? Perhaps some muscles are overcompensating for this and maybe it’s even affecting your breathing. This isn’t uncommon. In fact, it’s quite normal and there are systems out there to help address this. Mike Cantrell is an instructor for the https://www.posturalrestoration.com/ (Postural Restoration Institute) (PRI) where he helps all sorts of people gain stability and strength in their bodies. He has a Master’s degree in Physical Therapy from Emory University School of Medicine and uses his expertise in PRI as well as his sense of humor to break down difficult concepts of human kinetics for anyone to understand. In this interview, Mike introduces us to the PRI system. This involves recognizing that our bodies are naturally asymmetrical. This impacts everything from the way we breathe to how we perceive our environment. Once we have this knowledge we can start to purposefully breathe, move, and exercise in ways that support both sides of our bodies. Throughout this really fun conversation, Mike shares his unique perspective on many topics concerning our asymmetrical anatomy that will help anyone become more knowledgeable and comfortable in their body. Have you noticed an asymmetry in your body affecting your movements? Tell me about it in the https://urbanwellnessclinic.com/gain-stability-strength-in-your-bodies/ (comments on the episode page)! In this episode: The natural asymmetry of the human body and why it’s important to understand it The asymmetry of the brain and why this matters The importance of fully exhaling and why so few of us truly do so Your hamstrings as some of the most important yet neglected muscles you have The integrative breath-centered PRI approach to dealing with hypermobility and ligamentous laxity How asymmetry plays out in the bodies of high-performance athletes and how to use this knowledge to keep them healthy PRI activities that you can safely try at home
Quotes: “PRI is simply an institute that is crystalizing an understanding about human asymmetry. That’s the job and the role of the Postural Restoration Institute, to synthesize and collect research and data on the fact that humans are asymmetrical and that it matters.” [8:56] “What I would love to see people do is fully exhale before they decide to inhale, or fully load right before they decide to fully load left. Then we can learn ‘em how to fully load left and teach them how to go back to the right. That’s called pendular alternating lateralization.” [15:12] “The more confident you are about the science about what you’re saying, the more reliant that patient will be upon your instruction -- and then the better off you are at prescribing whatever it is you want to do.” [29:47] Links: Find Mike Cantrell online Follow Mike on Instagram | Twitter https://www.posturalrestoration.com/ (Postural Restoration Institute) https://www.aapmd.org/ (American Academy of Physiological Medicine and Dentistry) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Think you know what yoga has to offer? Well, it can go far beyond what you’d get out of a typical class when used as therapy. Even more, when applied incorrectly, yoga can cause more harm than good. But with thousands of yoga classes available all the time, how can you find the right practice for you? Jory Serota has been in love with yoga for over 20 years. As the founder of Applied Yoga Integration, Jory has established the link between yoga, physical therapy, and personal training. By combining his in-depth knowledge of yoga and with neurokinetic therapy, Jory takes a novel yet comprehensive approach to healing people’s bodies. Additionally, he has trained thousands of yoga teachers and bodyworkers and has become an influential figure in shifting the movement and therapy paradigm. In this interview, Jory sheds light on the many therapeutic roles of practicing yoga. Breaking down common misconceptions that can lead to injury and explaining just how yoga can make us all feel better in our bodies, Jory unpacks just what it means to make yoga part of your regular therapeutic practice. This involves practicing smartly so that you can maintain strength for the long-term while avoiding injuries. Do you use yoga in a therapeutic way? Tell us how it’s going in the comments on the episode page! In this episode: Why it’s important to practice yoga properly to avoid injury Yoga’s role in developing a fuller awareness of your body How yoga has changed as it has become more popular The link between yoga, strength, and longevity Understanding the role of proper motor-control in a therapeutic setting Creating stability and balance by focusing on the wellbeing of the joints
Quotes: “Therapy is so involved. It’s so important for us to do the tissue work, and it’s so important for us to actually give people that kind of attention. It’s also really important for us to teach people how to move better.” [1:38] “That’s where the yoga therapy really comes in because it has potential to give people an experience of their bodies and an awareness of different aspects and parts of their bodies that they have not been able to get anywhere else.” [7:12] “Depending on what a person’s muscular-skeletal system is, and depending on what kind of pain or injury that they have, there is a likelihood that some of the poses in a yoga class are not going to be beneficial.” [8:12] “Our pain, physical pain, predominantly comes from our joints. If our joints are not mobile and not functioning well, then the surrounding muscle tissue is going to compensate. We’re going to develop faulty movement patterns - we’re going to walk funny, we’re going to stand funny.” [27:59] Links: https://appliedyogaintegration.com/ (Find Jory Serota online) Follow Jory on Facebook | Instagram | YouTube Applied Yoga Mobility Certification Course https://neurokinetictherapy.com/ (Neurokinetic Therapy) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
We’ve all got stress in our lives. That’s not necessarily a bad thing, but if left unchecked stress can lead to a host of health problems. Luckily, meditation can serve as a counterbalance to match the stress we experience. Emily Fletcher has been busy rebranding meditation as the performance and productivity tool that it can be. She is the founder of Ziva, the creator of The Ziva Technique, and regarded as a leading expert in meditation for high performance. Emily also just published her first book, Stress Less, Accomplish More which is already a bestseller. In this interview, Emily breaks down the many aspects of stress in our daily lives. Stress can cause inflammation, which we know is the cause of many chronic diseases. After explaining the damage that stress can do, Emily describes just how you can use meditation to get your body’s chemistry re-balanced. Throughout this conversation, Emily deconstructs the common excuses that people make for not meditating and shares just how easy it can be for you. Is mediation part of your wellness routine? How has it helped? Let me know in the comments on the episode page! In this episode: The ways that stress can present physically in your body The healing properties of the type of rest that comes with meditating The difference between stress and demands and why you should know what sets them apart The difference between mindfulness and meditation and how they are related How meditation can help heal old wounds from your past How to get beyond the “I’m just too busy” excuse and start meditating
Quotes: “You really can be fully present and firing on all cylinders with access to your creative energy and critical mind simultaneously if you invest the time to manage your stress so that your stress is not managing you.” [3:29] “When we get stressed, we become acidic, and when the body becomes acidic it leads to inflammation, and inflammation is the basis for all chronic disease.” [5:19] “It’s almost like mindfulness is a byproduct of meditation because as you meditate and you get rid of the stress from your past and get rid of the stress in your nervous system, then you become more mindful, you become more present and it’s easier to take that pause in between stimulus and reaction.” [15:06] “We don’t meditate to get good at meditation. We meditate to get good at life.” [32:56] Links: https://zivameditation.com/ (Find Ziva Meditation online) Follow Ziva on Instagram | YouTube Stress Less, Accomplish More by Emily Fletcher https://www.youtube.com/watch?v=aXuTt7c3Jkg (Inner Worlds, Outer Worlds) https://www.amazon.com/dp/B004V3WPUA (The Hidden Messages in Water by Masaru Emoto) https://impacttheory.com/episode/emily-fletcher/ (Emily’s interview on the Impact Theory podcast) https://zivameditation.com/online/ (zivaONLINE) https://www.facebook.com/groups/zivaTRIBE/ (Ziva Tribe on Facebook) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
On the Muscle Medicine Podcast, we usually talk about how to rehab, train, and feed the muscle. You may have noticed a connection between these topics and how we hold ourselves when we are interacting with others. Body Language is really just another aspect of muscle memory and training, the implications of which have profound effects on how we communicate with others. Blake Eastman is the owner and founder at http://www.nonverbalgroup.com/ (The Nonverbal Group), a behavioral research group in New York City. He is an expert at reading body language, a skill that helps him immensely when sitting at the poker table but also makes him an indispensable resource for understanding how we physically impact the way we communicate with other people. Understanding how you present yourself to others, often unconsciously, through body language goes a far way in building and maintaining important interpersonal and professional relationships. Throughout this interview, Blake shares some ways that others may see you based on small things that you may not even realize you’re doing. Blake also provides some great tips to get your communication game back on track. Have you noticed a connection between your body language and how you communicate? Tell us about it in the comments on the episode page! In this episode: How understanding body language and patterns of behavior affect how others see you How someone’s physical posturing affects how they interact with a team Actionable tips you can start taking if you don’t think that you’re a good communicator The limitations of personality inventories and why labels are misleading What makes a smile genuine How body language differs among elite athletes and other high performers Harnessing your body language to create a good and effective style of leadership
Quotes: “When you talk to someone, you’re viewing that person’s behavior through your own lens, through your own filters, through society. When I look at people, I try to take an evaluative approach where I’m looking at them how like ten people would approach it.” [5:40] “We don’t understand the why behind why people are behaving the way they are. We see someone walking down the street and they look weird, we just process it as weird, dangerous or not dangerous. But the reality is, if sometimes you give the people the ‘why’ of why they’re behaving a certain way, it makes much more sense.” [7:06] “We go to the gym to work out. We work on our health, we work on all these aspects of our life. But people don’t really work on their communication. It’s not something you diligently look at and a lot of problems in life and a lot of issues are stemming from that.” [18:07] “Like anything else, it takes work to look why you are the way that you are and then to re-engineer it in the way that makes the most sense for what you need to do. But the cool thing is you have 100% control of this.” [21:05] “There’s different styles of leadership that demand certain styles of communication. Some work, some don’t work. Some work but everybody hates you, but your company’s doing really well. Some everybody loves you, but his company’s not doing so well. Some you’re not taken seriously, some you are. It’s a spectrum of how you’re actually interacting with people and it’s all about what you choose.” [40:07] Links: http://www.nonverbalgroup.com/ (The Nonverbal Group) Follow Blake Eastman on https://www.linkedin.com/in/beastman (Linkedin) | Instagram | Twitter https://www.landmarkworldwide.com/ (Landmark Forums) https://www.tonyrobbins.com/ (Tony Robbins) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
There are many reasons beyond birth control that many women start taking the pill. However, there are also countless side-effects that doctors often don’t warn us about. Things can get even more complicated once you decide to stop taking hormonal birth control. https://drbrighten.com/ (Dr. Jolene Brighten) has made it her mission to study this relationship between birth control and your body so that women can take better control of their health. Dr. Brighten is a functional medicine and naturopathic medical doctor and the founder of https://rubushealth.com/ (Rubis Health), a clinic specializing in women’s hormones. She is recognized as a leading expert in post-birth control syndrome and the long term effects of hormonal contraceptives and explains it all in her incredibly informative book, Beyond the Pill. If you’re currently taking birth control or feeling the results of recently stopping, you’ll want to hear this interview as Dr. Brighten shares some fascinating insight into what is going on in your body. Dr. Brighten tears apart commonly accepted but little questioned notions about what birth control does throughout your body. She also breaks down just what can happen in your body when you stop taking the pill. Were you aware of the many links between hormonal birth control and the many different aspects of your health? Have you recently stopped taking the pill and noticed a difference in your well-being? Tell us about it in the comments on the episode page! In this episode: The seldom acknowledged link between birth control and your metabolism The consequences of doctors dismissing the symptoms of women How birth-control impacts your ability to build muscle mass Hormonal birth control’s role in causing inflammation Ways to get off birth control without experiencing too many harsh side-effects What seed-cycling is and how you can use it for a better hormonal balance How knowledge of your hormonal cycle can be used to help you work out better
Quotes: “While it is your right to use birth control to control your symptoms, it is also your right to understand that there can be consequences related to that.” [4:03] “While hormonal birth control was designed to impact the reproductive system alone, your body doesn't work that way. Your hormones impact every system in your body.” [15:47] “If your period comes and it differs from what you’ve been following, follow your body’s wisdom, don’t try to strongarm it….Whatever moon-cycle you are with has more to do with the purpose you are serving in this life and the work that you are currently engaged in.” [29:47] “In this day and age, [the pill] gets passed out like candy, but with the research, we have now, nobody passes out candy like that anymore. So it’s passed out more than candy.” [38:46] “I’m all for giving women access and the ability to control their reproductive health, but let’s also give them access to the ability to have insight and knowledge about their body to stay safe.” [40:06] Links: https://drbrighten.com/ (Find Dr. Jolene Brighten online) Follow Dr. Brighten on https://www.instagram.com/drjolenebrighten/ (Instagram) | Facebook | Pinterest | YouTube https://www.amazon.com/gp/product/0062847058/ (Beyond the Pill by Dr. Jolene Brighten) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
For women, the idea of strength training is full of misconceptions. Many avoid it for all the wrong reasons. But, as you’re about to hear, training right is one of the most important things you can do to stay healthy for the long-term. Today I’m joined by two of my favorite trainers, https://www.melissaparisfitness.com/ (Melissa Paris), and Lacee Lazoff. They are both StrongFirst certified instructors based in NYC. They take a holistic view of strength in which mind and body are inseparable elements. These two amazing trainers practice what they preach. They train regularly (and I mean almost every day) with the same programs and equipment that they work with their clients. Today we’re talking all about what it means for women to strength train. Specifically, we talk about building and maintaining strength is part of caring for the whole person - body, mind, and soul. As Melissa and Lacee explain, strength training is an essential part of staying healthy for the long-term that can’t be ignored. Throughout this interview, Melissa and Lacee share so many reasons why it’s crucial to train smarter and not harder. They break down the importance of forming good habits and not being taken in by the current fads in exercise. You’ll hear how to make training part of your regular practice along with effective self-care so that you’ll stay fit and healthy for life. How do you incorporate self-care into your training? Tell me about it in the comments on the episode page! In this episode: How strength training can only really happen when the whole person is being cared for and addressed The many reasons why every woman should strength train as part of a program Why consistency is one of the most important parts of training and how to make it a part of your practice Why performing better reps are so much better and healthier than simply doing more reps Effective kettlebell alternatives to popular but less effective exercises Shifting perspectives away from focusing mostly on aesthetics towards focusing on overall health How and why to incorporate self-care into your daily practices
Quotes: “I don’t think that people can make real strides in developing their physical strength until they really have a hold on their goals, who they are, and consistency in their habits. All those things go hand-in-hand.” [1:55] “I think a lot of women when they’re in their 20s and 30s need to start looking at it like, I need to take care of myself in a way that the magazines aren’t telling me to do because they’re only focused on aesthetics.” [11:52] “It’s not easy, but it [looks easy] because we’re conscious of our movement now and we’re conscious of our programs. And it just comes with being a professional at it and doing it every day.” [28:18] “When you don’t sleep enough, your cortisol level rises. So it’s really hard to lose weight or to maintain any lean muscle mass that you have if you’re not sleeping properly.” [43:42] Links: https://www.melissaparisfitness.com/ (Find Melissa Paris online) Follow Melissa on https://www.instagram.com/melissaparisfitness/ (Instagram) | Facebook | Twitter | Pinterest http://www.laceelazoff.com/ (Find Lacee Lazoff online) Follow Lacee on Instagram | Facebook | Twitter https://www.neoufitness.com/ (NEOU Fitness Hub) http://podcasts.joerogan.net/ (The Joe Rogan Experience) https://drhyman.com/broken-brain-podcasts/ (Broken Brain Podcast) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
We all feel stressed sometimes. For some of us, it may feel like we’re stressed-out all the time. Stress can certainly feel like a constant weight on your shoulders with no reprieve. However, in the right circumstances, it can be used as a tool for success! Today's guest https://heidihanna.com/ (Dr. Heidi Hanna)’s specialty is stress and she will show us how we can learn to fall in love with it and use it to help and not hinder us. She is an integrative neuroscience researcher and the executive director of the https://www.stress.org/ (American Institute of Stress). Dr. Hanna has trained thousands of people in practical ways to incorporate nutrition, exercise, and positive psychology strategies to improve their health, productivity, and performance. As such, she’s working hard to understand the role of chronic stress on the brain and on our overall health. Dr. Hanna discusses how to learn to master stress as opposed to simply managing it. Stress can actually be a helpful tool for creating positive change. She tells us the difference between acute and chronic stress and the ways they affect our whole body and mind. Breaking down just how stress plays around with your brain chemistry, Dr. Hanna sheds a lot of light on this important topic. Throughout this interview, you’ll hear Dr. Hanna’s techniques to getting a better handle on the stress we all inevitably encounter. Have you taken steps to become the master of your own stress? What helped and what didn’t? Leave a comment on the episode page! In this episode: The many ways that chronic stress affects your brain and your body How to recognize the common symptoms of stress What’s going on in the different parts of our brains when we are under stress How we can shift our thinking away from being purely reactive to stress and towards mindful responses through physical activity and sensory stimulation The role that technology can play in helping us master our stress and its limitations How to know if your stress is having a positive or negative impact Tips for teaching your child about stress
Quotes: “Stress is really just a challenge, it’s a stimulus for growth, it’s something that we need. But there’s a big difference between that intentional acute short-term stress and what most of us deal with every day -- the nagging, chronic, ‘I just don’t have enough time’ kind of stress.” [2:37] “It’s just like training our physical body -- we want our muscles to work well to help us do what we want to do. So it’s important with the brain to do the same, to really intentionally train what we want and to be careful that we’re not accidentally training what we don’t want.” [13:39] “I think it’s important to really understand what your makeup is, what your intentions are, how do you want to show up. Then you can intentionally use that high energy activation stress and adrenaline as something positive to fuel performance as long as you build-in adequate recovery.” [21:31] “When we do feel stress or overwhelmed, or whatever is going on, I think it’s really important to lean into that and see that it’s an opportunity for us to learn and make an adjustment.” [31:00] Links: https://heidihanna.com/ (Find Dr. Heidi Hanna online) Follow Dr. Hanna on https://www.facebook.com/heidihannaphd/ (Facebook) | Twitter | Instagram | YouTube https://www.stress.org/ (American Institute of Stress) https://www.heartmath.com/ (HeartMath) https://www.youtube.com/watch?v=yrwWvdM_Yns (Watch Dr. Hanna’s TedX talk) https://heidihanna.com/free-stress-survey/ (Take the Stress 360 survey) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Perhaps you’ve had to stop performing a particular movement as the result of an injury. Whether it’s squats or lifts or something else, there is a way to get it back with the right guidance. This can often be confusing as there’s a lot of conflicting information when it comes to strength training at any level. Today’s guest, Chris Duffin, is a pro at helping all sorts of people overcome what’s holding them back in their training by focusing on clean and natural movements as part of building strength. Chris, the “Mad Scientist of Strength”, is an expert in dynamic neuromuscular stabilization and the effects of the intra-abdominal brace. Chris co-owns the https://kabukistrength.com/lab/ (Kabuki Strength Lab) in Portland, Oregon and is the CEO and Co-Founder of Kabuki Strength Equipment which provides innovative equipment and methodologies to the S&C field. As a coach and strength trainer, Chris has the remarkable ability to show how techniques and skills that all of us should know work at the highest level of performance. In this interview, Chris discusses his approach to skill development in strength training. His approach starts with the spine and understanding proper bracing. He also shares his insight into the importance of your feet and how you stand and root yourself. Chris sheds light on the importance of stress in developing skills and strength. Throughout our chat, Chris shares his expert advice on how to train and develop skills efficiently and effectively so that you’ll experience improvements without injury. Have you had injuries that held you back? What tools or programs did you use to help you overcome? Let me know in the comments on the episode page! In this episode: How DNS and understanding the diaphragm can impact your personal performance Why it’s important to understand your feet to get to the root of pain issues elsewhere in your body The crucial role of stress as a catalyst for change when developing skills and strength Why everybody on earth needs to know how to deadlift Understanding the mechanics of squats so that you can do them safely and effectively How to properly use a weight belt while avoiding common mistakes
Quotes: “You can actually see the breakdown easier during basic core-loaded movements than in some sort of corrective-type position.” [5:27] “We as human beings adapt to stress. Stressors come at us and this is how we live and grow. This is not strength training, this is life. This is emotional well-being, spiritual well-being, becoming mentally stronger. All this comes down to managing those stressors.” [14:26] “We can actually change our engagement patterns, we can change our biomechanics, we can change things and finetune it just for the specific lifter.” [38:35] Links: http://christopherduffin.com (Find Chris Duffin online) Follow Chris on Linkedin | Instagram https://kabukistrength.com/lab/ (Kabuki Strength) https://www.youtube.com/watch?v=merbDnXDvoU (Watch Chris’ 1002 x 2 Deadlift) http://www.kabuki.ms (Kabuki Movement Systems) The Duffalo Bar Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
All around the country people are getting sick from toxic mold without even realizing it. With the myriad of symptoms that mold exposure can cause, it can be difficult to diagnose. Luckily, there are steps you can take to avoid toxic mold and recover from it. https://annshippymd.com/ (Dr. Ann Shippy) is one of the world’s leading experts in mold toxicity and mold exposure. She is certified in functional medicine and has a doctorate in medicine from the University of Texas. Dr. Shippy approaches illness by looking at the root causes of sickness, not just the symptoms. As such, she helps her patients heal from any combination of environmental, physical, and genetic issues. Today, Dr. Shippy walks us through the fascinating (and scary) world of mold. She discusses some common as well as less well-known symptoms to keep an eye out for if you’ve been exposed. We talk about why some people have strong reactions to mold as a result of exposure to mold while others don’t. Dr. Shippy also explains just what the toxins that mold produces are and the damage they can cause us. Once you know there’s mold in your environment, there are actionable steps you can take from repairing water damage to lab testing to detoxifying. Have you had to deal with toxic mold exposure? What do you do to rid mold from your life? Tell me in the comments on the episode page! In this episode: Typical symptoms you might be feeling if you've been exposed to mold Why some people have stronger reactions to mold exposure than others The toxins that mold releases and how they wreak havoc on our bodies First actions to take once you that know you’re being exposed to mold What remediation is and how to have it done properly How to effectively and systematically find out if there is mold lurking in your home Detoxifying as an essential part of recovering from mold exposure
Quotes: “Mold can actually affect any organ system in the body. There’s so many different types of mold and they make so many different types of chemicals.” [2:02] “A lot of times just the foods that we eat and some of the supplements that we take can actually help initiate getting the toxins to move out of our bodies.” [12:30] “The whole point of remediation is to really protect you and the home from getting the toxins and the mold spores spread all over the place. One of the biggest pieces of advice I give people is to not attempt to do remediation themselves because they may get much sicker because you can get a huge exposure by moving those molds around.” [18:07] “There’s no one set way to diagnose and treat this. We’re all learning from our experiences with our own bodies and from our patients.” [33:00] Links: https://annshippymd.com/ (Find Dr. Ann Shippy online) Follow Dr. Shippy on https://web.facebook.com/AnnShippyMD (Facebook) | Instagram Mold Toxicity Workbook by Dr. Ann Shippy https://annshippymd.com/mold/ (Get Dr. Shippy’s free fact sheets and resources) https://realtimelab.com/ (RealTime Laboratories) https://www.greatplainslaboratory.com/ (Great Plains Laboratory) https://choosemuse.com/ (Muse) https://toxicmoldproject.com/ (The Toxic Mold Summit) https://www.ifm.org/ (The Institute for Functional Medicine) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Lyme disease is both common and debilitating. I’ve seen the way it has affected some of my own patients. It’s a scary diagnosis that doctors are still working to fully understand. However, there is hope. On today’s episode, I talk with one of the doctors, https://dariningelsnd.com/ (Dr. Darin Ingels), who is working hard to find natural solutions to living with Lyme. Dr. Ingels specializes in treating Lyme disease at his practice in Irvine, CA. A clinical microbiologist and a naturopathic doctor by training, Dr. Ingels’ broad background in infectious diseases have given him the insight needed to tackle Lyme. He certainly knows a lot about it having been infected with Lyme himself. He has since written https://www.amazon.com/dp/B073YT6MJD/ (The Lyme Solution) and treated patients from all around the country. Dr. Ingels and I sit down to discuss how Lyme disease can affect your life in many ways. He tells us what the classic and more obscure symptoms are and how to get it properly diagnosed. He also breaks down the typical treatment for this disease and its shortcomings. We’re always learning more about Lyme disease. It’s more prevalent than many think and can be transmitted in many ways. Throughout our conversation, Dr. Ingels clearly and expertly explains just what we should watch out for and what to do to stay safe from Lyme. As a naturopath, Dr. Ingels explains some great steps you can take to regain control of your health after a Lyme infection. Do you or someone you know have Lyme? What are some useful solutions that you or they use to manage this disease? Tell me about it in the comments on the episode page! In this episode: What Lyme disease is and the different ways that people can catch it What to tell your doctor if you suspect you may have Lyme disease What the standard treatment for Lyme is and why it may not be adequate Why you are still at risk for Lyme even if you don’t live in areas where it’s traditionally found Solutions to take when the traditional treatments don’t work How improving your gut health can be a necessary measure to take to overcome the effects of Lyme disease The best diet and lifestyle you can have if you suffer from Lyme
Quotes: “Once you get this organism in your body it can really trigger a myriad of symptoms. There’s upward of one hundred different symptoms associated with Lyme. I think one of the biggest problems we see with Lyme is that people often get misdiagnosed or underdiagnosed because their symptoms look like something else.” [4:10] “Those of us who treat a lot of Lyme realize that 21 days is just not adequate for people to treat the infection. It’s usually a minimum of six weeks if not longer. A lot of us really will base it on your symptoms. We treat you until you start to feel better.” [11:06] “Aside from the physical things that happen with Lyme, it’s really important for people to understand that their a huge neuro-psychiatric thing that happens with Lyme as well.” [16:39] “Ticks like to go to the dark moist areas of the body. So they like behind the knees, under the armpit, in the groin and the hairline, behind the ears. So look at all the nooks and crannies of the body that we don’t typically think about because that’s where the ticks like to go.” [28:10] Links: https://dariningelsnd.com/ (Find Dr. Darin Ingels online) Follow Dr. Ingels on https://web.facebook.com/DarinIngelsND?_rdc=1&_rdr (Facebook) | Twitter | Linkedin | Pinterest | Instagram | YouTube https://www.amazon.com/dp/B073YT6MJD/ (The Lyme Solution by Dr. Darin Ingels) https://www.ilads.org/ (International Lyme and Associated Diseases Society (ILADS)) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTub
Good health begins in the mouth. It’s the gateway to our insides, but most of us are not doing what’s best for our oral health. Today’s guest is helping to revolutionize the way we support our oral biome by deconstructing commonly accepted practices that most of us do every single day. In addition to being a Certified Registered Nurse Anesthetist, Trina Felber is the founder and creator of http://www.primallifeorganics.com (Primal Life Organics) where she has an amazing product line that is changing our typical habits and traditions surrounding oral health. She is on a mission to help reframe the way we understand how the outside world affects us internally, starting with the mouth. Trina has an amazing ability to explain complicated medical issues in an approachable way that can help us all lead healthier lives. I sit down with Trina to discuss her findings of how we can better take care of our oral health. Many of us might not realize how the toxicity of our environment can our upset the biome in our mouths. Trina shares many ways that our environment can weaken our teeth and what we can do to help prevent this. Trina also explains how an unhealthy mouth can lead to many other types of health problems and what you can do to prevent them. Even fluoride can damage your oral biome. She explains the role that saliva plays in keeping our mouths in balance and how her revolutionary line of oral health products can play a role too. Have you stopped using traditional kinds of toothpaste? What changes did you see? Tell me in the comments on the episode page! In this episode: How the health of your mouth is an indicator of the health of the rest of your body What demineralization of your teeth is and how you can prevent it What is going on throughout your body when you have leaky gum syndrome Why it’s time to ditch your traditional toothpaste and what to use instead The toxicity of fluoride, its consequences, and how it is overused The role that saliva plays in maintaining a healthy mouth and teeth Why clay is the perfect thing to brush your teeth with to support a healthy biome
Quotes: “What I found is that clay has the minerals in it that your teeth need to replace the ones that you’re losing.” [3:08] “Bad breath is a signal to you that you have an imbalance in your microbiome which means that your bad bacteria is more than your good bacteria.” [15:06] “You absorb everything that you put on. That’s why I want everyone to start thinking about your whole digestive system as the outside world trying to get in. You have a whole pathway to protect and it all starts with the oral biome. ” [21:09] “Heavy metals can be in your gum tissue; toxins can be in your gum tissue. You really want to cleanse with something that’s really going to cleanse it. Clay does that.” [32:07] Links: https://www.idevaffiliate.com/32863/466.html (Get 50% off Primal Life Teeth Whitener here) Follow Trina Felber on https://web.facebook.com/cavegirl.skincare (Facebook) | Instagram https://www.primallifeorganics.com/ (Primal Life Organics) Follow Primal Life on https://twitter.com/primallifeorg (Twitter) | Facebook | Instagram | Pinterest Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
We all want the energy needed to go do the things that we love. But sometimes it's our hormones that are standing in the way. If you’re chronically tired, stressed out, or just feeling out of it all the time, you might have a hormone imbalance. The great news is that there are simple and effective ways to help get you back on track! To call Dr. Mariza Snyder a chiropractor would be an understatement. She is also a functional practitioner, author of seven books, and a true advocate for the benefits of essential oils. Dr. Mariza has dedicated herself to elevating women’s health, particularly their hormones. As such, she has integrated nutrition, hormones, and essential oils into helping countless other women reclaim control of their health and wellbeing. We sit down and talk about the role that essential oils can play in helping you stay healthy. Dr. Mariza breaks down the science and chemistry behind these natural oils so that you can better understand just how and why to make them part of your health practices. We continue our conversation to talk about hormone imbalances and healthy ways that you can retake control of your hormones. As Dr. Mariza explains, hormones and metabolism are integrally connected so getting your hormones balanced is key to getting weight under control. She also drops some truths about the dangers of so many of the synthetic products in most households today and how they can disrupt a healthy hormonal system. Have you used essential oils to help with stress or hormonal issues? Let me know how it went in the comments on the episode page! In this episode: Dr. Mariza’s journey to discovering the importance of hormonal health What the research says about the efficacy of essential oils in maintaining your wellbeing How to identify quality versus sub-par essential oils How to get your weight under control by first getting your hormones in balance Using oils to reduce the toxic load in your life and handle perceived stress Dr. Mariza’s favorite oils for stressed out people
Quotes: “I realized that although I was taking care of these women and I was developing protocols, there wasn’t a lot out there. Hormones were such a taboo thing, although hormones are what allows women to make the world!” [5:02] “When it comes to essential oils, it’s literally leveraging plant chemistry which was medicine well before modern medicine was medicine.” [8:54] “There’s a couple different things we can do to reset our hormones and stress is playing a big role in that. It’s chemical, it’s physical, it’s emotional… What we put into our bodies -- the food, the medicine, all of that -- that’s a chemical stressor. Depending on what we’re eating, we can really stress the system as well.” [18:48] “Health doesn’t have to be painful. It can be this really joyful experience. It can be punctuated with these moments that we relish.” [27:22] Links: Get Dr. Mariza’s cravings worksheet The Essential Oils Hormone Solution by Dr. Mariza Snyder Smart Mom’s Guide to Essential Oils by Dr. Mariza Snyder https://www.drmariza.com/ (Find Dr. Mariza Snyder online) https://www.drmariza.com/podcast/ (Essentially You Podcast) Follow Dr. Mariza on Instagram | Facebook | YouTube | Pinterest | Twitter https://www.doterra.com/US/en (doTERRA Essential Oils) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
When I see clients, no matter what they are pursuing, it always comes down to building strength. No matter what you want to be able to do, strength is the starting point. The thing is, strength training isn’t about just trying to blow through reps -- it’s a mindful and complex learning practice. Brett Jones is the director of education for Strongfirst and a lead instructor for https://www.functionalmovement.com/ (FMS). He is also a Certified Athletic Trainer and Strength and Conditioning Specialist with over 20 years of experience. He has consulted with a number of professional teams and athletes around the United States and internationally. Brett has taught kettlebell techniques and principles since 2003 and functional movement systems (FMS) since 2006. In this interview, Brett explains how Strongfirst began and how it is designed to serve the greater purpose of allowing people to accomplish their training goals whatever those may be. He dives deep into the role that building strength plays in allowing us to live our lives. We go on to discuss the importance of resting during a workout and why you don’t have to kill it every time you go to the gym. We also talk about how to build strength in a mindful way. It’s not about how many reps you can do with how much weight. Given this, Brett explains just how he helps people train mindfully so that they can build strength effectively and safely. How do you know when it’s time to rest during your workout routine? Tell me in the comments on the episode page! In this episode: What Strongfirst is and how it helps all sorts of people quickly and safely reach high levels of strength Why building strength is so crucially important and how it varies from person to person How some people may appear much stronger than they actually are and why size doesn’t equal strength Workouts as a tool for developing physical qualities, not merely identifying the ones you already have The importance of knowing how to build tension and also to release it How to know when you’ve reached your workout threshold
Quotes: “We’re intent on pursuing our mission to pursue, promote, and practice strength because we believe that strength has a greater purpose. That’s what’s driving us.” [4:48] “Big isn’t strong. Strong is strong.” [7:37] “Keep the sets short. There’s a reason why we love sets of five and ten. It’s between ten and twenty seconds of work. You can usually focus and maintain your form for that amount of time and then you get plenty of rest.” [29:50] Links: https://appliedstrength.com/ (Find Brett Jones online) https://www.strongfirst.com/ (Strongfirst) https://www.functionalmovement.com/ (Functional Movement Systems) https://www.amazon.com/dp/B004XIZMR6/ (The Naked Warrior by Pavel Tsatsouline) https://www.trainwithpush.com/push-band/ (PUSH Band 2.0) Spices vs. Main Dishes: How to Program a Proper Training Menu by Brett Jones Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTub
There is a mountain of misinformation out there surrounding men’s health. What supplements should you take? How much and what kind of exercise should you be getting? What’s a good diet for men? It can be hard to make sense of it all. It’s a good thing I have http://lakesideholistic.com/ (Dr. Jerry Bailey), a guy’s guy, here to break it all down for us. Dr. Jerry is a fellow chiropractor who has taken his practice to the next level by combining it with acupuncture and functional medicine. Being a guy’s guy, Dr. Jerry has his own popular and incredibly funny podcast, The Guy Show where he focuses on the topics of health and mindset for men. In today’s interview, we discuss the role that functional medicine can play in helping people fully recover from injuries and other issues. We also talk about issues that men should particularly be aware of concerning their health as they train or recover from a GI issue. We also chat about some of Jerry’s favorite books and why you should be reading them instead of watching TV. He even drops some great relationship advice that is wonderful to hear. This was a fantastic interview as Jerry breaks down so many myths surrounding men's health and nutrition that are holding guys back or steering them wrong. What have you found is the hardest part of addressing men’s health? Leave a comment on the episode page! In This Episode How functional medicine and acupuncture can help patients fully recover when other methods fall short The grains that you should look for and the ones to avoid The mindset and physical issues that result from overtraining Daily supplements that all men should take to optimize their health Why you won’t be able to get all of your nutrients from food without supplements Why you should never ignore pelvic floor exercises The numerous benefits of a cold shower Scheduling efficiency into your day that allows you to focus on the truly important priorities
Quotes “The fun thing that a lot of people don’t realize is when we’re adjusting the spinal segments, or any joint for that matter, we’re actually affecting acupuncture points in the body too. We’re greatly affecting not only the nervous system itself and the innate intelligence of the body to heal itself, we’re also stimulating acupuncture points to heal the body too.” [4:45] “We really can’t fix anybody unless they fix their diet. We can’t out-supplement, out-drug, out-surgery, out-inject, out-anything a bad diet. So eating food, real food, is really essential. Don’t eat things made in a factory.” [12:15] “Get off the TV, get off the computer. Get back to reading. Get that book in front of you and read it. We’re inundated with blue light all day long, from computers, from overhead light, and everything else that messes with our hormones and our endocrine system. So get off that stuff and get back onto paper reading, let your eyes adjust with that.” [35:38] “Literally, you could spend your 24 hours biohacking yourself and really be no different than when you started the day.” [42:41] Links Top 7 Guy Things! http://lakesideholistic.com/ (Find Dr. Jerry Bailey’s practice online) Follow on Facebook | Instagram | Twitter | YouTube | Pinterest https://healthmafia.lpages.co/the-guy-show/ (Find The Guy Show Online) Follow The Guy Show on Facebook | Instagram | Twitter | YouTube GI Map GI Effects https://www.myfitnesspal.com/ (MyFitnessPal) https://dutchtest.com/ (DUTCH Test) https://www.designsforhealth.com/ (Designs for Health) https://www.vitalnutrients.net/ (Vital Nutrients) https://www.baxterblue.com.au/ (Baxter Blue) The Metabolism Reset Diet by Alan Christianson Beyond the Pill by Jolene Brighten This is Marketing by Seth Godin Sh*t My Dad Says by Justin Halpern Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter |...
Maybe you’ve tried everything when dealing with pain during workout or rehab. In today’s interview, I talk with someone who has a different approach than most. https://www.primalstrengthpt.com/ (Dr. Meghan Helwig) doesn’t just look at the site of pain, she considers the whole body and its history to utilize some breakthrough and deceptively simple technology to get athletes of all levels training at their best. Meghan is super legit. She doesn’t just train Crossfit and triathlon athletes, she is one herself. Meghan is a doctor of physical therapy in Carlsbad, CA. and is also a https://www.rocktape.com/ (RockTape) instructor. She makes it her mission not to just help her athletes train, but to get them to understand the science behind their training in very approachable and easy to grasp ways. Today, we’re diving deep into how to use RockTape. It’s a special fabric tape that doesn’t just change the sensory input that goes to the brain when working out but is changing the way we train altogether. We also get into how to train as part of a group, utilizing helpful warm-up and recovery practices. Have you used RockTape as part of your training? Tell me how it went in the comments on the episode page! In This Episode What is RockTape and how it can up your training game when it comes to pain perception The science behind pain perception and how RockTape can affect it in a number of different ways Working with athletes that want to push themselves too far beyond their limits Meghan’s ideal warmup (including “the world’s perfect stretch”) and recovery protocol and how they can benefit you too The new and upcoming developments to look out for with RockTape
Quotes “Does our brain really remember where we started or stopped? Our brain just knows there’s tape on the skin. It’s just putting the tape on the skin is going to bring more awareness and then the brain is going to get to decide what it wants to do with it.” [10:34] “We try to get away from saying we’re treating muscle. We’re not treating muscles. We’re treating fascia lines. Actually, there’s more receptors in our superficial and deeper fascia than in the muscle counterpart. You don’t have to go as deep.” [13:34] “You don’t have to go that deep. Why are we beating up our bodies so much trying to do all this deep tissue? And clients still think you have to go super deep to affect something. Actually, you don’t.” [29:09] Links https://www.primalstrengthpt.com/ (Find Meghan Helwig online) Follow Meghan on Instagram | Facebook http://offshorecrossfit.com/ (Offshore CrossFit) https://www.rocktape.com/ (RockTape) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTub
Every soon-to-be mom wants to grow a healthy baby. It’s a scary and daunting process and there are so many parts of pregnancy that are just out of your hands. However, you can still get a handle of the parts that are within your control. Perhaps most importantly, this means eating well and getting the nutrients you and your baby need most. Lily Nichols is a registered dietician and nutritionist specializing in gestational health. She’s a certified diabetes educator, researcher, and author Real Food for Pregnancy (which I’ve read twice!) and Real Food for Gestational Diabetes. These books are incredibly well-researched and full of actionable steps for their readers. Lily is an evangelist for a more holistic approach to nutrition which has been helping countless women live more healthfully. Today, Lily and I sit down and discuss some of the common misconceptions surrounding good gestational nutrition, the types of foods you should be focusing your diet on, and how to take care of yourself and your baby. Lily debunks some a whole slew of myths and explains how you can eat mindfully in order to help your baby be healthy before it’s even born. Did you make changes to your diet when pregnant? What influenced those changes? Leave a comment on the episode page! In This Episode Foods to eat that have the nutrients needed to support a healthy pregnancy Why eggs should not be completely avoided during pregnancy and, in fact, contain some very crucial nutrients High-risk foods that pregnant women should avoid The importance of getting enough vitamin D during pregnancy and all the positive effects it can have How what you eat during pregnancy can determine the genes in your baby that do or don’t get activated What to look for in thyroid health when pregnant Foods and supplements that may help with nausea
Quotes “We really have to reverse engineer where we’re going to get most of our nutrients from and try to focus on that. Then we look at what are the foods that traditional cultures tend to really emphasize during pregnancy, what nutrients are found in those.” [9:50] “Women get pregnant and the first question they ask is, ‘what can’t I eat?’ instead of asking ‘what should I eat more of?’. I think these risks of getting sick from food are way overblown.” [13:57] “You really have to take a step back mindestwise from trying to be ridiculously in control of everything during this time.” [38:38] Links https://lilynicholsrdn.com/ (Find Lily Nichols Online) Follow Lily Nichols on https://www.instagram.com/lilynicholsrdn/ (Instagram) | Facebook | Twitter | Pinterest https://whnacademy.com/ (Women’s Health Nutrition Academy) Real Food for Pregnancy by Lily Nichols Real Food for Gestational Diabetes by Lily Nichols Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTub
One of the hottest topics in the health space right now is your gut and how to create a healthy microbiome. Did you know that you have over 100 trillion bacterias in your microbiome, including a large portion of our serotonin and memory function? This is why it is extra important to really understand what the microbiome is and how you can best protect it. After his own struggles with leaky gut and high inflammation, Dr. Vincent Pedre decided it was time to shift the conversation and focus on natural ways to help heal your body from the inside out. Dr. Pedre created a 28 day ‘Happy Gut Cleanse’ focused on the four pillars of gut care, including how to cleanse, activate, restore and enhance your gut health and microbiome so you can rediscover your relationship with food. Today he is diving into everything from what signs you should be looking for signaling that your immune system has started to break down, why antibiotics could be doing more harm than good for your microbiome, and why you need to get your body to a blank slate to let your immune system communicate your bodies truth. If you are looking to jump into learning about your gut health for the first time, or for those who have been struggling for a while, Dr. Pedre is here to help equip you with the tools to create a supportive and well functioning gut. Do the symptoms of leaky gut sound familiar to you? Let us know what you are struggling with in the comments. In This Episode Why you can’t have a happy brain without a happy gut A breakdown of how your body breaks down gluten proteins and impacts your thyroid What exactly is leaky gut and how to know when you have it How antibiotics are affecting the microbiome and keeping you sick Creating a diverse microbiome through a wide-reaching and natural diet
Quotes “We are each carrying around our own personal galaxy just within our gut” (1:58) “You could probably pick people out walking down the street who have probably at some point suffered from leaky gut and are suffering from the consequences of that” (8:21) “Every time you're on a course of antibiotics, you don't recover to the point that you were before, ever. “ (15:38) “The idea is to really redefine your relationship with food and go into your future living like you are not on a diet, you are just on a lifestyle” (27:34) Links https://shop.happygutlife.com/ (Shop Happy Gut Products) https://www.happygutlife.com/ (Happy Gut Life Website) Follow Dr. Pedre on https://www.instagram.com/drpedre/?hl=en (Instagram) | Facebook | Twitter Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTub
If you suffer from any problem like chronic fatigue, chronic headaches, neck pain, trouble concentrating, GI problems, acid reflux, or IBS, the problem may have its roots in your airway. It’s never good to overlook your airway considering breathing is something you’re doing all the time. In fact, you breathe 20,000 to 25,000 times every day. To help understand this the importance of your airway, I am joined on this episode by someone who is revolutionizing the way practitioners think about and treat breathing issues. Dr. Michael Gelb is a world-renowned TMJ and sleep specialist with practices in NYC and White Plains. He is the co-inventor of the https://www.airwayhealth.org/ (Airway Centric™ Medical Device and NORAD) (nocturnal oral airway dilator appliance) used by thousands to prevent snoring. All you regular listeners know how much importance I place on breathing. That is why Dr. Gelb is near and dear to my heart, as he has focused his career on the airway. Today we talk about some very important issues related to airway health and breathing. We discuss the common causes of airway issues and recent breakthrough solutions. We talk about how parents can take action starting right at birth to prevent these issues for their children. For grownups with airway issues, there are a number of corrective measures that can be done to drastically improve their physical and mental well-being, all of which we break down for you in this episode. Do you suspect an airway issue could be the cause of a health problem? Leave a comment on the episode page! In this episode: The facial and jaw-structures that can create problems with a narrow airway The important difference between day-breathing and night-breathing The ways that orthodontia can affect the airway and how to prevent or reverse the damage How a narrow airway can affect so many different parts of your body as well as your brain New solutions to prevent or correct restricted airways
Quotes: “So I see these neck issues, these postural issues which have been there for 25 or 30 years. What you see as a kid is usually what you get as an adult. But it’s never too late to intervene.” [8:34] “When you give the body oxygen and deep sleep it heals itself. Now add in some good food and a little bit of exercise and you really see dramatic changes. [14:02] “I know that airway trumps everything else in dentistry. So I’m going to tell you that if we’re stuck with a case, a lot of functional medicine people say to start with the gut. I really believe that the gut runs the show. The gut runs the brain, the gut runs everything; my emotions, my immune system - everything. But along with that, start with the airway. If you start with breathing, it’s going to clear up so many more issues that you have.” [34:20] Links: https://www.drmichaelgelb.com/ (Find Dr. Michael Gelb online) Follow Dr.Gelb on https://www.facebook.com/GelbCenter (Facebook) | Instagram | Twitter | Youtube http://www.gelbcenter.com/ (The Gelb Center) https://www.airwayhealth.org/ (The Foundation for Airway Health) https://www.aapmd.org/ (American Academy of Physiological Medicine and Dentistry) Gasp!: Airway Health - The Hidden Path To Wellness My Daddy Snores by Nancy Rothstein Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTub
We all have stress in our lives. We’ve got jobs, families, and a lot going on. Stress is going to be part of all that. But stress, if we let it run rampant, will take its toll on our bodies and wellbeing. There’s hope though! My guest, https://doctordoni.com/ (Dr. Doni Wilson) is here to share some amazing stress-coping strategies to help you get a handle on your health. Dr. Doni is a naturopathic doctor, professional midwife, clinical nutritionist, and best-selling author with a practice located in New York City and Connecticut. An expert in stress-related illnesses, Dr. Doni helps her patients address and overcome autoimmune diseases, like Hashimoto's, Crohn's, and rheumatoid arthritis. Her extensive knowledge extends to genetic mutations like the MTHFR gene as well as hormonal imbalances. Her best-selling books include https://doctordoni.com/stresswarrior/ (Stress Warrior) and The Natural Insomnia Solution. As if that wasn’t enough, she has created several stress remedy programs. Today we get deep into stress, particularly the harmful effects on your body of living with chronic stress. It affects so many systems, from your thyroid and adrenal glands to your hormones. We discuss the best tests to ask your doctor for. Perhaps most importantly, we talk about how to set habits for yourself to combat unnecessary stress and become your own stress warrior. Do you have regular habits in place for dealing with stress? Leave a comment on the episode page! In this episode: The ways that stress can present itself in your body, sometimes without you even being aware of it Some of the positive stressors that you shouldn’t dismiss Tests you should ask your doctor for to see the effects that stress is having on you Tips and tricks to help you get regular quality sleep Regular daily activities you can use to help your body recover from stress How overtraining can be as detrimental as not working out at all The role that your genetics play in stress and what you can do to understand them better
Quotes: “If we can actually face the stress and look at it and see how it affects us, then we can be proactive about supporting our bodies to be healthy while stressed. I call it being a stress warrior.” [4:07] “Sometimes we dismiss stress and then the alternative is that we end up thinking that somehow we’re supposed to eliminate all stress, which is impossible first of all, and even if we could, it wouldn’t be a good thing.” [6:13] “Even with exercise, there’s a certain amount that’s good for us. But even if it’s something good for us … we can overdo it and then that becomes a stress.” [27:37] “Genetics are somewhere between ten and fifteen percent of the equation. So it’s an important part and we can use it to our advantage, but really the part of the equation where we have the most power to make a difference is in our stress recovery.” [32:21] Links: http://bit.ly/stresswarrior (Dr. Doni Wilson Book Giveaway) https://doctordoni.com/ (Find Dr. Doni online) Follow Dr. Doni on https://www.facebook.com/Dr-Doni-Wilson-ND-159546127338/ (Facebook) | Instagram | Twitter | Youtube https://doctordoni.com/stresswarrior/ (Stress Warrior book) https://dutchtest.com/ (The Dutch Test) http://go.strategene.org/genetic-analysis (StrateGene genetic analysis) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
We all know that crooked teeth and the need for orthodontia is a big problem. But did you know that it can affect everything from your breathing to mental clarity and performance? This is all caused by poor childhood nutrition, and as today’s guest, https://www.drstevenlin.com/ (Dr. Steven Lin), will tell us, it is all preventable. Dr. Steven Lin is not what you think of when you think of a dentist. As a world-leading functional dentist, TEDx speaker, and author of the international bestseller The Dental Diet, Dr. Lin focuses on understanding dental disease through nutritional principles. Ever passionate about preventative whole-health advocacy, his work has shown that crooked teeth and the orthodontia epidemic are caused by nutritional problems as children which are completely preventable. Today we discuss the connection between your mouth and your gut. A problem in one is a sign that something is not right in the other. We talk about supporting good oral health through proper diet and breathing. This conversation certainly changed the way I think about the mouth and its connection to the rest of the body. Have you taken action to improve your teeth and breathing through proper nutrition? Leave a comment on the episode page! In this episode: The mouth and teeth as a window to understanding whole-body nutrition How gum disease is an early sign of leaky gut or another nutritional problem The causes and consequences of crooked teeth and how it affects much more than just your smile Why it’s so important to foster good breathing techniques starting at a very young age and the role that the tongue and palate play in this What it means for a child to be tongue-tied and signs to look out for Dr. Lin’s recommendations to prevent a whole host of nutritional and oral problems
Quotes: “We’re looking at how people can really optimize their health by understanding their body better, and it all starts in the mouth. It’s pretty remarkable how much you can do just by understanding the mouth.” [3:03] “It’s very typical of the scientific progress, when it first breaks we kind of discount it and it may get thrown out. Then we go back and go ‘Whoa, this person’s actually on to it.”’ [9:47] “When you lose the balance of the microbiome and when you don’t feed the nutrients to the defense system inside the tooth, then you get tooth decay. And that’s a very similar process to conditions throughout the digestive system.” [14:02] “Prenatal nutrition is critically important for the mother. As soon as the kid is born we need to understand how they are using their tongue, how they are feeding, do they need a lip-release, a tongue release. There are often oral restrictions there that are preventing breathing.” [33:41] Links: https://www.drstevenlin.com/ (Find Dr. Steven Lin online) Follow Dr. Lin on https://www.facebook.com/DrStevenLin/ (Facebook) | Instagram | Twitter https://luminousdentistry.com.au/ (Dr. Lin’s Practice) https://www.drstevenlin.com/the-dental-diet/ (The Dental Diet) Nutrition and Physical Degeneration by Weston A. Price Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
We often talk here on the podcast about creating good habits to support our health. Easier said than done, right? In order to effectively train and feed your muscles you need tools to integrate good habits of nutrition and exercise, otherwise, progress isn’t going to happen. My guest, Laurie Gerber, is an expert at helping people, including myself, create the dreams needed to set in motion the right kind of changes. Laurie is passionate about personal development. She’s a head coach at Handel Group where she teaches people how to pursue their dreams and be truthful with themselves, which is harder than we might think. Laurie has been coaching individuals and groups through in-person meetings, live events, and online for over 15 years in addition to TV appearances on MTV, A&E, the Dr. Phil Show, and the Today Show. In today’s episode, we discuss transitioning from a fixed mindset to a growth mindset. This requires creating and identifying your dreams and promises and having consequences so that you see them through. It’s about aligning your words with your actions and dismissing the negative stories you tell yourself that end up holding you back. Have you identified your dreams? What’s standing in the way? Leave a comment on the episode page! In this episode: What it means to have personal integrity so that we can truly align our words and our actions Creating and following dreams that exceed what you previously thought possible Identifying and overcoming the negative stories that we tell ourselves Making achievable promises to ourselves and setting non-punitive consequences for when we don’t follow through
Quotes: “I am not asking people to dream pie in the sky. I am asking people to dream what is inspiring to themselves; truthful, goosebumpy, spine-tingling, but not grandiose. Because the minute we go grandiose … we don’t believe it. Our subconscious can’t swallow it.” [10:28] “We were deeply getting to know my subconscious and the inner dialogue I could easily detect and the inner dialogue that I couldn’t easily detect. And that was essentially my god, that was what I was bowing to and I didn’t even know it. I didn’t even know what it was saying.” [24:34] “Your dream’s tactic is to get inspired by the dream, debunk your dumbass theories and excuses, and then get into action. If you don’t do the action you said you would do, pay a consequence - no drama.” [27:30] Links: Use the code “musclemedicine75” for a discount on Handel Group’s digital program InnerU Coach https://www.handelgroup.com/ (Handel Group) Follow Handel Group on https://www.facebook.com/HGLifeCoaching/ (Facebook) http://bit.ly/MUSCLECONSULT (Schedule your free phone consultation) http://bit.ly/MUSCLECRQ (Take the Current Reality Quiz) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
It’s a common misconception that elite athletes are always in perfect form and at the pinnacle of physical fitness. Many however are dealing with chronic injury. If you’ve listened to this podcast before you know I’m a huge fan of DNS (Dynamic Neuromuscular Stabilization). My guest, Dr. Brett Winchester knows what it likes to use DNS to help athletes operating at peak performance and how it can be applied to anyone seeking rehab. At his St. Louis area clinic Dr. Winchester helps athletes by combining functional movement and functional medicine. He’s worked as a trainer with the Cardinals and as an instructor at Logan University. In addition to treating athletes at home, he travels all over the world to teach DNS. His wealth of knowledge about integrating functional medicine into rehab has been inspiring to me as well as countless other practitioners. Today, Dr. Winchester shares what it’s like to train elite professional athletes as well as more typical patients using DNS methods. DNS is based on neurodevelopmental levels, i.e. how we learned to move as babies. When working with athletes we often come across the dilemma of helping them train to perform at their maximum potential but also within the bounds of safety. Dr. Winchester explains the role that DNS plays in maintaining this tricky balance. We also discuss what it’s like working as a clinician with its demanding and fast-paced lifestyle. Dr. Winchester shares his advice on challenging yourself to be the best you can every day while also maintaining a mindset necessary to avoid burnout. Do you work with athletes? In your experience, what sets them apart (or doesn’t) from other patients? Tell me about it in the comments on the episode page! In this episode: The neurological and physiological differences that separate elite athletes from the rest of us Combining stiffness with movement to achieve the maximum potential of an athletic action The importance of getting to know your patients in order to truly understand the complicated issues behind their conditions How to challenge yourself to be the best clinician possible The mindset you need to prevent burning out as a practitioner What sets DNS apart from other practices and how it is an incredibly powerful tool in rehabilitation
Quotes: “I think we’re learning with neuroplasticity that there is a lot that’s possible for everyday people who don’t think they’re professional athletes.” [4:41] “The goal is creating proximal stiffness and then be able to explode your muscles in the periphery off of this stiffness. That’s the name of the game for all athletics.” [8:16] “The important thing is when a patient continues to come back to us and says ‘I’m no better’ and they should be better, we need to audit the body to know … the reason why.” [21:09] “Clinical intuition is clinical recognition.” [23:16] Links: https://winspineandsport.com/ (Find Brett’s Practice at Winchester Spine and Sport) Follow Brett on Facebook https://www.motionpalpation.org/ (Motion Palpation Institute) https://angeladuckworth.com/grit-book/ (Grit by Angela Duckworth) Grant by Ron Chernow https://peakthebook.com/index.html (Peak by Anders Ericsson and Robert Pool) Listen to Episode 12 with Dr. Richard Ulm Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Anyone who has gone through physical therapy probably experienced a lot of exercises focused on muscle memory and large muscle movement. Unfortunately, that often leaves out other important therapies, such as ones focused on sensory stimulation and mental wellbeing. My guest, Dr. Emily Splichal looks at movement, health, and well-being from the ground up to provide her patients with a truly holistic path to recovery. Dr. Splichal is a rockstar in podiatry. Her functional-integrated approach to treating her patients in a holistic manner is helping patients in her own practice and inspiring practitioners all over the world. As an integrative podiatrist, Dr. Splichal goes far beyond just the health of your feet. She considers everything from diet to mental health to address her patients’ needs. Today, Dr. Splichal and I discuss a number of topics, from taking a holistic approach to pain management to the role of attachment theories. As Dr. Splichal clearly and expertly explains, properly sensing your environment through the nerves in your feet is an incredibly important part of your health. So is the bio-psycho-social aspect, which takes into consideration all the layers of your life when it comes to healing. While these are all big and seemingly all-encompassing topics, Dr. Splichal breaks down these complex ideas for anyone to understand. Has a holistic approach to pain been beneficial for you? Tell me how it went in the comments on the episode page! In this episode: Tools that are at your disposal to address and recover from chronic pain The benefits of incorporating alternative healing practices alongside traditional western medicine Why your focus needs to be on sensing subtle joint positions in order to feel more stable on your feet Nurturing the mind-body connection in today’s overstimulating modern world How trauma sometimes presents as chronic pain and the importance of being vulnerable
Quotes: “If you want to be more stable or better control your joints. Really what you’re perceiving is subtle shifts in joint position sense. You can only stabilize a joint as quickly as you perceive a shift in that joint.” [8:11] “When you look at the human body, sensory precedes motor. If you don’t have sufficient sensory-in, motor-out is not going to be good.” [16:54] “You have to dig deeper into the emotional side because your breath pattern is a reflection of the internal conversation you’re having with yourself. If that’s not addressed, you will never change your breathing pattern.” [22:07] Links: https://gs424-89bea8.pages.infusionsoft.net/ (Enter for a chance to win a pair of Naboso Insoles!) https://www.dremilysplichal.com/ (Find Dr. Emily Splichal online) Follow Dr. Splichal on https://www.facebook.com/DrEmilySplichal (Facebook) | Instagram | Youtube Naboso Technology https://www.ebfaglobal.com/new-index/ (EBFA Global - Evidence Based Fitness Academy) When the Body Says No by Dr. Gabor Maté http://stephenporges.com/ (Dr. Stephen Porges) Biology of Belief by Bruce Lipton https://www.5rhythms.com/ (5Rhythms) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
We hear a lot of talk from experts about the importance of the gut microbiome but you have another microbiome that is just as influential, and it’s in your mouth. In fact, you are probably doing things every day that harm the community of helpful bacteria that live in your mouth. Today’s guest, https://www.rejuvdentist.com/ (Dr. Gerry Curatola), sheds some light on the little-understood importance of oral health and what you can do to take care of it. Dr. Gerry Curatola has an integrative dental practice on Park Ave in New York City and he’s a special kind of dentist that you might never have heard of, a biological restorative dentist. Dr. Curatola has more than 30 years of clinical experience in dentistry and he is the inventor of https://www.revitin.com/ (Revitin), a revolutionary toothpaste aimed at supporting the oral microbiome. He’s also my dentist. Today we discuss the unsung importance of the bacteria in your mouth. We talk about getting your mouth’s bacteria back into balance and how that supports so many parts of your overall health. There are many accepted truths about dentistry that Dr. Curatola deconstructs in our conversation and if you are serious about a more healthy life, then you need to hear about the important facets of your oral health that we discuss here. Do you do anything to support your oral microbiome? Tell me about it in the comments on the episode page! In this episode: Why it's important to treat the bacteria in your mouth nicely How most kinds of toothpaste are not good for your mouth The mouth as a mirror for the body and how most diseases affect it or start there Five major dental dangers that are commonly misunderstood Why fluoride is overrated, and in fact, can be harmful The connection between the teeth and your internal organs What you can start doing today to protect your oral and whole-body health
Quotes: “The reality is that bacteria are bacteria. Like people, when you treat them nicely they behave nicely.” [3:21] “Gum disease is the body’s number one source of chronic low-grade inflammation, and that is a silent alarm-bell.” [16:43] “Our teeth and bones are vital organs that have this vitality that has a metabolism of mineralization.” [32:07] “Now we know that there are neurovascular bundles around teeth. So if there’s a toxicity around one tooth, it actually can weaken an energy field around a certain organ.” [42:46] “I find that eliminating toxicity, improving your diet and nutrition, getting regular exercise, and managing your stress, are the four pillars of living a longer healthier life.” [44:20] Links: http://bit.ly/m-body (Win a copy of Gerry's Book & toothpaste here!) Find Dr. Curatola online at Rejuvenation Dentistry The Mouth-Body Connection by Gerry Curatola https://www.revitin.com/ (Revitin Toothpaste) https://iaomt.org/ (The International Academy of Oral Medicine and Toxicology) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
It turns out that the way many of us have been thinking about the sources of pain in the body is wrong. Pain is not isolated in one just one place. It’s part of a complex system that is your anatomy where everything is connected. My guest, Gary Ward, has reshaped the way I assess and treat patients with his revolutionary approach. Gary, the creator of https://www.findingcentre.co.uk/ (Anatomy in Motion), takes a unique and revelatory approach to understanding how the human body moves. Usually starting with the feet he connects all the parts to see how and why someone is experiencing chronic pain and then addresses the issue at its source. In doing so, Gary is helping educate people about their own bodies so that they can take charge of their own health. I use Anatomy in Motion every day in the clinic and it’s been amazing. It’s helped so many patients receive the relief they need without having to resort to surgery or other drastic measures. Gary and I talk about the ways people overlook sources of pain and the many amazing solutions he uses to fix them. When have you had pain in one place only to find it is due to something completely different? Tell me about it in the comments! In this episode: What a neutral foot is and how to understand the relationship between all the foot’s joints Finding your center by establishing good and repeatable habits The way in which muscles react to the actions of the joints and why this is a revolutionary way to view their relationship Why pronation of the foot is actually far less common than supination The role that old injuries play in creating lasting compensations and how to overcome them The many benefits of using corrective foot wedges
Quotes: “There’s a huge difference between looking and seeing. A lot of people are looking at feet and they’re not really seeing the feet for what they can do.” [5:23] “If we move the skeleton, we can directly influence the tissue.” [20:04] “Pronation is evil, but actually the value you get from pronating is insane because you get to put all of your muscles to work and give them a job to do and that job is to pull the bones into supination. So you can’t pronate without supinating because the two are intrinsically connected.” [25:32] “Good shit is going to happen when you start putting back movement that’s been lost.” [44:54] Links: http://bit.ly/wtfoot (Win a copy of Gary’s book) http://www.whatthefoot.co.uk/ (Gary’s book What The Foot) https://www.findingcentre.co.uk/ (Find Gary online at Finding Centre) Follow Gary on Instagram | Facebook | Twitter George Monbiot’s Ted Talk https://www.bbc.co.uk/programmes/p038jklz (“Doctor in the House”) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Understanding what your hormones are doing is critical to understanding your health. To do that, you’ll need to take a hormone test. But there are many factors that can affect a hormone test that can lead to inaccurate results. Going to get your blood drawn is a disruption of your daily routine and, if you’re like many people, needles are going to be an added stressor. It also only gives you a snapshot of one moment out of the day. To truly understand what’s going on with your hormones though, you need a comprehensive test that you can take throughout the day with minimal disruption. Dr. Carrie Jones is the medical director of Precision Analytical, the creator of the DUTCH Test. She’s a naturopathic doctor with a master’s degree in public health who focuses on women’s health. Dr. Carrie is a driving force in the movement to understand complicated health issues of all sorts and their relation to hormones. Today, Dr. Carrie and I talk about many important topics surrounding your hormonal health. The effects of stress, exercise, childbirth and so much more have profound effects. Knowledge is perhaps your most crucial tool. I feel that I have a better grasp of this topic after our conversation and I bet you will too! Have you made changes to your lifestyle and health after a hormone test? Tell me about it in the comments! In this episode: How your cortisol levels fluctuate throughout the day and what you can learn from observing it The ways in which adrenal and sex hormones affect your muscle tissue quality The potential negative consequences of running and overtraining Nutrients and vitamins you can take to help get your adrenals back in line Postpartum effects to your hormone balance and how you can best get back to your old rhythm How to monitor your hormone cycles to increase your odds of conceiving The connection between gluten and thyroid issues
Quotes: “Cortisol is like the sun and melatonin is like the moon.” [5:58] “If you’re already stressed out, you’re already in fight or flight. Your body already thinks the tiger is chasing you. And then what do you do? You go run, which is what your body thinks you’re doing already. So now you’re running because you’re life is stressful and busy and full, and then you literally go run for your exercise and it just pushes you to this breakdown state.” [10:14] “I’m not against thyroid medication. If you need thyroid medication, then you need it ... Don’t feel guilty. You might totally need it.” [36:43] “The thing with gluten-free is, don’t think you’re going to starve, because you’re not. There is so much available that is gluten-free. And don’t automatically buy everything that is gluten-free if you didn’t use to eat it.” [42:38] Links: https://dutchtest.com/ (DUTCH Test) Follow Dr.Carrie Jones on https://www.instagram.com/dr.carriejones/ (Instagram) Why Do I Still Have Thyroid Symptoms? by Dr. Datis Kharrazian Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
A lot of my patients are working hard on their functional movement as they try to get out of pain through rehab. Sometimes I notice that part of the issue is caused by bloating. Of course, they’re not going to get better until that’s corrected so they can stabilize their core. That’s where today’s guest comes in. http://kbmdhealth.com (Dr. Ken Brown) has been studying and researching the causes of bloating and its solutions and is here to tell us what he knows. Dr. Brown is a gastroenterologist in Dallas. While doing clinical research for big pharma, Dr. Brown realized that there was a huge connection between the methane in our diet and a whole load of health problems. This led him to develop the supplement https://atrantil.com/ (Atrantil) to address the causes of this problem. Dr. Brown continues to be passionate about research into functional medicine and bridging the gap between traditional medicine and natural solutions. Bloating can have so many causes and lead to near countless ramifications. Dr. Brown and I talk about how you can identify the issue, understand its causes, and treat it in an effective way. By being on the cutting edge of research, Dr. Brown has a wealth of knowledge on this complex and overlooked subject. Have you noticed issues related to bloating affecting your health? Leave a comment! In this episode: Some of the common causes of bloating Your gut biome and its role in creating bloat-causing gases like methane The causes and consequences of leaky-gut and what you can do to avoid it Understanding the polyphenol content of what you eat and how it has many different health benefits Steps you can take to get rid of bloating
Quotes: “You don't need to give someone antidepressants because they’re bloated. You need to fix the root cause.” [5:31] “The multibiome interacts, and if you eat poorly and keep abusing your body, you’re going set yourself up for a situation where all you’re doing is feeding this little ecosystem in your body.” [15:46] “Wouldn’t it be fantastic to change lifestyle and make a huge difference in people’s lives as opposed to always throwing a drug out?” [37:19] Links: http://kbmdhealth.com (Find Dr. Ken online) https://atrantil.com/ (Atranil) http://www.lovemytummy.com/ (Love My Tummy) https://www.dhat.com/ (Digestive Health Associates of Texas) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
What’s your poo telling you? Maybe you haven't been listening to it, but you should. Since you can’t actually see what’s happening in your gut, your poo is the best clue you have to see what’s going on in there. In this episode, https://www.drmarisol.com/ (Dr. Marisol Teijeiro) shares just how important it is to be the detective of our own health and take a look. Dr. Marisol, aka “The Queen of the Thrones,” is a naturopath with a passion for gut health. She’s been training and educating healthcare practitioners for over 15 years. Dr. Marisol has helped thousands of patients transition from what she calls “The Shit Show” to OWNING their throne. We sit down and talk about a topic that most of us are likely avoiding. This is one of my favorite topics and I wish it was discussed more. Your gut is connected to every other system in your body and to understand it is to understand just how you are functioning. We discuss tips for managing your gut health and taking ownership of your BMs. How well do you know your gut? Drop a message in the comments! In this episode: What the ideal bowel movement (the royal flush) looks and smells like What your stool can tell you about gut problems The mind-body connection and what that means for your bowel movements Dr. Marisol’s colonic protocol and how it can help get your gut back in order All the amazing things that castor oil can do for your body
Quotes: “Your poo is one of the best measures of your health. If you know how to read it properly, you can find out if you have nutrient deficiencies, if you have vitamin deficiencies, whether you have a hormonal problem, an immune system problem, a nervous system problem.” [3:13] “If we want to be healthy, if we want to be vibrant, living, loving, doing everything that we want to to the max, we have to totally understand what our body is telling us.” [10:27] “When you digest, you are not just digesting your food. It’s actually also how you are digesting your life.” [13:39] “We just lead really stressful lives these days, and it’s hard to escape the stress. So the more practices we can incorporate into our daily life that move that needle so that we have less stress and we practice our relaxed state more, the better it is for us.” [31:15] Links: https://www.drmarisol.com/ (Find Dr. Marisol online) Follow Dr. Marisol on https://www.instagram.com/drmarisolqueenofthrones/ (Instagram) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
There’s so much that a strength trainer can do for you, it’s hard to know where to start. That’s why I am thrilled to have one of my favorite people ever to on this episode to talk about some of what he does. When I had to learn to press overhead, Matt Semrick was who I was sent to and how I’ve trained has never been the same since. Just about all I know about strength training, I’ve learned from today’s guest. Matt is an NSCA-CPT and Strong First Level I-certified kettlebell instructor. He’s been training clients for 21 years. Matt is an expert at adapting his instruction to meet his clients where he can help them the most. Today we talk about the way strength training has changed over the years and how Matt has changed with it. Matt puts his focus on training for longevity and exercising to support his clients and himself over the long run, not just for short-term results. We cover that and so many important topics around training in this interview. I learned so much from it and I’m sure you will too! How has your training regimen changed and adapted over time? What benefits have you found from lifting? Let me know in the comments! In this episode: How strength training has evolved over the last several decades Common physical issues that come with a sedentary lifestyle Movement correctives and their importance in strength training The versatility of the kettlebell and why it’s a great starter tool The power breath as an essential part of lifting The qualities to look for when searching for a trainer Why everyone should weight train by lifting heavy things
Quotes: “You can’t really train yourself to less pain through more pain.” [10:57] “It doesn’t have to be crazy, complex, cool stuff to be really hard and challenging and produce a result.” [22:43] “Heavy really does tell you the truth. If you know you can pick up a hundred and something pounds, then you know you can brace up against something and do it.” [39:01] “There has to be a mixture of approaching heavy things and doing some really ferocious stuff with it, but with an eye towards protecting yourself.” [43:21] Links: https://urbanwellnessclinic.com/team/matt-semerick/ (Find Matt online) Enter the Kettlebell book https://www.strongfirst.com/ (StrongFirst) https://originalstrength.net/ (Original Strength) https://www.nsca.com/ (National Strength and Conditioning Association) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Used by astronauts, athletes, and senior citizens in rehab, https://www.vasper.com/ (Vasper Technology) is changing the way many people are strength training. It’s even becoming more popular in office spaces around the world. Sebastian Wasowski, one of Vasper’s creators, joins me today to tell us what Vasper is and how it can help people in all sorts of situations rebuild muscle. Vasper is a game-changing technology that allows people in many different physical conditions to fight natural muscle loss. Sebastian has been helping people access the benefits of Vasper since he created it in a backyard in Hawaii. It has since been adopted by scores of fitness programs and organizations, including NASA and several major sports franchises. Vasper stimulates the body’s production of anabolic hormones by utilizing vascular compression combined with cooling with interval training. With this technology, the user can mimic an intense two-hour workout in 21 minutes without the stress response of a normal high-intensity workout. Have you used Vasper in your training regimen? Is it something you would consider incorporating into your workout? Tell me about it in the comments on the episode page! In this episode What Vasper technology is and how you can benefit from it Who can best take advantage of a Vasper workout The role of growth hormones in preventing and reversing age-related muscle loss What the studies are saying about the implications of integrating Vasper into rehabilitation Combining cold exposure with a BFR workout The importance of active recovery and Vasper’s role in facilitating it by promoting better sleep
Quotes “It’s through the combination of compression and movement that we’re able to mimic the physiology of a much more intensive workout and initiate some of those benefits.” [2:07] “The burn that you would normally feel towards the tail-end of a workout, most users begin to feel that during the first three to four minutes, but without being out of breath, without being overheated, without having extensively overloaded their joints to get there.” [5:28] “We’re also initiating some of the benefits you’d get from intermittent cold exposure.” [18:56] “Just improving somebody’s sleep, just that one tweak, if you can effectively do that… there’s often so much quality of life that comes back.” [22:14] Links https://www.vasper.com/ (Find Vasper online) Follow on Facebook | Instagram Cantu Concussion Center https://www.nasa.gov/ames (NASA Ames Research Center) https://bulletprooflabs.com/ (Bulletproof Labs) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Most people see physical therapy as a response to an injury. Corinne Croce sees it differently. To her, and a growing number of physical therapists, PT is a regular part of life that will help you maintain a strong and healthy body. Corinne is redefining what the physical therapy industry is doing. She is a manual therapist who helps her patients integrate their therapy into different aspects of their daily lives. She is also the lead PT at SoulCycle where she trains instructors and helps them stay in top physical shape. In this conversation, we discuss why most people only go use physical therapy when they are injured or hurting and why that is a mistake. This is especially important for trainers themselves. As someone who has trained hundreds of trainers, Corinne has helped disseminate her message of sustainable physical therapy throughout the industry. Do you integrate regular physical therapy into your daily life? Tell me about it in the comments on the episode page! About Corinne Corinne Croce is a Doctor of Physical Therapy. Corinne received her BA in communications from Arizona State University and her Doctorate of Physical Therapy from New York University. Corinne has practiced for over ten years in Manhattan and currently has her own company, which is in the midst of a big expansion. Corinne is also the in-house SoulCycle Doctor of Physical Therapy. Corinne prides herself on personalized care, client relationships, a whole body treatment approach and encouraging people to look at Physical Therapy as a regular part of their wellness routine. Corinne uses manual therapy and other specialized techniques to achieve great results with her clients: some of her most successful techniques are from certifications in ART, FRR, SMFA, FMS and ANF. Corinne works with movement and strength coaches, and she has completed her Level 2 Precision Nutrition certification to offer clients expertise in all areas of health. Corinne has strong connections in the medical and fitness industry and prides herself on collaborating with the best to bring the best to her clients. Through expert care, guidance and confidence in oneself Corinne trusts everyone is capable of meeting their desired goals and she will do whatever she can to get you there. In this episode Why a physical therapist should be a partner in helping you maintain your health The importance of community and learning from each other What burn-out looks like and how to deal with it when it happens Learning from a wide range of disciplines so that you are armed with all the information necessary to help your clients Growing your own PT business
Quotes “I don’t think physical therapy should be injury based. I think it should be something that is part of your life.” [00:38] “You don’t have to necessarily have to have a physical career in order to need this stuff. Sitting at desks, as we know, can be one of the most straining things on your body.”[15:22] “You’re only as good as you are if you’re taking care of yourself. If you’re burnt out, you’re not going to be good to your clients.” [42:48] Links Send Corinne an email https://www.soul-cycle.com/ (SoulCycle) https://www.precisionnutrition.com/ (Precision Nutrition) https://www.rumble-boxing.com/ (Rumble) Shoe Dog Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Nick Rolnick, a physical therapist who specializes in blood flow restriction therapy (BFR) shares how this technique, if properly applied, has a huge range of benefits for building and maintaining muscle using methods seldom applied through traditional training. After taking Nick’s course in BFR, I’ve started to integrate it into my own practice, and now want to share it with you! Nick works with a wide range of clients to help them build muscle during athletic training or rehab using BFR. He is well versed in the latest research surrounding the topic and views himself as a “human performance mechanic” helping patients diagnose imbalances in their bodies and keep themselves in perfect balance. BFR involves using a class-1 medical device wrapped around the arm or leg to increase muscle oxygen demand to get muscle mass and strength gains at lower intensities than you would need to otherwise. Maintaining your muscle mass is incredibly important. If done correctly, BFR allows you to exercise with less frequency and intensity than you would normally need to. Since it originated in the 1960s in Japan, BFR has been used in rehab and athletic training settings around the world. The research into BFR’s benefits is ongoing and we are constantly learning more about how it can be extremely beneficial in many different circumstances. Have you integrated BFR into your practice? Let us know how it’s going in the comments on the episode page! In this episode What BFR is and who it is and isn’t a good fit for The reasons why maintaining your muscle mass is so important to longevity and quality of life What the research says about standardizing BFR therapy How this therapy can help people strength train during rehab How to explain BFR to patients so that they understand how it works and what its benefits are
Quotes “What blood flow restriction does is it stimulates those muscles so we can get that adaptation with heavy strength-training and heavier lifting, but we can use much less weight and so we don’t put a lot of stress on the joints. That’s really cool from a rehab perspective and also a performance perspective.” [4:31] There’s this sweet spot that BFR can accelerate which is getting to that period of time where we’re trying to create as much effort as possible in the contraction that slows down that contraction and that creates maximum overlap in the filaments in the muscle that signal hypertrophy.” [12:43] “Muscle mass by itself is a predictor of morbidity and mortality, so how well we live our life and when our life ends. So the more that we can have, the better.” [13:59] “Our bodies actually, for the metabolic stress that happens, the lack of oxygen severely stresses that muscle cell and forces the adaptation, which is great, but it's a very novel feeling.” [39:24] Links Follow Nick on Facebook | Instagram https://www.thebfrpros.com/ (The BFR Pros) https://phlexnyc.com/ (Train with Nick at Phlex NYC) https://www.trainingthinktank.com (Training Think Tank) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
There are countless unintended effects of the industrialization of our food. From an animal’s stress hormones to an overabundance of sulfates, all the changes in our food supply have consequences. My guest, Teri Cochrane, has come up with a fascinating, novel, and healthy approach to keeping these harmful elements out of our bodies. Teri is a nutritional counselor and an integrative practitioner. By using muscle testing along with genetic analysis she helps her patients discover their previously unknown imbalances and take action to address them. Her book, The Wildatarian Diet, is the number one new release on Amazon and definitely worth a read. In this episode, we discuss so-called healthy foods that can actually be harming our bodies. You may never want to eat peanut butter again after listening (Sorry!). We also talk about her particular approach to the gluten-free diet which is probably not like what you’d expect. Teri tells us all about her Wildatarian diet and how it can help address and prevent a whole host of problems that result from the modern food chain. She even shares her seared duck recipe! What do you do to avoid the unhealthy effects of modern agriculture? Let us know in the https://urbanwellnessclinic.com/eat-as-nature-intended/ (comments on the episode page)! In this episode How the modern industrialization of agriculture has introduced many harmful chemicals into our diets The role that stress plays in our body’s health How you can figure out what type of Wildatarian diet is best for you How to structure your diet in a wholesome and well-rounded way
Quotes “When you have an amyloid type protein, it’s misfolded, it’s less digestible, the body can’t break it down, and so it ends up accumulating in the tissue.”[2:10] “Viruses are being turned on and off just like genes by our environment and part of that environment is our food supply.” [11:00] “We haven't been able to adapt. Our body and our biochemistry has not caught up with our food supply, how it’s changed in the worst sort of way and also to how our lives have changed.” [12:22] “Be your own self-advocate and listen to your body. The body has so much information to share with us and if you can tune in, you’ll be surprised at how much it’s telling you.” [27:36] Links https://tericochrane.com/ (Find Teri Cochrane online) Follow Teri on Instagram | Twitter https://tericochrane.com/wildatarian-type-quiz/ (What type of Wildatarian are you? Take the quiz!) https://samisbakery.com/product/millet-and-flax-bagel/ (Sami’s millet and flax bagels) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Many people think of chiropractors as simple back-crackers. I know that that couldn’t be farther from the truth. The proper application of chiropractic medicine has many beneficial effects for anyone in training. My guest today, Dr. Richard Ulm is a perfect case in point as he tells us all about his particular approach to this field. Dr. Ulm is a chiropractor with a background in strength training. He sees his practice as a way to treat patients and help them optimize performance. He travels all over the world teaching DNS (Dynamic Neuromuscular Stabilization) and has developed his training programs around this model. Dr. Ulm works tirelessly to bridge the gap between DNS and the performance industry. He is truly interested in getting to the bottom of the causes, mechanics, neurology, and anatomy behind the issues he works with. It was truly educational talking with him today and I know you’ll learn a lot too! In this episode, we discuss Dr. Ulm’s particular approach to working with patients that addresses the whole body, not just the point of pain. We look at how many movement patterns are inborn and neurological. More than anything else this all comes down to early development. We also look at how to find your functional capacity and exercise efficiently within that. Have you seen a chiropractor as part of your training? Tell us all about it in the comments on the episode page! In This Episode What DNS is and how it relates to all the aspects of movement The importance of learning and developing movements from infancy and its lifelong effects The difference between moving efficiently and effectively and what that means for your athletic sustainability Which muscles and systems are the most neurologically fragile and how to avoid problems with them
Quotes “A lot of time the movement patterns that we’re trying to train are so stubborn or resistant to change or they degrade quickly because of the neurology.” [13:53] “When we’re born the skeletal system, the muscle system, the nervous system is under-developed and it’s going to take another two, three, five years to actually develop these systems and that process, if it does not go to completion, is going to manifest itself in movement dysfunction.” [17:44] “When you challenge the nervous system to a certain point, when you exceed a certain threshold, they’re going to resort into a more primitive stabilizing strategy.” [36:45] Links http://www.athlete-enhancement.com/ (Athlete Enhancement) https://www.donsaladino.com/ (Follow Dr. Ulm on) Instagram Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Training smarter is certainly not the same thing as training harder. If you are a trainer, finding the right balance between the two so you can meet the needs of your clients and get them to their peak is not always an intuitive process. Performance expert and self-described gym-dork, https://www.donsaladino.com/ (Don Saladino) and I discuss what it means to train intelligently to meet clients where they need you the most. Don is a trainer of some big-name athletes and celebrities who you might have seen in big screen action hero movies. He is a pro at training his clients to excel in their areas of need instead of pushing them to fit some unadjustable plan. For Don, getting healthy is an internal transformation as much, if not more, than an external and ascetic one. In this episode, we talk about how we define success as a trainer. We get into why it takes a supportive family and a great business team to excel in this field and why it’s important to level-up smartly and build a brand focused on creativity. With this in mind, Don shares some great tips on how to succeed as a trainer. If you are a trainer or even if you just use one, this is an episode not to be missed! How do you train your clients in a healthy and supportive way while also growing a sustainable business? Let us know in the comments on the episode page! In This Episode The mental transformations necessary to getting fit and healthy Why it’s important to take a break from your training from time to time How to train smart by doing “the minimal effective dose” Why the focus on variability in a training program is overblown
Quotes “Be the smartest coach but make things relatable to people. Allow them to have fun with their training.” [9:18] “I do believe even if your body is feeling good you should scale back. You need to give your mind a little bit of a break. You need to go out, eat some burgers and drink a couple of beers and just detach yourself from it. Give your joints a little bit of a break.” [18:48] “I do believe now that if you want to get better at something you have to do it more frequently. But to do it more frequently you also have to cut back on the intensity a little bit.” [38:37] Links https://www.donsaladino.com/ (Don Saladino) Follow Don on Instagram | Facebook https://www.playbookapp.io/ (Playbook App) https://www.driveclubs.com/ (Drive495) https://www.gardenoflife.com/content/ (Garden of Life) https://www.epicured.com/ (Epicured) https://www.on-running.com/en-us/ (On Running) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Low testosterone is a huge concern for many men. We’re still discovering the best science for diagnosing and treating this issue. With so many different voices and studies out there, it can be hard to know just where to start when approaching low testosterone. Good thing we have Dr. Ralph Esposito in here to demystify this topic. He is a naturopathic physician, licensed acupuncturist, and functional medicine practitioner. It’s not every day we come across a practitioner with this much experience in so many different fields. As he puts it, “I have a soft spot for hormones.” I’d say he also has an incredible amount of knowledge. One of Dr. Esposito's most impressive skills might just be his ability to explain complex concepts in a way that we can all wrap our head around. Today we discuss many of the common, and not so common, causes of low testosterone, how to diagnose it, and some effective yet seldom used methods for treating it. If you are a man, or even if you just know one, this is an important episode. Are you concerned with how low testosterone could impact your health? Leave a comment on the episode page! In this episode The importance of managing stress in order to have healthy hormone levels How testosterone affects muscle growth and why androgen receptors are the key element in this Why he bucks the traditional option of supplementing testosterone as a first resort for treatment The top three things that men are doing that contribute to low testosterone Why getting regular full nights of sleep is perhaps the most important thing you can do to maintain healthy hormonal health Why socializing and forming healthy personal connections is more important to your hormonal health than many realize
Quotes “So I realized that naturopathic medicine is the way to genuinely cure and heal the body using nutrition, diet, lifestyle, supplements, pharmaceuticals when necessary, surgery when necessary.” [5:41] “You can’t understand male hormones without also understanding female hormones. But you need to understand the differences in them.” [9:42] “Sleep over everything. You do more damage if you wake up an hour early to try to get an extra hour of training in. If the end goal is to exercise more, then go ahead, wake up early and exercise more. But if the end goal is to improve performance and body composition, then get the extra hour.” [40:40] Links https://doctorespo.com/ (Dr. Ralph Esposito’s Website) Find Ralph on Instagram | Twitter https://dutchtest.com/ (Dutch Test) https://www.kamwostore.com (Kamwo Herbs) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Ben Pakulski, or ‘Pak-Man’ is an IFBB International Federation of Bodybuilding and Fitness professional bodybuilder and shares our belief in the importance of feeding your largest organ, the muscle. As Ben told us, the best nutrition in the world isn't going to be effective if you aren't moving those muscles effectively, and we couldn’t agree more. His constant desire to keep pushing himself got Ben hooked on bodybuilding, and he uses his passion to help his clients focus on how to really challenge your muscles as efficiently and as effectively as possible. Today we talk about the importance of being challenged in your workout and creating a resilient body through variety in training. Ben believes in nutritional intervention to remove toxic burdens, focusing inward instead of on external influences, and why it's important to be uncomfortable in your workout. Have you ever thought about diving into bodybuilding? Let us know your thoughts on Ben’s training regime in the comments on the episode page. In This Episode Sympathetic stress and how it could be skewing your results Using nutritional intervention to remove toxic burdens Some elements that are commonly missing from people’s training programs Learning how to execute exercise specifically for your body Manipulating variables in exercise to gain total control and ownership
Quotes “If we keep doing the same thing over and over and over again, then your only option is to work harder. But if you learn to work smarter and you learn to strategically vary your stimulus, you can very easily manipulate the stimuli with actually less overall work and thereby less overall stress on the system. (5:01) “It all comes down to the autonomic nervous system, and if your body can't be in a parasympathetic state after the gym or when you are sleeping, because you are so riled up. And if you don't have enough time to kind of fluctuate through those natural daily circadian rhythms that require sleep for detoxification of the organs and detoxification of the brain and for optimizing the digestive track, you literally just cant build muscle, it's just an impossibility.” (15:23) “Objectively you need to lay down and learn how to set yourself up to advantage that muscle that you are trying to train. Whether it's your quads or glutes or hamstrings or back, or whatever, you need to learn to set up for your body. And I’ve kind of made my business teaching people how to do that for their body and trying to simplify it as much as possible. And it's really not complicated, it just sounds complicated.” (20:35) “The way we train is the most efficient because the objective is not lifting weights. The objective is how much can I challenge this muscle in the shortest amount of time possible.” (39:47) Links https://www.benpakulski.com/ (Ben Pakulski) Follow Ben on Facebook | Twitter | YouTube | Instagram The Urban Monk Book https://ifbb.com/ (International Federation of Bodybuilding and Fitness) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
For many of us, our wellness journey is heavily skewed towards the physical, mental, and emotional, leaving us spiritually underdeveloped. As Greg Amundson explains, this is a mistake every bit as critical as failing to exercise our bodies and minds. Greg is an authority at the forefront of the wellness world with a breadth of experience and knowledge. He’s a former DEA Special Agent, US Army Captain, CrossFit coach, seminary student, and four-time author. Today, we’re diving into the universal quest for meaning, purpose, and fulfillment. No easy task to be sure! Based on historical teachings and the warrior mindset, Greg is a crusader for turning your attention inward and serving others by leading yourself. He believes that the greatest adaptation for any physical practice happens between the ears and uses his spirituality to inspire his clients and fans. Greg walks us through his view on spiritual practice, how to master the productivity of your own thinking and the importance of being conscious in the words that you speak. He shares his personal journey to finding enlightenment in Christianity, what his newest book is trying to achieve, and how he is spreading a unified message that transcends spirituality and time. What role does spirituality play in your life? Was there ever a time where you felt a lack of spirituality negatively impacted your life? Leave a comment https://urbanwellnessclinic.com/fulfilling-potential-warriors-path/ (on the episode page)! In This Episode How Greg’s parents influenced his outlook on life Rituals to help you tap into your creative process and spirit Understanding how to approach your own spiritual, physical and mental practice Embracing the warrior archetype and self-mastery Why seeking out spirituality is essential for your overall wellness
Quotes “When I reflect on the most creative times in my life, when I was in what they refer to in the warrior tradition as mushin or without mind, without consciousness, in flow state, it's just allowing the Holy Spirit to freely navigate my life.” (5:44) “I think God was up to more than simply reproduction of the species. I think to be fruitful and to multiply could also mean creativity. That your ideas are like seeds and they can sprout and bring forth an amazing harvest that can benefit humanity.” (8:07) “When we embrace the warrior archetype we are more desirous of looking at what we do as much more meaningful. All of the sudden everything has greater meaning. There is no time for the luxury of idle thinking. There is no time for the luxury of idle action or idle speaking, in fact, the more progressive you develop yourself on the spiritual path the more self-aware you have to be” (19:34) “So often we speak without thinking, without real consciousness. And that's such a shame because our words are potentially so full of creative manifesting power. Yet we tend to throw them around aimlessly.” (32:40) “There tends to be great divide, great division, in spiritual path. And yet a true spiritual path seeks unity not division. So religion creates war, spirituality creates union.” (35:41) Links https://gregoryamundson.com/ (Gregory Amundson Website) Follow Greg on Facebook | Instagram | YouTube The Warrior and The Monk Book https://unbeatablemind.com/greg-amundson/ (Unbeatable Mind Episode with Greg Amundson) https://www.breathmastery.com/ (Dan Brule - Breath Mastery) https://gregoryamundson.com/show/ (The Greg Amundson Show) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Knowing about your muscle fiber types is incredibly crucial when it comes to physical conditioning. But just how can you find out what your specific fiber type is so you can use that knowledge to train effectively? The science behind this important topic is still pretty new, but Kara Kilian joins us today to break down this fascinating topic! Kara is on the cutting edge of fiber type science. Her understanding of muscular health goes all the way to the molecular level. She is a Muscle Research Coordinator in graduate school at California State Fullerton. Her current research involves muscle fiber type specific protein signaling in athletes during high-intensity interval exercise. Kara has spent her life dealing with physical challenges and injuries which has sent her on a path of learning about the medical side of athleticism. Whether in the lab or the gym she wants to help athletes reach their top level of fitness. In this episode, she shares her extensive knowledge and enthusiasm for her research and helping athletes train. Have you wondered what your fiber type has to do with your physical conditioning and how you can change it with training? Leave a comment on the episode page! In This Episode The role of AMPK and how it acts as the master energy regulator in your body and how you can activate it in a healthy way How hormonal changes throughout the month play a significant role in training programs for both men and women The way you can take an active role in changing your muscle fiber types and why it’s different for every individual What the muscles of the ideal athlete look like and how you could achieve that through diet and physical conditioning The research behind how resistance training will help you build strength and maintain health for the long-term The common mistakes and pitfalls people make during training and how you can avoid them Why stress is a good thing in training and, in fact, is an essential part in of physical and mental improvement
Quotes “Every factor in your life really determines your fiber type, even your sleep.” [7:16] “Everyone is trying to get rid of stress nowadays, but we got to remember that we need stress to be able to adapt and perform better.” [31:55] “You probably don’t want stress when you're at the dinner table with family, but in training, you need some form of stress, or you don’t adapt.” [49:41] “It’s funny how even just ten minutes a day of something high intensity can change your fiber type, your muscle structure, and your gains.” [53:06] Links https://www.researchgate.net/profile/Kara_Lazauskas (Find Kara online) Follow Kara on Instagram | Facebook Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
There is certainly a lot of confusion out there about just what the benefits of a ketogenic diet are. We are still discovering how this complex diet can help with a wide range of conditions, but just how to apply it is not always clear. Today, Robb Wolf is here to explain the Keto ins and outs. Robb is a former biochemist and author of http://amzn.to/2bn8A8C (The Paleo Solution) and http://amzn.to/2tjHbft (Wired To Eat). After struggling with his own health issues for much of his life, Robb has made it his mission to understand the role that diet plays in managing and preventing a whole range of illnesses. His focus is on how a diet makes you healthier and helps prevent disease, rather than just making you look better. On today’s podcast, we dive deep into many issues and schools of thought surrounding ketogenic diets. We discuss how dietary needs vary from person to person based on a wide range of factors and what that means for you. We certainly are glad that Robb was able to answer our many questions and increase our understanding of this important and complicated topic. What have you wanted to know about a ketogenic diet’s role in managing illness? Let us know in the https://urbanwellnessclinic.com/keto-master-class (comments on the episode page)! In This Episode How the ketogenic diet has vast health benefits that extend far beyond mere weight management The consequences of TBI and how a better diet can help with healing to address the root causes of symptoms The role that different fats have in an individual’s diet and how it varies person to person What cholesterol really tells us and can’t tell us about cardiovascular health How an individual's genetic history is crucial to finding the right diet What “keto flu” really is and what is happening in your body during it The biological reasons why women can adapt to a ketogenic diet better than most people understand
Quotes “If there’s one place that a ketogenic diet shines, it’s in neurological issues.” [15:56] “Even if a ketogenic diet isn’t a perfect fit for you, maybe just a moderate carb, paleo diet, whole food diet is going to be a good fit.” [31:57] “Overly relying on the scale is the primary pitfall. People get that easy weight loss right in the beginning...but if we just go by the scale...people will just get all freaked out and frustrated.” [41:13] “The ketogenic state is a nice anabolic state, certainly more so than an insulin resistant state.” [55:02] Links Take 1 minute to subscribe for free & review Muscle Medicine on iTunes! https://robbwolf.com/ (Find Robb Online) Follow Robb on Instagram | Twitter | Facebook https://www.dnafit.com/ (DNA Fit) https://ketogains.com/ (Ketogains) http://amzn.to/2bn8A8C (The Paleo Solution) http://amzn.to/2tjHbft (Wired To Eat) https://urbanwellnessclinic.com/keto-master-class (Check out the full show notes for this episode here) https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
You probably already know there are a lot of variables when it comes to fat loss, and probably as many different nutritional strategies to match. Since no two people have the exact same needs, how do you weigh all the variables to find the ideal diet? What you need is a knowledgeable expert, and on this episode, Holly Baxter is going to break down exactly how to think about individualized weight loss. Holly Baxter is a practicing dietitian who specializes in flexible dieting. She is the Director of Nutrition for BioLayne LLC and owns her own nutrition consulting company. As if that weren’t enough, she is also a competitive bodybuilder with two world championship wins. We are so excited that Holly is here today to share her knowledge of healthy dieting with you! On today’s episode, we talk about Holly’s approach to flexible dieting and the science behind eating right for your metabolism and goals. It’s not easy to achieve the perfect dietary balance, but after our talk, we feel more confident that anyone can find their ideal and healthy diet. Have you tried flexible dieting? How has it helped or what challenges have you encountered? Let us know in the comments! In This Episode The complexities of dieting and how you can do it in a healthy and effective way Common misconceptions about the best way to diet and why you should literally follow your gut Calculating a your daily energy needs and how they vary from person to person How to strike a balance between finding your proper diet and still being able to eat your favorite foods. The importance of having an open mind when starting a flexible diet, so you can eat the foods you had thought were taboo in a healthy way The single most important nutrition variable and what it means for your health
Quotes “There are so many different dieting strategies out there that can achieve fat loss, but each of these are basically doing the same thing, which is some form of calorie restriction.” [4:29] “Flexible dieting is something that enables you to eat everything. It’s just about knowing what your daily body energy needs are while hitting a certain ratio of proteins, carbohydrates, and fats. It gives people a much better relationship with food.” [5:52] “I think that people have to track at some point in their lives to have an understanding of what’s in their food.” [26:49] Links Take 1 minute to subscribe for free & review Muscle Medicine on iTunes! https://hbnutrition.com.au/ (Find Holly Online) Follow Holly on Instagram | Youtube https://www.biolayne.com/ (BioLayne LLC) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Any physical trainer will tell you that making progress towards your performance goals is empowering and liberating. But just how do you integrate all the many aspects of reaching these goals? You need to have not only the right training program but also the right mindset. Artemis Scantalides joins us to share her journey down this road and how she helps others achieve their fitness goals. Artemis Scantalides started out as a ballet dancer but has since earned her black belt in Kung Fu and has completed the Iron Maiden Challenge. Her passion for strength training inspired her to open her own hardstyle kettlebell and training gym. She now lives in Las Vegas and works part-time for Cirque du Soleil as a Performance Conditioning Specialist, and trains clients in person and online through her company, Iron Body Training Systems. Artemis created her own strength training workshop series for women, I Am Not Afraid To Lift. With all this experience she knows a few things about training and fitness and shares some nuggets of wisdom with us. In this episode, we talk about her accomplishments and challenges while participating in weightlifting events. Artemis shares how she strives to empower women through strength as she continues and show them that they shouldn’t be afraid to lift weights If you’ve ever thought about weight training and setting performance goals, we discuss why it’s an empowering experience. We’re certainly inspired after speaking with Artemis and are certain you will be too! Are you interested in weight training but something is holding you back? Leave a comment! In This Episode Specific challenges and rewards of participating in weightlifting events How to transition from one field of physical conditioning to another How making progress in performance goals can be empowering and liberating Addressing nutrition issues so that you get the proper fuel you need without letting it rule your life How you can take the first steps in your physical conditioning journey
Quotes “This was a really great performance goal for me to work on. Can someone my size get strong enough to complete the Iron Maiden challenge? Well, let’s see.” [13:13] “I like to lift and I like to develop muscle and I want to help other women learn to love their muscles and learn to love to lift.” [33:17] “If they (women) want to see ascetic changes in their body then they need to lift and build lean muscle so they can burn more calories at rest.” [42:16] Links Take 1 minute to subscribe for free & review Muscle Medicine on iTunes! https://ironbodybyartemis.com/ (Iron Body By Artemis) http://www.instagram.com/ironbodybyartemis (Follow Artemis on Instagram) https://www.performbetter.com/ (Perform Better) http://frnation.com/ (Fitness Revolution Nation) https://www.cirquedusoleil.com/las-vegas (Cirque du Soleil, Las Vegas) https://www.strongfirst.com/ (Strong First) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
We often hear a lot about the connection between protein intake and healthy muscles. With all the different and often conflicting sources of information out there, it can be hard to grasp just exactly what the good science is. In this episode, we talk with my friend and mentor Dr. Donald Layman. He helps us make sense of the information out there related to protein and building healthy muscles. Dr. Layman is professor emeritus at the University of Illinois where he researches the effects of protein on the metabolism. He has a firm grasp of the history of protein research and the source of many common myths that surround protein and diet. Today we sit down to talk about why the production of dietary protein has been demonized throughout recent history and why animal protein is an important source of nutrition. We also discuss why studying the negative outcomes of diseases is less helpful than studying how to build healthy muscle to begin with. If you’ve been wondering which diets are best for building muscle mass and which are mere fads based on incomplete research, Dr. Layman shares a ton of insight and expert knowledge on today’s podcast. Have you been wondering which diets are bunk and which are grounded on sound research? Let us know in the comments! In This Episode The history of protein science, its roots in the agricultural sector, and how this affects our understanding of protein today How to make protein turnover more effective in muscle and what diet best helps this The limits of relying totally on animal testing The relationship between protein intake and mTOR production and why it is critical to understand this Why it matters when and how often we consume protein and just how it relates to exercise Why protein matters for more than just building muscles and how it is crucial for immunity, vasodilation, blood pressure, and so much more
Quotes “100 years ago when people were more active you could get along on relatively little protein... Now that we’re in more stressful modern societies, you have to work at getting exercise, and we’re living longer too, so protein becomes a lot more important.” [1:43] “We know that having large healthy muscle mass makes you more able to handle the stresses we encounter. In an accident or surgery or heaven forbid something like cancer your survivability is directly related to muscle mass.” [19:21] “One of the cool things that is important for people to understand is that the protein in our muscle turns over, we replace all of them, about every 30 days. So in the course of a year, you're going to replace your entire body protein at least six times. That's a pretty crazy idea.” [27:00] Links Take 1 minute to subscribe for free & review Muscle Medicine on iTunes! Email Dr. Donald Layman at: dlayman@illinois.edu https://twitter.com/donlayman (Follow Dr. Layman on Twitter) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
You know that feeling you get when you’re studying up on human anatomy? Well, if you’re like many people, it’s probably not excitement. If only anatomy was as exciting as it is important. Well, our guest today, Dr. Kathy Dooley, is about to kick anatomy up a notch. Dr. Dooley is a chiropractor, but not like any you’ve probably heard of before. Think of her more as a fusion of chiropractor, anatomist and movement specialist. Or as she puts it, she’s a chiropractic rehabilitation specialist. Dr. Dooley wears many hats. She’s an instructor at Albert Einstein College of Medicine and Weill Cornell Medical College. She co-owns a gym in Manhattan as well as her own anatomy education program https://www.immaculatedissection.com/ (Immaculate Dissection). A true evangelist for anatomy, Dr. Dooley is here to share just an ounce of her vast wisdom with us. On today’s podcast, we discuss her holistic approach to helping her patients. From the simple (or maybe not so simple) act of breathing, Dr. Dooley shows us how every aspect of anatomy is interconnected. One of the main goals in her practice is translating seemingly complex topics to her patients in ways that they can understand. That way that can take the lead in managing their own health. We certainly have more enthusiasm for the wonders of the human body after our chat, and think you will too! What’s your experience with studying human anatomy? Do you take a holistic approach in your practice? How do you explain complicated concepts to your patients? Let us know in the comments! In This Episode Why taking a holistic approach to well-being is vitally important How mobility, stability, and strength is the essential trifecta to well-being The importance of breath and why the act of breathing should be a regular and mindful practice How to help your patients take control of their own health by being their humble guide How teaching makes you a better practitioner and keeps you constantly curious
Quotes “Putting restrictions on oneself when it actually puts you at risk of getting hurt can actually be a very good thing for your longevity.” [9:32] “With every breath you take, you have an option of connecting mind and body” [14:19] “The body hates to fail. It only learns from failure but it hates to do it.” [30:39] “The better you know anatomy, the more common ground you have with every profession. Whether it’s nutrition, acupuncture, dental, medical. If everyone has a common vernacular and a common ground then there is a place for us to start a discussion. [33:36] Resources Take 1 minute to subscribe for free & review Muscle Medicine on iTunes! http://www.drdooleynoted.com/ (Find Dr. Kathy Dooley Online) https://catalystsportnyc.com/ (Catalyst S.P.O.R.T.) https://www.immaculatedissection.com/ (Immaculate Dissection) http://graycookmovement.com/?p=29 (Gray Cook) https://neurokinetictherapy.com/ (Neurokinetic Therapy) Thieme Atlas of Anatomy Essential Anatomy App Gray’s Anatomy, British Edition https://www.jospt.org/ (Journal of Orthopaedic & Sports Physical Therapy (JOSPT)) Clinical Anatomy https://www.thespinejournalonline.com/ (The Spine Journal) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
There are so many options out there when it comes to keeping athletes at peak-performance that it’s hard to know where to start. Balancing exercise and nutrition with all the other factors of an athlete's life is complicated. Luckily, we’ve brought in Shawn Arent, the expert on this topic to share some of his extensive knowledge and experience with us. Dr. Shawn Arent is a professor of kinesiology at Rutgers University, where he is the Director of the Rutgers Center for Health and Human Performance. He’s also the president of the International Society of Sports Nutrition. He’s been training young athletes for years and joins us today to tell us all about it. On this episode, we talk about how to measure an athlete’s performance and prescribe exercise and nutrition regimens that keep them healthy and at the top of their game. We discuss several topics that are often misrepresented to the point of confusion and dive deep into the cutting edge of sports fitness. How do you keep track of athletic fitness? What trends in fitness do you subscribe to? Let us know in the comments! In This Episode What are the best foundational strategies for athletic exercise and nutrition Methods for monitoring an athlete’s exercise, nutrition, and stress and how to use that data effectively How to specifically help college athletes with their unique and complex requirements Why focussing on optimal levels isn’t useful and why it's better to look at an individual’s particular circumstances How to use biomarkers and performance markers to keep athletes at their peak and prescribe the best training and nutrition regimen possible Which supplements are best for athletes and how the research supports the data
Quotes “When you fix an athlete’s diet and their recovery strategies, they quickly realize that they have been existing in a world where they were tired but they just thought that was a natural product of their training. All of a sudden they feel good. It’s a completely different revelation.” [6:02] “We don’t necessarily look at what’s the ideal level but what’s the relative change for that athlete as well.” [18:55] “There is certainly an aesthetic concern [to training] and I find that the sooner you acknowledge that, help educate on it, don’t dismiss it, but take it into account with everything else you're doing it's easier to get the athletes to follow along” [39:00] Resources Take 1 minute to subscribe for free & review Muscle Medicine on iTunes! Find Dr. Shawn Arent on Facebook | Twitter | Instagram Rutgers Center for Health and Human Performance https://www.sportsnutritionsociety.org/ (International Society of Sports Nutrition) https://www.blueprintforathletes.com/ (Blueprint for Athletes) http://www.questdiagnostics.com (Quest Diagnostics) Check out the full show notes for this episode here https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube
Let me guess, you're sick of the endless wellness fads that blow up on the internet, but don't actually work for you. Yeah, us too. Muscle Medicine shines a light into today's health and wellness trends and debunks the myths surrounding nutrition and exercise with sound science to deliver actionable tips for you to use every day. Follow your host, Dr. Emily Kiberd, Chiropractor and movement expert as she interviews industry leaders on their simple and effective strategies to live a healthy, empowered life. Resources: Take 1 minute to subscribe for free & review Muscle Medicine on iTunes! https://urbanwellnessclinic.com/ (Urban Wellness Clinic) Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube