Emily Kiberd: Working Out with Hashimoto's: How to do it right!

Inspired Living with Autoimmunity

In today's episode, Dr. Emily Kiberd shares her experience and expertise with us regarding the right way to work out with Hashimoto's Thyroiditis, or any autoimmune disorder.

Dr. Kiberd is a chiropractor, mother of two, and the creator of Thyroid Strong; a workout program for women with Hashimoto's to learn how to work out without the burnout. She put her own Hashimoto's into remission, and now helps other women do the same.

Dr. Kiberd shares her all too familiar journey with hypothyroid and challenges in getting a proper diagnosis. Like so many, she was told that she was tired and had brain fog because she was a new mom. Once properly diagnosed and making the lifestyle changes needed to begin healing, she continued to struggle to lose weight. Turning to aerobics and intense exercise didn't help.
Once she switched gears and focused on a resistance training routine to fuel muscle, she began to get results with greater ease than imagined.

Why most doctors have it wrong:

Often those of us with autoimmunity are told to only do gentle exercise such as stretching, walking, or gentle yoga or pilates. Dr. Kiberd has a completely different approach. We need to fuel muscle, which is the largest endocrine system, in order to improve metabolism, reduce inflammation, and support soft tissue to improve pain.

With hypothyroid, systems are slow and we don't turn over tissues as quickly as other people. Regeneration takes longer. It is imperative to avoid overuse injuries.
Tendons also get stronger under load, which is why resistance training is so important.

Frozen shoulder syndrome is often related to hypothyroid, not injury. Stretching isn't the answer.

Ask yourself...
What is not moving enough (stiff)?
What is moving too much (hyper-mobility)?

Hyper-mobility is a common issue with autoimmunity.
It can be assessed using the Baten Score.

Doing the basics consistently is key!

Using kettle bells, low reps and rest period in between is key.
Dr. Kiberd typically starts clients off with two 12 kilo bells, equivalent to 50lbs. It may sound like a lot, but LOW REPS!

All of the power you need is in there!

Don't be under a load for more than 20 seconds.
Don't suck your belly in for "skinny belly".
Use an audible exhale to tap into your power.

Check out Thyroid Strong for the six or twelve week program!

#1 thing to do:

Get enough protein to build muscle. 30 grams per meal.