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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...