Latest / Health with Hashimoto’s - Thyroid or Immune Education for Autoimmune Thyroid Disease / 097 // Don't Let Summer Fun Derail Your Health: Start Small, Start Now

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097 // Don't Let Summer Fun Derail Your Health: Start Small, Start Now · Health with Hashimoto’s - Thyroid or Immune Education for Autoimmune Thyroid Disease

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  School is letting out, summer vacation is starting,
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  family vacations are being scheduled, time away, up at the cabin,
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  up at the lake, on a boat, whatever you have planned, it's all going to happen
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  soon, at least in the Northern Hemisphere.
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  If you're in the Southern Hemisphere, I don't know, do you go back to school now?
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  Is it like, I know it's your fall time, I'm not sure. But either way,
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  it leads to this number one reason or excuse that I hear or obstacle that I
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  hear from people when they're thinking about making changes.
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  And that is, I will do it after X, Y, Z, fill in the blank.
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  I can start this new program after summer vacation. I can make this dietary
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  change after this holiday get-together.
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  I can start, you know, fill in the blank, whatever health change you're trying
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  to make after fill in the blank, whatever thing you have coming up. And here's the problem.
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  It can sabotage our health efforts. And that is what we're going to talk about
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  today on the Health with Hashimoto's podcast.
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  Thank you so much for joining me. I'm Esther. I am the mom of four boys,
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  wife to an amazing husband.
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  We live out in the country and my kids are having so much fun outside.
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  You might be able to hear the four-wheeler in the background.
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  One of my boys, I think he was going to, well, I really don't know what he's doing.
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  He's running around having a lot of fun. And that's what this season is.
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  School just let out and everybody is having fun.
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  And as you know, you can have more fun when you have more energy.
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  And what does Hashimoto's suck out of us? Energy.
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  We need more energy. And the Hashimoto's, it sucks that energy from us.
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  It sucks the life out of us. At least that's what some people say.
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  That's how you feel. I totally get it.
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  Because you need every single cell turned on.
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  And when your thyroid is working optimally, when it's putting out enough thyroid
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  hormone, then every cell is turning on.
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  It has the little ignition switch turned on.
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  And when your Hashimoto's, when your immune system is attacking your thyroid
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  and your thyroid is not producing enough thyroid hormone, or when your body
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  is not converting it to a form that's able to be used, then your cells can't turn on.
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  And if your cells aren't working, then your organs and tissues are not working
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  and and you are not working at least optimally.
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  But there are real things coming up. All those things that I listed, they're real.
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  And you're not just gonna skip summer vacation. You're not just gonna skip the
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  holiday family get-together, 4th of July, or we just had Memorial Day.
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  You're not gonna just skip that.
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  Life, living life so that you can get healthy, right? The goal of being getting
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  healthy is being able to live life.
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  So we want to do both of those. And what is it for you? What is coming up?
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  What are you going to do this summer?
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  I live in Minnesota and my fourth grader had to do a state report for school this year.
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  I believe it is like mandated by the state that every single kid in Minnesota
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  studies our state at least once in their elementary years.
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  So as he was learning facts and statistics about our state, I learned something new.
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  And it is that Minnesota has the most boats per capita of any state.
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  I believe they said we have about two boats per household.
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  I can't remember for sure. It's a lot. And if you know the state motto of Minnesota,
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  it is the land of 10,000 lakes.
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  In fact, we have more coastline than any other state, even more than California.
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  We have a ton of coastline because we have a lot of lakes.
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  And that means there's a lot of people who have cabins up north usually or on
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  a lake, and a lot of people go to the cabin or go to the lake.
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  And it's always special.
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  And I love that. Keep doing the special things.
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  Don't let it sabotage your health. At the same time, we can't let it delay our health either.
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  So maybe it's summer vacation for you. Maybe you just go Go to the lake as much as you can.
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  Maybe it's like every weekend you escape to the lake. That's awesome.
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  Get out there. De-stress. Do the things that relax you and the things that energize
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  you, the things that fill your cup.
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  Maybe for you, it's not the lake. Maybe you don't have a boat or a cabin,
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  but maybe you're going on vacation and you've been planning this vacation for so long.
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  You've been making all of the lists. You've been making the schedule.
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  You've been making the map, the plan. Right?
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  Everything. You're trying to figure out how to make it as special as possible.
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  And we want to celebrate that. I want you to do the things that light you up,
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  create the memories, do the things that give life, life.
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  Or maybe for you, it's the holidays. Maybe you have a really big like 4th of
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  July bash every year, or you have a family reunion.
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  Everybody from all over the world comes together to celebrate your heritage.
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  Or maybe like my family, you have birthday season. We have birthday season.
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  In fact, we're starting it today as I record.
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  Actually, we started yesterday. We had to start early. Birthday season for us
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  is four birthdays within 30 days.
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  And three of those all happen within, I think it's a week's time.
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  There are six of us in the family. And like I said, four of them are all grouped together.
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  But just because the birthdays days are grouped does not mean the celebrations
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  are grouped. Every boy gets their own cake.
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  So in 30 days, we have at least four different cakes.
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  And then there's also a combined birthday party where they get to invite more friends.
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  And so then there's another cake. So that's five cakes in 30 days. That's a lot.
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  And I totally understand that sabotage when you're trying to look at health
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  changes, and there's something coming up. I mean, five cakes in 30 days.
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  That's coming up in my immediate future. And I get to decide what to do with that.
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  And so do you. What is coming up in the next little while that you might be
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  tempted to say, I'm going to start making health changes after whatever it is?
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  Those things are important. You know what else is important?
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  Your health. And when you delay your health because of something that's coming
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  up, there are some unintended consequences.
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  And one of those, the impact of delayed goals is a cycle of inaction.
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  It can lead to you feeling frustrated and helpless.
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  And you might not even know why you feel frustrated and helpless in your health.
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  And some of that comes down to delaying your health because of certain events
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  or things that are coming up.
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  I remember one of my friends, she wanted to hire me to help her get healthier.
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  And every time we talked about it, it was always well after XYZ,
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  it was almost always a family get together for her.
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  Her family is very active, a big extended family, and they get together a lot
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  and celebrate and that's awesome.
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  And she would always tell me, well, I want to do this and I want to prioritize
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  my health, but I can't until after and she would list the next family get together.
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  And then the next time we would talk, it was the same thing,
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  except it was another family get together.
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  And there's absolutely nothing wrong with family get togethers.
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  I love that she was so present with her family,
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  but you have to figure out how to do both because she constantly delayed her
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  goals of health because of what was coming up.
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  And so she felt frustrated and helpless, like she couldn't achieve her goals,
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  her health goals, because of, well, she was putting it off for those family get togethers.
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  And again, there's no shame and there's no guilt in celebrating and living your life.
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  But we have to figure out how to do both things together, to prioritize our
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  health while celebrating and while doing the momentous things.
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  So one thing, one impact of delaying your goals is feeling frustrated and helpless
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  because of that cycle of inaction.
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  And another one is you just have less confidence in your ability to make the
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  action or to achieve your goals.
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  And again, this is not conscious. It's subconscious.
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  You might not realize that you delaying implementing change is causing you to
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  have less belief in your ability to make change.
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  And it makes sense that you would have less confidence in yourself because every
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  time you think about making a change, you put it off.
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  And so then your brain is like, yeah, no, we're actually not going to do that.
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  You don't feel as confident in it.
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  It decreases your self-discipline and you start to feel stuck and stagnant.
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  All of these things are unintended. None of them are things that are conscious.
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  They are all under the surface.
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  And the final consequence that I'll talk about of delaying your goals is that
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  you increase your stress.
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  And we've talked about stress so much because stress impacts your health.
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  It impacts your autoimmune condition. It impacts everything.
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  And why is there a stress connection? it's because
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  you know that there are things that you could be
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  doing and you're not doing them and then
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  you feel stressed or you feel
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  like that weight of the shoulds I know I should be doing something I want to
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  be doing this and I'm not and that is a stressor and we do not want to increase
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  our stress in a couple weeks I'm going to give you a list of simple strategies
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  that you can do over the summer.
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  But you know what? Every single episode for this podcast, the Health with Hashimoto's
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  podcast, I always try to give you simple and sustainable strategies because
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  that's what we need. We all have busy lives.
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  It's not just in the summer. We all wear so many different hats and there are
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  so many things going on and so many things on your to-do list.
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  You need simple things that will get you a quick win.
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  Have you gone through the Hashimoto's Decoded course yet. It's free.
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  And if you binge it, it only takes you an hour.
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  And I heard from somebody the other day that it's a little overwhelming.
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  And that was not my intent.
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  The goal of the Hashimoto's Decoded course is to give you the root causes so
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  that you can take action.
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  And the solution, if you do feel overwhelmed, as you see that list of like eight
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  to 10 different root causes, the solution for that overwhelm is the next course,
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  which is the Holistic Hashimoto's course.
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  So I never want you to feel overwhelmed. I never want to increase your stress.
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  And I do see how giving you all of the root causes could cause that because
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  all of a sudden you're like, oh my goodness, there's like 10 different things. How do I approach those?
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  But that's why I created the holistic Hashimoto's course to take the overwhelm
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  out of it, to take the stress out of it and to give you a simple step-by-step,
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  like this is what you're going to do this week and give you solutions to the root causes.
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  And of course, you can stop with just Hashimoto's Decoded.
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  It's free and it's going to give you the root causes and then you can work on them on your own.
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  But I want you to know that within the holistic Hashimoto's course, I give you quick wins.
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  I try to take the overwhelm out because we do not need to increase our stress,
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  especially when it's the beginning of summer or if you're in the Southern Hemisphere,
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  it's the beginning of fall.
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  Winter, I guess. And there are things to do. I know you have things to do.
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  And that's why I created the Holistic Hashimoto's course to be simple,
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  to be able to fit into your days and weeks because I know you're busy.
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  You don't have a lot of time.
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  So take Hashimoto's Decoded. It's going to take you about an hour and then enroll
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  in the Holistic Hashimoto's course where it's going to take the overwhelm out of it.
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  It's just going to give you simple step-by-step instructions to deal with each of those root causes.
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  So don't put it off. Do not say, oh, I'm going to start on the holistic Hashimoto's
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  course after summer. I'm going to start after this vacation.
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  I'm going to start after whatever it is.
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  Don't put it off. Start today because it's going to be simple.
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  I'm not going to overwhelm you. You will be able to fit it into whatever's coming
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  up, whether you you have a vacation coming up, whether you have just a like all flustered routine.
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  I mean, nothing is normal when the kids are out of school and you have to figure out everything.
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  You have friends coming over, kids are going over to their friend's house, you have parties,
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  you have get-togethers, you have, like I said, the cabin or the lake,
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  whatever it is in your summer, I assure you that the Holistic Hashimoto's Course
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  is going to be able to fit into whatever it is.
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  That is why I designed it because I know you're busy
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  and that is what I want to leave you with if you've
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  ever thought I will start xyz after
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  xyz try switching it to this thought instead start small start now I can start
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  small I can start now what does that feel like if you say that to yourself I
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  can start small and I can start now what does that mean you're going to do.
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  For starting small, what does that look like? Maybe for you,
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  it means you're going to take some deep breaths from your belly before every
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  meal and before bed, because that's going to change your stress.
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  It's going to change your physiologic response to everything.
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  It's going to shift you out of stress mode into rest and digest mode.
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  So your gut is going to be better when you're eating in that mode,
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  in the rest and digest, and you're going to sleep better when when you're in rest and digest.
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  So maybe for you, taking some deep diaphragmatic breaths before every meal and
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  before bed is how you are going to start small, start now.
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  Maybe for you, it's increasing your veggies because you know that you need more fiber in your diet.
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  That's going to help your gut. You know that your liver needs more support.
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  That's going to help your autoimmune condition and your hormones and your estrogen
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  and everything. Your liver is so important.
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  Maybe for you, it's that you're going to increase your veggies,
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  you're going to increase maybe a specific type of veggies, or you're going to
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  try to visit your farmer's market
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  this summer and increase the number of colors that you eat in the week.
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  Or maybe you're going to try some new vegetables.
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  What is it for you? How are you going to start small? Start now.
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  What can you do to start small, start now?
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  Can you incorporate your goals, these small goals that you're going to start
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  now, can you incorporate them into your existing routine?
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  You will always have more success when you're trying something new,
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  when you attach it to something that you already do, because then it has an
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  anchor, it has a trigger.
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  Like maybe you always go to the farmer's market or you always go to where that farmer's market is.
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  And so you're going to start small, start now, you're going to pull into the farmer's market,
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  you're going to park near it and you're going to wander around and you're going
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  to pick up a vegetable and you're going to ask their grower because that's one
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  of the things about farmer's markets is that they love to help you use whatever they're selling.
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  So they're not going to just like usually, at least most of them,
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  They're not just going to have it there and just let you pick it up and just
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  go on your merry way if you need help.
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  Of course, they will let you buy it and go on your merry way.
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  But if you need help, they love to help you figure out like,
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  how do I prepare this? What kind of meal is it good in?
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  What do I do with this strange vegetable I have never heard of?
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  They will help you and they'll tell you maybe some of their favorite recipes or where to look them up.
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  Or if start small, start now.
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  Vegetables isn't your thing. Maybe you want to do the breathing.
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  So start small, start now, attach it to an existing thing while we're attaching it to a meal.
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  When you sit down to eat a meal, hopefully you're sitting down,
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  maybe you already are in the habit of giving thanks before you eat.
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  And a side note, they have done research on that and people who have expressed
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  gratitude before a meal, whether it's prayer or gratitude to the cook or somebody,
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  buddy, people who express gratitude before they eat tend to eat healthier.
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  Overall. It's crazy. So express gratitude before you eat and take some deep
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  breaths. That's what you're attaching this.
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  Can you hear my roosters? They are very excited about the nice day today.
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  Maybe you're attaching that deep diaphragmatic breath to when you sit down to
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  eat, when you first look at your plate, or maybe it's after you give thanks
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  or before you give thanks. things.
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  Attach your goal, whatever it is, where you're starting a small,
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  starting now, attach it to something that you already do because it will make
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  you more successful in maintaining your small start.
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  And I encourage you, start today.
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  Don't put it off. There will always be things coming up. Always.
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  Because that's the world we live in. There are always always things that are
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  coming up. And that is a blessing.
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  Love that we get to have so many things in our life. We get to celebrate with
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  people. We get to be with people.
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  We get to have so many special occasions.
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  And don't let them sabotage your health by putting off your health until after
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  that occasion, because there will always be another occasion.
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  So start small. Start now. start today.
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  Come over to the Health with Hashimoto's app and join the community and tell
• 18:18
  us what are you going to do today?
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  What is your start small, start now goal?
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  I would love to hear it. And I would love to welcome you to the community.
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  And of course, if your start small, start now goal is to complete the Holistic
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  Hashimoto's course, it takes about four weeks. and every single thing is fairly simple.
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  You're going to find the link down below in the show notes. It will take you
• 18:44
  to the app, which is for Apple users.
• 18:47
  It's in the Apple app store, health with Hashimoto's and for Android users.
• 18:51
  It is not a standalone app in the store yet, but you'll find the link down below in the show notes.
• 18:57
  And I encourage you to take Hashimoto's Decoded.
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  And then immediately start small, start now, join the Holistic Hashimoto's course
• 19:07
  so that you can create better health still in the summer.
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  Don't put off your health. You are worth it. And you can start small, start now.
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  This podcast is for informational and educational purposes only.
• 19:20
  Please discuss any concerns and plans with your trusted healthcare professional.
• 19:24
  If you found this episode helpful, will you please share it with a friend?
• 19:28
  I'll see you next week on The Health with.
• 19:30
  Music.