The Hashimoto's Roadmap

In this episode, I'll share some personal stories and insights from my own journey towards body confidence.

We'll also explore three game-changing strategies that have transformed the way I view and feel about my body.

Personal Stories: The Rocky Start

• My journey towards body confidence began with a challenging period in my life.
• Becoming a mother at a young age and being in an unhealthy relationship triggered negative thoughts about my body.
• These experiences led to disordered eating habits and an unhealthy obsession with exercise.

Seeking Help and Healing

• Recognizing the need for help was a turning point in my journey.
• I sought therapy and guidance from coaches to address my mindset and body image.
• It's crucial to understand that healing is a gradual process that takes time and effort.

Strategy 1: Styling the Body

• One of the pivotal strategies that improved my body confidence was finding inspiration from mid-sized fashion influencers on Instagram.
• These individuals had bodies more similar to mine and taught me how to style myself in ways that made me feel comfortable and confident.

Strategy 2: Embracing Comfort

• Comfort plays a vital role in feeling confident in your body.
• I pay close attention to how my body feels during different hormonal phases and choose clothing that aligns with my comfort.
• Establishing a morning routine, even a simple one like makeup application, can significantly impact self-esteem.

Strategy 3: Strength Training

• Strength training isn't just about physical strength; it's about mental and emotional strength too.
• Challenging my body with weightlifting and resistance exercises has improved my physical well-being and bolstered my self-confidence.
• If you're new to strength training, don't worry; you can start with shorter workouts and gradually progress.

The Power of Feeling Good

• Feeling good in your body can lead to positive changes in your health behaviors.
• It's important to understand that you don't have to love your body all the time; body neutrality is a valid and empowering state.
• Focus on feeling good, as it can act as a catalyst for change.

Body Autonomy and Final Thoughts

• Your body, your choices – it's crucial to have the autonomy to make decisions about your body based on your desires and goals.
• There's no one-size-fits-all approach to body confidence, and open and honest conversations about it are essential.
• Your journey is unique and beautiful in its own way.
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This week is a powerhouse of an episode.

Today, I'm joined by Kate, Supercoach for coaches the founder of Operation Tigger, a program designed to help people tackle the emotional and physiological impact of seasonal changes. Whether it's the winter blues or the fluctuating eating habits tied to seasonal changes, Kate shares powerful insights and real-life stories that will hit home for anyone who's ever found themselves in a seasonal slump.

Kate Solovieva is a life coach with over ten years of experience, having worked with 1,000+ clients and having mentored 200+ coaches. Her academic background includes undergraduate and graduate psychology degrees, focusing on health and stress management, as well as post-graduate degrees in trauma and cognitive behavioral therapy. She is also a writer, and a mom.

• Understanding how seasonal changes impact your mood, behavior, and overall health.
• The importance of separating what is within your control from what is not.
• The power of community: How Operation Tigger is like a much-needed friend during tough times.
• Learn how to embrace the cyclical nature of your well-being rather than expecting linearity.

• Meet Kate and learn about the origins of Operation Tigger.

• Discussion on the hidden patterns and behavioral changes associated with different seasons.

• Practical advice on how to exert control over your surroundings during challenging times.

• How Kate's own life has been transformed by creating and facilitating the program.

• If you're a health coach or a wellness professional, you won't want to miss the part where Kate discusses her mentorship for professionals in the field.

• Kate's must-read newsletter and how to sign up.

In this podcast episode, host Natalie Guevara delves into the battle between consistency and perfectionism, a struggle many of us face, especially when dealing with health issues like Hashimoto's or PCOS. Natalie emphasizes that perfectionism often holds us back from making progress, as it sets impossibly high standards.

Our brains tend to operate in all-or-nothing modes, making it challenging to embrace gradual change. Natalie likens stepping out of your comfort zone to reaching out of a window, where small steps are crucial. She stresses that change happens in the gray area between perfection and giving up, and that it's essential to acknowledge and trust our ability to keep promises to ourselves.

Rather than seeking perfection, Natalie encourages listeners to celebrate small victories and focus on progress, even when conditions are less than ideal. She reminds us that our lifestyles are both the problem and the solution, and that conditions like Hashimoto's and PCOS don't negate the power of lifestyle changes.

Ultimately, Natalie's message is clear: let go of perfectionism, embrace consistency, and watch how it transforms your life. Progress, not perfection, is the key to personal growth and success.

I am SO stoked to be sharing this episode with you all today! Todays episode is an interview with Mark of the Badass Lifters Podcast.
Mark is an weight-neutral online strength coach. Instead of focusing on weight loss or training to change your body, Mark focuses only on making you a strong confident lifter and helping you enjoy the lifting experience.

Follow him on IG @training.strong.women

Today I am sharing the replay from my Masterclass back in May of this year.

I hope you enjoy learning more about Hashimoto's and how it's impacting YOUR life.

In this candid episode, I share about my transformative journey during the past 12 months, postpartum. From the ups and downs of my health, nutrition, and fitness journey to the pivotal moments in my evolution as a coach and a nutritionist, I open up about my experience supporting women with Hashimotos and PCOS.

I delve into my personal struggles with confronting uncomfortable truths, including the realization that some beliefs that I once subscribed to as a coach no longer align with my current perspective. Unpacking these hard-hitting realities has been both enlightening and unsettling, propelling me to confront my past misconceptions and evolve for the better.

I also discuss my ongoing development of the Hashimotos Lifestyle Roadmap, shedding light on the transformative process of gaining a deeper understanding of the women I serve and their unique journeys. I admit that accepting the areas where I may have been misguided can be challenging, but it's all part of the beautiful evolution of coaching real human beings, allowing oneself to be coached, and the quest for continual education.

This episode takes a critical look at the detrimental impact of diet culture on conditions like Hashimotos and PCOS, and how it contributed to my own diet mentality in the past. This realization has forced me to reflect on how my previous coaching methodologies may have inadvertently reinforced these harmful ideologies, and motivated me to do better.

Exploring my postpartum experience further, I reflect on how my self-perception, particularly regarding my body, affected my confidence as a coach, a mother, and a human being. I talk about my personal struggle with body image issues, a common aspect for many dealing with conditions like Hashimotos and PCOS, and share how it has led me to a unique phase of my life where the need to change my body has ceased to be a driving force.

In an industry that often leans towards body shaming extremes, I advocate for body neutrality and discuss the importance of separating one's self-worth from physical appearance. This episode also challenges the traditional perceptions of health and fitness, advocating for a health-first approach that doesn't shun the desire for physical changes.

Finally, I unveil my plans to redefine what health looks and feels like through my coaching, emphasizing the importance of personalizing the concept of health. Whether it's navigating life with Hashimotos and PCOS, unlearning diet culture, or redefining health and reclaiming one's life, this episode is all about breaking free from restrictive beliefs and narratives and moving towards a healthier, happier future.

In today's episode, we explore the connection between adrenal health and conditions like Hashimotos and PCOS. The topic arises from a group program called "Hashimotos Lifestyle Roadmap" and a question about the distinct nature of fatigue associated with Hashimotos and regular fatigue.

Adrenal fatigue or adrenal dysfunction is a contentious topic, often dismissed as not being a real condition, despite its collection of genuine symptoms. We delve into what adrenal fatigue truly is and its ties with Hashimotos, an autoimmune condition where the immune system attacks the thyroid gland, leading to hypothyroidism.

Next, we touch on PCOS (Polycystic Ovary Syndrome) and how stress, trauma, and extreme stress play crucial roles in triggering autoimmune responses and exhausting the adrenal glands. We shed light on cortisol, our body's primary stress hormone, and its impact on the energy levels of women with Hashimotos and PCOS.

Taking a closer look at the testing for Hashimotos, we recount personal experiences with saliva cortisol tests and discuss the importance of a balanced cortisol cycle throughout the day.

We highlight the connection between adrenal dysfunction, Hashimotos, and PCOS and how each part of the body's intricate endocrine system influences the other. We discuss the impacts of chronic stress on the thyroid, adrenals, and reproductive hormones, contributing to symptoms such as PMS and menopausal discomforts.

The complexity of these interconnected conditions lies in the overlapping symptoms, making it challenging to identify the root cause. We underline the significance of managing these conditions, with stress management being paramount. From exploring individual stress-relieving activities to incorporating mindfulness practices, we present a range of possible methods to alleviate stress.

In the realm of nutrition, we emphasize balanced diets and adequate feeding, avoiding extreme diets, skipping meals, and overconsumption of processed foods. We highlight the beneficial impact of certain nutrients like Selenium, Vitamin D, and Vitamin C on thyroid and adrenal health.

Finally, we explore the power of quality sleep and consistent routines in restoring all body systems, including the endocrine system.

Tune in to explore how understanding the link between stress, adrenal health, and conditions like Hashimotos and PCOS can aid in managing your health better. This episode uncovers how these complexities interplay in our body and what steps we can take towards improved well-being.

FREE 7 day Challenge, Reclaim your Health with Hashimoto's or PCOS June 26th>>> www.updogwellnessandfitness.com/kickstart

In this episode, we dive into one of the top struggles faced by individuals dealing with Hashimoto's and PCOS—low energy levels. As we approach the summer season, warmer temperatures can further drain our energy. We explore the underlying causes of energy slumps and provide effective strategies to address them. From thyroid health to autoimmune support and nutrition, we cover it all to help you regain your vitality.

Key Points:

1. Understanding the Impact of Hashimoto's and Hypothyroidism:

   • Hashimoto's and hypothyroidism lead to a slower metabolic state, affecting energy levels.
   • Balancing thyroid hormone levels through medication is crucial for improving energy and metabolism.
   • Hashimoto's, an autoimmune condition, requires addressing both the hypothyroid and immune system components.

2. Exploring the Connection between PCOS and Energy:

   • PCOS affects reproductive hormones and metabolism, impacting energy levels.
   • Insulin sensitivity issues often accompany PCOS, similar to Hashimoto's and autoimmunity.
   • Proper nutrition and lifestyle modifications are key to supporting and treating both conditions effectively.

3. Overcoming Energy Slumps without Medication:

   • Consistently eating balanced meals is essential for providing adequate fuel to the body.
   • Avoid extreme measures like fasting or severely restricting calories.
   • Focus on nourishing the body with a balanced plate, including sufficient protein, carbohydrates, and healthy fats.

4. Debunking Myths around Carbohydrates:

   • Low-carb diets are not necessarily the solution for insulin sensitivity issues.
   • Finding the right carbohydrate balance, including fruits, vegetables, and whole grains, supports energy and blood sugar management.
   • Nutrient deficiencies can occur with excessive carb restriction, particularly fiber deficiency affecting blood sugar stability.

5. Managing Blood Sugar for Energy Stability:

   • Skipping meals and imbalanced macronutrient intake disrupts blood sugar levels and leads to energy crashes.
   • Consistent, balanced meals with appropriate protein, carbohydrates, and fat support steady energy levels.
   • Prioritize stress management to avoid additional strain on metabolism and cortisol levels.

6. Hydration and Electrolyte Balance:

   • Adequate hydration and balanced electrolytes are crucial, especially during warmer months and exercise.
   • Replenish essential minerals lost through sweat and physical activity.
   • Consider incorporating electrolyte supplements like "element l, m, and T" to support hydration and energy.

Conclusion: By addressing thyroid health, autoimmunity, nutrition, and stress management, individuals with Hashimoto's and PCOS can boost their energy levels. Prioritizing balanced meals, proper hydration, and electrolyte balance are essential for sustained energy and overall well-being. Remember, there are no quick fixes or extreme measures; instead, focus on nourishing your body consistently to experience long-lasting improvements.

• In this episode, we delve into the crucial role of thyroid function and hormonal balance in reversing Hashimoto's disease.
• The thyroid gland influences metabolism, energy levels, temperature regulation, and more, making it vital for overall well-being.
• Hormonal imbalances can disrupt thyroid function, while thyroid dysfunction can lead to hormonal imbalances, creating a complex relationship.
• The controversy around weight loss and hormonal balance is discussed, highlighting the importance of addressing both hormones and calories.
• A hormone-first approach is advocated, emphasizing the significance of supporting thyroid health to achieve sustainable weight loss.
• Common hormonal imbalances associated with Hashimoto's, such as estrogen dominance and cortisol dysregulation, are explored.
• Restrictive dieting, stress, and appetite suppressants can disrupt hormone production and metabolism, hindering weight loss efforts.
• Nutrition strategies are presented as a key component in managing Hashimoto's and promoting thyroid health.
• By focusing on nutrition and lifestyle, individuals can build a solid foundation for supporting their thyroid function and optimizing overall well-being.
• The importance of addressing hormonal imbalances alongside thyroid health is highlighted for effective management of Hashimoto's and PCOS.
• By understanding the connection between hormones and thyroid health, individuals can take proactive steps to improve their condition and achieve desired outcomes.
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• In this episode, we dive into the world of autoimmune protocols and how they can be personalized for optimal results.
• Discover the limitations of generic protocols and the importance of tailoring strategies based on individual needs and preferences.
• Understand the purpose of autoimmune protocols in reducing inflammation, supporting gut health, and managing stress.
• Learn the significance of symptom journals in identifying triggers and understanding the impact of autoimmunity on daily life.
• Explore the power of focusing on what makes you feel better rather than dwelling on restrictions, and discover the joy and pleasure that can come from adding positive elements to your life.
• Gain insights into specific dietary and lifestyle strategies that can alleviate Hashimoto's symptoms and support overall well-being.
• Embrace a holistic approach to autoimmunity that takes into account the whole person, including factors like community connection, financial wellness, stress management, and sleep.
• Find inspiration and motivation to embark on a personalized autoimmune protocol that is sustainable and aligns with your unique circumstances and goals.

Remember, success in managing autoimmunity is about finding balance and creating a life that supports your immune system while allowing you to thrive. Join us as we demystify autoimmune protocols and empower you to take control of your health journey.

In this episode, we delve into my personal story and insights. At the time of this recording I am nine months postpartum sharing my journey of dealing with infertility, pregnancy, and postpartum experiences. I discuss the parallels between making significant lifestyle changes during pregnancy and being diagnosed with Hashimoto's or PCOS. In this episode I reflect on the challenges of taking care of myself while being postpartum and having an autoimmune condition. Emphasizing the importance of consistent self-care, managing thoughts and mindset, and finding the right balance in nutrition and exercise. The concept of "walking alongside the railroad track" is something I have found supportive and helpful for many of my clients, highlighting the need for realistic and sustainable approaches to health. I share my own self-care routines, including knitting for 15 minutes and asking for support daily. This episode provides valuable lessons and insights for those navigating postpartum and autoimmunity, encouraging a holistic approach to self-care.

Join me Thursday, May 11th at 8pm EST to learn the 6 mile post needed create your own Hashimoto's Roadmap in my free 60 minute masterclass!

Exercise... what to do, how much to do, how often to do it.

There's so many opinions circulating on what you should do to lose weight, not over stress your immune system, and live a healthy fulfilling life!

In this episode I am sharing my thoughts, expertise and experience on exercise with autoimmunity, and the number one reason I do it!

Join me Thursday, May 11th at 8pm EST to learn the 6 mile post needed create your own Hashimoto's Roadmap in my free 60 minute masterclass!

Self-trust can be one of the hardest skills to restore when dealing with autoimmunity.

In todays episode we're chatting about the importance of leaning into self-trust and how it can change the game for your healing and progress.

Join me Thursday, May 11th at 8pm EST to learn the 6 mile post needed create your own Hashimoto's Roadmap in my free 60 minute masterclass!

You've probably heard of the "mind-body" connection- an even maybe thought is was a little woo.

What you've likely no heard is how important it is to connecting to our autoimmunity and actually reversing the symptoms (spoiler, it's very much evidence based!)

Tune into todays episode as we dive into the mind-body connection and how we can use it to live a healthier, fuller life.

When diagnosed with an autoimmune condition we can be left feeling lost, along, and scared.

What is this, how do I manage it, and where do I go from here!?

In this episode I want to offer you a different perspective on what could look and feel different.... if we approach things from a different lense.

Let's talk metabolism! What it is- what it isn't...

and how can we utilize this understanding in creating a relationship that works FOR US.

*This is a recording from a live training I led in my free FB community! Make sure you join us for free trainings every Tuesday at 10am EST!

Today is a short, punchy, juicy little convo about what we MAY be missing by focusing on macros.

Macros are an evidence based approach to our nutrition- no doubt.

But it's more than the numbers.

Take a listen to my thoughts, and perspective shifts!

Welcome to the FIRST LIVE podcast recording!

So excited to share this with you all.

In this episode Jenna and I share the evolution (and continued journey) in health and wellness.

This is a LIVE podcast we're sharing with you all once a month.

To attend LIVE (and ask questions, receive coaching etc) send me a message on Instagram (@nataliebrookeguevara) or e-mail hello@updogwellnessandfitness.com for the free Zoom link!

You can join us the first Thursday of each month at 11a EST.

Until then, take a listen to our evolutions of health.

Why does your doctor keep telling you you're "fine", and you don't feel like it?

In this episode I am taking you through common thyroid symptoms, and why you're labwork may be "fine" but you don't feel it.

We're diving into helping you understand what's going on so you can advocate for your health, healing and happiness.

Mentioned in the episode:

Thyroid lab values to request:

• TSH
• Free T4
• Free T3
• Reverse T3
• TPO
• TgAb

“It’s my thyroid!” say many people struggling to lose weight.

(And yes, it’s a legit struggle.)

You’ve probably heard that low thyroid can contribute to slow metabolism.

But what does that mean, exactly, and more importantly: Are there legit ways to support a sluggish thyroid?

Today we're covering what an actual sluggish thyroid is, what it means for your metabolism, and how to help it!

Mentioned in the episode: 

In this episode, I am discussing the top five ways to lose the first 10 pounds with Hashimoto's or PCOS. Emphasizing that while it may be challenging, it is not impossible. I'm sharing how I have lost over 80 pounds, and my clients have also collectively lost a significant amount of weight by working with me in my signature coaching program. I go over that these tips need to be effective, individualized, and effortless. And warn against shiny object syndrome and emphasize the importance of leaning into the resources that one already has within their network. Today I am also explaining that our metabolism and minds don't care about our reflection, but they care about keeping us safe. Therefore, we must create new behaviors and habits to change our current reality. Lastly, I also explain that it is essential to focus on what works best for our unique goals and avoid making things unnecessarily hard.

Tune in for the 5 tips to help you get started on your own unique journey today.

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Super stoked to share this episode with Michaela and Erin of Strides for Strength.

Michaela and Erin are RRCA run certified coaches who both found their love and passion for running by ‘accident’.

Both going from non-runners to now multiple time marathoners they are confident we will hold the space for you to share your big, scary goals, push you to be a stronger, better, faster athlete and help you conquer whatever running goals you are working towards!

It can feel REALLY overwhelming to do all "the right" things for your nutrition when you're bogged down with fatigue, brain fog and anxiety.

In this episode I am sharing a really simple and tacit-cal way to get started with your weight loss journey, and how you can actually use this exact method to maintain your weight-loss.

View the visual here>>https://www.instagram.com/p/CpKyjIqraMj/?igshid=MjkzY2Y1YTY=

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In this episode, we discuss the importance of taking a long-term approach to self-reflection and goal setting. 

We share an example of how one of our clients, Laura, was able to overcome a setback in her weight loss journey by looking at the big picture and reflecting on her progress over the past month. 

We emphasize the value of analyzing trends and averages over time rather than getting bogged down by day-to-day fluctuations. 

We also highlight the importance of not getting discouraged by setbacks and instead using them as an opportunity to adjust and refine one's approach. 

And encourage you to commit to the long game and recognize that lasting change takes time and persistence. 

Additionally we are sharing 5 reasons you may not be seeing the progress you wish to see.

Tune in and let us know what you think!

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Hey! Have a minute?

It would mean the absolute word to me if you would take a couple of minutes and leave a 5-star rating and review of this podcast!

Ratings help the show show up higher in searches- which mean more women can find the podcast!

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Today's episode features a special conversation surrounding self-love and acceptance with Self-Love Activator Vicki Pittman.

In this conversation, we discuss the importance of self-love and how it goes beyond just self-care. The conversation delves into the societal and cultural expectations that can make it challenging to prioritize self-love. Vicki highlights the need to assess our thoughts and strategies and make adaptations when necessary and emphasizes that individuals are masters of their own needs, but it takes willpower and compassion to act on them. 

We talk differentiating self-love from self-care and outline the three components of self-love practices: intentional practice, mindful focused energy, and devotion towards developing those skills. 

Dive into learn more about Vicki and this important conversation!

More about Vicki:

Vicki Pittman is a toddler mom of 1, active duty military spouse, former Pilates Studio owner and teacher trainer, weightlifter to 90’s hip hop, tarot & oracle loving card slinger, and a Self-Love Activator and Wellness Coach to her busy, go-getter female clients.   Radical self-care, boundaries, and soul level alignment in regards to her work and relationships became non-negotiables after becoming a first time Mom in her late 30’s and navigating the stresses of the pandemic.  Now fully present and leading with joy each day, she’s helping her L.E.A.P. 12-Week Self-Care Program clients drop their people pleasing/perfectionist ways and start living with more joy, self confidence, personal time and energy than ever before.

Vicki is a Self Love Activator and Wellness Coach to her busy professional women and Super Mom clients.  Where she helps them embody alignment in all parts of their life (body, mind, and spirit) so they can truly manifest their desires and live them out in full joy and with zero guilt or shame.  In her LEAP Coaching Program- a 12 Week Self Love Activation, she teaches her clients how to stop people-pleasing and putting everyone else’s needs above their own so they can finally develop a consistent morning spiritual practice, get their exercise schedule locked in, and learn how to be kinder to themselves even when they fuck up.

Learn more about Vicki and her program offerings:

Is tracking macros a tool you're wanting to use this year? Listen in for a step-by-step guide to what you need to know to get started!

Referenced in this episode:

Have you struggled with follow through when it comes to your nutrition plans?

This episode is for you!

I'm breaking down the framework to create a plan that not only you can stick to, but you'll want to!

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Let's connect!

Find me on IG: @nataliebrookeguevara

Learn more about me and my coaching programs: www.updogwellnessandfitness.com 

Happy New Year!

Do you set New Years goals or resolutions?

Whether you do or don't, this episode has tactical tools and prompts for you to consider! 

Let's connect!

Learn more about me: www.updogwellnessandfitness.com

Follow me on IG: @nataliebrookeguevara

Are you registered for the FREE Wellness Vision Workshop yet!? Don't forget to register so you can get the replay and all of the tools to set yourself up for success like you've never experienced in 2023!

Todays episode is a good place to start... we're talking re-defining weight loss in the New Year.

Join me as a break this down and help you get your resolutions, goals, intentions... whatever resonates with you ready for the ball to drop!

Ooo this is juicy, and such a challenging concept for me personally!

Dive into todays episode on being... without doing over the next couple of weeks!

You're tired, you ache... your doctor is dismissive.

Is it in your head?

Join me today as I chat with Chronic Illness Expert Wanda Beslisle as we chat about her journey from health coach to specializing in supporting folks through chronic illness, chronic fatigue, long covid.

We dive into her own journey, draw parallels to my own through Hashimotos and so much more. 

Learn more about Wanda here:

Time change, amiright!?
Unfortunately with the falling back of clocks we often see the fall back into old habits and behaviors.

Today I am sharing strategy and mindset shifts to help you set yourself up for success!

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We're really good at dieting.

But more often then not we miss key pieces that can support you in not only a more successful dieting phase, but set you up to maintain the results.

Take a listen and let me know what you think!

As always, I'd be honored if you'd take a moment to leave a 5 star rating and review! This helps more people find the podcast, and spreads the content for free.

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