Thyroid Fed Hub | DFY meal plans and Recipe Hub for your thyroid.
$7.99/month
Done for You Meal Plans and grocery list
library of recipes
Monthly Q&A for your nutrition with personalized feedback on your journals via the app
Enroll in April and get a 30-day plan for your thyroid diagnosis.
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Get on the Hansen Method waitlist. Click here. We open up the Hansen Method 2-3x a year so that we can fully support our clients to the highest degree possible.
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We have several different opportunities to work with us at several different price points and opportunities.
Our signature 6-month program is called The Hansen Method, we offer this in a VIP setting with personalized plans and protocols, individual one on one coaching and incredible bonuses that change regularly. You can schedule a complimentary thyroid breakthrough call with one of our thyroid advisors. Click here. If you have questions about the Hansen Method and want to discuss your specific situation and make sure this is the right program for you you can schedule a complimentary thyroid breakthrough call with one of our team members. schedule here. Hurry, my schedule fills up quickly and we only work with limited amount of women at any given time.
Join hundreds of women who have improved their symptoms by 80% and lose on average 30lbs in the 4 months.
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We also offer The Hansen Method as a Self Guided option.
Option number 1 for self guide is where you are totally on your own to go through the program content, make the changes and execute them on your own. Click here to purchase.
Option number 2 includes group coaching and access to our members facebook group that will allow you access to our Thyroid Success Coaches and testing with personalized protocols. Click here to purchase.
But one of our favorite ways to work with us is our Thriving Thyroid Coaching Membership Opportunity. This is where many of clients first begin working with us. It allows you to get to know us, our system and start making changes before making a larger financial investment. Click here to learn more.
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Xo,
Shannon Hansen
P.S. Make sure to schedule our Thyroid Breakthrough call with one of our thyroid advisors.
AUDIO TRANSCRIPTION
(00:00):
<Affirmative>, welcome back to the Thriving Thyroid Podcast, my friends. I, today's episode I'm pretty excited to talk about because this is probably one of the number one issues that I see happening with my clients inside the handsome method and inside other programs that I work with. So, and I'm gonna say this as gently <laugh> as possible. So a couple things, couple big things. So one of the, the, like when I was studying htma, which is the Hair Trace Mineral Analysis, which is the testing that we do for all of our clients inside the Hansen Method, and some people choose to purchase it separately. The, when I was studying that and learning that when it comes to the sodium to potass or the calcium to potassium ratio, which is correlates with your thyroid and how active or underactive it is, like the first thing that they tell us and the first thing that they hound into us is make sure this client is eating enough calories. And I know this is true for me, <laugh>. As a busy mom of four kids, I prioritize feeding them over myself. And I don't necessarily want to eat the goldfish and the macaroni and cheese and chicken nuggets. Like I want nutrient dense food, and yet I don't wanna make two different meals in order for that to happen. Now, that's not the case. I know for our family we do much, much better than, than a lot of people out there in terms of like what my kids eat. My kids are really not picky eaters.
(02:00):
I mean, obviously like many kids, they have things that they will eat and things they won't eat and whatever. But that being said, I don't always feel like eating what they're eating. And because of that, I either don't eat or I just grab whatever I can put in my hand. And a lot of times it's fast, easy, convenient type foods, like maybe a Lara Bar. Well, a Lara Bar is a great alternative. It's high in carbohydrates, right? There's not a lot of protein. And so I want to focus today's episode on protein and how it plays a role in women's hormones overall. So first and foremost, protein is the most underact under eaten <laugh>.
(03:00):
I was gonna say underactive, and I mean it impacts your thyroid, but under eaten macronutrients. So macronutrients means protein, carbs and fats. Those are big macronutrients for women. And yet it has a critical role in balancing out our, our hormones. So first we need to understand what that protein is. So protein is made up of amino am amino acids, <laugh>, which are the building blocks of our body. Every cell in the body contains protein and it is essential for growth, repair, and maintenance of our tissues and organs. One hormone that plays a significant role in our body is leptin. And leptin is produced by the fat cells and signals to our brain that we have had enough to eat. So if leptin levels are low, we may feel hungry, even if we've just eaten. How many of you guys have said things like, I eat and then I just need something sweet to like finish the meal, da da da.
(04:17):
<Laugh>. Leptin can be playing a role in that, and adequate leptin levels can help manage or reduce appetite and lead to weight loss. Another hormone that protein interacts with or helps produce is ghrelin. So I think of ghrelin as that, like growling sensation because leptin is produced in the stomach and it signals to the brain when it's time to eat. So eating adequate pro protein can help reduce those leptin levels and decrease hunger inside the body. So those two hormones are at the base of the pyramid when it comes to managing hormone levels because hormones build on top of each other at the base level, leptin and grillin. So I know that my clients are on a path towards restoring hormone function when they come to a coaching call and they say, I'm feeling hungry for the first time in years, right? Because so many of you women moms, you wake up, you go grab a <laugh>, you go grab a coffee, and you get the kids ready and you prioritize their needs above your own. So in addition to that,
(05:57):
How do we know if we're eating enough protein? Because protein is, well, okay, before, before we go into how much protein you should be eating, let's talk about signs or symptoms of low protein consumption inside the body. So number one, edema. So swelling low muscle tone. So if you're exercising and you can't if you can't build muscle, then that's gonna be an issue. The next one is gonna be mood changes. If you're feeling anxious or depressed or whatever, like we're gonna have issues with that. If you're having issues with sleep, dry, flaky, skin protein cravings where you're like, I just need a hamburger <laugh> belly fat cravings or oh my goodness, protein cravings, sugar cravings, if you're holding onto belly fat, if you've been told you have a fatty liver, or if you're feeling really fatigued. So those types of things are playing that critical role in our hormones as well as balancing other hormone, other sex hormones inside the body like estrogen, progesterone, and testosterone.
(07:16):
And these hormones, protein helps to regulate those hormones. And those hormones are leading to menstrual cycles. Fertility, libido, and eating enough of those building blocks of proteins can help restore hormone function overall. So I hope you guys are starting to see how critical this is. So lastly, I want to talk about how protein, not, lastly, I shouldn't say that next <laugh>. Next I wanna talk about how the thyroid gland, how protein impacts the thyroid gland. So ts h and T4 regulate our metabolism and T4 is converted into t3. And T3 is that active thyroid hormone that requires adequate protein intake. So in order for us to feel the effects of thyroid hormone, they must be able to enter the cells of the body. And these hormones are the messengers that send, that are carried to the cells or the receptors by the protein. So basically it's like catching a taxi from point A to point B. The taxi a k a, the protein carries the thyroid hormone to the cells of the body. It carries ts h t four T3 to all of the cells in the body to the final destination. So adequate thyroid hormone absorption is only made possible through taxis, through protein being available in the body. So with that being said, we need <laugh>. So here's the, here's the question that we started to kind of begin to talk about earlier, is how much protein should I be eating?
(09:28):
And when I say this number, everybody's gonna be different, okay? Please understand that everybody is genetically and metabolically different and some of these things may not be right for your body. Okay? This is general information <laugh>, okay? So first and foremost what I recommend is starting your morning off with a protein packed breakfast. This can be animal protein or plant-based protein. My, I had a client get on the coaching call yesterday and she was like, the protein powders that I have gotten are not working great with my stomach. And so she tells me about these pumpkin seeds and hemp seeds and all these things that she's doing, adding to her smoothies to get the protein. And so I asked her, you know, well, how much protein are you getting cuz she's also having sleep issues and whatever. And so we talked about this information and I told her I like between 25 and 30 grams of protein for breakfast.
(10:38):
And she was like, oh yeah, I'm not getting that <laugh>. She's like, I'm probably getting about 10 to 15 grams of protein for breakfast. And I'm like, Hey, no problem. We can make some small adjustments. So for your guys', FYI, for your information, th about three tablespoons of hemp hearts and pumpkin seeds, raw pumpkin seeds is equal to about 10 grams of protein. So I was like, if you did, you know, three of each, you're already up to 20 grams of protein. And then for the other stuff you can do hemp parts or whatever, that can be super beneficial. You could eat it with a hard boiled egg, you could eat it with a couple eggs, <laugh> which eggs while yes, they are protein packed. They each egg only, I think it's like eight grams of protein. So again, if you're only eating one or two eggs because you're scared of the calories, we ha we really have to look at how our relationship is with food.
(11:54):
And this is something that I work on with a lot of my clients because most of them are perimenopause and postmenopausal. And so in their mind they, they have a lot of the diet culture and the fear around the, a fear around these things. So yay, <laugh>. But anyways, so basically what I recommend is two to three eggs for breakfast, and then you can always pair it with other things that are gonna help get you a little bit more protein. So throughout the day I tell people about a hundred to 120 grams of protein. And again, both animal and plant-based protein is totally fine to make that happen. So if you're eating, let's say 30 grams of protein for breakfast, lunch, and dinner, that's like 90 grams of protein. So you're almost, you're almost there. So then with your snacks, if you make your snacks 15 to 20 grams of like two snacks a day, 15 to 20 grams, let's say 15 grams of protein, and I think that's like two Turkey slices each time essentially, right?
(13:20):
Like <laugh>, there's a lot of ways to get protein. So please don't just like pinhole yourself because variety is gonna be the most important thing. I'm just trying to give you guys some quick and easy points of information to get you there. So if you did 30 grams for breakfast, 30 grams for lunch, 30 grams for dinner, and then 15 grams of protein for like an AM snack and a PM snack, you have hit 20 grams of protein for the day. And that is going, like I said earlier, that protein is going to get the thyroid hormones to the cells of the body when we wake up and we drink coffee or when you wake up and you know, don't eat until two or three in the afternoon because that's the first time you get hungry or the first time that you think about food or the first available moment in your day that you can get food, think about what it that is doing to your thyroid hormones.
(14:31):
If we are wanting to improve our health and prioritize our health and then prioritize the way that our body feels and the way that we feel in our skin, we may have to rearrange our day slightly in order to make the efforts necessary to see change. So with that being said, I want to invite you guys to a couple of different things. So the first one you guys know, I put out a ton of free information on the podcast trying to help you guys get the information that you need in order to move forward to get you the education in order to make changes and understand why you need to do something. Because when we, for at least for me, when I understand why <laugh>, sometimes it makes it a lot easier for me to be like, oh, okay, yeah, I'm going to prioritize the protein.
(15:38):
Fruits, veggies, those are honestly pretty easy for me because I can grab an apple and run out the door. If you guys follow me on Instagram <laugh>, you've probably seen some pictures of me like eating an apple on the go or you know, whatever. And so I don't have an issue with that. My issue lies in the protein, getting enough protein, especially while pregnant and especially while nursing when we are pregnant and or nursing, we use up more protein in general. So my protein, the my need, my personal need right now because I'm still nursing for protein, is greater than 120, but if I can get close to 120, great, right <laugh> and this is gonna do a couple things. It's gonna speed up my metabolism, it's gonna give the baby the nutrients. And the cool thing about protein you guys is it does have a lot of essential nutrients that we need to manufacture thyroid hormones.
(16:46):
For example, B vitamins, meats, red meats are very, very high. And B, protein that's gonna, or B protein, B vitamins to give you the nutrients that you need in order to have energy. So once again, if you're lacking energy, let's get you some energy by giving you some, some protein. That protein is also responsible for helping to the, the protein tryptophan and B6 work together, which both of them are found in animal protein that is going to help you with your serotonin production. So you're gonna feel happier, your mood's gonna be better, and that is gonna also impact the way that you sleep, how you're feeling if you're feeling rested and, and energized the next day. So if you want to change your life, <laugh>, prioritize a protein. Okay, sorry, I kind of went off on a little tangent. Hopefully I said that with enough love for you guys, <laugh> today.
(17:57):
And all right, so the last thing that I want to tell you is, first and foremost, I offer this free podcast. Hopefully you guys got some value out of it. The second thing is you guys can go download the best foods for thyroid in the show notes. There is a guide in there that you can go check out and download the best foods for your thyroid and I'll send it over to you. The next thing, if you're ready to get a little bit more help and get a little bit more more insight, more coaching, more support, more direction, I am offering the thyroid fed meal plan and recipe database and inside that database, it's honestly like you guys, this is something that <laugh> I've wanted to do for a long time. And I did a rendition before I did the Hanson method because I just really believe in the power of food and nutrition for families, for the clients that I work with.
(19:12):
Like nutrition should be the foundation. And most of us, like I mentioned earlier, don't have a great relationship with food. And I had a client her name is Nikki, she got on the coaching call earlier this week and she's like, I got my personalized protocol, I got my plan. And she's like, there were foods on there that I didn't know I could eat. And I was like, are you okay with that <laugh>? And she was like, no, I am so thrilled that these things are on here because I've taken them out because so many thyroid coaches say don't eat this and don't eat that and take this out and limit this. And she's like, I get to eat all of these foods that I'm excited to eat. And I was like, okay, great. <Laugh>, you know, sometimes I never know how a client is going to react.
(20:04):
And she's like, I was showing my husband and we're both so excited and all these foods look really, really great and you know, all like there was so much excitement in there. With that being said, so the thyroid Fed Hub is done for you. Meal plans, there's several different programs in there. Everything from anti-inflammatory to antihistamine May 1st we're gonna be releasing our summer slim down program. It's a three week program which will three weeks of nutrition plans done for you meal plans I should say. And I always recommend my clients do two weeks. So they would do like week A, B, C and then cycle back through and do a b ABC again. Because one that helps us to identify any food sensitivities and things like that. But then you have, you have six weeks of a plan and super beneficial.
(21:02):
Okay? So that's number one. There's done for you meal plans every single month. We are adding new meal plans to this area, 21 days real quick or yeah, real quick, real, real quick, real fast, <laugh>, real fast and easy, something like that. And, and there's tons of you guys. So every month you're getting new done for your meal plans. Number two, you're gonna get access to a library of new recipes to keep you excited. These foods are gonna be in season, so that's gonna help with your grocery budget. It's gonna give you a variety, a wide variety of nutrients, all of that as well as private access to our Facebook group. And you're gonna get grocery lists for those done for meal plans. And then we have once a month a question then answer about food and nutrition. We're gonna all meet together on Zoom, we're gonna have a really great conversation <laugh>, we're gonna be engaging with you to help you find a very clear path in whatever your goals are.
(22:24):
And the cool thing about this you guys, is the community that I have is absolutely incredible. So all of that, I'm gonna tell you the price now cause I don't think I did earlier. <Laugh> is $8, $8 a month. It's 7 99. You can cancel at any time effortlessly. Like just send us a an email and we will get that canceled for you. And you're gonna get two bonuses if you enroll in the month of, are we in April still? I sure hope so. <Laugh> in the month of April you're gonna get two bonuses. The first bonus is worth $200. You will be getting a, a plan for hypothyroidism. So it's a 30 day plan for hypothyroidism or Hashimotos or hyperthyroid or grapes disease. So whatever diagnosis you have, we will give you a 30 day plan that is going to include nutrition, supplementation, and lifestyle things that is going to help propel you forward. That is a $200 value for you. In addition to that, you are going to get access to our journals through our app. Now the cool thing about that is when we come on the group coaching calls, if you want me to review your journals and give you personalized feedback for your nutrition, I will do that. I will review <laugh> your information on the calls, and I will give you very specific and targeted things to help get you started. All right, you guys, I'll see you on the next.
