Amy Myers Workout and Diet
Medical Doctor
Born: 1970
Amy Myers volunteered for the Peace Corps in Paraguay and then earned her medical degree in emergency medicine from LSU. While she was still in medical school, she was diagnosed with the autoimmune condition called Graves’ disease. Conventional medicine failed her, and so she set about healing herself. Myers appeared on Dr. Oz’s show several times and starred in the PBS special 28 Day Metabolism Makeover. She opened a clinic in Texas called Austin UltraHealth where she treats patients with autoimmune, digestive and thyroid problems. Myers has 2 New York Times best-selling books: The Thyroid Connection and The Autoimmune Solution Cookbook. In 2017, she retired from practicing medicine and founded a self-titled health and wellness brand that offers education, recipes and supplements to help people restore their health. She has hundreds of thousands of followers on Facebook.
Known For:
Amy Myers’s Diet
Diet Summary
Myers says absorbing nutrients is a complicated process and may be getting gummed up in multiple ways: through malabsorption, toxins, stress, hormonal imbalances, an under- or over-active thyroid, or an infection such as candida or bacterial overgrowth. Her diet is called The Myers Way. It is an elimination diet which involves removing all potential toxins and allergenic foods including sugar, alcohol, caffeine, dairy and eggs, then adding them back in slowly to determine which ones are causing a reaction. She says that while it can be challenging to cut out not only processed foods but also things like coffee, yogurt and cheese, you only need to do so for 30 days, and that the process will help you perfect a diet that will work for you for the rest of your life. Myers also says it’s important to tune into your body, pay attention to cravings, and decide whether you’re really hungry, or are you bored, thirsty, or stressed instead. She says for many people, the pounds just fall away once they discover — and then avoid — their trigger foods. Protein on Myers diet comes from meat; fats from healthy sources like avocados, olives and fish; and carbs come from fruit and vegetables and are naturally high in fiber.
Estimated Macros
- Medium Carb 40%
- Medium Fat 40%
- Medium Protein 40%
Diet Details
Mindfulness Matters
Myers recommends slowing down and paying attention to what you eat. Don’t eat standing, in front of the TV, or doing other things. Read food labels to ensure what you’re eating contains nutrition and stick to a schedule.
You Aren’t What You Eat
Myers says your nutrition is only as good as your digestion, so the first step to health is to heal your gut so that you can actually absorb the nutrients and calories you’re taking in.
Tackle the Toxins
Myers says removing toxins such as sugar, caffeine, alcohol, and junk food, along with inflammatory foods such as gluten, corn, soy, dairy and eggs will allow your digestive tract to heal.
Autoimmune Orders
For those with autoimmune diseases, Myers recommends eliminating nuts, grains and legumes, along with all the toxic and inflammatory foods listed above.
Modified Keto
Myers is a fan of the keto diet (high fat, low carb), so long as you subtract the dairy products. She says the brain especially benefits from burning ketones rather than glucose.
Just For Women
Myers encourages women who are in perimenopause or menopause to eliminate gluten and dairy from their diet to help ward off those stubborn extra pounds, and all the potential diseases that come along with excess weight.
Just 30 Days
Myers says that if you can remove all these foods for only 1 month, your gut can heal itself because the cells in your digestive tract regenerate quickly.
What to Eat
Vegetables
Leafy greens
Sweet potatoes
Squash
Avocados
Fruit
Grass-fed beef, pork, lamb
Organic, pasture-raised poultry
Wild-caught fish
Wild game
Extra virgin olive oil
Avocado oil
Ghee
Herbal tea
Green juices
What to Avoid
Alcohol
Refined sugar
Soda
Caffeine
Gluten
Dairy
Nuts
Eggs
Soy
Corn
Other grains
Artificial ingredients
Chemical additives
Myers On Soda
‘Sugary soft drinks are all empty calories that may result in weight gain and other problems. Don’t be fooled — diet soda is not better. It’s full of artificial sweeteners, preservatives and often caffeine that can disrupt your health.’
Myers On Food
‘Your body was designed to eat and digest real food — meat, vegetables and fruit — not packaged foods, even those labeled gluten-free.’
Myers On Doing A Gut Cleanse
‘This is for your health, not your looks.’
Myers On Weight Loss In Middle Age
‘You can lose weight in midlife and face your future in your best shape yet.’
Amy Myers’s Workout Routine
Weekly Workout Routine
Move That Body
Myers says just 3 hours of aerobic exercise a week is all you need to improve your health. That’s less than a half hour per day.
Muscle Management
Myers says it’s key to build and maintain muscle mass, particularly as we age. Not only will muscles make you look better, they also burn more calories.
Diabetes Management
Myers says physical activity is extremely important for anyone who is diabetic or showing symptoms of the disease. She recommends speaking to your doctor before embarking on an exercise plan if you have diabetes, and to start with a simple walk.
Stress Management
Myers says chronic stress can ruin your health and your waistline. She recommends exercise, meditation and listening to music as ways to lower stress.
Workout Style
An Amy Myers Routine
Get a minimum of 3 hours of aerobic exercise each week.
Move every day, especially if you have diabetes or other issues with elevated blood sugar. Walking is fine.
Lift weights and/or do body weight exercises regularly to build and maintain muscle mass. This is especially important as we age, and for women.
Myers On Exercise
‘You may be able to add aerobic exercise into your everyday life without even noticing it! Take a walk…Go for a bike ride…Put some music on while cleaning up the house and add some dance moves. Jump on an elliptical trainer or treadmill instead of sitting while watching your favorite show.’
Myers On Weight Training
‘Your muscles are important for bone density, strength, and overall health.
Myers On Exercise & Diabetes
‘I cannot stress enough the importance of physical exercise if you have any blood sugar issues.’
Myers On Stress
‘Managing your stress will increase your overall well-being and can help with weight loss.’
Amy Myers’s Supplements
Probiotics
Myers wants everyone to take their gut health seriously, starting with restoring the gut biome. She makes a probiotic supplement with 14 different strains of bacteria.
GABA
GABA is a neurotransmitter that helps you to feel relaxed. Myers recommends supplementing to help manage stress.
SAMe
SAMe is produced naturally in the body and can be found in animal protein, although we don’t always get enough. Myers recommends taking a supplement to help reduce inflammation in the body.
Omega 3s
Omega-3 fatty acids are called essential for good reason. They support brain health and function, and reduce inflammation. Myers version contains both EPA and DHA.
B Vitamins
Myers recommends B vitamins for their ability to boost mood.
Vitamin D
The sunshine vitamin D allows neurotransmitters that make us feel good to be released. Myers says that the widespread vitamin D deficiency is a real problem and that over a billion people can use a supplement.
Magnesium
Myers says nearly half of all American are deficient in magnesium, which is essential to feeling relaxed and getting quality sleep.
Adaptogenic Herbs
Myers says our high stress lifestyle is wreaking havoc on our system, and our health. She recommends adaptogens that help rebalance stress hormone levels.
Folate
Myers recommends a supplement that contains folate for women who are suffering from hormonal fluctuations.
Selenium
Selenium is another of Myers’ recommended nutrients to help regulate unruly hormones in women.
Protein
Myers’ protein supplement is made from organic, grass-fed, pasture-raised, non-GMO sources, and is free of allergens including gluten, soy and dairy.
Multivitamin
Myers recommends and makes a multivitamin that supports a healthy thyroid, and boost immunity and stress relief.
Glutathione
Myers recommends the antioxidant glutathione to help reduce inflammation by detoxifying the body of heavy metals.
Green Supplement
Myers makes an organic green supplement that can fill in gaps in your green consumption, including superfood antioxidants spirulina and chlorella.
Digestive Enzymes
Myers says it all starts with healthy digestion, and she makes digestive enzymes that support all kinds of gut issues from IBS to leaky gut to constipation.
Amy Myers’s Lifestyle
Sleep Is Key
Myers says that if you want to lose weight, you must get enough sleep. Avoiding sugar and caffeine, getting regular exercise and avoiding blue light exposure will all help you get restorative sleep.
Type 3 Diabetes
Myers calls Alzheimer’s disease ‘type 3 diabetes’ because people with type 2 diabetes have a significantly increased risk of developing Alzheimer’s.
Tackle the Toxins
Myers says toxins in the environment, including heavy metals, pesticides and plastics, may be one of the causes of the diabetes epidemic. She recommends cleaning your air, using non-toxic cookware and not drinking water from plastic bottles.
Manage Your Stress
Myers says stress is an important factor that is sometimes overlooked in the case of diabetes. To manage your stress levels, she recommends meditation, massage, listening to music and playing with pets.
Sweat It Out
Myers also recommends infrared saunas as a way to support detoxification and stress management.
Myers On Sleep
‘Developing good sleeping habits is crucial when it comes to weight loss.’
Myers On The Connection Between Diabetes And Alzheimer’s
‘If you have type 2 diabetes, you have quadrupled your risk for Alzheimer’s.’
Myers On Toxins
‘You might be thinking you arent exposed to many toxins because you live a very “clean” lifestyle. In reality, you are exposed to thousands of toxins every day, even if you don’t live in a polluted area or work in an industrial job.’
Myers On Stress
‘While no one can avoid stress completely, learning to manage it is a key component in taking control of your health.’
Recommended Products
The Autoimmune Solution
The Autoimmune Solution Cookbook
The Thyroid Connection
AmyMyersMD supplements
Non-toxic cookware
Air purifiers
Water purifiers
Infrared sauna
References
http://blog.doctoroz.com/author/amy-myers
https://www.doctoroz.com/book/autoimmune-solution
https://www.amymyersmd.com/2019/04/you-can-lose-weight-after-40/
https://www.amymyersmd.com/2018/12/functional-medicine-approach-weight-loss/
https://www.amymyersmd.com/2019/04/8-mood-supporting-supplements/
https://www.amymyersmd.com/2019/11/7-warning-signs-and-symptoms-diabetes/
https://www.amymyersmd.com/2019/11/6-natural-ways-reverse-diabetes/
https://www.amymyersmd.com/2015/03/the-autoimmune-solution-pillar-iii-tame-the-toxins/
