Health Planning for 2025 - Inna's 6 Essential Steps to Thrive with Hashimoto's

Happy New Year, and welcome to 2025! As we dive into this fresh start, let’s talk about a different kind of planning. I’m not talking about your career or personal goals but for something even more important – your health. If you have Hashimoto’s, you know that staying on track can feel like a constant battle. But with the right plan (a plan that works specifically for you) we can set you up for long-term success.

In this episode, I share 6 steps that I use to create a health plan tailored to my thyroid. And I’m sharing it because I know these steps will work for you too.

Why Planning Is Crucial for Hashimoto’s

When you’re living with Hashimoto’s, your metabolism works differently, your energy can be unpredictable, and even your day-to-day routines need a unique approach. Many people say things to me like, “Inna, planning feels overwhelming,” or “What if I don’t feel well that day?” I get it. But, maybe you need to shift the way you think about planning. The way I see it, planning isn’t about rigidity, it’s about freedom. A good plan lets you prioritize your health and gives you the flexibility to adapt without losing sight of your goals. So, with that in mind, let’s talk about the 6 areas of focus to create a 2025 health plan that will work for you (not add stress or pressure!).

Step 1: Define Your Non-Negotiables

The first step in creating a sustainable health plan is identifying your non-negotiables—the things you absolutely need to feel your best. For me, these include:

Sleep: I need at least 8 hours, ideally 9, to keep my thyroid and stress levels in check. I’ve learned to set boundaries around my evenings to ensure I wind down properly. If you currently need 12 or even 13 hours of sleep, that’s okay! Your body is asking for what it needs.
Movement: I’ve discovered that lighter activities, like walking or gentle yoga, work best for me. Strenuous workouts can actually stress my body. Even a quick 15-minute vinyasa flow or my ab activation workout (from my 10-Day Hashimoto’s Weight Loss Jumpstart course) can make a big difference.
Self-Care: For me, this includes things like face massage to support healthy skin (especially since Botox is contraindicated for Hashimoto’s). Taking care of my skin naturally has become a ritual I genuinely enjoy.
Family Time: I prioritize quality moments with my kids and husband by blocking off specific times in my calendar as uninterrupted family time.

Take a moment to think about your non-negotiables. What can’t you afford to skip, no matter what?

Step 2: Break Goals into Daily and Weekly Actions

It’s easy to set vague goals like “I want to feel better,” but what does that actually look like day-to-day? This is where actionable steps come in:

Weight Loss Goals: Are you planning anti-inflammatory meals? Have you set up a routine to move your body daily?
Sleep Goals: Are you creating a calming bedtime routine, like avoiding screens before bed or having a cup of tea?
Stress Management: Are you building moments of mindfulness or relaxation into your mornings? For me, even 10 quiet minutes before my kids wake up can feel like gold and set the tone for my entire day.

Step 3: Use Efficiency to Save Time and Energy

Managing Hashimoto’s takes a lot of mental and physical energy, so finding ways to be efficient is key. Here’s what I recommend:

Batch Tasks: An example of this might be to prep meals for the week in one session to avoid daily decision fatigue.
Combine Activities: For example, listen to a podcast while walking to move your body and feed your mind at the same time.
Plan Ahead: Instead of reacting to daily tasks, look at your week as a whole and group errands or appointments by location to save time.

These small adjustments can make a big difference, leaving you with more time for self-care and rest.

Step 4: Stay Consistent with Daily Commitments

One of the hardest lessons I’ve learned is how often we break promises to ourselves. Consistency is crucial for managing Hashimoto’s, but it’s not about being perfect! Start by making one small promise to yourself each day and stick to it. That might be going for a walk, preparing a healthy meal, or winding down early.

If consistency feels challenging, try finding an accountability partner. Sharing your journey with someone can help you stay on track and remind you of the importance of keeping those promises.

Step 5: Focus on Solutions, Not Thyroid Problems

What you focus on will expand. This is so important especially if you are always focusing on what’s not working because of your thyroid issues or Hashimoto’s. If you’re stuck in a loop of thinking, “Why am I so tired?” or “Why is my body betraying me?” you’re focusing on the problem. Instead, shift your mindset to solutions. One quick way to do this is by practicing gratitude. Try it right now. List three things you’re grateful for, no matter how small.

This simple exercise can lift your mood, shift your energy, and open the door to finding solutions.

Step 6: Keep Learning about Hashimoto’s

With Hashimoto’s, there’s always more to discover. Maybe it’s time to figure out your thyroid type, or perhaps you need to explore a new approach to managing triggers. Understanding your thyroid issues or Hashimoto’s doesn’t have a finish line, you will continue to evolve and grow the more you learn. If you’re feeling stuck, remember that every new level comes with new challenges, and the right resources can help you break through.

Overcoming Hashimoto’s: Make 2025 Your Healthiest Year Yet

Your health isn’t something you need to wish for. It’s something you can create. By defining your non-negotiables, breaking down your goals, staying consistent, and focusing on solutions, you can make this year your healthiest yet.

If weight loss is one of your goals, check out my 10-Day Hashimoto’s Weight Loss Jumpstart at innatopiler.com/jumpstart. It’s a super affordable, step-by-step approach to weight loss, specifically with Hashimoto’s. And, the results have been incredible. If weight loss isn’t your main focus, stay tuned because I have more solutions coming your way soon! It’s super exciting and specific for Hashimoto’s.

Thank you for listening and for trusting me to guide you on your health journey. I can’t wait to help you make 2025 your healthiest year yet. You’ve got this, and I’m cheering you on every step of the way.

Links:

Resources mentioned

Related Podcast Episodes:

Super Simple Tips to Protect Your Thyroid Over the Holidays [Ask Inna] What You Want to Know about Losing Weight & Feeling Good with Hashimoto’s [Ask Inna] Answers to All Your Hashimoto’s Questions 5 Daily Must-Haves to Help Manage Your Hashimoto’s and Hypothyroidism

Thanks for Listening

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PLEASE NOTE

All information, content, and material on this podcast is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

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