Hashimoto’s Thyroiditis Diet | Everyday Health

Mulkins’s job teaching special-needs preschool students demanded a lot of her both physically and mentally, and her illness made it difficult to keep up. “I didn’t feel good — it was wreaking havoc on my job,” she says. “I just wasn’t who I was before.

“I got really frustrated and thought, ‘I cannot live like this,’” she says. She decided to make a change and search for answers — efforts that eventually helped her take control of her symptoms and turn her health around.

Getting a Second Opinion on Her Thyroid Levels

Mulkins’s general practitioner had insisted her thyroid levels were normal, and the endocrinologist who diagnosed her with Hashimoto’s said the disease couldn’t be treated. At the urging of a friend, Mulkins made an appointment with Tricia Pingel, NMD, in Scottsdale, Arizona, and the author of Total Health Turnaround.

Dr. Pingel ordered blood tests, and when the two women sat down together a week later to review them, Pingel told Mulkins that her body was a mess. Mulkins took it as good news. “For the first time in my life, I was validated that it wasn’t all in my head,” Mulkins says. “My blood levels were showing everything was off — I had adrenal fatigue, my thyroid levels were off, I had Hashimoto’s and the antibodies were very high at that point. That was the aha moment of like, ‘This lady is going to be able to help me.’” According to the Mayo Clinic, adrenal fatigue is a term used to describe a range of symptoms, including fatigue, body aches, and trouble sleeping. Though the use of the term is widespread, it isn’t recognized as a legitimate medical diagnosis.

RELATED: What Are the Signs and Symptoms of Hypothyroidism?

Mulkins also had weight to lose — she weighed 130 pounds (lb) before her pregnancy and reached 210 lb after she gave birth. Her thyroid issues may have played a role, because weight gain is a symptom of Hashimoto’s, according to the Cleveland Clinic. “I wanted to lose weight, but [Pingel] said, ‘That’s not why you’re here. We’re going to get everything in line and then if you do the things I tell you, your body hopefully will go back to what it was beforehand,’” Mulkins says.

Pingel prescribed a handful of medications and supplements — including Nature-Throid, Adrenal Response, and various vitamins — which Mulkins credits with jump-starting her return to health. These may have helped Mulkins feel better, but it’s unlikely they played a role in her weight loss. “There is no evidence that a dietary supplement can increase weight loss,” says Kelly Kennedy, RD, a staff nutritionist at Everyday Health. But if these medications and supplements improved Mulkins’s thyroid function, they may have helped with weight loss, Kennedy says.

RELATED: 21 Tips for Weight Loss That Actually Work

Motivating Herself to Exercise and Build Muscle Strength

Three months after that first appointment, Mulkins felt ready to add exercise back into her life — it had been on hold for eight or nine years because she was too tired to make it through a workout. One Saturday morning, she ventured to Jabz Boxing, a women’s-only boxing studio in Scottsdale, Arizona. “I finished, and then I got in the car, and I threw up and cried for 45 minutes,” she says. “I sat in my car staring at the sign saying, ‘I’m not coming back, I’m not doing this, I can’t do this, I’m not ready.’ And then I said, ‘You know what, no.’” Mulkins wanted to be healthy and strong enough to make it through the class. She wanted to get her body back to normal. And so she went back to the workout studio — again and again and again. “I like the atmosphere because it’s all women,” Mulkins says. “Nobody cares what anybody else looks like. It’s just an environment for people of all body types.”

Since that day six years ago, she’s exercised for 45 minutes to an hour six or seven days a week. Most days, she works out at Jabz, which she says has helped her build muscles she didn’t know existed. “Erin’s journey has grown from just getting ‘healthy’ to now wanting to be strong and fit,” says Kimberlee White, the cofounder and CEO of Jabz Boxing, who’s witnessed Mulkins’s exercise journey. “Her attitude has also changed drastically.” When Mulkins started at Jabz, White says she was timid and underestimated her abilities. Now, White says, she works out hard and holds her head high when entering and leaving the studio.

Exercise has been shown to help people with underactive thyroids. According to a study published in Archives of Medicine & Health Sciences in 2015, thyroid functions improved when hypothyroid patients incorporated one hour of exercise per day into their routines.

RELATED: 9 Tricks to Help You Start Working Out and Actually Stick to It

Making Over Her Diet to Help Tame Hashimoto’s Symptoms

Mulkins also adjusted her diet and eliminated gluten (the grain protein found in many breads, cereals, pastas, and desserts, according to the Mayo Clinic). Research has shown that following a gluten-free diet can help people with Hashimoto’s. A study published in April 2018 in World Journal of Gastroenterology noted that Hashimoto’s is the most common autoimmune disorder linked to nonceliac gluten sensitivity. And a review published in 2017 in the Hellenic Journal of Nuclear Medicine found that a diet low in gluten seems to protect patients against the progression and complications associated with Hashimoto’s. “The body has an amazing ability to heal if you give it the opportunity and treat it right,” Pingel says.

Soon after Mulkins made these changes, the pounds started to come off. “When she came to me [in December of 2013], she had both Hashimoto’s antibodies,” Pingel says. Hashimoto’s is caused by abnormal antibodies that prevent the thyroid from functioning properly. According to a study published in 2014 in Clinical Thyroidology for the Public, about 90 percent of Hashimoto’s patients have TPO antibodies and about half have thyroglobulin antibodies. “By August, she’d lost 22 pounds and one [antibody] was completely negative and has remained negative to this day, and the other had dropped by half.” Her symptoms began to improve. Mulkins ended up losing 70 lb in two years and found herself feeling more energized.

RELATED: A Comprehensive Guide to an Anti-Inflammatory Diet

Staying Determined to Live a Healthy Lifestyle With Hashimoto’s Thyroiditis

Mulkins says there wasn’t one single thing that transformed her health. Rather, she says it was a combination of things: the medications and supplements Pingel prescribed, her exercise routine, and her diet changes, all of which required time, effort, and serious commitment. “That’s why I think she is so successful — she did the work,” Pingel says. “I told her where the problem was, but she dove in.”

Mulkins admits it hasn’t always been easy, even six years into it. “I go to Jabz at 5:30 in the morning,” she says. “I don’t like to get up that early, but [exercise] is part of my routine now and it helps with my endocrine system and is something I’m so used to doing.”

RELATED: Can Vitamins and Supplements Help Treat Hypothyroidism?

She still has some days when she’s tired — stress can exacerbate some of her symptoms — but for the most part, her energy levels have bounced back. “Even my husband said when I woke up at 5:30 one morning, ‘Who are you, and what did you do with my wife?’” she says.

Pingel adds that everyone is different, and the right treatment, diet, and exercise programs depend on the individual. She advises, if you’re in a similar situation to Mulkins’s, that you find a practitioner who jibes with you. To find a doctor who will treat Hashimoto’s holistically, search the American Association of Naturopathic Physicians’ online directory or the one from the Institute for Natural Medicine. Pingel recommends seeking a doctor who will check for antibodies in the beginning, not just when hypothyroidism has been established, which is the practice of many doctors.

Finally, be willing to make a commitment to your health, like Mulkins did. “The amount that you commit changes the timeline it takes to reverse,” Pingel says. “If you’re 100 percent committed, you’ll see changes faster.”

6 Weight Loss Tips for Hypothyroidism

Healthy foods, controlled portion sizes, and regular exercise — these are key components to losing weight. But if you have hypothyroidism, your underactive thyroid gland may also play a role.

If hypothyroidism is inadequately treated it can be harder to lose weight, since the thyroid is a large regulator of metabolic function. (Weight gain is often the first noticeable symptom of low thyroid.) The most important thing you can do — for weight loss and for your overall health — is to get proper treatment for your hypothyroidism. However, making a few dietary changes may help boost weight loss success. Losing weight is never easy, but people who have well-controlled hypothyroidism shouldn’t struggle to lose weight more than anyone else, says Leonor Corsino, MD, an endocrinologist at the Duke Center for Metabolic and Weight Loss Surgery in Durham, North Carolina.

Use these six strategies to jump-start weight loss with hypothyroidism.

1. Cut Out Simple Carbs and Sugars

Kelly Austin, ND, a naturopathic doctor specializing in hormone disorders and the director of the Prime Wellness Clinic in San Diego, recommends a moderate- to low-carbohydrate diet that focuses on complex carbohydrates (think starchy vegetables and legumes) and avoids simple sugars (pass on the candy and soda). According to the Linus Pauling Institute at Oregon State University, foods with a high a glycemic load (like refined grain products and sugary drinks) may increase inflammation in the body. But Dr. Austin stresses the importance of eating enough calories because “low calories can cause a stress response and result in decreased T3 [the active thyroid hormone triiodothyronine] production,” she says.

2. Eat More Anti-Inflammatory Foods

Anti-inflammatory foods can help ease joint aches and pains as well as depression, all of which can result from hypothyroidism, Austin says. And anti-inflammatory foods can help soothe the immune system, which is often in overdrive in people with hypothyroidism, says Tina Beaudoin, ND, the president of the New Hampshire Association of Naturopathic Doctors and medical director of HealthStrong Integrative Medicine in Manchester, New Hampshire. “An anti-inflammatory diet can help calm the immune system and excessive inflammation, and support adequate intake of the essential nutrients needed for healthy thyroid function, including magnesium, B vitamins, zinc, selenium, iron, and vitamin C,” Dr. Beaudoin says. Leafy green vegetables, tomatoes, fatty fish, nuts, fruit, and olive oil are all good foods to battle inflammation. And this diet decreases the burden on the liver to metabolize highly processed foods, she notes. “Healthy liver function is essential because the liver is responsible for converting 60 percent of T4 [the thyroid hormone thyroxine] to T3,” Beaudoin explains.

RELATED: Eat Right to Support Thyroid Function

3. Stick to Small, Frequent Meals

Hypothyroidism slows digestive function, notes Beaudoin. “Eating smaller, more frequent meals with balanced macronutrients — quality proteins, complex carbs, and healthy fats — supports balanced blood sugar and helps avoid the highs and lows of oversized, highly processed meals,” she says.

4. Keep a Food Diary

Your daily caloric intake can quickly skyrocket unless you log everything you eat and drink, Dr. Corsino says. It can also help ensure that you’re eating a balanced diet. “Keeping a food journal is important for someone with hypothyroidism to track their macronutrient intake,” Austin says. “A diet high in healthy fats, moderate proteins, and moderate to low carbohydrates is best for thyroid function.”

5. Move Your Body

Exercise is an important complement to a healthy diet in order to help burn calories, Corsino says. But consider the individual case, Austin says. “If a person is terribly fatigued, exercise can further suppress hypothyroidism,” Austin says. “If a person has properly managed their hypothyroid and has the energy, exercise is encouraged.”

RELATED: 8 Ways to Stay Energized With Hypothyroidism

6. Take Thyroid Medication as Directed

Thyroid hormone should be taken on an empty stomach first thing in the morning with plenty of water, Corsino says. Don’t take it with any other medications and wait at least 30 to 60 minutes before eating breakfast. If your thyroid level still isn’t where it should be when you take your medication properly, it could be affecting your ability to lose weight. Talk with your doctor about treatment adjustments that might be right for you.

Additional reporting by Jennifer Geddes.

The 7 Keys to Losing Weight with Hashimoto’s Thyroiditis

So, you have Hashimoto’s and you’d like to shed some pounds. You’ve come to the right place. I have healed my Hashimoto’s and have helped thousands of other women do the same. When you reconnect with your body and understand how it uniquely operates with the disease, you can hone in on what works, stop wasting time with what doesn’t, and finally get the results you want.

See, with Hashimoto’s, our bodies work differently. And if we try to lose weight using the same general tactics used by everyone else, we’re bound to be disappointed by the results. 

I’m here to tell you there is a way and it is possible. If you’re frustrated by crushing fatigue, stubborn weight gain, and impossible or ineffective diet programs (even if you manage to stick with them), I get it. I’ve been there. It feels like a never-ending cycle: exercise to try and lose weight, feel exhausted, drop the program. Try a diet, experience a Hashi flare-up, drop it. Try to lose weight and feel too tired and defeated to bother working out or finding an effective diet. Give up. Sometimes it can feel like it’s easier to just accept the way things are and deal with it. Or maybe the pain is unbearable and you know there’s got to be another way.

There is. 

You just need to understand how to work with your body so you can get back your strong, healthy, and vibrant you. 

Weight loss is the result of a proper diet and exercise plan. This fact is nothing new. What’s different, though, is how you go about doing this when you have Hashimoto’s. Your diet and exercise plans must take into account what your body needs, what it’s sensitive to, and how you can properly nourish and replenish it so your results are long-term.

Read on to learn the 7 keys to losing weight with Hashimoto’s in a sustainable and healthy way. Not only will you drop the pounds, but you’ll feel better and likely reduce many other Hashimoto’s symptoms as well. Finally! 

1.) Watch What You Eat

What you put into your body has a massive impact on your weight. Not only can it directly contribute to weight gain, but it can also cause other symptoms like fatigue which makes it even harder to do anything about said weight gain (like work out). 

For my Hashimoto’s patients and myself, an AIP protocol, gluten-free, and low histamine diet has worked wonders to decrease our Hashimoto’s symptoms – including weight gain. I’ll briefly explain these three components of the diet and why they work, but I strongly recommend you dive deeper into them and experiment with how they make you feel. Take gradual steps when adjusting your diet; usually, if the change is drastic, people struggle to keep up with it. By making gradual, intentional adjustments, you’ll be able to identify which foods make you feel good and which don’t.

The AIP Protocol

The AIP (autoimmune paleo) protocol has shown to be beneficial for many people with autoimmune disorders or even severe digestive problems. It has also been shown to reduce antibodies and inflammation in the gut while increasing gut health, hormone regulation, and energy (hello, gym motivation!). It works by considering four key factors: nutrient density, gut health, hormone regulation, and immune system regulation. 

When you have an autoimmune disease like Hashimoto’s, your immune system attacks your body and gives rise to the symptoms we know so well. The AIP protocol aims to regulate the immune system by feeding the body only good, nourishing, non-inflammatory foods, and leaving out foods working against it. 

This protocol calls for the elimination of things like processed sugars, grains, and dairy, which can work against your weight loss efforts and irritate the gut, making your symptoms worse. To complete the protocol, you will eliminate foods on a schedule then gradually reintroduce them back into your diet, assessing changes in your body along the way. 

So, what foods are part of the AIP protocol? Although the protocol is considered “restrictive” by some, there are still tons of options. Here’s a brief list:

• Meat (preferably grass-fed)
• Fish
• Vegetables, excluding nightshades
• Sweet potatoes
• Fruit in small quantities
• Coconut milk
• Avocado, olive, and coconut oil
• Fresh non-seed herbs (basil, mint, and oregano, for example)
• Bone broth
• Grass-fed gelatin and arrowroot starch

The AIP protocol also calls for certain lifestyle changes impacting the immune system, like a sufficient amount of sleep, proper stress management, and physical activity.

If you look at the list of what’s allowed in the AIP protocol, you’ll notice there are some very nutritional foods missing. The reason for this is because the AIP protocol doesn’t just consider a food’s nutritional benefit; it assesses whether the foods trigger inflammation as well. This is why nutritionally dense foods omitted from the AIP list likely have detrimental compounds.

Gluten-Free

Studies have shown a correlation between Hashimoto’s disease and gluten sensitivity and a link between gluten intolerance and autoimmune disorders in general. Many people who omit gluten and dairy products from their diet boast a remission of Hashimoto’s symptoms, if not total remission. 

So why, exactly, must gluten be one of the first things to go with Hashimoto’s? 

Gluten’s molecular structure closely resembles thyroid tissue. Your body’s immune system triggers an attack on the thyroid gland with gluten sensitivity because it senses foods with gluten as a foreign invader. And if you’re regularly eating gluten, your body never catches a break. This constant battle keeps your immune system on high-alert, thus making your body prone to autoimmunity and food sensitivities. 

Get screened for gluten intolerance. If you discover you are intolerant to gluten, cut it out completely. Even little bites or “cheats” can trigger an immune response and destroy thyroid tissue, which totally isn’t worth it at the end of the day. 

Low Histamine Diet

Histamine is a chemical in the immune system released during hypersensitivity or inflammatory reactions to protect the body. Your cells and even the bacteria and yeast in your digestive tract make histamine. It’s also found in some foods. Healthy gut cells produce DAO, or diamine oxidase, an enzyme whose function is to break down histamine in the small intestine. However, if you don’t produce a sufficient amount of DAO, the histamine levels in the digestive tract cannot be kept at optimal levels. 

This, ultimately, leads to histamine intolerance. 

But what does this have to do with Hashimoto’s? Those of us with Hashimoto’s are more likely to have histamine intolerance. This may be because of histamine intolerance and Hashimoto’s share some of the same root causes, including gluten sensitivity, leaky gut, small intestinal bacterial overgrowth (SIBO), and Immunoglobulin (IgE) allergies. 

Try eliminating histamine-rich foods to see how you feel so you can continue your weight loss journey fueled by the best foods for your unique body. 

2.) Protein is Queen

Getting enough optimal protein is key for losing weight with Hashimoto’s. Protein is used by the body to build and repair tissues, and it’s also used to make enzymes, hormones, and other body chemicals. With Hashimoto’s, we already struggle with having sufficient and high-quality muscle mass. If additionally, we don’t get enough protein, we’re setting ourselves up for an uphill battle. 

If weight loss is your goal, a high-protein diet also makes you feel fuller longer. It replaces carbohydrates, fats, and sugar – which work against your fat loss goals – and reduces your hunger hormones while boosting satiety hormones. In short, when you increase your high-quality protein intake, you reduce hunger and caloric intake. And paired with the AIP protocol, the only calories you consume are nutritious and non-inflammatory ones. Win-win!

Protein is fuel for your muscle and the more muscle you have, the faster you burn calories – even in a resting state. So, shoot for a minimum of 30 grams of high-quality protein per meal and watch your body look, feel, and perform at its finest! 

3.) Consider Calories

When you’re trying to lose weight, there’s no getting around it: Calories matter. This is a fact whether you have Hashimoto’s or not. The trick is to burn more calories than you consume, which can be tricky if you’re eating empty calories. “Empty” calories don’t nourish you or keep you satiated for long. With the AIP protocol, calories are from nutrient-dense foods, so you can control your calorie intake without feeling starved and your body still gets everything it needs to thrive. 

Make sure the foods you consume are worth the calories. Skip thoughtless snacks, between-meal grazing, and keep desserts and sweets out of your pantry or work desk if they’re just too tempting. 

Meal prepping or planning ahead can be very helpful when trying to control your calorie intake. Assess your list of permitted foods and plan your week, ensuring each meal is balanced and varied. Then, pick a night out of the week to prepare your meals – you can even start with a big soup or broth for a few day’s lunch. And be sure to consider some snack options in case you get hungry in-between meals. 

By ensuring you have the right foods in the right quantities at-hand when you need them, you’ll curb excess calorie consumption and make it easier for you to follow a designated diet. 

Some food items are easily prepared and stored in order to control your calorie intake (and follow the above diet protocol!). They include:

• Roasted chicken with low starch vegetables
• Turkey apple sausage patties
• Vegetable soup
• Salad topped with steak strips (olive oil and vinegar dressing on the side)

Proper planning is essential to avoid unhealthy food choices and frantic pantry hunting when you’re already starving (the story never ends well). There are also lots of resources online for recipes following the AIP protocol. Try them out! 

4.) Exercise Efficiently

With Hashimoto’s, it’s all about how you exercise. The thing is, we can suffer from hypermobility, tissue laxity, and decreased muscle mass, which means certain types of exercises can actually do more harm than good for our bodies. We need strong, stable muscles and we want to lose weight; however, if we aren’t careful certain types of exercises (and over-exercising) will deplete our valuable thyroid hormones.

The magic is in weight training. Specifically, heavy weight with low repetitions. Proper rest and recovery are also essential in order to give our bodies the chance to repair muscle tissue and recalibrate its thyroid hormone turnover. 

Unlike repetitive motion exercises – like cycling or running – weight training doesn’t demand high levels of cortisol from the body, depleting thyroid hormones. It also creates more muscle mass, which supports thyroid hormone production, overall strength, and helps with sustainable, long-term weight loss. You’ll also notice an increase in energy, a boosted immune system, and less pain and inflammation in the body. 

The secret to weight loss is muscle, especially for those of us with Hashimoto’s. Muscle uses excess glucose first, then fat once your glucose storage is all used up, even while you’re resting. It also houses thyroid hormone receptors in the body. 

5.) Hit the Weights

You may have heard the secret to weight loss is cardio, cardio, cardio. But if you have Hashimoto’s and you’ve tested out this theory, you may have left wondering why you felt so fatigued, inflamed, and flat-out miserable for hours (if not days) afterward. 

This is because long cardio sessions deplete your already-low levels of thyroid hormones and lean out your valuable stores of muscle mass. What I’ve found is to beat Hashimoto’s and get to the ideal weight you need to preserve and build your muscle mass, not engage in activities to compromise it. 

If you enjoy a sport with repetitive motions, like running, cycling, or swimming, you don’t need to cut it out entirely. Begin by incorporating a weight lifting regimen and try moving towards a HIIT (High-Intensity Interval Training) program to make you break a sweat. And listen to your body; a little soreness after a workout is normal and a sign of progress, but if your weekend bike ride has you sprawled on the couch for days afterward, it’s likely your body signaling a needed change. 

6.) Manage your Thyroid Medication

It’s imperative to your weight loss goals – and really any of your health goals – to properly manage your thyroid medication. There’s no shame in taking medication; just make sure your doctor is ordering the necessary bloodwork to monitor your progress. 

7.) Address Environmental Factors

Did you know some environmental factors can cause your body to mimic Hashimoto’s symptoms? Take mold, for example. Mold actually mimics estrogen in the body and can cause estrogen dominance and progesterone deficiency. This, in turn, impacts your hormones (along with a whole host of other things in the body) and adds stress to your adrenal glands. Like dominoes, the stress on your adrenal glands spikes your cortisol levels, which finally knocks out your thyroid hormones. Phew, what a mess. 

If your goal is to lose weight with Hashimoto’s, examine and address any environmental factors contributing to your weight gain and other Hashimoto’s symptoms in the first place. If you don’t consider your environment, even if you’re doing everything right for your Hashimoto’s, your environment may be the real issue. 

You’ve got to get right to the source. 

A few other environmental triggers of Hashimoto’s to watch out for include:

• Polychlorinated biphenyls (PCBs)
• Bisphenol-A (BPA)
• Irradiation (accidental or medical)
• Certain Synthetic Pesticides like DDT
• Insufficient Sun Exposure

Achieving Weight Loss Success with Hashimoto’s 

Weight gain is a frustrating symptom of Hashimoto’s. And it doesn’t help when its paired with fatigue and sluggishness, too. With Hashimoto’s, everything you do (or don’t do) impacts everything else. The journey to lose weight with Hashimoto’s isn’t just about losing weight. It’s about improving all of your symptoms so your body can function optimally, thus responding with your desired results – like improved energy, weight loss, and decreased fatigue and pain. 

I encourage you to embark on your own journey towards health and wellness with Hashimoto’s. It is possible, and it’s absolutely necessary if you want to lose weight in a sustainable way. The path to health with Hashimoto’s is a challenging one, but with support, guidance, and real-talk with real mentors on the same journey, you’ll reach your goals and live the life you want. You deserve it! 

If you’re interested in learning more about exercising with Hashimoto’s, download my free How to Beat Fatigue and Exercise with Hashimoto’s guide.

In Good Health,

Dr. Emily Kiberd

How To Lose Weight With Hashimoto’s

Weight gain is a common symptom of thyroid disease. Like many people with Hashimoto’s, I struggled with both weight gain and weight loss throughout my thyroid journey. When people struggle with their weight, eventually they look to the thyroid, so in some ways we can thank our bodies for letting us know there is something going on that we need to focus on.

Unfortunately, as many people see those pounds begin to pack on, they are often advised to start a low calorie diet. The problem with following a low calorie diet is that we often become deficient in macro and micronutrients when we reduce our calorie intake, and over time, we may be inadvertently sending our bodies a message that we are experiencing a famine.

To protect you, your body will slow down your metabolism in an effort to run on fewer calories to make sure you do not starve. This makes weight loss even harder. So for many people, low-calorie diets are NOT the solution.

So what diet is best for you? Well, that will require a little experimentation, and often, the most helpful diets may also help your thyroid symptoms. Is there anything other than diet or medication that you should be looking at? Absolutely!

I’d like to share some helpful lifestyle strategies for weight management and Hashimoto’s. You’ll be surprised by just how big of a role your thyroid, adrenal and nutrient levels play in unexpected weight gain!

In the following article, you’ll discover:

• How suboptimal thyroid levels affect your weight
• Thyroid medications and weight gain
• What is the best thyroid diet for weight loss?
• Best foods for weight loss
• How the adrenals affect your weight
• How much exercise should you get? Can it make you feel worse?
• Best supplements to reset your metabolism

8 Helpful Strategies for Weight Management and Hashimoto’s

1. Get Your Latest Lab Values

Get your latest lab values for TSH, Free T3, and Free T4 from your doctor. You may have been told that these numbers were “normal,” but sometimes when these numbers are on the outskirts of normal, your metabolic rate may still be impaired, making it more difficult for you to burn calories.

Additionally, new guidelines have redefined the normal range for TSH to be below 3 μIU/ml; however, not many labs have implemented this guideline. Your doctor may be using old ranges. Thus, many physicians may miss the patients who are showing an elevated TSH, which means that you do not have enough thyroid hormone on board and that you are hypothyroid. (This is one reason why patients should always ask their physicians for a copy of any lab results!)

Many patients are told their TSH is in the “normal” range, but their levels are actually on the higher side of this range, which could be one reason why they may find it harder to lose weight.

Functional medicine practitioners have further defined that normal reference ranges should be between 1-2 μIU/ml for a healthy person not taking thyroid medications. Anecdotally, most patients feel best with a TSH between 0.5-2μIU/ml.

Here’s a handy reference chart of optimal thyroid ranges:

You can check out my article for more information on thyroid lab tests!

Remember, thyroid medications are dosed in micrograms — that’s 1/1000th of a milligram! — and sometimes a teensy increase in the dose can make a world of a difference. Talk to your doctor to discuss revising your dosing, as optimizing your thyroid levels can repair your metabolic rate and help you lose weight more easily.

2. Consider the Type of Medication You Are Taking

Synthroid, a medication that contains the T4 hormone, is the most commonly prescribed medication for an underactive thyroid. However, the T3 thyroid hormone is more effective for maintaining our metabolism. In theory and on paper, T4 gets converted into T3; however, there are many potential factors (including genetics) that can prevent this conversion from happening in the human body!

Factors that Inhibit T4 to T3 Conversion

Furthermore, under stressful situations, T4 gets converted to Reverse T3 instead of T3. Reverse T3 is an inactive molecule related to T3, but without any physiological activity, it is a dud that just takes up space and blocks the active T3 from activating the receptors.

So what can one do to boost their T3 levels? Taking thyroid medications that contain T3 will help ensure that the right hormone is getting to the right receptors.

Some report more weight loss with T4/T3 combinations (Armour*, Nature-Throid, compounded medications) versus T4 medications (Synthroid, Levoxyl, Tirosint) alone. T4 is a precursor to T3, but some individuals do not convert T4 to T3 properly, and the T3 component is the metabolically active one.

In addition to losing weight, many patients that start taking a combination T4/T3 product often report that they feel better as well! For more information, be sure to read my article on which thyroid medications are best and my top 11 thyroid medication tips.

*Note: While Armour Thyroid does not have any gluten-containing ingredients, it is not tested for gluten content, and cannot be certified as gluten-free. Armour does contain sodium starch glycolate, which can be derived from wheat or corn.

3. Consider the Type of Diet You Are Eating

Are you following The Standard American Diet (S.A.D.)? The S.A.D., which is full of sugar and simple carbohydrates, is perfectly designed to cause us to gain weight year after year. Even yogurts that are marketed as “healthy” contain the equivalent of 16 teaspoons of sugar!

Instead of eating processed and pre-made meals, I like to think about eating “real food”. If it wasn’t considered food 200 years ago, we probably shouldn’t be eating it now!

Divorcing the S.A.D. is often a step that many of us must take to not just lose weight but to also feel better, and in some cases, minimize or eliminate the attack on the immune system.

Some Hashimoto’s and hypothyroidism diets that have been helpful include the Body Ecology diet, the Paleo diet, the Virgin diet, Autoimmune Paleo (AIP) diet, GAPS diet, SCD diet, Weston A. Price diet, or the Mediterranean diet. 63 percent of 2332 readers that I surveyed in 2015 reported positive weight changes when they tried the AIP diet! A great way to see if the AIP diet might work for you is to try my 2-Week Recipe Plan for FREE. That’s 14-days worth of delicious meal plans and recipes!)

These diets are meant as a starting point, as you may need to modify these diets to fit your own individuality.

After all, people with Hashimoto’s usually have multiple food intolerances—especially to gluten.

Here are a few rules of thumb to consider:

• Eliminate sugar, processed foods of all kinds, gluten, dairy, corn, rice, and other simple carbohydrates. (Carbohydrates get stored in our bodies as fat.)
• Focus on eating lots of good meats and vegetables (preferably organic), and good fats like avocados, olive oil, and coconut oil.
• Make sure you’re getting enough protein. If you’re struggling with that, consider adding in a great protein shake. (Consider adding Rootcology’s Organic Pea Protein or AI Paleo Protein powder to your daily smoothies!)
• Don’t count calories, rather, eat until you are satisfied.

After an initial week or two of withdrawal, your body will start to thank you. You will start noticing stomach aches, bloating, acid reflux, and fatigue subside. You will also start to lose weight without trying.

If you’ve been eating a clean diet for some time but your weight isn’t budging, you may also want to consider food sensitivity testing to remove foods that are specifically inflammatory to you. Many of my clients who have played with their current diets have seen progress in weight loss after eliminating foods per their food sensitivity results.

4. Consider Taking a Probiotic or Eating Fermented Foods

New research is showing that people who are overweight have an imbalance of bacterial flora in their intestines. Those who are overweight may have particular bacteria strains that extract more calories from food compared to those found in people who are not overweight. This means you could be eating the same amount of food as your friends yet gaining more weight from it!

Probiotics and fermented foods that contain beneficial bacteria may be helpful with balancing your bacterial flora. As a bonus, since 70 percent of your immune system resides in the cell walls of your digestive system, supporting your gut health will also help support your immune system. (1)

Here are some of the probiotics that I recommend and that you may consider:

•  Saccharomyces boulardii (S. boulardii) – This is a beneficial yeast that helps to clear out pathogenic bacteria, candida, some parasites (including Blastocystis hominis), and H. pylori, an infection that has been implicated in ulcers and has been linked to Hashimoto’s.
• Probiotic 50B by Pure Encapsulations – Containing 50 billion colony forming units of Lactobacillus and Bifidobacterium strains, this is a great high dose probiotic that promotes a healthy intestinal ecology and supports gastrointestinal and immune health.
• VSL #3 – This probiotic has been clinically studied for ulcerative colitis and irritable bowel syndrome. Please note, this is a very expensive probiotic, but you can get it covered by your insurance if you have the right diagnosis.
• Klaire Ther-Biotic – This is a less expensive but equally effective brand of high dose multi-strain probiotics recommended by brilliant nutritionist friend, Tom Malterre.
• MegaSporeBiotic – This spore-based probiotic has a unique mechanism of action, which allows it to directly modulate the gut microbiome. Spore-based probiotics have shown promise in various autoimmune diseases and in reducing allergies and asthma. Spore-based probiotics also have an ability to boost Lactobacillus colonies, so they can be used concurrently with Lactobacillus probiotics as well as in place of them. Unlike Lactobacillus probiotics, spore-based probiotics can reduce SIBO and increase gut diversity by boosting the growth of other beneficial flora. Clients and colleagues with Hashimoto’s have reported the following after using MegaSporeBiotics for thirty to ninety days: a reduction in thyroid antibodies, an improved mood, less pain, better bowel movements, more energy, and a reduction or complete elimination of food sensitivities.

High-dose, multi-strain probiotics can be very helpful for people with Hashimoto’s in general. However, they may be problematic for people with SIBO, which can be caused by an overgrowth of various bacteria, including Lactobacillus and Streptococcus bacteria, which are often found in probiotics. Be sure to check out my article on probiotics and consult a local functional medicine practitioner to find the right probiotic for you!

5. Adrenal Support and Stress Response

Our bodies have this amazing capability to heal. When you’re in the “rest and digest” stage, or anabolic process, your body is actively repairing and healing itself.

When you experience stress, your body goes into “fight or flight response” mode, diverting its attention from healing and digestion; and goes into emergency mode, pumping your body full of adrenaline to prepare it to survive what your body perceives to be a life threatening event. Many people cite a traumatic incident in their lives as the precursor to when their Hashimoto’s symptoms began. Adrenal stress is a very common reason behind why people may hit a weight loss plateau.

There are 3 potential stages of adrenal dysfunction: Stage I, Stage II, and Stage III.

• Stage I – In Stage I, there will generally be too much cortisol production. Your total cortisol level is going to be elevated throughout the day.
• Stage II – In this stage, the total cortisol level will be normal, but there will be some abnormalities where it might be high in the morning, then too low in the afternoon, and then high again in the evening. This can produce some annoying symptoms like blood sugar swings, irritability, or an afternoon crash.
• Stage III – This is an advanced stage where the adrenals become depleted and do not produce enough cortisol. You’ll be running on empty and have very low levels of cortisol throughout the day. This often times leads to chronic fatigue.

You can reset your adrenals by getting more rest, limiting caffeine intake, and getting your daily dose of the ABC’s: Adrenal Adaptogens, B Vitamins and Vitamin C.

The supplement Adrenal Support™  by Rootcology contains all three of these adrenal tonics that can balance out adrenals, whether they are over or underactive.

Please note, severe cases may require further intervention. You can get your adrenals tested with adrenal saliva tests, like the ZRT Adrenal Stress Profile. You can order this test through your doctor, or you can order it yourself. In some cases, stressed adrenals may actually lead to poor absorption of foods. 

Just like everything else, your stress hormone cortisol needs to be in balance. Too much, and you store excessive belly fat; too little of it, though, and you can feel extremely fatigued. Thyroid symptoms of fatigue can actually be due to low cortisol levels. If you have chronic stress, your body will eventually be unable to produce enough cortisol, DHEA and progesterone.

(Experiencing other symptoms aside from fatigue? As a pharmacist, I am amazed that the simple strategies that I have found to work 9 out of 10 times for symptoms like anxiety, fatigue, muscle wasting and hair loss are not widely taught in medical schools. Through years of trial and error, I created the Thyroid Symptom Hacker eBook for my private clients to address these issues. You can actually overcome fatigue in three days! I recommend this as a resource to anyone with thyroid issues.)

6. Choose a Physical Activity You Enjoy

Choose a physical activity that you will enjoy and continue, such as walking, yoga, swimming, Pilates, running, Zumba, or P90X. Whatever you do, make sure you enjoy it. Now perhaps you are saying, “Physical activity?! I’m exhausted even after a full night’s sleep. I can’t even imagine getting enough energy to think about exercise, let alone do it.”

However, you will need to tailor your activity based on your adrenal levels and the stage of adrenal dysfunction your body may currently be experiencing (as per #5). The more advanced the stages of your adrenal dysfunction are, the less likely you’re going to be able to tolerate exercise.

Generally, when it comes to exercise, we find that in Stage I adrenal dysfunction, things like running, aerobic sports, and CrossFit are going to make people feel better. In people with Stage III adrenal dysfunction, however, these types of activities may make them feel worse and worsen their adrenal fatigue and dysfunction. A person with Stage III dysfunction may do better with more gentle, relaxing exercises like yoga and stretching, as well as with muscle building exercises like lifting weight. Remember: muscle boosting is great for our own internal metabolism. Having more muscles will actually make it easier for you to lose weight!

One of the things you can do is just give yourself a good rule of thumb for when it comes to exercise. If you are exercising, and you find that you feel exhausted after the exercise, this generally means that what you just did was too much for you. A good amount of exercise should make you feel refreshed and energized. You should feel like you should be able to do it all over again once more.

Something that I have had some of my clients do when they were in Stage III adrenal dysfunction is actually cut out exercise. It seems counterintuitive, but in this stage, when their adrenals were very dysfunctional, they were not able to tolerate exercise. Even walking or jogging could be too stressful for their bodies that it would actually make them worse. I’ve actually had some ladies who were able to lose weight by exercising less, which is always surprising, and at the same time, great progress.

Again, it’s important to find the appropriate amount of exercise and tailor your needs to your own body.

7. Consider Medication Side Effects

As a consultant pharmacist, I have witnessed numerous people having major changes in weight gain with the use of certain medications.

Birth control, in particular, can be associated with significant weight gain, and 45 percent of my readers with Hashimoto’s reported that stopping birth control helped them normalize their weight. I’ve written about the impact of birth control on our health in this article.

As people with Hashimoto’s are often misdiagnosed with anxiety, depression, bipolar disorder, etc. I would be remiss to report the important impact of psychotropic medications on weight gain.

The biggest culprits associated with weight gain include antipsychotic medications which were traditionally developed for schizophrenia but are used on and off label for conditions like bipolar disorder, depression, anxiety, irritability and even insomnia! In my experience, Zyprexa was the worst offender. I have seen people gain 100+ pounds on this medication. Other antipsychotics include Seroquel, Risperdal, and Abilify.

Antidepressants such as Prozac, Zoloft and Lexapro can also contribute to weight gain. The antidepressant Wellbutrin, however, is less likely to cause weight gain.

I recommend speaking with your doctor or pharmacist about your current medications to see if they could be potential culprits for causing weight gain, and if weight neutral alternatives exist.

8. Address Your Nutrient Deficiencies

One of the surprising reasons why people hold onto excess weight is because they are malnourished. It may seem counter intuitive that a person who is overweight would be nutrient deficient or malnourished, however, our nutritional status isn’t based on just calories alone.

The human body requires macro and micro-nutrients to thrive, and proper nutrient status depends on our intake of nutrients, digestion of food, and absorption of the nutrients from the food.

Without these nutrients, your body may sabotage your weight loss efforts by slowing down your metabolism or causing you to have cravings or feel hungry, even when you have had enough to eat.

Let’s review how to address nutritional status:

Intake of Nutrients

I recommend eating a nutrient dense diet like the Paleo diet or Autoimmune Paleo diet for most people with Hashimoto’s as a starting point. Additionally, taking supplements can help with addressing your nutrition.

The most common nutrient deficiencies in Hashimoto’s are B vitamins (including thiamine and B12), selenium, magnesium, vitamin D, and ferritin.

For more information on each of these, please read my recent article The 6 Most Important Nutrient Deficiencies in Hashimoto’s.

Another common deficiency that may lead to weight gain is inadequate intake of protein. I recommend starting your day off with a blood sugar balancing smoothie (bonus: it’s great for reducing cravings and hunger) that includes a hypoallergenic protein source, such as my Rootcology AI Paleo Protein. Smoothies and protein powders allow your body to absorb more nutrients, even if you don’t have perfect digestion, as the foods are more bioavailable and are easier to digest and absorb.

Additionally, I love adding green juices to the mix as another great way to boost your nutritional status. Green juices also have tons of nutrients that are easy to absorb and digest.

Digestion

Digestive enzymes, such as Betaine with pepsin for protein digestion, as well as fat specific and broad spectrum digestive enzymes, can also help you get more nutrients from your food. Furthermore, blends with enzymes such as Rootcology’s Veggie Enzymes can help you digest fibers and starch in fibrous foods such as raw vegetables and fruits. If you have insufficient levels of digestive enzymes produced naturally in the pancreas, Rootcology’s Pancreatic Enzymes Plus may also be beneficial. The bromelain, trypsin and chymotrypsin in this supplement target and break down specific amino acids (the building blocks of proteins) in the duodenum (the first section of the small intestine), where pancreatic enzymes are normally released. (Please speak with your practitioner before considering pancreatic enzymes if you are currently taking broad spectrum digestive enzymes, as some of the ingredients may overlap.) I have an article all about Using Enzymes for Hashimoto’s you may want to check out. 35 percent of my readers reported that digestive enzymes helped them optimize their weight!

Absorption

Absorbing your nutrients is dependent on a variety of factors, including the state of your gut and the function of your liver.

I already talked about the impact of probiotics on weight — 36 percent of my readers reported that a probiotic can help with weight optimization. Part of the reason for this is because probiotics help us extract nutrients.

Supporting Your Liver

The liver is an important player in nutrient status. In fact, the liver is the organ that processes the nutrients we absorb from the small intestine. 38 percent of readers reported improvements in weight status with using liver support! I’ve written a comprehensive article all about liver support! Check it out here.

Another root cause of why you may not be properly absorbing nutrients could be due to small intestinal bacterial overgrowth (SIBO) or an unwanted guest in your gut, such as an infection or parasite. 41 percent of my readers with Hashimoto’s saw improvements in weight after utilizing SIBO protocols, and 36 percent saw improvements with parasite protocols (I don’t have an article on this yet, but more information on parasite protocols can be found in Hashimoto’s Protocol).

Your Weight Loss Action Plan

In an effort to slow down your body’s metabolism, stress, skipping meals, and toxicity can cause the body to attack the thyroid, as well as promote weight gain. Preventing further attacks on your already delicate thyroid is of prime importance, as you may know if you’ve read my new book Hashimoto’s Protocol. By optimizing your thyroid hormone levels, following a thyroid-friendly diet, adding probiotics and fermented foods to your daily regimen, considering a T4/T3 combination medication, repairing your adrenals, getting the appropriate amount of exercise for your body, and optimizing your nutrients, your health may greatly improve — and you may even notice that losing weight will become easier!

Remember, you are not alone. Losing weight with thyroid disease is POSSIBLE. Many of my readers have seen dramatic and positive weight loss results after implementing these lifestyle changes, and reported feeling better, too. You can be one of them! And you are WORTH it — so get your body and health on the right track today!

I hope this helps and wish you all the best in your health journey!

P.S. You can also download a free Thyroid Diet Guide, 10 Thyroid friendly recipes, and the Nutrient Depletions and Digestion chapter by signing up for my weekly newsletter. You will also receive occasional updates about new research, resources, giveaways and helpful information.

References

1. Hyman M. How Good Gut Health Can Boost Your Immune System. EcoWatch. 2015. https://www.ecowatch.com/how-good-gut-health-can-boost-your-immune-system-1882013643.html. Accessed January 15, 2018.

Note: Originally published in March 2015, this article has been revised and updated for accuracy and thoroughness

Why Less is More For Weight Loss When You Have Hashimoto’s · Sara Peternell

Meet Annaleese, A Typical Hashimoto’s Mom

Her weight had shot up about 20 pounds seemingly overnight.

Stressed out, tired.

Running from place to place for her kids, job, extended family and as an active volunteer in her community, Annaleese is pretty much like 99% of the women I work with.

Diagnosed with Hashimoto’s in her mid-20s, Annaleese was now 43 and feeling a surge of returning hypothyroid symptoms.

Annaleese was anxious.

She came to me for help.

What she had been doing WAS NOT WORKING.

Despite her other annoying hypothyroid symptoms (feeling cold, tired, dry skin and losing some scalp hair, having trouble sleeping), the weight gain was the most troublesome.

She had recently joined a crossfit gym, was eating a primarily Vegan diet, and took a slew of vitamins from the shelves at Whole Foods, GNC, Costco and Target.

Annaleese was doing everything she could.

Except for resting or truly taking care of herself.

First Things First For A Hashimoto’s Person

A Mental Turning Point To Better Manage Your Hashimoto’s symptoms

I have shared with many Hashimoto’s clients that eating only for the sake of losing weight and looking a certain way is never going to actually make you healthy.

We must accept that if we are going to manage our Hashimoto’s, and our general health, we have to stop the obsession with our weight.

This is a tough pill to swallow.

However, necessary to healing your thyroid and body… AND to stop feeling terrible… is to be okay with our bodies regardless of size, shape or overall muscle tone.

Love Yourself

“Self-love” might seem like a joke to some.

Is self-love something that sounds nice but isn’t actually achievable?

I know, I know.

But, I promise, loving yourself regardless of size can be vital to your healing journey. Loving your body must take priority over hating your body.

Your cells are listening.

Have Hashimoto’s? Stop Trying So Hard To Lose Weight

Judging by what society tells us about weight loss, NO PAIN NO GAIN.

You might be afraid that if you stop trying so hard, you will gain 20 more pounds?!

Here’s what I have found personally, as well as heard from many of my Hashimoto’s clients.

Doing less to achieve an “ideal” weight ultimately results in:

• reduced overall hypothyroid symptoms
• improved sustained energy
• stabilized blood sugar, less shakiness and irritability
• ultimately lowered total body weight

But, hey! None of this happens overnight.

It takes time! That is one concept that I know is extremely hard to grasp.

We all want a little immediate gratification now and then.

But, at the end of the day, the journey is worth it, and the freedom in letting go of constantly trying to lose weight is truly liberating.

Start on a New Weight Loss Thyroid-Friendly Agenda

Rest: The Number One Remedy for Weight Loss

Our bodies have this amazing capability to heal.

When you’re in the “rest and digest” stage, or in an anabolic process, your body is actively repairing and healing itself.

This happens at night while we sleep.

When you are under constant daytime stress, your body goes into “fight or flight response” mode, diverting its attention from healing and digestion and goes into emergency mode!

Under stress, you’re pumping your body full of adrenaline to prepare it to survive what your body perceives to be a life-threatening event.

Insufficient sleep could likely cause weight gain and impede weight loss plan

People who are sleep- or rest-deprived tend to weigh more and have more trouble losing weight than those who get adequate rest, even when they follow the same food plan.

When you don’t get enough sleep, your body over produces the hunger-causing hormones leptin and ghrelin.

You could be more susceptible to overeating, while at the same time being less satisfied afterward.

People who consistently get less than six hours of sleep also show glucose and insulin levels and characteristics similar to diabetics, even if they are otherwise very healthy.

Your fat cells lose their ability to properly use insulin.

As your body becomes more resistant to insulin, it will produce more and more in order to function.

This leads to fat buildup and could eventually lead to diabetes.

Not getting enough sleep also makes you more stressed out, which in turn makes it more difficult for you to control your appetite.

A sleep-deprived body will produce more of the stress hormone cortisol.

Cortisol triggers the reward center in your brain and makes you crave food – especially sugar.

The combination of more cortisol and more ghrelin mean that you’ll need to eat more food than you normally would in order to feel satisfied.

Lack of sleep can also lead you to have intense cravings and make it less likely to be able to say no to unhealthy treats.

Exhaustion reduces your mental clarity and judgment. Duh!

You’re more likely to reach for that donut in the office when you’d normally choose a piece of fruit.

Food: For Healing, Not For Weight Loss

When you look beyond the magazines and commercials telling us that x, y and z will make us skinny, a new world of healthful opportunity opens up.

Yay! Let’s begin using food to heal.

A Standard American Diet (SAD) is made up of too much sugar and tons of processed carbs!

Most Americans rarely eat a whole-food nutrient dense diet.

But, a food plan that is completely UN-MESSED-AROUND-WITH is the one that makes all the difference.

Start Here:

• many local vegetables, fruits in moderation
• local, pasture-raised meats
• wild-caught fish
• good quality plant-based fats
• whole grains and legumes if they work for your digestive system
• nuts and seeds (preferably soaked and sprouted)

The nutrients in real food like bone broth, greens, sardines, sauerkraut and even organic chicken or beef liver give your body the real food nutrition that it needs to function properly.

Our cells need proper nutrients to heal and for our bodies to thrive.

“Diet food,” low-calorie food and processed/packaged foods (even if they say otherwise on the package) WILL NOT give your body what it intuitively needs to heal.

Here’s something else: don’t eat low carb, don’t avoid fat, and generally try not to know how many calories you eat or need to eat.

Trying too hard with food is counter-intuitive to the process of healing.

No one size fits all diet for Hashimoto’s

There is no specific diet proven to help everyone with Hashimoto’s.

An individualized approach to nutrition is necessary.

Some clinical evidence has shown that the following food plans have helped some people with Hashimoto’s:

• gluten-free
• sugar-free
• Paleo
• grain-free
• dairy-free
• autoimmune paleo
• low glycemic or Mediterranean

What you choose is not as important as listening to your body and paying attention to how you feel when you eat.

Food should nourish, nurture, satiate and satisfy. It can be enjoyed healthfully among loved ones.

It is neither “Good” nor “Bad.” Food gives our bodies fuel.

In turn, how our bodies respond (positively or negatively) gives us information about what we will choose again in the future.

And, perfection with food is more folly.

My rule: 80% of the time I am eating exactly the way I should for a healthy body/mind/spirit. 20% of the time I am eating … well, because … life happens.

Maybe I just didn’t have as much time to plan meals in a given week. Or I was on vacation. Or it’s someone’s birthday and I want to partake in a piece of (gluten free) cake. Or because I was simply in the mood for some French fries. Ya know?!

It’s called “life.”

And with the 80/20 rule, there is room for life. Joyous life!

Exercise For Hashimoto’s: Avoid Killing Yourself

Do you love the adrenaline rush that a spinning class gives you?! I know I used to LOVE IT.

Consider this: how much better would you feel without that intense adrenaline and cortisol spike on a regular basis?

Tearing your body down with high intensity exercise is probably spiking your cortisol. It might also be throwing off the delicate balance of your hormones (including thyroid) even further.

Annaleese confessed to me that CrossFit would exhaust her to the point of wanting to pass out.

Though CrossFit is known as a supportive environment (which it totally can be in many cases), it isn’t doing anyone any good to have someone pushing you to go harder and harder when you just physically CANNOT.

Spoiler alert: overly intense exercise will throw off your weight loss efforts even more.

Opting instead for a routine with lots of walking, light weight lifting, and yoga is a credible, healthful, and regenerative exercise program for a Hashimoto’s person.

Listen to your body to determine the best amount of exercise

For me, I’ve quit the expectation of how much I’m going to work-out in a week, and only push myself as far as I can reasonably go.

And, that changes week by week, day by day, sometimes hour by hour. I have to listen to – and trust – my body to help me make the best decision.

If you are exercising, and you find that you feel exhausted after the exercise, this generally means that what you just did was too much for you.

A good amount of exercise should make you feel refreshed and energized.

You should feel like you should be able to do it all over again once more.

Again, it’s important to find the appropriate amount of exercise and tailor your needs to your own body.

Whatever you choose to do, make sure you are enjoying it. Exercise should bring joy and pleasure. Not suffering or pain.

Stress could worsen Hashimoto’s Symptoms: Combat Your Monsters

We all know that trying to lose weight is stressful mentally, emotionally, and physically.

Managing stress is often one of the missing pieces in reversing most autoimmune disease and one treatment option that can’t be measured by a blood test.

Stress is relative.

Everyone handles it differently in their day-to-day life. And, people have different thresholds for how much and often they can tolerate different stressors.

One thing is for sure: constant attempts to lose weight is a stressor on the physical body, regardless of who you are.

Treat your body with love and kindness. Oops, I already said that!

But, hear me out.

Don’t put yourself through the constant stress of forcing your body to be “smaller, skinnier, fitter, leaner, meaner, etc.”

Lowering stress on your physical self may better allow you to reduce your antithyroid antibodies and reach overall better health.

As a result of supporting your thyroid, symptoms will dwindle, and even those who once had a lot of extra weight to lose suddenly do not anymore.

Stress is a very challenging thing to get a handle on.

I have a quick video you can watch about Self Care Practices for Those With Hashimoto’s. Check it out.

Thyroid Medicine: Maximize Its Potential To Support Weight Loss

If you are taking thyroid hormone replacement medication and you have concerns about your weight, there are some important factors to understand about its impact on your thyroid and metabolism.

Although taking levothyroxine medication restores normal T4 levels, it does not restore your basal metabolic rate (BMR) to it’s normal levels.

Metabolism remains 10- 20% less efficient, which may be at the root cause of your ability to achieve or maintain a healthy weight.

Levothyroxine, a medication that contains the T4 hormone, is the most commonly prescribed medication for an underactive thyroid.

However, the T3 thyroid hormone is more effective for maintaining our metabolism.

In theory and on paper, T4 gets converted into T3. However, there are many potential factors (including genetics!) that can prevent this conversion from happening in the human body!

Factors that Inhibit T4 to T3 Conversion

• Stress
• Medications including Chemotherapy
• Aging
• Surgery
• Nutrient Depletions
• Fasting or Restrictive Dieting
• Diabetes or Blood Sugar Dysregulation
• Soy foods
• Obesity
• Goitrogenic Foods, such as Broccoli
• Pesticides on Conventional Produce
• Having Low Progesterone
• Too Much Iodine
• Heavy Metal Exposure or Toxicity
• Cigarettes and Second-Hand Smoke
• Kidney and Liver Disease
• Drinking alcohol blocks thyroid function, blocks both fT4 and fT3, and increases rT3

Supplements To Naturally Boost Your T3 Levels

Articles Referencing Lifestyle Measures to Positively Boost Your T3 Levels

Probiotics: Bacteria Can Help Control Weight

New research is showing that people who are overweight have an imbalance of bacterial flora in their intestines.

Those who are overweight may have particular bacteria strains that extract more calories from food compared to those found in people who are not overweight.

This means you could be eating the same amount of food as your friends yet gaining more weight from it!

Probiotics and fermented foods that contain beneficial bacteria may be helpful with balancing your bacterial flora.

As a bonus, since 70 percent of your immune system resides in the cell walls of your digestive system, supporting your gut health will also help support your immune system.

What You Need to Know About Probiotics

Only a few have the ability to make it through the stomach acid, the liver’s bile secretions and the pancreatic enzymes without being destroyed.

There is a distinction between transient and colonizing probiotics.

Most probiotic supplements on the market today are transient probiotics. This means they transit through the gut but do not make a permanent or lasting change to the microbiome.

They can make you feel better, but once you stop taking them, the microbiome generally returns to its original state before probiotic use.

Colonizing probiotics actually adhere to the gut wall, become permanent residents, and build microbial diversity.

One microbe that has been shown to adhere to the gut wall and able to survive transit through the human gastrointestinal tract is called Bifidobacterium lactis (HN019).

This probiotic strain can also increase the populations of other good bacteria in the gut such as bifidobacteria and lactobacilli.

Another probiotic that is able to safely transit the gastrointestinal tract and adhere to the gut wall is Lactobacillus plantarum. It is found commonly in fermented foods like sauerkraut and fermented olives.

Fermented Food Options:

• kimchi
• fermented olives or pickles
• kefir
• kombucha
• miso
• tempeh
• raw cheese
• yogurt

Adding just a small amount of fermented foods daily can help resolve your gut issues and normalize your microbiome.

Customized Supplementation For Weight Loss (especially if you have Hashimoto’s!)

One of the surprising reasons why people hold onto excess weight is because they are malnourished.

It may seem counter intuitive that a person who is overweight would be nutrient deficient or malnourished.

However, our nutritional status isn’t based on just calories alone.

The human body requires macro and micro-nutrients to thrive, and proper nutrient status depends on our intake of nutrients, digestion of food, and absorption of the nutrients from the food.

Without these nutrients, your body may sabotage your weight loss efforts by slowing down your metabolism. It may also cause you to have cravings or feel hungry, even when you have had enough to eat.

I use Spectracell micronutrient testing in my office to help me understand your specific nutrient deficiencies and how it may be contributing to your thyroid, overall health and weight goals.

Here is a general list of various nutrients that are related to healthy weight management:

• Zinc – reduces leptin, a beneficial hormone that regulates appetite, which is reversed by zinc repletion.
• Asparagine – this amino acid increases insulin sensitivity which helps the body store energy in muscle instead of storing it as body fat.
• Biotin – boosts metabolism by improving glycemic control (stabilizes blood sugar) and lowers insulin, a hormone that promotes fat formation.
• Carnitine – carries fatty acids into cell so they can be burned for fuel; Helps reduce visceral adiposity (belly fat).
• Calcium – inhibits the formation of fat cells; helps oxidize (burn) fat cells.
• Lipoic Acid – improves glucose uptake into cells, which helps burn carbohydrates more efficiently.
• Chromium – makes the body more sensitive to insulin, helping to reduce body fat and increase lean muscle.
• Vitamin B5 (pantothenate) – lowers body weight by activating lipoprotein lipase, an enzyme that burns fat cells. One study linked B5 supplementation to less hunger when dieting.
• Magnesium – low magnesium impairs a person’s ability to use glucose for fuel, instead storing it as fat. Correcting this deficiency stimulates metabolism by increasing insulin sensitivity. Magnesium may also inhibit fat absorption.
• Glutamine – reduces fat mass by improving glucose uptake into muscle.
• Cysteine – this antioxidant reduced body fat in obese patients.
• Inositol – may increase adiponectin levels.
• Vitamin B3 (niacin) – treatment increases adiponectin, a weight-loss hormone secreted by fat cells and Niacin-bound chromium supplements helped reduced body weight in clinical trials.
• Vitamin A – enhances expression of genes that reduce a person’s tendency to store food as fat and reduces the size of fat cells.
• Vitamin E – inhibits pre-fat cells from changing into mature fat cells, thus reducing body fat.
• Vitamin D – deficiency strongly linked to poor carbohydrates metabolism; Genes regulated by vitamin D may alter the way fat cells form in some people.
• Vitamin K – poor vitamin K status is linked to excess fat tissue; helps metabolize sugars.

Knowing the Numbers For A Healthy Hashimoto’s Weight Loss Plan

As you can see, proper nutrition both from food and supplements, is a critical component to your body being able to be both healthy inside and out.

And using the bioimpedance analysis test to measure the progress of a healthy weight loss plan brings you further.

I learned about bioimpedance analysis and its positive empowering impact on a person’s understanding of their health many years ago.

Originally designed for sports nutrition, its other clinical uses include healthy aging and body composition for weight loss.

I offer bioimpedance analysis in my office for clients who are interested in knowing their numbers that might help them achieve not only weight loss – but better overall health.

There are basically two main numbers which help you understand better about your body’s ability to lose weight.

Basal Metabolic Rate (BMR)

Basal metabolic rate (BMR) is the rate of energy one’s body spends during a minute, hour or a day to maintain basic body functions, such as breathing, pumping blood, maintaining body temperature and brain function.

It is the metabolic rate of our bodies during resting periods, and it accounts for up to ¾ of all energy spent throughout the day.

BMR is usually expressed in calories (kcal). There are average charts for people of a certain height, weight, age and biological sex.

These charts are based on averagely healthy population, and can be about 20% off for people with Hashimoto’s.

What Determines BMR?

In healthy individuals, basal metabolic rate is impacted by:

• Body size and composition: If you are taller or heavier, your BMR will be higher. If you have more muscle than fat mass, your BMR will be higher.
• Biological sex: On average females have 10% lower BMR compared to males.
• Age: After the age of 30, increasing age impacts BMR.
• Where you live: If you live in tropical or cold climate, your body will spend extra energy to keep your body temperature at its level. That will increase your BMR.
• Thyroid hormone levels: Too low T4 and T3, as well as the wrong ratio, will slow down BMR.
• Inflammation: Inflammation from illness, autoimmunity, gut infections or muscle injury will increase BMR.

How Does The Body Regulate BMR and How Does It Affect Your Thyroid Hormones?

Deiodinases are enzymes in our body whose function is to convert T4 to T3. Deiodinases become active after we intake food and the process of digestion starts.

This is when our body signals that we need to have enough T3 made from T4.

A similar process takes place after the exercise in our muscles: deiodinases help convert T4 into T3, so that T3 will help with muscle growth and maintenance.

For this T4 to T3 conversion to happen, our bodies need minerals (such as selenium), which have been shown to be important for proper metabolism.

Thyroid hormones activate energy-producing processes in mitochondria.

Mitochondria are organelles within the cell, and are known as the “powerhouse” or “energy center” of the cell.

Mitochondria break down nutrients and create energy for the cell in the form of adenosine triphosphate (ATP).

ATP is a molecule with which energy is transferred within the cell.

If there is not enough thyroid hormones, not enough ATP will be produced and cells metabolism will slow down. And the BMR will lower.

Body Fat

The amount of body fat you carry, your body fat percentage, makes a difference to your body shape and your health. This nifty chart shows how much body fat is healthy.

Your shape is affected by body fat percentage because muscle tissue is more compact than fat.

In other words, a balloon containing 1lb of muscle tissue would be smaller than a balloon containing 1lb of fat!

So a woman, 5′ 6″ tall weighing 140lbs who does regular muscle enhancing exercise, will have a lower body fat percentage, and look slimmer, than a woman of the same height and weight who doesn’t exercise and therefore has a higher ratio of body fat.

Using bioimpedance analysis to measure changes in body fat percentage, rather than just measuring changes in weight, can be very motivational – especially if you have Hashimoto’s.

How To Measure Body Fat

Bioimpedance testing is the type of testing I do in my office not just for BMR, but also for body composition analysis.

In other words, it measures how much fat, skeletal muscle and water your body is made up of.

Here’s how it works: A very low-level electrical signal is sent through the body – by placing electrodes with sensors on your skin.

The signal travels quickly through lean tissue, which has a high percentage of water and is therefore a good conductor of electricity.

On the other hand, the signal moves more slowly through fat, as fat has a lower percentage of water and is therefore a poor conductor of electricity.

Bioimpedance device software uses the information from this signal to estimate body fat percentage.

Knowing your percentages of body fat, lean mass and water are keys to knowing what nutritional strategies might be best to help you meet your health and weight loss goals.

How Annaleese overcame her weight problems despite having Hashimoto’s disease

When I suggested that Annaleese do a lifestyle overhaul and examine what habits were possibly contributing not only to her weight loss-resistance, but also to her exacerbated Hashimoto’s symptoms, she was a little hesitant at first.

Understandably so.

When we have to look at what we are doing in our lives – things that appear to be the “right” thing – but might actually be contributing to our discomfort, it’s challenging.

I know this because I have been there.

Health Improvement After Lifestyle Overhaul

When Annaleese adjusted her work-out schedule – from 4 days a week at the Crossfit gym to just 3 days a week at a local yoga studio – she saw marked improvement in her fatigue.

When Annaleese adjusted her work-load and said “no” to a few non-necessary time commitments, her stress lowered and so did her anxiety.

When Annaleese began listening to her body’s cravings for nutrient-dense foods including grass-fed beef, rather than skimping on calories and eating primarily vegan foods (often processed meat substitutes), she noticed that her mood was much more stable.

Her rest was deeper and more refreshing and her energy levels during the day were more consistent.

She also discovered that the scale was moving (in the right direction!) just a little bit. Annaleese was not changing much in her food plan initially.

When we looked at her total food plan, we focused on her cravings – first, how to cut back on sugar and caffeine.

We focused on how to tune in to the inner voice of wants and needs – which was definitely more high-quality protein.

We also focused on how to let go of the stress that came with her worries about weight, counting calories, looking a certain way, and ultimately being perfect.

Annaleese started to accept where she was and began loving her body in all its perfect imperfections.

In total, after 6 weeks on this new “plan,” she lost 5 pounds of body fat. (We know this because we measured her before and after with bioimpedance analysis testing.)

Does losing weight with Hashimoto’s sound like something you could use in your life?

If you are ready for a big change, but aren’t sure where to start or who can best help you – let me tell you that this article is a great place to be.

Everything you have just read is a stepping stone towards a healthier, happier you.

You can implement much of the above on your own and share with friends and family for your own system of accountability and encouragement.

If you experience other Hashimoto’s symptoms and could benefit from learning how this autoimmune disease is affecting your thyroid function and the rest of your body, I recommend my 30-day online program “Nourished and Renewed with Hashimoto’s“.

However, for a completely customized approach to eating for your thyroid, general health and reaching your optimal weight naturally, my Adult Advanced Program offers ultimate success.

This program gives you access to me for your accountability and encouragement, plus all the other perks of personalized meal planning, supplement recommendations and bioimpedance analysis testing too.

I am here when you are ready.

The Strange-Sounding Condition You Can Have Without Realizing It  – Health Essentials from Cleveland Clinic

You’re tired all the time. You’ve gained weight. You can’t stand the cold. And you’re looking kind of puffy.

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A blood test reveals your thyroid is underactive. Could it be Hashimoto’s thyroiditis?

In the United States, Hashimoto’s is the top cause of hypothyroidism, or shrinking production of thyroid hormone.

“Hashimoto’s is an autoimmune condition that can strike at any age, but is most often diagnosed between ages 40 and 60,” says endocrinologist Mary Vouyiouklis-Kellis, MD.

“It is eight times more common in women, but affects men and children, too. Family history plays a big role.”

Here, she shares five surprising facts about the condition also known as chronic lymphocytic thyroiditis.

1. Hashimoto’s is not as scary as it sounds.

Read patient blogs about Hashimoto’s thyroiditis, and you’ll find it portrayed as a frightening disease.

“In reality, Hashimoto’s is a benign, highly treatable condition,” stresses Dr. Kellis. “Taking thyroid supplements will improve most of your symptoms, and most people do quite well on them.”

The bow-tie-shaped thyroid gland, at the base of your throat, secretes a hormone called T4 (thyroxine). Your body must convert T4 to T3 (triodothyroinine) to maintain your metabolism, and regulate your body temperature, heart and other vital organs.

“Sometimes, when you’re first diagnosed with Hashimoto’s, you can still produce some thyroid hormone,” she notes. “As the years go by, you may produce less hormone, so your doctor will gradually increase your dose of medication,” she says.

Those with celiac disease or who have had gastric bypass surgery must be carefully monitored because they may not absorb thyroid medication properly, and their levels can fluctuate.

2. Hashimoto’s often goes undiagnosed.

Hashimoto’s prompts your body to create antibodies that attack and inflame the thyroid.

But doctors often don’t check blood for the telltale antibodies because all hypothyroidism is treated the same way.

“Many people are never told they have Hashimoto’s,” says Dr. Kellis. “But at the end of the day, if your thyroid is underactive, it’s usually Hashimoto’s thyroiditis,” she says.

Other, less common, causes of hypothyroidism include:​

• Surgical removal of the thyroid.
• Radiation to the neck.
• Use of certain psychiatric, heart, cancer or rheumatologic medications.

So knowing whether or not you have Hashimoto’s may be a moot point — unless you’re a woman trying to conceive.

“Hashimoto’s carries a slightly higher risk of miscarriage, so you’ll need the blood test for thyroid antibodies,” says Dr. Kellis.

“You may need to take thyroid supplements, even if your TSH (thyroid-stimulating hormone) levels are normal.”

3. Your thyroid isn’t always to blame for fatigue and weight gain.

“Many patients with Hashimoto’s complain of weight gain, fatigue and brain fog,” says Dr. Kellis.

But the thyroid’s relationship to your metabolism is complicated. Other hormones and proteins also come into play.

“Hashimoto’s can often be associated with some weight gain — it’s mostly salt and water weight, which is why you look puffy,” she says.

“However, the weight gain seen with Hashimoto’s thyroiditis is usually less dramatic than the weight loss seen with autoimmune hyperthyroidism (Graves disease).”

If you’re still fatigued after thyroid hormone levels are optimized, your endocrinologist will look for other causes.

For example, having Hashimoto’s puts you at risk for other autoimmune conditions that contribute to fatigue, including:

If fatigue persists, let your doctor know so they can help rule out other conditions that cause fatigue — such as sleep apnea, which is often undiagnosed.

4. Thyroid medication only works if taken the right way.

The most common medication for Hashimoto’s is levothyroxine (Synthroid®, Levothyroid®, Levoxyl®), or T4.

Because some people are unable to convert T4 to T3, doctors may prescribe a combination of T4 and T3.

The addition of T3 can help patients who also have mood disorders like depression. But while some studies suggest that adding T3 to T4 may help weight loss, “it is not a skinny pill,” says Dr. Kellis.

Both thyroid hormone medications — T4 and T3 — must be taken one hour before any other prescription pills, and three to four hours before multivitamins or iron supplements.

“Even taking them with orange juice or coffee can interfere with thyroid supplement absorption,” she says. “We recommend taking them with water only.”

Levothyroxine is so safe that it can be taken during pregnancy.

But your doctor must check blood levels periodically to make sure thyroid stimulating hormone (TSH) levels stay within mid-normal range (the goal: < 2.5).

If your dose is too high, symptoms can swing the other way — into hyperthyroidism, causing insomnia, anxiety, weight loss and heat intolerance.

5. You probably won’t need to modify your diet.

“Avoiding refined sugar will be helpful, as eating sugar can often contribute to fatigue,” says Dr. Kellis.

And if you have, or are suspected to have, celiac disease, you’ll want to avoid gluten.

But you won’t need to steer clear of cruciferous vegetables or soy — both nutrition powerhouses. They can be eaten in moderation.

Doctors recommend eating one or two Brazil nuts per day rather than taking supplements to get your selenium.

Iodine supplements are not advised. While women need iodine during pregnancy to prevent goiter, most U.S. foods are already fortified with it.

“As long as you’re being treated and followed by a doctor, and getting your blood levels checked, there’s no reason to modify your diet,” she says.

How To Lose Weight with Hypothyroidism Naturally: 6 Steps

More than one in 10 Americans (and one in 8 women) will develop a thyroid disorder in their life. Unfortunately, hypothyroidism causes weight gain.

Hypothyroidism is a medical condition caused by an underactive thyroid, a gland in your neck that secretes necessary hormones. (Hyper-thyroidism means an over-active thyroid.)

Weight gain is often one of the first signs that the endocrine system is experiencing issues.

It can be challenging to get rid of that extra weight, especially when other symptoms of hypothyroidism seem to create a vicious circle.

Can you lose weight when you have hypothyroidism? Yes, you can lose weight with hypothyroidism through changes in diet, eating patterns, stress, and exercise. We’re here to show you how.

As many as 60% of people with thyroid disease don’t know they have one. If you gain weight with no explanation, consider asking a healthcare professional about hypothyroidism.

If you’re interested in working one-on-one with the PrimeHealth team, schedule your consultation using this link.

How to Lose Weight If You Have Hypothyroidism

A diagnosis of hypothyroidism can feel overwhelming at first, and treatment can feel like a mountain to climb.

You may have thyroid issues caused by Hashimoto’s disease or even secondary hypothyroidism. Secondary hypothyroidism is caused by a failure of the pituitary gland.

But don’t fret! If you have trouble with increasing body weight, we can take you through simple guidelines on how to lose weight with hypothyroidism.

There are natural treatments for hypothyroidism weight loss without jumping onto medication.

Just remember to treat these changes as a new lifestyle, not just a quick thyroid diet for weight loss. We want your changes to be sustainable. Here are the best tips, from stress reduction to eating habits, for hypothyroidism and weight loss.

Step 1: Eliminate Sugar

How can I lose weight fast with hypothyroidism? One simple way to lose weight fast with hypothyroidism is to cut out sugar.

Sugar is your enemy. Not only is sugar consumption linked to the epidemic of obesity sweeping the country, but sugar is also an inflammatory agent. This one ingredient is linked to so many different wellness issues.

Avoid sugar at all costs in your hypothyroidism diet plan for weight loss.

Additionally, simple carbohydrates break down into sugar, or glucose. That’s why sweet, bread-based treats and empty carbs like chips and cookies aren’t on your new meal plan.

Just eliminating sugar isn’t the only answer — below, we detail what foods you should eat.

Step 2: Follow A Diet for Hypothyroidism

Being hypothyroid doesn’t mean avoiding all your favorite foods. After cutting out sugar and going low-carb, you probably want to know what is on and off the table– literally.

We’ve made a list of foods to eat and avoid, but the bottom line is that foods that feed inflammation need to be removed from your meals. Clearing up inflammation through diet can help your thyroid function properly.

Foods to Eat

At PrimeHealth, we recommend following the Autoimmune Paleo (AIP) diet to those diagnosed with hypothyroidism (especially when autoimmunity is a trigger) for between 1-6 months.

AIP is one type of Hashimoto’s diet to lose weight. In straightforward terms, AIP is like the Whole30 diet with a few additional restrictions.

Eating this way has two main advantages:

1. The AIP diet is designed to eliminate inflammatory foods that can trigger the root causes of hypothyroidism (called Hashimoto’s thyroiditis).
2. The AIP diet incorporates all anti-inflammatory healthy foods that encourage weight loss.

Following an Autoimmune Paleo diet is also incredibly useful for identifying foods that specifically trigger your hypothyroidism symptoms.

While the AIP diet allows small amounts of honey, maple syrup, and fruits, the most prevalent foods in this hypothyroidism diet are proteins and vegetables.

Here are your new favorite foods for losing weight with hypothyroidism:

• Lean proteins:
• Non-dairy fermented foods:
  • Apple cider vinegar
  • Kombucha
• Non-nightshade veggies
• Cruciferous vegetables (like kale and brussels sprouts)
• Sulfur-rich veggies (like garlic and onions)
• Herbs like rosemary and turmeric
• Collagen and bone broth
• Green tea
• Arrowroot starch
• Small amounts of honey, maple syrup, fruits, and monk fruit

Foods To Avoid

Is it possible to lose weight when you have hypothyroidism? Yes, it is possible to lose weight when you have hypothyroidism, but only if you’re willing to change up your diet.

Avoid inflammatory foods for weight loss when you have an underactive thyroid, contributing to weight gain. Keep your balanced diet gluten-free, soy-free, and dairy-free.

Essentially, any potential food allergens are forbidden in a hypothyroidism diet. You may be surprised by some of the ones listed below.

If you have hypothyroidism and can’t lose weight, eliminate these foods from your diet:

• Dairy
• Grains
• Nuts and seeds
• Dried fruits
• Beans/legumes (because of the potential allergen lectin)
• All nightshade vegetables:
  • Tomatoes
  • Eggplants
  • Potatoes
  • Peppers
• Vegetable oils, like canola oil
• Coffee
• Alcohol
• Chocolate
• Refined sugar
• Alternative sweeteners:
  • Sucralose
  • Aspartame
  • Processed foods

Cutting out these inflammatory foods will promote healthy weight loss and may even lessen the severity of your hypothyroidism.

Step 3: Use Time-Restricted Eating

To stabilize your weight (or lose more), you may want to try time-restricted eating (also called intermittent fasting or IMF).

Here are the basics:

• To practice time-restricted eating, choose a specified time window in your day during which you’ll eat.
• The end of this window should be no fewer than 2 hours before bedtime, which will protect you from blood sugar spikes while sleeping.
• There should be at least 12 hours between the last bite of food one day and your first bite the next day.
• Extending your fasting window to 14 or even 16 hours may even be more beneficial when trying to lose weight.

As it turns out, time-restricted eating is a well-researched option for weight loss. In studies involving both animal and human subjects, fasting in this way may help you lose weight and even enjoy better metabolic fitness.

Keep in mind that if you suffer from hypoglycemia or diabetes and cannot increase your fasting window safely, you should talk to your doctor before starting this kind of eating plan.

Step 4: Use Stress Relief Techniques

Stress is a leading contributor to an underactive thyroid. Relieving stress can lead to a normal balance in your hormone levels. If your thyroid is normalized, your metabolism will speed up again.

And outside of hypothyroidism, stress has been linked to obesity in general. This is primarily due to exposure to excessive amounts of cortisol over time.

Here are some practical ways to relieve stress:

• Sleep. A full 8 hours of high-quality sleep is essential for stress relief.
• Turn off technology before bed. Cutting out blue light exposure an hour before bedtime can improve your sleep quality. You can do this by using software that blocks blue light, like f.lux and iristech.
• Use blue light blocking glasses. We also encourage everyone to use blue-light blocking glasses after sunset if using any electronic devices, which helps to reduce cortisol production. Use code PRIMEHEALTH for 10% off of our favorite blue light blocking glasses at Ra Optics. 
• Meditate. Practicing meditation is another way to alleviate your stress and decrease excessive cortisol production.
• Go outside. Spending time outdoors, especially in primarily green locations, can lower your stress and cortisol levels.

Reducing your stress levels is one of the best ways to lose weight with hypothyroidism without medication.

Step 5: Exercise Almost Every Day

We recommend regular exercise for thyroid patients to lose weight. Exercise is a fantastic natural treatment for hypothyroidism, helping to:

• Relieve depression
• Increase energy
• Boost self-esteem
• Reduce joint pain
• Increase muscle mass
• Improve insulin resistance
• Lose unwanted weight
• Maintain that healthy weight

Physical therapists and endocrinologists alike would probably suggest low-impact cardio exercise, especially to start out. Consult with a doctor before engaging in higher intensity strength training.

Aim to exercise for 30 minutes a day, 5 days a week.

How much weight should you lose with hypothyroidism? Determine your healthy weight by starting with a normal BMI range for your height. Every person is different, so talk to your doctor about exactly how much weight you should try to lose.

Step 6: Get The Right Nutrients and Supplements

Here are the best natural dietary supplements to lessen the severity of your hypothyroidism, promote healthy metabolism, and promote hypothyroidism-related weight loss.

1. Iodine is essential to healthy thyroid function. Iodine deficiency is the leading cause of goiters, a thyroid disorder. Iodine is important in preventing autoimmune diseases, such as Hashimoto’s, that lead to hypothyroidism. Recent research reveals iodine’s weight loss potential in thyroid patients.
2. Gut healing herbs and probiotics help remove inflammatory microbes and promote  “good” bacteria, essential to gut health. Gut health is closely linked to your immune system, which is closely related to your thyroid health. Improved thyroid function means better metabolism. Improving your gut health is also linked to weight loss. Join our online course, Prime Gut Health, to heal & optimize your gut today.
3. Selenium is found in fish and muscle meats. As a supplement, researchers found that selenium improved biomarkers of hypothyroidism. Selenium also improves mood, which can relieve stress. Both stress relief and improved thyroid function speed up your metabolism.
4. Glutathione is the most abundant antioxidant in the human body. In supplement form, glutathione fights oxidative stress that leads to inflammation. 2018 research reveals that glutathione promotes weight loss in certain obese individuals.
5. Curcumin, the primary component in turmeric, fights inflammation and promotes heart health. Animal studies show that curcumin also regulates body fat.

Consult a healthcare provider before starting any new dietary supplement, especially if you are pregnant with hypothyroidism. Your nutritional needs may be different during this time.

At PrimeHealth, your dietary and supplement plan is always personalized to your needs and personal labs from blood tests.

For medical-grade, 3rd party tested supplements see our online store. 

Why Hypothyroidism Can Lead to Weight Gain

It’s hard to lose weight with hypothyroidism because when your thyroid gland is underactive, your metabolism slows down.

A slow metabolism often means weight gain and can also lead to slower progress when losing weight.

But it’s more than just your metabolism (metabolic rate) slowing — several factors lead to weight gain during hypothyroidism.

Slow Metabolism

An underactive thyroid doesn’t secrete enough T3 (triiodothyronine) and T4 (thyroxine) hormones. T3 and T4 regulate metabolic processes at the cellular level, and limited T3/T4 production slows your overall metabolism.

Metabolism is how fast your cells turn nutrients into energy. The slower the process, the fewer calories you burn at rest and during activity. With a slow metabolism, more stored calories turn to fat tissue.

Weight gain can be a vicious cycle. Once you have put on weight due to slow metabolism, it can be more difficult to:

• Exercise the proper amount — 2 ½ hours per week, for most people
• Get motivated to work out or adhere to a diet
• Move around as much as you used to during the day (also called “accidental exercise”)

Fatigue

Hypothyroidism leads to fatigue. Fatigue is one of the primary symptoms of an underactive thyroid, as your cells need thyroid hormones to make energy.

Fatigue leads to less physical activity, which can lead to weight gain.

Everyone experiences some fatigue, but hypothyroidism causes chronic fatigue. Treating your thyroid condition, getting enough high-quality sleep, and eating well can decrease fatigue and make your weight loss goals come true.

Weak, Achy, or Stiff Muscles and Joints

Symptoms of hypothyroidism include weak and aching muscles, joint pain and stiffness, and potentially even carpal tunnel syndrome. This can make it feel even harder to exercise.

Ask anyone with chronic joint pain: Staying active is a massive struggle.

Although over-the-counter medications like ibuprofen and acetaminophen can relieve pain, they come with all sorts of side effects. Fortunately, there are many natural ways to reduce hypothyroidism-related joint and muscle swelling so you can get moving again.

Thyroid hormone replacement, thyroid medication (like levothyroxine, though it can also cause side effects), or anti-inflammatory supplements (like curcumin) can treat the root causes of joint and muscle swelling.

When your joints and muscles feel good, physical activity and a healthier weight are easier to achieve.

Depression

Another symptom of hypothyroidism is depression. Depression causes a lack of motivation to do anything, including exercise. This lack of exercise can lead to weight gain.

Many experts link hypothyroidism and depression by citing similar symptoms. Others claim hypothyroidism directly causes depression.

Most interestingly, if hypothyroidism is misdiagnosed as a mood disorder, the lithium medication that’s often prescribed can make thyroid problems worse. Effective diagnosis should include measuring thyroid hormone levels, as well as thyroid-stimulating hormone (TSH) levels.

Isolation fuels depression, as does the indoors. If you find yourself in a depressive state, try spending time with loved ones and enjoying the outdoors.

The AIP diet may also help improve your mood.

In Summary

It’s easy to feel overwhelmed when attempting to lose weight with hypothyroidism. 

Not only does hypothyroidism directly cause weight gain, but the other symptoms contribute to bodyweight outside the normal range.

However, there’s hope with these natural tips to change your eating habits, relieve stress, exercise regularly, and use natural supplements.

Here at PrimeHealth, we have years of experience with hypothyroidism and weight loss. We focus on each patient as an individual and take the time you need to lose your unwanted weight from hypothyroidism.

At PrimeHealth in Denver, Colorado, we focus on disease prevention, from group medical visits to personalized healthcare. We’d love to offer you a free phone consultation; schedule your conversation today!

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Hashimoto’s Diet – DE Med

Thyroid iodine metabolism

To understand what happens to iodine and Hashimoto’s, it is important to first look at the metabolism of iodine in the thyroid gland.

Iodine (chemically correct iodine) is a halide and is closely related to fluorine and chlorine. The thyroid gland requires iodine to produce the important hormones fT4 and fT3. The entire human body needs iodine because iodine works not only in the thyroid gland, but also in every cell in the body.For example, iodine plays an important role in the prevention of breast cancer.

Let’s stay with the thyroid gland: Iodine is eaten as iodide. An enzyme called thyroperoxidase oxidizes iodide to form small amounts of h3O2 (hydrogen peroxide), which breaks down into free radicals. Oxidized iodine is now stored in the thyroid gland or further processed to fT4.

This reaction is necessary for the activation of iodine. It produces small amounts of free radicals that stress the thyroid gland.It is clear here that iodine can affect an already damaged thyroid gland.
Iodine deficiency is the cause of many thyroid problems.

Iodine is difficult: too little iodine contributes to thyroid inflammation, hypothyroidism and goiter. As you will soon find out, too much iodine is harmful to the thyroid gland under certain circumstances.

However, Hashimoto’s thyroiditis is a little different: here iodine can make Hashimoto’s symptoms even worse!
Is iodine harmful to Hashimoto’s thyroiditis?

The body needs iodine, the thyroid gland needs iodine 5-6.However, the activation and storage of iodine means little stress on the thyroid gland.

In Hashimoto’s, the thyroid gland is chronically inflamed and severely weakened. Therefore, consuming too much iodine can be unnecessarily stressful. There are a few more factors to consider before taking iodine with Hosimoto.

Kira Hoffmann writes in her book “Iodine – the key to health” that iodine is not
problem or cause of Hashimoto’s, but a symptom. Compare this to the grumpy
stomach:

The stomach becomes inflamed and irritated, but the body still needs food.Any
every time you eat something, the stomach reacts with severe pain. On a surface,
so food is painful, but rather not eat anything? This is wrong because
that the body still needs food.

The same applies to thyroiditis and Hashimoto’s iodine: although the thyroid
needs iodine, it is chronically flammable and therefore very sensitive to
iodine. But iodine is not the enemy. About this right now.

What happens if you take iodine with Hashimoto’s?

Hashimoto’s patients may report eating seaweed salad, sushi, or most salmon.After a short time, the body reacts with a heartbeat, sweat, malaise and trembling limbs. Classic hyperthyroidism syndrome! …

What happened? Food is rich in iodine. This iodine is absorbed by the thyroid gland, taking on a slight inflammatory process. This further exacerbated the inflammation of the thyroid gland and caused a surge in the disease.

To prevent this and prevent further damage to the thyroid gland, iodine should be handled with Hashimoto’s caution.

Why not iodine in
Hashimoto’s thyroid disease?

Because it means additional stress on the thyroid gland. Iodine plays
important role later in the treatment, but at the initial stage it should be allowed
small separation from iodine. That’s why we
we recommend that you refrain from iodine-rich foods for
a certain time.

How long? In any case, not yet
there will be a recent push. Better yet, as long as your thyroid gland has more
antioxidants will not protect against inflammation.About this right now.

During this period, without iodine, the thyroid gland should be supported by various
ways, in more detail in the section “Nutrition and nutritional therapy”.

First, it is necessary
significant decrease in iodine in the diet:

Low Iodine Diet in Hashimoto

During your free time from iodine, you are missing the following foods that contain the most iodine in your diet:

Iodized table salt
Prepared foods with iodized table salt ( usually processed foods )
fish
seafood
Algae, seaweed salad and sushi
eggs !!!
Dairy products (exception: solid natural yoghurt for intestinal health)

Iodine means additional stress, if this stress is minimized everything will work out:

Nutritional Therapy with Hashimoto

The thyroid gland needs to be refueled with nutrients and antioxidants at all costs.Only then does it promote regeneration. At the same time, the autoimmune process must be reduced by the autoimmune disease. This is best achieved with the Hashimoto Diet.

Most importantly, we can summarize here:

An adapted healthy diet and nutritional therapy is needed. The thyroid gland must learn to handle iodine again. It does this through a variety of nutrients that reduce inflammation and increase the antioxidant capacity of the thyroid gland.Thus, iodine no longer causes the typical symptoms of hyperthyroidism (see Hashimoto’s symptoms). This is essential for a healthy thyroid gland and must be returned sooner or later.

Include the following factors in your daily life:

Lots of fruits and vegetables: the brighter they are, the better!
Gluten-free diet: gluten in most Hashimoto patients further increases the inflammatory process
Red meat and organ meat: contains many important nutrients for a healthy thyroid
Bone broth
Fermented vegetables such as sauerkraut (not fresh), kimchi , gherkins
Avoiding processed foods, fried foods, trans fats
Avoiding industrial edible oils such as rapeseed oil, sunflower oil, peanuts, soybean oil
Daily supplement with the following nutrients:
3 g vitamin C
400 mcg selenium 7.10
Vitamin B complex, high doses
30 mg zinc
500 mg curcumin
2 g N-acetylcysteine ​​
3 g omega-3 fatty acids 1-3 as supplement to fish oil

Please, consider the food items mentioned For more information, see this article (Hashimoto Nutrition).
Reducing stress in everyday life: less stress, time for yourself, enjoy the sun and nature
Healthy sleep, because the body (and thyroid gland) recovers during sleep

Please note that these are the most important recommendations for thyroid regeneration … More information can be found in this article (Hashimoto’s Diet). Thus, your thyroid gland regenerates very quickly over several weeks to several months, especially with selenium, vitamin C and cysteine, and increases your antioxidant capacity.Thus, the thyroid gland learns to fight inflammation on its own and to process iodine without risk.
In any case, you should be in close contact with your doctor or therapist at all times. Your thyroid health should be closely monitored to immediately detect changes (both positive and negative) in the thyroid gland.

If the decrease in the inflammatory response is noticeable (in your opinion) or measured (routine check by a doctor), you can finally start slowly taking iodine with Hashimoto’s:

What is the Hashimoto’s diet?

The basis for the Hashimoto’s diet is this: The diet should be very rich in nutrients and very low in irritants and toxins.In addition, it must take into account the individual nutrients that should be given special attention in Hashimoto’s.

The Paleo (or Stone Age) diet is best suited for this.

Learn what the Paleo diet is and how it can make a valuable contribution in the context of autoimmune diseases.

Metabolism works a little differently if you suffer from Hashimoto’s. The body suddenly has different needs and you have to pay attention to certain things.

Based on the Paleo diet, scientific research and experience has shown that the following foods can actively address Hashimoto’s causes and contribute significantly:

Hashimoto’s Diet – Eat plentifully:

Raw and natural foods, if possible, in organic quality
Vegetables (the brighter or greener the better, with the exception of fresh cabbage (any, cauliflower, broccoli..)
Fish, not more than twice a week

Fatty animal products (meat and pasture oil), organic if possible
Herbs and spices
Bone broth
Kombucha (fermented tea)
Lemon juice
Fermented dairy vegetables such as sauerkraut, kimchi, gherkins
oil and olive oil, extra virgin
Coconut oil, extra virgin
Bulbous plants (onions, leeks, garlic)
Berries

These products seem a little mixed together.At first glance, however, this results in an incredibly nutrient-rich range. There is a good book at the end of the article with many delicious and creative recipes for autoimmune diseases. The food mentioned here plays a central role in this.

But we are talking not only about increasing the consumption of healthy food, but also about avoiding foods that do not contribute to the circumstances:

Hashimoto’s Diet – Avoid:
Fast food, deep fried, trans fat
Highly processed foods
Isolated carbohydrates (bread and baked goods, white rice, sugar, starch, pasta)
alcohol
Soda and sugary drinks
Industrial edible oils (sunflower oil, rapeseed oil, nut oils, soybean oil, milk thistle oil!)
seaweed products
Foods that have an allergic reaction
Heavy metal fish: tuna, swordfish, mackerel
Soy (since zotrogens, isoflavones and anti-nutrients are in too much)
As important as a healthy Hashimoto’s diet – an additional supplement with nutrients that have proven themselves to support the thyroid gland regeneration.

With the existing Hashimoto, it is not advisable to just start taking nutritional supplements. The best approach is to consult a doctor or alternative practitioner who works with Nutritional Therapy in Hashimoto’s.

Ideally, a so-called nutrient screening (nutrient deficiency test) is performed.

If nutrients are taken in Hashimoto’s without consulting a doctor, it is not safe, in which case take certain nutrients and vitamins only in small doses .Thus, it is immediately possible to notice whether a positive or negative effect occurs and in what dosage. If the nutrient is well tolerated, the dosage may be increased slowly.

Ingestion of the following nutrients has been proven in Hashimoto’s as many of Hashimoto’s patients are deficient here. Each nutrient is supplied with an average daily intake of the body:

Vitamin D: 125 μg (5000 mmol) 6-7
Selenium: 200 μg 8-12,15,17
Iodine: from 200 μg16 (see.Comment below)
vitamins
Vitamin C: 100-1000 mg
Vitamin E: 400 I.U.
Iron: 10-20 mg16
Omega-3 fatty acids: 2-3 g 1-2.4
Zinc: 20-30 mg
N-acetylcysteine: 1-2 g
Many of these nutrients are involved in a healthy diet. as described in the article on the reasons for Hashimoto’s. An adjunct, has proven to be effective and ( excluding iodine ) risk-free and very, very effective.

And like I said, slowly touch the nutrients so you can see what helps and what doesn’t.
Healthy Living with Hashimoto’s

This small guide is not so complete. In addition to
Hashimoto’s diet and nutritional therapy, further healthy lifestyle recommendations are added. Because the best Hashimoto’s diet does nothing if some of the basics are not taken into account in daily life.

There are several things you can do each day to further eliminate the causes of illness and restore speed.

The main goal of Hashimoto’s thyroiditis is to calm the immune system and thyroid inflammation in order to stop the autoimmune process.It is possible, but it takes time and stamina.

Therefore, in addition to the adjusted Hashimoto’s diet to ensure a healthy lifestyle:

What’s good

Adequate and healthy sleep (minimum seven to eight hours a day)
Outdoor sports
Relaxation measures to reduce stress
Good social contacts
Regular sauna
Lots of antioxidants through food (fruits, vegetables, herbs)
Active detoxification through casual fasting and a healthy Hashimoto’s diet
Direct sunlight

What’s wrong

Toxins and heavy metals from the environment and air
Smoking Stress in everyday life – so less stress, take time to yourself
Fluoride-containing products (for example, table salt (table), black tea) and fluoridated toothpaste !!!

Many of these points seem rather trivial, but together they make huge differences in health and thyroid gland.They perfectly complement the Hashimoto Diet and Nutritional Therapy and help support a more natural and healthy lifestyle that supports thyroid regeneration.

So try to integrate these moments into your daily life and set your daily habits.

Because Hashimoto himself is not
will improve – you have it in your hands! So use the traditional
Hashimoto’s therapy and the healthy lifestyle options described in this article.

This makes the path to
remission and regeneration of the thyroid gland.Symptoms are significantly reduced and
partially disappear completely. Ideally autoimmune
the process stops completely.

Then, and only then, Hashimoto is no longer a lifelong illness, but only
temporal. I wish you great success from the bottom of my heart!

Conclusion – Healthy lifestyle and the Hashimoto’s diet

To stop the autoimmune process, it is necessary to eliminate the causes. A healthy lifestyle can eliminate many of the causes of the disease.This not only leads to a strong reduction in symptoms, but can also lead to a halt in the autoimmune process and remission.

That is, the goal and experience have shown that it is possible.

I don’t want to forbid anyone to do anything – I want to create awareness and show how natural healing for Hashimoto’s is possible. How healthy diet and nutritional therapy support conventional drug therapy.

And how the path to remission is possible.

How much iodine does Hashimoto’s thyroiditis have?

A healthy thyroid gland needs iodine.Iodine has the ability to restore thyroid health. Now, if you have reduced thyroid inflammation and provided thyroid with nutrients through the aforementioned advice, you can start taking iodine.

As soon as you notice something counterproductive, such as mild signs of congestion, reduce the iodine dose. Continue driving until you are back in your natural range (200-500 mcg iodine daily).

As a general rule, iodine administration should never occur during an outbreak of Hashimoto’s disease.Therefore, please wait, first of all, until the exacerbation is over.

Start with 50 mcg of iodine daily in the form of 50 g of fish or a crushed potassium iodide tablet (available at pharmacies). Increase dosage by 50 mcg only every three days.

Please remember to continue with nutritional therapy and a healthy diet. In addition, a doctor or therapist with experience with iodine should be on your side.

What results do you expect?

If you take this advice and supplement it with conventional L-thyroxine therapy, good results should be expected.Hashimoto’s symptoms decrease as well as thyroid inflammation. You can restore more energy and suffer less from symptoms of hypothyroidism. In some cases, even remission is possible, that is, the complete disappearance of symptoms.

When combined with traditional Hashimoto’s therapy, nutrition and nutritional therapy, better results are expected.
Further support

There is a Facebook group on iodine and thyroid health, run by Kira Hoffmann himself. For more information, we recommend that you contact this group for advice:

Also read more about Hashimoto’s Treatment, Hashimoto Hashimoto’s Diagnosis.

Hashimoto’s are commonly associated with high TSH levels, decreased fT3 levels, and anti-thyroid antibodies. In addition, severe inflammation and infiltration of the thyroid gland by immune cells occurs.

With this in mind, the classic treatment in Hashimoto’s looks like this:

L-thyroxine

First, the doctor prescribes L-thyroxine. L-thyroxine is an artificial, that is, a synthetic version of fT4, one of the thyroid hormones.

Depending on the patient’s weight and the severity of the disease, the norm is 50-150 μg.The drug is taken sober with water.

The use of L-thyroxine has two reasons:

Due to illness, the thyroid gland does not produce enough hormones. So an artificial hormone is added to help. On the other hand, the thyroid gland should work less and the inflammation should subside.
The formation of fT4 generates very small amounts of free radicals that can further damage an already inflamed thyroid gland.
As a result, inflammatory levels tend to decrease slightly with L-thyroxine.

So take the prescribed drug and add 200 mcg of selenium (selenomethionine) and 20 mg of zinc (zinc gluconate or zinc citrate) – because the body needs selenium and zinc to make fT4 the active hormone fT3.

L-thyroxine does nothing good if selenium and zinc are not taken at the same time! Experience shows that most of Hashimoto’s patients are deficient in these two nutrients.

At the same time, considering our recommendations for Hashimoto’s diet and a healthy lifestyle, is incredibly important.Because this is the key point: conventional medicine must be complemented by natural medicine and biochemistry.

Otherwise, your chances of getting rid of Hashimoto’s symptoms and diseases once and for all will be very low.

Let’s stay with the classic therapy before we come to the diet.

What happens after taking L-thyroxine?
Monitoring values ​​

The attending physician will closely monitor the level of the thyroid gland (hormones,
inflammatory levels, antibodies).That is, every four to six weeks should
an investigation is underway. It needs to be checked if the inflammatory
the process is contained if the thyroid gland works better again, and if
the autoimmune process will not expand.

Side effects of Hashimoto’s treatment

The classic Hashimoto treatment is based on several drugs compared to
other autoimmune diseases such as rheumatoid arthritis.

In most cases, only L-thyroxine or thyroid extract is prescribed
glands.The only side effects that may occur are
improving thyroid health. Thus, the symptoms of hypothyroidism
should be smaller, you should feel more energized again and
joyful. Your digestion should work better, as well as improve your athletic performance.
results.
Complaints despite Hashimoto’s treatment

Complaints that may arise with Hashimoto’s treatment are usually not medication-related. It may happen that the drugs are not
work, and the autoimmune process continues to expand and deteriorate.

If you notice, your doctor needs to know to prevent worsening. When
symptoms get worse and symptoms get worse, this is not a good sign. Then
immediate action must be taken to combat inflammation.

In this case, it is necessary to use nutrients for the thyroid
glands. In addition, foods rich in iodine (fish, seafood) should be
significantly reduced.

Weight loss with Hashimoto’s treatment?

Since most patients with thyroid problems (hypofunction or
Hashimoto’s) suffer from weight gain and therefore overweight,
weight loss is often the first goal.

I can assure you that there is still ample time and opportunity
lose weight if Hashimoto’s treatment is successful:

With a healthy diet and lifestyle and the right nutrients for
thyroid gland, you are more likely to lose weight.

Weight loss will quickly become a side effect and of course, as your body
also consumes more energy if you increase your hormones
thyroid gland. And that’s without you to do something about it.

However, in order to fully support the regeneration of the thyroid
glands, I recommend not doing excessive exercise and diet at the initial
stages of therapy. Give your thyroid gland foods and nutrients
necessary for regeneration. Don’t put too much stress in your
everyday life, and the thyroid gland will thank you.

Once the thyroid gland is better, weight loss will be much easier.

Prognosis in Hashimoto’s

If you supplement this therapy with a healthy diet and lifestyle, and
nutrients, chances are very good that you will feel
much better.Remission is possible, that is, complete resolution of symptoms.

At the same time, the thyroid gland is examined every four to six weeks in
routine screening: hormones, markers of inflammation and antibodies are measured, and
See also the shape and size of the thyroid gland by ultrasound.

Symptoms of hyperthyroidism

Weight gain: everything is a few pounds more on the scales, although you are nothing
do than usual.

Goiting: Smoothing is visible and perceptible under the larynx.

Fatigue: despite adequate sleep and enough coffee, chronic
fatigue.

Sleep problems: tired all day, but at night in bed you still cannot
close your eyes and you can just fall asleep.

Increasing need for sleep: other people have already slept after six to seven hours,
to work, and you need 9-10 hours.

Low cold hardiness: something that can be especially aggravated in autumn and winter,
is that you start to freeze even with small fluctuations
temperature.Several blankets are sometimes required in bed at night.

Depression: Even at times suffer from depression and very strong insecurity about
themselves and cannot explain it.
Along with fatigue and depression, a vicious circle can be created when you
can no longer be motivated for anything, the feeling that it is raining round
year.

Lack of concentration: at work it is difficult to concentrate on the task, to stay
in the know and keep this in mind.

Hair loss: More and more strands of hair in the comb.And at a young age.

Constipation: It may take several days before you can actually
go to the restroom (diarrhea and irritable bowel syndrome can also be).

Low heart rate: Sport becomes difficult getting up early in the morning too. To stop
the cycle takes a few minutes.

Dry skin: And no amount of creams or moisturizing lotions will help.

Edema: Typical swelling of the face, arms and legs with water retention.

Problems with the cycle: women blame their hormonal preparation or external
conditions for their cycle disorders, but it can also be related to thyroid
iron.

Brittle nails: even with moderate to moderate tension, nails lightly
break.

Hoarseness and cough: chronic cough,
which can persist for a year. It can be caused by inflammation
the thyroid gland, which presses on the trachea and causes the onset of coughing.

Cholesterol levels: if metabolic thyroid hormones are absent,
the body secretes less cholesterol in the intestines. Therefore, it inevitably increases
cholesterol levels.

Blood fat: The same applies to blood lipid levels. They simply
keep growing for no apparent reason.

As you can see, Hashimoto’s symptoms are very versatile and can relate to
to all things. Hashimoto’s characteristic change between superstructure and subfunction
is recognizable. In most cases, subfunction predominates. but
along with fatigue, possibly depression, low energy, greater need
in sleep and goiter, the individual pieces of the puzzle come together to form
Full picture: Hashimoto’s thyroiditis.

Irina Burdmann

How to lose weight with hypothyroidism | Hashimoto’s thyroiditis

Weight gain is a common symptom of hypothyroidism. Like many patients with hypothyroidism and Hashimoto’s thyroiditis (autoimmune thyroiditis), I have struggled with both weight gain and weight loss throughout my thyroid treatment journey. When people are struggling with their excess weight, they end up paying attention to the thyroid gland, so in a way, we can thank our body for letting us know that something is happening that we need to focus on.

Unfortunately, when many people start noticing extra pounds, they are often advised to start a low-calorie diet. The problem with following a low-calorie diet is that we are often deficient in macronutrients and micronutrients when we reduce our calorie intake, and over time we can inadvertently send a message to our body that we are hungry.

To protect you, your body will slow your metabolism (metabolism) in an attempt to lower your calorie intake so you don’t starve.This makes losing weight even more difficult. Therefore, for many people, low-calorie diets are NOT the solution.

So which diet is best for you? Well, that takes a little experimentation, and often the healthiest diets can help reduce your hypothyroidism symptoms as well. Is there anything other than diet or medication that you should look out for? Certainly!

I would like to share some useful lifestyle strategies for weight loss and treatment for hypothyroidism and Hashimoto’s.You will be surprised how much your thyroid, adrenal glands and nutrient levels play a role in unexpected weight gain!

Later in this article you will learn:

• How insufficient thyroid hormone levels affect your weight
• Drugs for the treatment of hypothyroidism and weight gain
• What is the best diet for weight loss in hypothyroidism?
• Best Slimming Products
• How the adrenal glands affect your weight
• What level of physical activity should you be? Can exercise make you feel worse?
• Best Supplements to Restore Your Metabolism

8 beneficial weight loss strategies for hypothyroidism and thyroiditis Hashimoto’s

1.Get tested and find out your latest laboratory values ​​

Get your latest test results for TSH, Free T3 and Free T4 from your doctor. You may have been told the values ​​were “normal,” but sometimes when those values ​​are near the normal range, your metabolic rate may still slow down, making it difficult to burn calories.

In addition, the new guidelines changed the normal range for TSH to be below 3 μIU / ml; however, not all laboratories have implemented this recommendation.Your doctor may be using older bands. Thus, many doctors may skip patients with elevated TSH levels, which means that you are not in enough thyroid hormone and you have hypothyroidism. (This is one of the reasons why patients should always go to their doctors for a copy of any test results!)

Many patients are told that their TSH is in the “normal” range, but their TSH levels are actually at the high end of that range, which may be one reason why it may be more difficult for these patients to lose weight.

Functional medicine practitioners have additionally determined that normal reference values ​​should be between 1-2 μIU / ml for a healthy person not taking thyroid medications. Experience has shown that most patients feel better with TSH in the range of 0.5-2 μIU / ml.

Here is a handy reference table with optimal reference values ​​for assessing thyroid function:

For more information, you can read my article on thyroid examination and interpretation of test results !

Remember that drugs for the treatment of hypothyroidism are dosed in micrograms – this is 1/1000 milligram! – and sometimes a slight increase in dose can make a huge difference.Talk to your doctor to discuss changing your dosage, as optimizing thyroid hormone levels can restore your metabolism and help you lose weight more easily.

2. Pay attention to the type of drug you are taking

Synthroid, a drug that contains the T4 hormone (analogues of this drug in Russia – Eutirox and L-Thyroxin – translator’s note) , is the most commonly prescribed drug for low thyroid function.However, the thyroid hormone T3 is more effective in maintaining our metabolism. In theory and on paper, T4 turns into T3; however, there are many potential factors (including genetics) that can prevent the conversion of T4 to T3 in the human body!

Factors hindering the conversion of T4 to T3

In addition, in stressful situations, T4 is converted to reverse (reverse) T3 instead of T3. Reverse T3 is an inactive molecule associated with T3, but without any physiological activity, it is just a dummy that only takes up space and blocks the interaction of active T3 with receptors.

So what can you do to raise your T3? Taking a drug that contains T3 ensures that the right hormone gets to the right receptors.

Some patients report greater weight loss with T4 / T3 combination therapy (Armor *, Nature-Throid, T4 / T3 custom-made prescriptions) compared to T4-only drugs (Synthroid, Levoxyl, Tirosint). T4 is a precursor to T3, but some people do not convert T4 to T3 properly, and the T3 component is metabolically active.

In addition to weight loss, many patients who start taking T4 / T3 combination drugs often report feeling better! For more information, be sure to read my articles: “What are the best drugs for the treatment of hypothyroidism?” and “Top 11 Things to Know About Thyroid Medications” .

* Note: While Armor does not contain any ingredients with gluten, it is not tested for gluten content and therefore is not certified gluten-free.Armor does contain sodium starch glycolate, which can be obtained from wheat or corn.

3. Think about the type of diet you are following

Are you following the Standard American Diet (S.A.D.)? S.A.D. a diet that is full of sugar and simple carbohydrates is ideally designed to make us gain weight year after year. Even yoghurts that are marketed as “healthy” contain the equivalent of 16 teaspoons of sugar!

Instead of eating processed and prepared meals, I like to think of eating “real food.”If 200 years ago it wasn’t considered food, then we probably shouldn’t eat it now!

Waiver of S.A.D. dieting is often a step that many of us must take to not only lose weight, but also feel better, and in some cases minimize or eliminate the effects on the immune system.

Beneficial diets for Hashimoto’s and hypothyroidism include: Body Ecology Diet, Paleo Diet, Virgin Diet, Autoimmune Paleo Diet (AIP) , GAPS Diet , 904 SCD Diet, Weston Diet BUT.Price or Mediterranean diet. 63 percent of the 2,332 readers I surveyed in 2015 reported positive changes in weight when they tried the AIP diet! A great way to find out if the AIP Diet is right for you is to try my 2 Week Meal Plan for FREE. It’s 14 days of delicious meals and recipes! (recipes in English – translator’s note)

These diets are intended as a starting point, as you may need to modify your diet to suit your needs.

After all, people with Hashimoto’s usually have multiple food intolerances – especially gluten.

Here are some general rules to keep in mind:

• Eliminate sugar, processed foods of all kinds, gluten, dairy, corn, rice, and other simple carbohydrates (carbohydrates are stored in our body as fat).
• Focus on eating lots of good meats and vegetables (preferably organic) and good fats like avocados, olive oil, and coconut oil.
• Make sure you are getting enough protein. If you’re having trouble with this, consider adding a protein shake to your diet. (Try adding Rootcology Organic Pea Protein or AI Paleo Protein Powder to your daily shakes!)
• Don’t count calories, eat until you’re full.

After the first week or two, your body will start to thank you. You will begin to notice that stomach pains, bloating, acid reflux, and fatigue go away.You will also begin to lose weight effortlessly.

If you have been eating a healthy diet for some time, but your weight has not changed, you may also consider Food Intolerance Testing to eliminate foods that are particularly inflammatory to you. Many of my clients have seen weight loss progress after food exclusion according to their food intolerance testing results.

4. Consider taking a probiotic or eating fermented foods

New research shows that overweight people have an imbalance in the microflora in their intestines. Those who are overweight may have certain strains of bacteria that extract more calories from food than those found in people who are not overweight. This means that you can eat the same amount of food as your friends, but still gain more weight!

Probiotics and Fermented Foods containing beneficial bacteria can help balance microflora.As a bonus, since 70 percent of your immune system resides in the cell walls of your digestive system, supporting your gut health will also help support your immune system. (1)

Here are some of the probiotics I recommend that you may want to consider:

• Boulardi saccharomycetes (S. boulardii) – a beneficial yeast that helps cleanse the intestines of pathogenic bacteria, candida , some parasites, including blastocysts hominis and Helicobacter pylori, infection that was involved connected with Hashimoto (articles about Helicobacter pylori here and here ). ( Boulardi saccharomycetes on iherb – translator’s note)
• Pure Encapsulations Probiotic 50B – Contains 50 Billion Colony Forming Units of Lactobacillus (Lactobacillus) and Bifidobacterium strains, it is an excellent high dose probiotic that supports gastrointestinal and immune health.
• VSL # 3 – This probiotic has been clinically studied for ulcerative colitis and irritable bowel syndrome.Note that this is a very expensive probiotic, but you can get it from your insurance in the US if you are diagnosed correctly.
• Klaire Ther-Biotic is a less expensive but equally effective brand of high-dose, multistrain probiotics from my friend and brilliant nutritionist Tom Malterra.
• MegaSporeBiotic – This probiotic based on spore-forming bacteria has a unique mechanism of action that allows it to directly modulate intestinal flora.Probiotics based on spore-forming bacteria have been shown to treat a variety of autoimmune diseases and to reduce the symptoms of allergies and asthma. These probiotics also have the ability to increase colonies of lactobacilli, so they can be used with or in place of lactobacillus probiotics. Unlike lactobacillus probiotics, spore-forming bacteria probiotics can reduce bacterial overgrowth syndrome (SIBO) and increase gastrointestinal diversity by growing other beneficial flora.Clients and colleagues who work with Hashimoto’s reported the following after using MegaSporeBiotics for thirty to ninety days: decreased thyroid antibodies, improved mood, decreased pain, normalized stools, increased energy, and decreased or eliminated food intolerances.

( Analogs of probiotics from other manufacturers on iherb – translator’s note)

High-dose multi-strain probiotics can be very beneficial for people with Hashimoto’s in general.However, in people with bacterial overgrowth syndrome (SIBO), they can lead to problems that can be caused by overgrowth of various bacteria, including lactobacilli and streptococci, which are often found in probiotic preparations. Be sure to check out my article on probiotics and consult your local functional medicine doctor to find the probiotic that’s right for you! (In Russia, you can contact , the service of recruiting specialists with an integrative approach INMED – approx.translator)

5. Adrenal support and stress response

Our bodies have such an amazing ability to heal. When you are in the “rest and digest” stage, or in the process of anabolism, your body actively repairs and heals itself.

When you are stressed, your body goes into fight-or-flight mode, diverting its attention from healing and digestion; and goes into “emergency mode”, releasing a large amount of adrenaline to prepare for survival in a situation that is perceived as life-threatening.Many people cite a traumatic incident in their life as a harbinger of Hashimoto’s symptoms. Stress and adrenal fatigue is a very common reason why people can achieve a weight loss plateau.

There are three possible stages of adrenal dysfunction: stage I, stage II, and stage III.

• Stage I – Stage I tends to produce too much cortisol. Your overall cortisol levels will be elevated throughout the day.
• Stage II – At this stage, the total cortisol level will be normal, but there will be some abnormalities where it can be high in the morning, then too low in the afternoon, and then again high in the evening. This can lead to some unpleasant symptoms such as fluctuations in blood sugar levels, irritability, or daytime sleepiness.
• Stage III – This is an advanced stage when the adrenal glands are depleted and do not produce enough cortisol.You will be driving an empty tank and have very low cortisol levels all day long. This often leads to chronic fatigue.

You can restore your adrenal glands by resting more, limiting your caffeine intake and getting your daily dose of “ABC”: A adrenal daptogens, vitamins B and vitamin C .

Rootcology Adrenal Support Supplement contains all three of these adrenal tonics that can balance the adrenal glands, whether they are over-active or under-active.

Please note that severe cases may require further intervention. You can check your adrenal glands with a saliva test for cortisol and DHEA (DHEA-S) such as ZRT Adrenal Stress Profile . You can order this test through your doctor or on your own (in Russia, a similar test is done by the DNKOM laboratory – translator’s note) . In some cases, adrenal fatigue can lead to poor absorption of food.

Like everything else, your stress hormone cortisol needs to be in balance. Too much cortisol and you build up excess belly fat; too little cortisol and you may feel extremely tired. The fatigue symptoms of hypothyroidism can actually be caused by low cortisol levels. If you’re under chronic stress, your body will eventually be unable to produce enough cortisol, DHEA, and progesterone.

For more information on adrenal fatigue recovery, see article .

6. Choose a physical activity that you enjoy

Choose a physical activity you enjoy and continue like walking, yoga, swimming, Pilates, running, Zumba or P90X. Whatever you do, make sure you enjoy it. Now, you might say, “Physical activity ?! Yes, I feel tired even after sleeping all night. I don’t even have the energy to think about exercise, let alone do it. ”

However, you will need to adapt your activity depending on the condition of the adrenal glands and the stage of adrenal dysfunction that your body may be experiencing at this time (as per # 5). The more advanced the stages of adrenal dysfunction, the less likely you will be able to endure physical activity.

Usually, when it comes to exercise, we find that in Stage I adrenal dysfunction, things like running, aerobic sports, and CrossFit make people feel better.However, in people with stage III adrenal dysfunction, these activities can make them feel less well and worsen their fatigue and adrenal dysfunction. A person with Stage III dysfunction may be better able to cope with softer, more relaxing exercises such as yoga and stretching, as well as muscle-building exercises such as lifting weights. Remember, muscle growth is great for our own internal metabolism. Having more muscle will actually make it easier for you to lose weight!

One of the things you can do is just grasp a good rule of thumb when it comes to exercise. If you exercise and find yourself feeling exhausted after exercise, it usually means that what you just did was too much for you. A good amount of exercise should make you feel refreshed and energized. You should feel like you can do it over and over again.

Oddly enough, I forced some of my clients to give up exercise when they were in Stage III of adrenal dysfunction.It seems counterintuitive, but at this stage, when their adrenal glands were severely impaired, they could not tolerate exercise. Even walking or jogging can be too stressful for their body, which in fact will only make them worse. I have actually had women who could lose weight by exercising less, which is always surprising, and at the same time, it leads to progress.

Again, it is important to find the right amount of exercise and adapt your needs to your own body.

7. Consider the side effects of drugs

As a consulting pharmacist, I have witnessed how many people put on a lot of excess weight when using certain drugs.

Hormonal contraception, in particular, may be associated with significant weight gain, and 45 percent of my readers with Hashimoto’s reported that giving up hormonal contraception helped them normalize their weight.

Because people with Hashimoto’s are often misdiagnosed with anxiety disorders, depression, bipolar disorder, etc.I cannot help but report on the important effect of psychotropic drugs on weight gain.

The biggest culprits associated with weight gain are antipsychotics (antipsychotics), which have traditionally been developed to treat schizophrenia but are off-label for conditions such as bipolar disorder, depression, anxiety, irritability and even insomnia! In my experience, Zyprexa was the worst drug. I have seen people gain over 100 pounds (over 45 kg) on ​​this drug.Other such antipsychotics include Seroquel, Risperidone, Risperdal, and Abilify.

Antidepressants such as Prozac, Zoloft, and Escitalopram, Lexapro can also promote weight gain. The antidepressant Wellbutrin, however, is less likely to cause weight gain.

I recommend talking to your doctor or pharmacist about the medications you are currently taking to see if they might be potential culprits for weight gain and if there are alternatives that do not affect weight.

8. Eliminate Nutrient Deficiencies

One of the amazing reasons people don’t lose weight is because they are malnourished. It may seem counterintuitive that an overweight person will be nutritionally deficient or malnourished, but our nutritional status is not based solely on calories.

The human body needs macro and micronutrients to be healthy, and proper nutritional status depends on our nutrient intake, food digestion and absorption of nutrients from food.

Without these nutrients, your body can sabotage your weight loss efforts by slowing down your metabolism or making you cravable or hungry even if you’ve eaten enough.

Let’s figure out how to solve the nutritional status issue:

Nutrient intake

I recommend a nutrient dense diet such as the Paleo Diet or Autoimmune Paleo Diet (AIP) for most people with Hashimoto’s as a starting point.Plus, taking nutritional supplements can complement your diet.

The most common nutrient deficiencies in Hashimoto’s are B vitamins (including thiamine and B12 ), selenium , magnesium , vitamin D , vitamin D .

For more information on each of these, please read my article “The 6 Most Important Nutrient Deficiencies in Hashimoto’s” .

Another common deficiency that can lead to weight gain is inadequate protein intake. I recommend starting your day off with smoothie , which balances blood sugar levels (bonus: it’s great for reducing appetite and hunger), which includes a hypoallergenic protein source like AI Paleo Protein from Rootcology … Smoothies and protein powders allow your body to absorb more nutrients, even if you don’t have ideal digestion, as they are more bioavailable, easier to digest and absorb.

Also, I love adding freshly squeezed green juices to the mixture as another great way to boost my nutritional status. Green juices also contain tons of nutrients that are easy to digest and absorb.

Digestion

Digestive enzymes such as betaine + pepsin for protein digestion, as well as special enzymes for breaking down fats and broad spectrum digestive enzymes, can also help you get more nutrients from your food.Plus, enzyme blends like Rootcology’s Veggie Enzymes can help you digest fiber and starch in fiber-rich foods like raw vegetables and fruits. If you do not have enough digestive enzymes produced naturally in your pancreas, Rootcology’s Pancreatic Enzymes Plus may also be helpful.

Bromelain, trypsin, and chymotrypsin in this supplement target specific amino acids (the building blocks of proteins) in the duodenum (the beginning of the small intestine), where pancreatic enzymes are normally released.(Please talk to your healthcare practitioner before considering taking pancreatic enzyme preparations if you are currently taking broad spectrum digestive enzymes as some of the ingredients may overlap.) I have an article about using enzymes with Hashimoto’s which you might want to read. 35 percent of my readers reported that digestive enzymes helped them optimize their weight!

Assimilation

Nutrient absorption is dependent on many factors, including gut health and liver function.

I have already talked about the effect of probiotics on weight – 36 percent of my readers reported that probiotics helped them to optimize their weight. One reason for this is that probiotics help us extract nutrients.

Support for your liver

The liver is an important player in nutritional status. In fact, the liver is an organ that processes nutrients that we absorb from the small intestine. 38 percent of readers reported improved weight gain when using liver support! I wrote a detailed article on liver support! You can read it here .

Another root cause you may not be absorbing nutrients properly may be due to bacterial overgrowth in the small intestine (SIBO) or unwanted guests in the gut such as infections or parasites. 41 percent of my Hashimoto readers saw weight gains after using anti-SIBO protocols, and 36 percent saw improvements with antiparasitic protocols (I don’t have an article on this yet, but more information on antiparasitic protocols can be found in The Hashimoto Protocol. ).

Your Weight Loss Action Plan

In an effort to slow down your body’s metabolism, stress, refusal to eat and toxic effects can trigger an attack on the thyroid gland and also contribute to weight gain. Preventing further attacks on your already sensitive thyroid is of the utmost importance, as you may know if you read my book The Hashimoto Protocol . Optimizing thyroid hormone levels, following a thyroid-friendly diet, adding probiotics and fermented foods to your daily diet, taking into account T4 / T3 combination preparations, restoring your adrenal glands, getting the right amount of exercise for your body and optimizing your nutrients, your health can improve significantly – and then you may notice that losing weight has become easier!

Remember, you are not alone.Weight loss with hypothyroidism is possible. Many of my readers have seen impressive and positive weight loss results after making these lifestyle changes and also reported feeling better. You can be one of them! And you WERE it – so get your body and health back on track today!

Hope this information helps you and I wish you all the best on your healing journey! If you are looking for more information on how to gain (maintain) weight in hypothyroidism, check out my article Weight Optimization and Hashimoto’s .

Used literature:

1. Hyman M. How Good Gut Health Can Boost Your Immune System. EcoWatch. 2015.https: //www.ecowatch.com/how-good-gut-health-can-boost-your-immune-system-1882013643.html. Accessed January 15, 2018.

Article author: Isabella Wentz, Doctor of Pharmacy (PharmD), Clinical Pharmacologist

Original Source: “How to Lose Weight With Hashimoto’s” 01/20/2018

Translator: Natalia Gorbacheva

You can download for free a chapter from Isabella Wentz’s Digestion and Exhaustion and A Quick Guide to Nutrition for Hashimoto’s.

Autoimmune thyroiditis (Hashimoto’s thyroiditis) by KETOPOWER.RU • A podcast on Anchor

The following materials are mentioned in the podcast:

Karl Franklin’s podcast “2 Keto Dudes” – http://2ketodudes.com

Walter Longo FMD Diet – https://l-nutra.com/pages/fasting-mimicking-diet

Book of Walter Longo “Longuevita” – https://eksmo.ru/book/dieta-dolgoletiya-u-n–ITD889644/

____________________________

00:57 – Questions in the story.

01:45 am – Gluconeogenesis is insanely important on keto.03:14 – Fear of overeating protein.

04:23 – Gluconeogenesis is more likely to occur in the body due to the need for energy and stress.

05:39 – Protein sources are very important. Glucose on demand.

06:55 – Research on athletes.

08:55 – Fatty meat is preferred. When in doubt, measure ketones after different types of meat.

10:18 – If you are thinking about your diet, this is already good.

10:48 – Myth: Gluten knocks out of ketosis. Lactose-free products.

12:03 – Will keto cure my eyes, legs, arms, psoriasis, infertility, eczema ?….

13:04 – Your healthcare provider should be aware of your diet.

14:10 – Tip: Don’t tell your doctor the word “keto”.

15:29 – Is it true that keto heals vision?

4:22 pm – Karl Franklin, diabetes and kidney failure.

17:05 – Keto heals or stops some processes.

17:39 – Myth: ketosis guarantees weight loss.

20:05 – Myth: I eat fat, which means I will be in ketosis, which means I will lose weight.

21:25 – Myth: You definitely need to strive for intermittent fasting on keto.
22:35 – Myth: autophagy occurs only when food is completely deprived.
26:07 – Walter Longo Diet FMD.

27:45 – Myth: on keto, you won’t think about food.

32:39 – Myth: There is no appetite for keto.

34:23 – Myth: you need to get fat, even if you don’t want to.

36:21 – Hunger and satiety.

39:09 – Myth: keto is cancer prevention.

41:22 – Is it possible for keto alcohol, a spoonful of sugar, dried fruit, crackers, etc.?

45:00 – About peanut butter.

45:48 – Myth: there must be a ketoflu.

46:26 – Mistake in nutrition, but they think that it is ketoflu.

47:20 – Always listen to your body.

How I lost weight … and coped with thyroid disease

I heard about this diet, but was more than skeptical. On the other hand, I looked at myself in the mirror and was constantly upset. I decided: I’ll try!

It turned out that in my case changing the diet helps. The level of thyroid hormones slowly but surely returned to normal, I lost weight, my energy returned, and I even stopped taking pills.

An important point! I am neither claiming nor advising anyone to believe that keto cures thyroid problems!

But dietary changes, especially increasing the proportion of protein in the diet, can have an effect on some of the symptoms of the disease.And all this should only happen under medical supervision!

Before starting the keto diet, I tried unsuccessfully to restore the energy levels that were in the body before. I feel much better now.

What I Eat Every Day

I have adapted keto to my lifestyle. For example, I initially tried to eat six times a day. But it soon became clear that I simply forgot to sit down and have lunch due to the busy schedule. Then I switched on intermittent fasting so that there were fewer meals.Since the keto diet is high in fat, I don’t feel hungry when I go without food.

The traditional scheme of interval feeding is 8 hours of eating, 16 hours of fasting. I started at 12 o’clock and gradually lengthened the rest period from food. In addition, I only observe this regime on weekdays.

Breakfast: most often skip it because of starvation. But I definitely drink a cup of tea or coffee without sugar.

Lunch: fats and vegetables. Many people think that the keto diet denies vegetables, but I eat quite a lot of them, even if it doesn’t quite fit the rules.

Dinner: meat with garnish or special keto pizza.

How I train

I used to think that I was not doing sports effectively enough. I ran almost every day, went to strength training 2-3 times a week. No progress! The thyroid gland was to blame for everything.

I now run three times a week and pull the bar twice, and I also attend group zumba classes. I see progress.

So, my recipe for wellness:

1. Adjust your lifestyle.
2. Find activities you really enjoy.
3. Repeat points 1 and 2 daily. ”

How to lose weight with hypothyroidism? – Weight loss at the rate of

Hypothyroidism is a decrease in the production of thyroid hormones – thyroid stimulating hormone (TSH) and thyroxine (T4). Dysfunctions of its functions often cause excess weight, since the thyroid gland is responsible for metabolic processes throughout the body. Including the rate of burning calories.When hormone levels are lowered, energy expenditure slows down. Hypothyroidism can be a serious obstacle to being slim, but proper treatment and well-organized nutrition will help overcome it.

How hypothyroidism and other thyroid diseases develop

The precursors of hypothyroidism are various types of thyroiditis, radioactive irradiation of the thyroid gland, an excess of iodine in the body, a lack of iodine in the diet and various anomalies of the thyroid gland.

Iodine is needed for the production of thyroid hormones. Consumption below 80 mcg / day creates a dangerous situation for the organ. The optimal amount of iodine for adults is about 150 mcg / day. This amount is easily absorbed by a balanced diet. 100 grams of seaweed without additives contains 150-300 mcg of iodine, in hake meat 160 mcg, pollock 150 mcg, cod 135 mcg. Eating iodized salt also helps to cover the daily requirement for a trace element (calorifier).If iodine is not supplied enough, endemic goiter develops – another unpleasant disease of the thyroid gland. High doses of iodine are dangerous for a long time and also cause hypothyroidism.

Some foods block the delivery of iodine to cells. These include turnips, rutabagas, red cabbage and cauliflower, turnips, mustard, tapioca and dairy products from cows fed the above foods. Abuse of them leads to thyroid dysfunction.

Rigid, low-calorie diets hit the thyroid gland, forcing it to produce fewer hormones, which also becomes fertile ground for the development of diseases and a decrease in metabolism.

How to check the thyroid gland and metabolic rate?

Only a doctor can diagnose, as the symptoms of various thyroid disorders are very similar. Among them are chronic fatigue, muscle weakness, swelling, low body temperature and heart rate, excess weight, constipation, dry skin and hair loss. Sometimes dysfunctions of the thyroid gland are accompanied by the development of iron deficiency anemia and menstrual irregularities. Only an endocrinologist can diagnose hypothyroidism.To do this, you need to do an ultrasound scan and donate blood for the hormones T3, T4, TSH.

Depending on the disease, the doctor prescribes the intake of iodine-containing or hormone-containing drugs. In hypothyroidism, synthetic T4 and T3 are often prescribed to normalize hormone levels. You should not be afraid, because it is the violation of their balance that interferes with losing weight. The dosage of the drug can only be determined by an endocrinologist based on your examinations. You cannot prescribe medication to yourself, even if you suspect you have a thyroid disease, which, in your opinion, interferes with losing weight.You run the risk of further disrupting the balance of hormones and causing irreparable harm to health. The drug and dosage are selected only by the doctor individually for each patient.

If you suspect you have a decrease in metabolism and hypothyroidism, you are overweight, your thermometer shows a low temperature, you suffer from constipation and experience other symptoms described above – contact your endocrinologist. Similar symptoms can be experienced with various violations of the organ. An accurate diagnosis and competent treatment will restore good health, stop weight gain and help reduce it.

Nutritional features for weight loss in hypothyroidism

Not only weight loss depends on proper nutrition, but also the effectiveness of treatment, since some foods can affect the absorption of iodine and the absorption of drugs for the treatment of hypothyroidism.

Foods to limit in hypothyroidism:

1. Goitrogenic foods leading to an enlargement of the thyroid gland. These are cauliflower, Brussels sprouts, millet, broccoli, turnips, rutabagas, turnips, soybeans, some fruits and other products.These foods can be in the diet, but only cooked. Heat treatment reduces their toxic properties.
2. Simple carbohydrates, as in people with thyroid dysfunction, every calorie counts and the presence of sweets, sugar, honey or a lot of fruit can interfere with weight loss.
3. White flour bakery and pasta, white rice. These foods, like simple carbohydrates, prevent weight loss and contribute to constipation.Better to replace them with diet bread, bran bread, durum wheat pasta, brown or brown rice, which have been less processed and are rich in fiber.
4. Refined vegetable oil should be excluded because it suppresses thyroid function. In case of organ diseases, the amount of fat must be strictly controlled – at the level of 25% of the daily calorie intake.

The calorie content of the diet should be reduced by 10-20% due to fats and simple carbohydrates.The diet itself should be based on a high intake of protein and fiber.

Nutrition rules for weight loss in hypothyroidism:

1. Thirty percent of your diet should come from lean and moderate protein sources. Fatty protein should be excluded.
2. The daily rate of fiber is 25-40 g. This amount is enough to provide saturation and normalize intestinal motility. Increase fiber gradually to avoid bloating and flatulence.
3. A protein breakfast along with fiber will provide long-term satiety and will also nourish your muscles. It is in the morning and after training that muscles are well receptive to protein. This breakfast will have a positive effect on metabolism and well-being.
4. Aim to get about 30 grams of protein with each main meal and eat a serving of vegetables to help you stick to your diet.
5. Adequate amount of water will help to solve the problem of puffiness and get visible weight loss results faster.

Certain foods and vitamins interfere with the absorption of medication, so doctors recommend taking medication in the morning. If you are taking hormonal medications to treat hypothyroidism, plan your meals in advance. You should not combine their intake with the use of foods rich in calcium and iron – at least four hours should pass. You should also refrain from coffee – at least an hour should pass between taking medications and coffee.

Sports for diseases of the thyroid gland is a prerequisite for losing weight.Strength training helps build muscle tissue, thereby stimulating metabolism, and cardio training increases endurance and helps burn more calories (calorizator). Any physical activity will be beneficial. If you haven’t exercised before, start with a few minutes of daily morning exercise to build your exercise habit.

Author: Ekaterina G., nutritionist, fitness blogger (specially for Calorizator.ru)
Copying of this article in whole or in part is prohibited.

Quick Guide to Nutrition with Hashimoto

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90,000 Home Slimming. The role of vitamin D in Hashimoto’s autoimmune thyroiditis (review of scientific papers)

#health, #weighting and proper nutrition, #healthy lifestyle, #autoimmune thyroiditis, #treatment of autoimmune thyroiditis, #vitamin

91,247 9 leading Italian specialists published in May 2020a review of scientific evidence on the value of vitamin D in thyroid disease. Despite the important role of vitamin D in autoimmune thyroiditis (AIT) and hypothyroidism, studies do not show unequivocal satisfaction with vitamin D. What are the benefits and limitations of vitamin D?

Adapted from Mele C, Caputo M, Bisceglia A, et al. Immunomodulatory Effects of Vitamin D in Thyroid Diseases. Nutrients. 2020; 12 (5): E1444. Published 2020 May 16.

Article title page

Hashimoto’s autoimmune thyroiditis and vitamin D (review of scientific papers)

Hashimoto’s autoimmune thyroiditis is an autoimmune disease caused by immune cells (lymphocytes or T cells) characterized by goiter, the presence of circulating antibodies to thyroid peroxidase (AT-TPO) and / or antibodies to thyroglobulin (AT-TG) in the blood into the thyroid gland of immune B and T cells (lymphocytic infiltration), which is determined by ultrasound of the thyroid gland.

A blood test for AIT will show an increase in antibodies to TPO or TG in the blood

This change leads to varying degrees of hypothyroidism. Observational and interventional studies have shown that low vitamin D levels and the risk of AIT appear to be closely related. Indeed, patients with AIT had a high proportion of vitamin D hypovitaminosis (more than 60%).

In addition, Hashimoto’s autoimmune thyroiditis is more closely associated with vitamin D deficiency (

Based on evidence that vitamin D deficiency is associated with a predisposition to type 1 diabetes and multiple sclerosis, Goswami and colleagues surveyed 642 adults to examine the relationship between serum vitamin D levels and autoimmune thyroid disease.Their results revealed a significant inverse relationship between 25 (OH) D3 and AT-TPO levels. Three years later, Camurdan et al. Noted that the incidence of vitamin D deficiency was higher in children with AIT compared with the control group (73.1% versus 17 , 6%) and an inverse association between 25 (OH) D3 level and AT-TPO titer among children was confirmed. This inverse correlation was substantiated in the following studies.

In addition, various clinical studies have shown that the prevalence of Hashimoto’s autoimmune thyroiditis in patients with vitamin D deficiency was significantly higher than in those with adequate vitamin D levels, especially among children, the elderly and premenopausal women.

Regarding thyroid function in the context of AIT, Macavi and colleagues demonstrated a strong negative relationship between serum vitamin D and TSH levels, suggesting that vitamin D deficiency in patients with AIT may be associated with the progression of hypothyroidism (TSH > 5.0 mIU / L).

In recent years, these data have prompted several research groups to evaluate the effect of vitamin D supplementation on thyroid autoimmunity.Simsek et al. 82 patients with AIT were prospectively evaluated, who were randomized into two groups: the first group (46 patients) received treatment with cholecalciferol … .. IU / day for one month and the second group without vitamin D replacement. Their results showed that the levels of AT- TPO and AT-TG were significantly reduced with vitamin D replacement therapy in the first group. These results were supported by other prospective studies and randomized controlled trials, which added evidence that cholecalciferol adjunctive treatment was associated with a decrease in TPO-AT and TG-AT in both vitamin D deficient and vitamin D deficient patients.

Dear readers, points ……… instead of dose values ​​allow you to follow the rules for writing articles in Yandex Zen.

In addition, experts have shown in a study that an increase in vitamin D levels by … ng / ml correlated with a significant reduction in the risk of developing Hashimoto’s autoimmune thyroiditis by 20%.

In 2017, Mirhosseini et al. 11,017 people were examined to assess the effect of additional treatment with vitamin D on the function of the thyroid gland and the level of autoantibodies to the thyroid gland.Their results showed that 25 (OH) D3 levels at a dose of vitamin D? … Ng ​​/ ml were associated with a 30% reduction in the risk of hypothyroidism. At the same time, the risk of an increase in AT-TPO and AT-TG decreased by 32%, which leads the authors to the assumption that vitamin D as a supplement may have a positive effect on the function of the thyroid gland, as well as provide protection against new cases of thyroid disease within 12 months of observation.

In addition, in a recent 3-month randomized controlled trial (RCT) in adult women with AIT, Chahardoli et al. Demonstrated a significant decrease in TSH levels after weekly intake of …………. IU of cholecalciferol.

However, studies have failed to identify an association between vitamin D deficiency and a higher prevalence of AIT, which casts doubt on the preventive role of vitamin D in the development of Hashimoto’s autoimmune thyroiditis.

Further studies are needed to evaluate the prophylactic and therapeutic effects of vitamin D in AIT.

Thyroid Clinic of Dr.V. Ushakova wishes health to all our readers!

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