Thyroid diet that just make sense (Thyroid School, Issue #8)

Welp… this week did not go as planned 🙃 I got hit with some kind of bug, and let’s just say my body forced me to slow down. You’d think as someone who preaches about stress, recovery, and listening to your body, I’d be great at resting… but nope. Turns out, doing nothing is way harder than pushing through. Thankfully, I’ve got a thyroid diet approach that makes sense for my life… even when things get derailed!

So, of course, I tried to keep going. And my body? It shut that down real fast. 😵‍💫 It got me thinking—how often do we do this? Push through exhaustion, ignore symptoms, try harder when what we really need is to pause and actually support our bodies?

Between naps and way too much Netflix, I was reminded that rest isn’t a luxury—it’s part of healing. Whether it’s recovering from a cold, healing your metabolism, or balancing your hormones, sometimes the best thing you can do is stop fighting your body and start working with it.

So while I’m over here working on my patience (and immune system), I wanted to share something with you that just makes sense when it comes to thyroid health and metabolism. Because if you’ve ever felt like your body is fighting you instead of working for you, these nutrition habits might be exactly what you need.

Let’s dive in. ⬇️

Does this sound like you too?

🙋‍♀️You keep pushing.

🥱You drag yourself out of bed, even though you never wake up feeling rested.

🏋️‍♀️You force yourself to work out, even when your body feels heavy and drained.

⬇You cut calories, cut carbs, cut dairy, cut gluten—hoping this will be the thing that finally works.

But no matter what you do:

⚖️ The scale won’t budge.

🥴 Your brain feels like it’s moving through molasses.

😩 Your moods swing between anxious and exhausted.

🥶 You’re either freezing cold or sweating through your clothes.

💨 And the bloating? It’s like your stomach inflates after every meal.

If this sounds like you, keep reading—because you’re not crazy, and it’s not all in your head. These five nutrition habits could be the key to finally feeling good again.

1️⃣ Eat at predictable intervals

⏳ Too long without eating? Your body shifts into stress mode—cortisol rises, your thyroid slows down to conserve energy, and your metabolism takes a hit.
🍽 Grazing all day? Insulin stays high, promoting fat storage and digestive sluggishness (hello, bloating).

📊 The Science: Chronically high cortisol suppresses TSH (thyroid-stimulating hormone), leading to fatigue, weight gain (especially around the midsection), and increased water retention. Stable blood sugar = less cortisol chaos = better thyroid function and sustained energy.

💡 Your sweet spot: Eat every 3-5 hours with balanced meals to prevent blood sugar crashes (goodbye, fatigue) and reduce digestive sluggishness (less bloating).

2️⃣ Balance your plate: protein + healthy fats + carbs + veggies

Every macronutrient plays a role in metabolism, digestion, and thyroid function:

✔ Protein (chicken, salmon, eggs, etc.) = Provides tyrosine, an amino acid essential for thyroid hormone production. Low protein? Slower metabolism and muscle loss = more fatigue.
✔ Healthy fats (avocado, olive oil, nuts, etc.) = Support cell membranes and hormone production, helping T3 reach your cells. Too little? Dry skin, brain fog, and sluggish digestion.
✔ Carbs (sweet potatoes, beans, whole grains, berries, beets, etc.) = Provide glucose, which your thyroid needs to convert inactive T4 into active T3. Low-carb diets? Often a disaster for energy, digestion, and metabolism—leading to constipation, bloating, and sluggishness.
✔ Veggies (asparagus, broccoli, onions, green beans, etc.) = Provide fiber and antioxidants that support digestion and reduce inflammation. Not enough fiber? Sluggish gut = more bloating.

📊 The Science: Without enough carbs, your liver struggles to activate T3, leaving you feeling sluggish, cold, and foggy. Too much fat without enough fiber? Slowed digestion and bloating.

💡 Your sweet spot: Build meals with all of the macronutrients to fuel your metabolism, prevent energy crashes, and support smooth digestion. (Insider tip: veggies are technically carbs, but are much lower in carbs than what you may think of typical “carbs”)

3️⃣ Add color to your plate 🌈

Brightly colored fruits and veggies = a powerhouse of antioxidants, polyphenols, and minerals that protect your thyroid, reduce bloating, and fight fatigue.

✔ Berries, bell peppers, carrots = High in vitamin C, which supports adrenal health, lowers cortisol, and improves iron absorption (key for energy).
✔ Leafy greens = Packed with magnesium, a critical mineral for thyroid hormone conversion and gut motility (keeping things moving, so you’re not bloated).
✔ Purple cabbage, beets = High in antioxidants that reduce oxidative stress (which can damage thyroid cells and slow metabolism).

📊 The Science: Thyroid dysfunction rooted in Hashimoto’s is often linked to chronic inflammation, which can lead to fluid retention and bloating. Antioxidant-rich foods help calm inflammation, improve digestion, and restore metabolic function.

💡 Your sweet spot: Aim for at least two colorful foods per meal to load up on thyroid-supporting nutrients and keep bloating in check.

4️⃣ Prioritize protein: 20-30g per meal for muscle, metabolism & digestion

Muscle is your metabolic goldmine, and your thyroid thrives on protein. Optimizing protein intake ensures you get key thyroid-supporting minerals that also help prevent bloating and fatigue:

✔ Selenium (Brazil nuts, eggs, seafood) = Helps convert T4 into active T3 and reduces inflammation that slows metabolism.
✔ Zinc (beef, pumpkin seeds, shellfish) = Regulates TSH (your thyroid-stimulating hormone) and supports gut lining integrity (reducing bloating).
✔ Iron (red meat, spinach, legumes) = Essential for making thyroid hormones and oxygenating cells. Low iron? Fatigue, hair loss, and sluggish metabolism.

📊 The Science: Low protein intake = low muscle mass, sluggish metabolism, and reduced thyroid function. Plus, inadequate protein means you’re missing out on these crucial minerals that prevent bloating and fatigue.

💡 Your sweet spot: Aim for 20-30g of protein per meal to fuel your thyroid, build muscle, and prevent energy crashes.

5️⃣ Find a food framework that works (without the stress)

You don’t need a rigid meal plan—you need a repeatable, flexible framework that works for your thyroid, metabolism, and digestion every day.

That’s where our 4-P Approach comes in:

✅ Peak Timing – Eat meals at the right intervals (every 3-5 hours during waking hours) to support blood sugar, thyroid function, and digestion. Need a snack or can’t eat within 4 hours? No biggie. Aim to buffer snacks 2-3 hours between meals.
✅ Presence of Macronutrients – Every meal should have protein, fat, and carbs (and veggies) to fuel metabolism and prevent bloating.
✅ Proportion of Macronutrients – The right balance matters! Not enough carbs? T3 conversion slows down = fatigue & bloating. Too much fat? Can interfere with digestion & metabolism.
✅ Portion of Macronutrients – Protein: 20-30g per meal | Carbs: 30-60g per meal | Fats: about a thumb-sized portion

📋 Here is an example of a thyroid-supportive day of eating using the 4-P Approach:

🍳 Breakfast: Scrambled eggs + spinach + sweet potato hash + avocado (boosts metabolism & prevents bloating)
🥗 Lunch: Leftover Chicken stir-fry + jasmine rice cooked in bone broth + sautéed peppers + cashews (thyroid + gut + metabolism-boosting combo)Grilled salmon + butternut squash + roasted Brussels sprouts + olive oil (anti-inflammatory, gut-friendly)
🥣 Snack (if needed): Greek yogurt + blueberries + chia seeds (protein + fiber = digestion support)
🍛 Dinner: Grilled salmon + butternut squash + roasted Brussels sprouts + olive oil (anti-inflammatory, gut-supportive fibers)

🍫 Dessert (optional, but we all like to have fun, right?!): Dark chocolate + macadmia nuts (magnesium + antioxidants + healthy fats)

Here’s what to do next.

If this email spoke to you—start with the foundations and build from there. If you need more help, we’re here!

Your thyroid and metabolism are not broken. They just need the right support.

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