Improve Your Metabolism with a Healthy Thyroid – Personal Training in San Diego

Natural Ways to Support Your Thyroid:

1. Eat a Balanced Diet: One of the first steps to caring for your thyroid is eating a nutrient-rich diet, especially one full of fruits and vegetables. Sea vegetables, such as Nori (often used to wrap sushi), are a great addition since they’re high in iodine, which is essential for thyroid function.
2. Include Lean Proteins: Incorporate lean meats like chicken, turkey, and fish, as well as egg whites, into your meals. These are excellent sources of protein and provide the amino acid tyrosine, which supports thyroid health.
3. Get Enough Selenium: Selenium is important for thyroid function, and a simple way to get it is by adding Brazil nuts to your diet. You don’t need many—just 5 or 6 a day will suffice. Asparagus is also a great choice.
4. Healthy Fats Are Key: Healthy fats are essential for thyroid function, and if your diet lacks them, your body may store fat in response. Focus on incorporating fats from sources like coconut oil, olive oil, fish oil, flaxseeds, walnuts, almonds, and, my favorite, avocados (not guacamole, though). Avocados, in particular, are great for thyroid health.
5. Cut Out Sugar: Sugar not only weakens the immune system but also causes insulin spikes, which lead to fat storage. Most sugary foods are empty calories and deprive your thyroid of the important nutrients it needs. Eliminating sugar is a crucial step for thyroid and overall health.
6. Be Aware of Goitrogens: Goitrogens are substances that interfere with the thyroid’s ability to take up iodine, potentially inhibiting its function. These can be found in certain foods, chemicals, and medications. While the list is long, I’ll provide a link to help you avoid them. Click on the word above for more info.
7. Eat Smaller, Frequent Meals: Eating smaller, more frequent meals signals to your thyroid that food is plentiful and keeps your metabolism working. In the past, our bodies were built to anticipate starvation, which led to efficient fat storage. Eating throughout the day can help jump-start a sluggish metabolism, especially if it’s been affected by stress, alcohol, fried foods, or sugar.
8. Increase Your Fiber Intake: Fiber helps combat one of the most common symptoms of low thyroid function—constipation. It also supports digestion and detoxification, helping to remove harmful toxins from the body. Be sure to drink plenty of water when increasing fiber intake to help move things along.
9. Try Cold Showers: Cold exposure can stimulate thyroid production. After your regular shower, switch to a slow trickle of cold water and let it run over areas of pain or discomfort, like your knees. It’s more effective and faster than sitting with ice. After a minute on each knee, try doing quick body circles under the cold water to stimulate circulation.
10. Exercise: Last but not least—exercise! A regular workout routine can make a huge difference for your thyroid. Start with 20–30 minutes, three times a week, and gradually increase. If you’re not sure where to begin, hiring a personal trainer can help you maximize your time and ensure you’re working out safely and effectively.

Be Prepared for Your Doctor’s Visit!

Let’s face it—doctors are often incredibly busy, and if you’re not proactive about your own health, why should anyone else be? Doctors can only do so much, and sometimes they need you to do some of the legwork to help them diagnose your condition. Think about it: Would you go to a financial advisor without a plan and say, “Make me more money”? They might end up costing you more! The same logic applies to your doctor.

To make the most of your appointment, it’s essential to be prepared. Keep a detailed record of your health leading up to your visit. Track how many calories you’re eating for several weeks, note your starting weight, and jot down any symptoms you’ve been experiencing, including when they began, how severe they are, and what seems to help or worsen them. Also, make a list of any medications or supplements you’re taking. The more information you provide, the less likely it is that your doctor will need to order unnecessary tests.

For example, I worked with a client whose TSH (thyroid-stimulating hormone) levels were within the “normal” range, but on the low end. She had gained weight, and her doctor refused to increase her thyroid medication because her TSH was “normal.” But the doctor had no other data to go on—just weight gain and no proof of her eating habits or exercise routine.

To help her make her case, I had her log her exercise routine for six weeks and track her calorie intake using a website like MyFitnessPal. Armed with this information, she returned to the doctor, who then increased her thyroid medication. As a result, she lost the weight she had gained and started feeling much better. Being proactive and prepared with data made all the difference.

Blood Tests: What You Need to Know

Before diving into thyroid tests, it’s important to remember that certain deficiencies—such as low vitamin B12 and vitamin D—can impact your energy levels. These are common deficiencies and should be tested as well to rule them out as contributing factors.

Once you have your blood test results, don’t just accept a phone call from your doctor saying, “You’re in the normal range” and leave it at that. Request a copy of your test results, and keep a record. If you can show a trend over time of your thyroid levels decreasing, even if you’re still within the “normal” range, this could provide valuable information for your doctor.

A high TSH level generally indicates a sluggish thyroid. In 2003, the American Association of Clinical Endocrinologists revised the normal range for TSH levels, narrowing it from 0.05–5.5 to 0.3–3.0. Make sure your doctor is aware of this updated range, as some doctors may still adhere to the older standard.

I personally get blood work done once a year, and I always include thyroid hormone levels in the tests. Be sure that your doctor doesn’t only test TSH (which actually measures pituitary function, not thyroid function). Ask to have your T4 and Free T3 levels tested as well (not Total T3), as these will give a more comprehensive picture of your thyroid health. Another test worth asking for is the Thyrotropin-Releasing Hormone (TRH) Stimulation Test, which is often used for borderline cases.

There are many different thyroid tests out there, but the ones I mentioned should be a solid starting point. Above all, remember to listen to your doctor’s advice, but also be proactive with your own health. You and your doctor are a team—working together to create a plan that addresses your concerns is key. Just make sure you’re informed.