3 Thyroid Pitfalls

To optimize your thyroid health, ❌ STOP doing these 3 things:

❌ Stop over-exercising

❌ Stop under-eating

❌ Stop over-caffeinating

Do you know why?

Because all of these things are perceived by your body as 💥stress💥

That means they trigger your adrenal glands to produce cortisol, which causes T4 to convert more into reverse T3 (inactive) and less into active T3 👎

I get it—anybody struggling with thyroid concerns knows that you can be tempted to do all of these things just to try to combat the energy drain or weight gain.

But what if instead…

You could calm inflammation and address underlying issues related to thyroid health (like toxins, infections, or nutrient deficiencies) so you could feel good without these temptations?

That’s what I help my patients do.

Interested in working together?

🥾 Take the first step through the link in our bio.

It’s Rarely JUST a Thyroid Problem.

Rarely is a thyroid problem JUST a thyroid problem ❌

The thyroid is part of the larger endocrine system—which includes hormones produced in the brain, adrenals, ovaries, and pancreas too.

Here are 3 hormones that influence (and are influenced by) the thyroid:

🍭 Insulin

Both overactive and underactive thyroid can disrupt glucose metabolism and contribute to insulin resistance. The reverse is also true, with insulin resistance being associated with conversion of T4 to reverse T3 (inactive thyroid hormone) rather than active T3.

😩 Cortisol

Underactive thyroid contributes to higher cortisol levels (a stress hormone) because of reduced cortisol clearance. Also, high levels of cortisol are associated with reduced T4 production and higher levels of reverse T3 (inactive thyroid hormone).

🌸 Estrogen

The hormone cascades connecting the brain to the thyroid and the brain to the ovaries work together. Both overactive and underactive thyroid can disrupt the menstrual cycle and irregular periods or fertility challenges.

It’s because of these connections that it’s so important to take a holistic approach when optimizing thyroid function.

Like ❤️ if you learned something and follow 🚶‍♀️ for upcoming posts on how to optimize your thyroid function!

References

Gierach M, Gierach J, Junik R. Insulin resistance and thyroid disorders. Endokrynol Pol. 2014;65(1):70-76. [link]

Saei Ghare Naz M, Rostami Dovom M, Ramezani Tehrani F. The Menstrual Disturbances in Endocrine Disorders: A Narrative Review. Int J Endocrinol Metab. 2020;18(4):e106694. [link]

Sinha SR, Prakash P, Keshari JR, Kumari R, Prakash V. Assessment of Serum Cortisol Levels in Hypothyroidism Patients: A Cross-Sectional Study. Cureus. 2023;15(12):e50199. [link]

Breakfast: The Triple Threat?

3 things that impact blood sugar in the morning ⬇️⬇️

If you’re being proactive to maintain healthy blood sugar levels, here’s what you need to know about that morning meal:

1️⃣ Cortisol

The natural circadian rhythm will cause an elevation of cortisol first thing in the morning to help you feel awake and alert. Cortisol is a stress hormone that also increases blood sugar levels. That means your morning meal may result in a higher blood sugar response than meals later in the day.

2️⃣ Carbs

When your stomach is empty, there is nothing to slow the digestion and absorption of carbs. That’s why it’s even more important at this time of day to not eat carbs alone.

3️⃣ Caffeine

Even though black coffee has no sugar, the caffeine triggers the release of the stress chemical, adrenaline. One effect of adrenaline is to trigger the release of glucose from liver cells into the bloodstream, effectively elevating blood sugar levels.

Did any of these surprise you?

Comment with your biggest takeaway ⤵️

Reference

Reis CEG, Dórea JG, da Costa THM. Effects of coffee consumption on glucose metabolism: A systematic review of clinical trials. J Tradit Complement Med. 2018;9(3):184-191. [link]

Let's Talk About Stress & Food!

Want a stress hack most people never think about?

Food.

Here’s why:

➡️If we skip meals, the body perceives this as a stress and releases cortisol.

➡️Other stressors (like the pressures of work and life) also increase cortisol.

➡️Regardless of the trigger, cortisol prompts the liver to release sugar into the bloodstream for a quick source of energy. It doesn’t matter if we need that energy or not. It’s just one of the effects of cortisol.

➡️Elevated cortisol over time can lead to persistently elevated blood sugar and all the problems that follow (like insulin resistance and weight gain)

What all this means is that eating in a way that supports balanced blood sugar levels sends the body a signal of safety (not stress) and helps to support healthy cortisol levels.

It reduces the stress load on your body and makes you more resilient.

You with me?

Here’s how I eat to combat stress:

🥣 Eat balanced meals on a regular schedule (skipping meals = stress)

🚫 Limit refined sugars (they cause the blood sugar to spike and crash, triggering cortisol)

🥦 Load up on fiber-rich foods (they slow the release of sugar into the bloodstream)

🥤 Stay hydrated (dehydration can spike blood sugar)

Have you noticed that food affects your stress level?

Like if you found this helpful ❤️