4 Ways To Support Thyroid & Hormone Health

Been meaning to share this as a follow-up ever since I podcasted with Cody McBroom on the Tailored Coaching Method Podcast about Women’s Health and Hormones.

Because you know, thank gosh we learned about parallelograms and ionic bonds in school growing up and skipped over a lot of really important things: how to eat well, health-promoting nutrition habits, how to support our health and hormones, etc. 

But really: a lot of the big cannonballs for thyroid, hormone, and menstrual cycle health are ironically a lot of the same foundational habits we’re always trying to encourage for general healthy lifestyle, regardless of your goals.

Ain’t it funny how the industry wants to sell you flashy gimmicks and tricks, despite the basics working pretty ridiculously well?

Here’s four tips on how you can easily support thyroid and hormone health via food:

 

#1: Eat Enough Calories

Eat enough calories to support your activity and lifestyle. A body that is consistently well-fed and well-recovered is a body that likely has the resources it needs to make and produce hormones.

Not sure if you’re eating enough each day? Check out this blog.

If you’re working out 3-5 times per week and getting 7000-8000 steps per day,  only eating something like 1200-1600 calories probably won’t cut it.

For reference, I’m 5’3,  115 lbs, in my mid thirties, and my maintenance calories are usually around 2300 calories per day. I typically lift 4 times per week and run 1-2 times per week. If you’re active and eating less than 2000 calories per day, that would be a red flag for me (:

*Note: it’s normal to see a dip in thyroid or hormone levels if you are currently dieting and eating below your maintenance calorie needs. Things will likely improve once you’re back to eating more food!

#2: Support Thyroid & Hormone Health By Eating Enough Protein

Did you know that not getting enough protein each day can contribute to poor thyroid function?

Symptoms of Hypothyroidism:

• fatigue
• cold hands and feet
• depression
• brain fog
• slow digestion, constipating
• weight gain or difficult losing weight

 

In order to fully assess your thyroid function, you’ll need 5 tests:TSH, Free T3, Free T4, TPO, TGAB.

Research supports getting ~0.8-1.0 grams of protein per pound bodyweight to maximize muscle growth during workouts and training. Hitting this goal daily *should* also cover you on optimal thyroid function as well. Win-win!

#3: Don’t Go Low Carb OR Low Fat

A “Goldilocks and the Three Bears” approach of having mostly well-rounded meals (that contain protein, carbs, AND fat) may be better. Carbohydrates also help our body make thyroid hormone and can also can influence the conversion of T4 to T3 hormone.

We also need healthy fats to absorb fat-soluble vitamins in our food, such as vitamins A, D, E, and K. We also need cholesterol to make sex hormones (such as estrogen, progesterone, and testosterone).

A good rule of thumb might be to get at least 20-25% of your daily calories per day from sources of healthy fats, such as whole eggs, avocado, olive oil, salmon, etc.

The net-net? Your body needs carbs and fat for optimal health. Make sure you’re eating both to support your thyroid and hormone health.

Need more ideas on how how to get more fat in your diet? Check this post.

#4: Eat Lots of Lots Of Plants & Fiber

Eating lots of fruits, veggies, and plant foods (beans, lentils, nuts, seeds, whole grains) is another easy way to support your thyroid and hormones. These foods can be a great source of fiber, vitamins, minerals, and antioxidants (:

Fiber is the undigestible roughage found in plant foods. Think of dietary fiber kinda like a Mr. Clean Magic Eraser for your insides. Getting enough fiber can support better cholesterol levels, blood sugar levels, digestion, bowel movements, thyroid and hormone levels and so much more!

Want a Fiber Macro Cheat Sheet? I’ve got that too!

More Resources

I’m always posting educational content regarding nutrition, fitness, and sharing what I’m up to on my Instagram.

You can also follow us on the Paragon Training Methods Instagram for tons of free workouts and more tips to help you look and feel your best!

You can also listen to Episode 820 of the Tailored Life Podcast about Women’s Health and Hormones, with Cody McBroom, where we talk more in-depth about all 4 of these tips!