Don’t make these mistakes if you want to be Energized With Hypothyroidism
When it comes to fatigue and this is something that we’ve talked about before but if you’ve been
previously diagnosed with hypothyroidism and you notice an increase in your fatigue symptoms
then most doctors are going to be inclined to look at things like your TSH and your T4, and try to
determine if there have been any changes in your thyroid hormone levels that could be
contributing to your symptoms.
And I think this is a great place to start and it should be assessed. With that said, many people
will already have normal thyroid markers. Or after making an adjustment in their medication it’ll
bring those markers into the normal range but their symptoms will continue. So the question
then becomes, what else could be contributing to our fatigue?
And that leads us to our first mistake that I see people making which is under-eating. Aside from
fatigue, the other biggest problem that I see people dealing with in my practice is weight gain.
And if you’ve struggled with this before you probably know how frustrating it can be and how
committed you would be to any process that would allow you to see improvements and positive
Unfortunately, for most people, this means eating fewer calories. And that can look like anything
from portion control on a meal-to-meal basis, reducing our overall calorie intake to 900, to 1200
calories per day, or going on an extended fast. There are lots of portals Like Ask Reader And
while I can definitely understand the desire and commitment to lose weight at just about any
cost to get back to feeling like your old self again, there’s a couple of things that we have to
keep in mind.
● The first is that the extreme restriction of calories typically doesn’t work well for us in
terms of long-term and consistent weight loss.
● Yes, calories play a role, but it’s not the main factor, and I think it’s more important to
assess things like hormones and inflammation.
● Additionally, although the reduction of calories can help us to lose a little bit of weight in
the short term, our body soon adapts and will reduce our overall metabolic rate.
● This leads us to our second problem. Fewer calories mean less fuel for making energy
and that means less energy overall.
● And you’ll know that you’ve overdone it with the caloric restriction if you start to develop
symptoms like feeling lightheaded, being cold all the time, feeling a little bit more
irritable, and of course our main focus for today noticing that your energy levels are
dropping even lower.
Now, this can be confusing because all of those symptoms that I just listed could also be
misinterpreted as low thyroid hormone symptoms. And as we already said, most doctors are
going to push you into believing that that’s the main cause of your fatigue.
This results in us getting caught in this weird headspace where we think, oh, I have fatigue
because I have thyroid problems. But we don’t realize that it’s the drop in calories that is actually
making things worse.
So if you do have a goal of losing weight but also wanna support your energy levels, instead of
reducing the total amount of what you’re eating try changing the composition of your meals. Our
three macro nutrients are protein, fat, and carbohydrates.
And if the amount that you’re getting of each one of those from your current meal selection isn’t
serving you in the way that you want it to, you can use each one of them as a lever and adjust
them to fit your needs in a better way.
As you’re making changes you’ll know you’re heading in the right direction, if you feel fairly
neutral after your mealtimes. You shouldn’t feel energized and you shouldn’t feel fatigued. You
also shouldn’t have digestive issues like reflux or bloat.
Once you’re doing better with that immediate response to food, you wanna take a look at how
you’re doing in between meals. If you’re having fewer issues with low body temperature, feeling
more emotionally stable and less irritable and you’re also not seeing huge increases in hunger
then you’ve made some good selections. As a general rule for my patients with hypothyroidism.
I often see people under-eating protein, being fearful of fat, and over consuming carbohydrates.
For the healing process, I think it’s important to get at least 100 grams of animal protein per day,
eat fat and its whole food form while being cautious of some of the liquid and processed fats
that are out there. And also be aware that people with hypothyroidism don’t tolerate
carbohydrates as well as people who don’t have hypothyroidism.
● So you may need to reduce that number down to be able to see an effective change.
● Keep in mind that this is just a starting point and you’ll definitely have to adjust these
numbers to fit your needs.
● But if your current approach isn’t working for you don’t be afraid to change things tinker
and find a new solution.
● The second mistake that I see people making that makes their energy worse, is over-
And unfortunately, this stems from the same problem that we saw with our first mistake which is
people are trying to lose weight. Most of the time when people start exercising and they only
see a little bit of change or maybe none at all were typically told that it’s not a problem with the
exercise, it’s a problem with us.
And we’re not putting forth not the effort or enough intensity and for us to be able to achieve the
results that we wanna be able to achieve we have to up the ante. If a little bit is good, more
must be better, right?
So in response if we were only working out three times a week now we’re working out five times
a week. If we were only doing 30-minute workouts now we’re doing 60-minute workouts. And if
we were only doing cardio before now we’re doing cardio mixed with weights, mixed with high-
And even with this all going on, instead of seeing an improvement in our symptoms, we actually
start to over train and this sabotages our energy levels.
Maybe this sounds like you and if you’re someone who continually increases your exercise
routine just to see some sort of change or improvement in symptoms let me know in the
comments below. And maybe you combined over training with under eating and that probably
didn’t make you feel very well at all.
So what sort of things were you able to recognize and see yourself that let you know you
weren’t on the right path, and what sort of changes did you make to start feeling better again.
No matter your experience I think it’s really important for all of us to recognize that although
exercise is hugely beneficial, it is inflammatory in the acute stage.
That means that if we’re doing it too frequently or too intensely, our ability to manage that
inflammatory load becomes compromised and that can have a huge impact on our energy
levels. QnA Site is a good option if you want to ask direct questions to experts related to
Additionally, if we don’t allow ourselves enough time to recover that goal that we set out within
the beginning, which was to lose weight, well, that’s not going to do very well for us either. The
low-grade inflammatory response that our body now has to endure, which we know is present
due to things like inability to recover, chronically sore and achy muscles, and poor endurance
with normal activities, can also make it impossible for us to lose weight on a regular basis.
So even though our attentions were good and exercise is generally a good thing our over-
training has now prevented us from losing weight and also made our energy levels worse.
My recommendation for chronic thyroid conditions is to stop killing yourself at the gym. Instead,
focus on being active and getting your body moving.
Some of the best ways to do this include getting a five to 10-minute walk in the morning to start
your day, doing water exercises like water aerobics, or swimming or doing body weight exercises
like pushups, planks core work, and squats while you’re at home.
Again, we don’t wanna beat ourselves into a pulp. And although it might seem strange to only
do an exercise for five, 10, or 15 minutes that might be exactly where you need to be. So get
moving, work up a little bit of sweat get your heart rate and breathing rate up. And as long as
you’re feeling great and energized after your workout, you’re on the right track.
Our third mistake is giving too much. And of course, I’m not against you giving to those around
you, but I see you guys out there. You’re a little too nice sometimes and you’re giving everything
away and leaving nothing for yourself.
Oftentimes I’ll hear things from my patients like, well, I have to get my kids to practice. Or I really
need to finish this project work. Or I have to take care of my parents right now. And all of those
things might be true and they probably are true, but here’s the deal.
Your body doesn’t always care what you want it cares what you do. And sometimes when it
comes to chronic conditions you’re doing too much. In fact, if you really wanna start healing you
have to be a little bit selfish and make yourself a priority. And if your goal is to help other people
then I wouldn’t even call this being selfish.
It’s just making sure that you have the time to heal, recover, and feel your best. That way you
can give to other people. To help with this, there are a few things that I recommend you do. First
set some boundaries.
Make sure that you have it clearly defined in your head and on your schedule when you should
be working, and when you should be playing. Second, take some time to decompress daily. And
if you’re really strapped for time this doesn’t have to take a huge chunk out of your day.
Simply schedule five to 10 minutes to do something like read a book that you enjoy, do some
meditation, write down some positive thoughts or things that you’re thankful for, or listen to
Whatever it is, put the phone away, turn the TV off, find a quiet part of your home and let
everyone else know that you’re not to be distracted during your me-time. Lastly, take a vacation.
And even better yet, take a vacation by yourself. And just like the decompression time and your
exercise, this doesn’t have to be a bigger deal.
You don’t need to fly halfway around the world to a deserted tropical Island unless that’s
something that sounds good to you and you really need to do. I know I have some patients who
would definitely benefit from that sort of thing.
Instead, it might be more practical to find a local destination spot, blast out on a weekend and
spend a night there and think of it as an expanded decompression time just for you. Simply by
taking a little bit of time to invest in yourself you’ll notice that you’ll feel much better and have
much more energy to give to those around you.