4 Weeks to a Healthier Thyroid

4 Weeks to a Healthier Thyroid

4 Week Thyroid Reboot

Hi! My name is Dr. Jen and I am a board certified physician in Integrative and Emergency Medicine. I recovered from Hashimoto's Thyroiditis, which is the most common autoimmune disease in women in the United States, and am now in remission. When I was initially diagnosed I was told there was nothing I could do to change my fate- my thyroid would be destroyed by my own body.

This way of dealing with thyroid disease is flawed, if you don't fix the root cause, additional autoimmune diseases may surface. Using proven protocols I help patients move their autoimmune disease into remission and improve their thyroid health. Does it take work? Yes, it does; However, changes you make now will affect your health in a positive way for the rest of your life.

The strategies in this eGuide will help you in all aspects of your health. Why not take this first step to make your thyroid healthier!

To learn more about Dr. Jen visit her website.

To listen to Dr. Jen's podcast and thyroid story.

To follow Dr. Jen on IG.

Beforestartinganynewhealthprogram,checkyourwithpersonalhealthcareprovider.

Nutrients and Supplements

Thethyroidglandneedsspecificnutrientstomakethyroidhormones. T4istheinactivethyroidhormone.

T3istheactivethyroidhormone. T4iswhatthethyroidglandpredominantlyproducesandT4needstobe convertedtoT3,theactivethyroidhormone.

ReverseT3(rT3)isinactiveT3(wedon'twantthistobehigh!) T3andrT3competeforbindingsites.

T4synthesis-nutrientsneeded:

•Iodine•Zinc•VitaminsE,B2,B3,B6,C•Antioxidants

NutrientsthatincreaseconversionofT4toT3: •Selenium•Zinc•VitaminA•VitaminE

WhatinhibitsT4production?

Stress,infections,trauma,radiation,medications,malnutrition(celiac), fluoride,toxin(pesticides,mercury,radium,lead)

FactorsthatincreaseconversionofT4torT3:Stress,trauma,lowcalorie diet,inflammation(cytokines),toxins,infections,liver/kidneydysfunction, certainprescriptionmedications.

Factorsthatimprovecellularsensitivitytothyroidhormones-vitaminAand zincintake,exercise

Thyroid Aid has the proper ratios of nutrients to support the thyroid and is a great option. More information here.

Four Pillars of Health: Nutrition Sleep Movement

Breath work

Weneedtomakesuretofocusonthefourpillarsof healtheveryday.

Ifyouhaveaweekwhereonethingisoffor compromised-that'sok,gorightbacktoyourfour pillarsofhealththenextday.

Focus on the four pillars and also work on these four things.

The goal of the next four weeks is to create habits and a mindset to a healthier thyroid (and you!)

--> Heal the Gut

--> Reduce Inflammation and Stress

--> Proper Sleep

--> Focus on Meditation

Movement:

Whatisthebestexerciseroutineforahealthythyroid?

This is a spicy topic. If you are in a healing phase and have a health crisis - for example Hashimoto's or Graves - You want to reduce cortisol and overall stress. Cortisol decreases Thyroid Stimulating Hormone (TSH) --> which will lower thyroid hormone production. Cortisol also inhibits the conversion of T4 to T3 (active thyroid hormone), and increases the conversion of T3 to reverse T3.

Dr. Jen recommends:

Weight lifting 3 times per week

Walking 3-4 times per week

Yoga 2 times per week

Avoid HIIT work outs as these tend to spike cortisol which we don't want while in the healing phase.

Once you are in remission and thyroid is balanced- you may add in HIIT workouts once a week.

Why weights? Weight lifting is going to help balance blood sugar which will put less strain on the adrenals and thyroid. Why not swimming? You can mix in swimming; however, be sure to rinse off well! Chlorine can have negative effects on iodine levels.

Some favorite youtube account for routines.

Tana Yoga

Heather Robinson

Caroline Girvan HASfit

Five

Parks Yoga

Dr. Jen

Breath Work and Meditation:

Research suggests that meditation can help reduce anxiety and increase positive mental effects. Studies have also demonstrated that Mindfulness can help prevent reoccurring depression.

4-7-8 Breath work

Box Breathing Metta Meditation

4 -7- 8 Breath Relaxation Exercise

Beginner Tips:

Ideally, sit with your back straight.

Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.

Exhale through your mouth around your tongue; try pursing your lips slightly if this seems awkward

STEPS

A patient handout from Dr. Andrew Weil. This is a very simple and useful tool to achieve general relaxation and to manage stress. q q q q q

Anyone can do it...

Simple

uick No equipment needed Do it anywhere

Exhale completely through your mouth, making a whoosh sound.

Close your mouth and inhale quietly through your nose to a mental count of 4.

Hold your breath for a count of 7.

Exhale completely through your mouth, making a whoosh sound to a count of 8.

This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Are the numbers important? How often?

The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

Why should I do it?

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over

time, this exercise is subtle when you first try it but gains in power with repetition and practice. Use this new skill whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep.

Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice Later, if you wish, you can extend it to eight breaths If you feel a little lightheaded when you first breathe this way, do not be concerned - it will pass.

Sleep Tips!

Bedroom- keep dark, comfortable temperature, use bed for sleeping and sex only

Loud noises or traffic- try a sleep machine

Weighted Blankets: Deep Touch Pressure (DTP)

DTP helps the brain to release serotonin, melatonin and dopamine.

Blue light blocking glasses- blue light suppresses melatonin

Limit EMFs: Electromagnetic fields: wifi, cellphones, electric blankets, electric clocks, power lines, etc.

Sleep Supplements!

• Melatonin: a hormone made in the pineal glan with antioxidant properties. Dosing: 30 minute before bed 1 mg – 10 mg

• L-theanine: an amino acid. can be found in gre tea. Non-sedating, promotes good quality slee

Dosing: 100 mg – 200 mg (max of 400 mg per d

• Valarian root:improvement in sleep. Takes a least two weeks for effect. Dosing: Tea (1 cup boiling water over 1 tsp dried root, steep 5-10 m

Tincture (1:5) 4- 6 ml, Dry Powdered Extract (25 600 mg) 1 -2 hours before bed.

• Magnesium: Maintains healthy levels of GABA, also helps with depression and anxiety. Dosing: 200 – 400 mg in the evening

• Tart Cherry Juice: Montmorency tart cherriesjuice contains an enzyme that inhibits tryptophan breakdown. Contains anti-inflammatory phytonutrients. Studies show increased sleep time

Dosing: A glass in the morning and glass in the evening.

• Chamomile Tea: Sedative effects may be due to the flavonoid apigenin which binds to benzodiazepine receptors in the brain. Dosing: Tea before bed. Caution if ragweed allergy or pregnant. Safe while breastfeeding.

Dr. Jen

Why worry about gut health?

Leaky gut

Damage to the integrity of the biofilm can result in alteration in intestinal permeability, now widely described as leaky gut.

Causes of leaky gut: Antibiotics, stress, food allergies, toxins, alcohol, PPIs (types of antacid medication)

Symptoms of leaky gut: Autoimmune diseases,

Allergies, IBS, Diarrhea, Constipation Mood disorders

Conditions that impair gut health:

Medications (NSAIDS, Chemotherapeutics)

PPIs and C.Difficile Infection- increased

Enterococcaceae and Streptococcaceae taxa

Antibiotics (especially in early childhood)

Diet (alcohol)

Stress and Exercise

Gastroenteritis

Want more details? Check out Gut Healthy protocols here.

FocusonNutrition

CASESTUDY:

DietarychangescanbeHUGE.Whiletheyaremostlyfor healingthegutandreversingintestinalpermeability dietarychangescanhelpreduceinflammation.Apatient camewithelevatedTPOandelevatedSecretoryIgA (leakygutindicatorfoundonGIeffects).Weremoved gluten,dairyandthenremovedallgrainswhenthey werefoundtobeatrigger.Shewasputonsupplements tosupportherthyroidandguthealth (www.healthologybydrjen.com).Wealsomadesureher VitaminDlevelwasoptimal50-70.Retestingshowedan improvementinherTPOantibodiestrendingdown improvementinsymptoms.

Aquicknoteaboutfasting: Listentoyourbody!

Fastingisamazingforguthealthandautophagy; However,insomepeopleitcanactuallyaddmorestress (cortisol!)

Thebigthingtofocusonisatleasta12hourovernight fast.Forexample:Ifyoulasteatat8pmthenight before,don'teatanythinguntil8amthenextmorning. Ifyoucanincorporateintermittentfasting,an18/8 windowwouldbereasonable.

Forexample:Youeatat10amandfinishdinnerat6pm. Youareshorteningyoureatingwindowandimproving guthealthandautophagy.Thinkofautophagyasyour bodytakingoutthetrash-thisisagoodthing!

Meal Plan: 4 Week Thyroid Reboot

SUBSTITUTE LOW CARB VEGGIES. GET CREATIVE, EAT LEFTOVERS AND HAVE FUN!

WEEK 1

B: KETO TOAST WITH ALMOND BUTTER

L: SALAD WITH SALMON

D: TACO NIGHT! GRAIN FREE CHIPS DAIRY FREE CHEESE

B: PROTEIN PANCAKE AND SAUSAGE

L: EGG SALAD

D: SALMON CAKES

B: HARD BOILED EGGS, BERRIES

L: SALMON AND ROASTED SWEET POTATOES

D: SPAGETTI SQUASH AND MEAT SAUCE

B: OATMEAL WITH NUT BUTTER

L: SALAD WITH SARDINES

D: STEAK, GREEN BEANS, CAULIFLOWER RICE

B: SMOOTHIE BOWL

L: TURKEY ROLL UPS, CARROTS

D: LAMB BURGERS WITH CAULIFLOWER RICE AND MUSHROOMS

WEEK 2

B: EGGS WITH VEGGIES

L: PEANUT BUTTER & EGG WHITE WRAP

D: CHICKEN AND STIRFRIED VEGETABLES

B: PROTEIN SHAKE

L: LEFT OVER STIRFRIED CHICKEN & VEGETABLES

D: "CHEESY CHICKEN" AND BROCCOLI

B: LOW CARB TOAST WITH ALMOND BUTTER

L: BUFFALO CHEESY CHICKEN

D: TACO NIGHT! GRAIN FREE CHIPS DAIRY FREE CHEESE

B: HARD BOILED EGGS, BERRIES

L: CHICKEN CURRY SALAD

D: CHICKEN CABOB WITH ONIONS/PEPPERS

B: BANANA ICE CREAM SMOOTH

L: TACO SALAD

D: GRILLED SALMON WITH ROASTED CARROTS

WEEK 3

B: SMOOTHIE BOWL

L: TURKEY ROLL UPS, CARROTS

D: LAMB BURGERS WITH CAULIFLOWER RICE AND MUSHROOMS

B: OATMEAL WITH NUT BUTTER

L: SALAD WITH SALMON

D: STEAK, GREEN BEANS, CAULIFLOWER RICE

B: DEVILED EGGS

L: STEAK WRAP WTH EGG WRAP AND VEGGIES

D: CHICKEN THIGHS AND ROASTED SWEET POTATO FRIES

B: PROTEIN PANCAKE AND SAUSAGE

L: EGG SALAD

D: SALMON CAKES AND BROCCOLI

B: BACON AND EGGS

L: SALMON CAKE SALAD WITH SPROUTS

D: CURRY CHICKEN WITH VEGGIES

WEEK 4

B: SMOKED SALMON WITH KETO BREAD

L: CURRY CHICKEN ON CALI RICE

D: HAM AND GREEN BEANS

B: EGGS WITH LEFTOVER HAM

L: CHICKEN WITH STIR FRIED VEGETABLES

D: ROAST WITH VEGETABLES

B: HARD BOILED EGGS, BERRIES

L: KETO BREAD WITH NUT BUTTER

D: SPAGETTI SQUASH AND MEAT SAUCE

B: OATMEALN AND NUT BUTTER

L: CHICKEN CURRY SALAD

D: STEAK AND ROASTED CARROT FRIES

B: BANANA ICE CREAM SMOOTHIE

L: SPAGETTI SQUASH, GROUND MEAT, EVOO

D: EGG ROLL IN A BOWL

Meal Plan: 4 Week Thyroid Reboot

with Gut and Liver Restore Program

WEEK 1 WEEK 2

QUICK START!

GUT AND LIVER RESTORE PROGRAM (SEE NEXT PAGE)

QUICK START! GUT AND LIVER RESTORE PROGRAM

QUICK START! GUT AND LIVER RESTORE PROGRAM

L: SALMON AND ROASTED SWEET POTATOES

D: SPAGETTI SQUASH AND MEAT SAUCE

QUICK START! GUT AND LIVER RESTORE PROGRAM

L: SALAD WITH SARDINES

D: STEAK, GREEN BEANS, CAULIFLOWER RICE

QUICK START! GUT AND LIVER RESTORE PROGRAM

L: TURKEY ROLL UPS, CARROTS

D: LAMB BURGERS WITH CAULIFLOWER RICE AND MUSHROOMS

B: EGGS WITH VEGGIES

L: PEANUT BUTTER & EGG WHITE WRAP

D: CHICKEN AND STIRFRIED VEGETABLES

B: PROTEIN SHAKE

L: LEFT OVER STIRFRIED CHICKEN & VEGETABLES

D: "CHEESY CHICKEN" AND BROCCOLI

B: LOW CARB TOAST WITH ALMOND BUTTER

L: BUFFALO CHEESY CHICKEN

D: TACO NIGHT! GRAIN FREE CHIPS DAIRY FREE CHEESE

B: HARD BOILED EGGS, BERRIES

L: CHICKEN CURRY SALAD

D: CHICKEN CABOB WITH ONIONS/PEPPERS

B: BANANA ICE CREAM SMOOTH

L: TACO SALAD

D: GRILLED SALMON WITH ROASTED CARROTS

WEEK 3

B: SMOOTHIE BOWL

L: TURKEY ROLL UPS, CARROTS

D: LAMB BURGERS WITH CAULIFLOWER RICE AND MUSHROOMS

B: OATMEAL WITH NUT BUTTER

L: SALAD WITH SALMON

D: STEAK, GREEN BEANS, CAULIFLOWER RICE

B: DEVILED EGGS

L: STEAK WRAP WTH EGG WRAP AND VEGGIES

D: CHICKEN THIGHS AND ROASTED SWEET POTATO FRIES

B: PROTEIN PANCAKE AND SAUSAGE

L: EGG SALAD

D: SALMON CAKES

B: BACON AND EGGS

L: SALMON CAKE SALAD WITH SPROUTS

D: CURRY CHICKEN WITH VEGGIES

WEEK 4

B: SMOKED SALMON WITH LOW CARB BREAD

L: CHICKEN WITH STIR FRIED VEGETABLES

D: HAM AND GREEN BEANS

B: EGGS WITH LEFTOVER HAM

L: CHICKEN WITH STIR FRIED VEGETABLES

D: ROAST WITH VEGETABLES

B: HARD BOILED EGGS, BERRIES

L: SALMON AND ROASTED SWEET POTATOES

D: SPAGETTI SQUASH AND MEAT SAUCE

B: OATMEALN AND NUT BUTTER

L: CHICKEN CURRY SALAD

D: STEAK AND ROASTED CARROT FRIES

B: BANANA ICE CREAM SMOOTHIE

L: SPAGETTI SQUASH, GROUND MEAT, EVOO

D: EGG ROLL IN A BOWL

Recipe Ideas: 4 Week Thyroid Reboot

BREAKFAST:

EGGS

OMELET WITH VEGGIES (FROZEN SPINACH, ONIONS, OLIVES, ETC.)

GF OATMEAL WITH PEANUT BUTTER

SMOOTHIE- VEGAN PROTEIN, COCONUT/ALMOND

MILK, ADD IN CACAO NIBS, FROZEN CHERRIES, BANANAS, AVOCADO, HEMP HEARTS

BACON (NITRATE FREE)

SAUSAGE (NITRATE FREE)

LUNCH OR DINNER:

SALMON CAKES, BAKED OR GRILLED

GRASS FED BURGERS

GRASSFED HOTDOGS

CHICKEN- GRILLED, BAKED, SHREDDED IN THE CROCKPOT

SALAD

TACOS- CORN TORTILLA OR GRAIN FREE

HEALTHY MEATLOAF

SIDES:

BRUSSEL SPROUTS

GREEN BEANS

CARROTS- BAKED OR STEAMED

CAULIFLOWER RICE

BROCCOLI- ROASTED, RICE, STEAMED

PALMINI-WITH TOMATO SAUCE- ADD MEAT

SWEET POTATO

SNACKS:

(IF NEEDED, SNACKS ARE NOT IDEAL AS YOU ARE NOT GIVING YOUR DIGESTIVE TRACT TIME TO DIGEST, REST, AND RESET TRY TO DRINK WATER OR TEA FIRST IF YOU ARE STILL HUNGRY- GO FOR IT!)

NUTS

BEEF STICKS (GRASS-FED, NITRITE FREE)

VEGGIES (WITH GUACAMOLE OR HUMMUS)

SMOOTHIE

BERRIES

GOLDEN TEA (COCONUT MILK, TURMERIC, HONEY)

EPIC BARS

LARABARS

KID FRIENDLY MEAL IDEAS:

TACO NIGHT

POTATO BAR (SUBSTITUTE SWEET POTATO FOR YOURS)

HOMEMADE CHICKEN NUGGETS

PORK, SHREDDED, CHIPS FOR KIDS, SALAD FOR YOU!

SPAGHETTI AND MEATBALLS OR SAUCE (SPAGHETTI SQUASH OR PALMINI FOR YOU!)

Recipe Ideas: 4 Week Thyroid Reboot

"Cheesy"

Chicken

1 package organic chicken breast

1 can coconut cream (love Trader Joe's)

1/2 cup nutritional yeast

1 tsp Salt

Mix in crockpot.

Cook on high for 4-6 hours.

Shred chicken in pot or use a mixer .

Great as leftovers to top on salad.

Tips: When buying a nutrional yeast make sure it doesn't have added folic acid.

SariFoods is a good brand.

CHICKEN PAPRIKASH:

INGREDIENTS:

2 PDS ORGANIC CHICKEN

1 ONION

6 TBS BUTTER, GHEE OR COCONUT OIL

1 CARTON CHICKEN STOCK OR BONE BROTH

8 OX DAIRY FREE SOUR CREAM (OR COCONUT CREAM)

4 - 6 TBS PAPRIKA

DIRECTIONS:

CUT UP CHICKEN BREAST INTO BIT SIZE

PIECES- SET ASIDE

USE A OVEN SAFE PAN

PLACE 4 TSP BUTTER OR GHEE INTO PAN AND SAUTÉ ONIONS UNTIL SOFT.

ADD 2 TSP MORE OF BUTTER OF GHEE AND ADD CHICKEN. COOK ON BOTH SIDED UNTIL BROWN.

ADD CHICKEN STOCK, SOUR CREAM AND PAPRIKA. MIX WELL. COOK AT 350 FOR 45 MINUTES.

SERVE WITH GLUTEN FREE PASTA!

EGG ROLL IN A BOWL

6-8 CUPS CABBAGE, SHREDDED

1/2 - 1 LB SAUSAGE

1 ONION DICED

1 CUP CARROT SHREDDED

OPTIONAL INGREDIENTS:

1/4 CUP SPROUTS

1/2 CUP PEAS

1 EGG SCRAMBLED

COOK SAUSAGE IN PAN, SET ASIDE.

COOK CABBAGE WITH COCONUT OIL

IN A LARGE PAN UNTIL SOFT. ADD IN THE REST OF THE INGREDIENTS.

TOP WITH COCONUT AMINOS OR GF SOY

Stuffed Peppers:

1 lb ground beef

1 1/2 cups frozen cauliflower rice

1/2 cup minced onion (dried or fresh)

Spices- 1/2 tsp salt, 1 tap garlic powder

4 bell peppers

Marinara Sauce

Mix all beef, rice, spices and onion in bowl.

Cut top off peppers, rinse out and stuff peppers with mixture. Cover with sauce. Cook in a glass pan for 45 minutes at 350 degrees.

ROASTED SWEET POTATO FRIES: CUT SWEET POTATO INTO THIN STRIPES. COAT WITH OLIVE OIL AND TOSS INTO A GLASS PAN.

ADD SALT OR SEASONING.

ROAST AT 325 DEGREES FOR 45 MINUTES, TOSSING OCCASIONALLY.

The Gut and Liver Restore Program is a quick start to lower inflammation and heal the gut. The protocol is found here.

Congratulations for investing in your health. I know it's not easy but it's well worth it. I have been in your shoes! This is why I am so passionate about thyroid health! Through my experiences as a patient AND a physician, I have learned how to best help you!

Dr. Jen

I have learned how to help the body heal the thyroid and get back into homeostasis. If you need more help- consider working one-on-one with me. You can also join my Facebook community or find me on YouTube.

Here's to Your Health! -Dr. Jen