🦋 Thyroid Slowdown
Sluggish thyroid / nutrient deficits
Cold, fatigue, weight gain, dry skin; consider TSH testing.
If on thyroid medication, take it fasted 30–60 min before food, away from minerals and coffee.
Thyroid hormone only helps if it's absorbed; timing is the #1 reason people stay symptomatic.
Move — the mechanics that fix it: Test, don't guess
Thyroid meds are prescription — confirm labs with a doctor; ensure iodine/selenium/zinc sufficiency.
- Bodyweight Squat
- Chin-Up
- Bench Press - With Bands
- Isometric Chest Squeezes
Fuel — foods to fuel it
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
- Eggs (2, whole, cooked) (local SG)
- Greek yogurt (plain, nonfat) (local SG)
Daily nutrient targets: vitamin: 300mg (goal), omega3: 1500mg (goal), protein: 90g (goal), zinc: 15mg (goal), sugar: 25g (limit)
Stack — evidence-ranked compounds
- Iodine / Selenium — ★★★★☆
- Zinc — ★★★★☆
- T3 / T4 Thyroid (Liothyronine / Levothyroxine) — ★★★★☆
- Caffeine — ★★★★★
- Omega-3 (EPA/DHA) — ★★★★★
- Vitamin D3 (+ K2) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes thyroid slowdown?
Sluggish thyroid / nutrient deficits. Cold, fatigue, weight gain, dry skin; consider TSH testing.
What exercises help thyroid slowdown?
Key movements: Bodyweight Squat, Chin-Up, Bench Press - With Bands, Isometric Chest Squeezes.
What should you eat for thyroid slowdown?
Foods that support it: Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Salmon (cooked), Sardines (canned in water), Eggs (2, whole, cooked).
What supplements help thyroid slowdown?
Evidence-ranked options: Iodine / Selenium, Zinc, T3 / T4 Thyroid (Liothyronine / Levothyroxine), Caffeine, Omega-3 (EPA/DHA).