ThriveHer Ep19 - Is Your Diet Hurting Your Thyroid? How to Eat Smarter

Voice Over: 00:00:03

Welcome to the ThriveHer podcast where we empower women to take control of their unique health conditions and wellness journey during perimenopause and beyond. Our goal is to help you dream big and reach your fullest potential in every part of your life.

Each week, the podcast dives into expert insights, natural solutions and inspiring stories to support you on your journey. And now, here's your host, your No Nonsense Naturopath, Rochelle Waite.

- The No Nonsense Naturopath: 00:00:33

You're doing everything right. Eating healthy, working out and trying all the things. But still you feel exhausted, sluggish and stuck.

Maybe the weight isn't budging, your brain feels foggy, or your hair is thinning and you start wondering, is this perimenopause? Is this just normal? Here's the thing. It's not just about hormones.

What if the very foods you think are healthy, the green smoothies, the low fat snacks, the so called clean eating, are actually working against your thyroid? Most women assume these symptoms are just part of getting older. Or they're told their thyroid levels are fine even when they feel anything but fine.

But here's what's missing from the conversation. Your thyroid isn't just running on autopilot. It's constantly responding to what you eat, your stress levels, how stable your blood sugar is.

And here's the part that no one talks about. Some of the most common healthy food habits can slow down your thyroid without you even realizing it.

And stick around, because I'm also going to share a cautionary story about a client who thought she was helping her thyroid but actually caused permanent damage by overdoing it with supplements. Let's make this simple. Let's make it practical. Because I know a lot of women, the thyroid feels like a mystery organ.

Your doctor tests once in a while and always says it's fine. Fine even when you don't feel fine. But here's the deal. Your thyroid is the traffic controller of your body's entire hormonal highway.

It directs signals, keeps everything moving, and makes sure your metabolism, energy and hormones stay in sync. But that's not all. It's also the fuel station for your body.

It determines how much energy gets sent out and how efficiently you burn fuel, and whether your body is running smoothly or stalling out. If your thyroid is working well, everything flows. Your metabolism hums, your brain feels sharp, your mood stays stable and your energy stays steady.

But if your thyroid slows down, it's like you're running on low fuel. Your body starts rationing energy slow, slowing down your metabolism, making you feel tired, foggy, sluggish, and, well, just off.

And here's where it gets even trickier.

Perimenopause throws another wrench into the system, because when estrogen and progesterone start fluctuating wildly, it's like adding detours and roadblocks to an already overwhelmed highway. Suddenly, the signals aren't getting through properly, your metabolism slows even more and you start feeling like your body is working against you.

But here's the good news. Your diet is one of the most powerful tools you have to keep your thyroid running smoothly.

Or, without realising it, it could be slowing you down even more. And that's exactly what we're unpacking today.

If your thyroid is the fuel station for your body, then what you eat determines whether you're running on premium fuel or dodgy watered down petrol. That's slowing everything down. And here's where so many women get tripped up.

They think they're making healthy choices, but some of those choices are actually working against them. I see it all the time.

Women cutting calories, skipping meals, swapping food for green juices, or overloading on clean eating only to feel more exhausted, foggy and stuck. So let's chat about the four biggest diet mistakes. You could be slowing down your thyroid and what to do instead.

Your thyroid is one of the most nutrient hungry glands in your body. And if you're missing the key nutrients, it's like trying to drive a car on an empty tank. It won't run properly.

Even if you're eating healthily, you might not be getting enough of the key nutrients. Your thyroid relies on things like iodine, selenium, zinc, iron and tyrosine.

Now, these are essential for producing and activating thyroid hormones, keeping your metabolism steady and supporting energy levels. But here's the tricky part. Too little can slow your thyroid down, while too much, especially from supplements, can do more harm than good.

We're going to dive deeper into how to get these nutrients from food later on. But first, let me talk about one other major thyroid disruptor. That would be stress.

So you know how your thyroid is like the traffic controller of your hormonal system. Well, stress is like a flashing red light at every intersection, slowing everything down, blocking signals and keeping you stuck.

When your body is under chronic stress, whether from work over exercising, poor sleep or emotional stress, it releases cortisol. And cortisol suppresses your thyroid. Here's what happens. Cortisol tells your body to conserve energy, which slows metabolism.

This reduces the conversion of T4 to active T3, your thyroid hormones, meaning less energy for your body to use cortisol also increases inflammation, making your thyroid receptors less responsive. And here's yet another tricky part. Your body doesn't know the difference between actual danger and everyday stress. That email from your boss.

Your body treats it like an emergency. And if you're constantly stressed, your body will prioritise survival over metabolism. And that means weight gain, especially around the belly.

Waking up tired even if you've slept eight hours and feeling wired but exhausted at the same time. And if you're running on coffee and skipping meals, thinking you're powering through, you're actually spiking cortisol.

Even more so if you've been struggling with low energy, stubborn weight gain or feeling constantly wired but exhausted. Managing stress is just as important as what's on your plate. Most people don't realise how much their thyroid and blood sugar are connected.

But if your blood sugar is spiking and crashing all day, it's sending all the wrong signals to your thyroid.

Every time your blood sugar spikes from too many refined carbs or sugars in your body, it releases a flood of insulin to bring your blood sugar back down. But when the insulin stays high for too long, it suppresses thyroid function. And this is how it messes with your thyroid.

The high insulin reduces the active thyroid hormone, T3. The blood sugar crashes trigger cortisol, which slows your metabolism even more.

And insulin resistance makes the thyroid medication that you may be taking even less effective. So what does all of this feel like? This would be sugar cravings that won't quit mid afternoon energy crashes, brain fog and irritability. The fix.

You don't need to cut out carbs completely, you just need to balance them.

Instead of perhaps a blood sugar spiking breakfast like cereal and skim milk, try something more stabilising like eggs with avocado and even a piece of toast. The key steady blood sugar equals a happy thyroid. Certain foods can either calm inflammation or make it worse.

And inflammation is another one of these hidden triggers for your thyroid. When it comes to your thyroid, inflammation is the enemy.

If you have any autoimmune conditions, gluten should be the first thing to go because it increases zonulin, weakening the gut lining, contributing that leaky gut. And it triggers the immune system to then attack potentially the thyroid in women with Hashimoto's.

Studies show that many women with Hashimoto's feel better without gluten. Now, in autoimmune conditions, this is really a no brainer. But even if you don't have an autoimmune condition.

Gluten is still worth limiting because it's highly inflammatory and can contribute to bloating, fatigue and digestive issues. And then, of course, there's the sneaky stuff, the ultra processed foods, which are loaded with refined oil, sugars and additives.

These fuel inflammation even more and make thyroid symptoms worse. Now, dairy. It's a grey area. Some women tolerate it, while others notice bloating, congestion or sluggish digestion.

The best way to know, Maybe try eliminating it for a few weeks, just to see how you feel. Now, here's the surprising part. There are some foods that seem healthy that can actually make things worse.

So we've just covered some of the major inflammatory foods, but what about the ones you'd never suspect? The ones marketed as healthy that might actually be working against you?

I'd like to talk about three surprising foods that might be slowing down your thyroid. The first one, juice cleansers and high sugar smoothies.

Juice cleanses might seem like the ultimate health reset, but for your thyroid, they can be a metabolic disaster. Here's why. Often they have too much sugar and no fibre.

Most juices are made from high sugar fruits like apples, oranges, bananas and berries, although berries have a little less. But without the fibre to slow things down, they cause huge blood sugar spikes, leading to the same insulin surges that suppress thyroid function.

Juices, particularly high in fructose, cause a liver overload. Now, your liver is responsible for converting thyroid hormones into their active form.

So when it's overwhelmed with processing fructose or sugar from juice cleansers, it can't do this efficiently. Sorry about that. So your metabolism slows. Now, this is an interesting one. Raw cruciferous vegetable overload.

Many green juices include raw kale, cabbage or spinach, or cruciferous veggies that in excess contain what's known as goitrogens, which can interfere with iodine uptake and slow your thyroid function. Here's the thing. Most women wouldn't sit down and eat three apples, two bananas and a handful of berries in one sitting. But in a juice, it's good.

Gone in seconds. The fix if you love green smoothies, ditch the all fruit approach and go for ones with some protein, healthy fats and fibre.

To help balance the blood sugar, try adding avocado, chia seeds, nut butter or even a clean protein powder to your favourite juices. The second one are the low fat and in inverted commas, diet foods.

If it says low fat on the label, it almost always means high sugar, and that's a problem. For your thyroid, fat is crucial for hormone production. Your body needs healthy fats to produce thyroid hormones.

Estrogen, progesterone, cortisol, the list goes on. When you go low fat, your hormones take a hit if you combine that with the hidden sugars that spike insulin.

Most low fat yoghurts, salad dressings, snack bars, remove the fat but add sugar, artificial sweeteners or processed starches, all of which drive blood sugar spikes and suppress thyroid function. One of the big low fat and diet food traps is known as the dopamine trap. The food industry knows very well fat makes food taste good.

So when they take it out, they have to replace it with hyper palatable ingredients that trigger cravings and make you overeat. This is often why women trying to eat healthily often feel hungrier and less satisfied.

Because low fat diets disrupt your appetite signals, this is an easy fix. Just totally ditch the low fat marketing trap.

Your thyroid loves healthy fats like avocado, olive oil, nuts, seeds and even full fat dairy if you can tolerate it. Number three are the processed plant based foods. Not all healthy alternatives are good for you. Are you eating more plant based foods? That's amazing.

But not all plant based options are thyroid friendly. And here's where it gets tricky. The highly processed plant based foods can contain these thyroid disruptors.

Many meat substitutes, protein bars, plant based milks contain these goitrogens, stabilizers or added sugars that can interfere with thyroid function. One of the major questions I often get asked is soy, is it helpful or harmful?

Soy itself isn't inherently bad and in perimenopause the phytoestrogens can support hormone balance.

The issue is when soy intake is excessive or comes from highly processed sources like the soy protein isolates that are found in fake meats bars and some Shakespeare things like whole food sources like organic tofu, tempeh, miso or edname are much better tolerated and contain those beneficial nutrients. If you know you have a sluggish thyroid or low iodine levels, excessive soy could slow you down. Oaten almond milks aren't always thyroid friendly.

Many contain gums, emulsifiers and added sugars that disrupt your gut health.

Where 80% of thyroid hormone conversion happens, I've had clients switch from dairy to oatmeal thinking it was healthier, only to end up with more bloating, blood sugar pressures and thyroid slowdowns. Now the fix. Stick to your whole unprocessed plant based foods.

And if you're using plant milkshake, opt for the unsweetened versions with the minimal ingredients. They do exist if you include soy.

Choose fermented or minimally processed versions, and make sure you're getting enough iodine to support thyroid function. So those three healthy foods might actually be working against your thyroid.

But I want you to remember this isn't about perfection or cutting everything out. It's about awareness. It's about tuning in, noticing patterns, and making choices that fuel your body in the next possible way.

So now we're going to shift gears and talk about the key nutrients your thyroid absolutely needs to thrive. So instead of just avoiding certain foods, you need to know exactly what to add. Your thyroid thrives when it's properly nourished. And the good news?

You actually don't need fancy supplements or expensive powders. Most of what your thyroid needs comes from straight, real food.

So let's break down the four most important nutrients we discussed before and why they matter and where to get them. So we know. Iodine is the building block of your thyroid hormones. It's essential for thyroid function.

It is literally the raw material your body uses to make your thyroid hormones. But here's the thing people don't realize. You don't need a ton of it. You need just enough.

If you get too little iodine, your thyroid struggles to produce thyroid hormones, leading to a slowish metabolism, brain fog, and low energy. If you get too much iodine, it can backfire.

Excessive iodine can actually shut your thyroid hormone production altogether, or in extreme cases, trigger an autoimmune thyroid issue or the complete death of your thyroid cells. Where do you get it? The best sources are seafood, seaweed, eggs, and dairy. For most people, you can skip the iodine supplements.

Unless you're tested and found to have very low limits. Too much can be just as harmful. And this is what I want to share with you.

I had a client who had diagnosed hypothyroidism and searched online for ways to improve her symptoms. She read that bladderwrack, a type of seaweed often found in supplements, boosts your thyroid function.

So she started taking a supplement containing it. At the same time, she read that iodine was really useful for people with hypothyroidism because they were often deficient.

So she added in thy iodine drops. At first, she felt amazing. More energy, clearer thinking. Then things went downhill.

Her metabolism slowed, she started losing her hair, and she felt worse than before. When we checked her iodine levels, they were through the roof.

Unfortunately for her, she had permanently damaged her thyroid, and now she would have to be on medication for Life. The moral of this story is please don't rely on the Internet for your supplement and medication advice.

Please check with your healthcare provider because it's nuanced and we don't want you doing permanent damage. Selenium is the next one, and that's your thyroid's protective mineral. See it as that superhero with the cape.

It helps convert inactive thyroid hormone into the active form T4 into T3, which is the hormone that actually gives you energy and keeps your metabolism running. It's also a powerful antioxidant, meaning that it protects your thyroid and other cells from oxidative stress and inflammation.

Now, where's the best place to get it? Best sources are seafood, eggs and Brazil nuts. Now, a bit of caution with Brazil nuts.

Just two to three Brazil nuts per day gives you all the selenium you need. And you don't want too much selenium, more than 400 micrograms a day can actually damage your thyroid.

So unless your doctor has tested your levels or your health care practitioner has told you otherwise, please rely on real food sources. And maybe go a little easy on the Brazil nuts too. To.

Now, some of the unsung heroes of thyroid health don't actually get spoken about enough with respect to their role in the thyroid, but they are absolutely essential. These would be zinc and iron.

Now, zinc helps activate thyroid hormones, plus it also supports your immune function, which, which is especially important if you have things like Hashimoto's or hypothyroidism. Iron is needed to produce thyroid hormones in the first place. So if you're low in iron and iron deficient, your thyroid will slow down.

And here's the thing.

Women in their 30s, 40s and 50s are especially prone to low iron because of heavy periods, chronic stress, which depletes minerals, then perimenopausal changes. So where's the best place to get zinc and iron? Red meat, shellfish, pumpkin seeds, lentils.

If you're struggling with fatigue, hair loss or brittle nails, head to your healthcare practitioner and get your iron and zinc levels check. Then we come down to magnesium. This is your thyroid's metabolism booster.

And not only does it play a massive role in thyroid function, but it is one of the most common deficiencies I see in women. Magnesium helps activate thyroid hormone and is critical for energy production, blood sugar balance and stress regulation.

Low magnesium equals more stress, slower metabolism and higher inflammation. Where to get your magnesium? Dark leafy greens, nuts, seeds and dark chocolate. Yep, really. And maybe some whole grains.

Magnesium rich foods can help, but women may benefit from A supplement for the best and cheapest, most well rounded form. Magnesium glycinate is the way to go. If you're dealing with stress, sleep issues or anxiety, it's even better.

Okay, so your thyroid needs iodine, selenium, zinc and magnesium to function properly. But supplements aren't always the answer. Your body absorbs these nutrients best from real food. More isn't better.

Excess iodine and selenium can actually damage your thyroid.

So instead of chasing the latest thyroid supplements, please focus on eating nutrient dense foods that naturally support your thyroid function, but every other part of cellular function for your body too.

So now that we know what your thyroid needs, I just want to have a quick chat about how to actually make these changes without dieting, stress or restriction. You've probably heard a million times that diet matters for health. But when it comes to your thyroid, it's not just about eating better.

It's about sending the right signals to your body so it knows it's safe to burn energy, balance hormones, and keep you thriving. So this is where so many women get tripped up. They follow the outdated health advice.

Skipping meals, drinking green juices, cutting carbs, eating low fat. I need to feel worse. Your thyroid is constantly responding to what you eat.

If you're skipping meals, your body thinks food is scarce and slows everything down. If you're eating too little protein, your thyroid doesn't have the raw materials it needs to make hormones. If you're going low fat, guess what?

Your body can't make hormones without healthy fats. And if you're stuck in a cycle of stress, sugar cravings and exhaustion is not just. It's not about willpower.

It's about your body being told through food and habits that there's something happening. Your thyroid isn't broken. It's just responding to the signals it's been given. And the best part, you have the power to change those signals.

It doesn't take extreme diets or a complete overhaul, just small, intentional shifts. Maybe that starts with eating real breakfast instead of just coffee, swapping out processed snacks, or balancing your blood sugar.

Small changes add up fast, and before you know it, you'll be feeling like yourself again. Now, if you want to start making these changes, ThriveHerignite is the first step. It's a free taste of what ThriveHer has to offer.

And it'll give you the expert insights, few core strategies, and, and more importantly, a supportive community.

But if you're ready for real transformation, a paid Thrive WHO membership takes it to the next level with access to in depth programs, personalized guidance, and all the tools and support you need to take action and finally feel like yourself again.

Now, if this episode hit home for you, if you're tired of feeling stuck, tired of googling solutions, and just want a plan that actually works, come join us inside ThriveHerignite. It's free and it's your first step towards feeling like yourself again. Just head over to ThriveHer VIP to sign up.

And if you know a friend who's always saying she's exhausted or frustrated with her metabolism, send this episode her way. So many women are struggling with thyroid issues and don't even realize it. Let's help get this conversation going.

Next week's episode is From Fear to How to Harness Stress for Growth. We are going to flip the script on stress.

Instead of letting it drain you, I'm going to show you how to turn stress into your greatest tool for strength and resilience. Plus some real strategies to shift out of the survival mode and into thriving mode.

Until next time, keep believing in yourself, keep striving for more, and keep thriving because your best life is just ahead.

Voice Over: 00:27:19

Thank you for joining us on this episode of the ThriveHerd podcast. We hope you found valuable insights and practical tips to help you on your path to achieving everything you want in life.

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