Support your Thyroid–Naturally

Never too early to talk about your thyroid

Hey, happy you’re here! It’s 4:23am–my body hasn’t adjusted to being back on the West Coast. You know when you’re laying in bed, it’s way too early and your brain is on a rolllllll. You’re like, oh my gosh, I just came up with the best idea I’ve ever had! I can’t wait to flesh that out! (Nerd alert.)

Trying to be SEO-friendly in the first 100 words and please the algorithms this morning is going to steal my joy, so I’m opting out. I promise this is going to be worth your time. Because today I’m going to introduce you to……..your thyroid! 

Mine is going to need some TLC with the jet lag. Why? Let’s talk about the thyroid’s function and how to support it naturally. To do that, I’m going to help you understand a little more about your physiology, aka how your body systems work together to help you thrive. Don’t try to remember all of this, I’ve got a little summary reference at the end. 

Sweet, find a cozy spot, grab a drink—let’s dive in.

Liv, what is a Thyroid?

The thyroid is an incredible butterfly-shaped gland at the base of the neck, between your Adam's apple and collarbone. It’s classified as an endocrine organ. The endocrine system functions as a chemical messenger system, producing, distributing, and regulating hormones.

Meet Your Endocrine System

Specialized endocrine cells communicate through the circulatory system by releasing hormones that travel through the bloodstream to reach distant target cells. Hang in there. I can tell your eyes are starting to glaze over. What this means:

Imagine your blood vessels as pathways. Blood is the mode of transport, and your heart is the pump or motor. The endocrine system has workers throughout the body and they have special receptors to decode messages from higher up. The hypothalamus and pituitary work together. Their cubicle is in the brain, It’s like the control tower. These guys harmonize to control hormone levels and the functions of other endocrine glands, including the: 

Pineal gland

Thyroid gland

Parathyroid gland

Adipose tissue (aka fat)

Thymus 

Pancreas

Adrenal glands

Sex organs (ovaries in women, testicles in men)

Take a moment

Isn’t the body insane?! Please pause with me for a gratitude moment. You might be overwhelmed by what you’re learning. I always feel a little daunted by what I don’t know or understand yet. But consider this– your body is performing all these incredible functions with zero conscious direction from you. 

Your body was designed to thrive, its goal is homeostasis–maintaining a stable internal environment despite changes in external conditions. For example, my body is doing a lot of work to help me adjust from East to West coast time. God made you perfectly, he made no mistakes. The body is the most incredible self-healing organism on the planet! It is incredibly resilient. But it needs the right fuel and we can support it. 

Back to the program–significance of the intricacy of our body systems

Remember we’re focusing on the thyroid, but it’s important to understand the endocrine system is a network, no part of our body is standalone. For example, the hypothalamus connects the endocrine system with the nervous system. The nervous system is responsible for rapid responses like reflex and muscle contractions, while the endocrine system regulates long-term processes like metabolism, growth, and reproduction. 

So how do the endocrine and nervous system work together? 

The nervous system uses electrical signals (neurotransmitters) for rapid communication. It signals the fight or flight response when it detects a threat and coordinates body functions like heart rate, breathing, and digestion. The endocrine system uses hormones for slower, longer-lasting messages. The hypothalamus controls the release of hormones from the pituitary gland, which is the “master gland.” (Just remember they’re both big bosses and they collaborate.) 

How Stress Affects Your Hormones

Everyone could give me a personal example right now of how the hypothalamus and pituitary collab–your stress response. Our nervous system has two divisions: sympathetic and parasympathetic. The sympathetic nervous system (SNS) is focused on survival–when your body senses danger, you don’t think, you react–fight or flight. The parasympathetic nervous system (PNS) dominates–it's all about relaxation, energy conservation. Its mantra is “rest and digest.” We want to be in this state, but we also need the life-saving instincts of the sympathetic nervous system.

But you don’t need to be chased by a bear to activate the SNS. You drop your coffee, your kid throws a fit in the grocery store, you’re running to catch your flight, you’re about to present in front of your peers–these are stressful experiences and the body responds as if you’re in a survival situation. The adrenal glands release epinephrine into the bloodstream. The street name is adrenaline and it triggers a cascade of physiological changes–spiking your heart rate, blood pressure, and breathing. You’re in a state of heightened alertness and your muscles are tensed for action. 

Cortisol is actually a good guy

We’re used to hearing about cortisol in a negative light. But it's actually vital to functions like blood pressure and blood sugar regulation, immune response, and metabolism. It also influences our mood and motivation. Cortisol has a gradual release with longer-lasting effects, naturally fluctuating throughout the day. Levels follow our circadian rhythm, peaking in the morning and declining gradually with the lowest point in the evening. 

I’m going to give my body some extra care to help my cortisol adjust and regulate after changing time zones and getting trash sleep the last few nights. I’ll share how, but first let’s talk about stress. 

Chronic stress is a bad guy

In a state of chronic stress–caring for a sick loved one, tension at home, a toxic work environment–the adrenal glands release more cortisol. When we’re stuck in a stress state, our cortisol levels become imbalanced. It’s like an alarm system and when it's always on our brain thinks we’re still in danger. 

The PNS is turned off because all our energy is going to quick reaction, not rest and digest. Body system functions that are considered non-essential get put on the back burner–think cell repair, digestion, reproduction, growth, immunity. 

Hit pause.

Whew. Okay. Let’s take a breath together.

Try box breathing:
Inhale for 5 seconds
Hold for 5 seconds
Exhale for 5 seconds
Hold for 5 seconds

Let’s do it:
In – 2 – 3 – 4 – 5
Hold – 2 – 3 – 4 – 5
Out – 2 – 3 – 4 – 5
Hold – 2 – 3 – 4 – 5

Repeat.

This simple rhythm reactivates your PNS—the one that tells your body you’re safe. It anchors you in the present moment, gently shifting your state from anxious to grounded.

Why all this matters

Yeah, Liv. What does all this have to do with my thyroid? I’m glad you asked! Let’s recap what we’ve learned so far–

• The thyroid is a gland and part of the endocrine system

- What this means: it produces and releases a hormone (called a chemical messenger).

- Why this matters: the thyroid makes T4 and T3 (thyroxine and triiodothyronine). These hormones are responsible for regulating metabolism, growth, and development.

• The hypothalamus and pituitary are the endocrine system’s bosses

- What this means: the pituitary makes, stores, and releases TSH (thyroid-stimulating hormone). The hypothalamus signals the pituitary when thyroid hormone levels are low by releasing TRH (thyrotropin-releasing hormone). 

- Why it matters: this complex feedback loop helps regulate thyroid hormone levels.

• Stress puts “rest and digest” on hold

Adrenaline = immediate action. Cortisol = necessary for bodily function, becomes imbalanced in prolonged stress response.

- What this means: doesn’t just make you feel tired—it literally signals your body to down-regulate everything non-essential for immediate survival.

- Why it matters: longer term this damages body systems including immunity, reproduction, digestion, growth, and inhibits cell repair. It also influences our mood and emotions (can I get an amen).

Uh-oh, something isn’t working

We know the thyroid helps with metabolism–the process of breaking down substances (catabolism) and building new ones (anabolism). It impacts how efficiently your body uses energy. 

We don’t tend to notice or appreciate how incredible our bodies are until something isn’t working optimally. When it comes to the thyroid, there are two main types of diseases: hypothyroidism (underactive thyroid), most common, and hyperthyroidism (overactive thyroid). 

• Hypothyroidism overview

  Potential causes 

  You can check out WebMD for a more comprehensive list of potential causes and risk factors, but the most common cause of hypothyroidism is an autoimmune disorder called Hashimoto’s Disease. Additionally, there are many drugs on the market that interfere with the thyroid. Iodine deficiency is rare in the US, but it’s a key component of T4 and T3.

  Who is more likely to get it?

  Hypothyroidism is more common than hyperthyroidism, and women are much more likely to have it than men. You can get hypothyroidism at any age, it doesn’t discriminate. Insufficient levels can impact pregnancy, because baby relies on mama’s thyroid for their growth and development. Stunted growth and abnormal bone development can be telltale signs for children with hypothyroidism. 

  Symptoms 

  The thyroid controls how much energy your body burns in a rest state (this is called your basal metabolic rate, or BMR) and instructs cells to store any unused energy as fat for later. So when the thyroid is sluggish you can gain weight easily, despite eating well and working out. It’s also common to experience extreme fatigue, depression, constipation, and other digestive issues. 

• Hyperthyroidism overview 

  Potential Causes

  The most common cause of hyperthyroidism is an autoimmune disorder called Graves Disease, which causes the thyroid to make too much thyroid hormone. Stress can also trigger hyperthyroidism. This is not a comprehensive list of causes, you can go to WebMD for more info.

  Who is more likely to get it? 
  Autoimmune conditions can predispose you to hyperthyroidism. People with Type I diabetes are more likely to get it (because it’s an autoimmune disease, not insulin resistance). Although it’s more rare than hypothyroidism, women are still much more likely than men to have it. Although extremely uncommon, pregnancy can also be an onset due to increased thyroid hormones.

  Symptoms 

  From personal experience, extreme fatigue is common with hyperthyroidism because the thyroid is putting in overtime. Your heart rate is high and sometimes irregular. It’s common to experience increased appetite because your BMR is raised, so weight loss is very common (even if your appetite feels normal). You can sweat more, caffeine is NOT your best friend. But don’t think alcohol is going to chill you out, it can actually worsen symptoms (and just generally makes your body work a lot harder). Anxiety, nervousness, and irritability are predominant feelings.

• A note on Levothyroxine (Synthroid)

  Levothyroxine (a synthetic form of T4) is used to treat symptoms of an underactive thyroid and is the third most prescribed drug in the US. Some medical professionals are questioning whether Levothyroxine has been over-prescribed without considering biological variability (individual differences and environmental influences) and the seriousness of possible side-effects for individuals who’ve been prescribed this drug unnecessarily. 

  It can be an incredible tool, especially for those who’ve had their thyroid removed or partially removed. Finding the right dosage is a very individual thing, so I’d encourage anyone who’s been prescribed Levothyroxine to make detailed notes of how they feel throughout the day and communicate and work closely with their doctor to find the right dosage for their body. If you need this drug, be mindful of the potential side effects and continue to support your body. Speak with your doctor to discuss any potential interactions of natural products or practices with any drug prescription. 

• Proceed mindfully

  There are many drugs on the market that interact with the thyroid. I’m going to bring two to your attention here because they’re extremely common:

  The first I’m going to mention is PPIs (Proton Pump Inhibitors) because a lot of people get a prescription but it’s not an OTC drug, anyone can buy it. PPIs are medications that reduce the production of stomach acid. This is significant for women who take Synthroid because PPIs reduce stomach acid production, which is crucial for LT4 absorption (the synthetic form of T4). You can check out PubMed for more info or do a basic Google search if you want to dive into how PPIs interact with the LT4 and the implications. 

  The other I’m going to mention is selective serotonin reuptake inhibitors (SSRIs) because it’s the most commonly prescribed type of antidepressant. SSRIs can significantly reduce T4 hormone levels. If you want to take a deeper dive you can check out MedicalNewToday’s article.

• A word on research and advocacy 

  Please do your own research and speak to whomever your primary care provider is. And if you don’t feel like your provider is listening to your concerns or willing to have a discussion, find one who will. If you have a serious health concern or diagnosis you’re going to have to learn how to advocate for yourself (tips for that coming soon in another post). 

• Reminder

  None of this should be taken as medical advice. News flash, I’m not a doctor. My job is not to treat or diagnose medical conditions. Hypothyroidism and hyperthyroidism are a real conditions. I know my lane and I want to help you understand your how your body functions, listen to its cues, and understand that you have choices when it comes to taking action. In another post I’m working on I’ll walk you through a model I recommend to clients on how to make wise decisions for your health.

My Personal experience

Alright, all that got real serious. Because health is serious. Now would be a good time for some somatic breathing (like the box breathing we did earlier). Good. Because humans learn and connect by hearing people’s stories I’m going to share mine how I got to know my thyroid. 

First, some background. A few years ago I was in some extremely stressful circumstances. And we know that chronic stress leads to a lot of issues!

I’d go days or a week at a time on a few broken hours of sleep then be so exhausted I’d get a good chunk of sleep, only to repeat the cycle the next night. Speaking of cycles, I lost my menstrual cycle. I had no appetite and was losing weight. My heart was always racing. My chest was tight with anxiety and it was hard to breathe. I was extremely sensitive to any external stimuli. Everything overwhelmed me. I felt like I was going to die. Naturally when you don’t sleep and feel like trash your outlook on life kind of sucks. 

I’d talked with a lot of friends, asked questions, people prayed for me. I experimented with natural sleep remedies (it felt like I tried every one on the planet). I caved after six months of not sleeping and tried heavy-duty prescription sleep meds for a few weeks. Nothing changed. I had all kinds of theories for what it could be but no solutions. I needed to know what the root problem was. 

Scheduling my first grown up appointment with a doctor

I hadn’t been to a doctor since I was in college. I considered myself to be super healthy! But I needed to get a “pulse check” on my health and establish a baseline for bloodwork. I realized I needed this step to help me understand what was going on. This is what holistic health is all about—looking at the whole picture.

So I did some asking around and found a practitioner in the area who evaluated patients by taking a deep dive into medical history, assessing lifestyle, doing a physical exam, and a laboratory evaluation.

She wasn’t a functional medicine doctor or a naturopath but I felt like she listened to my concerns and took my past health issues into account, and she could order lab work. I had a CMP (comprehensive metabolic panel), lipid panel, tested thyroid levels, hormones, targeted vitamin and mineral levels, and CRP test (measures systemic inflammation). 

The doctor told me my liver was beautiful and she could tell I was from California when I described my diet and lifestyle practices. As a health nerd, that was the biggest affirmation ever. But I also learned I had an overactive thyroid from the low TSH and high thyroid hormone levels in my blood. (The pituitary wasn’t telling my thyroid to make an excess of T4 and T3 but my levels were still elevated.)

She was concerned about the possibility of a thyroid storm and wanted me to see an endocrinologist. (Isn’t it fun that you can be like, Yeah! I know the thyroid is part of the endocrine system so that makes sense!) I was embarrassed that I hadn’t heard of a thyroid storm and didn’t ask what it was when the she told me it could happen and be life threatening. No, I don’t automatically know everything about everything.

I looked it up at home and texted my sister who’s a nurse. Nurses don’t know everything about everything either but they know a lot. (For nurses out there, bless you for fielding all your family’s questions, especially when they ask about rashes.) Please don’t do what I did—ask your doctor clarifying questions—even if you feel dumb.

Preventing a thyroid storm

A thyroid storm is a complication of hyperthyroidism, typically triggered by a stressful event. The thyroid dumps a huge amount of hormones into the bloodstream. The pituitary is smart and knows that yikes, too this isn’t good–and suppresses TSH production (remember that’s the hormone that stimulates the thyroid to make more T4 and T3). But who gives the signal for fight/flight? Yep, hypothalamus up in the control tower sounds the alarm for the SNS to release adrenaline and cortisol. 

You know that hormones are chemical messengers and these travel to different cells in the body with those receptors. You also know thyroid hormones communicate with a bunch of organs (including the liver, kidneys, and heart), as well as the CNS. Because it affects nearly all tissues in the body, too much thyroid hormone means your body systems are going to be freaking out!

The biggest concern is spiked BP, and heart rate. You can also–get a fever, start vomiting or have diarrhea (fun options), get confused and delirious, lose consciousness, feel really weak. This cascade of symptoms can cause life-threatening complications and even death if the heart fails. So it made sense my doctor was concerned. In the moment I panicked. Then panicked that I was panicking. Liv, don’t trigger a storm! What the heck would it cost to see an endocrinologist and how can I manage my stress so my health didn’t get worse?

I’m not an exception, even as a holistic health coach

No one is perfect and I’m no exception. I’m dedicated to living well and taking care of my body but I’m not immune to making choices that aren’t the best for me. Remember, this is descriptive, not prescriptive. You’ll need to do some work and experiment for yourself to find what fits your needs and beliefs, values, and preferences. That said, I love sharing the tips I’ve learned because they helped me manage my thyroid levels and nourish my wellbeing!

I took care of my thyroid by caring for the rest of my body

This might not be the answer you were looking for. But here’s the truth: there is no magic supplement or homeopathy to target hyperthyroidism only/directly. I had to account for all the ways my body was “off” and struggling in order to address my thyroid issues.

I was stuck in a vicious cycle of stress and hyperthyroidism. Did one cause the other? Which came first? I believe the stress triggered my thyroid, already prone to overactivity. The prolonged elevated cortisol triggered other negative reactions, like not sleeping, which led to a health dumpster fire. Bloodwork gave me insight and direction. It now made sense why I was having a hard time calming down and coping in general. 

Fast-forward to today—I haven’t had a thyroid storm and I feel healthy and strong. My heart rate and blood pressure are optimal for me, my mood and emotions are stable and easier to regulate during my cycle. Remember this took time, intentionality, and honoring my intuition and individual needs. That said, this is how I approached healing:

• It started on the inside

  After the doctor helped me interpret my bloodwork and gave me her recommendations I was totally overwhelmed. But I went home and read my results again on my own and felt really strongly that I wanted to do everything I could before seeing a specialist. Of course I immediately researched everything the doctor had mentioned and I made notes on. There was a ton of information but I decided to focus on implementing things I could do naturally. 

  I felt intuitively that the origin of the anxiety I was experiencing at the time was internal–not in my guts but in my heart. There were what I like to call primary foods out of place in my life (I discuss these in my goals guide, take a look).

  I started getting counseling and began to unravel the root of a lot of my angst. There was no overnight miracle. I put in a lot of hard work to make changes and that did a lot over time for my perspective on the circumstances in my life that I had no control over. I did my part in taking responsibility for my reactions and decisions. 

  Slowly I began implementing changes in how I saw and treated myself. I recognized that my relationship with work was harming me, because I had no boundaries and used it as a distraction or escape from personal life.

• Replacing harmful habits

  Changing habits 

  Replacing is always easier than removing.

  My BMR (how much energy my body was using when I was inactive) was elevated and I felt totally wired all the time. Any caffeine was game over for me–I was way too sensitive already so I was very careful to avoid any stimulants. I drank nourishing teas instead of coffees (I was only drinking decaf but that was still too much).

  I also changed my sleep routine and habits. I tried my best to go to sleep every night at the same time and never work in my bedroom to help train my brain. I started only doing things related to sleep in my room, no work allowed. I’ll have another post soon on how I approached this. The sleep component took the longest to regulate. It got better after the really stressful external stuff eased but I was a lot calmer and more grounded when I had a “sleep rhythm” even if I got a bad night of sleep. 

• Mindful supplementing

  Supplements are not one-size-fits-all. Don’t go order everything listed. This is to give you an idea of how I personalized based on my needs. Remember I had all my levels tested so I had a target. Herbs are really powerful.

  I love Earthley. They prioritize education and their information is really digestible, well-researched, and evidence-based. They value medical freedom, and I appreciate their integrity and transparency. I also know a lot of people who use their products for their health and their family’s. I’d been using several of their products consistently for years. It was a trusted source for me, so I went online and started a chat with Earthley Support, asking what products they’d recommend for hyperthyroidism and adrenal support (mine were working overtime due to prolonged stress). 

  I ordered Earthley’s Master Tonic right away. It’s made with filtered water and all organic: cane alcohol, schisandra berries, ashwagandha root, blue vervain, and reishi mushroom. You can take any of these on their own in capsule form or as a tea. Each one is a powerhouse, but the combination in this particular tincture really worked for me. 

  I won’t get into the “how” for each of these but if you’re interested I encourage you to do your own research and to check out Earthley’s site for more info–each of their products has a tab for description, usage, safety, ingredients, FAQs, and reviews. (They also have Thyroid Support for a sluggish thyroid.)

  Master Tonic brief ingredient intro to give you an idea of how powerful herbs are:

  • Ashwagandha is classified as an adaptogen, which helps the body adapt to stress and regulate (return to homeostasis). 

  • Schisandra berries can benefit mental health and reduce stress.

  • Blue vervain is considered a nervine (herb/botanical medicine beneficial to the nervous system) but it also supports female hormones and digestion, which I needed help with. 

  • Reishi mushrooms are super rich in nutrients, antioxidants, and anti-inflammatory properties. It helps protect against oxidative stress (damage to cells) and can also be really helpful for easing fatigue as it calms the nervous system.

• Targeting vitamins and Minerals (instead of shooting in the dark)

  I added a Vitamin B-complex #6 (there are many different kinds) after doing some research. B vitamins are crucial to nearly every bodily function. You can take a free supplement test on Thorne to determine what type of B vitamin or what complex is best for your needs. They also have multiple different paid at-home tests you can do. I haven’t tried any of the at-home tests so I can’t say anything about it from personal experience but I do really respect Thorne as a company and the quality of their products. 

  I was taking beef liver capsules but switched to a beef organ complex. Beef organs, specifically heart, liver, pancreas, spleen, and kidney are dense with nutrients like iodine, selenium, and vitamin B12 that are necessary for thyroid function.

  There’s no money in this for big pharma so there’s not a lot of research on its efficacy. I went off suggestions from friends who took it as a prenatal and postpartum. I personally found it eased PMS symptoms, specifically dizziness and brain fog. I had better mental clarity on the organ complex and have continued taking it. I like the brand Carlyle—they’ve been in business for over 40 years and their beef-derived products are grass-fed, pasture raised and hormone-free.

  Sex hormones aren’t considered essential for immediate survival by the body. My hormones were disrupted by the terrible health spiral I was in for so long, so I had to do some work to undo the damage. Our bodies are incredibly resilient. Remember the body’s goal is homeostasis. I was taking Lunamore, a tincture also made by Earthley, and continued supplementing with it. I swear by this one but female hormones are a discussion for another post, look forward to that soon! 

  For years I’ve also made it a daily practice to drink NORA tea–nettle, oatstraw, red raspberry leaf, alfalfa. It’s known as pregnancy tea because those ingredients are incredible supporters for a mom and developing baby! (Because I let it steep at least 8-12 hours it’s actually considered an infusion.) So many amazing vitamins and minerals, the Lunamore tincture has a lot of the same ones.

  My cycle normalized and PMS symptoms eased within a couple weeks of commitment to regularly taking the tincture and herbal infusion. There are plenty of other incredible healing herbs out there but that’s another post. I encourage you to do your own research and tune into what herbs might be healing and supportive for you (reference guide coming soon).

Food as medicine

I know this is at the end of the article, but when it comes to healing, I like to start with real food nutrition. I’m talking whole, unprocessed foods—fresh and organic whenever possible. Think meat, fish, eggs, fruits, vegetables, roots, nuts, seeds, and raw dairy (highly recommend looking into!). This section is going to be brief, I’ll go into deeper detail in another post about how this works.

Here’s a breakdown of some key food categories and how they support overall health (remember the body systems are interconnected, so a good diet will help support all body functions):

• Spices, herbs, roots

  Powerful for reducing inflammation, boosting immunity, and supporting your body’s natural detox pathways. These are just a few!

  • Garlic – natural antimicrobial and immune booster

  • Cinnamon – supports blood sugar balance

  • Ginger – soothes digestion and fights inflammation

  • Turmeric root – powerful antioxidant, supports liver and joint health

• Healthy fats

  Fats are essential for hormone production, brain function, and absorbing fat-soluble vitamins (A, D, E, and K). They also help regulate your appetite and reduce inflammation. I try to incorporate at least one of these in every meal—

  • Avocados

  • Nut and seed butters (check for no added sugar or seed oils)

  • High-quality oils: coconut, avocado, olive

  • Oily fish: salmon, tuna, anchovies (try adding these to tuna, you won’t taste it!)

  • Eggs (love that they can be made so many ways)

  • Full-fat dairy products (raw if possible…)

  • Dark chocolate (85-100% cacao—build up your taste over time!)

  Note: Healthy fats are especially important during times of stress or healing when your body is burning more energy.

• Gut and blood sugar support

  A healthy gut = a healthy immune and endocrine system. Supporting blood sugar helps reduce stress on your adrenals and thyroid.

  Probiotic-Rich Foods

  Support digestion and immune resilience:

  • Fermented veggies (sauerkraut, kimchi)

  • Kefir, kombucha (quality matters)

  • Yogurt (unsweetened, full-fat, lightly sweeten with honey, berry purée, or pure maple if desired)

  Fiber-Rich Foods

  Help bind toxins and regulate hormones:

  • Chia seeds (easy to add into smoothies/yogurt bowls)

  • Flax seeds (most digestible and bio-available when ground)

  • Oats (if tolerated)

  • Legumes (beans, peas, lentils)

  Balanced complex carbs

  Give steady energy without spiking your blood sugar:

  • Sweet potatoes

  • Quinoa

  • Squash

  • Brown rice

  • Lentils

  Tip: consider the fiber content of the carb you’re choosing—fiber helps slow the release of blood sugar.

• Colorful Fruits & Veggies

  The color in fruits and veggies comes their natural bioactive compounds. Generally the more color the greater the benefit--indicates a high concentration of plant-powered nutrients and antioxidants that lower inflammation and protect against cellular damage.

  Just a few examples—

  • Veggies: Bell peppers, Swiss chard, carrots, leafy greens, beets, eggplant, yams/sweet potato, broccoli, kale

  • Berries: Blueberries, raspberries, blackberries, strawberries (berries are higher in fiber than other fruits, keeping glucose spikes down from the natural sugars in berries)

  • Other fruits can be combined with fiber/fat/protein to prevent glucose spike and still get the benefits

• Protein protein protein...

  Women need protein. You will not morph into a bodybuilder, I promise.

  - Supports muscle repair and hormone production

  - Helps balance blood sugar and regulate mood

  - Crucial in every stage but especially important during pregnancy, postpartum, and perimenopause

  - Boosts metabolism and promotes satiety

  My goal is 35-40g per meal and at least 15-20g in a snack.

  Animal-Based Proteins

  • Chicken

  • Turkey

  • Beef (grass-fed is ideal)

  • Lamb

  • Pork

  • Eggs (especially pastured or organic)

  • Fish (salmon, tuna, sardines, mackerel, cod)

  • Shellfish (shrimp, scallops, mussels)

  Dairy-Based Proteins

  • Greek yogurt (plain, full-fat)

  • Cottage cheese

  • Cheese (raw or aged cheeses in moderation)

  • Milk (ideally raw or organic whole milk)

  • Kefir (fermented, probiotic-rich)

  Plant-Based Proteins

  • Lentils

  • Chickpeas

  • Black beans

  • Quinoa (complete protein)

  • Tofu or tempeh (fermented soy ideally)

  • Edamame

  • Nuts and seeds (almonds, chia seeds, pumpkin seeds, hemp seeds)

  • Nut butters (peanut, almond, sunflower—with no added sugars/oils)

Final Thoughts

This is just a starting point—not an exhaustive list. My goal isn’t to overwhelm you with rules, but to help you remember: food is one of the Lord’s most beautiful provisions for wellness. In future posts, I’ll share some go-to meals that are nourishing, family-friendly, and simple to prepare.

Until then, choose real, colorful, joyful nourishment!

Click here to download recap guide for easy reference

Here’s a recap on the steps I took to address my health concerns:

• Did nothing…no changes

• Freaked out, tried a lot of random products and supplements with no success or changes

• Tried just treating the symptoms with drugs (sleep meds)

• Chose a practitioner who listened to my concerns and took my bio-individuality into account

• Got bloodwork done

• Took time to interpret the results and what it meant/how it impacted my life/quality of life

• Began researching alternatives to seeing a specialists, took into account the risk of choosing not to see a specialist 

• Researched and asked questions, talked with trusted sources

• Made a plan led by my intuition 

• Consciously managed stress the best I could and got tools from a counselor

• Continued to do my own homework and take responsibility for my health—mental, emotional, spiritual, and physical

• Used specific herbs and vitamins to target known deficiencies and nourish my body through tinctures, infusions, and supplements

• Focused on eating a nutrient-dense diet

• In doing all of this, I didn’t just “treat my thyroid”—I supported my adrenals, hormones, and whole self.

Give yourself permission

Your approach will be different from mine but I hope this has been helpful to you. The more you practice listening, the easier following your intuition becomes. Healing begins with listening to your intuition. Give yourself permission to do what you know you need to do.

Looking forward to hearing from you if you have any comments or questions! Alright, time for me to do some grounding, drink some tea, and pet the dogs. Go love your thyroid! And remember that when you’re nourishing your thyroid you’re supporting all your body systems! Tell someone what you learned, it will help it stick. And you might help a sister on their health journey—that’s what LNC is all about!

What does better health look like for you + a little gift from me(:

Better health is about manageable steps for you. It’s progress over perfection. Replacing instead of removing. Slow is fast. Don’t rush yourself. Tune into your needs and choose to do one thing today to take care of your body.

Earthley discount

Earthley discount

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Earthley discount 〰️

Final note—I raved about Earthley and I want you to get a discount if you want to try any of their products and think it might be right for you or your family! I am an affiliate and this link will give you 15% off and give me a little kickback. Feel free to use or not use, it’s there if you want it!

I’d love it if you dropped me a quick note at liv@livnourished.com letting me know what self-care you practiced today!

Here’s how I nourished myself today—got a new tea cup and some fun tea, grounded at the beach and soaked in the sun and waves, spent some time gratitude journaling, and ate breakfast for dinner!