You’re tired all the time, right? The brain fog doesn’t lift. And, despite your hard efforts, you struggle with weight gain.
These symptoms could be a sign of thyroid dysfunction, a common issue that often goes undiagnosed or mismanaged. Your thyroid plays a crucial role in regulating your metabolism, energy, and overall health, and when it’s not functioning properly, you don’t feel right.
Thankfully, with the right approach, you can reboot your thyroid and feel like yourself again.
In this blog, we’ll break down the top causes of thyroid dysfunction and give you actionable steps to help optimize your thyroid health, all based on insights from an expert in functional medicine, Mandy Snell.
From understanding the root causes of thyroid problems to knowing which labs to order and what lifestyle changes can help, this guide is designed to get your thyroid back on track.
Why Do We Have Chronic Levels of Thyroid Dysfunction in the U.S.?
Thyroid issues are more common than ever, especially in women. But why is this happening? According to Snell, chronic thyroid dysfunction in the U.S. is largely due to environmental factors, poor diet, and a lack of understanding about the true causes of thyroid health.
We live in a world where stress, poor diet, lack of sleep, and environmental toxins are increasingly common. All these factors contribute to thyroid problems by affecting the conversion of thyroid hormones or by disrupting the immune system, including autoimmune diseases like Hashimoto’s thyroiditis.
The Shift in Thyroid Hormone Levels and Testing
Traditionally, doctors relied primarily on TSH (Thyroid Stimulating Hormone) as the main indicator for thyroid function. However, TSH alone isn’t enough to fully understand your thyroid health. In fact, Snell emphasized that TSH can be misleading because it doesn’t reflect the actual availability of active thyroid hormones (T3) in your cells.
Instead, Free T3 is the key marker for understanding how well your thyroid is functioning. While Free T4 levels might look normal on paper, Free T3 reveals whether your thyroid is effectively converting T4 into the active hormone that powers your cells.
For a complete picture, you need to ask for a full thyroid panel, which includes TSH, Free T4, Free T3, and Reverse T3. Reverse T3 is important because it can block the action of Free T3, making it seem like you’re getting thyroid hormone when you’re not.
The Importance of Conversion: T4 to T3
Your thyroid produces T4, but it’s the conversion to T3 that actually gives you energy and regulates metabolism. The T4 to T3 conversion process can be disrupted by many factors, which is why optimal thyroid health isn’t just about measuring T4 levels—it’s about ensuring that T4 is being converted to the more active form of thyroid hormone, T3.
Several things hinder this conversion, including:
- Vitamin D deficiency: Low levels of vitamin D can interfere with T4 to T3 conversion.
- Insulin resistance: Elevated insulin levels can inhibit the conversion process.
- Stress: Chronic stress increases cortisol, which can reduce the ability to convert T4 to T3.
- Iodine deficiency: Iodine is a critical component for thyroid hormone production.
- Selenium deficiency: Selenium plays a key role in thyroid hormone metabolism.
Top Symptoms of Thyroid Dysfunction
If you’re wondering whether thyroid issues might be at the root of your symptoms, here are the top signs of thyroid dysfunction to look out for:
- Fatigue: Feeling exhausted no matter how much sleep you get.
- Weight gain: Struggling to lose weight even with diet and exercise.
- Brain fog: Difficulty concentrating, forgetting things, or feeling mentally sluggish.
- Depression or anxiety: Mood disturbances that can be linked to thyroid imbalances.
- Cold intolerance: Feeling unusually cold, even in warm environments.
- Dry skin or hair: Noticing that your skin or hair feels drier than usual.
- Constipation: Slow digestion and constipation are very common symptoms of thyroid disfunction.
If these symptoms sound familiar, it may be time to look deeper into your thyroid health.
How to Heal Your Conversion of T4 to T3: Actionable Steps for Thyroid Health
Healing your thyroid conversion from T4 to T3 is crucial for optimal thyroid health, and it’s absolutely possible with the right approach. By taking a few key steps, you can improve how your body processes thyroid hormones and, in turn, support better energy, metabolism, and overall well-being.
Here’s what you can do right now:
- Optimize Vitamin D Levels
Low vitamin D can severely hinder the conversion process from T4 to T3. Make sure your levels are within an optimal range (50-60 ng/ml) by getting tested and supplementing if needed. Vitamin D is also essential for immune function, which is crucial if you have autoimmune thyroid conditions like Hashimoto’s. - Support Insulin Sensitivity
Elevated insulin can block thyroid hormone conversion. Intermittent fasting is one of the most effective ways to improve insulin sensitivity. Start with a simple fasting window (like 12 hours) and gradually extend it as your body adjusts. This helps lower insulin levels and improves thyroid hormone action. - Manage Stress
Chronic stress floods your body with cortisol, which can disrupt thyroid function, including the conversion process. Incorporate stress management techniques like counseling, meditation, yoga, or deep breathing exercises into your daily routine to help lower cortisol levels and support your thyroid. - Increase Selenium and Iodine Intake
Both iodine and selenium are critical for thyroid hormone production and conversion.- Lugol’s Iodine Solution: Since modern soil is often depleted of iodine, supplementing with Lugol’s iodine solution ensures that your thyroid has the raw materials it needs.
- Brazil nuts: These are packed with selenium, which is essential for converting T4 to T3. Just a few Brazil nuts a day can help you maintain optimal selenium levels.
- Supplement with Magnesium
Magnesium is involved in many processes related to thyroid function, including the conversion of T4 to T3. Taking a high-quality magnesium supplement like magnesium glycinate or magnesium malate can help ensure you’re getting the support you need. - Swap Your Salt for Mineral-Rich Salt
Consider switching your table salt to Redmond’s Real Salt or Celtic Sea Salt. These salts are packed with essential micronutrients, including those that support thyroid health. - Prioritize Better Sleep
Sleep is one of the most important things you can do to support your thyroid. Aim for 7-9 hours of quality sleep each night to allow your body to repair and regulate hormones effectively.
By implementing these steps, you’ll improve your thyroid hormone conversion, leading to better energy, metabolism, and overall health.
What About Hashimoto’s?
For those diagnosed with Hashimoto’s thyroiditis (an autoimmune thyroid condition), addressing the root causes is key. Food sensitivities are a common trigger for autoimmune conditions, so eliminating one food at a time (like gluten, dairy, or soy) can be a good first step.
Some functional medicine practitioners also recommend low-dose naltrexone to help manage autoimmune inflammation and regulate the immune system.
What If You Don’t Have a Thyroid?
For those who’ve had their thyroid removed (often due to thyroid cancer), the approach to treatment is slightly different. These individuals typically need to rely on both T4 and T3 replacement hormones to manage their condition.
Snell recommends NP Thyroid—a desiccated thyroid hormone—because it includes both T4 and T3 in the correct ratio, offering a more natural, balanced form of thyroid hormone replacement.
Your Next Step: Take Control of Your Thyroid Health
Rebooting your thyroid health doesn’t happen overnight, but with the right information and guidance, you can reboot your health. If you’re ready to dive deeper into these strategies and get personalized support to optimize your thyroid and overall wellness, join my LEAN program. Together, we’ll work on addressing your thyroid health, improving your metabolism, and achieving lasting wellness.
Ready to reboot your thyroid? Join LEAN today and take the first step toward feeling well again!
