Stubborn weight gain. Fatigue that no amount of sleep seems to fix. Feeling cold when everyone else is comfortable. Brain fog that makes it hard to concentrate. Coarse skin and thinning hair. If this sounds familiar, your thyroid may not be doing its job — and it's more common than you might think, especially in women over 35.
What Your Thyroid Does — and What Goes Wrong
Your thyroid gland, a small butterfly-shaped organ at the base of your neck, produces hormones that regulate your metabolism — how your body converts food into energy and how fast (or slowly) your systems operate. The two key hormones are T4 (thyroxine, the inactive storage form) and T3 (triiodothyronine, the active form your cells use). Your body must convert T4 to T3 for it to work, and this conversion can be impaired by chronic stress, nutrient deficiencies, or inflammation.
Hypothyroidism (underactive thyroid) is the most common thyroid issue, and it can be subtle. Standard blood work often only measures TSH, which may appear "normal" even when your T3 levels are low. This is why many people with thyroid symptoms are told their blood work looks fine. A complete panel — including TSH, free T4, free T3, and sometimes thyroid antibodies — gives a much clearer picture. Chronic stress plays a significant role here too: elevated cortisol suppresses the pituitary gland's ability to regulate thyroid production and impairs the T4-to-T3 conversion.
What You Can Do
Supporting your thyroid starts with understanding what it needs to function well:
- Ask for a complete thyroid panel: TSH, free T4, free T3, and thyroid antibodies (anti-TPO, anti-TG). This gives a much fuller picture than TSH alone.
- Ensure adequate intake of selenium (Brazil nuts are an excellent source — just 2–3 per day), zinc, and iodine. These are essential co-factors for thyroid hormone production and conversion.
- Manage your stress. Chronic cortisol elevation directly impairs thyroid function. Prioritize sleep, build in daily decompression time, and consider adaptogenic herbs.
- Eat a whole-food diet with adequate protein and healthy fats. Avoid excess soy if you have thyroid concerns, as high amounts can interfere with thyroid hormone production in some individuals.
- Exercise regularly at a moderate intensity. Movement supports metabolism and thyroid function, but over-exercising can stress an already-strained system.
- If you're on thyroid medication and still experiencing symptoms, discuss optimizing your levels with your healthcare team. Sometimes the dose needs adjustment, or addressing nutrient cofactors can make the medication work more effectively.
Thyroid health intersects with many other systems — adrenal function, iron status, gut health, and sex hormones all play a role. Addressing the thyroid in isolation may not be enough if these connected systems also need attention. Work with your healthcare provider to get the full picture.
If you suspect your thyroid may be underperforming — or if you've been told your levels are "normal" but still don't feel right — we can run comprehensive testing and take the time to figure out what's actually going on. We work alongside your family doctor to ensure your care is coordinated and complete.