When I was first diagnosed with Hashimoto’s, I thought getting the diagnosis was the hard part.

There was almost a sense of relief in finally having an explanation for why I felt the way I did. I assumed I’d take thyroid medication, get my levels back into range and eventually carry on as normal.

I had no idea how much I would end up learning about my own body.

Or how many years I would spend trying to work out whether something was my thyroid, my immune system, my hormones, a nutrient deficiency, stress, poor sleep, something I’d eaten... or whether I was simply a tired human being having a bad week.

Hashimoto’s has taught me far more about health than I ever expected to know.

Some of that knowledge has been empowering. Some of it has been frustrating. And some of it I really wish someone had explained to me at the beginning.

So, if I could sit down with the newly diagnosed version of myself, these are the things I’d tell her.

1. Your blood results matter, but so does how you actually feel

One of the first things I had to unlearn was the idea that a blood test could tell the entire story.

Thyroid blood tests are useful of course but can be quite broad and outdated, I later found this to be true in the UK. However, TSH, free T4, free T3 and thyroid antibodies give us important information about thyroid function and how we’re responding to treatment.

But there have been times when the numbers on paper and the way I felt in my body didn’t seem to belong to the same person.

That taught me to stop looking at laboratory results in isolation.

Reference ranges can be useful, but they don’t capture your energy, sleep, mood, digestion, temperature regulation, exercise tolerance, brain fog or how difficult it felt to get through an ordinary Tuesday.

Over time, I’ve become much more interested in patterns.

What were my results when I felt well? What changed when symptoms returned? What else was happening at the time? Was I sleeping? Was I under enormous stress? Had my medication changed? Was I eating enough? Was I recovering from exercise?

A blood test is one piece of information.

You are another.

I wish I’d understood much earlier that becoming familiar with both matters and this is where a functional Dr can help, maybe more so than a regular endocrinologist in my opinion. Looking at the body as a whole and not individual organs makes sense to me.

2. Finding the right thyroid medication can take time

I also wish somebody had told me that thyroid treatment isn’t necessarily as simple as taking one tablet and never thinking about it again.

Levothyroxine works very well for some people, and T4 remains the standard treatment for hypothyroidism. But my own experience has been more complicated.

Personally, I have felt better at certain points using a combination of T4 and T3 than I have on T4 alone.

Finding the right balance hasn’t always been straightforward either. I’ve experienced the other side of thyroid medication, where too much can leave you feeling anxious, overstimulated and distinctly not well.

It has made me appreciate just how individual thyroid treatment can be.

And if I’m completely truthful, my ultimate dream isn’t to find the perfect medication combination and stay on it forever.

I’d love to understand why my immune system began attacking my thyroid in the first place, what factors may still be contributing to that process and whether there are things I can meaningfully change.

I don’t pretend to have cracked that. I haven’t.

But it’s one of the reasons I’m so interested in nutrition, nutrient status, gut health, stress, immune regulation and the wider environment we’re asking our bodies to function within.

Medication replaces thyroid hormone when your body isn’t producing enough of it. I’m incredibly grateful that option exists.

But for me, taking the medication and remaining curious about the wider picture aren’t mutually exclusive. I wrote about my journey in more depth here. It’s why I’m saving up to see a functional practitioner to delve deeper into my personal root cause and look at ways to heal naturally.

3. Hashimoto’s doesn’t exist in a thyroid shaped bubble

This is probably one of the biggest shifts in how I understand my health.

Hashimoto’s is an autoimmune condition involving the thyroid, but we don’t live as a collection of completely separate organs.

Digestion affects nutrient absorption. Nutrients are required for normal thyroid physiology. Sleep influences metabolic and immune function. Stress affects digestion, sleep and the nervous system. Hormonal changes can alter how we feel. Movement can support our health, while excessive training without adequate recovery can become another stressor.

Everything overlaps.

I’ve experienced this myself.

I’ve had periods where my digestion has been terrible and others where it has been surprisingly good despite eating foods I’d previously suspected were causing problems. I’ve seen how dramatically stress can change my gut. I’ve learned how much harder exercise recovery can become when everything else in life is already demanding too much from me.

And I’ve realised that sometimes the answer isn’t hidden in the thyroid gland itself.

That’s why so much of what I write about now extends beyond thyroid hormones.

I’ve written about the gut and thyroid connection, strength training and recovery, stress, nutrition and autoimmunity because, to me, understanding Hashimoto’s means looking at the person carrying the diagnosis rather than only the gland being affected.

4. You don’t need to change everything at once

This is something I’ve become increasingly passionate about.

Get diagnosed with an autoimmune condition and it doesn’t take long online before you’re presented with an enormous list of things you’re apparently supposed to change.

Remove gluten.

Remove dairy.

Fix your gut.

Balance your hormones.

Reduce toxins.

Take selenium.

Take vitamin D.

Manage your stress.

Exercise, but not too much.

Sleep eight hours.

Meditate.

Buy seventeen supplements and apparently become a completely different human by Monday morning.

It’s overwhelming.

And there’s another problem with changing everything simultaneously: how do you know what actually helped?

I’ve experimented with my diet. I’ve taken plenty of supplements. I’ve changed my training. I’ve paid more attention to sleep, stress and digestion. Some things have genuinely helped me. Others haven’t made an obvious difference.

But I’m increasingly convinced that health doesn’t need to be one enormous intervention.

Sometimes slower really is smarter.

Make a change. Give it enough time. Pay attention. Keep what genuinely supports you and question what doesn’t.

Your body isn’t a wellness project that needs completing by the end of the month.

5. Your health shouldn’t become your entire identity

Perhaps this is the one I need reminding of most.

Living with a chronic condition can make you incredibly aware of your body.

Medication timings. Blood tests. Supplements. Food. Symptoms. Appointments. Sleep. Exercise. Energy.

You can become so determined to understand what’s happening that, without really noticing, being healthy becomes another job.

I’ve definitely fallen into that trap.

And yet some of the happiest moments of my life have had absolutely nothing to do with optimising my health.

Travelling somewhere beautiful.

Dancing for hours with my friends.

Walking somewhere I’ve never been before.

Eating an incredible meal.

Laughing until my stomach hurts.

Being somewhere in nature and forgetting to look at my phone.

Those are the things I’m trying to protect my health for.

There will always be another paper I could read, another supplement I could investigate, another meal I could optimise or another symptom I could analyse.

But I don’t want to spend my whole life preparing to be healthy enough to live it.

I want to live it now too.

What I’d tell the newly diagnosed me

If I could go back and sit beside the version of myself who had just been told she had Hashimoto’s, I wouldn’t hand her a longer list of foods to eliminate, supplements to buy or symptoms to watch for.

I’d tell her to get curious.

Learn how your thyroid works. Understand your blood results. Ask questions. Nourish yourself properly. Build strength. Look after your gut. Sleep. Get outside. Pay attention to stress. Notice patterns.

But don’t try to fix everything at once.

And don’t assume every bad day means you’ve done something wrong.

There will probably be periods when you feel as though you’ve finally worked your body out, followed by periods when it changes the rules again.

That’s frustrating, but perhaps that’s also part of learning to live in a body rather than trying to control one.

I’m still learning.

I still have questions about my own Hashimoto’s that I desperately want answers to. I still want to understand the root contributors better. I still experiment, research and occasionally disappear down a nutritional rabbit hole.

But I think my definition of managing Hashimoto’s well is changing.

It used to mean thinking about my health all the time.

Now I think it might mean supporting my body well enough that, sometimes, I forget about it entirely.

A weekend away. A dance floor. Dinner with friends. A long walk somewhere beautiful.

Hours where I’m not analysing symptoms, energy or what my body might do next.

Maybe that’s a kind of progress too.

If you could go back to when you were first diagnosed, what’s one thing you’d tell yourself now?

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It’s been around three weeks since I started experimenting with a Low FODMAP diet after months of unpredictable digestion and eventually being given an IBS diagnosis.

If you missed the beginning of that story, you can read about it here: My IBS Journey

I’d love to tell you I’ve followed the elimination phase perfectly ever since.

I haven’t.

Life has rather inconveniently continued happening.

I’ve travelled, been away from home, eaten out, gone to a festival and generally had periods where meal planning and preparation haven’t been particularly practical. We’re only human, and life is for living after all. I’m interested in improving my digestion, but I’m not interested in becoming afraid of food or arranging my entire life around it.

For the past couple of weeks, however, I’ve been much more consistent.

I’ve been carefully reducing the main groups of fermentable carbohydrates restricted during the elimination phase of a Low FODMAP diet: fructans, galacto oligosaccharides (GOS), lactose, excess fructose and polyols such as sorbitol and mannitol.

In real food terms, that has meant temporarily removing or reducing things such as onion, garlic, certain legumes, wheat based foods, some dairy products, particular fruits and vegetables and larger portions of foods that become high FODMAP at certain serving sizes.

Onion and garlic have probably been the hardest.

They’re in everything.

They’re also two foods I’m increasingly suspicious could be major triggers for my IBS, so for now I’m being quite strict with them and using things like garlic infused olive oil, herbs, spices and chives to bring flavour back into my cooking.

Sweet potato has been another surprisingly difficult one. I absolutely love it and realised I was sometimes eating it in two meals a day. Sweet potato isn’t automatically off limits on a Low FODMAP diet, but portion size matters because larger servings contain more mannitol. Considering how frequently I was eating it, temporarily cutting right down seemed like a sensible experiment.

The whole point, after all, is to remove some of the noise and see whether I can start identifying patterns.

Then Greece confused everything

Last month I spent a week on a beautiful Greek island.

I ate Greek yoghurt.

I ate feta.

Every. Single. Day.

And my digestion was probably the best it had been in five months.

Funny that.

Of course, that doesn’t prove dairy is completely innocent or that Greece possesses some magical digestive properties.

There were plenty of other variables.

I wasn’t working. I wasn’t rushing between appointments. I wasn’t thinking about deadlines. I was sleeping differently, eating differently and spending my days deciding which beach to lie on next and which ridiculously blue patch of sea I wanted to swim in.

My nervous system was probably having the time of its life.

We understandably focus heavily on what we’re putting into our digestive system, but sometimes pay far less attention to the state our body is in when we’re eating it.

The gut and brain communicate constantly through the gut brain axis, and stress can influence gut motility, sensitivity, secretion and the way we perceive digestive symptoms. For someone with IBS, that relationship can be particularly noticeable.

It doesn’t mean symptoms are “just stress”, and it certainly doesn’t mean they’re imaginary.

It means digestion doesn’t happen independently of the rest of us.

So I’m keeping Greece firmly in the back of my mind as I continue this experiment.

What I’ve actually been eating

My everyday meals haven’t changed dramatically.

I’ve kept things simple: good quality meats, rice, roasted or steamed vegetables and plenty of foods I already know I tolerate.

I’ve also adapted my beloved bone broth soup, swapping the sweet potato for white potato and parsnip and adding more courgette and spinach.

You can find that recipe here: Bone Broth Soup

But there’s one meal I’ve started making at weekends when I have a little more time.

It requires a bit more preparation than my usual throw everything into a bowl approach.

But gosh, it’s worth it.

Homemade crispy chicken nuggets with creamy coleslaw, pineapple salsa and a tangy herby yoghurt dip.

It feels indulgent.

It’s crunchy, creamy, sweet, fresh and tangy all at once.

And everything has been adapted to work within my current Low FODMAP experiment.

🥬 Creamy Low FODMAP Coleslaw

Fresh, crunchy and creamy without the onion that’s hiding in so many shop bought versions. Serves 4.

Ingredients

• 1/4 finely shredded white cabbage

• 2 Grated carrots

• 2 tbsp chopped chives

• 2 tbsp Lactose free Greek yoghurt

• 4 tbsp Mayonnaise

• 1 tsp Dijon mustard

• 1/2 Fresh lemon juice

• 1 tsp fennel seeds (optional but I love)

• Salt and black pepper

Method

1. Add the cabbage and carrot to a large bowl.

2. Mix the mayo, yoghurt, mustard and lemon juice together.

3. Stir in the chives

4. Add the cabbage and carrot and coat well.

5. Season with salt & pepper

6. Leave it in the fridge for 15 to 30 minutes if you can. I think it tastes even better once everything has had time to mingle.

🍍 Fresh Pineapple Salsa

This might be my favourite part of the whole plate. Serves 4.

Ingredients

• 1 cup fresh pineapple, finely diced

• ½ red pepper, finely diced

• ½ cucumber, finely diced

• 2 tbsp chopped coriander

• 2 tbsp chopped chives

• Juice of ½ lime

• 1 tsp olive oil (optional)

• Salt & black pepper

Optional

• Pinch of chilli flakes or finely chopped fresh chilli

Method

1. Dice everything into small pieces.

2. Mix together in a bowl.

3. Add the lime juice, olive oil (if using), salt and pepper.

4. Chill for 20–30 minutes before serving.

Sweet pineapple against the salty crispy chicken is SO good, while the lime and coriander make the whole meal taste incredibly fresh.

🌿 Tangy Herby Yoghurt Dip

Serves 4

Ingredients

• 150g lactose-free Greek yoghurt

• 1 tbsp mayonnaise (optional)

• 2 tbsp chopped chives

• 1 tbsp chopped parsley

• 1 tsp chopped fresh or dried dill

• Juice of ½ lemon

• 1 tsp garlic-infused olive oil

• Salt & black pepper

Optional

• Pinch of smoked paprika

• Pinch of chilli flakes

Method

1. Mix the yoghurt and mayo together.

2. Stir in the herbs.

3. Add the lemon juice and garlic-infused olive oil.

4. Season with salt and pepper.

5. Chill for 20–30 minutes before serving.

I don’t measure this particularly carefully. Start small and keep tasting.

Garlic infused oil has become one of my favourite Low FODMAP tricks because the problematic fructans in garlic are water soluble rather than fat soluble, meaning properly prepared garlic infused oil can provide that lovely garlic flavour without the same FODMAP load.

🍗 Crispy Gluten Free Chicken Nuggets

Ingredients

For the chicken

• Chicken mini fillets

• 1 egg, beaten

• Gluten free breadcrumbs

• Italian herbs

• Salt

• Black pepper

• A little olive oil or oil spray, if needed

Method

1. Cut the chicken mini fillets into nugget sized pieces if necessary.

2. Season generously with Italian herbs, salt and black pepper and leave them to marinate while you prepare everything else.

3. Put the beaten egg into one shallow bowl and the gluten free breadcrumbs into another.

4. Dip each piece of chicken into the egg, allowing the excess to drip off.

5. Coat thoroughly in the breadcrumbs.

6. Place in the air fryer in a single layer, leaving a little space between each piece.

7. Lightly mist with oil if you want an extra golden coating.

8. Air fry at 190°C for around 10 to 12 minutes, turning halfway through, until golden and the chicken is completely cooked through. Larger pieces may need a little longer.

Tip: Check your gluten free breadcrumbs for onion or garlic powder, as both have an annoying habit of appearing in foods you wouldn’t necessarily expect.

🥒 Cucumber, Lime & Mint Fizz

And because plain water felt rather boring alongside this...

You’ll need

• Chilled soda water

• Fresh cucumber slices

• Fresh mint

• Squeeze of fresh lime juice

• Ice, optional

Add the cucumber and mint to a glass and gently muddle them to release some of their flavour.

Add a squeeze of lime, fill with chilled soda water and give everything a stir.

Simple, refreshing and it somehow makes dinner feel slightly more like you’re sitting outside a restaurant on holiday.

Why I love this meal nutritionally too

Apart from tasting ridiculously good, there’s actually a lot going for this plate.

The chicken provides a generous source of complete protein, which helps with muscle maintenance, recovery and satiety, something that’s particularly important to me alongside strength training.

Cabbage, carrot, pineapple, cucumber, peppers and herbs bring a variety of plant compounds, vitamin C, carotenoids and fibre to the plate. One thing I’m conscious of while following Low FODMAP is that low FODMAP shouldn’t become low plant diversity. The goal isn’t to remove as many foods as possible.

Lactose free Greek yoghurt provides additional protein and calcium whilst allowing me to enjoy the creamy element without a significant lactose load.

And rather than relying on bottled sauces, the salsa, yoghurt dip, herbs, citrus and garlic infused oil create loads of flavour without onion and garlic.

That’s probably what I love most about it.

It doesn’t taste like “diet food”.

It doesn’t feel medicinal.

And I don’t finish eating it feeling as though I’ve had the sad alternative version of the meal I’d actually have preferred.

It’s just really good food that happens to fit the experiment I’m doing right now.

A quick reminder about Low FODMAP

Something I’m trying to keep firmly in mind throughout this process is that the elimination phase isn’t intended to become a permanent way of eating.

The eventual goal is reintroduction.

Once symptoms have settled, foods are systematically brought back in to work out which FODMAP groups and quantities you personally tolerate.

That’s important because unnecessarily restricting lots of plant foods long term isn’t something I want to do, particularly when many higher FODMAP foods can also be nutritious sources of fibre and prebiotics.

I’m not trying to create an ever growing list of foods my body “can’t handle”.

I’m trying to understand it better.

Three weeks in, I certainly don’t have all the answers yet.

But I’m starting to notice patterns.

And if nothing else, I’ve discovered that being temporarily deprived of onion and garlic has made me considerably more inventive with lime juice.

Final thoughts

My Low FODMAP experiment is still very much a work in progress.

It hasn’t been perfectly controlled, life has interrupted it repeatedly and Greece threw a rather interesting spanner into my theories about food.

But perhaps that’s a more realistic picture of figuring out IBS anyway.

Our digestive systems don’t exist in laboratories. They’re coming to work with us, travelling with us, experiencing stressful weeks with us and apparently joining us on Greek beaches too.

For now, I’m going to keep experimenting, paying attention and eating an unreasonable amount of pineapple salsa.

There are worse ways to conduct research.

Have you ever had to change the way you eat and unexpectedly discovered a meal you now can't stop making? Tell me what it is. I'm always looking for new inspiration!

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My body has said no this week.

Quite loudly, actually.

After years of living with Hashimoto’s, I’d like to think I’ve become pretty good at listening to it. Apparently, I still need the occasional reminder.

The last few weeks have been particularly busy at my full time job, and I’m heading into what will probably be the most demanding eight weeks of my working year. I’ve been tired and stressed, but generally just getting on with it as I usually do.

Then, completely out of nowhere, my jaw started hurting. Within a few days it had become painful enough that I ended up at an emergency dental appointment, less than 24 hours before I was due to fly to Amsterdam for a music festival with friends. Perfect timing.

Thankfully, there was nothing obviously wrong with my teeth, but I had a swollen gland and my body was clearly fighting something. I was given antibiotics and thankfully started feeling better before my flight.

I have mixed feelings about antibiotics. I’m incredibly grateful they exist when we genuinely need them, but I’m also conscious of their effect on the gut microbiome, particularly after the digestive problems I’ve experienced this year so I made sure i packed probiotics in my case and took them alongside in an attempt to support my gut.

And then I did what any sensible person recovering from an infection would do...

I flew to Amsterdam for a two day music festival.

Obviously.

Amsterdam won. My body lost.

I had the BEST weekend.

Amsterdam is one of my favourite cities in the world and I was there with some of my favourite people. We explored, laughed, ate, drank and danced for hours.

And walked.

A lot.

Between sightseeing and two very long days at the festival, we clocked up more than 100,000 steps across the trip, much of it in hot weather.

By Monday, I was broken.

I’ve noticed over the last few years that recovery takes me longer than it used to. A big weekend involving alcohol, very little rest and hours of dancing doesn’t simply disappear after one decent night’s sleep anymore.

But this felt different.

I came home to another heatwave in the UK, with temperatures reaching around 33°C, and my body just didn’t seem to be bouncing back.

I felt generally unwell and exhausted. My calves and ankles were sore from walking so far, particularly in flat shoes, and I’d also managed to acquire another little festival souvenir after somebody stood on my toe, which made walking comfortably even harder.

Then a strange red rash appeared across my left leg. It initially disappeared, only to flare again after a long walk in the heat a couple of days later. From what I’ve subsequently learnt, it appears consistent with exercise induced vasculitis, which can occur after prolonged exercise, particularly in hot weather.

Suddenly, resting wasn’t optional anymore.

So I’ve been elevating my legs whenever possible, wearing loose clothing, using calendula cream to soothe the skin and trying to reduce unnecessary walking.

Which isn’t particularly easy when walking forms such a large part of my normal life and my job.

My body, however, clearly isn’t interested in negotiating.

Stress doesn’t always arrive wearing the same outfit

This whole experience got me thinking about something we often forget.

We tend to put different forms of stress into separate boxes.

Work stress is stress.

Exercise is healthy.

A festival is fun.

An infection is illness.

Hot weather is just weather.

A few drinks are socialising.

Poor sleep is something we’ll catch up on later.

But our bodies don’t necessarily separate everything so neatly.

An infection requires an immune response.

Extreme heat requires the body to work harder to regulate its temperature.

Exercise requires recovery.

Alcohol can affect hydration, sleep and recovery.

Walking 100,000 steps is still an enormous physical demand, regardless of how much fun you’re having whilst doing it.

Then layer on disrupted sleep, a busy job, an autoimmune condition and everything else happening in everyday life.

Eventually, something has to give.

Sometimes there isn’t one dramatic reason we suddenly feel exhausted. It can simply be the accumulation of lots of smaller demands that individually seem manageable.

And I think that’s exactly what happened to me.

When lack of motivation isn’t really lack of motivation

I haven’t made it to the gym this week.

No strength training.

No classes.

I’ve walked considerably less than normal and spent far more time sitting on the sofa with my legs elevated than I’d particularly like.

And yes, part of me hates it.

I enjoy training. I like feeling strong and I like the routine of going to the gym. When I miss several sessions, there’s still a little voice in my head telling me I’m losing progress.

But there’s a difference between not wanting to exercise and not currently having the capacity to recover from it.

I’m very good at telling other people to listen to their bodies.

I’m apparently slightly less enthusiastic when my own body tells me something I don’t want to hear.

This week, though, it hasn’t really given me a choice.

I’ve been forced to rest more.

And perhaps that’s exactly what I needed.

A week away from strength training isn’t going to erase months or years of progress. Pushing through when my body is already trying to recover from illness, excessive activity, heat and injury isn’t going to make me fitter either.

Sometimes adapting the plan is the plan.

It’s also made me question my relationship with alcohol

This is something I’ve been thinking about for a while.

I don’t drink particularly often anymore, and I’m certainly not interested in giving up gigs, festivals, dancing or weekends away with my friends.

Those experiences bring enormous amounts of joy to my life.

But I’m increasingly questioning whether alcohol needs to be such an automatic part of them.

Because the older I get, the less interested I am in paying for one brilliant weekend with five days of feeling rubbish afterwards.

It’s not even the hangover anymore.

It’s the knock on effect.

My sleep suffers.

My energy drops.

My mood can dip.

My training disappears.

My productivity suffers.

My digestion isn’t particularly grateful.

And it can take the best part of a week before I feel properly back to myself.

When I look at it like that, I’m starting to question whether the trade is still worth it.

I’ve actually been considering giving up alcohol completely for a year.

Not because I think alcohol is evil.

Not because I want to stop going out.

And definitely not because I’m swapping music festivals for herbal tea and early nights.

I'm curious about what would happen to my sleep, recovery, mood, training and general wellbeing if I removed alcohol completely for a while.

And perhaps most interestingly, would I enjoy festivals and nights out just as much without it?

There’s only really one way to find out.

Health sometimes means changing the way you do the things you love

Amsterdam was brilliant. I wouldn’t change that weekend and I’m certainly not giving up travelling, festivals or dancing.

But I’m becoming less interested in borrowing energy from the following week to pay for the weekend before.

Maybe that means drinking less. Maybe it means building more recovery into my plans. Maybe it simply means accepting that my capacity isn’t exactly what it was ten years ago.

I’m still figuring that part out.

Maybe my body saying no isn’t asking me to live less.

Maybe it’s asking me to find a better way of doing the things I love.

Have you noticed your recovery changing as you’ve got older or since developing a chronic health condition? And have you ever reached a point where you’ve had to change the way you do something you love, rather than giving it up altogether?

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I have always loved chocolate.

Not in a “one square and I’m satisfied” kind of way. More in a “chocolate should have its own food group” kind of way.

So when I find a chocolate dessert that feels rich, simple, easy to make, and still made with ingredients I actually recognise, it tends to stay in my life.

This vegan chocolate tart is one of those recipes.

One Christmas, I loved it so much that I made seven of them and gave them to friends and family as gifts. Each one had a different topping or design, so they all felt a little bit personal. Some were topped with raspberries and strawberries, some with coconut, some with festive fruit, some with chocolate shavings, and some were kept simple with flaky salt.

The best part was how much people loved them.

A few people loved theirs so much they asked me to make another one. Someone even kept theirs in the freezer for months so they could make it last as long as possible.

That is when you know a recipe is worth keeping.

It is rich, glossy, chocolatey, gluten-free and vegan, but it does not feel like a compromise dessert. It feels like a proper chocolate tart.

Why this recipe works

This tart works because it is simple but still feels indulgent.

The base is made with ground almonds, cacao powder, maple syrup and coconut oil, so it is naturally gluten-free and does not need pastry, flour or complicated prep.

The filling is even simpler: chocolate and full-fat coconut milk melted together into a smooth, creamy ganache-style layer.

It is one of those recipes that looks far more impressive than the effort required.

The base gives texture and a deep cacao flavour, while the chocolate filling makes it rich and silky. The coconut milk adds creaminess without dairy, and the maple syrup gives sweetness without making the whole tart feel overly sugary.

It is still dessert, of course. But it is a simple one, made with a short ingredient list, and a small slice really does go a long way.

Topping ideas

This is where the recipe becomes really fun.

Because the tart itself is simple, you can make it look completely different depending on the toppings.

Some ideas:

• raspberries and strawberries

• blueberries and blackberries

• pomegranate seeds

• orange zest

• toasted coconut flakes

• chopped pistachios if tolerated

• cacao nibs

• grated dark chocolate

• edible flowers

• flaky sea salt

• crushed freeze-dried berries

• sliced figs

• mint leaves

• a drizzle of melted chocolate

• a dusting of cacao powder

Swap ideas

You can adapt this recipe depending on what you tolerate and what you have in the kitchen.

• Ground almonds → ground hazelnuts for a Nutella-style flavour, if tolerated

• Cacao powder → cocoa powder if you prefer or already have it

• Maple syrup → honey if not vegan, although the flavour will change slightly

• Coconut oil → melted dairy-free butter or butter if tolerated

• Dark chocolate → coconut chocolate, low-sugar chocolate or a higher-cacao chocolate

• Full-fat coconut milk → coconut cream for a thicker, richer filling

• Flaky salt → leave it out if you prefer a sweeter finish

If you are making this for guests, always check allergies because the base is almond-based.

How to serve it

This tart is best served chilled.

I like it with berries because they cut through the richness and make it feel fresher. Raspberries are especially good because their sharpness works so well with the chocolate.

You could serve it with:

• fresh berries

• coconut yoghurt

• dairy-free cream

• a spoonful of thick Greek yoghurt if tolerated

• stewed berries

• sliced orange

• a little extra sea salt

• a warm drink after dinner

It is rich, so you do not need a huge slice.

That is also why it works so well for gatherings. One tart can easily serve a table, and it feels special without needing much last-minute effort.

Storage

This is a brilliant make-ahead dessert.

Keep it chilled in the fridge until serving.

It should keep well in the fridge for around 4 to 5 days in an airtight container or covered tart tin.

You can also freeze it. Slice it first, then freeze between pieces of parchment paper so you can take out one slice at a time.

If freezing a whole tart, wrap it well and defrost in the fridge before serving.

This is exactly why it made such a good Christmas gift. It looked beautiful, kept well, and could be stretched out over time if someone wanted to savour it.

Health context

I would never pretend chocolate tart is a “health food”.

It is dessert.

But there is a difference between a dessert made with a long list of additives and one made with a small number of simple ingredients.

This recipe is naturally gluten-free, dairy-free and vegan. It uses ground almonds instead of a traditional pastry base, coconut milk instead of cream, and maple syrup as the sweetener in the base.

Using darker chocolate can also keep the sugar lower than many standard chocolate tarts, depending on the chocolate you choose.

It is rich and satisfying, so a small slice can feel like enough.

Food is not just about nutrients. It is also about pleasure, celebration, memory and sharing something beautiful with people you care about.

Share your go-to chocolate recipe below, I’m always keen to try more!

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Last month’s heatwave completely floored me.

When the UK experienced temperatures in the high 30s for over a week, I really struggled.

And I mean really struggled.

Whilst everyone else seemed to be making the most of the sunshine (and don’t get me wrong, it was glorious!), it hit me like a brick wall.

We’re simply not built for those temperatures in the UK. Most of us don’t have air conditioning at home, so I waved goodbye to a decent night’s sleep almost immediately. By the time evening came around, the heat trapped inside the house felt relentless.

Trying to carry on with normal life became a battle.

Going to work.

Walking to the shops.

Cooking dinner.

Even concentrating.

I felt permanently hot, my face was constantly flushed, I couldn’t stop sweating, and by the evening I genuinely felt as though I’d been hit by a bus.

The headaches started.

My energy disappeared.

My mood dipped.

And there was absolutely no chance I was making it to the gym for my usual strength training sessions. After weeks of consistency, it felt like I’d taken several steps backwards overnight.

The whole week felt eerily similar to a flare-up.

What surprised me most was just how much the heat affected me.

I’ve always known I’m sensitive to cold. Every winter my hands and feet become like blocks of ice (thanks, Raynaud’s!), so I’ve spent years wrapping up in extra layers and thick socks to bed.

But I hadn’t appreciated that the opposite extreme could leave me feeling just as unwell.

It got me wondering...

Is heat intolerance actually linked to Hashimoto’s and hypothyroidism, or was it just me?

Let’s take a look at what the science says.

🌡️ Your metabolism acts like your body’s thermostat

Thyroid hormones influence almost every cell in the body, helping to regulate how much energy we produce and how much heat we generate.

When thyroid hormone levels aren’t quite where your body needs them to be, your internal “thermostat” may not respond as efficiently. Even if your blood tests are within range, your body can sometimes struggle to adapt when temperatures become extreme.

That doesn’t necessarily mean your thyroid is “worse”, it simply means your body may be working harder to maintain a stable internal temperature.

🩸 Blood vessels have to work overtime

One of the body’s main cooling mechanisms is to widen blood vessels near the surface of the skin (known as vasodilation). This allows more heat to escape into the surrounding air.

If you’ve ever noticed your face becoming bright red during hot weather, this is exactly what’s happening.

For some people, this process can leave them feeling flushed, light-headed or fatigued, especially if they’re standing for long periods or become dehydrated.

💦 Sweating is your natural air conditioning

Sweating is another clever way the body cools itself.

As sweat evaporates from the skin, it carries heat away with it. The downside? You also lose water and important electrolytes in the process.

If you’re sweating heavily, it’s much easier to become dehydrated, which can contribute to headaches, dizziness, muscle cramps and that overwhelming feeling of exhaustion many of us experience during a heatwave.

🧠 Your nervous system is involved too

Temperature regulation isn’t controlled by the thyroid alone.

Your autonomic nervous system, the part of the nervous system responsible for functions like heart rate, blood pressure, sweating and body temperature, is constantly working behind the scenes to keep everything in balance.

Some people with autoimmune conditions appear to experience changes in autonomic function. If your nervous system isn’t responding as efficiently, it may make adapting to extreme heat feel even more challenging.

💧 Small amounts of dehydration can have a big impact

During hot weather, we often lose far more fluid than we realise.

Even mild dehydration can make fatigue worse, reduce concentration, increase headaches and make exercise feel much harder than usual.

For me, this was probably one of the biggest factors. By the evening, after a full day of walking, working and sweating, I felt completely depleted, as though every battery in my body had run flat.

It’s also worth remembering that not everyone with Hashimoto’s experiences temperature changes in the same way.

Many people with hypothyroidism feel the cold all the time, whilst others find hot weather much harder to cope with. Some people, like me, experience both. My hands and feet are freezing throughout the winter, but put me in a heatwave and I really struggle.

A lot of this comes down to the individual. Your thyroid hormone levels, whether your medication is right for you, other health conditions and even where you are in life, such as perimenopause or menopause, can all affect how your body responds to changes in temperature.

That’s why it’s so important not to compare yourself to other people with Hashimoto’s. Two people can have the same diagnosis but completely different symptoms.

If you’ve noticed a sudden change in your tolerance to heat or cold, it’s always worth mentioning it to your healthcare provider. It doesn’t automatically mean your thyroid is to blame, but it can be another piece of the puzzle that’s worth looking into.

Could it be something else?

Whilst thyroid hormones play an important role in regulating body temperature, they’re not the only reason you might be struggling in the heat.

If you’ve noticed a sudden change in your tolerance to hot weather, it’s worth considering whether something else could also be contributing.

🌸 Perimenopause and menopause

As women approach menopause, fluctuating oestrogen levels can affect the body’s internal thermostat, making hot flushes, night sweats and heat intolerance much more common.

Because the symptoms can overlap with those of thyroid disorders, it can sometimes be difficult to know which is responsible, especially as both conditions become more common in our forties and fifties.

💊 Medications

Some medications can make it harder for your body to cope with heat by affecting sweating, blood pressure or fluid balance.

These include certain blood pressure medications, antidepressants, antihistamines and diuretics, amongst others. If you’ve recently started a new medication and noticed a change in how you cope with the heat, it’s worth discussing this with your healthcare provider.

🩸 Anaemia

Iron deficiency and anaemia can leave you feeling exhausted, short of breath and dizzy, particularly during hot weather.

If you’re constantly feeling wiped out, even after resting and keeping cool, it may be worth asking your healthcare provider to check your iron levels, especially if you have heavy periods or follow a restrictive diet.

💧 Dehydration

This one often creeps up on us.

When it’s hot, we lose more fluid through sweating, and if we’re not replacing those fluids and electrolytes, dehydration can quickly lead to headaches, dizziness, fatigue and difficulty concentrating.

By the time you actually feel thirsty, you’re often already mildly dehydrated.

🦋 Hyperthyroidism

Whilst hypothyroidism is more commonly associated with feeling cold, overactive thyroid hormone levels, whether due to hyperthyroidism or taking more thyroid hormone than your body needs, can make people much more sensitive to heat.

Symptoms may include excessive sweating, feeling unusually warm, palpitations, tremors and unintentional weight loss.

❤️ Heart and circulation problems

Our heart and blood vessels play a vital role in helping us regulate body temperature.

Certain cardiovascular conditions can make it harder for the body to cool itself effectively, particularly during prolonged periods of hot weather. If heat intolerance is accompanied by chest pain, fainting, severe breathlessness or persistent palpitations, it’s important to seek medical advice promptly.

Practical ways to stay cool during a heatwave

Whilst we can’t control the weather, there are plenty of things we can do to help our bodies cope a little better.

These are the strategies I now prioritise whenever the temperatures start climbing.

💧 Stay ahead of dehydration

One of the biggest mistakes we make is waiting until we’re thirsty before reaching for a drink.

By then, we’re often already mildly dehydrated.

Aim to sip fluids consistently throughout the day rather than drinking large amounts all at once. Water is a great place to start, but if you’re sweating heavily or spending long periods outdoors, you may also benefit from replacing the electrolytes you’re losing through sweat. Whilst many people find ice cold water refreshing, others notice it can trigger stomach cramps, headaches or discomfort. If that's you, try cool or room temperature water instead. The most important thing is staying hydrated.

Eating water rich foods such as watermelon, cucumber, strawberries, oranges and lettuce can also help increase your fluid intake. I like to add a slice of lemon & fresh mint leaves or chunks of cucumber to my water in the summer for some extra flavour.

🧂 Don’t forget your electrolytes

When we sweat, we don’t just lose water. We also lose important minerals such as sodium and potassium that help regulate fluid balance, muscle function and nerve signalling.

If you’ve ever felt exhausted, light headed or developed a headache after spending time in the heat, dehydration and electrolyte losses may have played a part.

If you’re generally healthy, this can often be supported through electrolyte drinks or by including mineral rich foods such as bananas, leafy greens, yoghurt, potatoes, nuts and seeds in your diet. One thing I personally like to do is add a pinch of Celtic sea salt to my large water bottle in the morning, as well a pinch to my warm lemon & ginger drink when I wake up. There are a tonne of hydration tablets and sachets on the market these days too, but stay away from the ones packed with sugars, additives and colours. I like these ones personally, handy for travelling if you don’t want to carry around a bag of salt!

If you have kidney disease, heart failure or have been advised to limit your salt or fluid intake, speak to your healthcare provider before using electrolyte supplements.

🥗 Eat lighter, more frequent meals

Digesting food creates heat, known as the thermic effect of food.

Large, heavy meals can therefore leave you feeling even hotter during warm weather.

Instead, try eating smaller, balanced meals throughout the day that include plenty of colourful fruit and vegetables, lean protein and healthy fats.

Cold meals such as salads with chicken or salmon, overnight oats, Greek yoghurt with berries or smoothies can often feel much more appealing than standing over a hot stove.

I made these lollies using a silicone mould from ebay and filled with coconut water, fresh pineapple juice, fresh mint and a slice of kiwi in the middle. So refreshing, tasty and packed full of vitamin C.

🏃 Adapt your exercise routine

As much as I love strength training, there was simply no way I was stepping foot in the gym during the hottest part of the day.

And that’s okay.

Rather than pushing through and making yourself feel worse, consider exercising early in the morning or later in the evening when temperatures are lower.

If it’s simply too hot, swapping an intense workout for a gentle walk, stretching session or yoga can still help you stay active without placing unnecessary stress on your body.

Remember, consistency over the long term is far more important than one missed workout during a heatwave.

🛏️ Prioritise sleep where you can

Heat and poor sleep often go hand in hand.

Our core body temperature naturally drops in the evening as part of our sleep wake cycle. It’s one of the signals that tells the brain it’s time to sleep.

When our bedroom stays too warm, that natural cooling process is disrupted, making it harder to fall asleep and easier to wake throughout the night. If you already struggle with fatigue or autoimmune symptoms, several nights of poor sleep can quickly become a vicious cycle.

If your bedroom feels like a sauna, try keeping curtains closed during the day, opening windows once the temperature drops outside, using a fan, sleeping in lightweight cotton bedding and taking a cool shower before bed. I also filled a neck water bottle up and put in the freezer for a few hours and sat with it around my neck in the evenings whilst I ‘chilled’ out - very effective!

Some people also find placing their pillowcase in the fridge or using a cooling gel pillow surprisingly helpful.

☀️ Protect your skin too

It’s easy to underestimate just how much stress sunburn puts on the body.

Sunburn is an inflammatory response to damage caused by ultraviolet (UV) rays. Your immune system sends inflammatory cells to repair the damaged skin, which is why it becomes red, hot and painful.

Whilst this response is completely normal, it’s another reason to protect yourself during a heatwave, particularly if you’re already living with an autoimmune condition. Wearing a broad spectrum SPF 30 or 50 sunscreen, seeking shade during the hottest part of the day and covering up with lightweight clothing can all help reduce unnecessary inflammation and keep your skin healthy.

I personally like Bioderma Photoderm SPF as it’s well tested with more ingredients that are lower risk than other standard sun care.

👕 Dress for the weather

Loose fitting, lightweight clothing made from natural fibres such as cotton or linen allows air to circulate more easily than tight synthetic fabrics.

A wide brimmed hat and sunglasses can also help if you’re spending time outdoors.

🧘 Slow the pace

One of the biggest lessons I learnt during the recent heatwave was that I couldn’t expect my body to function exactly as it normally does.

Instead of trying to squeeze everything into one day, I started giving myself permission to slow down.

I parked closer to the supermarket.

I tackled jobs earlier in the morning.

I rested more often.

I accepted that some things could wait until the weather cooled down.

Sometimes the healthiest thing we can do is stop fighting our bodies and start working with them.

🌿 Simple ways to cool your body

Alongside the basics, there are a few gentle strategies that many people find helpful during hot weather.

• Keep a cooling face mist or spray bottle of water in the fridge. Just water & a drop of lavender in a spray bottle can be lovely but I also treated myself to Avene Spray to keep in the fridge and it’s very nice and cooling for sensitive skin like mine.

• Run your wrists or feet under cool (not ice cold) water to help lower your body temperature. Taking cool showers before bed really helped me too.

• Use a cooling towel around your neck if you’re outdoors.

• Draw curtains or blinds during the hottest part of the day to keep your home cooler.

• Put a bowl of ice in front of a fan for chilled air circulation (this one I've yet to try but heard good things!)

• Spend time in shaded green spaces where temperatures are often a few degrees lower than built up areas.

• Practise gentle breathing exercises or meditation if you notice the heat making you feel anxious or overwhelmed. Stress itself can sometimes make us feel hotter and increase sweating.

• If you’re travelling, plan walks and sightseeing for the early morning or evening and use the middle of the day to rest or enjoy a long lunch indoors.

🚨 When should you seek help?

Most heat intolerance is uncomfortable rather than dangerous.

However, seek urgent medical attention if you experience:

• confusion

• fainting

• chest pain

• difficulty breathing

• persistent vomiting

• a temperature above 40°C

• loss of consciousness

Listen to your body

If you’re living with Hashimoto’s, hypothyroidism or another chronic health condition, your body may simply need a little more support when temperatures soar.

If this summer taught me anything, it’s that there’s no prize for pretending you’re coping when you’re not.

I spent years pushing through because everyone else seemed fine.

This time, I slowed down.

I skipped a few gym sessions.

I rested when I needed to.

I drank more water than usual.

And I stopped feeling guilty about it.

Sometimes listening to your body isn’t giving up.

It’s exactly what your body needs.

📚 You might also enjoy...

If you’re navigating life with Hashimoto’s, these articles may also be helpful:

🌍 Travelling with Hashimoto’s: My favourite tips for staying well whilst away from home.

🦋 Hashimoto’s is an autoimmune disease... but what does that actually mean? A guide to understanding what’s happening inside your body.

🥗 Finding the right diet: Mediterranean, Paleo, AIP, Low FODMAP and more. Which approach might suit you?

💙 My IBS journey: How four months of digestive symptoms led me to trial a Low FODMAP diet.

I’d love to hear from you...

Do you struggle more with the heat or the cold? Or are you like me and seem to battle both extremes?

I’d love to know whether you’ve found anything that genuinely helps you cope during a heatwave.

Leave a comment

Before I began studying nutritional therapy in 2015, I had absolutely no idea what an autoimmune disease was.

If someone had asked me to explain it, I probably would have guessed it meant your immune system was “weak”. I certainly didn’t understand that it could mistakenly attack your own body.

Little did I know that just a year later, I’d be diagnosed with Hashimoto’s thyroiditis myself.

Although I was told it was an autoimmune condition, that label wasn’t really explained. My specialist simply prescribed levothyroxine and reassured me that I’d soon feel better.

As you’ve probably gathered from many of my previous posts... that wasn’t quite how things turned out.

Recently, I’ve noticed something new. During certain exercises like bench pressing or overhead tricep extensions, both of my elbows have started feeling stiff and mildly sore. Occasionally I even wake up wondering if I’ve somehow managed to sleep on both elbows at the same time. It’s nothing severe and it certainly isn’t stopping me from training, but it has made me curious.

My first thought?

“Am I developing another autoimmune disease?”

Whether that’s what’s happening or not remains to be seen, but it reminded me how quickly many of us with one autoimmune condition start questioning every new symptom.

It also made me realise something.

Despite living with Hashimoto’s for nearly ten years, I’ve never actually written about what autoimmune disease is, why it happens, or why having one autoimmune condition can increase the likelihood of developing another.

So let’s start at the beginning.

What actually happens during an autoimmune disease?

Your immune system is one of the most incredible systems in your body.

Every single day, it works around the clock to protect you from bacteria, viruses, parasites and anything else it recognises as a potential threat. Most of the time, you don’t even realise it’s doing its job.

Imagine your body is a country.

Your immune system acts like the army, police and emergency services all rolled into one. Its job is to patrol constantly, identify anything suspicious and deal with it before it has the chance to cause harm.

It does this using two main defence systems.

Your innate immune system: the first responder

The innate immune system is your body’s first line of defence.

Think of it like the emergency services. It reacts quickly to anything that looks unfamiliar, regardless of exactly what it is.

If you cut your finger or catch a virus, your innate immune system is the first to arrive on the scene. It sends immune cells to fight infection, triggers inflammation and begins the healing process almost immediately.

It’s incredibly fast, but it isn’t very specific.

Your adaptive immune system: the specialist

If the innate immune system is your emergency response team, the adaptive immune system is your detective.

Rather than responding to every threat in the same way, it learns to recognise specific viruses, bacteria and other foreign invaders. Even more impressively, it remembers them, meaning it can often respond much faster if it encounters the same threat again.

This is also the part of the immune system responsible for producing antibodies.

What are antibodies?

Antibodies are specialised proteins made by your immune system.

You can think of them as tiny “wanted posters”.

Once your immune system identifies something harmful, such as a virus, it creates antibodies that recognise it. Those antibodies attach themselves to the invader, making it much easier for other immune cells to destroy it.

Normally, this is exactly what we want.

The problem begins when antibodies mistakenly identify parts of your own body as the enemy.

In Hashimoto’s thyroiditis, for example, the immune system produces antibodies that target proteins within the thyroid gland. Over time, this ongoing attack can gradually damage thyroid tissue, making it harder for the gland to produce enough thyroid hormone.

Why does inflammation happen?

Inflammation often gets a bad reputation, but it’s actually one of your body’s most important defence mechanisms.

When your immune system detects an injury or infection, it increases blood flow to the area and releases chemical messengers that attract immune cells to help repair the damage.

That’s why a cut may become red, warm, swollen or tender. It’s a sign that your immune system is doing exactly what it’s was designed to do.

The problem arises when inflammation continues long after it’s needed or is directed at healthy tissue instead of genuine threats. This is one of the hallmarks of autoimmune disease.

So why doesn’t the immune system attack everything?

Fortunately, your immune system has an important safety mechanism known as immune tolerance.

From a very early age, your immune cells are “trained” to recognise the difference between self and non-self.

In other words, they learn that your thyroid, joints, skin, nervous system and other organs belong there and should be left alone.

This process is remarkably effective. If it weren’t, autoimmune diseases would be far more common than they are.

What happens when immune tolerance breaks down?

Scientists don’t yet know exactly why this happens, but in autoimmune disease, some immune cells lose the ability to distinguish friend from foe.

Instead of protecting your body, they begin targeting healthy cells as though they were harmful invaders.

Which part of the body comes under attack determines the type of autoimmune disease that develops.

In Hashimoto’s thyroiditis, the thyroid gland is the target.

In rheumatoid arthritis, it’s primarily the lining of the joints.

In coeliac disease, the immune response is triggered by gluten and damages the lining of the small intestine.

In multiple sclerosis, the immune system attacks the protective coating around nerve fibres.

Although these conditions affect different parts of the body, they all stem from the same underlying problem: an immune system that has mistakenly turned its weapons on the body it was designed to protect.

Autoimmune disease is far more common than many people realise

If you were diagnosed with Hashimoto’s and felt like you’d never met anyone else with an autoimmune disease, you’re certainly not alone.

But the reality is that autoimmune diseases are surprisingly common.

Today, scientists recognise more than 80 distinct autoimmune diseases, although some experts classify well over 100 depending on how they’re defined. Together, they affect an estimated 4–5% of the world’s population, making them one of the leading causes of chronic illness worldwide.

Perhaps even more striking is who they affect.

Around three quarters of people diagnosed with an autoimmune disease are women. While researchers are still trying to understand exactly why, it’s thought that a combination of genetics, sex hormones and differences in the way female immune systems function all play an important role.

Autoimmune diseases can develop at any age, but many first appear between early adulthood and middle age, often during the years when careers, relationships and families are taking shape. This can make diagnosis particularly frustrating, as symptoms such as fatigue, brain fog, joint pain and digestive issues are often dismissed as stress, ageing or simply having too much on your plate.

The good news is that awareness of autoimmune disease is growing rapidly. Advances in genetics, immunology and microbiome research are helping us understand far more about these conditions than we did even a decade ago. While there’s still plenty we don’t know, research is moving in an encouraging direction and continues to uncover new ways we may be able to better predict, diagnose and manage autoimmune disease in the future.

Why do autoimmune diseases develop?

If only there were a simple answer.

One of the biggest questions in medicine is why the immune system suddenly loses its ability to distinguish friend from foe. Unfortunately, despite decades of research, we still don’t have a complete answer.

One phrase I often come back to is:

“Genetics load the gun, but the environment pulls the trigger.”

In other words, some people are born with genes that make them more susceptible to developing an autoimmune disease. But having those genes doesn’t necessarily mean you’ll go on to develop one. In fact, many people with a genetic predisposition never do.

Instead, researchers believe it’s usually a combination of genetic susceptibility and environmental factors that eventually tips the immune system out of balance.

Over the last few decades, scientists have identified a number of factors that appear to increase the risk of autoimmune disease, although no single one explains every case.

These include:

• Genetics – Certain genes, particularly those involved in regulating the immune system, are linked to a higher risk of autoimmunity.

• Viral infections – Viruses such as Epstein–Barr virus (EBV) have been strongly associated with several autoimmune diseases, including multiple sclerosis, lupus and Hashimoto’s thyroiditis, although research is still exploring exactly how they contribute.

• Smoking – One of the strongest known environmental risk factors, particularly for rheumatoid arthritis and lupus.

• Hormonal influences – Autoimmune diseases affect women far more often than men, suggesting hormones such as oestrogen may influence how the immune system behaves.

• Vitamin D status – Low vitamin D levels have been linked to an increased risk of several autoimmune diseases, although whether this is a cause or a consequence is still being investigated.

• Gut health – Scientists are increasingly interested in the role of the gut microbiome and intestinal barrier. While the idea of a “leaky gut” contributing to autoimmunity has gained attention, this remains an active area of research and many questions are still unanswered.

• Obesity – Excess body fat isn’t just a storage site for energy. It produces inflammatory chemicals that may influence immune function over time.

• Chronic stress – While stress doesn’t directly cause autoimmune disease, prolonged periods of physical or emotional stress may influence immune regulation in susceptible individuals.

• Environmental exposures – Factors such as air pollution, certain chemicals and occupational exposures are also being investigated for their potential role.

What I find fascinating is that no two people’s stories are exactly the same.

One person may develop Hashimoto’s after a viral infection. Another may have a strong family history. Someone else may never identify a trigger at all.

This is why I think it’s important to be cautious of anyone claiming they’ve discovered the cause of autoimmune disease or the cure. The immune system is incredibly complex, and while we’ve learned a huge amount over the last decade, there is still so much we don’t know.

Rather than searching for one single explanation, it’s more helpful to think of autoimmune disease as the result of many different pieces of a puzzle coming together. Some of those pieces, such as our genes, are beyond our control. Others, such as smoking, nutrition, sleep and stress management, are areas where we may be able to positively influence our long term health.

Why are people with one autoimmune disease more likely to develop another?

One question I often hear is:

“If I already have Hashimoto’s, am I more likely to develop another autoimmune disease?”

The short answer is yes.

That doesn’t mean it will happen, but research consistently shows that people with one autoimmune disease have a higher risk of developing a second, and sometimes even a third.

A large population study published in 2023, involving more than 22 million people, found that having one autoimmune disease significantly increased the likelihood of developing another. The researchers concluded that many autoimmune conditions share common biological pathways, helping to explain why they often occur together.

So why does this happen?

Remember the concept of immune tolerance we talked about earlier?

In a healthy immune system, specialised immune cells learn to recognise the difference between your own tissues and genuine threats. This process keeps your thyroid, joints, skin, nervous system and other organs safely off limits.

When that tolerance breaks down, the immune system mistakenly identifies healthy tissue as something it needs to attack.

The important thing to understand is that the immune system doesn’t suddenly become interested in just one organ.

The same combination of genetics, immune dysregulation and environmental influences that contributed to one autoimmune disease may also increase susceptibility elsewhere in the body. The immune system is still making the same mistake, it’s simply targeting a different tissue.

This is why certain autoimmune diseases are frequently seen together. For example, people with Hashimoto’s are more likely than the general population to develop conditions such as coeliac disease, pernicious anaemia, vitiligo, type 1 diabetes and, less commonly, rheumatoid arthritis or Sjögren’s syndrome.

When I started reading about this, my mind immediately did what I suspect many of yours would do.

“My elbows have been aching lately... I must be developing rheumatoid arthritis.”

Was that a logical conclusion?

Probably not.

Was it a very human one?

Absolutely.

When you’ve spent years living with an autoimmune disease, it’s easy to become hyperaware of every new ache, pain or symptom. Suddenly, every niggle feels significant.

The reality is that elbow pain alone tells us very little.

There are countless explanations that are far more common than rheumatoid arthritis, especially if you’re physically active. Tendon irritation, overuse, changes in training volume, poor exercise technique, reduced recovery or simply sleeping in an awkward position can all cause very similar symptoms.

Rheumatoid arthritis usually presents with a much broader pattern. Early symptoms often include persistent joint pain, swelling, warmth and stiffness, particularly in the small joints of the hands and feet. The stiffness is typically worse first thing in the morning and often lasts more than an hour, rather than easing within a few minutes. Even then, these symptoms don’t automatically mean someone has rheumatoid arthritis, which is why assessment by a healthcare professional is so important.

For now, I’m keeping an eye on my elbows, modifying the exercises that aggravate them and reminding myself not to catastrophise every new symptom.

Curiosity is useful.

Jumping straight to the worst case scenario usually isn’t.

Can we reduce our risk?

After reading everything we’ve covered so far, you might be wondering:

“So... is there anything I can actually do?”

We can’t currently change the genes we inherited (outside of highly specialised gene-editing therapies that are still in their infancy for autoimmune diseases). What we can influence is how some of those genes are expressed.

This is the fascinating field of epigenetics. Our diet, sleep, physical activity, smoking, stress, environmental exposures and even our gut microbiome can all influence the chemical signals that regulate whether certain genes become more or less active.

Epigenetics doesn’t mean we can switch autoimmune disease on or off at will, but it does remind us that our genes are not always our destiny. While our DNA provides the blueprint, our lifestyle and environment help shape how that blueprint is read.

What we can do is focus on the factors that are known to support both our immune system and our overall health.

🥗 Nourish your immune system

Food can’t “cure” autoimmune disease, but it does provide the building blocks your immune system relies on every single day.

Aim for a diet centred around whole, minimally processed foods, with plenty of colourful fruit and vegetables, good quality protein, healthy fats and fibre. These foods help support the gut microbiome, reduce the risk of nutrient deficiencies and provide the vitamins, minerals and antioxidants your immune cells need to function normally. This is one reason why the Mediterranean diet continues to be associated with reduced inflammation and better long-term health outcomes.

I’d also highly recommend a strict elimination diet such as AIP for 4-6 weeks to identify potential food triggers, commons ones are gluten, dairy & soy.

This doesn’t necessarily mean those foods are causing the autoimmune disease itself, but it may improve symptom management in certain individuals.

💪 Keep moving

Regular movement is one of the most effective ways to support long term health.

Strength training helps preserve muscle mass, supports bone health and improves insulin sensitivity, while walking, stretching and mobility work all contribute to cardiovascular health and joint function.

The key is consistency rather than extremes. Exercising until you’re exhausted every day isn’t necessarily better than moving regularly in a way your body can recover from.

😴 Protect your sleep

Sleep is one of the most underrated pillars of immune health.

While we sleep, the body carries out essential repair processes and many of the chemical signals that help regulate immune function are released.

We all have the occasional restless night, but making good quality sleep a priority as often as possible is one of the best investments you can make in your long term health.

🧘 Manage stress where you can

Stress doesn’t directly cause autoimmune disease.

If it did, we’d all have one.

However, chronic stress can influence many of the systems that interact with the immune system, including our hormones, sleep, gut health and inflammatory pathways.

That’s why I think managing stress isn’t about trying to eliminate it completely. It’s about building enough recovery into our lives to help our nervous system feel safe again.

For some people that’s meditation. For others it’s walking the dog, spending time in nature, strength training, gardening, reading a book, laughing with friends or simply saying “no” a little more often.

Whatever genuinely helps you switch off is worth making time for.

🚭 Avoid smoking

If there’s one lifestyle factor with consistently strong evidence behind it, it’s smoking.

Smoking has been linked to an increased risk of developing several autoimmune diseases, particularly rheumatoid arthritis and lupus, and can also worsen disease progression in some people who already have these conditions.

Quitting isn’t easy, but it’s one of the most powerful steps you can take for your immune system and your health as a whole.

⚕️ Work with a specialist

Finally, don’t underestimate the value of regular medical follow up. Whether you chose to see your GP, a private specialist or a functional practitioner.

Make routine blood tests and let your healthcare team know if you develop persistent new symptoms that don’t have an obvious explanation.

Not every ache, pain or bout of fatigue means something serious is happening, but equally, it’s important not to ignore symptoms that continue or gradually worsen over time.

💊 Nutrients with the strongest evidence

Selenium

Selenium is probably the nutrient with the best evidence for Hashimoto’s thyroiditis.

Several randomised controlled trials and systematic reviews have found that supplementing with 100–200 micrograms per day may reduce thyroid peroxidase antibodies (TPOAb) in some people, particularly those who are selenium deficient.

It’s worth remembering, however, that more isn’t better. Selenium can become toxic in high doses, so supplementation should be discussed with a healthcare professional.

Vitamin D

Vitamin D plays an important role in immune regulation.

Low vitamin D levels are common in people with autoimmune diseases, including Hashimoto’s. Some studies suggest correcting a deficiency may help improve immune function and could modestly reduce thyroid antibody levels, although the evidence is still evolving.

If you’re considering supplementation, I recommend testing your vitamin D level first wherever possible.

Myo-Inositol

Myo-inositol is a naturally occurring compound involved in cell signalling.

When combined with selenium, several studies have shown improvements in thyroid stimulating hormone (TSH) levels and reductions in thyroid antibodies in people with subclinical hypothyroidism and Hashimoto’s thyroiditis.

Black seed oil (Nigella sativa)

Black seed oil has been used traditionally for centuries and has attracted growing scientific interest because of its anti-inflammatory and antioxidant properties.

A handful of small clinical trials have reported improvements in thyroid function and reductions in thyroid antibody levels in people with Hashimoto’s following supplementation. While these findings are promising, the evidence is still limited and further high-quality research is needed before it can be routinely recommended.

Final thoughts

When I was first diagnosed with Hashimoto’s, I thought I simply had a thyroid condition. It wasn’t until years later that I truly understood I was living with an autoimmune disease and what that actually meant.

While there’s still so much we don’t know about why autoimmune diseases develop, we’ve learnt enough to know that our health isn’t defined by our genes alone. Every nutritious meal, every strength training session, every good night’s sleep and every moment we spend looking after ourselves is an investment in our future health.

Having one autoimmune disease doesn’t mean you’re destined to develop another. It simply means it’s worth understanding your body, paying attention to changes and working with your healthcare team if something doesn’t feel right.

Knowledge shouldn’t leave us feeling frightened. It should leave us feeling empowered.

I'd love to hear from you. Have you ever found yourself overanalysing a new symptom because of your autoimmune condition? Or has your diagnosis made you more in tune with your body than you were before?

Leave a comment

For years, I’d always described my digestive system as... fairly normal.

I wasn’t someone who could eat absolutely anything without consequence, but I also wasn’t constantly thinking about my gut. Like many people with an underactive thyroid, I was prone to constipation from time to time, but because I’d experienced it for so long, I simply assumed that was just my normal. I didn’t really question it.

Then, earlier this year, everything changed.

Almost overnight, constipation turned into persistent diarrhoea that lasted for more than four months. There were days when I couldn't stray too far from a toilet and I was also dealing with terrible nausea. I developed tenderness beneath my ribs and across my upper abdomen, bloating became much more frequent and I started noticing that foods I’d previously tolerated didn’t always seem to agree with me.

It was frustrating.

It was uncomfortable.

And, if I’m honest, it was quite worrying.

As a nutritional therapist, it’s easy to feel like you should have all the answers. Yet I found myself asking the very same question many of my clients asked:

“Why is this happening?”

Looking for answers

Like most people would, I booked an appointment with my GP.

Over the following weeks I had several investigations, including multiple stool samples to check for bacterial and parasitic infections, faecal calprotectin (a marker of intestinal inflammation), faecal elastase (to assess pancreatic enzyme function), faecal fat testing (to look for fat malabsorption) and routine blood tests to rule out more serious underlying conditions such as coeliac disease, anaemia and signs of inflammation.

Thankfully, everything came back reassuring.

There was no evidence of inflammatory bowel disease.

No obvious infection.

No concerning abnormalities in my blood tests.

The conclusion?

Irritable Bowel Syndrome (IBS).

Like many people diagnosed with IBS, I was offered medication to help manage the symptoms. Depending on the type of IBS someone has, this might include medicines such as loperamide (Imodium) for diarrhoea, mebeverine or hyoscine butylbromide (Buscopan) to reduce bowel spasms and abdominal pain, or omeprazole if upper abdominal discomfort or acid-related symptoms are suspected.

Whilst I’m incredibly grateful for our NHS and the care I’ve received, I found myself asking another question.

But what’s causing it?

Modern medicine is excellent at identifying serious disease and ruling out dangerous conditions. That’s incredibly important. But once those have been excluded, IBS is often treated as a functional disorder, meaning the bowel isn’t working quite as it should, even though there isn’t obvious structural damage.

As someone who’s always been interested in root-cause medicine, I wasn’t quite ready to stop there.

Looking back

When I sat down and really thought about when my symptoms began, a pattern started to emerge.

Every New Year, I like to press the reset button. I stop drinking alcohol, eat more simply, exercise consistently, remove social media and generally focus on looking after myself for six weeks or more. Afterwards, I’d celebrated with friends by eating and drinking far more than usual in one sitting. I remember feeling incredibly uncomfortable that evening, but I didn’t think too much of it at the time.

What started as worsening constipation gradually evolved into persistent diarrhoea over the following months.

Was that one meal entirely responsible?

Probably not.

I suspect it was simply the tipping point.

Because when I looked back over the previous few years, I realised there had been plenty of subtle clues I’d ignored.

The bloating after meals.

The trapped wind that would often appear later in the day.

The occasional abdominal tenderness.

Eating too quickly.

Skipping meals because I’d been busy, then eating a huge dinner in the evening.

Living with a gallstone, which I know can already make digesting larger, fattier meals more challenging.

Individually, none of these things seemed particularly significant.

Together? They painted a much clearer picture.

IBS isn’t actually one condition

One of the biggest misconceptions a lot of people have is thinking IBS is a diagnosis in itself.

In reality, IBS is an umbrella term describing a collection of digestive symptoms rather than a single disease. Two people with IBS may have completely different underlying triggers and require very different approaches to managing their symptoms.

In this article, we’ll explore the different types of IBS, how it differs from other digestive conditions such as inflammatory bowel disease and diverticular disease, why identifying your own triggers matters so much, and the practical steps I’ve been taking to understand what my gut has been trying to tell me.

What actually is IBS?

If you’ve recently been diagnosed with IBS, you’re certainly not alone. It’s estimated that around 10–15% of adults worldwide experience symptoms of Irritable Bowel Syndrome, making it one of the most common digestive disorders seen in primary care.

Despite how common it is, IBS is still widely misunderstood.

Unlike conditions such as Crohn’s disease or ulcerative colitis, IBS doesn’t cause visible inflammation, ulcers or permanent damage to the bowel. That’s why blood tests, stool tests and scans often come back completely normal, even though symptoms can be very real and have a huge impact on quality of life.

Rather than being a disease itself, IBS is considered a disorder of gut function. In simple terms, the digestive tract isn’t working as efficiently as it should.

Researchers now believe IBS develops because of several factors working together, including:

• Changes in communication between the gut and the brain (the gut-brain axis)

• Alterations in the gut microbiome

• Increased sensitivity of the digestive tract (known as visceral hypersensitivity)

• Changes in how quickly food moves through the bowel

• Food intolerances and dietary triggers

• Previous gut infections

• Chronic stress and nervous system dysregulation

This also explains why there isn’t one single treatment that works for everyone.

For one person, reducing stress might dramatically improve symptoms. For another, identifying food intolerances makes the biggest difference.

Someone else may discover their gut symptoms are linked to hormones, gallbladder function or even certain medications.

Understanding your own triggers is the key.

🚽 IBS-D (Diarrhoea predominant)

Typical symptoms

• Frequent loose stools

• Urgency

• Feeling like you can’t stray far from a toilet

• Abdominal cramping

• Bloating

• Relief after opening your bowels

This is the type I’ve recently been diagnosed with.

What causes it?

Researchers believe IBS-D may involve:

• Food moving through the gut too quickly.

• Changes in the gut microbiome.

• Increased sensitivity of the bowel.

• Excess bile acids reaching the colon in some people.

• Stress activating the gut-brain axis.

Interestingly, around one in ten cases of IBS develop after a bout of food poisoning or gastroenteritis, known as post-infectious IBS.

What may help?

According to the evidence:

✔️ Low FODMAP diet

✔️ Stress management

✔️ Soluble fibre (introduced slowly)

✔️ Peppermint oil capsules

✔️ Regular meal timings

✔️ Avoiding large, high-fat meals if they’re a trigger

Medications may include:

• Loperamide (Imodium)

🧱 IBS-C (Constipation predominant)

Typical symptoms

• Hard stools

• Infrequent bowel movements

• Feeling like you haven’t emptied properly

• Straining

• Bloating

• Trapped wind

This was probably closer to my “normal” for years.

What causes it?

Usually the bowel is moving more slowly than expected.

Water continues to be absorbed from the stool, making it harder and more difficult to pass.

Stress, dehydration, inactivity and low fibre intake can all contribute.

What may help?

✔️ Adequate hydration

✔️ Gentle movement every day

✔️ Gradually increasing soluble fibre

✔️ Kiwi fruit (good evidence!)

✔️ Magnesium Citrate (for some people)

Common medications:

• Macrogol

• Lactulose

• Senna (short-term)

🔄 IBS-M (Mixed IBS)

Typical symptoms

Alternating between:

• Constipation

• Diarrhoea

Sometimes within the same week.

This is incredibly frustrating because advice that helps one symptom may worsen the other.

Current understanding

The bowel appears to fluctuate between moving too slowly and too quickly.

Hormones, stress, food triggers and the menstrual cycle often influence symptoms.

Management

Usually involves:

✔️ Identifying personal food triggers

✔️ Regular meals

✔️ Stress reduction

✔️ Individualised nutrition

❓ IBS-U (Unclassified)

Not everyone fits neatly into the other categories.

Symptoms may include:

• Bloating

• Pain

• Trapped wind

• Urgency

without predominantly constipation or diarrhoea.

This highlights why IBS is so individual.

🧠 The Gut-Brain Connection

One area of IBS research that’s really fascinated me is the gut-brain axis.

Your gut and brain are constantly communicating through nerves, hormones and immune signals.

When we’re stressed, anxious or under prolonged pressure, that communication changes.

For some people this speeds the gut up.

For others it slows everything down.

This helps explain why stressful periods often trigger digestive symptoms, even when nothing else has changed.

Scientists now know the gut contains over 100 million nerve cells, often referred to as our “second brain.”

🦠 The Gut Microbiome

Another exciting area of research is the trillions of bacteria living inside our intestines.

A healthy microbiome helps:

🥗 Digest food

🦠 Train the immune system

🧠 Produce neurotransmitters

🔥 Regulate inflammation

People with IBS often show differences in their gut bacteria compared with healthy individuals.

Researchers still don’t know whether this causes IBS or develops because of IBS, but it’s an exciting area of ongoing research.

🍽️ Common food triggers

Everyone is different, but common triggers include:

🧅 Onion

🧄 Garlic

🥛 Dairy

🌾 Wheat

🍎 High-FODMAP fruits

🍬 Sugar alcohols (xylitol, sorbitol, mannitol)

🍺 Alcohol

☕ Caffeine

🌶️ Spicy foods

🍟 Very fatty meals

This doesn’t mean these foods are “bad.”

It simply means some people struggle to digest them.

🌿 Lifestyle factors that often help

Research consistently supports:

🚶 Regular walking

🏋️ Strength training

🧘 Stress management

😴 Prioritising sleep

🍽️ Eating more slowly

🕒 Consistent meal timings

💧 Adequate hydration

🍽️ Smaller meals if large meals worsen symptoms

So what do I think contributed to my IBS?

After thinking about this a lot over the past few months, I don’t believe there was one single cause.

I think it was a combination of factors that had been building over time until my digestive system reached a point where it simply couldn’t compensate anymore.

The diarrhoea may have felt like it appeared overnight, but when I really started reflecting on the years leading up to it, there were plenty of signs that my gut hadn’t been as happy as I’d convinced myself it was.

I’d almost normalised them.

🍽️ Eating far too quickly

If there’s one habit I’ve had for as long as I can remember, it’s rushing my meals.

I’ve always been the first person to finish eating.

Lunch between meetings.

Dinner after getting home from work when I’m starving.

Hardly chewing my food before swallowing it.

It sounds so simple, but digestion starts in the mouth.

Chewing breaks food down mechanically, mixes it with digestive enzymes in saliva and signals the stomach to prepare for what’s coming next. When we inhale our food, that whole process becomes much less efficient.

Now I’m making a conscious effort to slow down, chew properly and actually enjoy my meals instead of treating them as another task to tick off.

It’s harder than I expected!

⏰ My meal timings haven’t helped either

Another habit I’ve been guilty of is leaving far too long between meals.

If work gets busy, I can easily go several hours without eating before having one large meal later in the day.

I’ve done this for years.

Unfortunately, my digestive system doesn’t seem to appreciate that approach.

Large meals place much greater demand on the stomach, pancreas and gallbladder all at once. For someone with a history of digestive issues, that’s probably not ideal.

These days I’m trying to be much more consistent.

Smaller meals.

Less rushing.

More listening to hunger cues instead of waiting until I’m absolutely ravenous.

🪨 The forgotten gallstone

I’ve had a gallstone since I was around twenty years old.

Apart from the occasional painful flare-up, it’s mostly sat in the background, so I rarely gave it much thought. Until now.

The gallbladder stores bile, which helps us digest fats and also plays an important role in maintaining a healthy gut microbiome.

Whilst there’s no way of knowing exactly how much my gallstone has contributed to my symptoms, it would be naïve to ignore it completely.

It’s another piece of the puzzle.

🦠 What about my microbiome?

The more I read about the gut microbiome, the more fascinating it becomes.

We’re home to trillions of bacteria, fungi and other microorganisms that influence everything from digestion and immunity to inflammation and even our mood.

The composition of that microbiome isn’t fixed either.

It changes throughout our lives.

Diet, alcohol, travel, illness, stress, sleep, antibiotics, infections and medications can all influence the balance of bacteria living in our gut.

Over the past few years, I’ve experienced quite a few of those.

Could my microbiome have gradually shifted?

Possibly.

There are some great enhanced stool tests out there that can take a deep dive into your biome and identify potential imbalances but they’re generally quite expensive and you need someone qualified to interpret them and help with next steps. One test that has really caught my attention recently is Gut Map DX and I’m excited to say I’ll be doing some training with them to learn more about the tests they offer.

😮‍💨 Stress is part of the picture too

Whenever people hear the words “gut-brain axis”, they sometimes assume IBS is simply caused by stress.

It’s much more complicated than that.

Stress doesn’t magically create IBS.

But it can influence how the digestive system functions.

I’ve had plenty going on over the past couple of years.

Building Thyroid-Friendly Living alongside a full-time job.

Changing my thyroid medication.

Travelling.

Relationship stress.

Trying to grow a business whilst still making time for friends, family and the gym.

Individually, none of these things felt overwhelming.

Collectively, they probably placed more demand on my nervous system than I realised.

When we’re constantly switched on, digestion often becomes less of a priority.

That doesn’t mean stress caused my IBS. I just don’t think it helped.

🥬 Why I’m finally trying Low FODMAP

Ironically, despite being a nutritional therapist, Low FODMAP was one diet I’d never felt the need to explore.

Until now.

After four months of diarrhoea, multiple stool tests, normal blood work and no obvious explanation, I reached the point where I wanted some answers instead of simply managing symptoms.

Low FODMAP isn’t about cutting foods out forever.

It’s a structured elimination protocol designed to identify fermentable carbohydrates that may be contributing to IBS symptoms before carefully reintroducing them one at a time.

I’ve already worked out that garlic and onions are, sadly, two of my biggest triggers.

As someone who loves cooking, that’s been a slightly heartbreaking discovery!

Over the next four weeks I’ll be following the protocol properly, documenting how I feel and then gradually challenging different foods to see what my body tolerates.

I’m hoping it’ll help me understand my gut a little better.

Final thoughts

If you’d asked me six months ago whether I thought I’d ever be writing an article about my bowel habits, I’d probably have laughed.

Yet here we are.

The funny thing is, I almost didn’t write this because talking about digestion still feels surprisingly personal.

But then I remembered how many times I’ve searched the internet and trawled through books to find the answer.

If this article helps even one person realise that they don’t have to simply “put up with” ongoing digestive symptoms, it’ll have been worth sharing.

I’m still very much figuring this out.

I don’t know exactly what’s causing my IBS.

I don’t know whether Low FODMAP will answer all my questions.

But I do know this:

Being curious about my body has been far more helpful than ignoring it.

And I’ll be taking you along for the journey.

Our digestive system works incredibly hard for us every single day. I think it deserves a little more kindness, patience and curiosity than we often give it.

I’d love to hear from you...

Have you ever been diagnosed with IBS or struggled with ongoing digestive symptoms?

What made the biggest difference for you? Was it changing your diet, reducing stress, improving your eating habits or something completely unexpected?

👇 Share your experience in the comments. Your story might be exactly what myself or someone else needs to read today. 💛

Leave a comment

If you’ve ever typed “best diet for under active thyroid” into Google, you’ve probably found yourself more confused than when you started.

One person tells you to avoid all grains.

Another swears by eating more wholegrains.

Some insist everyone with Hashimoto’s should give up dairy, whilst others happily eat Greek yoghurt every day.

Then there’s Paleo, Autoimmune Protocol (AIP), Mediterranean, Low FODMAP, ketogenic... the list goes on.

It’s no wonder so many women feel overwhelmed.

I know I certainly did.

As both a nutritional therapist and someone living with Hashimoto’s, I’ve spent years trying to understand what actually helps, not just what social media says should help.

Like many people, I’ve experimented with different ways of eating over the years. I’ve followed a Paleo style diet, completed six weeks of the Autoimmune Protocol, eaten gluten free for long periods and naturally gravitated towards a Mediterranean style of eating. Even during my nutritional therapy training, there was a strong emphasis on plant based nutrition as the healthiest approach overall.

Whilst I completely understand why that recommendation exists, I also learned very quickly that no single diet works for everybody.

For me, legumes such as chickpeas, lentils and beans simply don’t agree with my digestive system. They leave me bloated and dealing with trapped wind for days. Other people discover they’re sensitive to nightshades like tomatoes, peppers, aubergines or paprika. Some tolerate dairy perfectly well, whilst others notice a dramatic improvement when they remove it.

This is exactly why elimination diets such as Low FODMAP or AIP can sometimes be so useful. They’re not designed to become lifelong diets. They’re structured tools that help identify whether certain foods are contributing to symptoms before carefully reintroducing them one at a time.

When I completed AIP, I didn’t uncover any obvious trigger foods during the reintroduction phase. What I did notice, however, was how much better I felt eating fewer ultra processed foods and less refined sugar, whilst keeping dairy and gluten to a minimum.

That isn’t particularly surprising.

Many of the foods I naturally feel my best eating today overlap with what we know about one of the world’s most researched dietary patterns: the Mediterranean diet. Plenty of vegetables, quality protein, oily fish, extra virgin olive oil, fruit, herbs, nuts, seeds and minimally processed foods make up the foundation of my meals. It’s not perfect every day, but it’s realistic, enjoyable and sustainable.

Interestingly, the Mediterranean diet has been ranked the best overall diet by nutrition experts for eight consecutive years because of its strong evidence for improving long term health, heart health and sustainability.

It’s also worth looking beyond food alone. Some of the longest living populations in the world, often referred to as the Blue Zones, don’t simply eat well. They move naturally throughout the day, prioritise strong social connections, manage stress, have a sense of purpose and eat mostly whole, minimally processed foods. In Mediterranean Blue Zones such as Ikaria in Greece and Sardinia in Italy, meals are rich in vegetables, olive oil, beans, whole grains and fish, but lifestyle appears to be just as important as diet itself.

The question isn’t really “Which diet is best?”

It’s...

“Which way of eating helps you feel your best, supports your thyroid, nourishes your body and is realistic enough to maintain for years rather than weeks?”

Because that’s where real health begins.

🌿 Mediterranean Diet

What is it?

The Mediterranean diet isn’t really a diet at all. It’s a traditional way of eating based on countries bordering the Mediterranean Sea, including Greece, Italy and parts of Spain.

It focuses on:

• Vegetables

• Fruit

• Beans and legumes

• Whole grains

• Fish and seafood

• Extra virgin olive oil

• Nuts and seeds

• Moderate dairy

• Very little ultra-processed food

Who may benefit?

Almost everyone.

It’s particularly well researched for:

❤️ Heart disease

🧠 Brain health

🔥 Reducing chronic inflammation

⚖️ Type 2 diabetes

🌱 Healthy ageing

What does the research say?

The Mediterranean diet has consistently been ranked as one of the healthiest dietary patterns in the world.

Research suggests it is associated with:

• lower cardiovascular disease

• reduced all-cause mortality

• improved metabolic health

• lower inflammatory markers

Although there isn’t a specific “thyroid diet”, many practitioners favour Mediterranean-style eating because of its emphasis on anti-inflammatory whole foods.

Drawbacks

Some people with IBS may struggle with:

• onions

• garlic

• chickpeas

• lentils

• beans

I certainly do.

It also isn’t a high-protein diet unless you intentionally prioritise protein sources.

My thoughts

This is the style of eating I naturally follow today because it’s realistic, flexible and sustainable. I just replace the bean, legumes etc with good quality animal protein due to not tolerating them well and I feel better hitting around 120g of protein a day, especially as I strength train regularly.

🥩 Paleo

What is it?

Paleo aims to mimic how our hunter-gatherer ancestors may have eaten.

Typically includes:

✅ Meat

✅ Fish

✅ Eggs

✅ Vegetables

✅ Fruit

✅ Nuts

✅ Seeds

Avoids:

❌ Grains

❌ Dairy

❌ Legumes

❌ Refined sugar

Who may benefit?

People looking to reduce:

• ultra-processed foods

• refined carbohydrates

• added sugar

Some people with autoimmune conditions also report symptom improvements.

Research

Studies suggest Paleo may improve:

• insulin sensitivity

• blood sugar

• weight

• triglycerides

However, evidence specifically for Hashimoto’s remains limited.

Drawbacks

Can become:

• restrictive

• expensive

• difficult socially

My thoughts

I enjoyed Paleo and found it surprisingly easy to follow, but it wasn't without its challenges. Eating at friends' houses or dining out became much more difficult, and I don't think everyone needs to avoid grains indefinitely. It's also relatively low in carbohydrates, which I used to believe were the reason I was gaining weight. Over the years, I've completely changed my perspective. Carbohydrates provide an important source of energy, particularly for an active lifestyle, and many people feel and perform better when they're included appropriately. These days, I'd be more inclined to take inspiration from Paleo by focusing on whole, minimally processed foods rather than following it rigidly.

🍠 Autoimmune Protocol (AIP)

What is it?

Think of AIP as Paleo with even more foods temporarily removed.

It excludes:

• eggs

• dairy

• grains

• legumes

• nuts

• seeds

• coffee

• alcohol

• nightshades

It is not intended as a lifelong diet.

Instead it’s an elimination protocol.

Who may benefit?

People with autoimmune conditions who suspect food sensitivities.

Research

Small studies in inflammatory bowel disease and Hashimoto’s suggest improvements in:

• quality of life

• inflammatory symptoms

• fatigue

However, evidence is still emerging.

Drawbacks

Very restrictive.

Can become stressful.

Risk of nutritional deficiencies if followed long term.

My thoughts

I completed six weeks.

Although I didn't identify any obvious trigger foods during the reintroduction phase, the experience taught me a huge amount about my eating habits and encouraged me to significantly reduce sugar and ultra processed foods. If you have an autoimmune condition and continue to struggle with symptoms despite having strong lifestyle foundations in place, I do think AIP is worth discussing with a qualified practitioner. It's undoubtedly the most restrictive diet I've tried, but as a short-term elimination protocol, it can be an incredibly powerful way of identifying hidden food triggers. The six weeks of commitment could provide answers that change the way you eat and feel for years to come.

🥬 Low FODMAP

What is it?

This diet reduces specific fermentable carbohydrates that can trigger digestive symptoms.

It isn’t about inflammation.

It’s about gut fermentation.

Who may benefit?

People with:

• IBS

• bloating

• trapped wind

• diarrhoea

• constipation

Research

One of the best-supported dietary interventions for IBS.

Around 70% of IBS sufferers experience symptom improvement.

Drawbacks

Should only be followed for around 4 to 6 weeks before reintroducing foods.

Long-term restriction may negatively affect the gut microbiome.

My thoughts

Until this year, I'd never felt the need to try a Low FODMAP diet. Despite living with Hashimoto's and bouts of constipation on/off, my digestion had generally been pretty good. Then, seemingly out of nowhere, I developed IBS symptoms and spent months dealing with diarrhoea, bloating and urgency whilst trying to get to the bottom of it. After stool tests and ruling out more serious causes, my next step is to trial a Low FODMAP diet for four weeks before gradually reintroducing foods to identify any triggers.

I already know that garlic and onions are, sadly, two of my biggest triggers. As someone who loves cooking, that's not the easiest discovery, but if making a few dietary swaps means a happier gut, it's a compromise I'm willing to make.

It’s a diagnostic tool, not a forever diet.

🌾 Gluten Free

What is it?

Simply removing gluten-containing grains:

• wheat

• barley

• rye

Who may benefit?

Definitely:

• coeliac disease

Possibly:

• non-coeliac gluten sensitivity

Some people with Hashimoto’s also report feeling better.

Research

Current evidence does not support everyone with Hashimoto’s removing gluten.

However, those with coeliac disease are significantly more likely to develop autoimmune thyroid disease.

If you have digestive symptoms, it’s worth discussing coeliac testing with your GP before removing gluten, as testing is most accurate while you’re still eating it.

Drawbacks

Many gluten-free products are:

• lower in fibre

• lower in protein

• more processed

My thoughts

Personally, I choose to eat a predominantly gluten-free diet, with the exception of sourdough (yum 😋) which is naturally lower in gluten, and it’s one of the dietary changes I’ve maintained over the years.

This is partly because I’ve read extensively on the topic and followed the work of thyroid specialists such as Dr Isabella Wentz, who advocates removing gluten for many people with Hashimoto’s. One of the proposed reasons is a concept known as molecular mimicry. Gluten contains a protein called gliadin, which some researchers believe may share similarities with thyroid tissue. In susceptible individuals, it’s been proposed that this could contribute to the immune system mistakenly targeting the thyroid. Whilst this theory is biologically plausible and continues to be researched, the evidence isn’t yet conclusive, and it doesn’t appear to affect everyone in the same way.

For me, eating less gluten has genuinely made a difference. I feel less bloated, my digestion is happier and, combined with reducing refined sugar and ultra processed foods, it’s become a sustainable way of eating that suits my body. That doesn’t mean everyone with Hashimoto’s needs to eliminate gluten forever, but I do think it’s one dietary change that’s worth exploring if you’re still struggling with symptoms despite having strong lifestyle foundations in place.

🥛 Dairy Free

What is it?

Removing:

• milk

• cheese

• yoghurt

• cream

Who may benefit?

People with:

• lactose intolerance

• dairy allergy

• acne / reoccurring sinus issues

• some digestive symptoms

Research

No evidence suggests everyone with thyroid disease should avoid dairy.

However, dairy may aggravate symptoms in susceptible individuals.

Drawbacks

Potentially lower intake of:

• calcium

• iodine

• protein

unless replaced carefully.

My thoughts

I’ve been predominantly dairy free for well over a decade, although a couple of years ago I reintroduced Yeo Valley organic Greek yoghurt (the absolute best!) and grass fed butter. Interestingly, neither seemed to cause any obvious symptoms and they’ve become regular staples in my diet.

That said, with my recent IBS diagnosis, I’m keeping an open mind. Dairy may not have been an issue for me in the past, but our bodies change over time and food tolerances can too. As part of my Low FODMAP journey, I’ll be removing dairy again for at least four weeks before carefully reintroducing it. It’s the only way I’ll know for certain whether it’s contributing to my symptoms rather than simply guessing.

One of the reasons dairy is often discussed in relation to thyroid health is because lactose intolerance appears to be more common in people with Hashimoto’s than in the general population. For those who are lactose intolerant, consuming dairy can lead to bloating, diarrhoea and poor absorption of nutrients, all of which can place additional stress on the body.

There’s also interest in whether proteins found in dairy, particularly casein and whey, may provoke an immune response in some susceptible individuals. Whilst the research is still evolving and this certainly doesn’t apply to everyone, some people with autoimmune conditions report improvements in digestive symptoms, skin health and overall wellbeing after reducing or removing dairy.

🌱 Plant Based

What is it?

Centres around:

• vegetables

• fruit

• legumes

• grains

• nuts

• seeds

Some include fish or dairy.

Others are fully vegan.

Who may benefit?

Research supports plant-rich diets for:

• cardiovascular health

• diabetes prevention

• longevity

Research

Plant-rich diets consistently perform well for long-term health.

However, careful planning is important as well as needing a keen interest in learning to cook them in a variety of ways to keep meals tasty and new.

Drawbacks

Potential deficiencies include:

• vitamin B12

• iron

• zinc

• iodine

• omega-3

• protein

especially for women with thyroid disorders.

My thoughts

I eat plenty of plants.

I’m just not someone who thrives on a predominantly plant-based diet because I feel much better including animal protein.

🍖 Carnivore

What is it?

An animal-food-only diet.

Typically includes:

• meat

• eggs

• fish

• animal fats

Some people include dairy.

Who may benefit?

Some people report improvements in:

• autoimmune symptoms

• IBS

• blood sugar

However, most evidence is anecdotal.

Research

Very limited.

There are currently no high-quality long-term studies supporting the carnivore diet for thyroid disease.

Drawbacks

Potential concerns include:

• fibre intake

• gut microbiome diversity

• nutrient balance

• long-term sustainability

My thoughts

I understand why some people experiment with carnivore, particularly after years of digestive problems.

Personally, I enjoy the diversity of vegetables, herbs, fruit and healthy fats too much to ever see this as a long-term way of eating.

Final thoughts

If there’s one thing I hope you take away from this article, it’s that there isn’t one perfect diet for thyroid health.

Despite what social media might have you believe, no single way of eating works for everybody.

Some people thrive on a Mediterranean diet, whilst others notice a significant improvement after removing gluten or following a short-term elimination protocol like AIP or Low FODMAP. Others can happily eat foods that someone else reacts badly to.

That’s why I believe nutrition should always be personalised.

Your symptoms.

Your lifestyle.

Your preferences.

Your health history.

They all matter.

After years of experimenting with different dietary approaches, I’ve realised that the biggest improvements in my health haven’t come from chasing the latest trend. They’ve come from building strong foundations that I can actually maintain.

For me, that looks like:

🥗 Plenty of colourful vegetables

🥩 Prioritising protein at every meal

🐟 Eating oily fish regularly

🥑 Healthy fats such as olive oil and avocado

🍓 Limiting ultra processed foods and refined sugar

🍫 Enjoying treats without guilt, but naturally gravitating towards healthier alternatives that leave me feeling good afterwards.

🏋️ Strength training consistently

😴 Prioritising sleep and recovery

💛 Being kind to myself when life isn’t perfect

Do I still enjoy holidays, meals out and the occasional treat?

Absolutely.

Health isn’t about eating perfectly every single day.

It’s about making choices that support your body most of the time whilst still leaving room to enjoy your life.

If you’re considering making significant dietary changes, particularly if you have an autoimmune condition or digestive symptoms, I would encourage you to work with a qualified healthcare professional or registered nutrition practitioner where possible. Restrictive diets should be used thoughtfully and with a clear purpose, not out of fear.

At the end of the day, the best diet for thyroid health isn’t the one with the most rules.

It’s the one that gives you enough energy to live your life, supports your symptoms, nourishes your body and is sustainable enough that you can still enjoy Sunday lunch with your family, dinner with friends or your favourite meal on holiday without guilt.

Because health should give us more freedom.

Not less.

I’d love to hear from you...

Have you experimented with different diets since your thyroid diagnosis?

Which one, if any, made the biggest difference to your symptoms? Or have you found that a more balanced approach works best for you?

Share your experience in the comments. You never know who it might help. 💛

Leave a comment

Hi everyone,

For the first time in quite a while, I’m taking a proper break this week.

I’m currently on holiday and giving myself permission to step away from writing, social media and thinking about what to post next.

As much as I love creating content and connecting with this wonderful community, I also believe that rest is productive and that taking time to recharge is an important part of looking after our health.

So there won’t be a new article today, but I’ll be back soon with plenty of fresh ideas, reflections and, no doubt, a few holiday stories too.

Thank you, as always, for reading, commenting and being here. This little corner of the internet means more to me than you probably realise.

Take care of yourselves and I’ll see you very soon.

Joni 💛

Some breakfasts feel like they require far too much effort for the payoff.

This is not one of them.

These banana pancakes are simple, soft, naturally sweet and made with simple ingredients: ripe banana, eggs, cassava flour, tapioca flour and cinnamon. They’re grain-free, nut-free, gluten-free and lower in sugar than most pancake recipes because the sweetness comes mainly from the banana.

They’re the kind of breakfast (or dessert!) that works for adults, children, picky eaters, busy mornings and slower weekend breakfasts. You can make them plain and simple, or turn them into something that feels a bit more special with coconut yoghurt, berries and a drizzle of good-quality maple syrup.

They’re also a nice option if you want something that feels comforting without reaching straight for ultra-processed gluten-free cereals, pastries or high-sugar breakfast foods.

Why this recipe works

These pancakes are simple, but each ingredient has a job.

The banana brings natural sweetness, moisture and softness. It means you don’t need to add sugar into the batter, which makes them a gentler option for breakfast.

The eggs add structure and protein, helping the pancakes hold together while making them more satisfying than a flour-only pancake.

The cassava flour gives body. It helps create that pancake-like texture without needing wheat, oats or nut flours.

The tapioca flour makes the batter lighter and a little springy, so the pancakes don’t feel too dense.

The cinnamon adds warmth and makes them feel naturally sweeter without actually adding more sugar. Natures answer to balancing blood sugars

That’s why they work well for a family breakfast: simple ingredients, familiar flavour, soft texture and easy toppings.

How to eat them

My favourite serving idea would be:

A dollop of coconut yoghurt, a handful of berries and a drizzle of high-quality maple syrup.

That gives you creaminess, freshness, a little extra sweetness and more of a “proper breakfast plate” feeling.

Other ways to serve them:

• with sliced banana and cinnamon

• with coconut yoghurt and stewed apple

• with berries and a spoonful of Greek yoghurt, if tolerated

• with scrambled eggs on the side for extra protein

• with chicken sausages or turkey bacon for a more filling family brunch

• with a little melted dark chocolate or carob drizzle for a weekend version

• cold as a snack box option for children

For younger children, you could make them as mini pancakes and serve them with yoghurt to dip.

Swap ideas

You can adapt these depending on what you tolerate and what you have in the kitchen.

• Cassava flour → use a little more tapioca for a softer, more delicate pancake, but they may be harder to flip

• Tapioca flour → arrowroot starch usually works similarly

• Cinnamon → mixed spice, vanilla or a tiny pinch of ginger

• Coconut milk → water, dairy milk or another milk you tolerate

• Coconut oil → ghee, butter or avocado oil

• Banana → mashed ripe plantain may work, though the texture will be denser

• Maple syrup topping → raw honey, berry compote or stewed apple

For an AIP-style version, the eggs would be the tricky part, so this exact recipe is more autoimmune-friendly than strict elimination-phase AIP. If you tolerate eggs, it’s a lovely simple option.

Texture tips

A few small tweaks make a big difference.

Keep the pancakes small. They flip much more easily.

Use medium-low heat. Too hot and the outside browns before the middle sets.

Let the first side cook properly before flipping. Wait until the edges look set and the underside is golden.

If the batter feels too thick, add a small splash of water or coconut milk.

If the batter feels too thin, add a tiny bit more cassava flour.

Storage

These are best eaten fresh, but they can be made ahead.

Store leftovers in an airtight container in the fridge for up to 2 days.

Reheat gently in a pan, toaster, air fryer or microwave.

You can also freeze them with parchment paper between each pancake, then reheat from frozen.

For lunchboxes or snacks, let them cool fully first so they don’t go soggy.

Final thought

Breakfast/Dessert doesn’t have to be complicated to be nourishing.

Sometimes it can be as simple as one banana, two eggs and a couple of spoonfuls of flour.

These pancakes are soft, familiar, naturally sweet and easy to make for yourself or the family.

They’re just a better-feeling version of a breakfast people already love.

I’ll admit it.

A younger version of me would never have imagined I’d become fascinated by mushrooms.

If someone had told me in my twenties that I’d eventually be researching fungi and drinking mushroom coffee, I’d have laughed.

But living with Hashimoto’s has a funny way of changing your perspective.

When you spend years navigating fatigue, anxiety, brain fog and stress, you become increasingly curious about the things that may support your body and mind in a more holistic way.

That’s exactly how I stumbled across medicinal mushrooms.

No, they haven’t cured my thyroid condition.

No, they’re not magic.

But they have become one of the most fascinating areas of health and nature that I’ve explored over the past few years.

In fact, over the last five years, I’ve attended some incredibly thought provoking talks and watched documentaries by world leading mycologists such as Paul Stamets, Dr Sam Gandy and Merlin Sheldrake. Both have written excellent books and have fascinating interviews and talks available online if you’re curious to learn more.

The deeper I went into learning about fungi, the more I realised they challenge almost everything we think we know about nature, intelligence and interconnectedness.

Mushrooms are much cooler than we give them credit for

When we think of mushrooms, we usually picture the little brown or white caps sitting in the supermarket.

But the mushroom itself is only the fruiting body.

The real magic happens underground.

Beneath our feet lies mycelium, an enormous network of thread like structures called hyphae that can stretch for miles.

Some scientists have referred to this as the “wood wide web” because these underground fungal networks connect plants and trees together, allowing them to exchange nutrients and chemical signals.

Trees have even been shown to use these networks to support weaker trees and seedlings by sharing resources.

Fungi are also nature’s great recyclers.

Without them, our forests would become buried under dead plant matter because fungi play a critical role in breaking down organic material and returning nutrients to the ecosystem.

Some fungi can survive and even thrive in incredibly harsh environments such as the Chernobyl fall out site.

Others have been investigated for their ability to break down plastics, oil and environmental pollutants.

And one of the largest organisms on Earth is actually a fungus.

A honey fungus in Oregon covers nearly four square miles and is thought to be thousands of years old.

And did you know that mushrooms are actually more closely related to animals than plants?

Unlike plants, they don’t photosynthesise. Instead, they obtain nutrients from organic matter in their environment, much like we do.

The more I learn about fungi, the more I realise they’re an entire kingdom of life that we’re only just beginning to appreciate.

Perhaps that's one reason medicinal mushrooms appeal to me so much. They're not simply supplements. They're part of an extraordinary kingdom of life that quietly underpins much of the world around us.

So when I discovered that certain mushrooms had been used medicinally for thousands of years, my curiosity was immediately piqued.

Medicinal mushrooms are nothing new

Whilst medicinal mushrooms have become incredibly popular recently, they’ve actually been used for thousands of years.

Traditional Chinese Medicine and Japanese medicine have used mushrooms therapeutically for over 2,000 years.

Ancient practitioners recognised that certain mushrooms appeared to support energy, resilience, longevity and recovery long before we understood concepts such as antioxidants, beta glucans and immune signalling.

Today, modern science is beginning to investigate many of these traditional uses and uncover some of the mechanisms behind them.

Much of the interest centres around compounds called:

• beta glucans

• polysaccharides

• triterpenes

• ergothioneine

These compounds appear to interact with various immune, inflammatory and neurological pathways, which may partly explain why medicinal mushrooms continue to generate so much scientific interest.

Why people with thyroid conditions are so interested in them

One thing I hear repeatedly from women with thyroid disorders is:

“I just want to feel more like myself again.”

More energy.

More resilience.

Clearer thinking.

Better stress management.

Whilst medicinal mushrooms shouldn’t replace appropriate medical care, some people find they offer additional support alongside good nutrition, sleep, exercise and medication where necessary.

My go to brand for the following medicinal mushrooms are Bristol Fungarium for high quality (and local to me) tinctures. A yummy drink that really enjoy is the Cosmic Dealer Chai Cacao

As I’ve mentioned previously, if you’d like to order anything from The Natural Dispensary - just use my name as your Practitioner (Joni Addis) when you register and receive 15% off your order.

🍄 Lion's Mane:

The Brain Mushroom

This is probably my favourite.

Lion’s Mane is primarily known for its effects on cognition and nervous system support.

Research suggests it may stimulate nerve growth factor, a protein involved in the growth, maintenance and survival of neurons.

People often use Lion’s Mane to support:

• memory

• concentration

• mental clarity

• brain fog

• productivity

As someone who has struggled enormously with memory issues and word finding difficulties, I find this area particularly fascinating.

Do I think it transformed my cognition overnight?

Absolutely not.

But I do think it may have been a helpful addition alongside everything else I was doing.

Use with caution if:

• pregnant or breastfeeding

• taking medications affecting immune function

🍄Reishi

The calming mushroom

If Lion’s Mane is the productivity mushroom, Reishi is the one I’d describe as the exhale.

Traditionally known as the “mushroom of immortality”, Reishi has been used for centuries to support:

• stress management

• sleep

• immune function

• recovery

This is the mushroom I reach for when life feels particularly full and my nervous system could do with a little extra support.

Whilst research is still emerging, some studies suggest it may influence inflammatory and stress pathways.

I personally find it particularly interesting from a nervous system perspective.

Use with caution if:

• taking blood thinning medication

• taking blood pressure medication

• scheduled for surgery

🍄 Cordyceps

The energy mushroom

Cordyceps became popular in sports and wellness circles because of its potential effects on:

• energy

• endurance

• exercise performance

• oxygen utilisation

Some studies suggest Cordyceps may support cellular energy production through its effects on ATP production.

This one makes a lot of sense to me as someone who has spent years trying to rebuild my energy and exercise tolerance.

Again, it’s not a substitute for addressing the root causes of fatigue.

But it may have a place within a broader strategy.

Use with caution if:

• taking immune suppressing medication

• autoimmune conditions requiring immunosuppressive therapy

• pregnancy and breastfeeding

🍄 Turkey Tail

The immune mushroom

Turkey Tail is particularly rich in beta glucans and is often researched for its immune supporting properties.

Immune regulation is incredibly complex and there is no supplement that simply “balances” immunity.

However, the relationship between the microbiome, immunity and compounds found within mushrooms is a rapidly growing area of research.

Use with caution if:

• taking immunosuppressive medication

🍄 Chaga

The Antioxidant Mushroom

If Lion’s Mane is the brain mushroom and Reishi is the calming mushroom, I’d describe Chaga as the healthy ageing mushroom.

Chaga grows primarily on birch trees in cold climates and has been used traditionally in parts of Russia, Northern Europe and Asia for centuries.

It’s particularly interesting because it’s incredibly rich in antioxidants, especially compounds called polyphenols and melanin.

Research suggests Chaga may help:

• Support antioxidant defences

• Protect against oxidative stress

• Support immune function

• Help regulate inflammation

• Promote healthy ageing

Use with caution if:

• Taking blood thinning medication

• Taking diabetes medication

• You have kidney disease or a history of kidney stones, as Chaga contains relatively high levels of oxalates

🍄 Shiitake

The Everyday Wellness Mushroom

Unlike some medicinal mushrooms that come as powders or capsules, Shiitake is one you can simply eat.

Originally native to East Asia, Shiitake mushrooms have been valued both as food and medicine for thousands of years.

They’re rich in:

• Beta glucans

• B vitamins

• Copper

• Selenium

• Ergothioneine, a potent antioxidant compound

Research suggests Shiitake may support:

• Immune health

• Heart health

• Cholesterol metabolism

• Gut health

• Healthy ageing

I love the fact that you don’t need expensive supplements to benefit from mushrooms. Something as simple as adding Shiitake mushrooms to a stir fry, soup or broth can be a fantastic way to incorporate them into your diet.

Use with caution if:

• Rarely, some people can develop “Shiitake dermatitis”, an itchy rash after consuming large amounts

🍄 A gentle word of caution

As fascinating as medicinal mushrooms are, it's important to remember that natural doesn't automatically mean suitable for everyone. Some mushrooms may interact with medications or may not be appropriate during pregnancy, breastfeeding or certain medical conditions. I also think it's easy to get carried away chasing the next supplement when we're desperate to feel better. Whilst medicinal mushrooms can be useful tools, I see them as one piece of the puzzle rather than a magic bullet. As always, do your research and speak to a healthcare professional if you're unsure.

Living with Hashimoto's has taught me that healing rarely comes from one thing. More often, it's lots of small things working together.

A quick word on microdosing and psychedelics

Over the years, I’ve also become curious about the growing research around psychedelic therapies.

I've also been curious about the growing research around psychedelic therapies and have explored microdosing psilocybin in the past as part of my own personal interest in consciousness, mental health and neuroplasticity.

This isn’t something I’m recommending to others, and it’s important to state that psilocybin remains illegal in the UK.

However, I think it’s impossible to ignore the growing scientific interest in psychedelic assisted therapies.

A number of clinical studies have investigated psychedelics for conditions including:

• treatment resistant depression

• PTSD

• anxiety associated with serious illness

• addiction

Researchers believe psychedelics may temporarily alter communication between different brain networks, increasing neuroplasticity and interrupting rigid patterns of thinking.

In simple terms, the brain appears to become temporarily more flexible.

It’s a fascinating area of science that I suspect we’ll continue hearing much more about over the next decade.

What about ayahuasca?

Humans have used psychoactive plants ceremonially and medicinally for thousands of years.

Ayahuasca is a traditional Amazonian brew containing naturally occurring psychoactive compounds.

Indigenous communities have historically used it within spiritual and healing ceremonies.

Modern interest has grown because some people report profound experiences involving:

• emotional processing

• trauma exploration

• personal insight

• shifts in perspective

Researchers are currently exploring its potential therapeutic applications, although much remains unknown and it can carry significant psychological and physical risks.

Retreats and clinics have begun emerging globally, and It’s certainly something I find intellectually fascinating, but equally something that deserves respect and caution rather than romanticisation.

My biggest lesson

The older I get, the less interested I become in chasing miracle cures.

Medicinal mushrooms haven’t cured my Hashimoto’s.

Neither has any supplement.

But I do believe certain tools can gently support the systems that often struggle when we’re living with chronic illness:

our stress response

our energy production

our cognition

our resilience

Most of us don’t need another quick fix.

We need enough support to feel a little more like ourselves again.

And sometimes, those small pieces of support can make a meaningful difference.

Final thoughts

I still find it remarkable that some of the organisms growing quietly on fallen trees and forest floors may hold compounds capable of influencing immunity, cognition and stress physiology.

Nature really is extraordinary.

The older I get, the more I realise that nature often has far more to teach us than we give it credit for.

I’d love to know: have you tried medicinal mushrooms before? Which ones have you found helpful, and is there one you’re curious to explore?

Leave a comment

Long before I understood the connection between hormones, nutrition and thyroid health, I spent years trying to fix my skin from the outside in.

Like many women in my twenties, I suffered with acne and was willing to try almost anything to get rid of it.

Microdermabrasion. Harsh cleansers. Expensive skincare. Countless lotions and potions promising miracle results.

At one point, Roaccutane was suggested. Different forms of contraception were recommended.

I tried several approaches but none addressed what was happening underneath the surface.

In fact, some created a whole new set of problems including mood swings, weight gain and hormonal chaos.

Looking back now, I can see I was focusing almost entirely on my skin whilst ignoring the systems that were influencing it.

My diet.

My gut health.

My stress levels.

My hormones.

My thyroid.

The reality is that healthy skin, hair and nails are often a reflection of what is happening inside the body.

Why the thyroid has such a huge influence on appearance

The thyroid helps regulate metabolism in every cell of the body.

That includes the cells responsible for:

• hair growth

• skin repair

• collagen production

• nail growth

• wound healing

When thyroid hormones become imbalanced, these processes often slow down.

This is why many women with hypothyroidism notice:

• dry skin

• thinning hair

• brittle nails

• slower wound healing

• puffiness

• dull complexion

For some women, these changes are among the earliest signs that something isn’t quite right.

Hair loss and thyroid dysfunction

Hair loss is one of the most common complaints amongst women with thyroid conditions.

For me, it wasn’t dramatic bald patches. It was thinning around the temples.

It was the gradual realisation that my hairbrush seemed fuller than normal.

More hair in the shower.

More hair on my clothes.

A ponytail that felt thinner than it once did.

Thyroid hormones play an important role in regulating the hair growth cycle.

Normally hair moves through three phases:

Anagen

Active growth phase.

Catagen

Transition phase.

Telogen

Resting and shedding phase.

When thyroid function becomes impaired, more hairs can enter the shedding phase prematurely.

The result?

Diffuse thinning across the scalp rather than isolated patches.

The good news is that once underlying thyroid function and nutrient status improve, hair often begins to recover.

Although patience is required because hair growth is frustratingly slow.

Why our skin changes after 30

Many women notice changes in their skin during their thirties and assume it’s simply ageing.

Whilst ageing certainly plays a role, hormones are involved too.

Collagen is the most abundant protein in the body and provides structure, strength and elasticity to the skin.

Research suggests collagen production begins declining from our mid twenties and continues to decrease with age.

By our forties, collagen production can be significantly lower than it was in our twenties.

A review published in Dermato Endocrinology found that collagen content in the skin decreases by approximately 1% per year after early adulthood.

Meanwhile, declining oestrogen levels during perimenopause and menopause can accelerate these changes further, contributing to:

• thinner skin

• reduced elasticity

• slower healing

• increased dryness

This is one reason why supporting skin health becomes increasingly important as we age.

The nutrients your hair, skin and nails depend on

Healthy hair, skin and nails don’t happen by accident.

They require adequate nutrients and the ability to absorb and utilise them.

Some of the key nutrients include:

Protein

Hair and nails are primarily made from keratin, a protein structure.

Without sufficient protein, growth and repair suffer.

Iron

Low iron is one of the most common causes of hair shedding in women.

Zinc

Important for skin repair, wound healing and hair growth.

Selenium

Particularly important for thyroid hormone conversion and antioxidant protection.

Vitamin C

Required for collagen synthesis.

Omega 3 fats

Support skin hydration and help regulate inflammation.

Vitamin A

Supports skin cell turnover and repair.

Biotin

Although deficiencies are uncommon, biotin plays a role in healthy hair and nail growth.

The gut, skin and thyroid connection

One of the biggest lessons I’ve learned is that skin often reflects what’s happening in the gut.

The skin is our largest organ and acts as one of the body’s elimination pathways.

When digestive function is compromised, inflammation increases or nutrient absorption suffers, the skin is often one of the first places we notice it.

A classic example of this in action is during my very fun jaunt around Thailand back in 2024, I got quite sick on a couple of occasions and whilst that settled within 48 hours, the digestive symptoms continued long after I got home. After a month or so, I developed perioral dermatitis - which I believe to be down to my gut dysbiosis. It was sore and highly annoying for a few months on/off but once I calmed my gut down, it soon passed without any extreme intervention or progression.

Whilst acne is multifactorial, I genuinely believe my skin began improving when I focused less on products and more on supporting my body.

Drinking more water.

Reducing ultra processed foods.

Eating more whole foods.

Cutting back on binge drinking.

Supporting digestive health.

For me personally, reducing dairy made a noticeable difference too.

Everyone is different, but dairy was a significant trigger for my skin and digestive symptoms. However, I do have organic Greek yoghurt now and again and cook with grass-fed butter which I tolerate well.

I now also have rosacea, because apparently my skin felt left out and decided it wanted a condition of its own. Rosacea is a common chronic inflammatory skin condition that causes persistent redness, visible blood vessels and sometimes acne-like bumps, usually around the cheeks and nose.

Thankfully, mine is relatively mild and mainly presents as redness and broken capillaries. These days, I know my skin much better. It doesn't appreciate extreme temperatures, too much alcohol, spicy foods or harsh skincare products. Like many aspects of thyroid health, I've realised it's less about finding one miracle cream and more about understanding my triggers and supporting my body as a whole.

What we put on our skin matters too

Whilst I believe internal health comes first, what we put on our skin still matters.

Our skin is exposed to hundreds of ingredients over a lifetime.

These days I try to be far more selective than I was in my twenties.

Not because I believe every chemical is toxic, but because reducing unnecessary exposure where possible feels like a sensible approach.

I’m certainly not perfect.

There are still products I use that contain ingredients some people would avoid.

But I’m much more mindful now and focus on choosing products that support rather than aggravate my skin.

What I like to use nowadays…

I'm definitely a girls' girl when it comes to skincare and love learning about healthy ageing because, let's be honest, who doesn't want their skin to look and feel its best? I'm by no means an expert, but after years of trial and error, I like to think I've learned what my skin needs and, perhaps more importantly, what it doesn't.

For my face I have used Sukin's cleansing oil for the longest time ever to remove my makeup using a warm damp flannel. I find it gets off my makeup really well and leaves my skin feeling super soft.

I also love The Ordinary and Face Theory for toners, moisturisers and serums such as the HydraOat toner & soothing moisturiser which is great for my rosacea. They have a build-your-own-routine section for certain types of skin goals.

I’ve also got into Korean skincare and really like Beauty of Joseon for a gentle retinol eye serum and red bean gel moisturiser for the summer months as I’m naturally quite oily.

For makeup - I really love Jane Iredale mineral pressed powder. I’ve been using this since my late 20s now and still get comments asking how my makeup looks so natural. As a clean beauty brand, their makeup and skincare products are free of parabens, talc, phthalates, synthetic fragrance and GMO ingredients.

For the body I recently discovered Nala’s night time baby oil which smells incredible and 99% natural. Anything good for new born babies, must be good for adults right!?

Suncare - this is a tricky one as most have pretty harmful chemicals in or the natural ones don’t apply easily or leave you with white marks but I’ve found Bioderma PhotoDerm sun care to be the best so far, in my opinion.

Haircare - now this is the one I struggle with the most. As someone who has always coloured their hair (yes I know this is toxic in itself) but I’m not ready to embrace the greys! However, I’ve found Lazartique haircare and is next on my list to swap out from my usual L’Oreal expert colour protection. They also do a more natural dye which I will be trying soon.

A more recent addition to my routine is The Ordinary Multi-Peptide Serum for Hair Density. As someone who’s dealt with thyroid related hair thinning over the years, I’m always interested in products that may help support scalp and hair health. It’s lightweight, water based and doesn’t leave my hair feeling greasy, which is a big plus. The jury’s still out on whether it’s doing anything just yet, but I’ll report back if I start noticing some baby hairs making an appearance around my temples

Easy ways to support hair, skin and nail health

The good news is that many of the most effective strategies are surprisingly simple.

Prioritise protein

Aim to include a source of protein with every meal. I've talked about this in my previous posts.

Support thyroid health

Without optimal thyroid function, healthy hair, skin and nails become much harder to achieve. This is where getting a full thyroid blood test that includes TSH, T4, T3 and thyroid antibodies.

Consider collagen peptides

Several studies suggest collagen supplementation may improve skin hydration and elasticity.

A 2021 systematic review published in the International Journal of Dermatology concluded that oral collagen supplementation improved skin hydration, elasticity and dermal collagen density.

Increase vitamin C rich foods

Think berries, kiwi, citrus fruits and peppers.

Pumpkin seed oil or Rosemary Oil

Emerging research suggests pumpkin seed oil may support hair growth and scalp health. You ingest this either by capsule or pure oil with food. Topically, I’ve used Weleda Rosemary oil tonic in the past.

Omega 3 rich foods

Salmon, sardines, mackerel and anchovies are excellent options.

Stay hydrated

One of the cheapest skincare tools available. Aim for at least 2 litres a day, more in the summer months and don’t forget electrolytes!

Strength train

Improved circulation, blood sugar regulation and muscle mass all support healthy ageing. You may like to read my recent article all about the benefits of lifting weights here.

Prioritise sleep

No serum can compete with consistent, quality sleep.

Simple recipes for healthy skin and hair

• Bone broth soup, recipe link here 🍲

• Collagen smoothies with berries, pumpkin seeds, avocado and milk of your choice 🥤

• Protein pancakes with collagen, berries and greek yoghurt. Or make them savoury by swapping berries with grilled chicken and avocado or scrambled egg 🥚

• Oily fish meals with roasted vegetables drizzled with extra virgin olive oil and herbs 🐟

• Greek yoghurt berry bowl 🍓

• Beef and sweet potato bowls with fresh mango salsa and lime juice 🍋‍🟩

Final thoughts 💭

In my twenties, I spent years trying to fix my skin from the outside.

In my thirties, I finally realised that healthy skin, hair and nails are largely built from the inside.

That’s not to say skincare doesn’t matter.

It absolutely does.

But no cream, serum or treatment can compensate for chronic stress, nutrient deficiencies, poor gut health, inadequate protein intake or an underperforming thyroid.

The older I get, the more I see beauty as a reflection of health rather than something separate from it.

And whilst ageing is inevitable, feeling vibrant, confident and comfortable in your own skin is something worth supporting at every stage of life.

I’d love to know: what has made the biggest difference to your hair, skin or nail health over the years?

If there is one symptom that has frustrated me more than any other throughout my Hashimoto’s journey, it hasn’t just been the fatigue, weight gain or hair loss.

It’s been the impact thyroid dysfunction has had on my brain.

Whilst most people associate an underactive thyroid with feeling tired, gaining weight or constantly feeling cold, very few people talk about the cognitive side of the condition. Yet for me, this has been one of the most challenging symptoms to navigate.

Long before I understood what was happening, I felt different. My memory seemed unreliable. I struggled to concentrate. I felt mentally overwhelmed by things that never used to bother me and my confidence gradually took a hit because I no longer trusted my own mind.

I would walk into a room and completely forget why I was there. I’d lose my train of thought halfway through a conversation. I’d start reading a book, become distracted, and then have to read it several more times before the information actually sank in.

At times, it genuinely made me question myself.

Was I stressed?

Was I just getting older?

Was I simply not very bright?

Looking back now, I can see many of these symptoms coincided with my worsening thyroid function. It turns out there is a very real biological reason why thyroid dysfunction can affect the brain so profoundly.

The thyroid doesn’t just influence metabolism.

It influences the brain too.

Your thyroid and brain are constantly communicating

Most people think of the thyroid as a gland that controls metabolism and body weight. Whilst that’s true, thyroid hormones also play an important role in brain function.

In fact, thyroid hormone receptors are found throughout the brain and are involved in processes such as memory, learning, concentration, mood regulation and information processing.

When thyroid hormones are functioning optimally, these systems tend to work efficiently.

When thyroid hormones become imbalanced, the brain can begin to feel the effects.

This is one reason why many people with hypothyroidism describe feeling as though they’re thinking through treacle. Our brain is still functioning, but everything feels slower and harder.

Unfortunately, these symptoms are often dismissed as stress, ageing or being too busy.

Whilst all of those things can play a role, many thyroid patients know there is something different about the brain fog associated with thyroid dysfunction.

It’s difficult to explain until you’ve experienced it yourself.

What exactly is brain fog?

Brain fog isn’t an official medical diagnosis, but it’s one of the most common complaints amongst people with thyroid conditions.

For me, it felt as though somebody had turned down the brightness on my brain.

Tasks that once felt simple suddenly required far more mental effort.

I struggled to retain information.

My concentration span shortened dramatically.

I often found myself reading the same paragraph repeatedly because the information simply wasn’t sinking in.

Decision making became harder.

Motivation felt lower.

Even small tasks could feel mentally exhausting.

The frustrating thing about brain fog is that it’s invisible.

Nobody else can see it.

From the outside, you may appear completely fine, whilst internally you’re working twice as hard to keep up.

The word finding problem is real

One of the strangest symptoms I’ve experienced over the years is something called word finding difficulty.

I know exactly what I want to say.

I can visualise the object perfectly.

I know what it’s used for.

But the actual word simply disappears.

I find myself pointing at an object and describing it instead of naming it because the word refuses to come to mind.

At first I laughed it off.

But when it started happening more frequently, it became frustrating and occasionally embarrassing.

Particularly in professional settings where you’re expected to communicate clearly and confidently.

And again, looking back, I can see these episodes were often worse during periods when my thyroid symptoms were also worse.

Whilst occasional word finding difficulties can happen to everyone, research suggests cognitive changes affecting memory, processing speed and verbal fluency can occur in people with thyroid dysfunction.

It’s reassuring to know there is often a physiological explanation behind something that can otherwise leave you questioning yourself.

Can Hashimoto’s feel like ADHD?

This is a topic I’ve seen discussed more frequently in recent years.

To be clear, Hashimoto’s does not cause ADHD.

However, there can be significant overlap in symptoms.

Many people with thyroid dysfunction report:

• forgetfulness

• poor concentration

• distractibility

• mental overwhelm

• difficulty completing tasks

• reduced motivation

At times, these symptoms can feel remarkably similar to ADHD.

The difference is that thyroid dysfunction, inflammation, poor sleep, chronic stress and blood sugar instability may all contribute to similar cognitive challenges.

For some people, both conditions may coexist.

For others, improving thyroid function and addressing underlying lifestyle factors can significantly improve symptoms.

The important thing is not to dismiss cognitive symptoms as simply part of your personality.

There may be more going on beneath the surface.

Why many women are told it’s just stress

I’ve noticed repeatedly throughout my own journey and from speaking to hundreds of other women is how often cognitive symptoms are dismissed.

You’re told you’re stressed.

You’re told you’re busy.

You’re told you’re overwhelmed.

You’re told it’s part of getting older.

Whilst these explanations aren’t necessarily wrong, they don’t always tell the whole story.

Many women spend years blaming themselves for symptoms that may have a genuine physiological basis.

Thyroid dysfunction.

Poor sleep.

Blood sugar imbalances.

Inflammation.

Hormonal changes.

Nutrient deficiencies.

All of these can affect cognitive function.

Sometimes what looks like a lack of motivation, poor memory or anxiety is actually the body asking for support.

One aspect of thyroid dysfunction that I don't think gets discussed enough is the effect it can have on our relationships. When you're struggling with brain fog, poor memory, anxiety and word finding difficulties, communication becomes much harder than it should be. I can now see how this affected both family and romantic relationships throughout my journey. There were times when I felt so exhausted, overwhelmed and frustrated by my inability to express myself clearly that I became irritable or withdrawn.

Whilst thyroid dysfunction doesn't excuse poor behaviour, it can help explain why our patience is often shorter and our emotions feel much closer to the surface during a flare. This is why supporting cognition isn't just about improving focus or memory. It's about improving our quality of life, communicating more effectively, regulating our emotions and showing up more fully for the people we care about. The more we understand the connection between thyroid health and cognition, the better equipped we are to support both ourselves and our relationships.

Why anxiety became such a big part of my story

Anxiety was one of the hardest symptoms for me to navigate.

During the early years of my diagnosis and treatment, I experienced frequent panic attacks and periods of intense anxiety.

Social anxiety was and always has been particularly difficult.

I spent much of my twenties relying on alcohol and other substances to help me relax, let go and feel comfortable in social situations.

They gave me a shortcut to confidence.

They quietened the nervous energy I seemed to carry around constantly.

Once I stopped relying on those things and looking after myself, I realised how much underlying anxiety I was actually carrying.

It forced me to sit with myself in a way I never had before.

Whilst confidence and self esteem certainly played a role, I also believe my nervous system was far more dysregulated than I realised at the time.

Research suggests thyroid hormones can influence stress hormones such as cortisol and adrenaline, as well as neurotransmitters involved in mood regulation.

When these systems become disrupted, feelings of anxiety, restlessness and panic can become more common.

Over the last five years, I’ve worked hard to improve this.

Not through a single supplement or quick fix, but through a combination of lifestyle changes, medication adjustments and learning how to regulate my nervous system.

Learning to say no.

Setting stronger boundaries.

Protecting my energy.

Prioritising sleep.

Reducing overstimulation.

Choosing relationships that feel supportive rather than draining.

None of these changes happened overnight, but collectively they’ve had a profound impact on my wellbeing.

The neurotransmitter connection

Part of the reason thyroid dysfunction can affect mood and cognition lies in its relationship with neurotransmitters.

Neurotransmitters are chemical messengers that help brain cells communicate with one another.

Three particularly important ones are serotonin, dopamine and GABA.

Serotonin is often associated with mood, wellbeing and emotional stability.

Dopamine plays a key role in motivation, focus, attention and reward.

GABA is the brain’s primary calming neurotransmitter and helps us feel relaxed and balanced.

Thyroid hormones influence the production and activity of these neurotransmitters.

When thyroid function is impaired, it can affect how efficiently these systems operate, potentially contributing to low mood, anxiety, reduced motivation and cognitive difficulties.

Blood sugar and cognition

One area I think is hugely underestimated is blood sugar regulation.

The brain consumes an enormous amount of energy and relies on a steady supply of glucose to function effectively.

When blood sugar levels swing dramatically throughout the day, many people experience symptoms such as:

• brain fog

• irritability

• anxiety

• poor concentration

• fatigue

• cravings

For years I unknowingly created huge fluctuations in my blood sugar through skipping meals, restricting calories or relying on convenience foods when I was busy.

Whilst this wasn’t the sole cause of my symptoms, improving blood sugar stability has made a noticeable difference to my energy, mood and mental clarity.

It’s one of the reasons I now prioritise protein rich meals and balanced nutrition throughout the day.

Inflammation and the brain

As Hashimoto’s is an autoimmune condition, inflammation is a big part of the picture.

Emerging research suggests inflammatory chemicals can influence brain function and may contribute to symptoms such as fatigue, anxiety and cognitive dysfunction.

A 2023 review published in Frontiers in Endocrinology reported that cognitive impairment and reduced quality of life are frequently experienced by people with Hashimoto’s thyroiditis, even when thyroid hormone levels appear adequately managed.

Research published in the Journal of Clinical Endocrinology & Metabolism has also demonstrated associations between thyroid dysfunction and impairments in memory, processing speed and executive function.

More recently, researchers have suggested that autoimmune activity itself may contribute to cognitive symptoms independently of thyroid hormone levels in some individuals.

Whilst more research is needed, it helps explain why so many people continue to experience symptoms despite apparently “normal” blood tests.

What has helped me most

There has never been one magic solution.

Instead, it has been the cumulative effect of many small changes.

The things that have helped me most include:

Optimising thyroid medication

Finding the right medication and dosage has probably had the single biggest impact on my cognition and anxiety levels. However, I’d rather not be on medication at all of course and if I had a time machine, I’d go back and work with a Naturopath to reverse the autoimmunity naturally by finding the root cause and support my systems better.

Strength training

Regular resistance training improves blood flow, insulin sensitivity and overall brain health. It also gives me a noticeable boost in mood and mental clarity. I wrote all about my love for strength training last week, you can read Click Here

Prioritising protein

Protein provides the amino acids required to build neurotransmitters and support stable energy levels throughout the day. Aim for 1.4 to 2.0 grams of protein per kilogram of body weight daily (roughly 0.6 to 0.9 grams per pound). For a 60 kg (132 lb) woman, this equals about 85 to 120 grams of protein per day, combined with regular resistance training.

Blood sugar balance

Build balanced meals around protein, fibre, healthy fats and quality carbohydrates. Pairing carbohydrates such as root vegetables, fruit, rice or pasta with a source of protein and/or healthy fat helps slow digestion, support more stable blood sugar levels, and provide longer-lasting energy. This can be as simple as a traditional meat and two veg dinner, or a banana alongside a small handful of nuts.

It's also important not to leave long gaps between meals, as this can contribute to dips in energy, mood, and focus. Where possible, prioritise whole, minimally processed foods and swap foods high in free sugars, such as fizzy drinks, sweets, pastries and ultra-processed snacks, for fibre-rich carbohydrate sources like vegetables, legumes, beans, lentils, and whole grains. These foods tend to provide a steadier release of energy and help keep you feeling fuller for longer.

Prioritise sleep as if your brain depends on it, because it does.

Nothing impacts my cognition more dramatically than poor sleep. Even one or two nights of disrupted sleep can leave me feeling forgetful, unfocused, irritable, and struggling to find the right words. For many people with thyroid issues, poor sleep can significantly worsen brain fog, concentration, mood, and energy levels.

Good quality sleep is one of the most powerful tools we have for supporting cognitive function, recovery, and overall wellbeing. One simple but effective habit is getting outside for natural daylight within the first hour of waking. This helps regulate your circadian rhythm, supports healthy hormone production, and can make it easier to fall asleep and stay asleep at night.

Walking outdoors

Fresh air, movement and natural light consistently improve my focus and mental clarity.

Magnesium

Magnesium plays a role in hundreds of processes throughout the body, including muscle function, stress regulation, energy production, and sleep quality. Many people (inc myself) find that magnesium glycinate, in particular, helps promote a sense of calm, supports recovery, and makes it easier to unwind in the evening.

That said, supplements are never one-size-fits-all. Whilst many people tolerate magnesium glycinate well, others may experience digestive upset, vivid dreams, headaches, or simply find that it doesn’t suit them. As with any supplement, it’s important to listen to your body, start with a lower dose where appropriate, and work with a qualified practitioner if you have any concerns or underlying health conditions.

Reducing alcohol

This was one of the hardest but most beneficial changes I’ve made. For years, I viewed alcohol as a normal part of socialising, celebrations, holidays, and winding down after a stressful week. What I didn’t fully appreciate was how much it was affecting me long after the initial buzz had worn off.

Whilst I still enjoy the occasional drink, becoming more intentional about when and how much I drink has been a game changer. If you’re struggling with fatigue, brain fog, poor sleep, or anxiety, reducing alcohol is one of the simplest changes you can experiment with, and the benefits often extend far beyond what you might expect.

Support gut health

The gut and brain are in constant communication through the gut brain axis. Around 90% of serotonin is produced in the gut, and research continues to show links between gut health, mood, cognition and anxiety.

For me, improving digestion, addressing bloating and supporting my microbiome has noticeably improved how I feel mentally.

Ways to support this include:

• eating a diverse range of plants

• including fermented foods if tolerated

• managing constipation

• reducing ultra processed foods

• addressing underlying gut infections or dysbiosis where appropriate

Prioritise omega 3 fats

The brain is largely made up of fat, and omega 3 fatty acids play an important role in brain structure and function.

Low omega 3 intake has been associated with poorer mood and cognitive function.

My favourite sources include:

• sardines

• mackerel

• salmon

• anchovies

Or a good quality fish oil supplement if needed.

Challenge your brain regularly

We often focus on physical exercise, but the brain benefits from exercise too.

Learning new skills helps build new neural pathways and supports cognitive resilience.

This could be:

• learning a language

• learning an instrument

• puzzles

• reading

• starting any new hobby!

One of the best things we can do for brain health is continue challenging ourselves.

Consider medicinal mushrooms

Whilst they’re certainly not a magic bullet, some medicinal mushrooms have shown promising results for cognition and nervous system support.

Lion’s Mane is probably the most well known and has been studied for its potential role in supporting nerve growth factor production, memory and cognitive function.

Other mushrooms often used include:

• Reishi for stress and nervous system support

• Cordyceps for energy and endurance

• Turkey Tail for immune support

As always, quality matters and they should be viewed as part of a wider lifestyle approach rather than a quick fix.

Bonus: Protect your brain from constant stimulation

This is probably the one I personally underestimate most.

Many of us spend our entire day:

• checking notifications

• listening to podcasts

• scrolling social media

• watching television

• multitasking

The brain never really gets a break.

I’ve noticed some of my clearest thinking happens when I’m:

• walking without headphones

• sitting on the beach

• hiking

• simply allowing my mind to wander

Creating space for stillness is something many of us need far more than another supplement.

Final thoughts

Forgetting words. Losing confidence. Feeling anxious in situations that never used to bother me. Struggling to concentrate on things that once felt easy.

If you’ve experienced something similar, you’re not crazy or alone.

The brain and thyroid are deeply connected.

Sometimes the symptom we’re hardest on ourselves for has a physiological explanation.

Understanding that was one of the first steps towards giving myself a little more compassion.

I’d love to hear from you.

Have you experienced brain fog, anxiety, memory issues or word finding difficulties alongside your thyroid condition? What has helped you the most?

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Most people think of soup as lunch or dinner food.

I used to as well.

But this bone broth vegetable soup has become one of my most consistent breakfast meals for almost two years now, no matter the season. Summer, winter, warm weather, cold mornings, busy work days, low-energy days, training days - it’s one of the few meals I keep coming back to because it genuinely works for me.

It’s warm, savoury, grounding, easy to digest, and surprisingly practical.

For me, breakfast needs to do more than just “fill a gap”. It needs to support steady energy, keep me full, feel gentle on my digestion, and fit around a full-time job, training, Hashimoto’s, and the general reality of not wanting to overthink food every single morning.

This soup ticks all of those boxes.

I make it in the slow cooker with bone broth, root vegetables, courgette, rosemary, beef gelatin and coconut milk & fresh herbs at the end before blending into a smooth texture. Then I add my own source of protein to each portion, usually a grass-fed beef burger, which gives me at least 25 g protein per serving and turns it from a light vegetable soup into a proper nourishing breakfast bowl.

It might not look like a typical breakfast, but that’s exactly why I love it.

Why this recipe works

This soup is simple, but it has a lot going for it.

The bone broth gives it savoury depth and makes it feel more satisfying than a plain vegetable soup as well as supporting gut health with the amino acid - glutamine. The beef gelatin adds body and a silkier texture, along with also being incredibly supportive for our gut health. It coats and soothes the mucosal lining of the digestive tract, aiding conditions like leaky gut and supporting beneficial gut bacteria.

The root vegetables give natural sweetness and steady carbohydrates. I use sweet potato, swede and butternut squash, which make the soup comforting and filling without feeling too much first thing in the morning.

The coconut milk gives it creaminess and a little fat for staying power.

And because it’s made in the slow cooker, it’s low-effort. Once the chopping is done, it mostly takes care of itself and provides me with 5 meals for the week.

That’s probably the biggest reason it has stayed in my routine for so long: it supports me without demanding too much from me.

^{A quick note: Some links in this article are affiliate links, which means I may earn a small commission if you choose to purchase through them, at no extra cost to you. I only recommend products I personally use, love or would genuinely suggest to friends and clients. As an Amazon Associate, I earn from qualifying purchases.}

How I eat it

Most often, I add a grass-fed beef burger, which I air fry and chop up and gives me at least 25 g of protein per serving. That makes the meal much more balanced, especially if I’m training, walking a lot, or need something that will actually hold me through the morning.

Why it’s become a staple for me

This has stayed in my routine for almost two years because it’s one of those meals that quietly does everything I need it to do.

It’s batch-friendly, so I can make several portions at once.

It’s warm and savoury, which I find far more grounding than a sweet breakfast.

It’s gentle on my digestion, especially compared with starting the day with lots of raw foods, cold smoothies or overly processed gluten-free options.

It gives me vegetables early in the day without feeling like I’m forcing down a “health meal”.

And when I add the beef burger, it becomes a high-protein, nutrient-dense breakfast that keeps me full and steady.

It’s also one of those meals that works in every season. In winter, it feels obvious. In summer, it still works because it’s light enough, easy to prep, and means I’m not scrambling for breakfast when I’m busy.

Sometimes the meals that help us most are not the fancy ones. They’re the repeatable ones.

Swap ideas

This recipe is very forgiving, which is another reason I keep making it.

You can swap:

• Swede → turnip, extra sweet potato or extra butternut squash

• Sweet potato → white potato, squash or carrot if tolerated

• Butternut squash → pumpkin, extra sweet potato or more carrot

• Courgette → green beans, extra squash or spinach stirred in at the end

• Rosemary → thyme, parsley, sage or mixed herbs

• Bone broth → chicken stock, beef stock or vegetable stock, though bone broth makes it super gut friendly

• Coconut milk → coconut cream for a richer finish, or leave it out for a lighter soup

• Beef burger → shredded chicken, turkey, lamb, lentils or any protein you tolerate well

Storage

This is a great batch-prep meal.

Store in the fridge for up to 5 days in airtight containers.

You can also freeze it for up to 3 months. I’d freeze the soup without the beef burger if you want more flexibility, then add your protein fresh when reheating.

Reheat gently on the hob or in the microwave until piping hot.

Health context

This soup is not complicated, but it’s deeply practical.

For anyone with sensitive digestion, cooked vegetables can often feel gentler than large raw salads or cold breakfasts. And for anyone managing autoimmune symptoms, fatigue or busy mornings, slow cooker meals can be a genuine lifesaver because most of the work is done upfront.

For me, the biggest benefit is consistency.

This is a meal I don’t have to negotiate with. I know it works for my body, I know it keeps me full, and I know it makes mornings easier.

Final thought

Breakfast doesn’t have to look like cereal, toast, yoghurt bowls or smoothies.

Sometimes breakfast can be soup.

Sometimes it can be a bowl of slow-cooked vegetables, broth, herbs and protein that makes you feel steady, nourished and ready for the day.

This has been one of my longest-standing staple meals for a reason.

Exercise throughout my teens and early twenties mainly consisted of dancing at clubs, festivals and house parties. While I was active, I wasn't intentionally exercising or building strength. My first attempts at getting fit involved a mixture of running, YouTube workouts and random gym sessions, but I lacked consistency and structure. I'd train hard for a week, undo it all at the weekend and start again on Monday.

I had to really dig through some old photos for this article because I spent many years avoiding the camera altogether. Looking back, I wasn’t dramatically overweight, but I felt uncomfortable in my body, constantly bloated and far heavier than I felt I should have been. Confidence was low and I rarely felt at ease in my own skin. Although I hadn’t yet been diagnosed with Hashimoto’s at this point, hindsight is a wonderful thing, and I strongly suspect my thyroid was already beginning to struggle long before I had the answers.

Why strength training is particularly beneficial for women with thyroid dysfunction

One of the biggest misconceptions I see is that exercise is purely about burning calories.

For years, that was how I viewed it too.

If I wasn’t sweating, exhausted or seeing a huge calorie burn on my watch, I assumed it wasn’t doing much.

What I understand now is that strength training isn’t just changing how many calories you burn during a workout.

It’s changing your body itself.

And that’s especially important when you have a thyroid condition.

Thyroid hormones influence almost every cell in the body, including muscle tissue. When thyroid function is impaired, many people experience symptoms such as:

• fatigue

• muscle weakness

• slower recovery

• reduced exercise tolerance

• weight gain

• joint aches

In other words, some of the very symptoms that make exercising feel harder in the first place.

This is why I think so many women with hypothyroidism end up trapped in a frustrating cycle.

We’re tired.

We gain weight.

We become frustrated.

So we do more cardio and eat less.

Which often leaves us feeling even more exhausted.

The goal shouldn’t simply be to lose weight.

The goal should be to build a healthier, more resilient body.

And one of the best ways to do that is by building muscle.

Muscle is far more than a cosmetic goal

When many women hear the words “strength training”, they immediately think about aesthetics.

Toned arms. A smaller waist. A peachier bum.

And whilst there’s absolutely nothing wrong with wanting those things, muscle does so much more than improve appearance.

Muscle tissue is metabolically active.

The more muscle you have, the more energy your body requires simply to maintain itself.

This doesn’t mean lifting weights suddenly gives you a supercharged metabolism overnight, but it does help support long-term metabolic health.

Muscle also plays a key role in:

• blood sugar regulation

• insulin sensitivity

• healthy ageing

• mobility

• balance

• recovery

• bone health

Research consistently shows resistance training improves insulin sensitivity, helping the body respond more effectively to insulin and regulate blood sugar levels more efficiently.

This is particularly relevant because insulin resistance is more common in people with hypothyroidism and autoimmune disease.

A systematic review published in Sports Medicine found that resistance training improves lean muscle mass, strength and body composition while also supporting metabolic health. This is particularly relevant for women with hypothyroidism, where maintaining muscle mass can become more challenging due to reduced metabolic activity and fatigue.

The missing piece nobody told me

For years, my focus was entirely on losing weight and dropping dress size.

I rarely thought about gaining muscle.

Because what I actually wanted wasn’t to be lighter.

I wanted to:

• feel stronger

• have more energy

• feel comfortable in my clothes

• improve my confidence

• stop constantly thinking about food and my body

Strength training gave me all of those things.

The scales didn’t always move quickly.

But my body composition changed dramatically.

I became stronger. My posture improved. My confidence improved.

And perhaps most importantly, I started focusing on what my body could do rather than what it looked like.

One of the lesser-known benefits of strength training is its effect on inflammation. A review published in Frontiers in Physiology found that regular resistance exercise can help reduce chronic low-grade inflammation while improving immune regulation. Whilst exercise isn't a cure for autoimmune disease, this may be one reason many people report improved symptoms, resilience and wellbeing when they establish a consistent strength training routine.

The lymphatic connection nobody talks about

After writing recently about the lymphatic system, it made sense why strength training has helped me so much.

The lymphatic system doesn’t have a pump.

Unlike blood circulation, which relies on the heart, lymph relies heavily on movement and muscle contractions.

Every squat. Every deadlift. Every walking lunge.

Every step.

Helps move lymphatic fluid around the body.

Whilst strength training isn’t a substitute for things like walking, hydration or lymphatic drainage, it can be a powerful way to support circulation and fluid movement.

Some of the benefits I’ve noticed haven’t just been physical strength.

They’ve also included:

• less puffiness

• less fluid retention

• better circulation

• improved recovery

• feeling less sluggish overall

Which is probably why I now view strength training as so much more than exercise.

It’s one of the foundations that helps my entire body function better.

The principle that changed everything: progressive overload

When I first started going to the gym, I thought success meant turning up and doing something.

And to a degree, that’s true.

Consistency will always beat perfection.

But eventually I realised there was a reason some people seemed to keep getting stronger, leaner and fitter while others stayed exactly the same year after year.

The difference was something called progressive overload.

It sounds complicated, but it’s actually very simple.

Your body adapts to the demands you place on it.

If you repeatedly ask your muscles to do the same thing over and over again, eventually they become efficient at that task and stop changing.

Think about carrying shopping bags.

The first few times might feel difficult.

A few months later, carrying the same bags feels easy because your body has adapted.

The same thing happens in the gym.

If you continue using the same weights, performing the same number of repetitions and never challenging yourself, your progress will eventually stall.

Progressive overload simply means gradually increasing the challenge over time.

That might look like:

• increasing the weight slightly

• performing an extra repetition

• adding another set

• improving your technique

• slowing down the movement to increase control

The key word is gradually.

You don’t need to double your weights overnight. You don’t need to leave every workout exhausted.

You simply need to give your body a reason to adapt.

This is where I went wrong for years.

I’d go through phases of exercising hard, but I wasn’t tracking anything.

I had no idea whether I was lifting more, getting stronger or improving.

Now I keep a note of every workout.

Not because I’m obsessed with numbers, but because progress becomes much easier to see.

A few months ago I might have squatted 40kg.

Today I might be lifting 50kg for the same number of repetitions.

That’s progress.

And those small improvements add up surprisingly quickly.

This is also why I encourage women not to be afraid of lifting heavier weights.

One of the biggest myths we hear is:

“I don’t want to get bulky.”

The reality is that most women find building significant muscle incredibly difficult.

What usually happens instead is:

• increased strength

• improved body composition

• better posture

• more confidence

• improved metabolic health

In other words, exactly what many of us are looking for.

The goal isn’t to destroy yourself in every workout.

The goal is to become slightly stronger than you were last month.

And then repeat that process for years.

That’s where the magic happens.

Where should you start if you’re a complete beginner?

If you’ve never stepped foot in a gym before, let me reassure you of something:

Every single person you see confidently lifting weights today was once a beginner too.

Including me.

I know gyms can feel intimidating.

Especially if you’re already struggling with:

• fatigue

• weight gain

• confidence

• joint pain

• feeling disconnected from your body

But the good news is that you don’t need a fancy gym membership or complicated programme to start building strength.

You simply need to start somewhere.

Option 1: Start at home

If the thought of a gym fills you with dread, begin at home.

There are some fantastic beginner-friendly strength workouts available on YouTube using:

• bodyweight

• resistance bands

• dumbbells

• kettlebells

The goal isn’t perfection.

It’s learning movement patterns and building confidence.

Exercises such as:

• squats

• lunges

• glute bridges

• push ups (against a wall if needed)

• rows with resistance bands

can all be incredibly effective.

Option 2: Invest in a personal trainer

This is honestly one of the best investments I made.

A good personal trainer can:

• teach proper form

• help prevent injury

• build a programme around your goals

• improve confidence

• help you progress safely

If you have Hashimoto’s, any autoimmune disease or existing injuries, I’d strongly recommend finding someone who is willing to work with your energy levels rather than simply trying to push you as hard as possible.

The right trainer should understand that recovery matters just as much as training.

Option 3: Join classes

One of the reasons I’ve stayed consistent is because I genuinely enjoy the social aspect of training.

Most gyms offer classes ranging from beginner-friendly sessions right through to more advanced strength and conditioning work.

Not only do the classes push me, but they also keep training fun.

And when something is enjoyable, you’re much more likely to stick with it.

A simple 6-week beginner plan

You don’t need a complicated programme to start seeing results.

For the first six weeks, focus on mastering the basics.

Aim for two to three full-body sessions per week.

Each session could include:

Lower body

• Squats

• Romanian deadlifts

• Glute bridges

Upper body

• Chest press

• Seated row

• Shoulder press

Core

• Plank

• Dead bugs

Start with:

• 2 sets

• 10-12 repetitions

• a weight that feels challenging but manageable

Focus on learning technique first.

Once the movement feels comfortable, gradually increase the weight or repetitions.

Remember, your goal isn’t to leave the gym crawling.

Your goal is to leave knowing you could come back and do it again.

The biggest mistake beginners make

Most people massively overestimate what they can achieve in a few weeks and underestimate what they can achieve in a year.

The women I see making the best progress aren’t necessarily the strongest.

They’re the most consistent.

They show up.

Week after week.

Month after month.

Even when motivation disappears. Because motivation comes and goes.

Consistency is what changes your body.

The truth is that building strength isn’t about finding the perfect programme.

It’s about repeating the basics long enough for them to work.

And if you can do that, the results will come.

Protein and macros: why what you eat matters just as much as what you lift

Another big lesson I’ve learned over the last few years is that strength training alone isn’t enough. What you feed your body plays an equally important role, especially if you have thyroid dysfunction. Hormones, metabolism and muscle recovery all rely on adequate nutrition.

Protein is non negotiable.

When you lift weights, your muscles need amino acids to repair, recover and grow stronger. Without enough protein, progress can be much slower, even if you’re training consistently.

How much protein do you need?

A good starting point is:

General health
1.2 to 1.4g per kg of body weight

Active women and those strength training
1.6 to 2.2g per kg of body weight

For example, a woman weighing 70kg who is strength training regularly would benefit from around 112 to 154g of protein per day.

That might sound like a lot initially, but it becomes much more achievable when you include a good source of protein at every meal.

Protein isn’t just important for building muscle. It also supports:

• recovery

• hormone production

• immune function

• blood sugar balance

• healthy ageing

And for those of us with Hashimoto’s, supporting muscle mass becomes even more important as we get older.

Don’t forget carbohydrates and fats

For years I was terrified of carbohydrates.

Like many women, I thought eating less would help me lose weight faster.

In reality, it often left me feeling exhausted, craving sugar and struggling to recover from exercise.

Carbohydrates provide the body with its preferred source of fuel, particularly during exercise, whilst healthy fats are essential for hormone production and nutrient absorption. Great sources of carbs are sweet potatoes, butternut squash, rice, and oats. Healthy fats can be olive oil, avocados, olives, nuts, seeds, oily fish such as salmon, mackerel and trout. If you want more help with ensuring you have a balanced meal whilst training, a good PT can also help with this.

The goal isn’t to eliminate food groups.

The goal is to fuel your body properly.

A note on soy

As many of you know, I personally avoid soy because I have Hashimoto’s.

Whilst research on soy and thyroid function is mixed, some studies suggest excessive soy intake may interfere with thyroid hormone absorption or function in susceptible individuals, particularly when iodine intake is low.

For that reason, I prefer to focus on other protein sources such as:

• eggs

• poultry

• fish

• grass fed meat

• Greek yoghurt

• collagen

• nuts and seeds

What changed when I increased my protein?

One of the most noticeable changes for me wasn’t actually muscle growth.

It was recovery.

I felt less hungry between meals.

My energy became more stable.

Cravings reduced.

And I found I could tolerate training far better than before.

Combined with consistent strength training, prioritising protein has played a huge role in helping me build muscle, reduce body fat and maintain the strength I’ve worked so hard to achieve.

Because ultimately, you can have the best training programme in the world, but if you’re not giving your body the nutrients it needs to recover and adapt, you’re making the process far harder than it needs to be.

Why I take creatine (and why I think more women should consider it)

If there was one supplement I’d recommend alongside strength training, it would probably be creatine monohydrate. Link to the one I personally take here «

Not because it’s trendy. Not because it’s the latest wellness fad.

But because it’s one of the most researched supplements available and the evidence behind it is incredibly strong.

For years, I assumed creatine was only for bodybuilders or young men trying to get bigger in the gym.

I couldn’t have been more wrong.

In reality, creatine can be beneficial for women of all ages, particularly those who are strength training, entering perimenopause or trying to maintain muscle mass as they get older.

^{Affiliate Disclosure: This article may contain affiliate links, including Amazon Associate links. If you purchase through these links, I may receive a small commission at no additional cost to you. As always, I only share products I personally use, have used myself, or would recommend to clients and readers.}

What exactly is creatine?

Creatine is a naturally occurring compound found in the body and in foods such as red meat and fish.

Its primary role is helping produce energy within cells, particularly during short bursts of high intensity activity such as:

• lifting weights

• sprinting

• jumping

• climbing stairs

• carrying heavy shopping

Around 95% of the body’s creatine is stored in muscle tissue, where it acts as a quick energy reserve.

Supplementing with creatine helps increase these stores, allowing muscles to work harder and recover more effectively.

The benefits go far beyond building muscle

Most people associate creatine with muscle growth.

Whilst it can certainly help support strength and muscle development, that’s only part of the story.

Research has shown creatine may also help support:

• strength and power output

• recovery between training sessions

• muscle preservation during fat loss

• healthy ageing

• bone health

• cognitive function

• memory and concentration

This is one of the reasons creatine has become increasingly popular amongst women.

We’re not just interested in looking strong. We want to stay strong.

Why this matters for women with thyroid disorders

One of the biggest challenges many women with thyroid dysfunction face is maintaining muscle mass.

When you’re tired, struggling with recovery or dealing with fluctuating energy levels, it can be much harder to train consistently.

Anything that supports recovery and performance can therefore be incredibly valuable.

Whilst creatine doesn’t directly treat Hashimoto’s, it can help support the things many of us are trying to improve:

• strength

• energy production

• exercise performance

• recovery

• body composition

Personally, I’ve taken 5g of creatine monohydrate daily for almost a year now and it’s become one of the few supplements I rarely miss.

Combined with adequate protein intake and consistent strength training, it has played a role in helping me build muscle and improve my performance in the gym.

I’ve also seen plenty of comments online raising concerns about creatine building up in the liver or kidneys and the importance of monitoring blood markers. I actually agree that regular testing is sensible, particularly for anyone with existing liver or kidney concerns, or those taking higher doses than recommended.

For me, I recently had a comprehensive set of blood tests and my creatinine levels have remained stable throughout the past year despite supplementing daily. Whilst this is only my personal experience and not a guarantee of how someone else will respond, it was reassuring to see that regular use at 5g per day had not negatively impacted my markers.

As with any supplement, context matters. What works well for one person may not be appropriate for another, which is why I always encourage people to discuss supplementation with their healthcare practitioner and to monitor their blood work where appropriate.

What does the research say?

A large body of research has demonstrated that creatine supplementation can improve muscular strength, lean body mass and exercise performance.

More recently, researchers have also started exploring its role in brain health and cognitive function, particularly in women and older adults.

A review published in Nutrients concluded that creatine is not only one of the most effective supplements for improving exercise performance but also one of the safest when used appropriately.

A quick note on water retention

Yes, creatine can increase water storage within muscle cells.

But this is very different from feeling bloated or puffy.

In fact, many people find their muscles look fuller and stronger rather than softer.

It’s one of those supplements that often sounds more complicated than it actually is.

My take

If you’re strength training regularly, prioritising protein and looking for a supplement with an impressive amount of research behind it, creatine is worth considering.

It’s not a magic pill. It won’t replace good nutrition. And it certainly won’t do the work for you.

But as part of a solid foundation, it’s one of the few supplements I genuinely believe earns its place in my daily routine.

What a realistic week of training looks like for me now

A typical week currently looks something like this:

Monday
Glute class followed by a barbell class focusing on a specific lift or movement pattern.

Depending on the training block, that might be:

• squats

• bench press

• deadlifts

• pull-up progressions

• overhead press

It’s one of my toughest sessions of the week and often leaves me questioning my life choices halfway through. Shout out to Pat for these great classes!

Tuesday
Upper body strength training.

Usually focusing on:

• back (lat pulls downs, cable row, assisted pull ups etc)

• shoulders (lateral raises with dumbells, over head press)

• chest (bench press with barbell or dumbells)

• arms (bicep curls, tricep cable pulls etc)

This is where I work on improving strength and technique with my main lifts.

Wednesday
Lower body session. My favourite!

Typically:

• glutes (bulgarian split squats, heavy walking lunges, leg press, hip thrusts etc)

• hamstrings (single leg RDL’s)

• quads (leg extension)

With a mixture of compound lifts and accessory work.

Thursday
Yoga or rest day, depending on how I’m feeling.

A younger version of me would have viewed this as a wasted workout.

Now I see it as one of the most valuable sessions of the week.

Mobility, flexibility, breathing and recovery are all part of getting stronger.

Friday
Bodybuilding class run by my gym’s owner, Tom. Shout out to Ministry of Fitness and all his hard work making this gym so cool!

This is one of my favourite sessions because it’s challenging but also incredibly supportive.

The atmosphere is fantastic and it’s a great way to finish the working week.

Saturday
Pilates or chill.

Again, something I never would have prioritised in my 20s.

But improving core strength, stability and movement quality has helped me tremendously in the gym as well as improve my posture and back strength.

Sunday
Rest, walking and recovery.

No guilt.

No trying to make up for missed workouts.

Just allowing my body to recover and prepare for the week ahead.

Alongside this, I aim for between 10,000 and 13,000 steps most days.

Walking is one of the most underrated forms of movement available.

It’s fantastic for:

• blood sugar regulation

• stress management

• recovery

• digestion

• lymphatic circulation

Why recovery matters more than most women realise

If you have an under-active thyroid, recovery isn’t optional.

It’s part of the programme and for years I ignored this.

I thought more exercise would automatically equal better results.

What I’ve learned is that the body adapts during recovery.

Not during the workout itself.

Training creates the stimulus. Recovery is where the magic happens.

That’s why I pay just as much attention to:

• sleep

• protein intake

• hydration

• stress management

• rest days

as I do my workouts.

When those foundations are in place, my training improves dramatically.

When they’re not, my body lets me know fairly quickly.

The best programme is the one that works for your life

I want to stress that this is what works for me right now, and I’ve built up to this slowly over several years. And this is not to say I can manage this every single week, as expected - life gets in the way or you suffer a set back with health or stress load (for me recently the UK’s heatwave was unbearable for me and only managed to do 1 workout in the week) and that’s ok!

You do not need to train six days per week.

You do not need a bodybuilding gym membership.

And you certainly don’t need to be deadlifting 80kg to experience the benefits of strength training.

For some people, two full body sessions per week will be transformational.

For others, three sessions and a couple of walks may be perfect.

The goal isn’t to copy somebody else’s routine.

The goal is to find a sustainable approach that supports your health, energy and lifestyle long term.

Because strength training isn’t something I’m doing for a holiday anymore.

I’m doing it because I want to be strong, capable and independent for decades to come.

And that’s a very different mindset.

Final thoughts

Strength training has transformed far more than my body.

It has changed how I experience life with Hashimoto’s.

It has improved my confidence, helped me build resilience, supported my lymphatic health and given me a much greater sense of trust in what my body is capable of.

Perhaps the biggest lesson I have learned is that progress is not about perfection.

It is about consistency. Showing up when you can. Listening to your body.

Being patient enough to let small improvements compound over time.

Whether you are lifting your first pair of dumbbells at home, thinking about joining a gym or returning to exercise after a long break, remember that everybody starts somewhere.

And you certainly do not need to look like an athlete before you deserve a place in the weights room.

Start where you are. Build gradually. Stay consistent.

And give your body the time it needs to adapt.

If there is one thing I wish I had learned sooner, it is that strength training is not just about changing how you look.

It is one of the most powerful tools we have for supporting metabolic health, maintaining muscle, improving bone density, regulating blood sugar, supporting healthy ageing and building confidence in our bodies.

For me, it has become one of the foundations of living well with Hashimoto’s.

And I have no intention of stopping any time soon.

I’d love to know, what has your experience with strength training been?

Do you currently lift weights, are you thinking about starting, or is there something holding you back?

Let me know in the comments.

Leave a comment

When I was diagnosed with almost 10 years ago, I genuinely thought the hardest part was over.

I finally had an explanation.

My blood tests showed:

• a TSH around 8 mIU/L (too high)

• a Free T4 around 6 pmol/L, which was below range

At that stage, I already had some understanding of thyroid health through qualifying as a nutritional therapist. I’d learnt about:

• thyroid physiology

• autoimmune disease

• nutrients involved in hormone production

• gut health

• hormone balance

So I knew enough to recognise something was seriously off.

But I still believed the doctors would know exactly what I needed to get well again.

Like most people diagnosed with hypothyroidism in the UK, I was prescribed:

Levothyroxine (T4 only)

I was essentially told:

“Take this and things should improve.”

Unfortunately, it was nowhere near that straightforward.

What followed was probably the longest, most emotionally exhausting and confusing health journey of my life.

Important disclaimer

This article is purely based on my personal experience living with Hashimoto’s over the last decade and should not be taken as medical advice.

I am not recommending anyone self-prescribe, source medication independently or make changes to thyroid medication without professional guidance and regular monitoring.

Thyroid medication affects multiple systems in the body, including heart health, metabolism, bone density and nervous system function. What works for one person may not work for another.

My intention in sharing this is to open up a more honest conversation around the reality that thyroid treatment is not always simple, and that many patients continue struggling with symptoms despite being told their blood tests are “normal”.

Always work with a qualified medical professional when making decisions around medication or treatment changes.

What actually happens when you’re diagnosed with hypothyroidism?

For most people in the UK, diagnosis involves testing:

• TSH (thyroid stimulating hormone)

• Free T4

• sometimes thyroid antibodies

TSH is essentially the signal from the brain asking the thyroid gland to produce more hormone.

A high TSH generally suggests:
👉 the body is struggling to produce enough thyroid hormone

Free T4 measures circulating inactive thyroid hormone.

In Hashimoto’s, the immune system gradually attacks the thyroid gland itself, impairing its ability to produce hormones efficiently over time.

Once diagnosed, most patients are started on:

Levothyroxine (synthetic T4)

The idea is that the body should convert T4 into:

T3 (the active thyroid hormone)

T3 is the hormone that actually influences:

• metabolism

• energy production

• body temperature

• digestion

• mood

• muscle recovery

• bowel movements

• cardiovascular function

• hair and skin health

Blood tests are then typically monitored:

• every 6-8 weeks initially

• then every 6-12 months once “stable”

The issue?

Many people are monitored almost entirely by:
👉 lab values

Not:
👉 how they’re functioning day to day

And I quickly realised those two things do not always align.

The symptoms that didn’t magically disappear

Even after starting levothyroxine, I continued struggling with:

• insomnia

• anxiety

• panic attacks

• mood swings

• hair thinning

• fatigue

• bloating

• constipation

• weight gain

And probably the hardest part?
👉 feeling dismissed

Because technically my blood tests were “improving.”

Yet I still felt awful.

About a year into treatment, I became increasingly frustrated that despite:

• eating well

• exercising

• supplementing

• trying to “do everything right”

…I still didn’t feel remotely healthy.

My weight barely shifted.
My mood swings affected relationships.
My anxiety became overwhelming.

So naturally, I started researching deeper.

Discovering Natural Desiccated Thyroid (NDT)

This was around the time I came across:

Natural Desiccated Thyroid (NDT)

Mainly through:

• thyroid forums

• Facebook groups

• online patient communities

NDT is made primarily from dried pig thyroid glands and contains both:

• T4

• T3

Unlike standard levothyroxine treatment, which only provides T4.

At the time, it seemed much more commonly used in the US than the UK.

After reading countless stories from women saying:

“This changed my life”

…I became desperate enough to try it myself.

Looking back, that was risky.

Because I sourced it independently.
Without professional supervision.
Without proper monitoring.

And unfortunately, I became extremely unwell.

The point I ended up in A&E

My thyroid levels became chaotic.

I experienced:

• racing heart

• cold sweats

• severe anxiety

• jitters

• palpitations

• insomnia

• panic

Classic symptoms associated with hyperthyroidism.

Yet some of my levels still appeared unusually low too.

I ended up in A&E needing IV fluids because my body was essentially swinging between hypo and hyper states.

It was terrifying.

And I learnt a very important lesson:
👉 experimenting with thyroid medication without supervision is not something I’d ever recommend

Even now, with the knowledge I have.

Looking back, there are parts of this journey I would absolutely approach differently now.

After that experience, I returned to T4-only medication and continued muddling through for several more years.

The point I realised T4 alone still wasn’t enough for me

Over time, despite:

• improving my diet

• supplementing appropriately

• focusing on minerals

• supporting gut health

• improving lifestyle habits

…I still didn’t feel properly functional.

I constantly worried about:

• fatigue

• panic attacks

• energy crashes

• bloating

• weight gain

My weight remained around 79kg for years despite huge effort.

I felt deeply uncomfortable in my body.

At this stage I’d already spent hundreds of pounds on:

• private thyroid panels

• adrenal testing

• stool testing

• functional medicine investigations

Eventually, I worked with a holistic doctor in Winchester who suggested Low Dose Naltrexone (LDN)

What is LDN and why is it used in autoimmune disease?

LDN stands for:

Low Dose Naltrexone

It’s a low-dose version of a medication traditionally used in addiction medicine.

At lower doses, research suggests it may help:

• regulate immune activity

• reduce inflammation

• modulate autoimmune responses

Research into Low Dose Naltrexone (LDN) is still emerging, but studies suggest it may help regulate immune activity and reduce inflammation in certain autoimmune conditions. A Norwegian population-based study published in BMC Endocrine Disorders investigated thyroid hormone use in patients starting LDN and highlighted growing clinical interest in its potential role within Hashimoto’s and hypothyroidism management, although larger controlled studies are still needed.

Studies have explored its use in:

• autoimmune disease

• chronic pain

• multiple sclerosis

• Crohn’s disease

• Hashimoto’s

Some patients report improvements in:

• fatigue

• pain

• antibody levels

• inflammation markers

I took LDN alongside T4 for just over a year.

And slowly…
I did improve.

My thyroid antibodies reduced.
I felt more human again.

But it was expensive because I needed a specialist prescription through Scotland, and my lifestyle at the time still wasn’t particularly compatible with it.

Alcohol and LDN really did not mix well for me.

After one particularly unpleasant experience at a summer BBQ, I became nervous continuing it at that stage in my life.

There’s now much more information available through the LDN Research Trust for anyone interested in learning more.

Discovering T3 therapy changed everything for me

About 6 years ago, I started reading more about:

combination T4/T3 therapy

Particularly through the HealthUnlocked thyroid forum.

One thing kept coming up repeatedly:
👉 many women simply did not feel well on T4 alone

A 2021 consensus statement published jointly by the American Thyroid Association, British Thyroid Association and European Thyroid Association acknowledged that while levothyroxine remains the standard treatment for hypothyroidism, a proportion of patients continue experiencing persistent symptoms and may benefit from carefully monitored T4/T3 combination therapy under specialist supervision.

And physiologically, that can make sense for some people.

Because T4 must be converted into T3 by the body.

That conversion relies on:

• liver function

• gut health

• nutrient sufficiency

• selenium

• zinc

• iron

• stress levels

• metabolic health overall

Some people may also produce higher levels of:

Reverse T3

An inactive form that can interfere with active thyroid hormone activity at a cellular level.

So despite “normal” blood results…
cells may still not be receiving enough active thyroid hormone.

I discussed T3 with my GP at the time.

The answer was a very firm no.

Despite:

• some endocrinologists prescribing it in the UK

• many countries recognising it as a treatment option

• and countless positive patient experiences worldwide

I constantly felt:

• patronised

• dismissed

• laughed at for my nutritional background

It became exhausting.

Eventually, after months of research, I cautiously decided to trial T3 myself.

The biggest improvement I’d experienced in years

I started extremely slowly.

Just 6.25mcg (quarter tablet) and gradually increased over time.

The difference was huge.

Slowly I noticed:

• improved energy

• reduced anxiety

• less hair loss

• better bowel movements

• improved gym performance

• weight finally shifting

• clearer thinking

• improved confidence

For the first time in years:
👉 I actually felt well

Over the next few years I completely transformed physically and mentally.

I:

• strength trained 3+ times weekly

• hiked regularly

• built muscle

• reduced body fat

• dropped 2 dress sizes

• stopped experiencing panic attacks

I genuinely felt like myself again.

Why splitting T3 doses is often recommended

T3 (liothyronine) acts much faster in the body than T4.

Which is why many people split doses throughout the day to help avoid:

• spikes

• crashes

• palpitations

• jitters

At my highest point, I was taking:

• 50mcg T4

• 37.5mcg T3 split into two daily doses

At the time?
I felt incredible.

But physiologically…
that is considered a very high T3 dose.

Why suppressed TSH matters long-term

Last year (2025), my blood results became more concerning.

My:

• TSH became heavily suppressed at 0.03

• Free T4 remained low-normal

While I felt fantastic symptomatically, long-term suppressed TSH can increase risks to:

• heart health

• cardiovascular function

• bone density

Particularly increasing risks of:

• palpitations

• arrhythmias

• atrial fibrillation

• osteoporosis over time

Which is why endocrinologists take it seriously.

Finally finding an endocrinologist who actually listened

I was eventually referred to an endocrinologist in Bristol.

And for the first time in years:
👉 I felt genuinely listened to

She was surprisingly open-minded and supportive regarding combination therapy.

But she also explained something important:
the reason I felt so good may partly have been because metabolically I was running too high.

Almost like being mildly over-medicated.

Which can feel incredible temporarily.
But may not be sustainable long-term.

Reluctantly, I agreed to:

• gradually reduce T3

• increase T4

with blood tests every 6 weeks.

The adjustment has been much harder than expected

I’m now taking:

• 100mcg T4

• 18.75mcg T3

And if I’m honest…
I’m struggling.

Since reducing the T3:

• I’ve gained weight

• lost muscle mass

• developed worsening constipation

• experienced insomnia again

• reduced gym tolerance

• felt significantly more sluggish overall

I’m currently awaiting:

• stool test results

• H. pylori testing

• additional investigations

But I’ve already been told:

“It’s probably IBS.”

Maybe it is.

But the timing feels difficult for me to ignore.

Especially after feeling so well previously.

Where I stand now

This entire experience has taught me:
👉 thyroid treatment is rarely one-size-fits-all

Some people thrive on T4 alone.
Others genuinely seem to feel better with combination therapy.

And while taking control of our health can feel empowering…

It also comes with responsibility.

Because there’s a fine line between:

• informed self-advocacy
  and

• dangerously self-experimenting

I learnt some of those lessons the hard way.

Thyroid medications used around the world

Depending on the country, treatment options may include:

• Levothyroxine (T4 only)

• Liothyronine (T3)

• Combination T4/T3 therapy

• Natural Desiccated Thyroid (NDT)

Conventional medicine focuses primarily on:

• replacing missing hormones

• stabilising lab markers

Whereas more integrative or naturopathic approaches may also explore:

• gut health

• nutrient deficiencies

• inflammation

• stress

• autoimmunity

• lifestyle factors

The reality?
There is currently no universal “cure” for Hashimoto’s.

Some people achieve:

• antibody remission

• major symptom improvement

• reduced medication needs

through aggressive lifestyle and dietary intervention.

Others still require lifelong medication despite doing everything “right.”

And I think both realities deserve compassion.

Final thoughts

If there’s one thing this journey has taught me, it’s that living with Hashimoto’s requires constant adaptation.

Even now, with all the knowledge I have, it can still feel overwhelming trying to navigate:

• what’s helping

• what’s harming

• what’s sustainable

• and what’s worth trying

I still believe my body functions better with more T3 support.

But I also have to respect the long-term risks involved.

Nothing is completely risk-free.
Not even the medications designed to help us.

And while I’d love to one day fully reverse my Hashimoto’s and come off medication entirely…

I’m not there yet.

Right now, I’m still learning.
Still adjusting.
Still trying to find the balance between:
👉 feeling well now
and
👉 protecting my long-term health too.

I’d love to know

Do you feel like thyroid treatment focuses too heavily on lab results and not enough on how people are actually functioning and feeling?

Leave a comment

I’ll never stop travelling.

Even with an autoimmune disease.

Even with the planning.
The exhaustion.
The food stress.
The occasional flare-ups.
The moments of standing in a foreign pharmacy trying to Google translate your symptoms while questioning every life decision you’ve ever made 😅

Because despite all of that…

Travelling has genuinely been one of the most transformative parts of my life.

I’ve now visited 25 countries, most of them in the last 6 years, and I’ll never take that privilege for granted.

Travel gives me:

• perspective

• freedom

• confidence

• adventure

• a break from the constant rat race of everyday life

Especially travelling solo.

There’s something incredibly empowering about navigating the world alone.

I’ve travelled solo through:

• South Africa

• Thailand

• Portugal

and had experiences I’ll remember forever.

Like:

• doing the highest bridge bungee jump in the world in South Africa

• watching migrating humpback whales in Sri Lanka

• exploring endless temples in Thailand

• meeting incredible people I’d never have crossed paths with otherwise

Travel has stretched me in the best possible way.

But it absolutely comes with challenges when you have a body that’s sensitive to:

• stress

• sleep disruption

• inflammation

• unfamiliar foods

• nervous system overload

I think this side of travelling with chronic illness gets massively overlooked online.

Because most travel content shows:
👉 the beach clubs
👉 the cocktails
👉 the aesthetic breakfasts

Not:
👉 the bloating
👉 the gut issues
👉 the exhaustion
👉 the anxiety of getting sick abroad

So let’s talk about it properly.

Why travelling can disrupt the thyroid and gut

When you have an autoimmune condition like Hashimoto’s, the body tends to be more sensitive to sudden changes and stressors.

And travelling introduces a lot of them at once.

Things like:

• disrupted sleep

• long-haul flights

• dehydration

• alcohol

• irregular eating

• exposure to unfamiliar bacteria

• travel stress

• inflammation from flying

• blood sugar instability

• overstimulation

can all impact:

• digestion

• cortisol

• immunity

• circulation

• thyroid function

Especially if you’re already running on low reserves.

Flying alone can be incredibly inflammatory

People massively underestimate how stressful flying is on the body.

Especially long-haul travel.

You’re dealing with:

• recycled air

• dehydration

• disrupted circadian rhythm

• sitting still for hours

• poor sleep

• stress hormones

• often more caffeine, sugar or alcohol than usual

And if you already struggle with:

• circulation

• bloating

• constipation

• fluid retention

• fatigue

…it can hit even harder.

I always notice:

• puffiness

• sluggish digestion

• dehydration

• poor sleep

• increased inflammation

after flights if I’m not careful.

Especially now I’m older 😅

The food side is honestly one of the hardest parts

I LOVE trying local food.

That’s one of the best parts of travelling.

But it’s also probably the biggest challenge when you have dietary restrictions or autoimmune issues.

Because suddenly:

• gluten-free options disappear

• soy sneaks into everything

• ingredients are unclear

• meals become less balanced

• and temptation increases because… you’re on holiday

Sometimes I do loosen up a bit. A bit too much sometimes and paid the price!

But I’ve learnt there’s a difference between:
👉 enjoying yourself
and
👉 pushing your body too far

Especially when your gut is already sensitive.

Getting sick in Thailand was a huge wake-up call

I got ill twice whilst travelling solo in Thailand.

And when I say ill…
I mean completely bed-bound for 48 hours both times.

In a foreign country.
Alone.
It was pretty scary.

I still don’t know exactly what caused it.
Probably:

• bacteria exposure

• food hygiene differences

• water contamination somewhere

• general gut stress

• a combination of everything

But I was incredibly lucky.

Local people helped me:

• bring electrolytes

• charcoal tablets

• painkillers

• water

And even though I recovered relatively quickly each time…

The long-term effects on my gut lasted months after I got home.

That experience taught me:
👉 recovery doesn’t always end when the trip does

Sometimes your body needs genuine rebuilding afterward.

How I support my body when travelling now

I still travel a lot and I’m writing this just as I’ve come back from a city break in Krakow, Poland.

I just travel smarter now.

Especially in Europe, where things are usually easier to navigate, I’ve learnt how important preparation is for reducing stress and inflammation.
A little planning makes a huge difference.

A quick note: Some links in this article are affiliate links, which means I may earn a small commission if you choose to purchase through them, at no extra cost to you. I only recommend products I personally use, love or would genuinely suggest to friends and clients. As an Amazon Associate, I earn from qualifying purchases.

Things I always take with me now

Saccharomyces boulardii

Probably one of my non-negotiables.

This probiotic yeast is often used to support:

• gut resilience

• digestion

• traveller’s diarrhoea prevention

• recovery after stomach bugs

I especially take this when travelling further afield.

Digestive enzymes

These help massively when:

• meals are richer

• ingredients are unfamiliar

• eating patterns are inconsistent

Especially if I know I’ll be eating out frequently.

Electrolytes

Essential for:

• hydration

• circulation

• heat tolerance

• energy

• recovery from flights

Particularly in hot climates where you’re sweating far more than usual.

Magnesium

Mainly for:

• sleep

• nervous system support

• muscle tension

• constipation prevention after flying

Travel absolutely disrupts my sleep, so this helps a lot.

Activated charcoal

This is something I always keep in my travel bag now.

Activated charcoal can bind to certain toxins and unwanted compounds in the gut, which is why some people find it helpful during stomach bugs, food poisoning or episodes of loose stools caused by bacterial imbalance while travelling.

I’ve personally found it useful when my stomach has felt particularly reactive abroad.

That being said, it’s not something I’d take daily or alongside medications and supplements, as it can reduce absorption if taken too closely together. I see it more as a short-term support tool rather than a long-term fix.

Bone broth sachets

These are underrated for travel. I like Freja sachets as you can just mix with hot water and give you 11g of protein in one warm hit.

Especially:

• airport delays

• long flights

• post-stomach bug recovery

• when food choices are limited

Easy protein and minerals without upsetting the gut.

Protein snacks

Because airports are not exactly autoimmune-friendly wellness havens 😅

I usually take things like:

• biltong

• protein bars I tolerate well

• nuts

• fruit

• dark chocolate

• rice cakes or oatcakes depending on tolerance

This stops me getting:

• starving

• blood sugar crashes

• forced into eating foods I know don’t suit me

The travel products I genuinely swear by now

Sterimar nasal spray

I used to get sinus infections fairly regularly after flying and think it was a combination of:

• recycled air

• air conditioning

• dehydration

• being around so many people in a confined space for hours

Now I use Sterimar Nasal Spray before and after flights to help clear and hydrate my sinuses, and it’s genuinely made a noticeable difference.

Vital Baby hygiene spray

Airports and planes are honestly pretty grim when you think about how many people are touching everything constantly 😅

I try to avoid overly harsh antibacterial products where possible, so I travel with Vital Baby Hygiene Spray because it feels gentler and less chemically overwhelming.

I use it:

• on my hands

• tray tables

• arm rests

• sometimes even a quick spray on my face during long-haul flights

Hydrating face masks

Flying dries my skin out massively.

And when my skin barrier feels irritated, I generally feel more inflamed and run down too.

So I genuinely love doing a cheeky hydrating face mask on longer flights now 😅

Not because I’m trying to look glamorous on a plane…
absolutely not.

But because it helps:

• rehydrate my skin

• reduce irritation

• make me feel more human after 10+ hours of recycled air

Planning ahead reduces so much stress

One of the biggest things I do now is:
👉 research food before I travel

I’ll search:

• “gluten-free restaurants”

• “healthy restaurants”

• “dairy-free options”

and save them all on Google Maps beforehand.

Anothe thing that’s genuinely made travelling with gluten sensitivity so much less stressful for me is the Atly app. It shows gluten-free safe restaurants, cafés and bakeries nearby, with filters based on safety levels, cross-contamination awareness and community reviews from other gluten-free travellers. It’s been really helpful for finding places I’d probably never have discovered otherwise, especially when travelling somewhere new. They’ve also kindly offered readers 50% off an annual subscription using this link Atly app

This genuinely reduces stress massively once I’m there because wandering around hungry with dietary restrictions in a foreign country is not the vibe 😅

I also save key phrases in the translator app like:

• “Do you have gluten-free options?”

• “I can’t eat soy”

• “I’m dairy-free”

Especially in countries where English isn’t widely spoken.

And honestly, I just think making an effort matters.

Even learning:

• hello / goodbye

• thank you

• have a nice day

goes such a long way.

People really appreciate it.

My flight routine now

For flights over 4 hours I always:

• wear compression socks

• drink loads of water

• avoid alcohol

• take electrolytes

• walk around regularly

• prioritise sleep afterward

Compression socks especially help because I already struggle with:

• circulation

• puffiness

• fluid retention

and flying can massively worsen that.

And one thing I never do abroad?
👉 drink tap water in countries where it’s not advised.

Not even “just a little”.

I’ll:

• use bottled water

• fill a flask I’ve taken with me

• stock the hotel room properly

Because one stomach bug can derail:

• the trip

• your gut

• your energy

• and sometimes your recovery for weeks afterward

Why I almost always book a lymphatic massage after travelling now

This has become one of my favourite post-travel rituals.

Especially after:

• long-haul flights

• heat

• poor sleep

• lots of restaurant food

• alcohol

• periods of sitting for long stretches

I almost always notice:

• puffiness

• fluid retention

• sluggish digestion

• heavy legs

• increased inflammation

after travelling.

So now I regularly schedule a Brazilian lymphatic drainage massage after flights, especially if I’ve travelled long distance.

I come out feeling like a different person.

Lighter.
Less swollen.
More energised.

Whether that’s from:

• improved circulation

• lymphatic movement

• reduced fluid stagnation

• nervous system relaxation

• or simply taking time to properly recover…

I don’t know.

Probably a combination of all of it.

But for me personally, it’s become one of the most effective ways to help my body transition out of “travel stress mode” and feel more regulated again afterward.

If anyone is in or hear the Bristol area, UK, I cannot recommend Tilia massage enough ✨

Other things that genuinely help reduce travel inflammation

Walk as much as possible

Movement helps:

• circulation

• digestion

• lymphatic flow

• blood sugar balance

Plus it’s the best way to actually experience a place.

Don’t overpack your itinerary

Trying to cram:

• every excursion

• every late night

• every tourist attraction

into one trip can absolutely fry your nervous system.

Now I intentionally build:
👉 slower mornings
👉 rest time
👉 recovery time

into trips.

Prioritise sleep where possible

I know this isn’t always realistic.

But if I know I’ve had:

• flights

• poor sleep

• alcohol

• long days

…I’ll intentionally plan a quieter day afterward because pushing through exhaustion never ends well for me anymore.

Keep meals balanced where possible

I still enjoy food abroad.
Absolutely.

But I try not to live entirely on:

• pastries

• cocktails

• beige airport food

for 10 days straight anymore 😅

Even just aiming for:

• protein

• fibre

• hydration

• balanced meals

most of the time helps massively.

Travelling with chronic illness teaches you resilience

There’s something incredibly humbling about being sick abroad.

Especially alone.

But weirdly, it also reminds you how adaptable humans are.

You figure it out.
You problem solve.
You keep going.

And despite the challenges…

I’ll still keep travelling for as long as I can.

Because for me:
👉 the joy, perspective and growth outweigh the difficulties

I’ve learnt I don’t need to travel perfectly.

I just need to support my body better along the way.

Final thoughts

Having an autoimmune disease doesn’t mean life stops.

It just means:
👉 you may need to move through life a little more intentionally

Travel has taught me that better than anything else.

Not just how to see the world…

But how to understand my body within it.

Please remember that supplements and wellness products are not one-size-fits-all. Always check suitability, medications and individual needs before starting anything new.

I’d love to know

Have you ever struggled with digestion, fatigue or flare-ups while travelling?

Or found any travel habits that genuinely help your body cope better abroad?

Leave a comment

For years, I felt like my hormones were completely running the show.

Weight fluctuations.
Acne.
Excessive hair growth.
Mood swings.
Cravings.
Exhaustion.

And yet every appointment seemed to end with the same solution:

👉 “Try a different birth control pill.”

At one point in my early 20s, I was told I likely had PCOS.

Despite not actually having ovarian cysts.

Which confused me at the time because I thought:

“Surely you need cysts to have polycystic ovarian syndrome?”

But PCOS is actually diagnosed based on a combination of symptoms and hormone patterns, not scans alone.

I ticked a lot of the boxes:

• acne

• excess facial/body hair

• weight gain

• blood sugar instability

• hormonal fluctuations

What nobody really explained to me was:
👉 how interconnected all of these hormones actually are

Or how much the thyroid is involved in the bigger picture.

The thyroid doesn’t work alone

One of the biggest misconceptions around thyroid health is that it only affects:

• metabolism

• energy

• weight

In reality, thyroid hormones influence almost every system in the body.

Including:

• blood sugar regulation

• ovulation

• menstrual cycles

• cortisol response

• digestion

• fertility

• cholesterol

• mood

• temperature regulation

Your thyroid is constantly communicating with:

• insulin

• oestrogen

• progesterone

• cortisol

• testosterone

So when one hormone becomes dysregulated, others often follow.

Why women are more susceptible to thyroid dysfunction

Women are significantly more likely to develop thyroid disorders than men, particularly autoimmune thyroid conditions like Hashimoto’s.

Hormonal shifts throughout life place additional pressure on the endocrine and immune systems:

• puberty

• pregnancy

• post-partum

• perimenopause

• menopause

Research published in Frontiers in Endocrinology (2022) discusses how female sex hormones influence immune activity and may partly explain why autoimmune thyroid disease is far more common in women.

Another review in Nature Reviews Endocrinology explored the relationship between oestrogen signalling and thyroid autoimmunity, highlighting how sex hormones can influence inflammatory pathways and immune responses.

The key hormones every woman should understand (and how they interact with the thyroid)

One of the biggest things I wish someone had explained to me earlier is that hormones don’t work independently.

They’re constantly communicating with each other.

Which means if one hormone is out of balance, it often creates a ripple effect elsewhere.

And because the thyroid is essentially the body’s metabolic regulator, it influences almost all of them in some way.

Oestrogen

Oestrogen is involved in:

• menstrual cycles

• skin health

• bone health

• metabolism

• fertility

• mood

When oestrogen becomes too dominant relative to progesterone, women may notice:

• heavy periods

• bloating

• headaches

• breast tenderness

• mood swings

• weight fluctuations

Oestrogen also influences thyroid-binding globulin (TBG), a protein that can reduce the amount of free active thyroid hormone available to cells.

Which is one reason many women notice worsening thyroid symptoms:

• around their cycle

• during perimenopause

• or while using hormonal contraception

Progesterone

Progesterone is often thought of as the calming hormone.

It supports:

• sleep

• nervous system regulation

• mood stability

• healthy menstrual cycles

Low progesterone can contribute to:

• anxiety

• PMS

• poor sleep

• spotting

• irregular cycles

• feeling “wired but tired”

When thyroid function is lower, ovulation can become disrupted, which may impact progesterone production too.

Testosterone

Women need testosterone too - just in balanced amounts.

It supports:

• muscle mass

• motivation

• libido

• confidence

• energy

In conditions like PCOS, testosterone and other androgens can become elevated due to insulin resistance.

This can contribute to:

• acne

• facial hair growth

• scalp hair thinning

• stubborn weight gain

And because thyroid hormones influence metabolism and insulin sensitivity, an underactive thyroid can make these symptoms harder to regulate.

Insulin

This is the hormone I think is massively overlooked in women’s health conversations.

Insulin helps move glucose from the bloodstream into cells for energy.

But when insulin levels remain elevated for long periods, cells can become less responsive to it.

This is known as insulin resistance.

Symptoms can include:

• intense cravings

• fatigue after meals

• energy crashes

• increased hunger

• stubborn weight gain

• brain fog

And because thyroid hormones influence how efficiently we produce and use energy, the two are deeply connected.

Poor thyroid function can worsen insulin sensitivity.
Poor insulin sensitivity can increase inflammation and hormonal disruption.

It becomes a cycle.

Cortisol

Cortisol is your main stress hormone.

It’s not “bad” - we need it to:

• wake up

• regulate energy

• respond to stress

• control inflammation

But chronic stress can impact:

• thyroid hormone conversion

• sleep quality

• blood sugar balance

• digestion

• inflammation

And modern life doesn’t exactly help:

• overstimulation

• notifications 24/7

• poor sleep

• overtraining

• under-eating

• emotional stress

Which is why so many women feel:

exhausted but unable to switch off

PCOS, blood sugar and the rollercoaster I didn’t understand at the time

At the time, I was offered:

• birth control

• metformin

But I didn’t really understand why.

I just knew I didn’t want medication at that age if I could avoid it.

Instead, I tried:

• calorie counting

• fasting

• excessive cardio

• HIIT

• juicing

• restriction

…and then eventually binge eating when I burnt out or stopped seeing results.

Which, ironically, probably worsened the blood sugar instability I was trying to improve.

What I understand now is that constantly:

• restricting

• overtraining

• under-eating

• bingeing

creates huge instability for:

• insulin

• cortisol

• appetite hormones

• thyroid function

And when your thyroid is already struggling, the body becomes even less resilient to stress.

The UK statistics are alarming

According to Diabetes UK, over 4.4 million people in the UK are currently living with diabetes, with millions more estimated to have prediabetes or insulin resistance.

Women with PCOS are also at significantly higher risk of developing type 2 diabetes due to insulin resistance.

Conventional treatment often focuses on:

• hormonal contraception

• blood sugar lowering medication

• weight loss advice

And while medication absolutely has its place and can be life-changing for some people…

I do think many women are missing support around:

• nutrition

• sleep

• stress management

• movement

• nervous system regulation

• sustainable lifestyle habits

Which are all hugely influential when it comes to hormones.

Birth control: the conversation I wish we had properly

This is obviously a nuanced subject.

Birth control has clear benefits:

• pregnancy prevention

• symptom management

• convenience

And I’m not anti-contraception at all.

Throughout my 20s, I tried:

• multiple pills

• the implant

• different hormonal options entirely

Eventually I settled on the Mirena coil because that suited me best overall.

But looking back, I do wish I’d had the opportunity to work with someone who looked deeper at:

• blood sugar

• nutrient status

• inflammation

• gut health

• stress

rather than simply changing contraceptives repeatedly.

Research has linked some hormonal contraceptives with side effects including:

• mood changes

• headaches

• clotting risk

• altered insulin sensitivity

• nutrient depletion in some individuals

Again - not everyone experiences these.

But women deserve informed conversations.

Weight gain, hormones and the struggling thyroid

This is where so many women feel defeated.

Because when:

• insulin is elevated

• stress is high

• sleep is poor

• hormones are dysregulated

• and thyroid function is struggling

…it becomes much harder to regulate weight.

Not impossible.

But harder.

And I honestly believe many women have a struggling thyroid long before they’re formally diagnosed because the symptoms overlap so much:

• fatigue

• bloating

• irregular cycles

• mood swings

• constipation

• anxiety

• weight gain

• hair changes

• brain fog

Which is why I think it’s important to monitor thyroid markers periodically if symptoms are present - not just TSH alone.

A more comprehensive picture can include:

• TSH

• Free T4

• Free T3

• thyroid antibodies

• vitamin D

• ferritin

• B12

• HbA1c (measures blood sugars over past few months)

• fasting glucose

What finally helped me slow down

The older I’ve got, the more I’ve realised:
👉 overdoing everything wasn’t helping me

I was constantly:

• trying new supplements

• restricting

• over-exercising

• chasing quick fixes

But never giving anything enough time to truly work.

Now?
I’m 4 years birth control free.

I track my cycle using the Flo app.

I weight train consistently (cannot recommend this enough)

I eat far more regular and balanced meals.

I support my sleep properly.

I’m selective with who and what gets my energy.

And I focus much more on stability than extremes.

The best place to start if you think your hormones are imbalanced

One of the most useful things you can do is gather data properly.

Not obsessively.

Just clearly.

There are now some excellent testing companies available in the UK like:

• Blue Horizon

• Medichecks

that allow you to assess things like:

• thyroid markers

• iron status

• vitamin D

• HbA1c

• sex hormones

• cortisol

But testing is only useful if you understand what to do with the information.

Which is why working with a knowledgeable practitioner can make a huge difference.

Ways to support hormones naturally (without obsessing over every little thing)

I think one of the biggest mistakes many of us make when trying to “fix” our hormones is assuming we need:

• stricter diets

• harder workouts

• more supplements

• more restriction

In reality, hormones respond best to:
👉 stability
👉 nourishment
👉 consistency
👉 safety

Not punishment.

Stabilise blood sugar first

One of the biggest shifts for me was learning to build meals properly instead of:

• skipping meals

• surviving on caffeine/sugar hits

• eating “healthy” but not enough

• then bingeing later because I was starving

Things that genuinely help:

• prioritising protein with meals

• including healthy fats (coconut oil, avocado, eggs, nuts, seeds etc)

• eating enough fibre (eat a rainbow is a saying for a reason)

• not constantly under-eating

• reducing ultra-processed foods (stop reaching for those protein snack bars, huel shakes, sugary oat health bars etc)

The more stable my meals became, the more stable:

• my energy

• my cravings

• my mood

• and honestly my relationship with food became too

Eat enough

This was a huge lesson for me.

For years I thought:

“If I just eat less and exercise more, eventually my body will change.”

But chronic under-eating can place huge stress on the body, especially for women.

It can impact:

• thyroid function

• cortisol

• ovulation

• metabolism

• recovery

• sleep

Ironically, my body composition improved far more once I stopped constantly stressing it.

Prioritise sleep

Poor sleep affects:

• insulin sensitivity

• cortisol

• hunger hormones

• thyroid hormone conversion

• inflammation

Which is why after poor sleep many people notice:

• stronger cravings

• anxiety

• puffiness

• worse energy

• poorer food choices

One of the biggest shifts for me has been accepting:
👉 I cannot recover from chaos in the same way anymore

So now I’m far more intentional about:

• winding down properly

• reducing overstimulation

• supporting my nervous system like sleep hypnosis, quick morning affirmations, stretching, breathwork)

• not constantly pushing through exhaustion

Strength train instead of punishing your body

I spent years thinking more cardio meant better results.

But excessive:

• HIIT

• fasted cardio

• overtraining

can increase stress on the body if hormones are already dysregulated.

Strength training helped me:

• improve insulin sensitivity

• support metabolism

• improve body composition

• build confidence

• regulate stress better

And importantly:
👉 it improved my relationship with food because I started focusing on fuelling my body rather than shrinking it.

Reduce stress where realistically possible

The body doesn’t distinguish between:

• emotional stress

• under-eating

• overtraining

• poor sleep

• blood sugar crashes

It all registers as stress.

For me, that looks like:

• walking in nature

• music

• quieter evenings

• less chaotic weekends

• calm and relaxing home routines

• resting without guilt

• avoiding and removing toxic relationships

Hormone-friendly meal ideas

1. Savoury protein breakfast

Eggs, smoked salmon, avocado, rocket and sourdough toast.

Supports:

• blood sugar balance

• protein intake

• healthy fats

• thyroid-supportive nutrients

2. Slow-cooked beef stew

Grass-fed beef, carrots, root veg, onions*, garlic* and bone broth. *if tolerated

Rich in:

• iron

• zinc

• B vitamins

• protein

Amazing for:

• energy

• recovery

• stable blood sugar

3. Nourish bowl

Chicken, quinoa, roasted sweet potato, cucumber, olives, pumpkin seeds and coconut aminos.

Balanced meals like this help:

• reduce cravings

• support stable energy

• keep you fuller for longer

4. Greek yoghurt bowl (or coconut yoghurt if dairy-free)

Berries, chia seeds, nuts, dark choclate and cinnamon.

Supports:

• gut health

• fibre intake

• cinnamon is great for blood sugar stability

5. Warming salmon rice bowl

Salmon, jasmine rice, steamed greens, sesame seeds and coconut aminos or miso dressing.

Rich in:

• omega-3 fats

• selenium

• iodine

• protein

Small caveat here: while fermented soy foods like miso may work well for some people, I personally wouldn’t recommend relying heavily on soy products if you have Hashimoto’s or thyroid dysfunction, particularly in large amounts or alongside nutrient deficiencies, as soy can interfere with thyroid hormone utilisation in some individuals.

Final thoughts

I sometimes think about how different my 20s could have felt if someone had explained hormones to me properly.

Because women deserve more than:

“just go on the pill”

We deserve to understand:

• our cycles

• our blood sugar

• our thyroid

• our stress response

• and how connected everything actually is

And while there’s no perfect protocol…

Learning to support the body instead of constantly fighting against it changes everything.

I’d love to know - what’s one hormone symptom you struggled with for years before realising it wasn’t “just part of being a woman”?

Leave a comment

There was a point where I genuinely thought I was just lazy, unmotivated or somehow “bad” at coping with life.

I could sleep 8–9 hours and still wake up exhausted. My body felt heavy. My brain felt foggy. My digestion was unpredictable. My energy crashes dictated my day. And despite trying to “eat healthy”, train hard and push through like everyone else around me seemed able to do… I still didn’t feel right.

I started planning my life around energy levels.

Whether I could socialise, train properly, focus at work, enjoy travelling or even cook a decent meal depended on what kind of day my body decided to have. Some days I felt capable and motivated. Other days, even basic tasks felt overwhelming.

What made it harder was that from the outside, I looked healthy.

People saw me going to the gym, showing up to work, travelling and continuing on with life. What they didn’t see was how much recovery it took just to function “normally”, or the frustration of constantly feeling like my body wasn’t working with me no matter how hard I tried.

I know what it feels like to sit there late at night researching symptoms, ordering supplements you hope might finally help, trying restrictive diets, starting routines you can’t maintain and wondering why your body feels so much harder to manage than everyone else’s.

That’s one of the reasons I eventually trained as a nutritional therapist.

I became obsessed with trying to understand why so many women, especially women with thyroid issues, are dismissed, burnt out and stuck in a cycle of “trying harder” while their bodies are clearly struggling to keep up.

And honestly? Even after qualifying, I still had to learn the hard way that supporting your thyroid isn’t about perfection.

It’s not about a restrictive diet.

It’s not about buying every supplement online.

And it’s definitely not about punishing your body into feeling better.

For me, the biggest shifts came from learning how to create more consistency and rhythm in my daily habits.

Things like:

- building meals that actually supported stable energy

- eating enough protein

- improving digestion and gut support

- reducing the constant stress load on my body

- improving sleep quality

- supporting blood sugar balance

- understanding my own flare-up triggers

- slowing down the all-or-nothing mindset

- creating routines I could realistically maintain even while working full time, travelling and living a normal life

Those are also the foundations I built my 21-Day Thyroid Energy Reset around, because I wanted to create the kind of realistic guidance I wish someone had given me years ago.

Over time, those small shifts started adding up.

Not overnight.

Not perfectly.

But enough for me to start feeling more like myself again.

After years of trial and error, I realised most women don’t need more conflicting information or extreme wellness advice. They need simple structure, realistic habits and guidance that actually fits into real life.

That’s why I created my 21-Day Thyroid Energy Reset.

Not as some unrealistic promise to “heal your thyroid in 21 days”.

But as a realistic starting point for women who are exhausted by:

- bloating

- energy crashes

- feeling inflamed

- inconsistent routines

- food confusion

- constantly feeling disconnected from their body

Inside the guide, I share the food, lifestyle and habit foundations that genuinely helped me support my energy, digestion and daily routines in a more sustainable way, without expecting perfection.

It’s the kind of guide I genuinely wish I’d had years ago when I was desperately trying to piece everything together myself.

If you’re tired of guessing where to start and want a more realistic, supportive approach to food, energy and thyroid-friendly routines, you can find my 21-Day Thyroid Energy Reset here 🤍

21-Day Thyroid Energy Reset

I didn’t think about “detox pathways” at all in my 20s.

Not once.

I was binge drinking most weekends, sleep was all over the place, my skin was a mess well into my late 20s, and going to the toilet twice a week felt completely normal.

Looking back now… it’s wild.

I thought I was healthy.
In reality, I was likely chronically inflamed and not supporting my body at all.

And I didn’t even know it.

A bit more honesty about my 20s (because it all matters)

If I’m being completely honest, it wasn’t just “a bit of imbalance”.

Between the ages of 14 and 27, I was drinking heavily and taking drugs fairly regularly.

I love music, gigs and being out - and for me, that came with drinking. My diet was full of convenience foods, takeaways, fizzy drinks and whatever I could grab between work and nights out. Everything was in excess.

Even after my diagnosis, I was still drinking at any opportunity refusing to let my body dictate my social life.

At the time, it felt normal. Social. Fun.

But looking back now, it was a lot for my body to handle.

Especially alongside:

• poor sleep

• inconsistent eating

• stress

• and everything else going on under the surface

What changed (without pretending I’m perfect)

Over the last 10 years, I’ve had to rethink a lot of my lifestyle and what I consume, what I use on my body and how I live in general. But I’ve also drastically reduced how much I drink.

Not because I don’t enjoy it - I do.

But because I’ve learnt I can’t get away with it in the same way.

Now I plan ahead.

I’m more selective about what I say yes to.

And I prioritise how I want to feel the next day.

Because let’s be honest…

Hangovers in your 30s are not the same 😅

I still enjoy it.

I’ll have tequila with soda or tonic, and I’m not going to pretend I don’t love a margarita (or three) when the moment calls for it.

But I’m much more intentional.

For me, the biggest trigger isn’t just alcohol…

👉 it’s the lack of sleep that comes with it

That’s what really hits my body.

A quick reality check on “detox”

Before we go any further, this isn’t about juice cleanses or detox teas.

Your body already has built-in detox systems.

The key ones are:

• liver

• gallbladder

• gut

• skin

• lungs

• lymphatic system

Your job isn’t to “detox” your body.

👉 It’s to support the systems that already do it for you.

What actually overloads our detox pathways?

The thing is, our bodies aren’t just dealing with food and alcohol anymore.

Modern life exposes us to a huge amount of things our detox systems have to constantly process.

And while the body is incredibly resilient, the cumulative load matters.

Things that can increase the burden on detox pathways include:

– alcohol
– smoking or recreational drugs
– ultra-processed foods
– chronic stress
– poor sleep
– environmental toxins
– synthetic fragrances
– pesticides
– mould exposure
– poor air quality
– plastics and food packaging
– endocrine-disrupting chemicals in skincare and cleaning products
– excessive medication use
– constipation and sluggish digestion

None of these things in isolation automatically “cause disease”.

But over time, they can contribute to:
– inflammation
– hormone disruption
– gut dysfunction
– increased toxic load
– and added pressure on the liver, gut and immune system

Which is why supporting your detox pathways isn’t about perfection or fear…

👉 it’s about reducing the overall burden where you realistically can.

I’m not out here living in a cave avoiding every chemical known to man - but I am far more aware now of what my body is exposed to daily.

So where does the thyroid come in?

Your thyroid doesn’t work in isolation.

It’s closely connected to how your body:

• processes hormones

• clears toxins

• manages inflammation

The liver plays a key role in converting T4 (inactive thyroid hormone) into T3 (active hormone).

If liver function is compromised, that conversion can be less efficient.

At the same time, poor detoxification can increase the overall inflammatory load in the body, which is particularly relevant in autoimmune conditions like Hashimoto’s.

A review in Frontiers in Endocrinology (2020) highlights how environmental toxins can interfere with thyroid hormone signalling and metabolism.

My gallbladder story (because this was a light-bulb moment)

I was told I had a gallstone when I was 20.

Twenty.

Which now feels ridiculously young.

It flared up once, passed, and I didn’t think much of it again.

Until about 4 years ago, when it started flaring up a couple of times a year.

Usually when I’d overdone it.

And by overdone it, I mean:

– eating more than I should
– richer foods
– letting cravings take over
– “just one more” turning into five

I’m a foodie (or let’s be honest, a bit of a gannet).

And while I’m pretty disciplined most of the time…

I’m also human.

But I’ve learnt the hard way:

👉 I cannot get away with it like some people can

When you’ve got a gallstone the size of a Malteser, your body lets you know.

Quickly.

What your detox organs are actually doing

When people hear “detox”, they often think of something external.

In reality, your body is doing this every single day, whether you support it or not.

Your liver is the main hub.
It works in two key phases to transform toxins, hormones and metabolic waste into forms that can be safely eliminated. This includes processing excess oestrogen, medications, alcohol and environmental chemicals, as well as converting thyroid hormones from T4 into the more active T3. If this system is under strain, it doesn’t necessarily “stop working” - but it can become less efficient, meaning things circulate for longer than they should.

A review published in Frontiers in Endocrinology (2020) highlights how environmental toxins can interfere with thyroid hormone signalling and metabolism, placing additional demand on liver detoxification pathways.

Your gallbladder works closely with the liver by storing and releasing bile.
Bile isn’t just important for breaking down fats - it’s also one of the ways your body eliminates waste. Once the liver has processed toxins, many are excreted into bile and passed into the digestive tract. If bile flow is sluggish, those compounds can be reabsorbed rather than eliminated.

Your gut is where the final stage of detoxification happens.
You can process toxins perfectly, but if you’re not eliminating them regularly, they don’t leave the body. Instead, they can be reabsorbed back into circulation. This is where things like constipation or poor gut health start to matter more than people realise.

A review in International Journal of Molecular Sciences (2020) discusses how impaired gut barrier function and increased intestinal permeability can contribute to systemic inflammation and autoimmune conditions, including thyroid disorders.

Then you have your lymphatic system and skin, which support the overall load.
The lymphatic system helps move waste products and immune cells around the body, while the skin provides an additional route of elimination through sweat.

None of these systems work in isolation.

They rely on:
– nutrients
– hydration
– movement
– and overall lifestyle

Which is why when one part becomes sluggish, it often has a knock-on effect on everything else.

Your body isn’t bad at detoxing.
It’s just working with what you give it

Gut health, “leaky gut” and detox pathways

This is where things really connect.

If your detox pathways are overloaded or sluggish:

👉 toxins can be reabsorbed instead of eliminated

This can impact the gut lining.

Increased intestinal permeability (often referred to as “leaky gut”) has been linked to autoimmune conditions, including Hashimoto’s.

This link between gut barrier function, inflammation and thyroid health is well documented in the literature.

And what contributes to that?

– alcohol
– poor diet
– stress
– toxin exposure
– sluggish elimination

All things I was very familiar with in my 20s.

The skin, lungs and lymphatic system (your underrated detox allies)

Your skin is your largest organ. And while it’s not your main detox organ, it does reflect what’s going on internally.

Breakouts, dullness, irritation - they don’t come out of nowhere.

Your lymphatic system also plays a key role in clearing waste.

But it has no pump.

👉 it relies on movement, breathing and circulation

Your lungs are constantly helping remove waste products too.

Every time you breathe out, you eliminate carbon dioxide and other volatile compounds.

Which is one of the reasons breathing matters far more than people realise.

Shallow breathing, stress and being constantly “switched on” can affect:
– oxygen delivery
– circulation
– nervous system regulation
– lymphatic movement

Deep breathing doesn’t just calm you down.

👉 it physically supports how the body moves and eliminates waste.

So if you’re not supporting those, things can become sluggish.

What actually helps support your detox pathways (in real life)

This is where people tend to overcomplicate things.

You don’t need extremes.
You don’t need to “do a detox”.

You need to make it easier for your body to do what it’s already designed to do.

And that comes down to a few key systems.

Liver support (your main processing centre)

Your liver is constantly filtering, processing and transforming substances so they can be eliminated.

To support it:

– Eat enough protein
Your liver relies on amino acids to carry out detoxification processes.

– Include bitter foods regularly
Rocket, lemon, olives, herbs - these help stimulate bile flow.

– Be mindful with alcohol
I’m not anti-alcohol - but be realistic about what it does to your body and how you want to support it.

– Manage stress
Chronic stress impacts how the liver processes hormones.

Naturopathic support:
– Milk thistle (traditionally used to support liver function)
– Dandelion or nettle tea to support gentle detox processes
– Castor oil packs over the liver area to support circulation and flow

Gallbladder support (where my lessons were learnt the hard way)

The gallbladder stores and releases bile, which is essential for breaking down fats.

When it’s not working well, you’ll feel it.

To support it:

– Don’t skip meals then overeat later
A huge trigger for flare-ups.

– Include fat consistently, not excessively
Too little = poor bile flow
Too much at once = overload

– Slow down when eating
Digestion starts before food hits your stomach.

– Be mindful of binge patterns
This has been a big one for me personally.

Naturopathic support:
– Digestive enzymes (especially with higher-fat meals)
– Bitter herbal teas (like gentian or peppermint) to stimulate digestion
– Warm lemon water before meals to gently support bile flow

Gut support (this is where everything connects)

Your body can only eliminate what it can actually get rid of.

If your gut isn’t moving properly, toxins can be reabsorbed.

To support it:

– Aim for regular bowel movements (daily ideally)
Not twice a week like I used to think was normal.

– Eat enough fibre
Vegetables, whole foods, variety.

– Hydrate properly
Fibre without water won’t get you very far.

– Reduce ultra-processed foods

Naturopathic support:
– Probiotics to support gut bacteria balance
– Prebiotic foods (onions, garlic, leeks, asparagus) to feed beneficial bacteria
– Inulin as an additional prebiotic fibre (if tolerated)
– Magnesium citrate can also support bowel regularity if needed

Lymphatic system support (movement is everything)

Your lymphatic system has no pump.

So it relies on you.

To support it:

– Walk daily
Consistency over intensity.

– Strength train
Muscle contraction helps move lymph.

– Deep breathing
Your diaphragm plays a key role here.

– Avoid long periods of being sedentary

Naturopathic support:
– Dry body brushing
– Manual lymphatic massage
– Rebounding or gentle bouncing movements
– Herbal teas like cleavers or red clover (traditionally used to support lymph flow)

Skin support (your external reflection)

Your skin isn’t your main detox organ, but it does reflect what’s going on internally.

To support it:

– Sweat regularly
Exercise, sauna, even brisk walking.

– Hydrate
Simple but underrated.

– Keep skincare simple & minimise chemicals (love yuka app for this)
Avoid overloading products.

Naturopathic support:
– Epsom salt baths (support relaxation + magnesium absorption)
– Herbal teas to support hydration + internal balance

Simple meals that support detox pathways (without doing a “detox”)

In reality, the meals that help me feel best are usually the simplest.

Things that include:

• protein

• fibre

• healthy fats

• hydration

• and foods that support digestion naturally

A few meals i’d recommend to support detox systems:

1. Bitter greens + protein bowl

Rocket, kale, cucumber, olive oil, pumpkin seeds and grilled chicken or salmon.

The bitter greens help stimulate digestion and bile flow, while the protein supports liver detoxification pathways. Great for summer months

2. Slow-cooked broth-based soups

Especially after weekends away, travel or heavier meals.

Bone broth, ginger, garlic, carrots, courgette, root veg and beef or shredded chicken is one of my favourites. Add in beef gelatine for an extra gut healing boost.

Easy to digest, hydrating and supportive for the gut.

3. Warm breakfasts over cold smoothies

This was a huge shift for me personally.

Things like eggs, oats (if tolerated), stewed berries or reheated dinner rich in protein & veg tend to leave me feeling far more stable than cold sugary breakfasts ever did.

Especially for digestion and energy.

4. Fibre-focused meals

The body needs to eliminate waste properly.

So things like:

• cooked vegetables

• chia seeds

• berries

• flax

• legumes (if tolerated)

can all support regular bowel movements and gut health.

5. Mineral-rich hydration

Sometimes what feels like “detox symptoms” is actually dehydration and poor electrolyte balance.

I try to stay consistent with:

• distilled water

• electrolytes

• herbal teas

• and reducing alcohol where possible

Especially around training, travel or social events.

The bigger picture

I don’t believe one thing caused my thyroid issues.

But I do believe my lifestyle in my 20s played a role.

The body can withstand a lot.

Until it can’t.

And for me, it was years of:

• alcohol

• poor sleep

• inconsistent eating

• sluggish digestion

• low awareness

Until eventually, something gives.

Final thoughts

This isn’t about being perfect.

It’s about understanding how your body works.

And supporting it consistently.

Because your thyroid doesn’t work in isolation.

👉 it’s part of a much bigger system

If you’re constantly looking for the next supplement, but ignoring these basics… this is where to start.

I’d love to know

Have you ever thought about your detox pathways before?

Or noticed a difference when you supported things like digestion, sleep or hydration?

Reply and let me know - I know I’m not the only one who’s gone through this shift.