the hypothyroidism solution - blue heron health news

The Hypothyroidism Solution

A 4-week Plan to Rebalance Your Immune System, Restore Your Gut, and

Overturn Hashimoto’s

By: Jodi Knapp

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Published by: Blue Heron Limited

Copyright © 2019 Blue Heron Limited All Rights Reserved

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Table of Contents

Introduction - This is Real ............................................................................................................ 1

Part 1: Getting to Know Your Thyroid ...................................................................................... 3

The Thyroid - Where, What, How and Why? ............................................................................................ 3

The Cycle of Thyroid Hormones............................................................................................................... 4

Parathyroid Glands .................................................................................................................................. 4

Hypothyroidism - Primary, Secondary or Sub-clinical? .......................................................................... 5

Symptoms of Hypothyroidism ................................................................................................................... 6

How is Hypothyroidism Diagnosed? ........................................................................................................ 6

Causes of Hypothyroidism ........................................................................................................................ 7

The Risks of not Treating Hypothyroidism ............................................................................................... 7

Treating Hypothyroidism with Medication .............................................................................................. 8 T4 medication ...................................................................................................................................................... 9 T3 medication ...................................................................................................................................................... 9 T3 and T4 medication .......................................................................................................................................... 9

Part 2: Autoimmune - Your Body under Attack ..................................................................... 11

A Modern Epidemic ................................................................................................................................ 11

Acute Inflammation - A Quick, Time-sensitive Response ....................................................................... 12

Chronic Inflammation - Healing Gone Wrong ....................................................................................... 13

Are You Autoimmune? ............................................................................................................................ 13

Principles of Immune-Healing Lifestyle ................................................................................................. 15

Part 3: Hypothyroidism: Causes and Solutions ....................................................................... 17

Your Microbiome & Hypothyroidism ..................................................................................................... 17 The Immune System’s Headquarters ................................................................................................................. 17 Leaky Gut .......................................................................................................................................................... 17 Gut Bacteria - Your Immune System’s Little Helpers ...................................................................................... 18 Dysbiosis - A Population Out of Balance .......................................................................................................... 19 What’s Harming Your Gut? .............................................................................................................................. 20 Heal Your Gut ................................................................................................................................................... 29 Gut-Friendly Foods ........................................................................................................................................... 30 Gut-healing Supplements .................................................................................................................................. 32

Your Diet & Hypothyroidism ................................................................................................................. 34 Goitrogens ......................................................................................................................................................... 34 Cruciferous Vegetables ..................................................................................................................................... 36 What about Soy? ............................................................................................................................................... 37 Do You Need to Give up Coffee? ..................................................................................................................... 38 Sugar, Blood Sugar, and Thyroid Problems ...................................................................................................... 40 Fats, Inflammation, and Your Thyroid .............................................................................................................. 43 Thyroid-Friendly Supplements .......................................................................................................................... 46

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Your Environment & Hypothyroidism .................................................................................................... 51 Plastic ................................................................................................................................................................. 51 Non-stick Surfaces ............................................................................................................................................. 52 Antibacterial Soaps and Household Cleaners .................................................................................................... 53 Chlorine ............................................................................................................................................................. 53 Parabens ............................................................................................................................................................. 54 Detoxing Your Chemical Burden ...................................................................................................................... 54

Stress and Hypothyroidism ..................................................................................................................... 55 Stress-busting Strategies .................................................................................................................................... 57 Stress-busting Supplements ............................................................................................................................... 58 Reboot Your Sleep Cycle .................................................................................................................................. 59 Transform Your Morning .................................................................................................................................. 60 How to Meditate ................................................................................................................................................ 60

Part 4: Your 4-week Thyroid Healing Plan .............................................................................. 63

Week 1 ..................................................................................................................................................... 63

Week 2 ..................................................................................................................................................... 65

Week 3 ..................................................................................................................................................... 69

Week 4 ..................................................................................................................................................... 70

Hypothyroid Healing Recipes ..................................................................................................... 73

Plant Sources of Protein ......................................................................................................................... 73

Home-grown Sprouts .............................................................................................................................. 73

Making Nuts & Seeds Digestible ............................................................................................................ 74

Recipes .................................................................................................................................................... 75

Smoothies ................................................................................................................................................ 75 Green Smoothie ................................................................................................................................................. 75 Super Green Smoothie ....................................................................................................................................... 75 Berry Smoothie .................................................................................................................................................. 76 Tropical Smoothie ............................................................................................................................................. 76 Peanut Chocolate Protein Smoothie ................................................................................................................... 76 Design Your Own Smoothie .............................................................................................................................. 76

Salads ...................................................................................................................................................... 77 Hearty Bean Salad ............................................................................................................................................. 77 Citrus Greens and Avocado Salad ..................................................................................................................... 78 Roasted Roots Quinoa Salad .............................................................................................................................. 78 Herby Greek Salad ............................................................................................................................................. 79 Design Your Own Salad .................................................................................................................................... 79

Dressings ................................................................................................................................................ 80 Peanut Sauce ...................................................................................................................................................... 80 Sweet Miso Lime ............................................................................................................................................... 81 Pesto Dressing ................................................................................................................................................... 81 Design Your Own Dressing ............................................................................................................................... 81

Veggie Meals .......................................................................................................................................... 82 Roasted Miso Eggplant ...................................................................................................................................... 82 Vegetable Kebabs with Tahini Dipping Sauce .................................................................................................. 82 Oven-baked Falafels .......................................................................................................................................... 83

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Chickpea Pancakes ............................................................................................................................................ 83

Stir-fry with Sprouts and Peanuts .......................................................................................................... 84

Soups ...................................................................................................................................................... 85 Butternut Squash Soup ...................................................................................................................................... 85 Greens and Beans .............................................................................................................................................. 85 Minestrone Soup ............................................................................................................................................... 86 Beetroot Soup .................................................................................................................................................... 87

Healthy Snacks ....................................................................................................................................... 87 Chia Pots (Various Flavors) .............................................................................................................................. 87 Fruity Energy Balls ........................................................................................................................................... 88 Trail Mix ........................................................................................................................................................... 88 Home-made Granola ......................................................................................................................................... 89 5-Minute Ice-Cream .......................................................................................................................................... 90 Savory Seed Mix ............................................................................................................................................... 90

Better Grains .......................................................................................................................................... 91 Venus Rice and Seeds ....................................................................................................................................... 91 Moroccan Spiced Quinoa .................................................................................................................................. 91 Herby Buckwheat .............................................................................................................................................. 92

Gut-Friendly Sides ................................................................................................................................. 92 Fermented Cashew Cheese ................................................................................................................................ 92 Beetroot Pickle .................................................................................................................................................. 93 Simple Sauerkraut ............................................................................................................................................. 93

Conclusion - Your Health is in Your Hands ............................................................................. 95

Food Diary ................................................................................................................................... 97

References .................................................................................................................................... 99

BlueHeronHealthNews.com 1

Introduction - This is Real

This book is for those who have lost hope, for those who have failed to lose weight no matter

what diet they tried, for those who can’t muster any energy no matter how much they sleep, for

those who’ve been told they’ve got nothing wrong with them.

It’s not all in your head. And you’re not alone. You might be struggling with hypothyroidism.

Around 20 million Americans suffer from some form of thyroid disease, and 60% of those may

not even be aware of it. One in eight women will suffer from thyroid disease in her lifetime.

And, while the symptoms of slow metabolism and tiredness may not seem all that serious,

hypothyroidism can lead to kidney problems, heart disease, nerve damage, infertility, and in

some cases even death. It needs to be tacked.

Hypothyroidism is what first led me to nutrition. Jane is my best friend, and she battled with this

issue for years. Overweight since her early twenties, she spent years yoyo-dieting without

success. I lose track of how many times she sobbed in my arms, as yet another diet proved

powerless to help her slim down. She’d been to the doctor numerous times, since this weight loss

was accompanied by extreme tiredness, moodiness, pins and needles and constipation. But her

blood tests always came back “normal”. Some doctors would prescribe anti-depressants and tell

her it was all in her head. Others would suggest she was simply pre-menstrual. After a decade of

this, she was at her wits’ end. But sometimes through the darkness, a light can shine. We decided

to visit a functional medicine practitioner, and everything changed. She quickly identified the

problem: Jane’s immune system was attacking her thyroid, and as a result it wasn’t producing

enough hormones. It had been untreated for years, so her hormone levels were all over the place

- this explained her excess weight and other symptoms.

While getting a diagnosis felt good, Jane was scared. What did this mean? Was she going to need

hormone replacement medication for the rest of her life? Thankfully, no. She had to change her

lifestyle instead. She changed the foods she ate on a regular basis, embarked on an exercise

routine that left extreme fitness to one side, and boosted her thyroid with certain herbal

supplements. Within three months, Jane had lost 3 stone, without once feeling like she was

starving herself. She felt more energized, her periods became regular, her mood improved - she

felt better than she had in years. It was this success story that prompted me to study nutrition and

begin a career in wellness. Seeing Jane’s transformation showed me how powerful lifestyle

changes can be when it comes to healing. We all have the power to heal ourselves. This book

will guide you on your personal journey to healing your thyroid.

2 BlueHeronHealthNews.com

In the next few chapters, we’ll dive deep into the role of the thyroid, and how it affects every

aspect of your health - from your hormones, to your metabolism and even your mood. I’ll share

the everyday factors in your diet, environment and mindset that are putting your thyroid function

in danger, and how you can begin to restore and rebalance it. I’ll guide you through a 4-week

plan to kickstart the process - including tips and strategies to make the changes effortless, and a

recipe section packed with health-giving ingredients.

Your thyroid health is in your hands. Now is the time to take back control of your health

.


Part 1: Getting to Know Your Thyroid

The Thyroid - Where, What, How and Why?

I often find that the best way to begin addressing any health concern is by looking at it closely.

When we understand what an organ does and how it does it, we are in a better position to heal it.

Most of us have heard of the thyroid, but it remains a rather vague concept. We know its

approximate location, but don’t fully understand what it is supposed to do. In this section, we’re

going to examine the thyroid and its many roles.

Your thyroid is a butterfly-shaped gland situated at the front of your neck, just under the voice

box. Its two side lobes lie on either side of the windpipe, and are connected by a narrow strip of

tissue called the isthmus. It’s rather small, weighing between 20 and 60 grams. It is encapsulated

by an inner and outer layer that are loosely connected to the voice box muscles and surrounding

nerves - the connective tissue is loose to enable the thyroid to move when you swallow. At the

back of the neck behind the thyroid gland are four parathyroid glands.

The tissue of the thyroid itself is made up of many tiny individual lobules, enclosed in layers of

connective tissue. These lobules contain sacs, or follicles, that are filled with thyroid hormones

in the form of little droplets.

The thyroid gland plays a vital role in the body’s development, growth, and metabolism and

regulates many of the body’s functions. It does this via three thyroid hormones it constantly

produces and releases into the bloodstream. For example, if the body need more energy in certain

situations (during growth, if it is cold, or during pregnancy) the thyroid increases its production

of hormones.

The three thyroid hormones are:

Triiodothyronine, also known as T3

Tetraiodothyronine, also called thyroxine or T4

Calcitonin

The thyroid also produces T1 and T2 - these are hormone pre-cursors and have only a minor role

in the thyroid and body. For this reason, doctors don’t tend to measure these when diagnosing

thyroid conditions.

Both T3 and T4 are produced by the thyroid’s follicular cells. Calcitonin is made by

parafollicular cells, or C-cells, which are larger cells located next to the thyroid’s follicles and in

the thyroid’s connective tissue.

Calcitonin is involved in calcium and bone metabolism. It helps to control the levels of calcium

and phosphorus in the blood - both these minerals are essential for strong healthy bones.


T3 and T4, on the other hand, increase your body’s basal metabolic rate. Your metabolic rate is

the rate at which your cells burn the energy within them. T3 and T4 make your cells work harder,

which in turn leads to cells needing more energy - this means you burn more calories. This

increased metabolic rate has the following effects:

Increased body temperature

Stronger heartbeat

Faster pulse

Food is used up faster because energy stored in the liver and muscles is broken down

Activated nervous system, leading to improved focus and sharper reflexes

In children, this increased metabolic rate helps the brain to mature and the body to grow

Thyroid hormones are also involved in making proteins, as well as increasing the body’s use of

fat and glucose. When there aren’t enough of these hormones, your metabolism is low and you

burn fewer calories. So if you’ve been unable to lose weight despite dieting and exercising, this

is why.

To make thyroid hormones, your thyroid needs iodine. T4 contains four atoms of iodine, and T3

contains three atoms of iodine - hence their names. Without iodine, your thyroid cannot produce

enough hormones. Since our body cannot produce iodine, it is important to get enough of it in

your diet - but that’s not the whole story. We’ll take a closer look at this in the next few chapters.

The Cycle of Thyroid Hormones

The thyroid’s main job is producing T3 and T4. For that, as we’ve seen, it needs iodine. Iodine is

absorbed through the intestines, into the bloodstream and into the thyroid gland. There, it

undergoes chemical reactions and becomes T3 and T4.

What happens in the thyroid, and exactly how much thyroid hormone is released, is controlled by

hormones produced by two different parts in the brain: the pituitary gland and the hypothalamus.

The hypothalamus constantly receives information from the body about the state of many bodily

functions. When it senses that levels of thyroid hormones are low, or that your metabolic rate is

low, it releases a hormone called thyrotropin-releasing hormone (TRH). TRH then travels to the

pituitary gland via connecting blood vessels and stimulates the pituitary gland to release a

hormone called thyroid-stimulating hormone (TSH). TSH travels to the thyroid via the

bloodstream and stimulates it to produce T3 and T4. Then, T3 and T4 are released into the

bloodstream where they increase the body’s metabolic activity. High levels of T3 stop the

hypothalamus and pituitary gland from producing any more TRH and TSH, which in turn stops

the thyroid gland producing T3 and T4. This clever system means your body only produces T3

and T4 when levels become low.

Parathyroid Glands You have four parathyroid glands - they are pea-sized glands located just behind the thyroid, two

on each side.


These glands produce the parathyroid hormone, which is designed to control the levels of three

minerals in the body: calcium, phosphorus and magnesium. Its effects include:

Triggering the release of calcium from bones

Helping calcium to be absorbed into the blood from the digestive system

Stopping kidneys from eliminating calcium in urine

Helping kidneys eliminate phosphate in urine

Increasing blood levels of magnesium

Unlike the thyroid, the parathyroid glands’ actions are not controlled by the pituitary gland.

Instead, it is triggered into action when levels of calcium in the blood are low. When calcium

levels are back to normal, the parathyroid glands stop releasing parathyroid hormone.

In this e-book, we’ll be focusing on the thyroid, rather than parathyroid, gland. Even though they

are close anatomically, their functions, as you can see, are quite different. The parathyroid glands

regulate calcium levels and have no effect on metabolism. Having said that, your immune system

can attack the parathyroid glands if it is attacking your thyroid, as it does with hypothyroidism.

The good news is that if you get your immune system back on track, you can stop the damage.

Hypothyroidism - Primary, Secondary or Sub-clinical?

Hypothyroidism is a condition whereby your thyroid does not produce enough T3 or T4. It can

either be:

Primary - which means it is caused by a disease within the thyroid

Secondary - which means it is caused by a disease in the hypothalamus or pituitary gland

Primary hypothyroidism is the most common form. It’s also known as Hashimoto’s thyroiditis,

and is most commonly autoimmune - this means that your immune system is mistakenly

attacking your thyroid cells. This is the condition that we will be focusing on healing in this e-

book. That said, the strategies you’ll find here will help you improve your overall health, even if

your thyroid issues are caused by something else.

Secondary hypothyroidism happens when the hypothalamus does not produce enough TRH, or

when the pituitary gland does not produce enough TSH.

Sub-clinical hypothyroidism is the early, mild form of hypothyroidism. It’s known as sub-

clinical because it shows up as slightly elevated levels of TSH, with normal levels of T3 and T4.

In the very early stages, there are no obvious symptoms and so it can only be detected via the

blood tests for other autoimmune conditions. If you have sub-clinical hypothyroidism and don’t

do anything about it, your risk of getting full-blown hypothyroidism increases.


Symptoms of Hypothyroidism

Low levels of thyroid hormones slow down the mental and physical processes of your entire

body. The symptoms tend to begin very gradually and are not generally picked up by a doctor

until the condition is well advanced.

Symptoms can affect many aspects of your health, and include:

Feeling tired or fatigued

Being intolerant to cold

Dry and coarse skin

Hoarse or croaky voice

Constipation

Muscle weakness

Muscle cramps and aches

Pins and needles in fingers and hands

Low libido

Fertility problems

Heavy periods

Weight gain

Puffy face and bags under the eyes

Slow speech and movements

Low mood or depression

High cholesterol

Impaired memory

Trouble focusing

Slower heart rate

Goiter (swollen thyroid gland)

Hypothyroidism can also increase your risk of other chronic illnesses. A slower metabolism

means you burn fewer calories and end up gaining weight. This extra weight puts even more

pressure on your health - it can lead to higher blood pressure, heart disease, and diabetes.

How is Hypothyroidism Diagnosed?

A number of tests can be carried out to check how the thyroid gland is functioning:

Blood tests - these will look at blood levels of T3, T4, TSH and TRH.

Thyroid antibody test - this looks at whether thyroid auto-antibodies are circulating in

your blood, which indicates that the immune system is attacking your thyroid (known as

autoimmune hypothyroidism).

Erythrocyte sedimentation rate (ESR) test - this measures how fast erythrocytes (red

blood cells) fall to the bottom of a test tube. Inflammation creates proteins that make


these cells fall faster. Where there is inflammation, there is a higher risk of autoimmune

hypothyroidism.

Thyroglobulin test - your physician may use this alongside the thyroid antibody test, to

monitor the progress of autoimmune hypothyroidism.

Ultrasound scan of the neck.

Thyroid scan.

For hypothyroidism, the first place to start is a blood test to check thyroid hormone levels.

However, if your hypothyroidism is sub-clinical or very mild, you might find that nothing shows

up on these tests. If you’ve been to the doctor and found no answer to your symptoms, don’t

worry - even without a formal diagnosis you can begin to improve your thyroid function and start

regaining your health.

Causes of Hypothyroidism

Hypothyroidism can be caused by:

Autoimmune thyroid disease - the immune system attacks the thyroid cells.

Radioactive iodine treatment (used to treat hyperthyroidism or thyroid cancer).

Anti-thyroid drugs to treat overactive thyroid disorder.

Medications like lithium (used to treat certain mental health problems like bipolar

disorder), amiodarone (used to treat certain heart problems) and interferon alpha (used to

treat cancer).

Cough medicines containing a high amount of iodine.

Radiation for head and neck cancers.

In 90% of cases, hypothyroidism is a result of an immune system that has gone haywire, and has

mistaken the thyroid’s cells for pathogens. So what causes the immune system to act in this

destructive way? Our lifestyle. The foods we eat, the stress we’re under, the pollutants we’re

surrounded with, and even the thoughts we have on a day to day basis. All of these things stress

out the immune system so much that it becomes overwrought.

Imagine you’re at the office, and every two minutes a colleague comes in and dumps a file on

your desk. You might be fine to begin with, grabbing extra coffee and getting on with it. But the

files keep coming, and you can’t just take a break. Eventually, you’d make a mistake. That’s

what happens with the immune system. Our lifestyle is like those files piling up on the desk.

Over time, the immune system loses its ability to make the right decisions, it ends up making

mistakes. And when that happens, it starts to confuse its own body with threats, and attacks the

wrong thing. In the case of hypothyroidism, it’s attacking the thyroid.

The Risks of not Treating Hypothyroidism

Hypothyroidism isn’t like a cold - you can’t just sit tight and wait for it to resolve itself. In fact,

leaving it untreated could result in a variety of complications, such as:


Heart problems

Hypothyroidism can cause fluid to build-up around the heart, which makes it harder for the heart

to pump blood around the body. What’s more, when your thyroid is underactive, you are more

likely to have high cholesterol. Too much cholesterol leads to fatty deposits in your arteries, and

this increases your risk of heart attacks and strokes.

Mental health problems

Even mild hypothyroidism can cause low mood. Without treatment, this can intensify. What’s

more, some of the other symptoms of hypothyroidism, like weight gain, lack of energy and

trouble focusing, can really affect your quality of life, and can also increase your feelings of

depression.

Infertility

Low thyroid hormones affect ovulation and reduce a woman’s chances of conceiving.

Myxedema

This is the medical term for extreme hypothyroidism, which happens if the disease progresses a

long time without treatment. Myxedema is very rare because of how unlikely it is that anyone

would fail to recognize the symptoms and seek treatment. It is life threatening because it can

slow metabolism to such a degree that you fall into a coma.

Treating Hypothyroidism with Medication

When diagnosing and treating hypothyroidism, most physicians will only test your TSH levels.

Sometimes they will also test your levels of T4. Unfortunately, those tests do not inform you

whether your body is struggling to convert T4 (inactive form) into T3 (active form), or whether

your hypothyroidism is due to an autoimmune disorder. An incomplete diagnosis will not

translate into a successful treatment.

To get a real picture of what’s happening with your thyroid, ask your doctor for blood tests that

measure the following:

TSH (ideal ration 1-2 UIU/ml or lower)

T4 (over 1.1NG/DL)

T3 (over 3.2 PG/ml)

Thyroid peroxidase antibodies - these indicate the presence of autoimmune thyroid

disease (under 4IU/ml or negative)

Thyroglobulin antibodies - these indicate the presence of autoimmune thyroid disease

(under 4IU/ml or negative)

There are three main types of thyroid medication available for Hashimoto’s.


T4 medication

The most common thyroid medication is synthetic T4 hormone replacement like Synthroid and

Levoxyl. These provide a steady dose of T4 for your body to convert into T3. Unfortunately,

people with hypothyroidism often also have adrenal fatigue or nutritional deficiencies which

means they struggle to convert T4 into T3 - as a result, they keep experiencing symptoms of

hypothyroidism.

T3 medication

Synthetic T3 (for example Cytomel) can be prescribed if you’re struggling to convert T4 into T3.

However, synthetic T3 only remains active in the body for around 10 hours. It provides a sharp

increase and then sharp drop in thyroid hormones, which can make you feel jittery. To avoid this,

physicians can prepare compounded T3 medications in a time-release formula. Unfortunately,

compounded medications aren’t covered by all insurance companies.

T3 and T4 medication

This is available either as desiccated thyroid medication, from dried thyroid glands of pigs (like

Amour, WP Thyroid, and Nature-Throid), or as compounded T3 and T4 medication. Desiccated

thyroid medication provides the full range of thyroid hormones, including the pre-cursers T1 and

T2, but in smaller doses than what is required - that’s because pigs produce thyroid hormones at

different ratios than humans. Compounded T3 and T4 medication offers the best flexibility

because they can be custom made specifically to the patient’s needs.

If your hypothyroidism is caused by autoimmune, then your healing process needs to go further.

For the most part, traditional medicine fails to address the underlying causes of hypothyroidism.

Instead of looking at lifestyle, it takes the band-aid approach. Since the thyroid isn’t producing

enough hormones, it is tempting to simply prescribe synthetic thyroid hormones and that’s it.

But man-made hormones have limitations. When healthy, the thyroid produces thyroid hormones

as a response to what is happening within the body. It becomes out of balance not because it is

lacking thyroid hormones, but because something is causing the thyroid not to produce enough

thyroid hormones. Simply adding in synthetic hormones doesn’t address the root cause of why

the thyroid isn’t working properly. What’s more, the body is a complex and sensitive organism.

Hormones that have not been made by the body end up working differently to hormones that are

naturally produced, hence why these medications cause side effects.

Side effects include:

Weight fluctuations

Headaches

Vomiting or nausea

Diarrhea

Changes in menstrual cycle

Leg cramps

Joint pain


Fever

Changes in appetite

Increased sensitivity to heat

Doctors may also prescribe immuno-suppressive drugs - this is to stop the immune system

attacking the wrong cells. Unfortunately, it also stops the immune system from carrying out its

normal functions, and can leave you more vulnerable to other problems - such as an increased

risk of infection.

It should be noted that if your thyroid is irreversibly damaged (for example due to surgery or

radiation) and unable to make any hormones, then you will need to take hormone replacement

medications. However, if your thyroid gland is still intact, you can still reverse hypothyroidism

by stopping your immune system from attacking your thyroid cells.

If you are already taking medication for your thyroid, do not worry. You can work with your

existing doctor or with a functional medicine practitioner to begin weaning yourself unnecessary

medications. Many people feel intimidated when speaking with their doctor, but it is important to

remember that, while they are highly educated people, they don’t always have all the answers. I

know some doctors who think that nutrition has little to no effect on health - not because they are

against it, but because most medical schools in the US teach less than 25 hours of nutrition over

4 years. Don’t be afraid to challenge your doctor or change doctor if you feel that yours is not

giving you the options you want. It’s your body and health: you get to decide the treatment.

Functional medicine doctors use a combination of modern healthcare practices and natural

healing modalities like nutrition, to provide personalized treatment plans tailored to your needs.

We need to shift away from a model that puts people on life-time medication to manage disease,

and towards a lifestyle that both prevents disease and supports the body’s natural healing

pathways. The strategies outlined in this book will help you do just that.


Part 2: Autoimmune - Your Body under Attack

A Modern Epidemic

Why does an internal system designed to keep you safe from disease, viruses and external germs,

suddenly attack your body? It sounds like a freak accident, but this is something that is

happening to an increasing number of us. Did you know that the number of Americans suffering

from auto immune disorders has increased from 9 million to 50 million in just 20 years? Our

lifestyle is to blame, and we’ll look at how this is turning our immune system to its head in the

next section. But first let’s look at how your immune system works.

Your immune system is made up of two parts - innate and adaptive. Both of these respond to

threats in different ways.

The innate part is a bit like your immune system’s first response unit. It has no memory, and

springs into action to fight the invader as though it was the first time, every time. It understands

one basic formula: intruder equals inflammation. If you injure yourself, the innate immune

system will get to work using its healing weapon of choice: acute inflammation. We’ll go into

inflammation in a moment.

The adaptive part is like the slower, smarter response unit. While the innate immune system

jumps in with the same method every time, the adaptive immune system develops over time

depending on your environment. It remembers invaders and how best to attack them. Its weapons

are antibodies - proteins produced by the immune system’s B cells. Here’s what happens:

1. B cells patrol the body, looking for pathogens or intruders.

2. If they recognize a threat, they send a chemical signal that triggers other B cells to release

specific antibodies into the blood.

3. These antibodies latch on to the pathogen, change its structure and stop it from doing any

harm. They do so by signaling to the immune system to destroy the threat with a flood of

inflammatory chemicals - as with the innate immune system, the mechanism is acute

inflammation.

4. Once disabled, the pathogen is eliminated from the body.

The adaptive immune system’s reactions are targeted and specific. It will only react to intruders

it has learned to recognize as dangerous. Each antibody is designed to attack one target, while

leaving all other pathogens alone. For example, the antibodies you develop against measles

won’t protect you from polio.

Now, most of the organisms we encounter are either neutral or good for us. If your immune

system went into high alert every time it came into contact with something new, you would be in

a state of constant inflammation. Basically, your adaptive immune system gives most things a

free pass, the first time at least. The paradox of your adaptive immune system is that it makes


you both stronger and more vulnerable. Take measles. You can get it once because your immune

system doesn’t spring into action every time it meets an unfamiliar organism. But once the

adaptive immune system figures out the measles virus is bad for you, it produces targeted

antibodies to defend your body.

Sometimes, there is a bit of a cross over, and antibodies that protect against one disease can also

respond to other diseases. Vaccines were invented when a scientist called Edward Jenner realized

that people who’d had cow-pox were immune to smallpox. He figured that if he gave his patients

a tiny dose of cowpox, they would be protected against smallpox. This works because once a

patient has cowpox antibodies, those antibodies target both the cowpox virus and its lookalike,

the smallpox virus.

So, to recap, your adaptive immune system learns to recognize threats and develops specific

antibodies in response. When an antibody detects a threat, it triggers the immune system to

destroy that threat with a flood of inflammatory chemicals. Each antibody is targeted to a

specific threat, but they can get confused and attack look-alike threats as well. This is relevant

when it comes to autoimmune, as we’ll see in a second.

Acute Inflammation - A Quick, Time-sensitive Response

Acute inflammation is your body’s attempt to heal the infection or problem. It is a natural

healing process, but it can be uncomfortable. It is often characterized by:

Redness: blood cells rush to the site of injury, carrying immune chemicals. The redness is

caused by extra blood cells just beneath the skin’s surface.

Swelling: fluids flow to the site - some to carry extra killer chemicals, others to carry

away the dead cells. These extra fluids cause the site of injury to swell.

Heat: all that extra blood and fluids generate heat.

Pain: the by-products of these chemical reactions can stimulate your nerves and create

pain.

When your immune system is strong, it will be able to deal with threats without you even

noticing. Imagine, for example, that you’re on a short flight. The person next to you has the flu.

He coughs, some of the flu molecules float into the air and you breathe them in. But you don’t

get the flu, because your immune system surrounds and absorbs the virus before it has any

chance of doing any damage.

But suppose your immune system isn’t as strong, and that flu virus has a chance to become

imbedded in your body. Then, the innate immune system comes to the rescue with acute

inflammation. Really, the symptoms you experience when you have the flu are not due to the flu

itself, but rather due to your immune system’s response. Acute inflammation is the cause of your

red nose (redness), congested sinuses (swelling), fever (heat) and achiness (pain). Once the flu

virus has been dealt with, the inflammation goes away, and you feel well once more.


Chronic Inflammation - Healing Gone Wrong

While acute inflammation is beneficial, chronic inflammation is not. Quite the opposite in fact.

Chronic inflammation is one of the greatest health risks we face: it is at the root of almost all

diseases, from heart disease to cancer… and it plays a major role in autoimmune conditions:

triggering them, keeping them going, and making them worse.

Inflammation should only last until the threat to your health has been overcome - as is the case

with acute inflammation. Chronic inflammation never quite subsides. This happens when your

body is exposed to one threat after another and has no time to fully recover (like a never-ending

flow of folders piling up on the desk). It can also happen if a threat - even a low-level threat -

never completely goes away. Our modern lifestyles are packed with these kinds of threats via our

diets, toiletries, household products, and stress levels.

When inflammation becomes chronic, your immune system is like an overworked, over-

stretched response unit. Little wonder, then, that it starts making mistakes.

Scientists don’t know the exact mechanisms behind how chronic inflammation translates into an

autoimmune disorder, but they do know that the two go hand in hand.

Let’s go back to the image of the immune system as a response team, sitting within a command

center (your body). The invaders (whether that’s toxins, infections, bacteria etc.) keep attacking

the building, relentlessly. The response team hasn’t had a break in days, they’re exhausted, but

they can’t leave their position. All they can do is keep going. At first, your response team might

be selective about who they fight back, targeting with care. But as the attacks continue and the

response team get increasingly tired, they start shooting carelessly, without distinguishing

between the big threats and the little ones.

This is how your immune system responds when it is constantly attacked by the wrong foods,

environmental toxins, and an overload of stress. It can handle one or two of those things, but if

the attacks keep coming, inflammation goes chronic. Eventually, your immune system becomes

so overwhelmed and confused that it begins attacking your own tissue - when this happens, you

get an autoimmune disorder.

There are over 100 autoimmune disorders and they take different forms, attacking different parts

of the body. In rheumatoid arthritis, the immune system is attacking your joints and connective

tissues. In type 1 diabetes, it is attacking your pancreas. In celiac disease it’s attacking your gut

lining, and so on. In Hashimoto’s thyroiditis, the victims are your thyroid cells.

Are You Autoimmune?

If you’re struggling with your thyroid, even if it is subclinical, this is an indication that your

body may be inflamed and striding towards going autoimmune. This means that your immune

system is stressed and beginning to misbehave. Here are some of the other symptoms to watch


out for - if you experience any of these on a regular basis, then you’ve picked up this book at the

right time.

Headaches and/or migraines

Feeling faint

Trouble sleeping

Swollen or red eyelids

Puffy eyes or dark circles

Itchy or watering eyes

Brain fog

Impaired memory

Impaired coordination

Difficulty making decisions or concentrating

Congested or runny nose

Excessive mucus

Itchy or aching ears

Sore throat

Frequent throat clearing

Irregular or rapid heartbeat

Acne

Hives or dry skin

Excessive sweating

Hair loss

Food cravings

Water retention

Inability to lose weight

Nausea

Constipation or diarrhea

Bloating, excess gas

Anxiety, depression, mood swings

Fatigue

Hyperactivity

Joint pain

Muscle stiffness

Frequent infections

The good news is that by healing the immune system, you can protect yourself from future

disease while supporting healthy thyroid function.

How? It’s time to dive into how the things we do every single day are overwhelming our

immune system so much it is turning against us…. And how we can reverse this trend.


Principles of Immune-Healing Lifestyle

Getting your immune system back on track is simple. There are four main pillars of health -

tackle all of these and you’ll create a lifestyle that supports your entire wellbeing:

Heal your gut. Most of your immune system is in your gut. If your digestive system is

stressed, so is your immune system.

Avoid foods that cause chronic inflammation. Gluten, dairy, sugar, artificial additives,

trans fats - these can all cause inflammation, leaky gut, and autoimmune problems.

Avoid environmental toxins. Our air, water, toiletries, and household products all contain

harsh chemicals that stress the immune system.

Avoid stress. Emotional, mental and physical stress adds to the burden of an already

overwhelmed immune system.

Next, we’re going to look at these pillars one by one - you’ll discover how they affect your

health, and how you can shift towards a lifestyle that supports your immune system and your

thyroid.


Part 3: Hypothyroidism: Causes and Solutions

Your Microbiome & Hypothyroidism

The Immune System’s Headquarters

You might be wondering what the gut has to do with hypothyroidism. Simple. Your gut is at the

center of your health. It’s where your immune system’s work begins.

The gut is part of a complex system that involves other parts of the body that deal with digestion,

like the mouth, esophagus, stomach, small intestine, large intestine, gallbladder, liver and

pancreas… and it’s also the trillions of bacteria living there. These inhabitants are your immune

system’s teachers. We’ll see how in just a moment.

How you digest food:

1. The sight and smell of food triggers your salivary glands to produce saliva

2. Chewing your food breaks it down into smaller fragments - saliva contains enzymes that

break down simple carbohydrates in starchy foods.

3. Swallowed food travels down the esophagus into your stomach.

4. Stomach acids break down the food even further.

5. This food enters your small intestine, where the food is digested.

6. The small intestine secretes hormones that signal your pancreas to release insulin (to help

cells absorb glucose), your liver to produce bile (to help the breakdown of fats) and

gallbladder to release that bile.

7. The leftover insoluble fiber and water make their way to the large intestine for final

absorption.

8. Any leftover waste is eliminated as feces.

The first and most important element when it comes to gut health is your small intestine, because

this is where most of your digestion happens. It might be called small, but it’s actually twenty

feet long, and has the same surface area as a tennis court. The small intestine is lined with villi -

these are tiny projections, a bit like the threads on a bath towel. These villi are themselves lined

with microvilli. As nutrients flow through the small intestine, the villi and microvilli absorb the

nutrients within the digested food. These nutrients then move towards tight junctions - channels

that hold the wall of the small intestine together. As the nutrients pass through, they enter the

bloodstream, which carries them all over your body.

Leaky Gut

When all is working well, those tight junctions allow only the smallest molecules of food (amino

acids, glucose, vitamins) through your intestinal wall. When gut health is compromised, you

develop something called leaky gut - and this is a huge problem for two main reasons.


The first is that leaky gut damages the villi and microvilli that are so essential for nutrient

absorption. The less surface area there is, the less it can absorb. If your villi become damaged,

your ability to absorb nutrients is reduced. This can lead to nutrient deficiencies which can

exacerbate health problems. Your immune system loses strength and becomes more vulnerable.

The second problem is that leaky gut causes those tight junctions to weaken and come apart.

When this happens, your intestinal wall is no longer impermeable - it can now allow bigger

molecules into your bloodstream, such as undigested food, microbes, and toxins. These things do

not belong in your bloodstream, so guess what happens. Your first response unit launches an

attack. Hello higher levels of inflammation.

What does this have to do with Hashimoto’s? Everything. Scientists believe that in order to

develop an autoimmune condition, you must have leaky gut. And that means that if you’re

struggling with hypothyroidism, you are also struggling with some form of leaky gut. What’s

more, research published in the Journal of Endocrinology and Metabolism found a link between

hypothyroidism and dysbiosis - in fact, dysbiosis is present in over half of patients with

hypothyroidism. The work to get the thyroid back on track has to begin in the gut.

What causes leaky gut in the first place?

Certain foods - alcohol, sugar, gluten, dairy, GMO’s, nightshade vegetables, some

legumes

Gut bacteria imbalances - SIBO (small intestine bacterial overgrowth), yeast overgrowth

Medications - anti-acids, birth control pills, antibiotics, non-steroidal anti-inflammatory

drugs (NSAID) like aspirin and ibuprofen

Physical stress - lack of sleep, illness

Emotional stress - work related, family life, anxiety

Address these areas, and you can begin to reseal and strengthen your gut.

Gut Bacteria - Your Immune System’s Little Helpers

The second vital part of gut health is your gut’s population of bacteria. Your gut is not a sterile

environment. In fact, it houses trillions of bacteria. Think of it as an ecosystem of over 2000

species, all cohabiting within you. This is a good thing. While we may be used to thinking of

bacteria as something dangerous (and, to be fair, some strains are), the majority of bacteria are

either helpful or neutral.

The bacteria in our gut is of the very helpful variety. They are your immune system’s teachers.

When you are born and pass through the birth canal, you get coated in your mother’s bacteria.

This, combined with bacteria from breast milk and the germs you come into contact with in early

life, make up your unique mix of microbes. Their first job is to show the immune system what it

needs to react to. That’s why a little bit of dirt growing up is beneficial: it creates a strong

immune system that is able to deal with a variety of germs and is able to recognize what it should

and shouldn’t attack.


In addition to that, your gut bacteria is key when it comes to helping you stay in tip top shape. It

also:

Digests glucose and protein and breaking these down into absorbable nutrients for your

cells to use.

Controls brain health. Some of the bacteria in your gut produce neurotransmitters that

help your brain communicate with the rest of your body. One of these neurotransmitters

is serotonin (which helps boost your mood).

Helps produce B vitamins (like B12, riboflavin and thiamine, which are essential for

energy and brain health).

But that’s not all - your gut bacteria also helps you maintain a healthy weight by helping you

regulate your appetite. Your gut bacteria ferments the non-digestible carbohydrates within food,

and this fermentation helps grow specialist microbes that produce short chain fatty acids like

acetate, propionate and butyrate.

Propionate regulates the absorption of glucose and affects your body’s satiety signaling.

Acetate helps your body to process cholesterol and plays a role in appetite control.

Butyrate is the main energy source for the cells in your colon (colonocytes) and maintains

glucose metabolism. It also helps keep the right oxygen balance within the gut, and has a

direct anti-inflammatory effect.

Maintaining a healthy gut is clearly essential for our entire wellbeing. Unfortunately, in just the

same way as our global ecosystem is under threat, so too is our internal ecosystem. The trend is

set by high number of cesarean sections (in America, cesarean sections account for 32% of births

- well over what the World Health Organization considers optimal - no more than 15% - this

means almost a third of babies are missing out on that first vital contact with their mothers’

bacteria), increased incidence of bottle feeding, sterile environments and our over-use of

antibiotics. Finally, junk food and GMO’s finish the job. With fewer and fewer friendly gut

microbes, our immune system is weaker and more vulnerable. In fact, some scientist believe that

this is one of the reasons so many diseases are on the rise.

Dysbiosis - A Population Out of Balance

Leaky gut is not the only thing to be mindful of when it comes to your digestive health.

Dysbiosis promotes inflammation, weakens the immune system, and exacerbates autoimmune

conditions.

Dysbiosis is a term that describes unbalanced gut bacteria. As I mentioned before, your gut is

home to thousands of species of bacteria, some good and some bad. When well balanced, the

good bacteria keep the numbers of bad bacteria down. However, eating the wrong types of food,

being stressed, and certain medications can decimate the number of good bacteria, which gives

the bad bacteria free reign to multiply. When the bad bacteria outnumber the good bacteria, you

have dysbiosis.

Just like leaky gut, dysbiosis is linked to autoimmune conditions, like Hashimoto’s. Researchers

at Yale University found that some intestinal bacteria can travel to other organs and initiate the


production of anti-bodies and inflammation. As we’ve seen, higher inflammation, higher risk of

an autoimmune response.

What’s Harming Your Gut?

There are four main aspects of our lives that can cause leaky gut and dysbiosis. Most of us

struggle with these. But turning them around is possible. Armed with knowledge, you can begin

to make changes in your life that will heal your gut, balance your immune system and improve

your health.

The ironic thing about our modern diets is that efficiency has had devastating effects on our gut.

The food we find in the supermarket stays fresher for longer and offers us choice like we’ve

never seen before, but it also damages our gut health. Here are the worst offenders:

Sugar

Sugar reduces the diversity of your gut microbiome. In the same way as our planet thrives the

more species exist, our gut microbiome needs a variety of bacterial species to be in optimal

shape. These internal species are already on the decline, sugar makes the situation worse.

Sugar happens to be some bad bacteria’s favorite food - like the bacteria candida albicans (a

species, normally present in the body in small numbers). That’s why a high sugar diet causes

candida overgrowth. Candida albicans feeds on the sugar, grows and overtakes the other bacteria

in the gut. In this way, sugar directly causes dysbiosis.

Artificial additives

Used to improve the texture, taste and shelf-life of convenience foods, artificial additives

unfortunately play havoc with the gut’s delicate microbiome. A study researching the effects of

artificial additives like sweeteners, flavor enhancers and thickeners found that many of these

create dysbiosis. For example, rats fed sucralose for 12 weeks had significantly higher levels of

Bacteroides Clostridia (an inflammatory bacteria). Mice fed common emulsifiers (like

carboxymethylcellulose or polysorbate-80) showed reduced microbial diversity compared to rice

fed an emulsifier-free diet. They also showed higher levels of pro-inflammatory bacteria.

GMO’s and Pesticides

We’ll go into more detail about GMO’s and pesticides in the next section, but it’s impossible to

mention your microbiome without mentioning them. When it comes to your gut health, these

“modern miracles” are a disaster. Let’s just take glyphosate, since it’s the most commonly used

herbicide in the world. Glyphosate is a non-selective herbicide, which means it kills most plants.

It does so by preventing the plants from making certain proteins that are necessary for growth.

Unfortunately for us, it affects more than plants.

A 13-week pilot study on glyphosate’s effects found that even at doses lower than what are

considered “safe”, glyphosate alters the gut’s microbial composition. It does so in two ways:


Increasing Bacteroidetes Prevotella - high levels are linked with overactive immune

responses and chronic inflammation.

Decreasing Firmicutes Lactobacillus - beneficial bacteria that help fight inflammation.

Anti-nutrients

You might have noticed some digestive discomfort after you eat certain beans, legumes and

vegetables. This is due to something called anti-nutrients.

Antinutrients are a plant’s self-defense mechanism - what they use to repel predators (the insects

and animals who may want to eat it). You might think there’s no way that a plant can defend

itself, but this has been proven by science. For example, in experiments on the cabbage plant,

scientists found that plants exposed to the vibrations of a feeding caterpillar contained more

mustard oils than those that had not been exposed to those vibrations. The plant sensed it was

being eaten and released chemicals to repel the insect. Pretty amazing!

The most common antinutrients are called lectins, which are found in most plants but particularly

beans, legumes and nightshades (tomatoes, peppers, eggplants and potatoes). Lectins can damage

your gut health and increase inflammation - two things that can exacerbate auto-immune

conditions like Hashimoto’s. For that reason, it’s important to reduce the lectin content in these

foods, and reduce your exposure.

There are three ways lectins stress out your gut and immune system:

Damage the gut lining. Lectins can bind with some of the cell receptors in your digestive

system and produce a chemical compound called zonulin. Zonulin informs the tight

junctions to open up and allow nutrients through. But too much zonulin can create larger

holes in your gut lining, which then allows lectins and undigested food particles into your

bloodstream. Your immune system reacts to this as it would to an attacker, and up goes

your inflammation.

Confuse the immune system. Lectins are molecularly similar to other proteins in the

human body. This can fool your immune system into attacking the wrong thing: itself.

This is the principle mechanism behind autoimmune conditions and chronic

inflammation.

Stop cells communicating. Lectins can also mimic or block hormone signals, which ends

up disrupting the communication between your cells. For instance, insulin is the hormone

that tells your cells to absorb glucose and use it as energy. Too much glucose, and insulin

signals to the cells to store the glucose as fat. Some lectins (like agglutinin, found in

wheat) are structurally similar to insulin. They can bind to cells and stop insulin from

working properly, resulting in poor blood glucose control and weight gain.

Other antinutrients include:

Prolamin: found in quinoa, corn and oats. This can trigger your immune system to attack

your gut lining

Agglutinin: part of a seed’s natural defense mechanism. It can cause leaky gut and stop

immune cells from working properly.


Phytic acid: binds to essential minerals such as calcium, zinc and magnesium and stops

their absorption.

Enzyme inhibitors: prevent proper digestion and absorption of proteins, fats and starches,

and can upset the digestive tract.

Saponins: can irritate the digestive tract and trigger auto-immune responses.

Glucosinolates: the body breaks these down into goitrogenic compounds which stop the

thyroid from absorbing iodine..

Oxalates: bind to calcium and prevent its absorption.

I know that when I first learned about antinutrients, I was worried. Did this mean that even

healthy foods like vegetables and beans were off bounds? Then what was I going to eat?? The

good news is that you don’t have to avoid these foods - the trick is to prepare them in such a way

that the lectins are destroyed or minimized. A study published in the journal Food Science &

Nutrition examined how various methods changed the digestibility of grains and legumes. They

found that sprouting and fermenting not only improved how well the gut can digest these foods,

but also led to the following positive changes:

Increased antioxidant content

Reduced sugar content and glycemic index

Reduced lectins, oxalates, phytates and saponins

Increased protein content

Increased the bio-availability of certain vitamins and minerals

Sprouting:

Sprouting is a process where you soak and rinse the grains or legumes until they germinate, or

sprout. You’ll find a step by step guide to do this in the Recipe section. You can sprout a variety

of foods to decrease the anti-nutrients and make them easier on your gut.

Fermenting:

Fermenting converts a carbohydrate (like starch or sugar) into an alcohol or acid. This increases

the content of enzymes and good bacteria in the food, making it excellent for your gut health. In

the Recipe Section, I’ve shared a couple of very simple fermenting recipes you can try at home.

As well as sprouting and fermenting, there are other ways you can reduce the anti-nutrient

content in food. Here’s how:

Always soak grains, beans and legumes overnight and rinse thoroughly before cooking.

Pressure-cook beans and legumes - this softens their outer layer and makes them even

more digestible.

Remove the skin and pips from tomatoes, peppers and eggplant and cook them

thoroughly.

Soak nuts and seeds for 8 to 12 hours. You can then roast or dehydrate them.

It should also be noted here than a small amount of antinutrients is ok, particularly if you’re not

suffering any discomfort or noticeable inflammation a day or two after eating them. However,

since they impact on the gut and our focus is to heal this important part or our body, it is a good


idea to minimize your intake and use the methods above to reduce the lectin content of the foods

you eat most often. I suggest limiting your intake of grains and beans to 3 or 4 times a week.

You’ll find more information about how to do that later in this book.

Gluten

Perhaps the most famous antinutrient of all is one we’ve all heard about when it comes to gut

health: gluten.

You’ll find it in wheat, rye, spelt, kamut and barley, and in the following foods:

Bread

Pasta

Breakfast cereal

Cakes

Biscuits

Sandwiches

Crackers

Couscous

Meatloaf

Cereal bars

Flat jacks

Some ready meals and frozen meals

For those of us who’ve been brought up having toast for breakfast and pizza for dinner, it’s hard

to see wheat or gluten as an evil food to be avoided at all costs. We might even think this anti-

gluten movement is just a new trend - after all, people have been eating wheat and other gluten-

containing cereals for millennia. Well, that may be so, but the wheat available today bears very

little resemblance to the wheat cultivated by our ancestors.

Modern wheat comes from a variety created in the 60’s - crossbred and manipulated to deliver

higher crop yields and a larger proportion of gluten. These new plants are also one of the most

heavily sprayed crops. A study carried out by the USDA Pesticide Data Program found traces of

16 pesticides in wheat flour. And as we’ve seen, pesticides don’t do your gut bacteria any favors.

The other thing to note is that, even without being celiac (an autoimmune condition triggered by

an allergy to gluten), most people do not have the necessary digestive enzymes to break down

gluten. So what happens when it ends up in our digestive system? The immune system launches

an attack and, in the process, ends up damaging the gut. This makes it even easier for zonulin to

widen the gaps in your gut lining, creating the perfect conditions for an inflammatory immune

response. Many respected scientists now recognize the link between gluten intolerance and

autoimmune conditions like Hashimoto’s.

So, leave gluten-containing grains on the shelf, and instead try gluten-free options such as:

Black rice, brown rice, Camargue rice


Amaranth

Polenta (cornmeal)

Quinoa

Oats

Buckwheat

Teff

Milk

It’s a taboo topic, but one that needs to be looked at when you’re trying to heal your thyroid.

Don’t worry, I’m not about to ask you to give up milk if you don’t want to. That said, the type of

dairy products you include in your diet will have an impact on your levels of inflammation and

your gut health.

Let’s looks at inflammation first. There’s more in your milk than you might realize. We might

hold the image in our mind of happy cows being milked by kindly farmers, but the truth about

milk production is rather different. Dairy cows are medicated with recombinant growth hormone

to stimulate higher milk production. This results in an infection of the udders, known as mastitis,

which is then treated with antibiotics. So, in your milk you have pus (the FDA allows 750

million pus cells in every liter of milk), animal antibiotic residues, and growth hormone.

Your immune system is naturally going to react to the pus and launch an inflammatory response.

If you drink milk every day, you are activating this immune response every day. The result:

chronic inflammation. It doesn’t matter that the milk is pasteurized, those pus cells are not

removed from the milk, they are merely heated.

Antibiotics wipe out all bacteria - good and bad. This leaves your microbiome severely depleted

and leads to dysbiosis. As we’ve seen, dysbiosis is linked with autoimmune conditions such as

Hashimoto’s.

Growth hormone in milk has been found to increase cell proliferation (which means it increases

the risk of certain cancers), as well as increasing your blood pressure and your risk of heart

disease. As if that wasn’t enough, scientist have also found that the protein A1 beta-casein, found

in milk, is highly inflammatory.

When thinking about reducing your dairy intake, you may be concerned about calcium and bone

health. Milk may be useful for growth, but most people lose the ability to break down and absorb

lactose (the protein in milk) after infancy. In fact, around 65% of the human population does not

have enough lactase (the digestive enzyme that breaks down lactose) to digest milk. You can’t

get much calcium from milk if you can’t digest it. A review of studies published in the official

journal of the International Bone and Mineral Society concluded that the alleged positive effect

of milk on bone density and fractures is largely unproven. The good news is that plenty of

vegetables (like leafy greens) contain calcium to keep your bones strong.

If you’re struggling with hypothyroidism, the last thing you need is milk - although organic milk

and organic fermented dairy products don’t have the same negative effect, and some might even

help to rebuild your gut bacteria.


Jane was a total dairy addict. She loved her mid-morning latte, enjoyed the taste of cold milk on

crunchy cereal, and always topped off her meals with a liberal sprinkle of grated cheese. She was

happy that she could eat a food that she enjoyed but which was also supposedly really good for

you - remember that “milk does your body good” campaign? When she discovered that dairy

was not her friend after all, her first concern was to find healthy alternatives that she could enjoy.

The good news is that you have plenty of options.

There has never been a better time to try plant-based milks. With the explosion of veganism,

you’re spoilt for choice. Why not try one of these instead:

Hemp milk

Rice milk

Cashew milk

Hazelnut milk (this one tastes amazing with coffee!)

Oat milk

Tiger nut milk

Coconut milk

If you want to keep dairy in your life, choose them wisely:

Always choose organic milk, preferably from grass-fed cows

Try organic probiotic yogurt instead of milk on cereal

Choose cheeses with high probiotic content and low lactose content:

o Parmesan, swiss cheese, cheddar (low lactose)

o Aged cheddar, Gouda, alpine cheeses like Gruyère (high probiotics)

Meat

Meat is becoming increasingly controversial, and not just because it’s one of the major factors in

the climate crisis. Here again, its impact on your thyroid depends on the type of meat and how

much of it you consume.

Meat consumption is at an all-time high. In 2018, the average American ate over 220 pounds of

red meat and poultry. That’s around 10 ounces a day - more than double the amount

recommended by the USDA’s nutritional guidelines.

Too much meat is bad news for your gut. That’s because, like milk, there’s more in meat than

just meat. You are what your food eats, and you might be surprised to learn that farmed animals

are (legally) fed ingredients that you would not want on your plate, such as:

Plastics:

Sad but true. Some feedlots use plastic pellets to add roughage to animal feed. These plastics first

make the animal sick, so it needs medication, and finally end up in your body. Neither animals

nor humans are designed to ingest plastic - your immune system naturally launches an attack to

get this intruder out.


Antibiotics and medications:

Conventional feedlots are focused on profit; the health of the animal (or, for that matter, the

consumer) is not taken into consideration. In order to grow fatter animals faster, and to counter

the squalid conditions they have to endure, the industry uses a cocktail of antibiotics and

medicines (did you know that around 80% of the total antibiotics produced in the US go to

feedlots?). Residues of these pharmaceuticals end up on your plate, and they damage the delicate

balance of your gut microbiome.

Too many grains:

A third of the grain produced worldwide is used as livestock feed. The grain is often non-

organic, containing a hefty dose of pesticide residues and plenty of lectins. If you’re eating a

grain-fed animal, you’re also consuming inflammatory lectins, and this stresses your gut. What’s

more, cattle are not designed to eat grain, and this type of diet makes them even more prone of

sickness, which then has to be treated with, you guessed it, more medication.

Same species meat and animal waste:

Sad but true. Despite the mad cow disease scandal (which happened because cows were being

fed cows), animals are still being fed the rendered remains of animals. Rendering is the process

of turning waste animal tissue into stable materials - this includes hooves, feathers, hair, skin,

blood and intestines. Factory farmed animals can also be fed manure, swine waste and poultry

litter. Little wonder that they get sick.

It begs the question: how can meat be healthy when the animals are treated in such a way? It

can’t. And certainly not in the amounts we’re consuming.

When it comes to autoimmune, meat is bad news. Scientists from Harvard School of Public

Health studied the association between meat and inflammation and found that red meat, whether

processed or unprocessed, increased the levels of certain inflammatory markers, especially C-

reactive protein (which triggers your immune system to launch an inflammatory response). If

you eat meat every day, you are putting yourself in an inflammatory condition, every single day.

The longer you do, the more stressed your immune system becomes. It’s only a matter of time

before you go autoimmune.

If you consume meat, this section may make you feel uncomfortable. It certainly made Jane

uncomfortable. Having eaten meat every day since she was a child, she was worried about what

she was going to replace it with. This is a common fear I see in almost all my clients. Because

we’ve made meat the central part of our meals, the thought of taking it away leaves a gaping hole

and those frustrating questions: “What am I going to eat then, just vegetables??” and “Where am

I going to get my protein?”.

Let’s address the protein question first. What makes meat a “complete protein” is that it contains

all nine essential amino acids - these are essential because the body doesn’t produce them, which

means they have to come from diet. But contrary to common belief, meat is not the only source


of complete proteins. What’s more, it is possible to combine plant foods to obtain all nine

essential amino acids.

Plant-based complete proteins:

Quinoa

Buckwheat

Soya beans

Hemp seed

Chia seed

Complete protein combinations:

Seeds or nuts with legumes or beans (lentils and walnuts, chickpeas and pumpkin seeds,

split peas and cashew nuts….)

Grains with legumes or beans (oat crackers and peanut butter, rice and lentils, amaranth

and kidney beans, toast and hummus…)

Of course, there is no denying that meat is also a good source of protein - but it has to be organic

(animals from organic farms are not given antibiotics), grass-fed (this avoids the list of not-so-

tempting ingredients above), and eaten in moderation.

A decade ago, the process of reducing meat consumption was tricky. There weren’t many

options (and often none at all) in the supermarkets, so your choice was either make your own

bean burgers, or go on the hunt for tofu. But now, most supermarkets have a decent range of

plant-based alternatives to meat, and this makes the transition to eating plant-based so much

smoother. The one thing I will say is, whether buying meat or buying plant-based alternatives,

always go for organic, and always check the label. Avoid any with product with added sugar, or

ingredients that you can’t pronounce. If it sounds like it’s been made in a lab, then leave it on the

shelf. The good news is that with a little practice, you can easily switch to a meat-free diet.

Jane certainly did. After years not getting anywhere, she was determined not to let anything

stand in the way of her healing. She did it in stages. The first stage was to make the same dishes

she was used to, but replace the meat either with grass-fed sources, or with some other form of

protein. She used quorn (mushroom-based products) to replace the mince in lasagna and to make

“meaty” burgers. The second stage was to experiment with new dishes. When she began

researching easy plant-based recipes, she was astounded at the variety on offer. I remember how

proud she was when she invited me over for a vegan dinner, early on in her healing process. The

table was covered with a mezze of colorful dishes - marinated mushrooms with sesame seeds,

summer rolls with peanut sauce, golden hummus and crackers, chickpea pancakes filled with

beans and vegetables. “I honestly thought I’d be bored, alternating eating salad and lentil curry -

instead, I’ve now got a more varied diet than ever,” she mused, as she poured us a glass of wine.

The other big benefit of a plant-based diet, beyond lower levels of inflammation, is that it

improves overall health and longevity. Study after study has confirmed this. The more vegetables

you eat, the healthier you become. Later in this book you’ll find a recipe section packed with

plant-based meal ideas to inspire you.


Genetically Modified Foods

When it comes to your gut health and autoimmunity, there is one type of food you must avoid at

all costs: GMOs. Most of us have been taught to believe that seeds are genetically modified by

kindly scientists to improve nutrition content, or to resist pests and diseases. The truth is more

complex than that. Here, I’d like to outline three reasons why you must leave these on the shelf,

especially if you are already struggling with an autoimmune condition.

1: Genetically modified foods contain more pesticide residues

Scientists developed GMO seeds to resist the effects of herbicide - these seeds enable farmers to

use plenty of herbicide without killing the crops. The best known are Monsanto’s “Round-up

Ready” seeds, which can withstand Round-Up’s main ingredient, glyphosate. Behold the result:

glyphosate use has increased 16-fold since the 1990’s. And this is very worrying when you

consider the World Health Organization’s findings that glyphosate probably causes cancer in

humans. The other worrying thing is that constant exposure to toxins, such as herbicides, is one

of the main environmental triggers for auto-immune conditions like Hashimoto’s. And yet 92%

of US corn and 94% of US soy are genetically modified. Other GMO crops include canola,

alfalfa, sugar beets, apples, papayas, and potatoes. More recently, the genetically modified

Aquabounty Salmon came onto the market. And, since there are no laws forcing manufacturers

to label GMO ingredients, you may be eating GMO’s without even realizing it.

2: Genetically modified foods cause leaky gut

By combining the plant’s DNA with DNA from bacteria, scientists engineered GM seeds that

produce their own insecticide, called Bt-toxin. This toxin kills insects by destroying their

digestive tract. But it also damages human intestinal walls and causes leaky gut.

As if that wasn’t bad enough, these seeds are also engineered to enhance the plant’s natural

weapons: those antinutrients we reviewed earlier. Far from being more nutritious, genetical

engineering has delivered seeds that are packed with the very compounds that make leaky gut,

inflammation and autoimmune conditions more likely.

3: Genetically modified foods cause dysbiosis

Glyphosate, which is used on GM crops and is the most widely used herbicide in the world,

attacks your gut bacteria. A study published in the journal Current Microbiology found that

pathogenic bacteria, like salmonella, resists glyphosate, while beneficial bacteria like

lactobacillus and bifidobacterial are susceptible to it. What this means is that if you regularly eat

foods that contain glyphosate residues, you are creating dysbiosis in your gut.

So, what can you do? Avoid non-organic food as much as possible. The use of genetically

modified seeds is prohibited in organic products. What’s more, organic foods are grown without

harmful pesticides or herbicides. If you’re on a budget, no problem. The Environmental Working

Group issues a yearly list of the produce with the most residues (which you should absolutely

buy organic) and the least residues (which you can get away with buying non-organic). Here are

the latest lists:


Clean 15 (produce with the least amount of pesticide residues)

Avocado

Sweet corn (if you want to make sure you avoid GMO, you should buy organic corn

only)

Pineapple

Sweet peas (frozen)

Onions

Papaya (if you want to make sure you avoid GMO, you should buy organic papaya only)

Eggplant

Asparagus

Kiwi

Cabbage

Cauliflower

Cantaloupe melon

Broccoli

Mushrooms

Honeydew melon

Dirty Dozen (produce with the most amount of pesticide residues)

Strawberries

Spinach

Kale

Nectarines

Apples

Grapes

Peaches

Cherries

Pears

Tomatoes

Celery

Potatoes

Hot peppers

Heal Your Gut

Before you start feeling depressed that you’re not going to be able to eat your usual diet, let me

reassure you. It is not all doom and gloom. Healing your gut can be a delicious experience.

Trying new foods and new recipes can be fun, and an activity that the whole family can enjoy.

What’s more, once your gut begins to heal, you will no longer experience digestive discomfort or

bloating that is so common with dysbiosis and leaky gut. And, as you heal your gut, you reduce

your levels of inflammation, strengthen your immune system, better absorb nutrients, and help

your thyroid get back to normal.


There are three principles to healing your gut:

1. Avoid gut stressors - the foods mentioned above.

2. Include gut-friendly foods - fermented foods and prebiotics.

3. Add gut-healing supplements - probiotics, digestive enzymes and glucosamine.

Gut-Friendly Foods

The best foods for your gut are probiotics and prebiotics. Probiotics are foods that contain live

good bacteria, whereas prebiotics are foods that feed that good bacteria. If you include both in

your diet, you will repopulate and support your microbiome.

Probiotic Foods

Food Add it to your diet

Sauerkraut - fermented

cabbage Add a spoonful as a side dish.

Add to wraps for a tangy crunch.

Enjoy with crackers and hummus.

Kimchi - fermented cabbage

with ginger, garlic and chili Add a spicy kick to stir-fries and ramen dishes.

Great in wraps or on top of a veggie burger.

Miso - fermented rice paste Adds a deep savory note to dishes.

Mix with a little water and lemon juice to make a

salad dressing.

Spoon into vegetable stock to add an Asian twist to

soups and broths.

Mix with ginger, garlic and other spices and use as a

marinade for tempeh, tofu or fish.

Kombucha - fermented tea

drink Refreshing and slightly fizzy.

A gut-healing alternative to fizzy pop.

Kefir water - dairy free

alternative to milk kefir Kefir grains are used to culture water, which you can

then infuse with natural flavors like lemon juice,

fresh mint, cucumber, fruit, etc.

Pickles and lacto-fermented

vegetables Vegetables fermented in a solution of salt and water,

thanks to the lactic acid bacteria already present in

the vegetables. Pleasantly sharp and crunchy, they

liven up a wrap or salad.

Enjoy a forkful or two before a meal to get your

digestive juices flowing.


Probiotic Foods

Food Add it to your diet

Cultured yogurt / cultured

coconut yogurt Always choose full fat and natural (the low fat, fat

free or flavored versions almost always contain

added sugar).

Serve with fruits, nuts and seeds.

Tempeh - fermented tofu Has a nutty, earthy flavor that soaks up any

marinade (for example coconut aminos and maple

syrup, or miso, ginger and garlic).

The fermentation process breaks down the anti-

nutrients usually present in soy, and produces

vitamin B12, making this a healthier option than tofu

or meat.

Prebiotic foods are foods that contain certain fibers that feed the bacteria in your colon. If you eat

a diet that is rich in vegetables and legumes, you will be getting plenty of prebiotics. That said,

some foods are particularly rich in prebiotics, and are worth adding to your plate:

Prebiotic Foods

Food Ways to add to your diet:

Chicory Steam the leaves and add to stews or salads.

Try chicory root drink instead of coffee.

Jerusalem artichokes Cook as you would potatoes: roast them, mash them,

or sauté them.

Garlic Add to any dish to intensify the flavor.

Crush raw in hummus.

Mince and add to salad dressings.

Add a clove or two to soup.

Leeks, onions, spring onions Use leeks or onions in soups, stews and stir-fries.

Top your meals with chopped spring onions.

Cabbage Make into sauerkraut (see recipe section).

Blend with vegetable stock and fried onion into a

warming cabbage soup.

Stir-fry with mushrooms and other vegetables.

Chickpeas Make hummus.

Add to curries and soups.

Use chickpea flour to make pancakes.


Prebiotic Foods

Food Ways to add to your diet:

Lentils, kidney beans, and

other beans Add to curries and soups.

Blend with lemon juice, olive oil and herbs to make

a dip.

Bananas Add to smoothies.

Have as a snack with a handful of nuts or seeds.

Watermelon Blend into a fruity smoothie.

Try grilled on a barbeque.

Oats Add to smoothies.

Make into energy balls or flapjacks.

Make porridge for breakfast.

Pistachios Roast and sprinkle onto soups and salads.

Snack on a handful of pistachios with an apple or

banana.

Flax seed Sprinkle onto soups or salads.

Add a couple of tablespoons of ground flax to your

smoothies or baking.

Gut-healing Supplements

There are many things you can take to heal and seal your gut. As you’ve seen, including

probiotic and prebiotic foods is one way - but sometimes you need a little extra help, especially if

you’re struggling with an autoimmune condition like Hashimoto’s. The following supplements

have been proven to help heal your gut, lower inflammation, and calm the symptoms of

hypothyroidism.

Probiotic Supplements

The term “probiotic” was first introduced in 1953 by German scientist Werner Kollath. It means

“active substances essential for a healthy life”. But while the term is relatively modern,

beneficial bacteria have been eaten throughout history. As early as 10,000 BC, fermented milk

was consumed in the Middle East, Egypt, Greece and Italy. Fermented yak milk, rich in

lactobacilli, is the reason Tibetan monks were able to maintain health despite a lack of fresh

fruits and vegetables. In ancient Greece and Rome, these beneficial bacteria came from

something called garum, a condiment made from fish intestines fermented for 12 to 18 months.

Later, in the 1900’s, scientists found evidence that probiotics can prevent and treat infections

causing diarrhea, as well as speed up healing. More recently, probiotics have been investigated

for their potential to heal a wide variety of systemic conditions, in particular inflammatory and


autoimmune diseases. When looking at the gut microbiome of people suffering from

autoimmune conditions, scientist have noted that compared to healthy people, patients with

autoimmune have a decreased gut microbial diversity. What they found is that supplementation

with probiotics decreased levels of antibodies and inflammatory markers like C-reactive protein,

thereby helping to alleviate symptoms of autoimmune conditions. As we saw earlier,

inflammation plays a key role in immune system deregulation and Hashimoto’s. Taking a

probiotic can reduce inflammation, as well as improve gut microbiome diversity - both of these

effects support the immune system and help the body return to balance.

Including probiotic foods is one way to add these beneficial bacteria to your life. Another way is

taking a probiotic supplement. Beware, however, as not all probiotics are created equal. To

choose the best supplement, make sure you go for one that contains many different strains, rather

than just one or two - your gut is home to over 2000 different species, so it makes sense to

support this. Take a look at how the bacteria was produced - some brands are grown on

inflammatory foods like soy, dairy or wheat, and should be avoided. A soil-based probiotic is the

best option.

The other thing to consider is whether to go for live probiotics or spore-based probiotics. Live

bacteria can be fragile - it has to be refrigerated or at least kept at stable temperatures, something

which is difficult to control during transport - and there’s no way to check whether the bottle you

pick up at the health food store still contains live bacteria. Spore-based probiotics on the other

hand, are encapsulated in an endospore which protects the bacteria from heat and even from

stomach acid, which means the probiotics can reach your intestines, where they can have the

most beneficial effect. A study looking at the effect on spore-based probiotics versus live

bacteria found that the spore-based supplements improved gut microbiome variety and

strengthened the gut lining.

Digestive Enzymes

One of the big issues when you have dysbiosis is not being able to break down food into smaller

molecules, or to make the most of the nutrients in food. In order to really improve your health,

your body needs to be able to absorb as many nutrients as it can. This is where digestive

enzymes can help - they support your body to process food into easily digestible molecules. This

means you get more nutrition, plus it reduces inflammation since there will be fewer undigested

particles able to leak into your bloodstream.

Make sure you choose a brand that contains:

Lipase - which breaks down fats

Amylase - which breaks down starches (carbohydrates)

Protease - which breaks down proteins

Lactase - which breaks down lactose in dairy

Glutamine

This is the most abundant amino acid in the human body and plays a key role in gut health and

immunity. A review of studies published in the International Journal of Molecular Sciences


found that glutamine maintains intestinal integrity by keeping the junctions in the gut wall tight.

The gut wall is made up of a layer of epithelial cells that are renewed every few days. Glutamine

contributes to intestinal cell proliferation, which keeps this layer of cells healthy, and therefore

helps to maintain the barrier between the gut and the blood stream. Glutamine also helps fight

inflammation by suppressing certain inflammatory pathways. When you reduce your

inflammation, you give your immune system a chance to relax and rebalance, something that is

essential in helping to heal hypothyroidism.

As you can see, your gut health is a key component to your healing journey. You may be

thinking that this is an uphill battle, but it doesn’t have to be. In fact, your body responds to

changes in your diet and lifestyle almost immediately. Studies have found that an acute change in

diet alters microbial composition within just 24 hours. That means that if you begin making

changes right now, your gut health will already be improving tomorrow.

We’ve seen which foods cause dysbiosis and gut inflammation, and which foods can help

reverse this. In the next section, we’re going to hone in on the foods that directly stress the

thyroid, and which foods support its function. If you’re feeling a bit overwhelmed right now,

don’t be. At the end of the book you’ll find a simple 4-week plan that guides you through these

changes step by step.

Your Diet & Hypothyroidism

What you eat affects your health. That is an elemental truth now embraced by almost all the

medical profession. We’ve seen how certain foods impact your gut health, either to damage it or

heal it. We’ve seen how poor gut health, dysbiosis and inflammation trigger the immune system

to turn on itself and begin attacking the thyroid. In this section, I want to take a look at the other

foods at play when it comes to thyroid health, and debunk some of the myths surrounding

goitrogens.

Goitrogens

A goitrogen or a goitrogenic food is a food that causes goiter, which is the swelling of the

thyroid gland. Goitrogens do this by stopping the thyroid gland from being able to absorb iodine

(iodine, as we saw earlier, is the principle component of thyroid hormones). When the thyroid

does not produce enough T3 and T4 due to low iodine levels, the hypothalamus releases thyroid

stimulating hormone (THS). The thyroid responds to the THS by making more hormones, but if

it’s struggling to keep up, it swells into a goiter.

Goitrogenic chemicals such as goitrins, thiocyanates and nitriles are derived from antinutrients

called glucosinolates. Glucosinolates are sulfur-containing phytonutrients. They are particularly

concentrated in cruciferous vegetables.

The following foods contain goitrogenic chemicals:

Cruciferous vegetables (broccoli, kale, bok choy, Brussels sprouts, cabbage, cauliflower,

collard greens, radishes, turnips, rapeseed, canola, horseradish)


Fruits from the Rosaceae family (almonds, apricots, cherries, pears, peaches, raspberries,

strawberries, plums)

Soya

Millet

Sweet potato

Cassava, manioc, mandioca

Here is a quick look at how these foods can affect your thyroid:

Food What chemical is at play Effect on thyroid

Cruciferous vegetables Glucosinolates Stop thyroid from absorbing

iodine

Cassava, sweet potato,

sorghum

Glucosides Stop thyroid from absorbing

iodine

Mandioca, cassava, manioc Flavonoids Inhibits thyroperoxidase

(enzyme that helps turn

iodine into thyroid

hormones)

Millet and soy Flavonoids Impairs thyroperoxidase

activity

But food isn’t the only source of goitrogens. Many are found in the environment as well:

Antibiotics

Bromides (pesticides, plastic, brominated vegetable oils, medications)

Heavy metals

Non-steroidal anti-inflammatory drugs (NSAID)

Anti-depressants (lithium and benzodiazepines)

Pesticides

Oxazolidines (from paint)

Perchlorates (from airplane fuel and water)

Thiocyanate (from cigarettes)

We’ll look at these environmental goitrogens in the next section - for now, let’s focus on our

plate.

In small quantities, goitrogens stop the thyroid gland from absorbing iodine. This can be offset

by taking iodine supplements. However, if you are exposed to large quantities of goitrogens, this

stops the thyroid from being able to transform iodine into thyroid hormone. In this case,

supplementing iodine doesn’t make any difference.

This has led some health coaches to advocate cutting out all goitrogens from the diet. I know

many women who have decided to completely avoid all goitrogenic foods. But goitrogen content

does not have to translate into a broccoli ban. In fact, this type of blanket ban means you could

be missing out on healthy and nutritious foods, and therefore putting yourself at risk of other

problems. Cruciferous vegetables, for example, are incredibly nutritious and even desirable for


autoimmune sufferers, because they help the liver to detoxify, and this can help reduce

inflammation. Other foods, such as sweet potatoes, contain complex carbohydrates and beta-

carotene that support healthy digestion and immune system.

It is important to note that goitrogenic foods do not cause hypothyroidism. Autoimmune

hypothyroidism is caused by the immune system becoming deregulated and attacking the thyroid

gland. In order to redress the situation, you must eat foods that support your immune system and

heal your digestive tract.

Cruciferous Vegetables

Before you turn your back on certain vegetables, know that you can reduce their goitrogens

depending on how you prepare them. Even though cooking can reduce some of the nutrients

(such as vitamin C and folate), it doesn’t affect all of them (minerals, vitamin A and thiamin are

not usually altered). When it comes to caring for your thyroid, cooking cruciferous foods is very

beneficial:

Steaming cruciferous vegetables until they are completely cooked reduces goitrogens by

66%.

Boiling cruciferous vegetables for 30 minutes removes 90% of goitrogens by stimulating

myrosinase (an enzyme that breaks down and deactivates goitrogenic glucosinolates).

Interestingly, fermenting actually increases the goitrogen content in cabbage. The fermentation

process breaks down the glucosinolate into isothiocyanates and nitriles. Isothiocyanates are

beneficial (they’ve been shown to have potent anti-cancer effects), while nitriles can in large

quantities negatively can affect the thyroid. This is a perfect example of a goitrogenic food that

actually has many health benefits. As we saw earlier, sauerkraut is packed full of probiotics

which actually help your gut.

As with most things, dosage is everything. Animal studies on the thyroid-damaging effects of

glucosinolates show that thyroid function becomes impaired when more than 4 ounces of

cruciferous veg per kilo of body weight are eaten daily. This means that a person weighing

around 150 pounds (just under 70kg) would need to consume 280 ounces (17 pounds) of

cruciferous vegetables in a day. Think about your average serving of broccoli. It’s probably

around 1 cup, or 0.15 pounds. That falls way below what could cause thyroid issues.

So what’s the bottom line? When you have hypothyroidism, you need to be mindful of how

many cruciferous veg you consume, since studies indicate that they can exacerbate the condition.

Having a big green smoothie full of raw kale twice a day is not a good idea. But having a serving

of well-cooked cruciferous vegetables a day and two to three servings of sauerkraut a week is

just fine.


What about Soy?

Soy has been both vilified and held up as a miracle food off and on for decades. When it comes

to thyroid health, a quick internet search will reveal that there are all sorts of conflicting theories

about whether or not you can eat soy if you suffer from hypothyroidism. So, what is the truth?

Soy contains goitrogens that block the thyroperoxidase enzyme, which in turn blocks the thyroid

from making thyroid hormones. Because of this, it has been linked to the development of

hypothyroidism.

One study published in the journal Thyroid, found that while eating soy did not adversely affect

thyroid function in healthy individuals, it may increase the dose of thyroid hormone medication

required by hypothyroid patients. The same study warned that those with a compromised thyroid

function, or with low iodine levels, may increase their risk of developing clinical hypothyroidism

if they regularly ate soy-containing foods. That means that if your hypothyroidism is sub-

clinical, eating soy regularly could push it over the edge.

Another problem with soy is that it is a xenoestrogen, which means it mimics estrogen in the

body. This excess of hormones can make Hashimoto’s symptoms worse, but there’s more. In a

study published in the journal Endocrine Research, scientists looked at why some women with

polycystic ovarian syndrome (PCOS) developed Hashimoto’s. They found that excess estrogen

can trigger the condition.

An important thing to note is that most American soy is genetically modified and highly

processed. As we saw earlier, genetically modified foods stress the body. They contain higher

concentrations of pesticides, cause leaky gut, and disrupt the gut’s delicate balance. They trigger

inflammatory immune responses, which increase the likelihood of autoimmune conditions. That

means that non-organic, GMO soy is best left on the supermarket shelf. However, this can be

difficult, especially if you eat processed foods, because soy masquerades under different names.

Check the label and make sure you avoid anything with these ingredients (this is a non-

exhaustive list - if you want to go completely soy free then the best strategy is to avoid all

processed foods):

Soy, soya, soja or shoyu

Soy lecithin

Tofu

Tempeh

Edamame

Natto

Okara, akara, yuba

Glycerin

Tamari

Teriyaki

Isolates

Bulking agent

Emulsifier


Protein extender

Textured vegetable protein

Hydrolyzed vegetable protein

Ethyldimethylsoya alkyl or et soyethyldimonium ethosulfate

Dimethylsoya ammonium ethosulfate

Soyatrimonium chloride

Trimethylsoya

PEG 5, PEG 10, PEG 16, PEG 25, PEG 30, PEG 40 (all are soy sterols)

Stearic acid, vegetable stearic

Hydrolyzed plant protein

Isolated vegetable protein

Caprylic triglyceride

But there is another side to soy. Some studies indicate that it is a health food. For example, in a

review of studies, researchers found that women who regularly ate soy had lower levels of

inflammation and were generally healthier than women who didn’t eat soy. This is because soy

contains lean protein, fiber, polyunsaturated fat, calcium and vitamins. Far from increasing

inflammation, they found that eating soy decreased levels of inflammatory markers, and also

decreased levels of oxidative stress.

Having said that, some people are sensitive to soy, even when it is organic and fermented. Listen

to your body. How do you feel after eating soy? If you notice any tiredness, bloating, or

irritability, then this may point to a soy intolerance - if that’s the case, you may benefit from

avoiding soy completely. As part of your 4-Week Thyroid Healing Plan, you’ll keep a food diary

to help you identify your food sensitivities.

So, what should you do? Just like cruciferous vegetables, it’s all about the dosage and the quality

of the ingredient. Eating soy every day (whether as tofu or as part of a processed food) will

exacerbate your symptoms and put more stress on your body. However, choosing organic and

fermented soy and having no more than one or two servings per week may actually offer

benefits, as long as you’re not intolerant.

Bottom line, when it comes to goitrogens, there is no need for you to avoid them all, at all costs.

Some goitrogenic foods, such as cruciferous vegetables, are fine as long as you cook them and

eat them in moderation. Others, like soy, must be organic and, again, moderation is key.

Do You Need to Give up Coffee?

And now for the big question. What about coffee? Do you need to give up coffee to heal your

thyroid?

Again, it isn’t a one size fits all kind of answer. One review of studies found no association

between coffee consumption and thyroid problems. Another study concluded that coffee could

even be protective against thyroid disease. But an animal study found that high doses of caffeine

stimulated TSH and caused miscommunication between the pituitary gland and the thyroid. That


said, the dose of caffeine to produce these effects in humans would have to be at 500mg, which

equates to around 5 cups of coffee in one sitting.

All this points to the fact that, unlike things like gluten, GMOs and dairy, coffee is not something

that has to be completed avoided forever. If you’re a coffee lover, like me, you can breathe a sigh

of relief here.

However, it should be noted that coffee affects different people in different ways. I know some

who tolerate coffee perfectly well, while others get a bit jittery after two cups. Here again, it is

important to listen to your body and be mindful of how it reacts to coffee. After all, it is a

stimulant and it has an effect on your adrenal glands.

Coffee, particularly in excess, can give you anxiety and insomnia, and make you feel more

stressed. That’s the last thing you need when you’re trying to heal. Which is why I recommend

reducing or eliminating caffeine from your diet for at least a month when you begin your healing

protocol. After that period, you can begin slowly reintroducing it. If you’re a heavy coffee

drinker, do not go cold-turkey! Wean yourself off slowly by reducing your consumption over a

week or so. For example, if you drink 4 cups of coffee a day, reduce this to two for a couple of

days, then to one for a couple of days. The trick is to find a caffeine-free replacement that you

enjoy. Here are a few of my favorite coffee alternatives:

Hot water with lemon (especially first thing in the morning - trust me, this will wake you

up better than an espresso).

Herbal teas - for example rooibos tea infused with spices like cinnamon.

Home-made superfood hot chocolate - raw cacao mixed with coconut milk and a dash of

cinnamon.

Decaf coffee can be a great alternative - but make sure it is organic, because the

decaffeination process can be highly toxic.

Try a coffee alternative made from dandelion root or chicory.

Going forward, when you reintroduce coffee into your life, how and when you drink it can turn

coffee drinking into a healthier habit:

Delay your first cup of coffee by 1 or 2 hours - this allows your adrenal glands to be fully

awake before you hit them with caffeine.

Have your coffee with a source of fat - this slows the absorption, for a steadier release of

energy (a dollop of coconut cream works beautifully here).

Make sure you choose organic coffee - that’s because coffee crops are highly sprayed so

the non-organic versions have a lot of pesticide residues.

Avoid instant coffee, as some can be contaminated with gluten.

Forget shop-bought syrup-sweetened lattes, as these contain a lot of sugar. Flavor your

coffee with a sprinkle of cinnamon or vanilla powder instead.


Sugar, Blood Sugar, and Thyroid Problems

We’ve already seen that sugar messes with your microbiome balance. But there’s more to this

ingredient.

First off, let’s look at some statistics. According to the American Association of Clinical

Endocrinologists, around 50 million Americans suffer from some form of thyroid disorder.

Parallel to this, metabolic syndrome affects 50 million Americans, and insulin resistance (one of

the key causes of metabolic syndrome), affects 105 million Americans - over a third of the

population. Looking at these numbers, you might think that thyroid issues and metabolic

syndrome are connected. And they are.

Studies have shown that diabetics are more likely to struggle with thyroid issues, and that people

with thyroid issues are more likely to suffer from obesity and metabolic syndrome. Why?

Because in order for your thyroid to function normally, your blood sugar needs to be in the

normal range, and in order to keep your blood sugar in a normal range, you need a healthy

thyroid.

Metabolic syndrome is a term defining several risk factors that appear together and increase your

risk of chronic disease, particularly heart disease and diabetes, but also autoimmune conditions

like Hashimoto’s. These factors include:

High cholesterol and triglycerides

High blood pressure

Insulin resistance

Inflammation

Abdominal obesity (being apple-shaped - when your stomach measurement is larger than

your hip measurement)

Metabolic syndrome is a result of hyperglycemia, or high blood sugar. Basically it is caused by

eating too many carbohydrates - not just any carbs, but refined carbs like sugar in particular. To

understand why that is, we need to look at what happens to the body when you eat too much

sugar.

When you eat carbohydrates, your digestive enzymes (amylase in particular) break them down

into glucose, which enters your blood stream. Your pancreas then secretes insulin. Insulin signals

to your body to move the glucose out of your blood stream and into your cells where it can be

used for energy. The excess glucose is turned into glycogen, which is stored in your liver. So far,

so good. But when you eat too many carbohydrates, and particularly sugar, this process becomes

disrupted. If there is too much glucose, the pancreas has to pump out more and more insulin in an

effort to move this glucose out of the blood stream. Over time, the cells stop responding to the

insulin. This is what’s known as insulin resistance.

This blood sugar yo-yo’ing plays havoc with your thyroid health. In fact, studies have shown that

constant blood sugar highs and lows worsen the effects of autoimmune hypothyroidism - thyroid


destruction speeds up. That’s how sugar can take you from subclinical to clinical

hypothyroidism.

Sugar also increases your level of inflammation, another factor in autoimmune hypothyroidism.

That’s because high blood sugar levels trigger your body to produce advanced glycation end

products (AGEs) - these reactive molecules are implicated in aging and also cause the release of

inflammatory molecules.

And of course, sugar and weight gain go hand in hand. That’s because insulin is also a fat-storing

hormone. When there is too much glucose in the blood, it tells your cells to convert it and store it

as fat. The result: excess weight. When you’re struggling with hypothyroidism, your metabolism

is slower - that means you’re burning fewer calories and weight tends to pile on. If you’re eating

a high-sugar diet, you’re adding to the strain.

This was true of Jane. She allowed her sweet tooth to rule her food choices. She would breakfast

on toast and jam, snack on biscuits mid-morning, enjoy a bowl of sugary cereal in the afternoon,

never said no to a slice of cake, and always had one or two chocolate bars in her handbag. She

kept this up even when she was dieting, simply swapping her usual brands for diet versions

(ironically, most diet versions contain more sugar, since food manufacturers tend to replace the

fat with sugar). Unsurprisingly, she lost no weight - instead, the number on the scale went

steadily up, year after year. It wasn’t until she was diagnosed with hypothyroidism that she

decided to knock her sugar habit on the head. It was tough for the first two weeks - partly

because sugar had been such an integral part of every day, and partly because sugar is actually

addictive. Yes, that’s right - studies have shown that sugar triggers the same reward pathways in

the brain as hard drugs like cocaine. We eat sugar, it makes us feel good for a moment, the effect

fades (and our blood sugar drops), and we want more. We have a bad day, we reach for the

comfort of a tub of ice-cream - it’s a diversion, we might even use it to avoid dealing with our

emotions. Sugar becomes a crutch that we use to cope with our daily stresses. Of course, the

thought of not having it to hand is scary. But surely what’s scarier still is the thought of how

much damage it is causing our body. Jane knew she couldn’t carry on her sugar habit - she went

cold turkey. Instead of turning towards diet snack bars, she prepared home-made snacks that

didn’t spike her blood sugar levels (you’ll find some recipes in the Recipes section). She also

increased her fiber intake so that she felt more satisfied and less hungry between meals. And for

those moments when a stressful meeting would usually send her to the freezer, she used stress-

busting strategies like meditation to calm herself down (you’ll find some more strategies in the

section Stress & Your Thyroid page 61). With her blood sugar levels normalized, it wasn’t long

before Jane’s hypothyroidism was under control - she lost weight, had more energy, felt more

focused.

You too can give up the sweet stuff. This doesn’t mean you’ll never be able to enjoy a slice of

cake ever again - after all, life is about balance rather than continuous restriction. It is the regular

consumption of sugar and refined carbohydrates like white bread and pasta that takes its toll on

your body. When I gave up sugar I felt an almost instant surge in energy, and within a week my

appetite felt stable - I no longer needed to snack all the time.


The fact is, sugar may taste sweet, it might make us feel good for a moment or two, but long-

term, the effects of eating sugar every day are devastating. Because it triggers inflammation and

stresses the immune system, sugar impacts more than your thyroid. It can also lead to the

following health problems:

Depression and anxiety

Higher risk of cardiovascular disease

Higher risk of Alzheimer’s and dementia (Alzheimer’s is now being called Type 3

diabetes because of the link between high blood sugar and impaired brain function)

Type 2 diabetes

Obesity

Dysbiosis

Clearly, it needs to be left off your plate. But what can you eat instead of the sugary treats you

usually enjoy? Here are a few ideas for replacing high-sugar foods with foods that support your

body and your thyroid health:

Sugary food Healthy alternative

Fizzy drinks & energy

drinks Smoothie

Water infused with fresh fruit or fresh herbs (strawberry

and mint is my summer favorite)

Sparkling water with a squeeze of lemon or lime

Herbal tea

Homemade ice-tea or lemonade

Biscuits, cakes, snack

bars Oat cracker (with peanut butter)

Homemade refined-sugar-free cookie

Handful of roasted nuts and seeds

Handful of homemade trail mix

Homemade energy ball or flapjack

Chocolate bars Dark chocolate (70% or higher)

Homemade dark chocolate

Ice-cream & desserts Homemade ice-cream (see Recipe section for a delicious

5-minute ice-cream made from just 1 ingredient)

Chia pot made with coconut cream and topped with

granola

Bowl of homemade granola with coconut yogurt or

almond milk


Fats, Inflammation, and Your Thyroid

For a long time, fat has been marked as the enemy. For those of us who grew up in the 80’s and

90’s, when fat-free became the epitome of health, it might be hard to understand that not all fats

are equal - and some are actually good for us.

We now know that fats are critical for the health of our brain and our cells. While some fats

make us fat and sick, others can lower levels of bad cholesterol and even decrease the risk of

cardiovascular disease. They have the power to support, or damage, your thyroid.

Good or bad?

To keep it simple, fats can be divided into two main types: saturated and unsaturated. But it’s not

as easy as saying saturated fats are bad and unsaturated fats are good. Bear with me.

Saturated fats are usually solid at room temperature - like butter or coconut oil - and they are

mostly found in animal products like full-fat dairy and meat. According to some studies, these

fats can increase your levels of cholesterol and put you at risk of heart disease. Sounds bad - but

a recent analysis of 21 studies on saturated fats concluded that there isn’t enough evidence to link

saturated fats and cardiovascular disease. What’s more, some saturated fats, like coconut oil,

have been found to be beneficial for health (coconut oil improves antioxidant status, reduces

blood cholesterol levels, and even helps the body to deal with stress).

Unsaturated fats (mono-unsaturated fats and poly-unsaturated fats) tend to be liquid at room

temperature, and usually come from plants. These fats are thought to be healthier than saturated

fats because studies indicate that they help reduce bad cholesterol. But again, it’s not quite as

simple as “all unsaturated fats are great”.

Take olive oil: this is an unsaturated fat that has been studied for its health benefits - it has a

protective effect on the immune system via its anti-inflammatory properties, and it is one of the

reasons the Mediterranean diet is so good for you. On the other hand, other vegetable oils do not

offer the same benefits. Rapeseed, corn and soybean oils come mostly from GM crops, which, as

we’ve seen, damage your immune system, your gut health, and therefore your thyroid. The other

problem with these oils is that they are very high in Omega-6. Omega-6, like Omega-3, is an

essential fatty acid that has anti-inflammatory properties…. But only when it is consumed in the

right amount and the right ratio. The ideal ratio of Omega-6 to Omega-3 is 1:1. These days, most

people get around 20:1. How come? Because our modern diets are packed with vegetable oils

from junk foods, convenience foods, take-out foods and many savory snacks. At the same time,

our Omega-3 consumption is at an all-time low. The result is higher inflammation, which goes

on to create the conditions for auto-immune issues like Hashimoto’s.

Trans-saturated fats are a type of saturated fat, but they offer no health benefits whatsoever -

quite the opposite. You’ll find them in hydrogenated or partially hydrogenated oils, which are

man-made oils obtained by blending vegetable oils with hydrogen at high temperatures. This

process creates a semi-solid fat, like margarine, that is added to many processed foods and baked

goods. The ironic thing is that these hydrogenated vegetable oils were once sold to us as healthy


alternatives to butter - we now know that, far from being a better choice, trans-fats are highly

inflammatory, can impair immune function, and have even been linked to cancer.

You’ll find trans-fats in:

Crackers, cookies, cakes, pies, baked goods (fresh and frozen)

Take-away foods, fast-foods, deep-fried foods

Vegetable shortening and margarine

Coffee creamer

Microwave popcorn

Ready-to-use cake frostings

Chilled dough products (like ready-rolled pastry)

Red meat and full fat dairy (these are naturally occurring trans-fats which are not as

damaging to health, as long as they’re eaten in small quantities)

And if you’re in doubt about the safety of trans-fats, the US Food and Drug Administration

(FDA) now acknowledges that trans-fats are not safe and should be phased out of the food

supply. The addition of trans-fats to food has been banned as of June 2018, however you may

still find them in ready-made foods, so make sure you check the label and avoid anything with

hydrogenated or partially hydrogenated oils.

Best fats to balance your thyroid

Autoimmune thyroid issues are rooted in chronic inflammation, so it is vitally important to avoid

the fats that exacerbate inflammation and replace them with fats that support the body.

The other thing to note is that some oils can become inflammatory if they are heated, whereas

they are healthy when consumed cold. Below you’ll find a list of the healthiest oils and how best

to include them in your diet.

Fats to avoid:

Hydrogenated and partially hydrogenated oils

Any food containing hydrogenated and partially hydrogenated oils

Vegetable oils like canola, palm kernel, cottonseed, peanut, rapeseed, soy and corn

Fats to enjoy:

Cold-pressed organic coconut

oil

Coconut oil has a high smoke point (350F for

unrefined coconut oil and 450F for refined coconut

oil), which means it is safe to cook with.

Easier to digest than other oils thanks to its high

content of medium chain fatty acids.

Use it to fry, sauté and bake.

Bonus use: makes a great moisturizer!


Extra virgin olive oil Extra virgin means it is unrefined and not treated

with any chemicals.

It has a smoke point of 375F, so not a good choice

for frying - but ok for stovetop cooking.

Contains polyphenols, which act as antioxidants in

the body - to get the best out of these, consume

olive oil raw.

Use it to sauté vegetables at low heat, in dressings,

or to make pesto.

Avocado oil Has a smoke point of 520F, so this is the best oil to

use for high-heat frying.

Has a pleasant slightly buttery flavor that works

well in dressings and dips.

Can help the body absorb beta-carotene from other

foods.

Use it to fry or sauté, as a dressing, or added to

dips like hummus.

Grape seed oil Has smoke point of 390F, so ok to use for both

low-heat cooking and cold dressings.

High in Vitamin E, a powerful antioxidant.

Can help improve insulin sensitivity.

Choose cold-pressed to avoid grapeseed oil that

has been obtained through chemical extraction.

Use it to lightly fry or sauté, or in salad dressings.

Flaxseed oil Has a smoke point of 225F so this oil is not

suitable for cooking.

Contains high amounts of alpha linolenic acid

Omega-3, which has anti-inflammatory properties.

Use in dips and dressings, or add a teaspoon to

your smoothie.

Sesame oil Has a smoke point of 350F to 450F, so it is suitable

for cooking.

Contains plenty of antioxidants.

Contains a lot of Omega-6 so should be used in

moderation.

Use for frying - this oil has a very distinctive flavor

so a little goes a long way.


Walnut oil Has a smoke point of 320F, so suitable for low-

heat cooking.

Contains ellagic acid, which has been shown to be

cancer protective.

Good source of vitamin E, selenium and iron.

Use as a marinade or drizzle onto salads.

Thyroid-Friendly Supplements

Something patients always want to know is: what supplements can I take to support my thyroid?

And can I do that without pharmaceuticals? The good news is there are several natural

supplements that help the thyroid to function at its best, and studies have proven their

effectiveness.

Zinc

Zinc is an essential trace element. Many people know that zinc helps the immune system - that’s

why it is recommended when you have a cold - but it can also impact your thyroid. Remember

that hypothyroidism happens when the thyroid not to produce enough thyroid hormones,

resulting in a cascade of negative health effects, from weight gain to thinning hair. Zinc comes to

the rescue via several routes.

Zinc is essential for the production of T3. In an animal study, scientists noted that zinc-deficient

rats had lower levels of T3 and thyrotropin-releasing hormone (TRH: the hormone released by

your hypothalamus that stimulates your pituitary gland to produce thyroid stimulating hormone,

which then triggers your thyroid to produce T3 and T4). When rats were given a zinc

supplement, their levels of T3 and T4 improved, as did their resting metabolic rate.

A study published in the Annals of Nutrition and Metabolism found the same positive effect. The

authors gave women a zinc supplement (26.4mg/ day of zinc gluconate) for 4 months and found

that not only did their resting metabolic rate increase (the rate at which you burn calories), but

their levels of thyroid hormones improved.

Zinc also supports thyroid health via its anti-inflammatory properties. In a review of studies,

researchers found that zinc supplementation can be therapeutic against a number of conditions,

from the common cold to respiratory infections. They observed that this positive effect is due to

zinc’s ability to decrease inflammation and oxidative stress in the body.

How much should you take? The recommended dose for healthy adults is 11mg for men and

8mg for women. This is the minimum amount you need to keep your zinc levels healthy.

However, if your zinc levels are low, then you can take more. According to the Institute of

Medicine, the upper intake amount (the maximum amount of a nutrient that can be consumed

without suffering potentially dangerous side effects) is 40mg per day - however, I don’t

recommend increasing your zinc intake so dramatically. Take it slow, start with the

recommended dose and see how you feel.


You can also top up your intake of zinc with these foods:

Pumpkin seeds (2.2mg per ounce)

Cashews (1.6mg per ounce)

Chickpeas (1.3mg per 1/2 cup - cooked)

Oatmeal (1.1mg per cup - cooked)

Cacao (1mg per tbsp)

Kidney beans (0.9mg per 1/2 cup - cooked)

Almonds (0.9 mg per ounce)

Peas (0.5mg per 1/2 cup - cooked)

Selenium

Did you know that the thyroid is the organ with the highest selenium content per gram of tissue?

Little wonder, then, that selenium deficiency can contribute to thyroid diseases - it is important

to keep your levels topped up. Studies have shown that in patients with Hashimoto’s, selenium

supplementation decreased levels of anti-thyroid antibodies (what your immune system is

sending out to destroy the thyroid in a fit of auto-immune madness), and improved the structure

of the thyroid gland. One of the reasons for this is selenium’s effect on the immune system

through its deactivation of reactive oxygen species (also known as free radicals - they are formed

from our cells’ metabolic processes, and as a reaction to a poor diet and toxic environment; they

are implicated in premature aging and inflammation).

Selenium is another essential mineral: the body doesn’t make it, so you have to obtain it from

your diet. The recommended daily intake for men and women over 19 is 55mcg per day. The

upper intake amount is 400mcg - you must be careful not to take too much as selenium toxicity

can cause nervous system problems and gastrointestinal symptoms.

Healthy sources of selenium include:

Brazil nuts (very high content, around 70mcg per nut - which would take a handful of

brazil nuts way past the upper intake amount - so, enjoy in moderation)

Eggs (20mcg per egg)

Brown rice (19mcg per cup - cooked)

Sunflower seeds (19mcg per 1/4 cup)

Oatmeal (13mcg per cup - cooked)

Mushrooms (12mcg per 100g)

Lentils (6mcg per cup - cooked)

Omega 3

Omega-3 is an essential fatty acid. Fatty acids are important for your health because they are the

main component of your cells’ membranes. Your body needs fatty acids to produce

prostaglandins - these are active lipid compounds similar to hormones, and they’re involved in

the immune system’s inflammatory response. Since inflammation is one of the key factors in

autoimmune hypothyroid, it makes sense to supplement a nutrient that helps regulate the body’s

inflammatory pathways.


There are four ways in which Omega-3 help to support your immune and thyroid health:

They influence hormone and metabolite concentrations involved in inflammation

They act directly on inflammatory cells via these cells’ fatty acid receptors

They combine with oxygen to form substances that stop inflammatory cells

They alter cell membranes and affect cell signal pathways that in turn modulate

inflammation

What’s more, not getting enough Omega-3 will often result in higher levels of inflammation.

Omega-3 deficiency is common - around 90% of Americans do not get enough of it.

The optimum intake of Omega-3 is 1.6 grams for men and 1.1 grams for women. It can be

difficult to reach these levels using food alone, so in this case a supplement is a fantastic

solution. You have three options: one is to go for Omega-3 derived from algae. Fish get their

Omega-3 from seaweed, so you can bypass the “middle-man” and get yours direct from plants as

well. You can also get fish-derived or krill-derived Omega-3 oils. If you go for this option, make

sure you choose an organic fish oil that is tested for purity and heavy metal levels. Given that

many scientists are speaking out about the unsustainable nature of fishing, and the worrying

levels of mercury in many fish, going for plant-based Omega-3 is my preferred option.

You can also top up your Omega-3 intake by adding these foods to your diet:

Flaxseeds (6.3 grams per ounce)

Hemp seeds (6 grams per ounce)

Chia seeds (4.9 grams per ounce)

Walnuts (2.5 grams per ounce)

Vitamin A

Vitamin A is an antioxidant which plays a role in thyroid health and the production of thyroid

hormones. In a study published in the Journal of Nutrition Science and Vitaminology,

researchers observed that vitamin A deficient rats showed a 50% decrease in the levels of

thyroxine and increased thyroid weight compared to the control group. When vitamin A levels

were restored, thyroxine levels improved and thyroid weight normalized.

The other impact of vitamin A concerns our immune system. Vitamin A plays a crucial role in

the release of antibodies that protect the body. It also helps to put the brakes on an overactive

immune system, therefore helping to modulate an out of control inflammatory response.

Vitamin A is actually a broad group of nutrients. It can be broken down into two main groups:

Retinoids, found in animal foods, and carotenoids, found in plant foods). We need both forms to

get all the benefits - but the good news, if you’re reducing your meat consumption, is that the

body converts carotenoids into retinoids. You can also obtain vitamin A through

supplementation - that said, it is possible to take too much. You must make sure you stay under

the upper tolerable intake level of 3000 micrograms (mcg) of pre-formed Vitamin A (retinol) per

day - too much can result in health problems. The recommended intake is 900mcg per day for

men and women over 19 years.


The following foods are rich in carotenoids, and worth adding to your daily diet:

Sweet potatoes (1921mcg per 1 cup - cooked)

Carrots (1019mcg per 1cup - raw)

Spinach (943mcg per cup - cooked)

Kale (885mcg per cup - cooked)

Winter squash (537mcg per cup - cooked)

Romaine lettuce (409mcg per 2 cups)

Cantaloupe melon (270mcg per cup)

Vitamin D

Vitamin D is a complicated. Human skin cells can make Vitamin D from sunlight (or, more

specifically, from ultraviolet B light). When this happens, a molecule in our skin cells called 7-

dehydrocholesterol gets converted into the preliminary form of vitamin D called cholecalciferol.

For cholecalciferol to become active vitamin D, first it must be transferred from the bloodstream

to the liver, where liver cells convert it to 25-Hydroxycholecalciferol. This then travels to the

kidneys were kidney cells convert it to 1,25-hydroxycholecalciferol, the fully active form of

vitamin D.

Research indicates that patients with hypothyroidism are often lacking vitamin D. This is perhaps

not surprising when we consider that vitamin D has a key role in helping immune cells to mature,

as well as helping to control blood sugar levels.

When it comes to supplementing vitamin D through food, it can be tricky if you’re trying to

avoid fish (due to high levels of heavy metals) and dairy (due to inflammatory nature of milk).

However, it is possible to find a high-quality vitamin D supplement. The recommended daily

intake for adults over the age of 19 is 600IU, though some recommend up to 2000IU.

Foods rich in Vitamin D:

Salmon (511IU per 4 oz)

Sardines (175IU per 3.2 oz)

Tuna (92IU per 4 oz)

Eggs (43IU per egg)

Shiitake mushrooms (20IU per 1/2 cup). TOP TIP: if you place your mushrooms in the

sun, gills up, their vitamin D content increases!

Iron

Just like selenium, iron helps to convert the inactive T4 hormone into active T3. Iron, a major

component of hemoglobin, binds to thyroid peroxidase, the enzyme that helps form both T3 and

T4. Without enough iron, you don’t have enough hemoglobin, which in turn means your body

doesn’t produce enough thyroid hormones. What’s more, because thyroid hormones have a role

in helping the liver process iron, low thyroid function can result in a vicious circle of iron

deficiency.

Researchers have found that low iron levels (anemia) increase the risk of both clinical and

subclinical hypothyroidism. Iron is also essential for the formation of a key antioxidant called


catalase, which protects cells from free radicals. Free radicals are a big part of oxidative stress

and higher levels of inflammation, so it’s important to get adequate levels of iron from your diet.

The recommended intake for adults over 19 is 8mg for men and 18mg for women.

Iron-rich foods include:

Edamame beans (8.8mg per cup)

Lentils (6.5mg per cup)

Spinach (6.4mg per cup)

Sesame seeds (5.2mg per 1/4 cup)

Chickpeas (4.7mg per cup)

Chard (3.9mg per cup)

Black beans (3.6mg per cup)

Pumpkin seeds (2.8mg per 1/4 cup)

Cumin (2.8mg per 2 tsp)

Parsley (1.8mg per 1/2 cup)

Turmeric (1.8mg per 2 tsp)

Iodine

We’ve touched on the fact that iodine is essential for the thyroid to be able to produce thyroid

hormones, since iodine is a major component of these hormones.

Iodine deficiency can cause the thyroid to grow (potentially leading to thyrotoxicosis - when too

many thyroid hormones are produced - and hyperthyroidism). Too much iodine, on the other

hand, causes the opposite: hypothyroidism.

Iodine deficiency is fairly rare now, since the introduction of ionized table salt. In the case of

Hashimoto’s, it’s important not to consume too much iodine, while still consuming enough. The

recommended intake of iodine is 150 micrograms (mcg) for men and women over 19 years of

age.

I personally do not recommend eating ionized table salt. Table salt is obtained by heating natural

salt at over 1200F. Heating destroys salt’s natural minerals. Then, chemicals such as synthetic

iodine, bleach (salt is not normally white), fluoride and aluminum derivatives are added. A

healthier option is natural sea salt or Himalayan rock salt, both of which contain natural iodine.

With hypothyroidism, avoid things like seaweed and sea vegetables (these have a very high

iodine content, up to 750mcg per tbsp), and instead keep your levels of iodine balanced by

obtaining it from other sources.

Healthy sources of iodine include:

Cranberries (400mcg per 4 ounces)

Potatoes (60mcg iodine per medium sized baked potato)

Soy beans (60mcg iodine per 1/4 cup - cooked)

Navy beans (32mcg per 1/2 cup - cooked)

Prunes (13mcg per 5 prunes)


Now you know which foods create higher levels of inflammation in your body and stress your

thyroid. You also know how to replace them with healthier foods that actually fight

inflammation and support thyroid function. Again, if you’re feeling a bit overwhelmed and

unsure where to begin, don’t be. Just keep reading, and at the end of the book you’ll find a

simple step by step guide to get you started on your thyroid healing journey.

Before we dive into that, let’s take a quick look at two other very important factors when it

comes to the health of your thyroid: environmental chemicals, and emotional stress.

Your Environment & Hypothyroidism

So far, we’ve focused mostly on what we eat and how the food choices we make affect our

thyroid health. But this is only one piece of the puzzle. Our environment also plays a big part in

our health - this can be scary because, unlike our diet, our environment is a lot harder to control.

We can’t, for example, control the number of cars and planes spewing their heavy-metal-laden

exhaust fumes into the air. We can’t control the toxins that are added to drinking water. We can’t

control what our buildings are made of. That said, there’s plenty we can do to mitigate against

the daily assault of modern living.

Plastic

It is literally everywhere, and sometimes it feels like there is no escape from this toxic material.

Researchers have found microplastics in 83% of tap water samples, 90% of bottled water

samples, in shellfish, in beer, in sea salt. We already know that plastic is polluting our planet, and

now we have proof that it’s polluting your health. A recent study by Newcastle University in

Australia suggests that people are consuming around 2000 pieces of microplastic every week -

that’s around 21 grams a month, or 250 grams a year.

Plastic does not belong on your plate - the effects are, unsurprisingly, absolutely devastating.

Plastics are endocrine disrupters: they disrupt your hormone levels. Substances like phthalates

and antimony leech out of the plastic and into your body - and these toxic chemicals prevent the

thyroid gland from functioning properly. Phthalates stop the body from converting T3 to T4,

thereby exacerbating the symptoms of Hashimoto’s.

Plastics also put you at higher risk of autoimmune hypothyroidism through their effect on the

immune system. An analysis of studies on the effects of phthalates finds that they are associated

with higher levels of oxidative stress and chronic inflammation.

How much plastic are you in contact with? Do you:

Drink out of a plastic bottle (whether disposable or reusable)?

Drink tap water?

Store food in plastic containers?

Heat food in plastic containers?

Drink from disposable cups (these are lined with plastic)?


Drink from cans lined with BPA plastic?

Regularly use table salt or sea salt?

Regularly wear clothes made from plastics (nylon, acrylic and polyester are all plastic)?

If you’ve answered yes to at least 2 of the above points, then you’re putting yourself in danger

from plastics and their chemicals. Here are a few ways to keep yourself safe:

Use a stainless steel or glass bottle.

Store your food in glass containers.

Never heat food in plastic.

Avoid disposable coffee cups - use a stainless steel or glass reusable cup instead.

Use rock salt like pink Himalayan salt

Avoid ready meals or other wet foods that are packaged in plastic.

Choose plastic-free teabags (many have plastic-crimped edges or seals).

Avoid clothes made from plastics: choose natural fibers.

Non-stick Surfaces

What’s not to love about the convenience of a non-stick pan? Well…. A lot, as it happens. Non-

stick pans are coated with polytetrafluoroethylene (also known as Teflon), and other

perfluoroalkyl substances (PFAS’s). These are known pollutants - they contaminate wildlife and

humans.

You might be thinking - what’s the problem? It’s not like I’m eating the pan’s non-stick coating.

But in fact, you are. Over time the material degrades and inevitably ends up in your food and

inside your body. Overheating causes fumes from the PFAS’s that also end up in your food.

These chemicals are known to bioaccumulate in your body - what this means is that your body

does not get rid of them, they build up in your tissues. As the levels increase, you’re at higher

risk of suffering adverse health effects. PFAS’s have been linked to an increased risk of cancer,

increased cholesterol levels, disrupted immune function, and thyroid problems.

You’ll also find PFAS’s in products that are treated to be stain-resistant or water-resistant, like

carpets, sofas and outdoor clothing.

So, how do you avoid them?

Use a cast iron pan - these are durable and distribute the heat evenly, making them a

chef’s best friend!

Use ceramic-coated pans - they are PFAS-free, and usually free of other controversial

chemicals. Do your research and pick a brand that doesn’t replace one nasty chemical for

another.

Use an enamel cast iron pan - these offer the best of both worlds: cast iron for heat

distribution, and an enamel coating that is resistant to high heat and perfect for frying and

searing.


Use stainless steel or porcelain enamel pots and pans are also great, non-toxic

alternatives.

Antibacterial Soaps and Household Cleaners

Our fear of bacteria has actually made us sicker than ever, as we saw in the earlier gut health

section.

Almost all antibacterial soaps, household cleaners, wipes, toothpaste and even dishwashing

liquid contain a common antibacterial agent called triclosan. Since it is designed to act on

bacteria, it won’t surprise you to know that triclosan impacts your gut microbiome. The resulting

dysbiosis can lead to autoimmune issues like Hashimoto’s. But there’s more. Studies assessing

the effects of triclosan on endocrine health found that it reduced levels of thyroid hormones,

especially in women.

You might be thinking: how can this be? I’m not eating my dishwashing liquid. I’m sure you’re

not, but you are none the less absorbing it. A risk assessment performed by the FDA found that

triclosan is present in urine samples of 75% of the US general population. What we put on our

skin and the products we use around the home, invariably end up in our body - either because we

inhale the fumes, or because our skin absorbs them.

To avoid this, take a look at the label and avoid anything with triclosan. Replace these products

with natural cleansers from the health food store, or make your own.

Make your own antibacterial spray using filtered water and tea tree essential oil.

Make your own dishwashing liquid and laundry liquid using soap nuts soaked in water -

you can add a few drops of essential oils (like lemon, lavender, or tea tree) to add a

pleasant scent.

Buy toothpaste made with natural ingredients like coconut oil, baking soda, charcoal, and

essential oils.

Chlorine

You’ll find chlorine in bleach…. And in your tap water. It is added because it kills disease-

causing microbes that are often found in water reservoirs. Unfortunately it also reacts with

organic matter in the water and forms byproducts like trichloroacetic, which corrodes mucus

membranes like the ones lining your digestive system). What’s more, chlorine contains

polychlorinated biphenyls (PCB’s), which are toxic to thyroid function. A four-year study found

that chlorine caused an increase in thyroid antibodies and thyroid size.

You don’t just absorb chlorine when you drink tap water. When you take a shower, you breathe

in the chlorine from the steam. That’s why, if you really want to keep yourself safe, it’s a good

idea to opt for a whole house water filtration system, rather than just a counter top filter.


Choose a brand that eliminates as many pollutants and chemicals as possible. If you’re on a

budget, don’t worry - just choose the best one you can afford. Every change you make is going to

help you reduce your chemical burden.

Parabens

Parabens are added as preservatives to a huge array of personal care products, from mascara to

shampoo to toothpaste to shaving cream. They are antimicrobial, antifungal and antibacterial, so

guess what they do? They deplete your natural microbiome. And as we’ve seen, dysbiosis

exacerbates inflammation and creates the conditions for autoimmune issues to thrive.

You’ll also find parabens in processed foods - that’s how supermarket products achieve such a

long shelf life. In a study to examine the use of parabens in food, scientists at the New York

State Department of Health and the Department of Environmental Health Sciences analyzed over

250 samples of foods from various shops in the New York area. They found parabens in 90% of

the food they tested. Another reason to leave those pre-made foods on the shelf!

Some of the most common parabens include:

Methylparaben (E218)

Ethylparaben (E214)

Propylparaben (E216)

Heptylparaben (E209)

To avoid parabens:

Choose products that are labeled paraben-free.

Check the label to ensure it doesn’t contain toxic chemicals.

Find natural toiletries in your local health food shop or farmers’ market.

Avoid processed foods.

I remember when I first learned about the toxic chemicals in our environment, toiletries, food

and water. I completely freaked out. I could practically feel all the toxins that had built up in my

tissues and cells from years of carelessly drinking tap water, using foundation, lathering up with

strawberry scented gels, etc. I got so stressed and anxious that I made myself sick. Jane went

through a similar experience. She felt frustrated at the thought of having to change everything in

her life. “I have cupboards full of regular kitchen spray, plastic food containers, conventional

shampoo, and the thought of having to throw everything away and look for chemical-free

alternatives is completely overwhelming.” You might feel overwhelmed as well. Don’t be. You

do not have to change everything in one swoop. Just start with the first thing, and keep going. As

one product gets finished, replace it with a natural product. Before you know it, you’ll have

replaced your toiletries and household cleaners with non-toxic versions.

Detoxing Your Chemical Burden

One thing is for sure, modern living, while highly efficient and convenient, also places a heavy

chemical burden on your body. But you are not doomed to keep all these toxins in your body. In

fact, your body is cleverly detoxing all the time, through the skin, digestive system, liver and


kidneys. That said, these detox pathways need a little help from time to time, especially after

years of hard work.

The following strategies will help your body’s natural detox systems to work better, enabling

you to release the toxins that have built up in your system. As you do so, your levels of

inflammation will reduce, and your immune system will rebalance itself.

Fiber: Toxins are processed by your liver and then dumped into the digestive system for

elimination. If you are constipated, the toxins can be reabsorbed by the colon, meaning

your body has to deal with twice the stress! You can counter that by making sure you eat

plenty of fiber. Fiber helps keep your digestive system moving, that way you eliminate

waste regularly.

Water: Some toxins are converted into water-soluble toxins by the liver, and sent to the

kidneys for elimination. Drinking plenty of water keeps this system working well. Drink

at least 2 liters of water a day to help your kidneys flush out toxins.

Antioxidants: These neutralize the free radicals that form from toxic exposure - this

helps to stop the negative effects of pollution. Eating plenty of brightly colored fruits and

vegetables is a great way to get lots of antioxidants.

Lymphatic massage: Your lymphatic system helps the body get rid of waste, toxins and

other unwanted chemicals. It transports lymph, a fluid that contains white blood cells,

around the body. The lymphatic system mirrors your blood circulation system - however,

unlike your blood, which has the heart to pump it around the body, the lymphatic system

relies on movement and massage to move around. Ways to stimulate the lymphatic

system include body brushing, massage, rebounding, and taking cold showers.

Get a sweat on: Your skin is your largest organ, and it’s your largest detoxification organ

as well! The body naturally eliminates waste products and toxins through your sweat

glands. So, whether it’s a short workout, a brisk walk, or a sauna session, make sure you

get sweaty a few times a week.

How we store our food, how we clean our homes, and the toiletries we use all have an impact on

the thyroid. By swapping toxic products with natural alternatives, and supporting the body’s

detoxification pathways, you can begin to reduce your chemical burden, lower your

inflammation, and give your thyroid some breathing space.

Stress and Hypothyroidism

We’ve seen how gut health, diet, and environment all impact your thyroid…. But what about

your emotions? Could your levels of stress stop your thyroid from functioning?

Short answer: yes.

To understand how, we need to take a closer look at stress and what it does to the body.

Stress, and the body’s stress response, evolved as the body’s natural defense against danger.

Imagine you’re a caveman or cavewoman, and you come face to face with a lion. That external


stress floods your body with hormones (like cortisol) that activate your “fight-or-flight”

mechanisms. Here’s what happens on a physical level:

Your heart rate and breathing speed up (to bring more oxygen into the body and

bloodstream).

Your blood pressure increases (to boost the flow of blood to the muscles).

Your blood sugar levels increase (to supply your muscles with ready-to-use energy).

Your muscles tense up (to prepare you to fight, or flee).

This response is supposed to be short term, for emergency situations only. But in today’s fast-

paced lifestyle, we are constantly stressed. Our fight-or-flight mode gets activated on a daily

basis - traffic, doom-and-gloom news headlines, bills, an overbearing boss, tight deadlines…

even the series we watch to distract ourselves from a stressful day tend to be tense and filled with

drama. The result is that we almost never relax.

We’re seeing an epidemic of chronic stress. Statistics show that over 70% of people experience

physical and psychological symptoms due to stress, and almost 50% lie awake at night because

of it. Chronic stress is a killer - research shows that stress increases your levels of inflammation

and puts you at higher risk of chronic disease. And it also contributes to hypothyroidism.

Your central stress response is controlled by the hypothalamic-pituitary-adrenal (HPA) axis. This

axis also helps regulate your digestion, immune system, mood and energy levels. Here’s what

happens. The hypothalamus secretes corticotropin-releasing factor (CRF) - this is what regulates

the HPA axis. When you’re stressed, CRF is released and triggers the pituitary gland to release

adrenocorticotropic hormone (ACTH), which stimulates the adrenal cortex to produce

glucocorticoids, particularly cortisol. The more stressed you are, the higher your levels of

cortisol.

High levels of glucocorticoids stop the HAP axis from functioning properly. Remember that both

the hypothalamus and pituitary gland are also involved in thyroid function (the hypothalamus

releases thyrotropin-releasing hormone which triggers the pituitary gland to release thyroid

stimulating hormone, which triggers the thyroid to produce T3). It makes sense therefore that

stress would impact thyroid function - and it does. Stress causes your adrenal glands to become

fatigued, which in turn causes cortisol production to speed up, and this slows down thyroid

function even further.

When you’re stressed, your body releases inflammatory cytokines (like IL-1 beta, IL-5, and

TNF-alpha). Not only does this increase your levels of inflammation, which will exacerbate any

auto-immune issue, these cytokines also decrease levels of thyroid stimulating hormone. In an

animal study, scientists found that a single injection of TNF-alpha decreased levels of TRH,

TSH, T3, T4 for five days. It also reduced the conversion of T3 to T4 and decreased the thyroid’s

sensitivity to TSH.

If that’s what happens with just one injection of stress hormones, imagine what happens when

you’re stressed every single day.


Cortisol is involved in regulating the immune response and metabolism, but is best known as the

“stress hormone”. When levels of cortisol go up, your levels of TSH go down. In a study

published by the Journal of Clinical Endocrinology and Metabolism, scientists found cortisol

decreased levels of THS by 39%.

Cortisol also causes your blood sugar levels to go a bit crazy. When you are stressed, your blood

sugar levels go up - this is because cortisol stimulates your liver to release its glycogen stores to

supply muscles with energy, so you can fight that lion or run away from it. Your stress response

doesn’t know the difference between a lion about to attack and a looming deadline, so it reacts in

the same way. When your blood sugar levels are all over the place, it becomes more difficult to

manage your weight, and this puts you at higher risk of metabolic syndrome, a condition closely

associated with hypothyroidism.

But there’s more. Stress also stops the immune system from responding to anti-inflammatory

signals - this contributes to the rise of inflammatory cytokines. The result is, you guessed it,

chronic inflammation.

The bottom line is that stress directly and indirectly impacts on your thyroid function.

Stress-busting Strategies

So what can you do? It’s unfortunately impossible to avoid stress altogether. But that doesn’t

mean you are powerless. Far from it! You can change the way you react to stress, both mentally

and physically. Here are a few of my favorite stress management strategies:

Get a proper night’s sleep. We all know what happens when you don’t get enough shut-

eye: we get grumpy and cranky and irritable - little things can send us over the edge. If

you want to feel less stressed, it is vital to get a proper night’s sleep.

Go easy on stimulants. Coffee, nicotine, alcohol - while these are things we turn to in

order to alleviate stress, they actually increase it.

Keep a stress journal. Sometimes we don’t even realize what triggered our stress. Keep

a journal with you (or use your phone) and write down when you feel stressed and the

situation that caused it. Within a couple of weeks, you’ll be able to identify which factors

trigger stress and work out ways to either avoid those situations or tackle them

differently.

Meditate. Stress takes you to fight-or-flight mode - which is activated by your

sympathetic nervous system. What you want is more time in rest-and-digest mode, which

is activated by your parasympathetic nervous system. When you are in rest-and-digest

mode, your body releases key hormones and neurotransmitters, like serotonin (your

happy hormone) and GABA (you calming neurotransmitter). It also helps your adrenal

glands to recover, which enables the HAP axis to function better, and in turn relieves the

stress on your thyroid. Other benefits of meditation include lower inflammation, better

immune function, and a reduced risk of chronic diseases. And you don’t have to be an

experienced yogi to reap the benefits: just 10 to 15 minutes a day will help lower your

stress levels and support your thyroid.


Get a massage. Carve out some time for yourself to completely relax. My favorite way

to do this is to book a weekly or bi-monthly massage. Because you are out of your home

or office and in an environment where you are encouraged to switch off, it’s easy to leave

your stress at the door. What’s more, most of us store stress in our muscles and tendons,

and getting a deep tissue massage is a great way to physically release this build-up.

Stress-busting Supplements

Have you heard of adaptogens? As the name implies, these are plants that help your body adapt

to stress, and therefore minimize or inhibit the inflammatory damage caused by stress. This can

help you to reboot your immune system and improve the symptoms of Hashimoto’s.

Ashwagandha (Withania Somnifera (L) Dunal)

This traditional ayurvedic medicine is often prescribed for thyroid problems, particularly

subclinical hypothyroidism. In India, it is known as “strength of the stallion”, because it helps to

strengthen the immune system after an illness.

Scientists found that after an 8-week supplementation of 600mg of ashwagandha extract, patients

with subclinical hypothyroidism had normalized blood levels of THS, T3 and T4.

Ashwagandha can help support your adrenal glands and prevent adrenal fatigue. One of its best-

known effects relate to depression and anxiety. In a 12-week study, patients with anxiety were

split into two groups; one was given 600mg of ashwagandha daily and the other a placebo. The

group that received Ashwagandha had better anxiety score, improved mental health,

concentration, social functioning, vitality and quality of life.

This adaptogen can also help normalize blood sugar levels and lower inflammation. In an animal

study, ashwagandha extract improved blood glucose levels and decreased inflammation markers

in diabetic rats.

Ashwagandha has a very bitter and unpleasant taste, and is better taken in capsule form.

Recommended daily dose is between 500 and 1000mg.

Rhodiola (R. rosea)

Also known as the golden root, rhodiola is another adaptogen used in traditional Chinese

medicine to improve energy and reduce stress. Its power comes from the active chemical

compound rosavin. It helps to lower cortisol levels, fights depression and improve brain function.

Studies have also found that it helps the body burn more fat during exercise, and boosts your

metabolism. This can be extra helpful since excess body fat increases inflammation, therefore

losing any extra pounds is a key part of improving autoimmune hypothyroidism.

The recommended dose is between 250 to 500mg per day. You can also take it in tea or tincture

form, but the capsules are more convenient.


Reishi mushroom (ganoderma lucidum)

There are three main ways in which reishi mushrooms can help when you have autoimmune

hypothyroid.

Firstly, reishi boosts your immune system, lowers inflammation and increases the body’s

antioxidant capacity. Less inflammation means less chance of your immune system turning on

itself.

Secondly, it can help you deal with some of the symptoms that affect overall quality of life, like

fatigue and depression.

Thirdly, it helps stabilize blood sugar levels and improve insulin sensitivity - that means lower

inflammation and better weight management.

The recommended dosage for reishi mushroom is between 2 and 9 grams of mushroom extract in

the form of powder, capsules or tincture.

Reboot Your Sleep Cycle

It isn’t very fashionable to sleep these days. In fact, we’re encouraged to be on the go constantly.

The successful person is portrayed rising at 4am, going for an extreme exercise class, drinking

green juice and espresso, working all day, getting home to a delivery meal, binging on a Netflix

series while posting on social media. Sleep is seen as a waste of time. And yet, sleep is going to

be instrumental when it comes to rebalancing your immune system and healing your thyroid.

When you do not sleep enough, your cortisol levels go up. As we’ve seen, when your cortisol

levels go up, it isn’t just your general mood and health that suffer, but your thyroid too. Research

shows that as little as two hours less than the optimal sleep hours (which is between 7 and 8

hours per night) increases levels of inflammatory cytokines - this can dramatically exacerbate

autoimmune conditions like hypothyroidism.

Many of my clients really struggle with this aspect of their lifestyle. When you get into a poor

sleep habit, it can be difficult to create a better routine - but when you do, you’ll feel the

difference almost instantly. All you need to do is commit to making a positive change - once you

notice how much better you feel, it will become effortless.

For sleep to be truly healing, it needs to be deep sleep, also known as rapid eye movement

(REM) sleep. This is when your body goes into rest-and-digest mode, when your cells repair, and

when your body detoxes from the day’s toxins and cellular process byproducts. The brain also

detoxifies during REM sleep - another reason why it is so important to get time in deep slumber.

Unfortunately, our short sleep cycles, abundance of stimulants during the day, and too much blue

light mean that most of us do not get much time in deep sleep.

So, how can you get there? You need to set the scene. Setting a night time routine will help. The

following steps might not all feel comfortable or work for your personal lifestyle; that’s fine,


adapt as you need to and find what works for you. The main thing is to ensure that you relax

before bed, to prepare your body for deep, restorative, healing rest.

1. Avoid blue lights for at least 2 hours before bed. This is the light from television, laptops,

iPads, and mobile phones. You can download an app (like Flux) that blocks blue light

from your screen, or set your phone to Night-time Mode.

2. Avoid tense programs and series just before bed - even though we watch these to

entertain ourselves and wind down, the body responds to stress on screen with a physical

stress response. This can lead to insomnia and broken sleep.

3. Do some deep breathing just before bed. Inhaling through your nose and slowly exhaling

through your mouth activates your parasympathetic nervous system (rest-and-digest) - it

tells your body that you are safe and that it can relax.

4. Do something relaxing in the evening - a warm bath with essential oils, a gentle yoga

session, a good book with a cup of chamomile tea, whatever works for you. All that

matters is that you find it relaxing.

Transform Your Morning

Of course, how you sleep is also going to shift how you wake up. And how you wake up will

shift your entire day - it can do so positively, or negatively. We’ve all had those chaotic

mornings when we get up late and have to rush and end up spilling our cup of coffee and make

ourselves even more late only to find the trains are delayed and we can’t get a seat and the whole

day from there seems to be one irritating situation after another.

But how different that day can be when we start it calmly! Again, the following steps are a

guideline only - take a look and adapt them to fit your lifestyle. The important thing here is to

mindfully choose a new routine that will lower your stress levels and improve your healing.

1. When your alarm clock goes off, hit snooze and spend a few minutes mentally listing

what you are grateful for, visualizing the day as you want it to go, and thanking your

body for waking up. When the alarm goes off again, get up.

2. Move your body - do some stretches, yoga poses, or a quick workout. Just ten minutes

will boost your circulation and wake you up better than a strong espresso.

3. Drink a large glass of water. Your body has been detoxing during the night, drinking

water will help it to flush out those toxins.

4. Delay your first cup of coffee until after breakfast. Caffeine on an empty stomach might

feel energizing, but it stresses your adrenals and causes a cortisol spike.

How to Meditate

Meditation has been mainstream for several years now, but there is still a lot of misconceptions

about what it means to meditate. Most people have an image of a lycra-clad yogi sitting in lotus

pose for hours, in front of a sculpted buddha. Many are frustrated when they first begin to

meditate because they cannot achieve the “empty mind” associated with this state, so they give

up.


Let me bust a myth - you don’t need to empty your mind or quieten all your thoughts. The

mind’s nature is to think. When you try to halt the flow of thoughts, you just end up thinking

more. This can be extremely stressful and lead to feelings of failure - the opposite to what

meditation is meant to do!

The trick to meditation is not to stop the thoughts, but rather to witness them arising without

judgement, watching them pass like you would watch clouds move along in the sky. Meditation

helps you connect with the silence behind the thoughts. As you do so, you begin to feel yourself

as the watcher of your thoughts, rather than the thoughts themselves. In your day to day, this

makes you calmer. Why? Because we often react to the thoughts we have in our mind, rather

than the actual situation.

Try this simple breathing meditation before you go to bed, or any time you feel stressed.

Sit down in a comfortable position, with your back straight but relaxed.

Breathe in slowly through your nose, and out through your mouth.

Place your attention on the sensation of air flowing in and out of your body.

When a thought comes up (whatever it might be, from “this isn’t working” to “I hate my

boss” to “I feel so tired”) simply witness it, acknowledge its presence, and let it go. Don’t

judge the thought as “wrong”, simply allow it to pass, like a cloud in the sky, and return

your focus to your breathing.

Keep going for 2 to 10 minutes.

Another favorite of mine is incorporating gratitude in meditation - this can be useful if you’re

feeling overwhelmed with negative thoughts. Simply keep your attention on your breathing, and

with every in-breath, give thanks for the people and things you are grateful right now. With

every out-breath, release any tension and fear you may be feeling.

Meditating in this way helps to cultivate mindfulness, and mindfulness helps to calm the mind

and body. Healing can best take place when you are in a state of inner peace.


Part 4: Your 4-week Thyroid Healing Plan

Now you know the factors that contribute to hypothyroidism, it’s time to put your knowledge

into practice and begin supporting your thyroid. A holistic approach is what’s going to make the

most difference. Multiple factors are involved in autoimmune hypothyroidism, and you need to

address all of them in order to heal:

Restore your gut: gut health is central to immune function.

Transform your diet: removing gut stressors and inflammatory foods, adding immune-

boosting and thyroid supporting foods and supplements.

Clean up your environment: removing toxic products and helping your body detoxify.

Reduce your stress levels: better sleep, meditation, gentle exercise and making relaxation

an important part of your day.

This 4-week plan will help you tackle all these aspects. Let’s get started!

Week 1

This is a reconnaissance and preparation week, which you’ll use as a springboard into

transformation.

It is difficult to change your diet when you don’t know what your current diet really looks like. I

find that many people underestimate how much junk food they eat, while over-estimating how

many fresh fruits and vegetables they consume.

I’d like you to spend this week eating what you normally do so that you can keep track of how

your habitual diet makes you feel. Use your phone or a notebook, whatever works for you, and

simply write down what you’ve eaten, and how you feel after (both emotionally and physically).

You’ll find an example food diary at the end of the book. This could give you clues to identify

the foods you are sensitive to. This is how Jane discovered she was intolerant to dairy. This

practice will also uncover any emotional component in your eating habits. Many of us eat out of

boredom, or because others around us are eating, or we reach for a sweet treat when we feel sad

or insecure. Noticing these patterns is the first step to overcoming them and returning to a

healthier relationship with food - one where you eat when you’re hungry, rather than when

you’re upset.

As part of this reconnaissance mission, go through your kitchen cupboards and bathroom shelf

and identify the inflammatory foods and products it is time to wave goodbye to. Next week,

you’ll start getting rid of these and replacing them with healthy, non-toxic alternatives. As a

recap, inflammatory foods & products include:


Foods:

Refined sugars (cakes, biscuits, sweets, sugary breakfast cereals, fizzy drinks)

Gluten & refined carbs (pasta, bread, crackers, white flour, processed foods)

Trans fats (deep fried foods, margarine, baked goods, crisps, popcorn, junk foods)

Products:

Antibacterial sprays and liquids

Plastic bottles and food storage containers

Non-stick pans

Conventional toiletries & household products

Your next task this week is to begin giving your microbiome some much needed love and

attention. This will start rebuilding your gut bacteria diversity and tackle leaky gut. Include a

portion of one of the foods and drinks below every day, as well as a probiotic and L-glutamine.

Sauerkraut and kimchi

Miso

Kombucha

Kefir water

Pickles and lacto-fermented vegetables

Cultured coconut yogurt

Tempeh

Chicory

Jerusalem artichokes

Garlic

Leeks, onions, spring onions

Cabbage

Bananas

Watermelon

Oats

Flaxseeds and chia seeds

A good quality probiotic supplement

L-glutamine capsules (700-850mg per day)

This week is about preparing your body for healing, and relaxation is a big part of that. Take a

couple of hours to look at your schedule and work out how you will incorporate a healthy sleep

routine. Make time for things that bring you joy and inner calm. What relaxes you? Whether it’s

a bath with essential oils, reading a good book in a comfortable armchair, going for a leisurely

walk, or doing something creative, make this a priority.

Next week, you’ll switch to a more whole foods diet - that means you’ll be preparing food from

scratch. Block out time in your diary for batch-cooking your meals - the more you can prepare in

advance, the easier it will be to stick to your new lifestyle.


Week 1 recap:

Keep a food diary

Schedule some relaxation time at least 3 days this week

Start a proper sleep regime

Identify the foods and products you need to replace

Start taking L-glutamine and probiotics, and eat at least one portion of gut-friendly foods

per day

Week 2

This week, it’s time to change what you eat. The inflammatory foods and toxic products you

identified last week now need to be removed. You might be unwilling to let this food go to waste

- but don’t let this be an excuse for you to keep it in your house. You can donate these items

through many apps that are tackling food waste all over the world (such as OLIO, or Waste No

Food - these apps aim to match spare food with hungry people). The priority here is to clear your

cupboards of foods that cause gut issues, inflammation and hypothyroidism, so that you can fill

your kitchen with foods that will help you heal.

Do the same for your bathroom shelf and household cleaning - as you finish a product, simply

replace it with a non-toxic alternative.

Toxic household & toiletries Non-toxic alternatives

Non-stick pans (perfluoroalkyl substances) Ceramic or cast-iron pans.

Plastic food containers (phthalates) Glass or stainless-steel food containers and

bottles.

Conventional laundry liquid and washing up

liquid (parabens)

Soap nuts or other non-toxic versions

(browse the health food shop household

aisle).

Antibacterial spray (triclosan) Make your own or browse your local health

food shop .

Shower gel and shampoo (parabens) Paraben-free soaps and shampoo bars.

Moisturizers, make-up, styling products,

toothpaste (parabens)

Make your own or browse your local health

food shop or farmers’ market for non-toxic

alternatives.

Here is a list of foods you can enjoy as part of your thyroid healing diet:

Organic

vegetables

Artichokes

Asparagus

Beetroot

Bok choy

Broccoli

Cabbage

Carrots

Leeks

Lettuce

Mushrooms

Olives

Onions

Parsnips

Spinach


Cauliflower

Celery

Cucumber

Kale

Squash

Sweet potatoes

Turnips

Zucchini

Organic fruit

Apples

Apricots

Avocados

Bananas

Blackberries, blueberries,

cranberries

Cherries

Figs

Grapes

Kiwis

Lemons, limes, oranges,

grapefruits

Mangos

Melons

Nectarines

Healthy

Protein

Eggs

Beans & pulses (lentils,

black beans, navy beans,

garbanzo beans, mung

beans, split peas….)

Tempeh

Hemp seeds

Chia seeds

Flax seeds

Quinoa

Buckwheat

Organic & grass-fed meat &

poultry

Gluten-free

grains

Brown rice

Black rice

Camargue rice

Gluten-free oats

Healthy Fats

Olive oil

Avocado oil

Coconut oil

Grapeseed oil

Sesame oil

Sunflower seeds

Pumpkin seeds

Brazil nuts

Cashew nuts

Walnuts

Seasonings

Apple cider vinegar

Balsamic vinegar

Himalayan pink salt

Dried or fresh herbs

(basil, cilantro, dill,

fennel, thyme, tarragon,

rosemary, parsley,

oregano…)

Spices (cardamom,

cinnamon, cumin, ginger,

mustard, nutmeg, curry

powder…)

Healthy

drinks

Herbal tea (chamomile,

liquorish, rooibos, green


tea, peppermint)

Sparkling water (you can

infuse this with fresh

mint, lemon, lime or

pieces of fruit)

Chicory coffee or other

coffee alternative

Below is a suggested menu for the week. As you can see, if you batch cook in advance, you

don’t actually need to do a lot of cooking at all. The items in bold are those you need to cook on

the day, while the items in normal print are leftovers you can enjoy without needing to spend

ages in the kitchen. Don’t feel like you have to stick to this menu. Experiment with what works

for you. Most of my clients love batch cooking and don’t mind eating similar meals during the

week, but you might prefer more variety. If so, I suggest you design your meals using the

“Design your own” recipes in the Recipe section. All that matters is that you choose ingredients

that are organic and healing.

Meal Plan Suggestion:

Prep day - make these in advance:

Chia pots

Trail mix

Energy balls

Butternut squash soup

Pesto dressing

Day 1:

Breakfast: Chia pot with fresh berries

Lunch: Butternut squash soup & citrus, greens & avocado salad

Dinner: Spiralized zucchini topped with pesto dressing

Snacks: Home-made trail mix; fresh fruit

Day 2:

Breakfast: Chia pot with sliced apple and banana

Lunch: Roasted roots quinoa salad

Dinner: Butternut squash soup & toasted seed sprinkle

Snacks: Energy balls

Day 3:

Breakfast: Super green smoothie, trail mix

Lunch: Herby Greek salad, vegetable kebabs

Dinner: Chickpea pancakes



Day 4:

Breakfast: Berry smoothie, trail mix

Lunch: Roasted roots quinoa salad

Dinner: Beetroot soup, vegetable kebabs

Snacks: Home-made trail mix, fresh fruit

Day 5:

Breakfast: Chia pot topped with banana and toasted seeds

Lunch: Herby Greek salad, hummus

Dinner: Oven-baked falafels, beetroot soup


Day 6:

Breakfast: Tropical smoothie, trail mix

Lunch: Citrus, greens & avocado salad, oven-baked falafels

Dinner: Greens & beans soup

Snacks: Energy balls, fresh fruit

Day 7:

Breakfast: Chia pot topped with trail mix

Lunch: Oven-baked falafels, citrus greens & avocado salad

Dinner: Greens & beans soup

Snacks: Energy balls, fresh fruit

This is a good time to start taking some thyroid-boosting supplements. Start with a good quality

multi-vitamin. Take a look at the contents and make sure you’re getting:

Zinc: 11mg for men and 8mg for women

Selenium: 55mcg

Vitamin A: 900mgc

Iron: 8mg for men and 18mg for women

You will need a separate supplement for:

Omega-3 supplement (1.6g for men and 1.1g for women)

Vitamin D (600IU)

This week I’d also like you to support your body’s natural detox pathways - when you stop

eating inflammatory foods, your body needs a little extra help to detoxify. The foods listed above

are packed with fiber which will help your digestive system eliminate toxins. Make sure you also

drink plenty of fluids, at least 2 liters a day - this will help your kidneys to flush out unwanted

substances. To activate the skin’s detox pathway go for regular sauna sessions and/or do gentle

exercise to sweat those toxins out.

Easy exercise ideas you don’t need a gym for:

Brisk walking

Interval training (use an app like 7M to guide you through home workouts that will get

your heart pumping)


Dancing to your favorite songs

Household cleaning

Yoga or pilates

Week 2 recap:

Fill your cupboards with healing foods.

Start replacing household products and toiletries with non-toxic alternatives.

Eat a whole foods plant-based diet.

Drink plenty of fluids.

Sauna and/or gentle exercise.

Week 3

By this week, you’ll begin to experience the benefits of clean eating. You may notice:

Improved digestion and regular bowel movements

Stable mood

Better sleep

Increased energy

Less fluid retention

Clearer skin

Better concentration and focus

Less joint or muscle pain

This is when many people are tempted to go back to their old eating patterns. They feel better, so

they no longer have the physical reminder that their lifestyle needs to change. These new habits

are not yet second nature and it can be very easy to give into temptation.

The trick to staying on track is to make sure you’re not going hungry. This is not a weight-loss or

calorie-controlled diet - that said, most people do lose weight when they switch from processed

foods to a whole foods plant-based diet because many toxins are stored in fat tissue - when you

begin to eliminate those toxins, excess weight naturally drops off. If you feel hungry, eat. Just

choose foods that are unprocessed and refined sugar free. There are plenty of snack ideas in the

Recipe section - keep some in your bag, desk drawer or car glove box to avoid being caught

short.

The other trick to staying on track is reminding yourself why you’re doing this, and spending a

little time patting yourself on the back for coming this far. I find writing really helps with this

process. Write down how you feel after 3 weeks eating to support your thyroid, describe the

challenges you’ve overcome and your successes. Give yourself praise for sticking with it.

Reward yourself - either by treating yourself to a new item of clothing, or a course you’ve been

wanting to do, or a new book - whatever makes you smile. When you positively reinforce these

new behaviors, they will be come effortless.


Week 3 recap:

Keep eating clean and taking thyroid supporting supplements.

Keep doing gentle exercise and/or sauna.

Take stock of how you feel and appreciate how far you’ve come.

Treat yourself for coming this far.

Week 4

In this final week, keep eating clean, taking the supplements, and exercising - these are things

you will need to carry on in order to keep soothing your immune system and healing your

thyroid. It’s not a race - you didn’t get hypothyroid overnight, and it won’t go away overnight

either. The body needs time, love and care to return to a state of total wellness.

That said, I’d like you to ramp up the anti-inflammatory effect of this eating plan by adding in

some gentle intermittent fasting. Don’t let the word fasting scare you, it doesn’t mean you have

to go without food - it just means giving your body some time out of the fed state. During the fed

state, your body is busy absorbing, digesting, processing your meal. Five to eight hours after a

meal, the body enters the fasted state. Here, it can get on with other things, such as cellular

repair. These days we are encouraged to eat every few hours, which means the body is never

really at rest or able to heal. However, you can give your body a good chunk of time in the fasted

state when you are asleep. An easy way to do this is to give yourself 12 hours between dinner

and breakfast the next day. So, if you have dinner at 7pm, have your breakfast after 7am. Play

around with this. You might find you can fast for 13 or even 14 hours this way - but go slow and

listen to your body.

Intermittent fasting is very popular in the weight loss sphere, but its benefits extend far beyond

that. Studies have found that intermittent fasting:

Helps repair a leaky gut.

Boosts autophagy (this is the process where your body cleans up all of the damaged cells

and the by-products of cellular functioning).

Reduces inflammation.

Boosts the immune system.

This week is a good time to think about how you will carry on with these practices in your day to

day life, long term. For some of my clients, this is super challenging. Once the four weeks are

over, they feel as though they can’t relax in case they fall back into old eating patterns. This will

not happen if you don’t let it - but it’s all about how you view it. As I said earlier, this isn’t a

diet, it’s a lifestyle - if you eat the foods you love that love your body back, then eating healthily

is not a chore. And when something isn’t a chore, you don’t have to fight against it.

Start researching plant-based recipes and make a folder on your phone (or write in a notebook) of

all the ones you’d like to try. This way, when you’re not sure what to make for dinner, you can

dip into this folder and always have inspiration to create something delicious and healthy.


Accept that you will not be perfect every day, and that that is OK. I like the 80-20 rule, because I

think that a life spent rigidly sticking to the rules is rather boring and joyless! Life should have

its little pleasures from time to time.

So, 80% of the time, focus on eating foods that support your thyroid and immune health. The rest

of the time, relax. That doesn’t mean you can eat inflammatory foods every day, but it means

that you don’t have to have a meltdown when you eat out, or when you happen to have coffee

and cake with a friend. Life is about balance, and joy. When your immune system is well, it

won’t over-react at the slightest thing, this means you can have that occasional treat without

worrying.

Week 4 recap:

Keep eating clean and taking thyroid supporting supplements.

Keep doing gentle exercise and/or sauna.

Incorporate intermittent fasting - leave 12 hours between dinner and breakfast the next

day.

Research healthy plant-based recipes to try once you’ve completed this 4-week plan.


Hypothyroid Healing Recipes

Plant Sources of Protein

We’ve seen that meat can trigger chronic inflammation in the body. That’s why I advise that you

avoid animal products for the first four weeks of your journey to a healthier thyroid. Going

forward, if you wish to continue eating animals, a healthier approach is to do so occasionally,

and to choose organic and grass fed. Having said that, most of my clients feel so much healthier

on a plant-based diet that they don’t go back to eating meat! See how you feel after this 4-week

plan.

The following foods are complete protein foods - they contain all the essential amino acids for

health:

Quinoa - A seed rather than a grain, quinoa is a nutty alternative to couscous and rice.

You can also find quinoa pasta, and quinoa flour which works well in gluten-free breads.

Buckwheat - Also a seed, and not related to wheat at all (it’s actually related to the

rhubarb plant). Try buckwheat noodles, buckwheat pancakes, buckwheat porridge, or use

instead of rice or pasta.

Soy - tofu, tempeh, or edamame beans. Go for fermented soy and eat in moderation.

Hemp seed - High in anti-inflammatory omega 3. Sprinkle onto salads, smoothies and

soups for an extra boost of protein.

Chia seeds - Packed with fiber and antioxidants. They form a gel when mixed with

water, so are great to replace eggs in baking, added to smoothies, or made into chia pots.

Some plant foods, when eaten together, deliver all nine essential amino acids. For extra protein,

combine:

Grain and pulses: for example, peanut butter on toast (peanuts are pulses), rice and

beans, pasta and peas, bean soup and sourdough bread.

Seeds or nuts and pulses: for example, hummus (chickpeas and sesame seed paste),

beans with toasted cashew nuts, lentils and toasted walnuts, trail mix made with roasted

nuts, seeds and peanuts.

Home-grown Sprouts

Sprouts are grown by germinating beans, legumes, or seeds. You do that by rinsing and draining

the beans several times a day to keep them moist until they germinate. Sprouts are tasty and

crunchy, and fantastic eaten raw in salads, wraps and on top of crackers. You can also cook them

by adding them to soups and stir-fries, or steaming them for 10-20 minutes.


Ingredients & Equipment:

1/4 cup - 2/3 cup dried beans, grains or seeds (mung beans, chickpeas, alfalfa, adzuki

beans, lentils, quinoa, buckwheat, sunflower seeds, pumpkin seeds…)

1 - 2 wide-mouthed jars (like a mason jar)

Cheesecloth or clean towel

Method:

Clean the jar with hot soapy water and dry thoroughly. Growing sprouts can lead to

unwanted bacteria so it’s important to use clean equipment.

Place the dried beans into a bowl, cover with water and use your hands to swish them

around.

Transfer to a sieve and rinse until the water runs clear.

Place the beans into the jar and fill with clean water. Place a cheesecloth or towel over

the mouth of the jar and secure with an elastic. For beans and legumes, fill the jar a

quarter of the way with the beans of your choice. For seeds, use around 2 tbsp per jar -

this will allow plenty of space for the sprouts to grow without getting crowded.

Leave to soak - the time will depend on what you’re sprouting. Small seeds like quinoa

only need 3 hours. Medium legumes like lentils will need around 8 hours. Larger beans

like chickpeas or kidney beans need at least 12 hours. You’ll notice the beans/seeds will

double in size.

Once they’ve soaked and doubled in size, remove the cheesecloth and drain the water.

Add fresh water and gently wash the beans, then drain again. Place the cheesecloth back

on the jar.

Tip the jar at a 45-degree angle to allow excess moisture to drain out - you can use a wire

rack or prop the jar up against something. Place it somewhere dark, away from direct

sunlight. Sprouts that are grown in too much light taste more bitter than those grown in

the dark.

As the sprouts grow, you’ll need to rinse and drain them every 8 to 12 hours - this keeps

pathogens at bay and ensures the beans don’t dry out. Simply remove the cheesecloth.

cover the sprouts with water, drain the water, and cover with the cheesecloth again.

Sprouts will be ready to eat between 2 to 6 days, depending on the bean or seed you use.

They are ready to eat once the sprout reaches the same length as the original bean - you

can also let these grow an inch or two.

Once they’re ready, rinse the sprouts in clean water, leave to drip dry or pat dry with a

clean towel.

They will keep in an airtight container in the fridge for 2 to 3 days.

Making Nuts & Seeds Digestible

The best way to remove the oxalates, lectins and phytates from nuts and seeds is to soak them in

filtered water with 1/2 tsp of salt.

Soaking neutralizes the anti-nutrients, making nuts and seeds more digestible. The vitamins and

minerals in the nuts then become more bio-available. What’s more, nuts and seeds that have been

soaked blend much easier than when they are dry, resulting in creamier smoothies and sauces.


Soaking time depends on the nut:

Nuts & seeds Soaking time

Pistachios, hazelnuts, almonds 8-10 hours

Pecans, walnuts, brazil nuts 6-8 hours

Cashews, macadamia, pine nuts 2-4 hours

Recipes

Smoothies

Green Smoothie

Serves 1

Ingredients:

1 banana

1 handful baby spinach

1/2 - 1 cup oat milk (or other plant-based milk like rice, hemp, coconut)

1 tbsp almonds (soaked)

1 tbsp chia seed or flax seed

Optional: 1 tsp matcha green tea powder or 1 tbsp spirulina powder

Method:

Place all ingredients in your blender and blend at high speed.

Super Green Smoothie

Serves 1

Ingredients:

1 apple or pear

1/2 cucumber

1 stick celery

1 handful baby spinach

Juice of 1/2 lemon or lime

1 tbsp chia seed or flax seed OR 3-4 brazil nuts (soaked)

Method:



Berry Smoothie

Serves 1

Ingredients:

1 banana

1 cup berries or frozen berries (blueberries, cranberries, blackberries)

1/2 - 1 cup oat milk (or other plant-based milk like rice, hemp, coconut)

1 tbsp chia seed or flax seed

Method:


Tropical Smoothie

Serves 1

Ingredients:

1 banana

1 cup fresh or frozen mango

1/2 - 1 cup coconut water

1 tbsp chia seed OR 3-4 brazil nuts (soaked)

Method:


Peanut Chocolate Protein Smoothie

Serves 1

Ingredients:

1 banana

1/4 cup gluten free oats

1 tbsp peanut butter

1 tbsp cacao powder

1/2 - 1 cup oat milk

Method:


Design Your Own Smoothie

Pick one from each category of ingredient, blend until smooth:

Sweetness:

1 x banana, apple, pear, mango


Superfoods & veggies:

A handful of spinach, 1-2 sticks of celery, half a cucumber, 4-6 lettuce leaves, 1 zucchini, 1 cup

of berries

Liquid:

1/2-1 cup hemp milk, rice milk, cashew milk, tiger nut milk, oat milk, coconut milk

Healthy fats:

1-2 tbsp chia seeds, flax seeds, sunflower seeds (soaked and/or sprouted), pumpkin seeds (soaked

and/or sprouted), brazil nuts (soaked), hemp seeds, peanut butter

Salads

Hearty Bean Salad

Serves 2

Ingredients:

1 cup navy beans, chickpeas or other bean of your choice (sprouted)

1 cup quinoa (soak the quinoa overnight)

1 carrot (grated)

2 sticks of celery

1 tbsp ras el hanout spice (curry spice mix also works)

Juice of 1 lemon

2 tbsp extra virgin olive oil

Pinch of pink salt

Optional - 1-2 tbsp savory seed mix

Method:

Steam the sprouted beans for 10-15 minutes, until cooked.

Rinse the quinoa, and cook in 1.5 cups of water for 10-20 minutes, until fluffy.

Chop the celery into small pieces - the smaller the pieces, the more enjoyable the salad

will be because you’ll get all the different flavors in each mouthful.

In a large bowl, place the cooked sprouted beans, quinoa, grated carrot, celery, spice,

lemon juice, olive oil and salt and mix until well combined.

Serving suggestions:

On its own as a healthy lunch

With half an avocado

With a slice of sourdough bread and hummus

Alongside falafels


Citrus Greens and Avocado Salad

Serves 2

Ingredients:

4 handfuls of kale (stems removed)

Juice and zest of 1 orange

1 avocado (diced)

2 tbsp hazelnuts (soaked)

1 pinch of pink salt

Method:

Roast the hazelnuts in a pre-heated oven at 400F for 10 minutes. Allow to cool.

Roughly chop the kale and place in a bowl with the orange juice. Massage the kale until

soft.

Roughly chop the hazelnuts.

Add the zest, hazelnuts and avocado pieces and mix to combine.

Serving suggestion:

With a side of quinoa, brown rice, or buckwheat

With falafels or a bean burger

As a filling for a chickpea pancake or wrap

Roasted Roots Quinoa Salad

Serves 2

Ingredients:

1 large beetroot

1 large sweet potato

2 carrots

2 tbsp coconut oil (melted)

1 tbsp mild curry spice

1/2 tsp pink salt

1 cup quinoa or brown rice (soaked overnight, rinsed and cooked)

3 dried apricots, chopped into small pieces OR 2 tbsp sultanas

Juice and zest of 1 lime

Optional: 1 tbsp pumpkin seeds (soaked and toasted)

Method:

Peel and chop the beetroot, sweet potato and carrots. The beetroot and carrots cook more

slowly than the sweet potato, so cut them into smaller pieces and the sweet potato into

larger pieces.

In a bowl, toss the chopped vegetables in the coconut oil, curry spices and salt until

evenly coated.


Place the vegetables onto an oven tray lined with baking paper and bake for 20-25

minutes at 400F.

Once cooked, place them into a bowl with the quinoa, apricots and lime juice and zest,

and mix well.

Serve with a sprinkle of savory seed mix.


On its own as a hearty lunch

With marinated tempeh

With half an avocado

With a side of roasted miso eggplant

Herby Greek Salad

Serves 2

Ingredients:

1 cucumber (chopped into small pieces)

2 sticks celery (chopped into small pieces)

1/4 cup green olives (chopped in half)

1 cup chickpeas (sprouted and steamed)

Juice of 1 lemon

2 tbsp olive oil

1 handful parsley (chopped finely)

Method:

Place all ingredients into a bowl and mix until well combined.


With vegetable kebabs.

Alongside half an avocado.

As a filling for a chickpea pancake or wrap.

With falafels and hummus.

Design Your Own Salad

Choose 1 of each category. Serves 2-4.

Grain (1 cup - soaked and/or sprouted, and cooked):

Brown rice

Black rice

Quinoa

Buckwheat

Amaranth


Plant-protein (1 cup - sprouted and steamed for 10-15 minutes):

Chickpeas

Navy beans

Lentils

Black beans

Black eyed peas

Adzuki beans

Mung beans

Tempeh

Animal-protein (optional: 2 to 3 oz - about the size of a deck of cards):

Organic and grass-fed, no more than 3 times a week.

Beef

Lamb

Turkey

Sustainably-caught wild fish - opt for smaller fish as they contain less mercury: shrimp, salmon,

mackerel, pollock

Leafy greens (1-2 handfuls):

Spinach

Kale

Watercress

Rocket

Baby leaves

Lettuce

Crunchy veg (2 cup):

Carrots

Beetroot

Celery

Cucumber

Radish

Zucchini

Dressings

Peanut Sauce

Makes enough for 2-3 salads

Ingredients:


2 tbsp coconut aminos

2-3 tbsp water


Method:

In a small bowl, mix the peanut butter and coconut aminos until well combined.

Mix in a little water at a time until you reach the desired consistency.

Stores in the fridge for 1 week.

Sweet Miso Lime


Ingredients:

4 tbsp white miso paste

Juice and zest of 1 lime

1/2 tbsp maple syrup or rice syrup (optional)

2-3 tbsp water

Method:

In a small bowl, mix together the miso, lime juice and zest until well combined.

Taste - miso varies from brand to brand and some are quite bitter. Add maple syrup or

rice syrup if needed.

Mix in a little water at a time until you reach the desired consistency.

Stores in the fridge for 1 week.

Pesto Dressing


Ingredients:

2 handfuls of fresh basil

Juice of 1 lemon

1/4 cup olive oil

1/4 cup pumpkin seeds (sprouted and toasted) (you could also use cashew nuts, sunflower seeds,

hemp seeds, or walnuts)

1 tsp pink salt

Method:

In a high-speed blender or food processor, place the basil, lemon juice olive oil and salt,

and blend until smooth.

Add the toasted seeds and pulse until roughly processed - this gives the pesto a delicious

crunchy texture.

Stores in the fridge for up to 1 week.

Design Your Own Dressing

Choose one of each of the following categories. Mix well in a small jar. Keeps for 1 week in the

fridge.


1/4 cup oil:

Extra virgin olive oil, avocado oil, walnut oil, coconut oil

1/4 cup citrus:

Lemon juice, orange juice, lime juice, grapefruit juice

1 tbsp seasoning:

Crushed garlic (one clove, unless you want a very strong garlicky flavor), diced red onion or

shallots, sliced spring onion, coconut aminos, fresh chopped mint or parsley, oregano, rosemary,

cilantro.

Veggie Meals

Roasted Miso Eggplant

Serves 2 as a side

Ingredients:

1 eggplant

1 tbsp white miso paste

Method:

Slice the eggplant in half. Remove any seeds. Score the underside.

Spread the miso in the middle of each half, making sure some of it goes into the cuts.

Place on a baking tray and cover with foil. Bake for 15 minutes at 400F.

Remove the foil and cook for a further 5-10 minutes, or until soft.


With any salad.

As part of a buddha bowl.

With a side of miso broth and rice noodles.

Vegetable Kebabs with Tahini Dipping Sauce

Serves 2

Ingredients:

6 medium chestnut mushrooms

2 zucchinis

2 red peppers (deseeded)

2 tbsp olive oil

Juice of 1 lemon

Pinch pink salt


For the sauce:

1 tbsp tahini

1-2 tsp turmeric powder (or curry powder or smoked paprika powder)

1-3 tbsp water

Pinch pink salt

Method:

Chop the vegetables into bite sized chunks. Place them in a bowl with the olive oil, lemon

juice and salt. Mix until evenly coated.

Skewer the vegetables and place on a baking tray. Grill for 15 minutes, turning every few

minutes to ensure they are evenly cooked.

While they are cooking, make the sauce. In a bowl, place the tahini and turmeric powder

and mix until well combined. Add a little water at a time until it reaches your desired

consistency for drizzling over the kebabs.

Oven-baked Falafels

Makes 24 small falafels

Ingredients:

1 cup chickpeas (sprouted and steamed for 20 minutes)

1 red onion (finely diced)

1 cup fresh parsley or cilantro, or a mix of both (chopped)

2 cloves of garlic (peeled and crushed)

1 lemon (juiced)

1 tbsp cumin

1 tsp pink salt

1 tsp avocado oil

Method:

Preheat the oven to 400F. Line a baking tray with baking paper and lighly coat in

avocado oil (this will prevent the falafels from sticking to the paper).

Place the chickpeas in a food processor and pulse until crumbly.

Add the garlic, onions, parsley/cilantro, spices and lemon juice, and pulse until the

mixture is a fine crumb. It will be a bit wet, that’s ok.

Using a cookie or ice-cream scoop, portion the mixture out onto the baking tray.

Bake for 20 to 25 minutes, until golden brown.

Chickpea Pancakes

Makes 20 small or 10 large pancakes

Ingredients:

1 cup gram flour

1.5 cup water

2 tbsp olive oil


1 grated carrot or beetroot (if you use beetroot your pancakes will be pink)

1/2 tsp turmeric powder

1 pinch black pepper

1 pinch pink salt

1-2 tbsp coconut oil or olive oil

Method:

In a bowl, mix together the gram flour, water and olive oil until well combined.

Stir in the grated carrot, turmeric powder, black pepper and salt.

In a pan, heat the oil, then add a spoonful of the batter, using the back of the spoon to

flatten the pancake a little.

Cook for around 2 minutes on each side. Wait until you see small bubbles appearing on

the pancake before you flip it.

Repeat for all the mixture.


Omit the vegetables to make thinner pancakes that can be used as a wrap with any salad.

Make smaller pancakes and serve with baked beans for breakfast.

Replace the grated carrot/beetroot with finely chopped leeks or sprouts.

Stir-fry with Sprouts and Peanuts

Serves 2

Ingredients:

1 tbsp coconut oil

1 leek or onion (finely sliced)

1 thumb sized piece of ginger (finely chopped)

1 handful tenderstem broccoli (roughly chopped)

1 handful mushrooms (sliced)

1 handful fresh sprouts (pumpkin sprouts or any bean sprout works well here)

2 tbsp peanut sauce

Method:

In a large saucepan, heat the coconut oil, then add the leek or onion and fry until

translucent.

Add the ginger, broccoli and mushrooms and cook for a couple of minutes, then add the

sprouts.

Stir-fry for another few minutes, until the vegetables are cooked but still a bit crunchy.

Turn off the heat.

Add the peanut sauce and stir to combine.


With a side of buckwheat noodles.

Topped with marinated tofu or tempeh.


Try stir-frying other vegetables such as zucchini, carrots, bok choy, cauliflower, etc.

Swap the peanut sauce for sweet miso sauce.

Soups

Butternut Squash Soup

Serves 4

Ingredients:

1 butternut squash (peeled, seeds removed, chopped)

1 large onion or leek (finely chopped)

1 tbsp olive oil

1 tsp cumin powder

1 tsp cinnamon

3 cups vegetable stock (choose one without artificial additives like hydrolyzed vegetable protein)

1 tbsp fresh tarragon

1 pinch pink salt


Method:

Place the butternut squash on a baking tray, drizzle with olive oil, and roast for 15

minutes at 400F or until cooked.

In a large pot, fry the onion or leek until translucent. Stir in the cumin and cook for a

further minute to release the aroma.

Pour in the vegetable stock and add the cooked butternut squash, cinnamon, salt and

pepper. Bring to the boil then turn off the heat.

Using a hand blender, blend until smooth.

Serve with a sprinkle of fresh tarragon.


For an even heartier soup, add soaked and sprouted beans (chickpeas, butter beans or

cannellini beans work well here).

Serve with a salad, slice of sourdough bread, or side of brown rice.

Add a sprinkle of savory seeds.

Greens and Beans

Serves 4

Ingredients:

1 onion, finely sliced

1 cup of cannellini, butter beans, or black-eyed peas (sprouted)

1 head of broccoli (cut into florets)


1 handful of greens (chard, spinach, kale)


1 pinch pink salt


Optional: pinch of ground nutmeg

Optional: oat cream to garnish

Method:

In a large pot, fry the onion until translucent.

Add the vegetable stock, sprouted beans and broccoli and bring to the boil.

Simmer for 10 minutes, then add the leaves and cook for another minute.

Use a hand blender to blend until completely smooth.

Serve with a dash of oat cream.

Minestrone Soup

Serves 4

Ingredients:

2 tbsp olive oil

1 clove of garlic (crushed)

1 onion (finely chopped)

1 carrot (chopped into small pieces)

1 stick of celery (chopped into small pieces)

1 zucchini (chopped into small pieces)

1 leek (finely sliced)

1 medium potato (chopped into small pieces)

1 cup of cannellini beans (sprouted)

1 tsp fresh oregano (finely chopped)

1 can chopped tomatoes


1 handful greens (cabbage, chard, spinach, kale) (roughly chopped)

1 cup gluten-free pasta (small shapes)

Optional: 1 handful fresh basil (chopped)

Method:

Heat the olive oil, add the garlic and onion, and fry until translucent.

Add the potatoes, carrot, celery, zucchini, leek, cannellini beans and chopped tomatoes,

and stir. Bring to the boil, then simmer, cover and allow to cook for around 20 minutes,

until the vegetables have softened.

Add the vegetable stock, pasta and chopped greens, bring to the boil, cover and cook for

a further 10 minutes.

Serve with a sprinkle of fresh basil.


Beetroot Soup

Serves 4-6

Ingredients:

3 medium sized beetroot (peeled and chopped)

2 cups ripe tomatoes (halved)

1 clove garlic (crushed)

1 onion (finely chopped)

2 tbsp olive oil


Pinch of pink salt and black pepper

Optional: spoonful plant-based yogurt

Method:

Place the tomatoes on a baking tray with the crushed garlic and a drizzle of olive oil.

Roast at 400F for 20 minutes. Then pass through a sieve to remove the skin and pips.

Heat 1 tbsp of olive oil in a pan, fry the onion until soft, then add the chopped beetroot

and stock. Bring to the boil and simmer for 8-10 minute, until the beetroot is soft.

Stir in the tomato purée, salt and pepper.

Using a hand-blender, blend until smooth.

Serve with a dollop of coconut yogurt and toasted pumpkin seeds.

This soup also tastes delicious cold.

Healthy Snacks

Chia Pots (Various Flavors)

Serves 2

Ingredients:

2 tbsp chia seeds

1/2 cup coconut milk (also works with other plant milks such as rice, cashew, oat, hemp)

1/4 tsp vanilla essence

Toppings:

Homemade granola

Sliced banana and a spoonful of peanut butter

Mixed berries and chopped apple

A handful of trail mix and a spoonful of tahini

Method:

In a bowl, mix together the chia seeds, plant mylk and vanilla essence. Wait two minutes

and stir again. Leave to thicken for 1 hour.

Add your choice of topping and enjoy.


The chia mix can be made in advance and keeps in the fridge, in an airtight container, for

1 week.

Fruity Energy Balls

Makes 8-12 balls

Ingredients:

1 cup desiccated coconut

1/4 cup freeze-dried berries

1/2 cup dates


1/4 tsp vanilla extract

1-2 tbsp pea protein powder or hemp protein powder (optional)

Method:

Place the desiccated coconut, protein powder and freeze-dried fruit in a food processor and pulse to combine.

With the motor running, add the dates, melted coconut oil and vanilla extract.

Process until it forms a sticky, slightly crumbly mixture.

To roll, spoon some mixture into your hand, squeeze it together and roll into a ball. Repeat until all the mixture is used up. If the mixture isn’t sticking together, add a date or two - if you think it’s too sticky, add a tablespoon of desiccated coconut.

Place in the fridge to set for about 30 minutes.

These keep in an airtight jar in the fridge for around a week.

Change it up:

Replace the desiccated coconut with any nut or seed of your choice (soaked and toasted),

or gluten-free oats.

Replace the freeze-dried fruit for other flavors such as:

o 2 tbsp hazelnut butter (omit coconut oil)

o 2 tbsp peanut butter (omit coconut oil)

o 2 tbsp cacao powder

o 2 tsp matcha green tea powder

o 2 tsp maca powder

o 1/4 cup chopped dark chocolate

Trail Mix

Makes 2 cups

Ingredients:

1/2 cup pumpkin seeds (soaked)

1/2 cup sunflower seeds (soaked)

1/2 cup peanuts


1/2 cup sultanas

1/4 cup extra dark chocolate (chopped)

1/2 tsp cinnamon

Method:

Place the peanuts, pumpkin seeds and sunflower seeds on a baking tray, and roast at 400F

for 5-7 minutes. Allow to cool.

In a bowl, place dried fruit, chopped chocolate, cinnamon and cooled seeds, and mix

well.

Store in an airtight container for up to 2 weeks.

Change it up:

Replace the seeds with chopped walnuts or brazil nuts.

Add 1/4 cup coconut flakes.

Replace the sultanas with goji berries, dried cranberries, dried mango, chopped apricots.

Replace the dark chocolate with cacao nibs.

Use vanilla powder instead of cinnamon.

Home-made Granola

Makes around 2 cups

Ingredients

1.5 cups gluten free oats


1/2 cup cashew nuts (soaked and chopped)

1/2 cup buckwheat (soaked)


3 tbsp maple syrup

1 tsp turmeric powder

1 tsp cinnamon

1 tsp vanilla essence (optional)

Pinch of pink salt

Method:

In a bowl, place the oats, pumpkin seeds, cashew nuts, buckwheat, turmeric, cinnamon,

vanilla essence, and salt. Mix to combine.

In a separate bowl, mix together the melted coconut oil and maple syrup.

Pour the coconut and maple syrup into the dry ingredients and mix until all combined.

Spread the mixture onto a baking tray lined with baking paper, and bake at 370F for 10-

15 minutes, or until lightly golden.

Allow to cool - it will crisp up as it cools.

Store in an airtight container for up to 2 weeks.



With plant milk.

In a chia pot with chopped fruit.

Sprinkled on a smoothie.

On its own as a snack.

5-Minute Ice-Cream

Serves 2

Ingredients:

3 frozen bananas (chopped)

Optional additions:


1 tbsp cacao powder

2 tbsp desiccated coconut or frozen coconut cream

1/2 cup frozen berries or frozen mango

Method:

Place the chopped frozen banana (and one of the optional extras) In a high-speed blender

or food processor, and blend at high speed.

You might need to pause and scrape the sides to make sure everything combines.

Within a few minutes you’ll have a thick ice-cream - serve and sprinkle with trail mix or

toasted seeds.

You can freeze this but the texture is creamier when enjoyed immediately.

Savory Seed Mix

Makes 1.5 cup

Ingredients:

3/4 cup buckwheat (soaked)


1/4 cup chopped cashew nuts (soaked)

1/4 cup sunflower seeds (soaked)

2 tbsp olive oil

1 tbsp maple syrup

1 tbsp smoked paprika

1 tsp pink salt

Method:

Place all the ingredients in a bowl and mix well until evenly coated.

Spread onto a baking tray lined with baking paper. Bake at 400F for 10 minutes or until

lightly golden.

Allow to cool before storing in an airtight container.


Eat as a snack or sprinkle onto salads and soups.

Keeps for 2 weeks in an airtight container.

Better Grains

Venus Rice and Seeds

Makes enough for 2-4 meals

Ingredients:

2 cups black rice (soaked overnight and rinsed)

4 cups water

1 tbsp olive oil


Method:

Place the rice and water in a large pan. Bring to the boil. Turn down to heat and simmer

for 30-40 minutes, until the water is absorbed and the rice cooked.

While the rice is cooking, place the pumpkin seeds on a baking tray and roast at 400F for

5 minutes.

Once the rice and seeds are cooled, place them in a bowl and mix in the olive oil, salt and

toasted seeds. Store in an airtight container.

Keeps in the fridge for 3-4 days.

Moroccan Spiced Quinoa


Ingredients:

1 cup quinoa (soaked overnight and rinsed)

1.5 cups water

1 tbsp chermoulah or ras el hanout spice blend

1-2 tbsp olive oil

Pinch pink salt

1/4 cup sultanas or dried apricots (chopped)

1/4 cup pistachios (shelled, soaked and roasted)

Method:

In a large pan, place the quinoa and water and bring to the boil. Turn down the heat and

simmer for 15-20 minutes, stirring occasionally, until the water is absorbed and the

quinoa is cooked.

While the quinoa is cooking, place the pistachios on a baking tray and bake at 370F for 8

minutes, until they are just golden. Once cool, chop them roughly.


Once the quinoa has cooled, place it in a large bowl with the chopped pistachios, olive

oil, spices, dried fruit and salt. Mix well and store in an airtight container.

Keeps in the fridge for 3-4 days.

Herby Buckwheat


Ingredients:

1 cup buckwheat (soaked overnight and rinsed)

2 cups water

1-2 tbsp olive oil

Juice and zest of 1 lemon

Pinch of pink salt

Handful fresh parsley (finely chopped)

Handful fresh mint (finely chopped)

Method:

In a large saucepan, place the buckwheat and water. Bring to the boil, then turn down the

heat and simmer for 15-20 minutes, until the water is absorbed and the buckwheat is

cooked. Allow to cool.

Once cooled, place in a large bowl with the olive oil, lemon juice, lemon zest, fresh

herbs, and salt. Mix until well combined.

Store in the fridge in an airtight container. Keeps 3-4 days.

Gut-Friendly Sides

Fermented Cashew Cheese

Ingredients:

1 cup cashew nuts (soaked for 4 hours)

2 probiotic capsules (lactobacillus)

1 tsp dried oregano (you can also use other herbs like rosemary or chives)

1/8 tsp garlic powder (optional)

Pinch of pink salt

Method:

Rinse and drain the soaked cashews and place in your high-speed blender.

Blend until completely smooth. If the mixture is too thick, add a little water - try to add as

little as possible to keep the consistency like very thick cream-cheese.

Spoon the mixture into a bowl, and add the content of two probiotic capsules. Mix well to

combine. Then cover with cling film and place the bowl in a warm dark place for 24

hours.


When you check your mixture the next day, it should be aerated and smell slightly sour - if not, then it may need a little more time. If that’s the case, cover it and place it back in the cupboard, and check it after another 12 hours.

Mix in the oregano, garlic powder and salt.

Spoon into a jar and store in the fridge. It will keep for 1 week.


Spooned onto celery sticks or carrot sticks as a quick snack.

With oat crackers and alfalfa sprouts.

Mixed into gluten-free pasta for a creamy warming dish.

Beetroot Pickle

Makes 1 jar

Ingredients:

2 medium beetroots (sliced finely)

1.5 cups water

1 cup white wine vinegar

1/2 cup apple cider vinegar

1 tsp black pepper (coarsely ground)

1/3 cup unrefined cane sugar

6 tbsp pink salt

Method:

Add all ingredients except the beetroot to a saucepan and bring to the boil. Reduce heat

and simmer until the sugar and salt have dissolved.

Place the beetroot in sterilized jars, leaving at least 1 inch at the top.

Carefully pour the hot liquid over the beetroot until covered.

Leave the jars open until they’ve completely cooled, then seal and refrigerate.

The pickles can be eaten after an hour. For a deeper flavor, allow to pickle for 2 to 5

days.

Keeps in the fridge for 2 weeks.


Try pickling other vegetables like cauliflower, onions, or cucumber.

Add to wraps for a burst of crunch and flavor.

Spoon onto salads.

Simple Sauerkraut

Makes a 1-quart jar

Ingredients:

1 large cabbage


3 tbsp Himalayan salt

1/2 - 1 cup raw apple cider vinegar

Method:

Finely slice the cabbage.

Place in a large bowl or saucepan, and sprinkle with salt. Leave for 30 minutes.

With clean hands, massage the cabbage until it begins to break down, soften, and release

its juices.

Place the cabbage in a sterilized jar. Pack it down and add the apple cider vinegar so that

all the cabbage is submerged underneath the liquid.

Close the jar and leave it on your kitchen worktop for 5 days, then move to the fridge,

where it will keep fermenting. Open the jar every couple of days to allow the gases to

escape.

You can eat it after 5 days, but if you can, allow 2 weeks for all the good bacteria to

develop.


Spoon it onto salads or soups.

Pile onto crackers & cashew cheese.

Add it to wraps.

Try making it with red cabbage, and adding mustard seeds or other spices


Conclusion - Your Health is in Your Hands

Congratulations on completing your first 4 weeks of thyroid rebalancing, immune soothing,

health boosting lifestyle! By now you should be feeling the benefits of a diet packed with

nutrients - better energy, faster metabolism, and improved mood. So don’t stop here, because the

longer you keep it up, the better you’ll feel.

You have all the tools you need to stay well. So, take control of your long-term health by

applying the principles outlined in this book to your life going forward. Remember the 80-20

rule - stick with nutrient-dense anti-inflammatory foods most of the time, and you’ll be able to

enjoy the occasional treat without compromising your thyroid, or your health.

Hypothyroidism is a complex condition. As you go forward, it is important that you monitor

what is happening “behind the scenes”, to make sure that your thyroid is functioning properly. I

suggest working with a physician or functional doctor who will be able to test your levels of

thyroid antibodies, TSH, T4 and T3 regularly as you progress through your healing protocol.

Keep on testing your thyroid once or twice a year even after its been healed. If it happens to flare

up, it’s much easier to deal with it if you catch it early.

Here’s to you and your journey to total wellness!


Food Diary

FOOD DIARY

Date & time Food & drink Before eating I felt: After eating I felt:

Comments

&

conclusions


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