πΏThe Slow Burner - Thyroid Influenced
Fatigue, cold hands, hair thinning, and a metabolism that feels like it's forgotten how to run.
Thyroid function often quietly declines through perimenopause β particularly T3 conversion β resulting in a genuinely slower metabolic rate. The protocol focuses on fueling consistently (under-eating is the enemy), removing thyroid disruptors, and using movement to gently stoke the metabolic fire rather than drain it.
Meal Timing
- Eat every 3β4 hrs β do not restrict calories heavily
- Prioritize selenium & iodine-rich foods at breakfast
- Largest meal midday when thyroid function peaks
- Avoid long overnight fasts (slows T3 conversion further)
- Limit raw cruciferous veg; lightly cooked is fine
Movement Guide
- Morning movement boosts basal metabolic rate all day
- Resistance training 3Γ / week β essential, not optional
- HIIT in short bursts (20 min max) can upregulate T3
- Avoid excessive cardio β it competes with thyroid hormones
- Sauna or warmth-based recovery supports circulation
Β
Supplement Stack
- Selenium β 200mcg (T4βT3 conversion)
- Iodine (from kelp or iodized sources) β food-based preferred
- Zinc β 25β30mg (thyroid receptor support)
- Tyrosine β 500mg AM (thyroid precursor)
- Iron (if ferritin is low) β with Vitamin C
- Vitamin D3+K2 β 2,000β5,000 IU (metabolic support)
