The Wellness Connection

Iodine is essential for thyroid hormone production, but context matters a lot, especially in autoimmune thyroid conditions like Hashimoto’s.

In Hashimoto’s, the immune system is already targeting the thyroid, often marked by elevated antibodies such as TPO and thyroglobulin. In that setting, very high doses of iodine can sometimes increase oxidative stress within the thyroid gland and may aggravate inflammation in certain individuals.

This does not mean iodine is universally “bad.” It means dosing and timing matter, and more is not always better when autoimmunity is present. Thyroid physiology is tightly regulated, and excess supplementation without proper evaluation can disrupt that balance.

That is why iodine intake should be individualized, especially if there is known or suspected thyroiditis. Lab work, antibody testing, and clinical context should guide decisions rather than blanket supplementation.

The goal in thyroid care is not aggressive supplementation, but stability, safety, and long-term gland protection.

Training barefoot can do more than you think. It helps activate the small stabilizing muscles in your feet and toes that often get neglected in regular shoes. Whether you’re squatting, deadlifting, or doing upper body work, connecting your feet to the ground can improve balance, strength, and overall movement quality. If barefoot training isn’t possible, minimalist shoes are a great alternative to start building that foundation.

Cold plunging after every workout might actually be working against you.

Here’s what the hype isn’t telling you.

New episode out today! Listen wherever you get your podcasts.

Protecting your thyroid starts with understanding that TSH alone is not enough.

True thyroid evaluation looks deeper, including:
• TSH (ideally optimized, not just “normal”)
• Free T3 (the active thyroid hormone)
• Free T4 (often used more for medication dosing)
• Thyroid antibodies like TPO and thyroglobulin

Elevated antibodies can signal early autoimmune activity, even before major symptoms or significant lab changes appear. In those cases, further evaluation such as ultrasound imaging may be considered to assess structural changes.

One of the highest-risk periods for thyroid instability is postpartum. Hormonal shifts during this time can trigger or worsen autoimmune thyroid conditions, which is why follow-up testing in the months after delivery is often clinically important.

Supportive strategies often discussed in thyroid autoimmunity care include key nutrients like selenium and myo-inositol, along with individualized dietary approaches.

The goal is not just to react when thyroid function declines, but to identify risk early and protect long-term thyroid health.

Strength training is one of the most overlooked tools for runners, but it’s also one of the most important. Even during heavy endurance training, keeping resistance work in your routine helps build durability, prevent injuries, and improve performance. Focus on simple compound movements, train just a couple days per week, and give your legs time to recover between lifting and long runs. Keep sessions short, efficient, and consistent so you can stay strong while still prioritizing your mileage.

Pregnancy is one of the most important times to pay attention to thyroid health.

The thyroid plays a central role in metabolism, temperature regulation, and early fetal development. When thyroid function is not optimal, it can affect both maternal well-being and pregnancy outcomes, which is why early screening and ongoing monitoring matter.

Key things to watch:
• Persistent fatigue or low energy
• Unexplained weight changes
• Digestive changes like constipation
• History of thyroid imbalance or autoimmune markers

During pregnancy, thyroid hormone demands often change, which is why regular lab work and medication adjustments may be necessary under medical supervision. The goal is simple: keep thyroid function stable so both mother and baby can develop in a healthy environment.

If you are pregnant or planning to conceive, proactive hormone evaluation is not optional. It is foundational.

Staying consistent with workouts isn’t about motivation alone—it’s about structure. Get clear on your “why” and keep it visible daily so you stay anchored in your purpose. Build accountability by surrounding yourself with people who expect you to show up. And create commitment by signing up for an event or goal that keeps you moving forward even on the days you don’t feel like it. Discipline grows when your system supports your habits.

Here are three of the most common signs that your thyroid may not be functioning optimally.

The first is chronic fatigue. Many people describe waking up feeling exhausted, even after a full night of sleep, and then experiencing a slight “second wind” later in the day. This pattern can be associated with slowed metabolic signaling.

The second is unexplained weight gain or difficulty losing weight, even when diet and activity levels haven’t changed. The thyroid plays a key role in regulating metabolism, so when it is underactive, energy utilization can become less efficient.

The third is digestive changes, especially constipation. Thyroid function influences gut motility, meaning how efficiently food moves through the digestive tract. When thyroid activity is low, this process can slow down.

Other commonly overlooked symptoms can include brain fog, low energy, and even morning headaches in some individuals.

Because the thyroid is closely connected to multiple body systems, even mild dysfunction can create widespread effects over time.

If these symptoms are present, it is worth evaluating thyroid health more thoroughly rather than ignoring them.