The Ultimate Hashimoto’s Diet And How to Heal Naturally

Hashimoto’s is the leading cause of all thyroid disorders. Unfortunately conventional medicine says the primary way to treat Hashimoto’s is through medication alone, rarely (if ever) mentioning diet. Here’s all you need to know about what Hashimoto’s is, and how to support your healing process naturally (a nutritious Hashimoto’s diet included).

Hashimoto’s 101

Hashimoto’s is an autoimmune condition affecting the thyroid, wherein the body creates antibodies (self-attacking cells) that attack the thyroid directly.  

What is the Thyroid Again?

The thyroid gland is a butterfly-shaped endocrine gland that is located in the lower front of the neck. 

The thyroid is known as the “mothership of your metabolism”—it plays a leading role in governing and producing hundreds of metabolic processes in your body.

The thyroid makes hormones, which are then secreted into the blood and carried to every tissue in the body. Thyroid hormones help the body use energy, stay warm and keep the brain, heart, muscles, and other organs and bodily processes working as they should. (digestion, nutrient absorption, sex hormone function, cortisol balance, respiration, muscle building, thermal temperature regulation, etc.. 

Who Gets Hashimotos?

More than 12% of people will develop a thyroid condition in their lifetime —over 1 in 10 people. Moreover, approximately 90% of all hypothyroid (low thyroid function) cases also involve Hashimoto’s. In fact, Hashimoto’s is the most common cause of hypothyroidism in the U.S,.  according to the American Thyroid Association (Source: https://www.thyroid.org/). 

Unfortunately, up to 60 percent of all people with thyroid problems (including Hashimoto’s) are actually unaware of their condition. In other words:  for every 2 people who know that they have a thyroid problem, there are 3 people who do not. 

Hashimoto’s and hypothyroidism can go misdiagnosed for years, with many people believing that their symptoms are “normal.” People with hypothyroidism or Hashimoto’s may simply blame their weight struggles on their “slow” or “fast” metabolism, believe they just need more coffee to spark their energy, or take a jacket everywhere they go because they are “cold natured”—without thinking twice about it. 

Cause of Hashimoto’s

The causes of thyroid problems, like Hashimoto’s, are not fully understood and are highly individualized, but researchers do know they involve genetics, environmental factors, autoimmunity, and dysfunction of other endocrine organs. 

Common causes of Hashimoto’s (autoimmune disease) may include:

• Environmental toxic exposure
• Gut infections
• Yeast overgrowth
• Immune dysregulation 
• Reduced oxygen deliverability (anemia, low red blood cells)
• Blood sugar dysregulation (over-reliance on coffee, sugar)
• Longterm medication or synthetic hormone use
• Antibiotic over-exposure
• Nutrient deficiencies (including iodine, selenium, iron, zinc, B12, B2, vitamin C, vitamin A, vitamin D, and magnesium. 
• Chronic infections (Epstein Barr Virus, Herpes, HIV/Aids, Leukemia/Cancer, neuron infection)
• Mitochondrial dysfunction
• HPA Axis Dysfunction (chronic stress; circadian rhythm disruption, lack of sleep, overtraining, sedentary lifestyle)

Genetic predisposition can also play a role. However, genetics are only responsible for 5-10% of all disease. The other 90% are lifestyle and environmental related, and even if you have the genes for Hashimoto’s, they won’t be “flared” for Hashimoto’s unless other stressors are at play 

Hashimoto’s Diagnosis

There are a few different ways to diagnose Hashimoto’s thyroiditis, including: 

• Symptoms of hypothyroidism, often accompanied by the finding of a goiter (an enlarged thyroid gland) on physical examination

• Laboratory tests consistent with hypothyroidism, including one of the following*:
  • • Elevated serum TSH with low thyroid hormone (Free T4 or T3) levels
    • Normal serum TSH with low thyroid hormones (Free T4 or T3)
    • Antibodies against TPO or TgAB (greater than “4”)*

• Ultrasound of your thyroid can also diagnose Hashimoto’s, but is not necessary

• Occasionally, Hashimoto’s may be diagnosed early on, especially in people with a strong family history of thyroid disease, during routine laboratory screening, even before the patient develops symptoms of hypothyroidism. (In these cases, often isolated mild elevation of serum TSH is seen, with normal levels of thyroid hormones and positive TPO antibodies).*See below for normal lab ranges

What If I Don’t Have Antibodies?!

A mistake many people make is thinking low antibody levels (or NO antibody levels) means their autoimmunity is not that bad, or that high antibody levels mean it is very bad. 

This may be true, but the opposite can be true too. In fact 5-20% of people with Hashimoto’s will not have antibodies that show up on lab tests at all!

In fact, an individual with low antibody levels can have terrible Hashimoto’s flare-ups while a person with higher antibody levels can be symptom-free and feel fine. 

In short: your symptoms will tell you more about the severity of your Hashimoto’s than your antibody panel

Thyroid Bloodwork Lab Ranges

Most conventional medicine doctors only check your Thyroid Stimulating Hormone (TSH) levels, and possibly your Free T4 levels to see if you are low on the storage form of thyroid hormones. 

However, these two markers alone do not get a full clinical picture of how your thyroid is fully operating (since TSH is the storage form of your thyroid hormones, and T4 is the “producer” of your thyroid hormones). They do not assess for the active form of your thyroid hormones, nor the thyroid antibodies on routine lab tests. 

To get a complete picture of your thyroid health and potential supplement or medication needs, the following thyroid lab tests will give you a full picture:

• TSH
• Free T4
• Free T3
• Reverse T3
• Thyroid Peroxidase Antibodies (TPOAb)
• Thyroglobulin Antibodies (TgAb)

Optimal Thyroid Lab Ranges

Unfortunately, even if your doc does order a complete thyroid panel, they’re usually relying on “normal” reference ranges that are too broad and often inaccurate. 

When the standard lab reference ranges were created for a healthy thyroid, researchers later discovered that lab testings has also included people who already had thyroid dysfunction (i.e. not healthy people) in the lab ranges. 

Because of this, in 2003 the American Association of Clinical Endocrinologists recommended that the lab reference ranges become more narrow—what we now call “Functional” or “Optimal” Lab Ranges . Unfortunately, most doctors and laboratories today still haven’t updated their practices.

Here are the optimal lab ranges for thyroid function

TSH 1-2 UIU/ML or lower (Armour or compounded T3 can artificially suppress TSH)

Free FT4 >1.1 NG/DL

Free FT3 > 3.2 PG/ML

Reverse T3 less than a 10:1 ratio RT3:FT3

TPO  & TgAb Antibodies < 4 IU/ML or negative

*Note: If you are diagnosed with Hashimoto’s it does NOT mean that you have “overt” hypothyroidism (i.e. HIGH TSH antibodies, typically greater than 10). You can also have “subclinical hypothyroidism” (such as low T3 or low T4), often times due to chronic stress on the thyroid rather than genetic or straight up thyroid dysfunction itself

Hashimoto’s Symptoms

Hashimoto’s symptoms are often similar to hypothyroidism and autoimmune diseases including: 

• Food intolerances (particularly to gluten, dairy, grains, eggs, nuts)
• Fatigue or tiredness, despite sleeping
• Weight gain or weight loss
• A slow or fast metabolism
• Feeling cold frequently 
• Blood sugar imbalances (especially hypoglycemia episodes)
• Shortness of breath
• Poor workout progress/recovery
• Constipation 
• Mood 
• Hair loss
• Low heart rate
• Low blood pressure
• Sleepiness
• Easily cold
• Irregular menstruation/amenorrhea 
• Thin brittle hair or nails
• Mental fogginess or forgetfulness
• Fluid retention or inflammation

You may not have all of these, but several of them can add up to the presentation of Hashimoto’s and Hashimoto’s “flares”—when you feel lots of symptoms at once. 

Hashimoto’s Conventional Treatment

If thyroid hormone deficiency is noted on blood tests, conventional treatment of both Hashimoto’s and hypothyroidism typically involves medication—a daily dosing of a synthetic form of thyroid hormone (typically in the form of levothyroxine, which is synthetic T4 such as: Levothroid, Levoxyl, Synthroid).…and that is it. 

If only thyroid antibodies are elevated, but there is NO evidence of thyroid hormone deficiency (low T3 or T4, and/or out of whack TSH), then your doc may refer you to an autoimmune specialist (Rheumatologist) to address the autoimmune condition first. 

Regardless of your presentation, lifestyle and nutrition factors are rarely discussed (i.e. the 90% of factors that can make a BIG difference in your condition). 

However, while medication to support the production of T4, T3 or both hormones can be helpful, since thyroid dysfunction is most often a symptom or result of a deeper underlying problem, replacing thyroid hormone without addressing that underlying problem won’t get you very far.

Hashimoto’s Holistic Treatment

Holistic treatment of Hashimoto’s and hypothyroidism, recognizes that thyroid dysfunction is most often a symptom or result of a deeper underlying problem.That is what is so often missed in conventional paradigm of diagnosis and treatment. 

Holistic treatment of Hashimoto’s involves a 5-step approach:

1. Addressing underlying pathologies common in thyroid dysfunction by working with a practitioner to assess for things like: gut dysfunction (parasites, SIBO, yeast), chronic infections, environmental toxic exposure, iron overload, nutrient deficiencies
2. Remove Foods & Stressors that Trigger an Immune Response (or at least 30-60 days remove gluten, dairy, grains, nuts and eggs)
3. Increase Autoimmune-friendly, nutrient-dense foods through an anti-inflammatory diet (eat wild caught, grass-fed proteins, fresh fruits and veggies and healthy fats)
4. Optimize your lifestyle to support healing, including: quality sleep, balanced exercise, limited screen/light exposure, pleasure, play, stress management, social connection

5. Use immune-boosting and gut-healing supplementation & thyroid medication wisely: Probiotics + prebiotics + immune boosting supplements + medication (if necessary) to support healthy immunity and gut health

Will I Need Medication (& Will I Need it Forever?)

There is no one size fits all answer to this question. Hashimoto’s is a disease that, if managed with care and consistency, can be sent into remission or that may come and go with flares when or if stress strikes.

As for medications, many people with Hashimoto’s, particularly in conjunction with hypothyroidism, can benefit from thyroid hormone support—be it in medication or supplement form (at least for a short term while underlying conditions, like: immune dysfunction, gut issues or “HPA Axis Dysfunction”/adrenal fatigue are addressed). 

Since thyroid specific medications and supplements are highly unique for every individual, it’s imperative you find a practitioner you connect with and trust to help you navigate the appropriate dosage for you. In the majority of cases, Hashimoto’s patients who use medications do better with a T4-to-T3 combo, also known as natural desiccated thyroid, or NDT for short. 

Desiccated thyroid or “NDT” by prescription is real thyroid hormone that is isolated from pigs—just powdered thyroid hormone from several different pigs. Both prescription and non-prescription supports are available, and the starting dose is typically 1/2 grain between 30-32.5 mg, and to gradually work with your practitioner to find your sweet spot from there. 

Top prescription brand names include: 

• Naturethroid
• N.P. Thyroid
• Westhroid/W.P. 
• Armour
• ERFA

Top over-the-counter brands include:

• Nutri-meds
• Thryo-Gold

Reminder: Ultimately lifestyle and nutrition are the biggest game-changers when it comes to healing and supporting your Hashimoto’s. 

Hashimoto’s Healing Blueprint 

The following recommendations are helpful additions to your nutrition and supplement protocols for improving your thyroid function. Use these diet and lifestyle approaches to keep your thyroid as healthy as possible.

Nutrition Template

Pre-Breakfast

• 12-16 oz. warm lemon water + pinch sea salt

Breakfast

• Protein- 4-6 oz. women, 5-8 oz. men 
• Vegetables*- 1-2 servings
• Healthy Fats- 1-2 servings
• Optional: Fruit

Lunch

• Protein- 4-6 oz. women, 5-8 oz. men 
• Vegetables*- 1-2 servings
• Healthy Fats- 1-2 servings

Dinner

• Protein- 4-6 oz. women, 5-8 oz. men 
• Vegetables*- 1-2 servings
• Healthy Fats- 1-2 servings

Snacks

• Protein- 4-6 oz. women, 5-8 oz. men 
• Vegetables*- 1-2 servings
• Healthy Fats- 1-2 servings

Nutrition Nuggets

Macronutrients

As a starting place, aim for a balance of carbs, fats and proteins, with the following ratios:

• Carbs: 20-30% calories (unless insulin resistance and blood sugar problems are significant)
• Proteins: 20-35% calories
• Healthy Fats: The remaining percentage of your intake. 

Extremes of any sort (i.e. very low carb, low fat or low protein diets) can contribute to thyroid dysfunction. Aim for a balance of real whole foods. Your calorie needs will depend on your activity levels, age, gender and overall metabolism.   

How Do I Know How Many Calories I Need?

A standard way to calculate your caloric needs is to:

1. Men: Multiply bodyweight x 12 ; Women: Multiply bodyweight x 11, then…
2. Calculate Your Daily Activity Level: Multiply 1/3 of your bodyweight x Hours You DON’T Sleep (ex. 1/3 x 150 lbs. x 16 hours = 800), then…
3. Add those 2 numbers together 
4. In addition: Add 500 calories for every hour of moderate-vigorous exercise, or 200 calories for low intensity exercise (walking for a workout, swimming laps, yoga)

Online calculators can also be helpful, but be warned, not all of them are accurate and many of them are weight loss focused (not health focused).

Avoid These Foods for 30-60 Days:

• Follow an autoimmune paleo diet for 30-60 days, avoiding the following as strictly as possible:
• Eggs
• Grains (except for cooked and cooled white rice)
• Nuts  (except 1-2 Brazil nuts/day if eating for selenium needs)
• Possibly seeds (if you find flares happen)
• Dairy
• Nightshade Vegetables & Spices (cumin, chili, paprika, peppers, eggplant, tomatoes)
• Gluten and most gluten free products (except for those with coconut flour, arrowroot, cassava)* (gluten will need to be avoided indefinitely)
• High amounts of fructose (limit fruit to 1-2 servings per day)
• Hydrogenated oils (especially at restaurants)

Maximize These Foods:

• Emphasize whole foods like meat, vegetables, fruit, nuts, and seeds
• Selenium-foods (Brazil nuts,  fish, shellfish, beef/lamb kidney, red meat, mushrooms, poultry)
• Iodine in foods (not supplements; limit to 1 serving or less per day): seaweed, fish, poultry, dairy, cranberry, potato
• Wild-caught fatty fish (1 pound per week)
• Paleo friendly-starches as your carbohydrate sources (sweet potatoes, winter squash, carrots, beets, plantains, fruit, taro, yuca, white rice)
• Polyphenol-rich fruits and vegetables — berries, peaches, pears, pomegranates, purple sweet potatoes, broccoli, garlic, cabbage, and spinach
• Organic, grass-fed meats and poultry, plus collagen-containing foods (skin on meats, bone broth, powders)

Avoid High Goitrogenic Foods

• Can contribute to thyroid conditions
• Foods high in goitrogens include yuca/cassava, soy, millet, sweet potatoes, broccoli,
• cauliflower, cabbage, Brussels sprouts, bok choy, kale, collard greens
• Cooking these foods and consuming more iodine-rich foods can help combat this effect.
• Limit your intake of raw goitrogenic foods to 3 to 4 times per week (i.e., no green
• smoothie with raw kale daily). 
• Cooked goitrogenic foods may be consumed daily provided your iodine intake is adequate.

Eat Fermented Foods & Prebiotic Fibers

• A healthy gut microbiome is essential for good thyroid health
• Healthy gut bacteria need probiotic foods/supplements and prebiotic foods/supplements to thrive
• Fermented foods contain living organisms PLUS prebiotic fibers
• Fermented foods include: sauerkraut, kimchi, pickled veggies, kombucha (low sugar), kefir, grass-fed full fat yogurt, kvass, fermented condiments, fermented nato, tofu and miso
• Prebiotic foods include: Cooked and cooled potatoes/sweet potatoes, cooked and cooled boiled white rice, green plantains, green tipped bananas, soluble fibers (winter squash, cooked carrots, cooked beets), onion, garlic, cassava, asparagus, artichokes, apples and pears

Essential Superfoods

The best foods to boost your bod and immune system include: 

Selenium-rich foods

Brazil nuts

Ocean, wild-caught fish

Pastured poultry

Glycine-rich Proteins

Collagen

Bone broth

Fatty cuts of grass-fed beef, chicken, bison

Antioxidant Rich Fruits & Veggies

Berries

Peaches

Pears

Pomegranates

Purple sweet potatoes

Broccoli

Beets

Garlic

Cabbage

Spinach

Fermented Foods

Fermented/Pickled Veggies 

Fermented Condiments (Mustard, Ketchup, Relish, Horseradish, Salsas, etc.)

Kefir (Water, Coconut)

Kimchi

Kombucha (low sugar like Health Ade brand—only 2 grams of sugar, or make your own)

Kvass (Beet Kvass)

Miso & Natto (fermented varieties, no-additives)

Sauerkraut

Tempeh

Yogurt (Coconut Yogurt; full-fat grass-fed dairy with “live and active cultures only)

Prebiotic Foods

Apples (skin on)

Asparagus (al dente)

Banana (Green-tipped)

Cabbage

Chicory 

Cooked & Cooled Sweet Potatoes/Potatoes

Cooked & Cooled Tubers (Parsnips, Winter Squash, Carrots)

Dandelion greens

Eggplant

Endive

Fennel

Garlic

Raw Honey

Jerusalem artichokes

Jicama

Kefir

Leeks

Onions

Parboiled Jasmine white rice (cooked & cooled)

Pears (skin on)

Plantains (Greenish)

Radicchio/Radishes

Mushrooms (reishi, shiitake and maitake)

Potato Starch or Plantain Starch

Seaweed/Algae (Beta-glucan, or 𝛽-glucan—a soluble fiber)

Vitamin D Foods

Cod liver oil

Cold-water fatty fish

Pastured duck and chicken egg yolks (limited for 30-60 days)

Other Vitamins & Minerals – Several other nutrients directly or indirectly contribute to immunity, including niacin (B3), riboflavin (B2), pyridoxine (B6), vitamin C, magnesium, iron, copper, zinc, and manganese. Find these in:

○ Organ meats

○ Fresh herbs and spices

○ Nuts and seeds (preferably soaked and dehydrated first to maximize nutrient

absorption, after 30-60 days)

○ Cacao

○ Fish and seafood

○ Fresh vegetables

○ Red meat, pork, and poultry

• Pastured Eggs (after 30-60 days)
• Dairy (grass-fed, fermented sources after 30-60 days)

○ Seaweed

Weekly Sample Meal Plan

Breakfasts

1. Coconut Yogurt with Berries, Pumpkin Seeds, Cinnamon & Collagen Protein

2. Turkey Sausage, Greens & Mushrooms in Ghee, 1/2 Avocado

3. Leftover Sausage, Baked Cinnamon Apples, Coconut Butter, Greens

4. Smoothie: Collagen, 1/2 Frozen Banana, Coconut Milk, Spinach, 1/2 Avocado

5. Breakfast Soup: Bone Broth, Grass-fed Ghee, Shredded Chicken, Softened Veggies
    
6. “Breakfast Taco”: Coconut Flour Tortilla, Ground Turkey, AIP Homemade Taco Seasoning, Guamole, Sauerkraut

7. AIP-Friendly Pumpkin Muffin, Coconut Butter, Turkey Bacon

Lunches

1. Mixed Greens, Roasted Chicken, Olives, Oil & Vinegar, Roasted Squash, Artichokes 

2. Wild Caught Tuna Salad with Avocado Mayo, Leftover Plantain Chips, Seaweed

3. Steak, Asparagus with Paleo Ranch, Cold Sweet Potato
4. Leftover Chicken Casserole*
5. Salad with Salmon, Roasted Beets, Coconut Flakes, Steamed Broccoli, Apple Cider Vinegar
6. Leftover Burger Patty, Avocado, Carrot Fries, Mixed Greens with AIP Honey Mustard

7. Leftover Chili, Salad with Paleo Ranch 

Dinners

1. Wild-Caught Cod “Tacos” in Collard Green Wraps, Guacamole, Plantain Chips

2. Grass-fed Flank Steak, White Sweet Potato, Asparagus

3. Spaghetti Squash Chicken Casserole with Avocado Pesto, Sautéed Kale
4. Herb Crusted Salmon, Cauliflower Mash, Grass-fed Butter, Green Beans
5. Turkey Burgers, Carrot Fries with Avocado Aioli, Sautéed Collard Greens
6. Butternut Squash Chili (no beans or tomatoes), Rainbow Chard in Ghee
7. Leftover Chili, Salad with Paleo Ranch 

Snack Ideas

Jerky

Leftover Protein

Bone Broth

Organic Deli Meat Rollups 

Collagen or Beef-Isolate Protein Powder in Coconut Milk

Olives

Avocado

Coconut Yogurt

Goat’s Milk Kefir

Pickled Cucumber

Sauerkraut

Kale Chips

Toasted Coconut Flakes

Plantain Chips & Guacamole

Carrots & Paleo Ranch

Prosciutto Wrapped Melon

Apple with Coconut Butter

Celery with Sunbutter

 

Lifestyle Boosters
The following recommendations are helpful additions to your nutrition and supplement protocols for improving your thyroid function. Use these diet and lifestyle approaches to keep your thyroid as healthy as possible.

Hydrate

• Drink half your bodyweight in ounces of water daily
• Crucial for cellular function
• Start each day with 12-16 oz. warm lemon water
• Opt for clean, filtered versionsGoldilocks Exercise (Just Right Amount)
• Both too much exercise and too little exercise don’t do a thyroid good. 
• Aim for a mix of aerobic, strength, and power exercises most days of the week
• 3 to 5 days per week
• Incorporate walking, yoga, meditative movement and rest on the “off days”
• Avoid over-exercising, which stresses the thyroid

Boost Immunity Inside & Out

• Take probiotics, prebiotics and eat fermented foods regularly
• Eat a nutrient-dense diet, full of antioxidant-rich, colorful foods
• Clean your air: Use a diffuser with lemon, peppermint, orange and other clean essential oils
• Drink bone broth daily
• Use lemon and lime to flavor your water
• Consider glutathione, curcumin and resveratrol supplementation (in your protocol)
• Get an air purifier for your home living space
• Keep your home and workspace green and clean

Bust Stress

• Stress worsens thyroid function (both mental and physical)
• Stress busting is a non-negotiable part of healing from thyroid conditions
• Incorporate a regular mindfulness practice (yoga, meditation, journaling, qigong)
• Just say “NO” to overfilling your schedule

Reset Your Circadian Rhythm

• Aim to wind down for bed by 10 p.m.
• Sleep 7-9 hours each night
• Avoid screen use at night (at least 2-3 hours before bed)
• Candle down lights at night
• Use natural light as much as possible during the day
• Get 30-60 minutes of sunshine daily
• Limit TV and screen time after work hours to 1-2 hours

Total Detox

• Environmental exposures wreak havoc on thyroid health
• Replace toxic hygiene/beauty supplies with toxic-free products
• Detox people who stress you out (guard your time)
• Go on a news and/or social media fast; or limit your exposures
• Trade in plastics for glassware and stainless steel

Breakup with Dr. Google

• Obsessing over your condition just leaves you more stressed
• Not everything you read is true
• Consult with your healthcare provider before self-diagnosing or treating

Connect

• People who have strong bonds and community with others tend to be healthier overall
• Join a group or meet up of people who share similar interests as you
• Make time for people in your life regularly (coffee dates, lunch or dinner, walks, hang out)

Do Things You Love

• Battling chronic illness can be exhausting
• Make time to do things you love—hobbies, interests, experiences
• Try something new if you don’t know what you love
• Think back to being a kid and what you loved…consider picking back up old interests if you struggle with “what to do”
• Laughter is the best medicine. Watch funny TV shows or videos (not too much), go to comedy shows, hang out with people who make you laugh, 

Supplement Protocol

The following protocol is a 30-60 Day supplement protocol designed to help rebuild a healthy immune system, support thyroid health and decrease inflammation. Remember, this is NOT forever, but a short-term approach to rebuilding a weakened foundation. Please discuss your protocol with your healthcare provider. Thyroid medications and specific-thyroid supplements are not listed here, since every individual’s need will be different, but some supportive thyroid supplements are listed below to discuss with your doctor to find the right fit of thyroid hormones for you if supplements are preferred to medications.

Note: It’s important to remember that since Hashimoto’s is an autoimmune condition, the BEST first line of approach is to support the immune system and gut health BEFORE supporting the thyroid directly. Often times, these measures alone are enough to send the disease into remission. And, as always, remember, you cannot supplement your way out of a poor diet, poor gut health or stressful lifestyle.

Hashimoto’s Supportive Supplements

Extra Virgin Cod Liver Oil

Vitamin C

B-Vitamin Complex

Liposomal Glutathione

Liposomal Curcumin

Digestive Enzymes (as needed)

Gut Lining Support Nutrients (Colostrum, L-Glutamine)

Magnesium

Optional: 

Antihistamine/Immune Boosting Compounds

Iodine (only if hypothyroidism is also significant)

Selenium

Vitamin D

Zinc

Pre-Breakfast

12-16 oz warm lemon water + pinch sea salt

Soil-Based Probiotic

Colostrum 

Breakfast

Apple Cider Vinegar- 1 tbsp in water or 1-2 HCL Tablets

Extra Virgin Cod Liver Oil

Selenium

Liposomal Vitamin C

B-Vitamin Complex

Liposomal Glutathione

Liposomal Curcumin

Digestive Enzymes (as needed)

Lunch

Apple Cider Vinegar- 1 tbsp in water or 1-2 HCL Tablets

Digestive Enzymes (Optional)

Dinner

Apple Cider Vinegar- 1 tbsp in water or1-2 HCL Tablets

Prebiotic Powder (1/2 tsp in water)

Liposomal Glutathione

Liposomal Curcumin

Digestive Enzymes (optional)

Post Dinner

Soil-Based Probiotic x 1

Magnesium Glycinate

Gut-Support Nutrients (like L-Glutamine, Cat’s Claw, Garlic, Olive, Aloe, Chlorophyll)

Supplement Guide

All you need to know about your supplements. 

B-Vitamin Complex. Supply your body with essential “energy boosting” and metabolic boosting vitamins.  B-Vitamins also control immune function, hormones, mood, sleep, nerves, circulation, and digestion. When you are low in B-Vitamins, especially B12, your white blood cell count is lowered, which weakens your immune system and makes it more likely for your body to attack your own cells. Recommendation: 1 dose methylated B-Vitamin Complex/daily. 

Cod Liver Oil OR Wild Salmon Oil. Contains EPA/DHA fatty acids–anti-inflammatory nutrients to boost overall body function and decrease chronic inflammation. Also contains Vitamin A & D, fat soluble vitamins that are essential for all cellular function and absorbing your healthy fats in the first place. Recommendation: Fermented Cod Liver Oil (Green Pastures, Rosita), Wild Salmon Oil (Vital Choice), 1 tsp/day if not consuming 12-16 oz. wild caught fatty fish every week. 

Colostrum. Colostrum contains proteins, carbohydrates, fats, vitamins, minerals, and proteins that fight off bacteria, heal intestinal permeability (leaky gut). Recommendation: Tegricel Colostrum by Designs for Health or Pro-Serum Colostrum, 1 dose/day.

Curcumin. Curcumin is the active ingredient in the spice turmeric, associated with powerful anti-inflammatory and antioxidative properties. However, the curcumin content of turmeric is not that high. Works to fight inflammation in the body and enhance your natural immune response.  Recommendation: 1 tsp/day, liposomal form. 

Digestive Enzymes. Like the naturally found enzymes in your gut that are often deficient in individuals with gut and immunity related problems. Help support digestion in your intestinal tract. .  Recommendation: Digest (Transformation Enzymes); Digestzymes (Designs for Health); 1-2 capsules with meals (may stir in powder). 

Glutathione. A powerful antioxidant that is a powerful weapon for those suffering from immune dysfunction. Glutathione benefits the body’s detoxification system in three ways: (1) neutralizing free radicals, (2) assisting and strengthening the liver, and (3) recycling other antioxidants.Glutathione ultimately helps to decongest and detoxify the body. Restoring and maintaining healthy levels of glutathione can help to hasten the immune healing process by gathering the dangerous free radicals and stored toxins and releasing them into the bloodstream so that the liver can then do its job. Recommendation: Liposomal glutathione by Numedica or Designs for Health. 

Gut Support Nutrients. Herbs and amino acids that strengthen the integrity of the gut lining and fight off “leaky gut.” Names to look for include: L-Glutamine, Berberine, Cat’s Claw, Japanese Knotweed, Garlic or Allicin, Aloe, Chlorophyll, Sarsaparilla, Slippery Elm, Dandelion Recommendation: 1 dose each day; GI Revive by Designs for Health, Advanced Biotic or Gut Balance by Vital Plan, Enteromend by Thorne. 

Hydrochloric Acid + Betaine/Pepsin (HCL). Boosts stomach acid, similar to your natural stomach acid to promote good digestion and nutrient absorption. Recommendation: 1-2 tablets with meals, 200-600 mg. Look for Betaine + Pepsin in your formulas. (Do not chew and do not take if pregnant, taking PPI’s, corticosteroids, including NSAIDS. Use apple cider vinegar in water instead).

Iodine. Iodine is critical for thyroid function. It forms the backbone of thyroid hormone, and deficiency of iodine is known to cause both hypothyroidism and goiter, which is the swelling of the thyroid gland. However, be warned: Supplementation with iodine, particularly for people with Hashimoto’s only (not hypothyroidism) may further exacerbate symptoms, especially if you are deficient in Selenium (iodine needs selenium to work properly). Iodine supplementation is not recommended initially (unless iodine deficiency is indicated via a hair test or 24 hour urine test, and you are supplementing with selenium). Recommendation: Instead of supplementing with iodine first, aim to eat sea vegetables like kelp or kombu or kome or dolce or fish heads, fish like cod, shrimp, and tuna, grass-fed dairy products (after 30-60 days) and iodized sea salt for balance in our diet. If foods exacerbate symptoms, then avoid foods as well until selenium needs are first addressed.

Magnesium Glycinate. Important for immune function and a mineral most people are chronically low in due to high levels of stress and poor quality diets. Magnesium deficiency has been shown to cause an increased production of proinflammatory cytokines, which raise your overall level of inflammation, contributing to autoimmunity. Recommendation: 1 dose magnesium glycerinate at bed time. Aim for 400 – 800 mg/daily from a combination of food and supplements is an optimal range to shoot for. Since most people get less than 250-300 mg/d in their food, a dose of 400 – 600 mg/d in supplement form is safe for most. 

Natural Antihistamines & Immune Boosting Nutrients (Optional). Dysbiotic flora, environmental toxins and allergens and overgrown bacteria can all cause autoimmune symptoms and immune flares. Since 80% of your immune system is in your gut, a weakened gut leads to a weakened immune system. Natural antihistamines and immune boosting compounds, like Quercetin, Stinging Nettle, Green Tea Extact, Ginger, Astragalus, Maitake mushroom, Pine Bark Extract, NAC, help strengthen immune cell function and improve histamine tolerance and immune response. Recommendation: Determine if you have “Th1 or Th2 dominance” with your doctor for to find your optimal formula; Dose would be 1 dose, 1 to 2 times per day; Try D-Hist by Orthomolecular, Th1 &/or Th2 by Pure Encapsulations, or Histoplex by Biotics Research. 

Prebiotics. Fiber to help your probiotics “stick” in your gut. Prebiotics are like “food” for your probiotics, and help support regular bowel and elimination habits in your body. Recommendation: Partially Hydrolyzed Guar Gum, Citrus Pectin, Glucomannan. ½-1 tsp. In water, once per day with food. 

Selenium. A little known mineral that it is essential for regulating excessive immune responses and chronic inflammation in autoimmune diseases. Selenium is also  crucial for proper thyroid function. In fact, studies have shown that Hashimoto’s patients who increased their selenium intake were able to decrease their thyroid antibodies by nearly 64%. However, be warned: in the context of low iodine status may actually aggravate hypothyroidism. If you are unsure of your iodine levels, it is best to first focus on getting selenium from foods and seeing if lifestyle and diet measures first improve your thyroid health. Recommendation: Eat selenium rich foods such as: brazil nuts, crimini mushrooms, cod, shrimp, tuna, halibut, salmon, scallops, chicken, eggs, shiitake mushrooms, lamb, and turkey; If you find yourself hitting a wall after 30-60 days of lifestyle changes first, or you test your iodine and have adequate levels, consider supplementing 200 mcg/day. 

Soil-Based Probiotic. Upwards of 90% of probiotics on shelves do not contain the probiotics they claim. Many formulas are also packed with lactic acid bacteria–the types found naturally in fermented foods (the best sources), and the types that most people typically have more of in their gut already. Soil based formulas mimic the healthy gut bacteria found in nutrient-rich soil hundreds and thousands of years ago, and are the most shelf-stable of most probiotics in order to ensure you get what you pay for.  Recommendation: Megaspore Biotic or Primal Probiotic; 1 dose in the morning, 1 in the evening. 

Vitamin C. The ultimate “immune boosting” nutrient, vitamin C gives your body the extra “umph” it needs to fend off disease. Vitamin C is required for use of collagen and protein metabolism; it also functions as an antioxidant, and strengthens our immune system to prevent infections, colds, the flu and all sorts of oxidative stress. Recommendation: 500 mg Liposomal Vitamin C daily. 

Vitamin D. Vitamin D is an essential fat soluble vitamin for a number of physiological processes including: Promoting calcium absorption in the gut; Maintaining calcium and phosphate levels in the blood; Regulating cell growth, neuromuscular and immune function.

Vitamin D can be obtained from three sources: food, ultraviolet light (sun and UV lamps), and supplements. Supplementation should only be considered if 25(OH) Vitamin D blood levels are below the recommended 35 ng/mL. In addition, PTH (parathyroid hormone levels) should be considered to determine whether or not supplements are appropriate for you. Use the following table as a reference for how to treat and supplement for optimal Vitamin D levels. (Note: EVCLO=extra virgin cod liver oil)

Zinc. Affects multiple aspects of your immune system, including your skin barrier and gene regulation within white blood cell. Zinc is crucial for the production of white blood cells (immune boosting cells) and studies show that people with zinc deficiency are more susceptible to pathogens

Sample Daily Schedule: Immune Boosting Protocol

Morning Routine

• Drink 16 oz. fresh clean lemon water
• Add 1 tbsp apple cider vinegar to a shot glass of water to take your morning supplements
• Stretch or move your body-5-10 minutes (sun salutations, yoga poses, squats, pushups, something to wake up)
• Put something good in your mindset—a podcast, devotional, meditation, prayer
• Set an intention (goal) for the day, and define your TOP 3 priorities (to-dos you want to accomplish)

During the Day

• Eat real, nourishing whole foods
• Follow supplement protocol
• Take breaks from screens and sitting every 60 minutes (5-10 minutes to walk, stretch)
• Move your body (incorporate a variety of fitness, like walking, strength, aerobic and mobility; aim for 30-60 minutes most days)

Evening Routine

• Drink herbal tea, like ginger or dandelion. Add in L-Glutamine, colostrum, and/or collagen. 
• Shut off screens 1-2 hours before bed to “candle down”
• Eat 2-3 hours at least before bed
• Pray, reflect, meditate and/or stretch

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