Category Archives: weight loss
Answers to 5 Common Thyroid Questions
This is a guest post from Dr. Justin Marchegiani who is a cutting edge functional medicine practitioner in the Bay Area. He deals with many issues relating to thyroid dysfunction on daily basis. He specializes in looking for the root cause of health problems not just treating symptoms.
Q: What do you think is causing an explosion of low thyroid cases?
A: A combination of gut infections, auto-immunity, dysbiosis (an imbalance of healthy gut flora), food allergens, nutritional deficiencies, adrenal dysfunction, and toxicity from chemicals and heavy metals.
When dealing with the thyroid it is not a simple solution. In medicine it’s very common to specialize and only focus on one area of the body. So you have a gastroenterologist that only looks a gastrointestinal problems, you have a hepatologists that only looks at liver problems, you have an endocrinologist that only looks at hormonal issues and the list goes on….
The problem with this paradigm is that all systems in the body are connected, sort of like a spider web, requiring a background in all of the above areas. If you have instability on one side of the web, it inevitably affects the entire web. So the goal is to look at the body holistically and support systems that are not functioning optimally.
We know that having a healthy balance of beneficial bacteria in the gastrointestinal tract is important in activating thyroid hormone. Almost 20% of thyroid hormone is converted from T4 to T3 via the sulfatase enzyme which is present in healthy guts. Eating healthy fermented foods along with addressing gut infections, food allergens and an overabundance of sugar and carbohydrate in the diet can help resolve this issue.
The liver is responsible for almost 60% of thyroid hormone conversion from T4 (inactive) to T3 (active hormone). Addressing toxicities that overburden the liver is essential for allowing the liver to maximize thyroid hormone conversion. Various chemicals from pesticides, hormones in food, birth control pills and toxic skin care or hygienic products provide a significant burden on our liver and detoxification pathways.
Below is a picture that provides a summary of the above information:
Q: Which tests should people ask for at the doctor?
- TSH
- T4: total and free
- T3: total and free
- Thyroglobulin
- Reverse T3
- T3 uptake
- TPO and TG antibodies
A: Conventional medical doctors typically only look at TSH and T4 (if you are lucky), all other tests are usually irrelevant because they do not change the treatment protocol in the conventional paradigm they work under. Your typically medical doctor is looking to see if the TSH is in an abnormal range usually ranging from 0.45 to 4.5 (some labs ranges are even wider). When the TSH is elevated it signifies hypo-thyroidsm (low thyroid) while a low TSH signifies hyper-thyroidism. The range I believe to be the most sensitive is the one supported by the National Endocrine Society which is a TSH level between 1.8-3.0.
The majority of patients treated are found to be hypo-thyroid and are prescribed only synthroid or levothyroxine (synthetic T4). Labs are usually run 1 to 2 per year to tweak medication without delving any deeper in to the problem. After hearing about all of the underlying drivers of thyroid dysfunction it’s easy to see why the conventional medical paradigm doesn’t even come close to addressing the underlying cause of the thyroid dysfunction in the first place.
Did you know that 90% of all thyroid conditions stem from an underlying cause of auto-immunity? Essentially the immune system is producing various antibodies that attack the thyroid tissue. Thyroid Peroxidase Ab (TPO), and Thyroglobulin Ab (TG) are produced in Hashimotos Thyroiditis which is an auto-immune condition that causes hypothyroid function over time. Thyroid Stimulating Immunglobin Ab (TSI) is produced in Graves Disease, an auto-immune condition that causes hyperthyroid function.
At a minimum it is important to at least ask your doctor to run TPO and TG antibodies to see if your thyroid condition is auto-immune in nature. Most medical doctors resist running these antibodies because it doesn’t change conventional protocol. From a functional medicine paradigm it’s important to know if you are auto-immune because it changes the overall approach to how the thyroid is treated. Any time any auto-immune condition is present the focus needs to more on the immune system and the gut and less on the thyroid or injured gland.
I also recommend running T4: total and free T3: total and free, thyroglobulin, reverse T3, and T3 uptake. It’s important to assess the body’s ability to convert T4 (inactive thyroid hormone) to T3 (active thyroid hormone). Any time we see a normal level of T4 followed by a low level of T3 we know there is a conversion issue. On a conventional thyroid test T3 would never be assessed and you would probably slip through the cracks of the medical system with an undiagnosed hypothyroid condition.
There are many factors that can cause decreased conversion of T4 to T3 such as nutrient deficiencies (zinc, magnesium, b12, selenium and calcium), low stomach acid, infections (H-pylori), low or high adrenal function (test with a salivary panel), and various anemia’s.
Reverse T3 is an important marker because it assesses overall stress in the body. When the body is over stressed T3 is converted to RT3 to essentially act as the brakes on the overall metabolism. A few factors that tend to drive conversion are adrenal stress, food allergens, lack of sleep, gut health, emotional stress and low calorie diets. Everything the body does is for a reason and the more you listen to your body’s whispers the less you will have to endure its cries.
Birth control pills can increase thyro-binding globulin which can affect thyroid hormone’s ability to bind to its receptor site. That is why one of the common side effects of birth control pills is weight gain. Assessing thyro-binding globulin as well as Free T3 can be a good marker to assess this problem.
Q: What are some of the overlooked thyroid symptoms ?
A: There are many thyroid symptoms that go overlooked. You have the typical thyroid symptoms that include weight gain, cold extremities and fatigue which are usually the first symptoms noticed by someone with a thyroid issue. Thinning of the outside of the eye brow as well as hair loss are common symptoms also seen with thyroid dysfunction too.
Constipation is a common symptom never associated with a thyroid problem. Many people are unable to have at least a one a day bowel movement, which can be caused by a low thyroid. When your transit time is abnormal it can cause auto-intoxication, this is when your body starts to reabsorb toxins from the stool. This then causes more stress on the liver which can then causes a vicious cycle of even more thyroid dysfunction over time.
High cholesterol can also be caused by low thyroid function. Before anyone goes on a statin, the first thing that should be done is a full thyroid work up. Cholesterol is the raw material for all of our hormones in our body. If our ability to metabolize and use cholesterol effectively is impaired because of low thyroid function, an elevation in cholesterol can occur.
Q: What is the biggest mistake most people make when trying to normalize thyroid function?
A: One of the biggest mistakes people make when trying to treat a thyroid issue is not ordering a complete thyroid test. It’s really easy for anyone who feels tired or sees their hair fall out to start purchasing every thyroid supplement known to man.
If you have an auto-immune condition using supplemental iodine can actually make the problem worse. This is a very controversial topic in natural medicine but there is a great body of evidence showing if you have an active auto-immune condition you should avoid iodine at least initially. Iodine can be a powerful supplement when used properly, but you need to be evaluated first to see if you are a good candidate to begin with.
Supplements can be an important part to help accelerate healing but you need to evaluate what the underlying cause of your thyroid dysfunction is in the first place. Once you figure out what thyroid pattern you have, supplements can used more appropriately along with diet and lifestyle changes to help accelerate healing.
A small amount of people may need thyroid hormone due to long term destruction of their thyroid gland. These patients tend to do better on a natural thyroid hormone product like “Nature Throid.” This product has a natural spectrum of T4, T3, T2, T1 and calcitonin. Other natural thyroid support like Armour is similar, but contain gluten fillers and dyes that could irritate someone with an auto-immune thyroid.
It’s my belief; if you address the above issues first, you can avoid having to use thyroid hormone most of the time.
Q: What are the top 3 things people can do to improve their thyroid health?
The first thing people can do to help improve their thyroid function is improve their diet and the quality of food they consume. I am a huge fan of a paleolithic style of eating that involves consuming organic nutrients dense whole foods, avoiding foods high in toxins and gut irritating compounds. This style of eating is based off of strong anthropological evidence and is essentially the way are genetics are hardwired. Eating the Standard American Diet (SAD) consisting of toxic, nutrient poor foods will increase your levels of systemic inflammation and also make it virtually impossible to improve your thyroid function.
Eating high quality whole foods primarily consisting of organic free range meat and carbohydrate (from non-starchy and or starchy sources) every 3-5 hours is important for stabilizing blood sugar. Blood sugar imbalances can be a major stress on the adrenal glands and skipping meals and eating poorly at meals can lead to adrenal fatigue and thyroid dysfunction over time. It’s important to watch how much carbohydrate you are consuming, if you are overweight I recommend getting at least 3 times more of your carbohydrate from non-starchy vegetable sources over fruit and starchy carbohydrates.
Finding a functional medicine doctor or holistic nutritionist you can work with that has experience running lab tests, assisting with diet/lifestyle changes and can put together a supplement program to help improve your thyroid function is very important. It is difficult for even the most healthy savvy individuals to deal with these issues by themselves. It’s always good to at least consult with an expert in this area to make sure there’s nothing your missing that could be preventing you from experiencing optimal health.
Want some help with your thyroid ?
Any questions please email Office@JustInHealth.com or call my office at (408) 217-2391.
You can learn more about Dr. Justin here.
Are you ready to take the first step to improve your thyroid health?
Get this great E-book that has over 90 grain free recipes to get started on a healthy lifestyle!
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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8 Things to Look For in a Detox, Cleanse, or Weight Loss Plan
Use some of these important markers to determine if a weight loss plan is the right cleanse or detox for you.
1. Do you get to eat real food?
If the diet plan you are looking at is full of packaged bars and shakes then chances are it is not the real deal. Most shakes and bars are full of rancid over processed soy and whey, and sweetened with GMO corn or beets. Your body may have the opposite reaction of what you are looking for and even gain weight from the stress these altered foods put on your system.
2. Do you get to eat regular meals?
In most people skipping meals causes a major cortisol spikes and blood sugar dips. The body tends to eat it’s own lean muscle if it when people are in a starvation mode so the weight people lose will be the wrong kind. There is nothing more alarming to your system than starving to death, so don’t make the mistake of skipping meals to lose weight. Your body will put on the breaks on weight loss to keep you what it perceives as a mortal danger (starving).
*Note: Once you have been on a good program for a while it is okay to skip a meal now and then once your body has adjusted to being a fat burner, but this takes several weeks to achieve.
3. Is the diet sustainable?
Is the plan you are looking at something you can stick with for many years through traveling and all the ups and downs life throws at you? Can you go out to eat and still do it? Can you get together with friends and family and stick with the plan? Will it give you the energy you need for you to still workout and be active?
4. Does it offer variety?
Are there a million combinations of foods that you can eat and be full and happy? Can you make hundreds of different meals with unique flavors from different ethnic cuisines and never get bored? Are there hundreds of free tasty recipes you can use online to support your program?
5. Does it remove common food allergens?
Chronic disease has it’s roots in vitamin and mineral deficiencies which is often caused by foods that create chronic intestinal inflammation making us unable to absorb the nutrients from our food. A good diet plan will minimize these foods to allow the gut to heal creating a space where the body can rejuvenate itself. When we remove the inflammatory foods and fill our bellies with the right fuel amazing changes happen: such as muscle building, less fatigue, and weight loss.
6. Is there a realistic exercise component?
Feeling like you have to go from the couch to running a marathon can be daunting, also unhealthy and unnecessary. Some of the stuff you see on the web where people are climbing ropes and picking up a 300 lb bars over their heads can also make it seem impossible to get started. It is a good idea to exercise but in a manageable way. Spending hours on the treadmill or doing possibly dangerous exercise is not right for the beginner. You want to look for a program that ramps up slowly and offers exercises you can do at home or outside without expensive memberships or equipment.
7. Is the food nutrient dense?
Many times sugar and carb cravings are signals your body is crying our for minerals and vitamins but the wires get crossed along with the message. What our body really wants is nutrient dense traditional foods like our great grandmothers ate, not store bought fat-free boxed crap. In order to satisfy those cravings we have to change the nutritional information we are providing with each bite. Without nutrient dense traditional foods like our ancestors are the likelihood of long term success is minimal to none.
8. Does the plan support your blood sugar?
Without a normalized blood sugar in a healthy range we will feel moody, angry and tired (about 80-120 mg/dl). When we feel crappy it is more likely we are going to binge on junk food in an attempt to make us feel better. A plan that does not support an even blood sugar will also create insulin resistance which over can create diabetes, a condition now affecting 100 millions Americans! Many liquid only diets and juice fasts do not support this stable blood sugar. Even diets with 6 meals and lots of complex carbs will spike the blood sugar up over 200 mg/dl several times a day which will wear out the pancreas and create diabetes.
Bonus Tip:
Does the plan offer support?
In many programs you are on your own and have no support. It is important to create community so you don’t feel alone so you can stay motivated. There are millions of other people doing what you are doing. Tap into Facebook groups, Meetup.com, online forums or find a coach who can hold you accountable.
Are you ready to get fit the right way?
Two Options: Get healthy plans that will fit every budget:
Guess what me and my friend Mary have cooked up to help you get the body of your dreams in 2013?!
January JumpStart Body/Lifestyle Makeover
Brought to you by Mary Vance, NC and Caitlin Weeks, NC (aka: Grass Fed Girl)
Begins Wednesday January 8, 2013 at 7pm PST
Are you ready for a fresh start?
Join nutrition consultants Mary & Caitlin for this virtual 3-class workshop series to help you jumpstart weight loss and make over body and lifestyle so you can reach your wellness goals in 2013!
We have designed this workshop with a holistic focus to help you lose weight, break sugar/carb cravings, reduce stress, exercise properly (hint: we don’t want you out there pounding the pavement for hours every day!), sleep like a baby, and eat delicious REAL food.
No fads, no fasting, no funny stuff. Learn the foods you should be eating to boost energy, lose weight and thrive.
Here is what you’ll get:
3 hour-long group tele-seminars (so you can attend by phone from anywhere in the world) hosted by certified nutritionists.
Class 1 will give you all the details you need to know to kick off your
jumpstart: what to eat and what to ditch and our top tips to stay on track.
Class 2 covers the lifestyle factors you must have in place to be healthy and reduce sugar cravings. Plus, the best types of exercise for health and weight loss.
Class 3 will give you all the tips you need to make your awesome results stick. AND you’ll get a manual filled with all the information we cover + tips and easy recipes AND a customized workout plan designed by personal trainer Caitlin Weeks.
PLUS you’ll have access to your nutritionists throughout the program so you can ask us your questions. We’ll set up a forum where everyone can share recipes, tips, and talk about fun wellness topics.
The best part? You get all this for $97!
Class dates:
Wednesday evenings at 7pm PST
January 9, 16, and 23
Join from your home or office by phone from anywhere.
Sign up now to secure your spot!
Registration is limited so we can give everyone personalized attention.
- Very nutrient dense
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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Breaking the Weight Loss Plateau Podcast
Listen to the show with I tunes
Listen to the show without I tunes
Make sure and subscribe to Beverly’s show on I tunes
Also make sure to like her facebook page
Make sure and leave her a review in Itunes to help more people find the show to start their own healing journey.
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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Cut Protein and Add More Fat To Lose Weight?
The following is an excerpt from my latest article on Carbsmart.com
Add more fat for weight loss
Lately the interwebs have been buzzing with Jimmy Moore’s summer 2012 weight loss success after tweaking his macronutrient ratios. I have been on the edge of my seat waiting to see how he did it. He is basing his new refined low carb diet on the advice from the great book The Art and Science of Low Carb Performance by Dr. Phinney and Dr. Volek.
Just like Jimmy, many long time low carbers and nutrition enthusiasts have tried various methods – thyroid/adrenal protocols, parasite cleanses, homeopathy, HCG diets, colonics/enema’s, Leptin resets, green juices, bone broth diets, probiotics, meditation, EFT, positive thinking, HITT training, Slow Burn, Crossfit – you name it. We can all relate to his struggle of “doing everything right” but not losing weight. Maybe Jimmy Moore, Dr. Phinney and Dr. Volek have found the missing link to the low carb weight loss puzzle: restricting protein? Jimmy’s success in losing weight has given us all hope that if he can do it, maybe we can also bust through our own personal plateaus. Read the rest of the article here.
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
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6 Tips for Avoiding Holiday Weight Gain
This following is a guest post from my friend Mary Vance who is a fellow nutritionist and blogger:
Is this a time of temptation for you?
It’s been said that the average adult gains over five pounds over the holiday season, but more recent studies say holiday weight gain is as little as one pound. Either way, we all tend to indulge a bit more than usual, so I’ve come up with some tips to help you stay on track til the new year (when everyone hits the gym!).
1) Up the Alkalinity: Sugary indulgences and too much booze make a body acidic, and an acidic body is more prone to inflammation, pain, and degenerative conditions. To restore alkalinity, drink an 8 ounce glass of hot water with the juice from a 1/2 a lemon. You can also add a teaspoon of cayenne pepper to help rev up your metabolism and strengthen immunity. This is especially good if you stayed out too late and are hungover, as this drink is cleansing for the liver. Don’t hit the coffee too hard–it’s very acidic. Stick to green tea or coconut water (both good for hangovers!)
2) Enjoy a protein rich breakfast within an hour of waking. This means exclude cereals, oatmeal, pastries, and bread products, all of which break down into sugar and are low in protein, leading to a crash and sugar cravings later. Try an egg-veggie scramble or chicken apple sausage with spinach (both ready in 10 minutes).
3) Chew your food slowly and eat mindfully! It’s easy to pop handfuls of treats during the day when the candy dish overfloweth, but ask yourself if you really want that third truffle, and slowly enjoy the treats you do indulge in.
Concentrate on chewing each bite of food 30 times. Mindful eating is one of the most powerful ways to enjoy and absorb nutrients from food.
4) Are you Thirsty? When you are under the urge to overeat or indulge in unhealthy snacking, make yourself a cup of green or herbal tea or drink a glass of water. We often mistaken thirst for hunger.
5) Get plenty of probiotic foods. My fave is raw kraut. Or take a probiotic supplement to keep your internal terrain balanced and healthy. Probiotics feed the good bacteria in your digestive tract, enhance digestion, combat bad yeast that contribute to sugar cravings, and boost immunity.
6) Think before you drink: While alcoholic beverages add to the celebratory nature of the holidays, they pack a lot of calories without nutrients, cause cellular damage, and lead to overeating. Cut down on alcohol consumption by drinking a glass of water after each alcoholic drink you imbibe. Good choices are champagne, red wine, or vodka/club soda. Try not to exceed two drinks. See the best choices here.
Prevent party pig-out: DON’T ARRIVE AT PARTY HUNGRY
Avoid refined foods like gluten & sugar which trigger cravings before events. Include fiber, protein, and good fats like butter, coconut oil, or olive oil in every meal to help you feel full. It’s the refined foods like pretzels that make you hungry. Survey the entire food spread first, then choose a few things that you really want–avoid the breaded, fried, or gluten-based foods and stick to the protein-based apps like shrimp, eggs, salmon, or meatballs.
Need More Support?
Don't let the holiday treats tempt you!
Guess what me and my friend Mary have cooked up to help you get the body of your dreams in 2013?!
January JumpStart Body/Lifestyle Makeover
Brought to you by Mary Vance, NC and Caitlin Weeks, NC (aka: Grass Fed Girl)
Begins Wednesday January 8, 2013 at 7pm PST
Are you ready for a fresh start?
Join nutrition consultants Mary & Caitlin for this virtual 3-class workshop series to help you jumpstart weight loss and make over body and lifestyle so you can reach your wellness goals in 2013!
We have designed this workshop with a holistic focus to help you lose weight, break sugar/carb cravings, reduce stress, exercise properly (hint: we don’t want you out there pounding the pavement for hours every day!), sleep like a baby, and eat delicious REAL food.
No fads, no fasting, no funny stuff. Learn the foods you should be eating to boost energy, lose weight and thrive.
Here is what you’ll get:
3 hour-long group tele-seminars (so you can attend by phone from anywhere in the world) hosted by certified nutritionists. (They will be recorded in case you miss a call)
Class 1 will give you all the details you need to know to kick off your
jumpstart: what to eat and what to ditch and our top tips to stay on track.
Class 2 covers the lifestyle factors you must have in place to be healthy and reduce sugar cravings. Plus, the best types of exercise for health and weight loss.
Class 3 will give you all the tips you need to make your awesome results
stick. AND you’ll get a manual filled with all the information we cover + tips and easy recipes AND a customized workout plan designed by personal trainer Caitlin Weeks.
PLUS you’ll have access to your nutritionists throughout the program so you can ask us your questions. We’ll set up a forum where everyone can share recipes, tips, and talk about fun wellness topics.
The best part? You get all this for $97!
Class dates:
Wednesday evenings at 7pm PST
January 9, 16, and 23
Join from your home or office by phone from anywhere.
Sign up now to secure your spot!
Registration is limited so we can give everyone personalized attention.
Questions or inquiries?
Call (415) 786-7938 for Mary info@maryvancenc.com
(415) 624-5121 for Caitlin caitlintweeks@gmail.com
Caitlin Weeks
Caitlin Weeks, BA, Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and NASM Certified Personal Trainer is a San Francisco based Holistic Nutritionist serving clients locally and beyond (US & international) via phone and Skype consultations. Since 2001 Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle over Hashimoto’s Thyroiditis by managing stress and using a paleo diet. She is committed to educating others about the benefits of traditional foods and efficient exercise. She writes weekly articles about health and nutrition on her blog: www.grassfedgirl.com
Follow Me:
