[Newsletter] The Smartest Coach in the Room

The thyroid-metabolism connection Every Saturday, The Smartest Coach in the Room delivers helpful takeaways on the hottest nutrition and health topics and the world’s most effective coaching techniques. (Did some amazing friend forward this to you? [Subscribe here]( Thyroid bumming you out? “It’s my thyroid!” say many people struggling to lose weight. (And yes, it’s a legit struggle.) You’ve probably heard that low thyroid can contribute to slow metabolism. But what does that mean, exactly, and more importantly: What can you do about it? Stick with us for the next 90 seconds, and we’ll give you the so-abbreviated-I-can-read-it-on-the-toilet version. Start your timer… now! First, a buzzkill for the XX chromosomes out there: Hypothyroidism—a.k.a. low thyroid—is way more prevalent in women than men. And it’s no fun: Along with a host of difficult symptoms—fatigue, low mood, constipation, dry skin, fertility issues—a low-functioning thyroid can slow metabolic rate, making it easier to gain weight (and harder to lose it). In fact, research suggests people with mild to moderate hypothyroidism may experience a metabolic slow down of 140 to 360 calories a day. As if weight loss wasn’t already a pain in the glands. However, that doesn’t mean a person with hypothyroidism should double-down on restriction, willpower, and strenuous gym labor. That often fails. Here’s what to do instead. (And btw, this is a good process for anyone looking to lose weight.) ✅ Nail the basics. Many people with hypothyroidism want to start with fairly intense and specific dietary changes they’ve read about on the internet. Like most, those with hypothyroidism typically benefit more from simpler strategies, done with high consistency: Emphasize minimally-processed foods, get regular physical activity, prioritize sleep, and eat slowly and mindfully. (If these sound too basic, consider how many people you know that are doing ALL of these things, consistently.) ✅ Target specific nutrition issues. Several deficiencies can contribute to hypothyroidism, making weight loss—and better health overall—harder. A food diary can give clues about nutrients a person may be missing, and whole foods are a great place to start when attempting to fill those nutritional gaps. Some common deficiencies that contribute to thyroid function include: iodine, iron, selenium, copper, zinc, and tyrosine. ✅ Envision a hopeful future—then take action. Develop a crystal-clear vision of what a healthier you looks like. Then begin embodying it. For example, if the future you sprints up the stairs no sweat, start taking the stairs. Action often drives motivation, not the other way around. Although people with hypothyroidism may have unique biological challenges that make weight loss a little harder, the process for success isn’t so different. Want all the details? Check out the the full article: [Low Thyroid Diet Strategies That Actually Work]( 10-Second Takeaways - Hypothyroidism affects about 5 percent of the global population. It may even be double that, as up to 60 percent of people with thyroid disease go undiagnosed. - Hypothyroidism is about 5 to 8 times more common in women, possibly due to oral contraceptives, hormone replacement therapy, and natural hormonal shifts. - Unmanaged hypothyroidism can increase the risk of high cholesterol and heart problems, nerve damage, and fertility issues. - Those who don’t have success with more basic nutritional approaches might benefit from trying an elimination diet, autoimmune diet, or anti-inflammatory diet. - Certain foods—broccoli, cauliflower, kale, bok choy—contain goitrogens, substances that can compromise thyroid function. The fix: Cook 'em. Heat helps deactivate goitrogens. - Instead of a “goal weight,” aim for your “best weight”: The weight you reach while living the healthiest life that you actually enjoy. Want to learn more about nutrition science and how to use it to help people make healthy eating and lifestyle changes? Check out our [Level 1 Nutrition Coaching Certification](. It combines the science of nutrition with the art of coaching so you can help anyone make evidenced-informed decisions and achieve their most important health and fitness goals. [Become a Certified Nutrition Coach - Join the presale list for the #1 rated PN Level 1 Nutrition Certification]( Take care, Alex --------------------------------------------------------------- Alex Picot-Annand, PN2, Holistic Nutritionist Editorial Director Precision Nutrition Home of the world’s top nutrition coaches --------------------------------------------------------------- What did you think of this email? Precision Nutrition Business Insider's #1 Choice for Nutrition Certifications in 2022 Forbes 2024 Best Health Coach Certification Program --- To view this email as a web page, click [here.]( Precision Nutrition Inc. 18 King Street East, Suite 1400 Toronto, ON, M5C 1C4, Canada Finally, nutrition makes sense. 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