Thyroid Basics

Where to Begin

By: Ginny Mahar

Average read time: 4 minutes

So you’re ready to feel better. Fantastic! Wanting something is the first step in obtaining it and here you are. Welcome to the trail-head of your own personal wellness journey. You’re motivated and ready to begin. But where to start?

We are here to support you on your quest. Your job is to put one foot in front of the other. The steps outlined below are essential gear for your journey, and will ultimately help ensure your success. Also, the FREE content in the Beginner’s Bundle, is designed to give you a starting point, and get your wheels turning. It’s a great resource for anyone, especially those just starting down the thyroid-healing path.

One critical piece of advice as you set out on this path:

Don’t tackle everything at once.

Don’t feel like you have to, and don’t feel like you should. According to Nadia Ahrens, our resident psychotherapist, it won’t work! You will literally overwhelm your nervous system, and go into some version of a fight or flight response if you make too many major life changes at once. Baby steps are the name of the game when it comes to making changes that stick.

Whole health and well-being is a lifelong pursuit, not a quick sprint. You might as well slow down, breathe deep, and notice the beauty along the way. Pay attention to each aspect of your thyroid-loving lifestyle, and celebrate each small victory. Notice them, be mindful, envision success, and set small attainable goals. This is the way to reach the peak, whatever that looks like for you.

While you’re perusing the content, pay attention to that little voice inside. What is it telling you? Is it saying, “I’ve always wanted to try meditation,” or “I have this nagging feeling that dairy is affecting me”? Maybe you feel like the biggest priority right now is finding a new doctor, or finally making time for yourself – for sleep, for a daily walk, for the self-care you so desperately need. Whatever it is, whatever sparks your interest, whatever gut feeling is the strongest, follow that. See where it leads you, and when you do, congratulate yourself. There may be others who are further along the path, but you just took the first (and most difficult) step towards better health. It only gets better from here.

Let’s dive in…

Don’t compare your Chapter 1 to someone else’s Chapter 20.


First, Know What You’re Dealing With

Lesson 1: Get to know your thyroid. Mary Shomon is a thyroid health advocate, and NY Times bestselling author of over a dozen books on thyroid health. She also happens to be our resident thyroid expert here on the Thyroid Refresh™ team. She’s going to show you the ropes. What is it? Where is it? What does it do? What happens when it doesn’t work right? The more you understand your thyroid, the more you’ll be able to help it function optimally.

READ: An Introduction to the Thyroid

Find a Good Doctor

If you haven’t already, finding a good doctor is imperative. If you think of this journey as your personal Everest, remember that almost no one gets to the top without a guide. A good doctor can help you summit that proverbial mountain, advising you on proper ‘foot placement’, risk analysis, and safety.

This critical step in the journey is easier said than done. This topic is a big one, and warrants its own article.

READ: What IS a Good Doctor?

Think About the Way You Eat

When it comes to a thyroid-healthy diet, there is no one-size-fits-all approach. Here at Thyroid Refresh™, we believe that we are all unique, and the right diet is the one that is tailored to your needs. This bio-individual approach to nutrition recognizes our unique sensitivities, genetic makeup, and lifestyle factors. We wish we could tell you exactly what to eat to get better, but those answers are locked within your beautiful, bio-individual body. As a starting point, our resident nutritionist Adrienne Klein (aka The Thyroid Whisperer) put together some general recommendations that can help get you started on the road to thyroid-healthy eating.

READ: Bio-Individual Nutrition: Unlocking Your Unique Thyroid Diet

Move Your Body in the Best Possible Way

If you’re struggling with the weight woes that often accompany thyroid issues, you may have been told by your doctor to eat less and exercise more. Unfortunately, when you have a thyroid condition, it’s not that simple. Movement is highly beneficial for our physical and mental health, but there are some special considerations you need to be aware of when exercising with thyroid problems. Katherine Watkins, our resident transformational health coach, is going to help you understand how to exercise properly with a thyroid and/or adrenal condition, so your hard work is rewarded with positive results.

READ: Exercising with a Thyroid/Adrenal Condition

Healing Happens in the Subconscious Mind

According to our team psychotherapist Nadia Ahrens, much of our healing happens in the subconscious mind. She created this guided meditation to help you relax, unwind, and give your thyroid some healing love and light. This 10-minute self-care break can turn your whole day around. Whether you fancy meditation, breathwork, mindfulness or something else along those lines, these tools are some of the most overlooked and underestimated in your healing toolkit.

WATCH / LISTEN: Healing Blue Light: A Throat Chakra Meditation

Let Yourself Be Supported

It’s amazing what we’re capable of when we have the support we need. That’s one of our favorite mantras here at Thyroid Refresh. We’re big believers in the power of a support system, in asking for help and allowing ourselves to receive it (sometimes that’s the hardest part).

For regular year-round support in the form of a subscription, you can join the Thyroid Refresh Members Club. And when you’re ready to make healthy changes happen, with the help of gamified rewards and the support of teammates, sign up for one of our seasonal THYROID30 wellness adventures. Supporting your journey to wellness is why we’re here!!

We reached out to our dear friend Tiffany Mladinich, who has lived through Hashimoto’s, Epstein Barr Virus, multiple organ failures, and Type 2 diabetes. She is one of the most empowered patients you’ll meet, and that’s why we asked her to share some sisterly advice with those of you taking your first steps.

READ: Taking the First Steps on Your Wellness Journey

We are so glad you’re here, and we want to both applaud and welcome you. We hope this has helped get you inspired and ready to embark on this promising journey of health and hope.



About the Author

Thyroid Refresh Co-founder Ginny Mahar is the mom and recipe blogger formerly known as Hypothyroid Chef. After struggling with the residual symptoms of Hashimoto’s for over four years, she embarked on her own process of adopting a thyroid-specific diet and lifestyle. Within one year, she restored her vitality and lowered her thyroid antibodies by half. Ginny is a passionate advocate of supporting others on their journeys toward better health. She is a Cordon Bleu trained chef, cooking instructor, writer, and entrepreneur.