Thyroid Hormone Optimization · expenditure and potentially more significant weight and fat loss....

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THYROID HORMONE OPTIMIZATION

With regards to losing weight, having a fully functioning metabolism is essential if you’re hoping to have an e�icient and e�ective diet. This all starts with thyroid hormones, how they’re produced and how you can properly manipulate them.

Thyroid hormones are tightly integrated into how each cell in your body metabolizes and produces energy. Further, thyroid hormones also play a role in the genesis of organelles like mitochondria, which have the purpose of metabolizing fat for energy.

Unfortunately, thyroid hormones o�en decline as we age, making weight management di�icult and weight loss seemingly impossible, especially around the menopause,.

In this concise book, I’ll discuss the ins and outs of thyroid hormones so that you understand why they are so important and, of course, how to optimize them.


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The Thyroid is an endocrine gland, meaning that it secretes hormones that travel throughout the body, influencing the actions of organs and other tissue. However, its role in health is far more crucial than merely a�ecting your metabolic rate. Thyroid hormones control how our body functions and helps us avoid metabolic dysfunction.

Since thyroid hormones are so integral to how each cell in the body functions, optimizing thyroid output and function is of the utmost importance for having prime health.

Regarding thyroid health, people are categorized according to thyroid hormone status. Hypothyroidism is a state when thyroid hormone is low, which is o�en associated with reduced energy expenditure, decreased metabolic rate, sluggishness, weight gain and even excess fat gain (1).

Hyperthyroidism, on the other hand, produces the opposite e�ect. Individuals with this thyroid status o�en experience weight loss, lack of hunger, irritability and high energy levels. While that might sound advantageous, it can lead to significant issues, similar to those observed with chronic stress (1).

THYROID HORMONES


When considering thyroid hormones, you should know that there are two di�erent forms of thyroid hormone known as T3 (triiodothyronine) and T4 (thyroxine). Further, it's important to remember that they have various functions. T4 is mostly inactive regarding stimulating the body. Once produced and released, T4 is converted into T3, which can then influence the body (2).

But first, let’s dive into the entire process of how thyroid hormones are produced and influence the body.

The process begins in the brain within a region known as the hypothalamus. The hypothalamus produces a substance known as Thyrotropin Releasing Hormone (TRH). Once released, TRH travels to another part of the brain, known as the pituitary gland. There, the pituitary gland produces Thyroid Stimulating Hormone (TSH).

TSH then binds to a receptor on the thyroid, which releases T4. T4 is converted to the active thyroid hormone, T3.

Interestingly, this production of thyroid hormones influences future production. When thyroid hormone levels are normal, this produces a negative feedback loop. The T3 travels to the hypothalamus where this whole process began and inhibits production of new TRH. This process is how the body regulates the amount of hormone available, so you avoid symptoms of hyper or hypothyroidism.

HOW THYROID HORMONES ARE PRODUCED



Once produced, thyroid hormones influence a part of our body known as the sympathetic nervous system. This is a collaboration of many di�erent hormones and organs that control systems like energy expenditure and fat loss. Typically, when activation of the sympathetic nervous system occurs, the results are, among others, a higher resting metabolic rate, higher energy expenditure and potentially more significant weight and fat loss.

As you can probably tell, thyroid hormones play a significant role in how the body expends energy, which means they play an integral role in body weight and composition.



Now that you understand how thyroid hormones are produced and regulated, let's dive into some of e�ects thyroid hormones have on the body.

Thyroid hormones positively influence energy expenditure in multiple ways. Based on the current evidence, thyroid hormones seem to act on cells to directly increase energy production and energy usage (3, 4).

First, thyroid hormone seems to stimulate the process known as mitochondrial biogenesis. Mitochondria are organelles within cells, which metabolize fat for energy. Having higher numbers of them means that the body has a higher possibility of oxidizing or burning fat (5).

Second, thyroid hormone also stimulates the process of lipolysis or the freeing of fatty acids from adipose tissue into circulation. It seems that thyroid hormone sensitizes receptors on fat cells to catecholamines. Catecholamines are hormones, activated by the sympathetic nervous system, which attach to fat cells allowing them to release contents into the blood for oxidation (6).

Lastly, thyroid hormone helps to finish this cycle by increasing the activity of a particular enzyme known as CPT-1. CPT-1 activation is the rate-limiting step in fat metabolism. Since these fatty acids can’t di�use into the mitochondria, they need something to transfer them into the organelle for metabolism.

That's where CPT-1 comes in, as it acts as a transport vessel, shuttling fatty acids into the mitochondria for metabolism. Since thyroid hormone helps to increase activity of CPT-1, this, in turn, increases the amount of fat that can be metabolized (7, 8)."”

HOW THYROID HORMONES INFLUENCE THE BODY



Iodine Deficiency

Iodine deficiency is one of the primary reasons behind thyroid hormone deficiency. The reason for this is that when iodine is consumed, cells within the thyroid absorb it, for it to then be converted to thyroid hormone.

Typically, however, this is only of concern in underdeveloped countries, where many of the products common in western society, such as iodized salt, are not readily available (9).

However, when iodine is not regularly consumed, it results in not only reductions of thyroid function but also the possibility of developing a goiter or the enlargement of the thyroid gland.

If you believe that iodine deficiency may be a potential area of concern for you, I suggest considering taking, in appropriate doses, an iodine containing supplement. Typically, the suggested dosage is around 150 mcg (micrograms) per day, taken alongside a meal.

THYROID HORMONE INFLUENCERS ANDHOW TO MANAGE THEM



Calorie Intake

One of the more realistic reasons that thyroid hormones may be low is chronic, calorie restriction.

Thyroid hormones and your metabolism are tightly integrated, as we've touched on already. When calories are chronically reduced, this encourages the body to become more e�icient, by reducing energy expenditure.

The reason for this is that, for survival, the body needs to adapt to calorie restriction, relative the body’s requirements. If energy demands are high, but calorie intake is low, the body needs to find a way to meet the energy demand, while saving calories for survival.

For example, in one study evaluating thyroid hormone and calorie restriction, scientists found that when calorie restriction was occurring, T3 levels were significantly reduced. The catch is, thyroid-stimulating hormone (TSH) levels were the same between groups (10).

This means that even though TSH is high (which stimulates the release of thyroid hormone in healthy individuals), thyroid hormone is not being produced in subjects restricting calories. Inherently, calorie restriction limits the amount of thyroid hormone that can be created, meaning your metabolism slows down.

To combat this issue, I recommend one of two routes. First, if you’ve been dieting for some time, yet are unable to lose weight, I suggest embarking on a reverse diet.



A reverse diet is mostly how it sounds. Over the course of a month, during this process, you'll slowly increase calorie intake up to standard, pre-restriction levels. By doing so, two distinct positive benefits occur.

First, by slowly reintroducing calories back into the body, you send signals to the brain and all other tissues that food availability is high. In return, it’s likely that the body’s metabolism will improve as a result.

Further, by slowly reintroducing calories, you help to avoid accidental excessive weight and body fat gain as a result. Be warned though, that an immediate increase of calories may result in excessive storage as body fat.

Use Periodic Refeeds

The second suggestion is that when you are actually dieting, consider implementing regular refeeds, or programmed increases of calorie intake, for a period of a couple days. Chances are, you’ve heard of cheat meals. Refeeds are similar but are, in my opinion, far superior from a scientific standpoint.

The implementation of occasional refeeds and the subsequent increases of moderate calorie intake send signals to the body, telling it to maintain metabolic rate, which in turn, should allow for continued weight loss when dieting.

To use refeeds, I suggest increasing your calorie intake to maintenance levels (the amount you consumed before you started dieting), for a period of three to five days, while monitoring your bodyweight.

A�er a period of a couple of days with increased calories, you can then return to normal dieting calories and continue your weight loss attempt. Traditionally, best practice for implementing refeeds would be once every four to six weeks or around the time that weight loss seems to be stalling.



Bottom Line on Thyroid Hormones

Thyroid hormone is an integral player in how our bodies metabolize, create and use energy. They are produced by the thyroid but are a result of many di�erent variables occurring at once.

Thyroid hormone plays a significant role in weight loss, making it a target for optimization. Unfortunately, restricting calories seems to interfere with thyroid hormone production, which presents issues for successful weight loss.

Based on this information, for optimal thyroid function, it's best to consider a reverse diet if you've been chronically restricting calories. Otherwise, consider taking regular dieting breaks to prevent future metabolic slowdown at the hand of reduced thyroid hormone production and e�ectiveness.



Actionable Steps

To summarize, here are the most critical aspects of this book that you need to keep in mind when optimizing thyroid hormones.

1) Consider using an iodine-containing supplement like my CAPLABS Thyroid & Metabolism Support. This will ensure that iodine levels are adequate for optimal thyroid hormone production.

2) Take a break from calorie restriction. Intense and chronic calorie restriction can result in a slowed metabolic rate. Further, chronic restriction can lead to reduced thyroid hormone production, which can make the situation worse.

I suggest taking periodic breaks from dieting or at least considering regular elevations of calories.

3) Consider a reverse diet. If you’ve been chronically dieting for a long time, it’s likely your metabolism and thyroid hormones are low. I suggest considering a controlled reverse diet to increase calories and, as a result, improve metabolism and thyroid hormone levels.

Thyroid hormones are o�en forgotten, yet they are absolutely integral to how our body metabolizes and creates energy. Unfortunately, with age, thyroid hormones decline, leading to many issues.

Using these suggestions and the new knowledge you have on thyroid hor-mones should arm you with the necessary tools to optimize production and overall health.



References1. Bouillon, R., & De Moor, P. (1974). Parathyroid function in patients with hyper-or hypothyroidism. The Journal of Clinical Endocrinology & Metabolism, 38(6), 999-1004.2. Hershman JM. Clinical application of thyrotropin-releasing hormone. N Engl J Med 290: 886–890, 19743. Freake, H. C., & Oppenheimer, J. H. (1995). Thermogenesis and thyroid function. Annual review of nutrition, 15(1), 263-291.4. Mullur, R., Liu, Y. Y., & Brent, G. A. (2014). Thyroid hormone regulation of metabolism. Physiological reviews, 94(2), 355-382.5. Lee JY, Takahashi N, Yasubuchi M, Kim YI, Hashizaki H, Kim MJ, Sakamoto T, Goto T, Kawada T. Triiodothyronine induces UCP-1 expression and mitochondrial biogenesis in human adipocytes. Am J Physiol Cell Physiol 302: C463–C472, 20126. Oppenheimer JH, Schwartz HL, Lane JT, Thompson MP. Functional relationship of thyroid hormone-induced lipogenesis, lipolysis, and thermogenesis in the rat. J Clin Invest 87: 125–132, 19917. Vaitkus, J. A., Farrar, J. S., & Celi, F. S. (2015). Thyroid hormone mediated modulation of energy expenditure. International journal of molecular sciences, 16(7), 16158-16175.8. Sayre, N. L., & Lechleiter, J. D. (2012). Fatty acid metabolism and thyroid hormones. Current trends in endocrinology, 6, 65.9. Usha, V. M., Sundaram, K. R., Unnikrishnan, A. G., Jayakumar, R. V., Nair, V., & Kumar, H. (2009). High prevalence of undetected thyroid disorders in an iodine su�icient adult south Indian population. Journal of the Indian Medical Association, 107(2), 72-77.10. Fontana, L., Klein, S., Holloszy, J. O., & Premachandra, B. N. (2006). E�ect of long-term calorie restriction with adequate protein and micronutrients on thyroid hormones. The Journal of Clinical Endocrinology & Metabolism, 91(8), 3232-3235.



Thyroid Hormone Optimization · expenditure and potentially more significant weight and fat loss....

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