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Dear Reader,

We can't ignore it any longer. AI is taking over (in good ways) and I want to show you how you can improve your thyroid disease (or any health issue) using Chat GPT.

The key to using Chat is the prompt. Be as specific as possible vs. writing a generic prompt like "create me a meal plan for thyroid disease."

Here's what I told Chat GPT and read the response along with the "protocol" it provided.

I think I may just be putting myself out of business.... HAHA 😆

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🔬 Understanding Your Labs & Symptoms (Quick Breakdown)

• TSH: 12.5 – This indicates significant hypothyroidism. Your brain is signaling for more thyroid hormone.
• Free T4: 3.2 (High) – Could mean your body is producing or being given enough T4, but…
• Free T3: 1.3 (Low) – You’re not converting T4 to T3 efficiently, and T3 is the active hormone that helps with energy, metabolism, hair, digestion, etc.
• Thyroid antibodies: 1000 – This confirms Hashimoto’s, meaning your immune system is attacking your thyroid.

🥦 The 6-Month Nutrition & Lifestyle Plan for Hypothyroidism + Hashimoto’s

Month 1–2: Lower Inflammation + Heal the Gut

These two months are about removing the triggers that are fueling autoimmunity and inflammation.

✅ What to Remove:

• Gluten (triggers autoimmune flares)
• Dairy (especially casein; worsens inflammation + bloating)
• Soy (disrupts thyroid hormone)
• Eggs (can trigger immune reactions in Hashimoto’s)
• Processed sugar + artificial sweeteners
• Alcohol + caffeine (at least reduce significantly)

✅ What to Add:

• Bone broth or collagen (gut-healing)
• Cooked cruciferous veggies (broccoli, cauliflower, kale – steamed or sautéed)
• Wild-caught fatty fish (salmon, sardines – omega-3s reduce inflammation)
• Green smoothies with ginger/turmeric (anti-inflammatory)
• High-fiber veggies to help with digestion and detox (zucchini, carrots, squash)
• Filtered water – hydration is key for energy and detox

Month 3–4: Support Thyroid Conversion + Detox Pathways

✅ Focus Foods:

• Brazil nuts (selenium for T4 to T3 conversion – 2/day)
• Pumpkin seeds, spinach, and turkey (zinc support)
• Seaweed/nori flakes (iodine, unless you’re sensitive)
• Beets, artichokes, dandelion tea (support liver detox – essential for hormone balance)
• Liver (once per week) or grass-fed organ supplements (B vitamins, iron)
• Fermented foods like sauerkraut and coconut kefir (probiotics for gut + immunity)

✅ Lifestyle Focus:

• Start morning sunlight exposure
• Add gentle movement like walking, yoga, or rebounding
• Practice stress management – meditation, prayer, deep breathing. Cortisol blocks T4–T3 conversion.

Month 5–6: Rebuild Energy + Reduce Antibodies

✅ Additions:

• Adaptogens like ashwagandha (if cleared by doctor) for adrenal support
• Low-glycemic carbs like sweet potatoes, squash, and berries (support thyroid + cortisol rhythm)
• Reintroduce exercise in small doses: strength training 2–3x/week

✅ Lab Tracking:

• Recheck TSH, Free T4, Free T3, and antibodies
• Watch for patterns and symptom improvement over just numbers

🍽️ Sample Daily Thyroid-Friendly Menu

🌅 Breakfast:

• Green smoothie: spinach, cucumber, ½ banana, flax seeds, collagen, ginger, almond milk
• Herbal tea or lemon water

🥗 Lunch:

• Roasted salmon over quinoa + sautéed greens
• Olive oil & lemon dressing

🍵 Snack:

• Veggie broth or chia pudding with coconut milk + berries

🌇 Dinner:

• Ground turkey sauté with sweet potatoes, zucchini, and turmeric
• Side of fermented carrots or sauerkraut

🌙 Before Bed:

• Magnesium glycinate + dandelion tea

💊 Supplement Strategy (Confirm with your provider!)

• Selenium (200 mcg) – reduces antibodies
• Zinc (15–30 mg)
• Vitamin D (40–60 ng/mL optimal)
• Magnesium glycinate
• Omega-3s (1–2g EPA/DHA daily)
• Optional: Thyroid support complex with adaptogens

🚨 Watch Out For:

• Skipping meals or over-fasting – can backfire with adrenal fatigue
• Overtraining – worsens fatigue and thyroid stress
• High-oxalate foods in excess (spinach, almonds) – can worsen bloating for some

❤️ Encouragement

Hashimoto’s is complex, but you are not broken—your body is just trying to protect you. With consistency in food, rest, and stress support, your symptoms can dramatically improve. Most women start to notice big shifts in energy, digestion, and mood within 8–12 weeks.

📅 7-Day Thyroid-Supportive Meal Plan

(Free from gluten, dairy, soy, and eggs. Includes anti-inflammatory + gut-healing foods)

Day 1

Breakfast: Green smoothie (spinach, frozen zucchini, ½ banana, flaxseeds, collagen, almond milk) Lunch: Wild-caught salmon, quinoa, roasted broccoli + tahini dressing Snack: Coconut yogurt + chia seeds + berries Dinner: Turkey lettuce wraps, sautéed mushrooms + sweet potato wedges

Day 2

Breakfast: Chia pudding with coconut milk, cinnamon, blueberries Lunch: Lentil soup + arugula salad with olive oil + lemon Snack: Brazil nuts + green tea Dinner: Shrimp stir-fry with bok choy, carrots, tamari + cauliflower rice

Day 3

Breakfast: Overnight oats (gluten-free oats, chia, almond milk, pumpkin puree, cinnamon) Lunch: Chicken veggie soup with turmeric, garlic, and herbs Snack: Bone broth or coconut kefir Dinner: Grass-fed beef patties, mashed sweet potatoes, sautéed spinach

Day 4

Breakfast: Green smoothie (kale, cucumber, mint, lemon, flax oil, coconut water) Lunch: Roasted veggie bowl (zucchini, squash, beets) + tahini dressing Snack: Sliced apple + sunflower seed butter Dinner: Baked cod with lemon, steamed asparagus, roasted carrots

Day 5

Breakfast: Cassava tortilla with avocado, microgreens, smoked salmon Lunch: Turkey chili (beans optional) + side salad Snack: Pumpkin seeds + herbal tea Dinner: Baked chicken thighs, roasted Brussels sprouts + butternut squash

Day 6

Breakfast: Smoothie bowl with spirulina, coconut flakes, blueberries, collagen Lunch: Tuna salad with olive oil mayo, celery + lettuce boats Snack: Sauerkraut + cucumber slices Dinner: Zucchini noodles, ground turkey, tomato-basil sauce

Day 7

Breakfast: Sweet potato breakfast hash with ground turkey + kale Lunch: Leftover turkey chili or soup Snack: Fermented carrots + coconut yogurt Dinner: Grilled salmon, quinoa, steamed broccoli, lemon vinaigrette

📊 Thyroid Symptom Tracker Template

Track daily symptoms for patterns & progress.

➡️ Use symbols or numbers (e.g., 😴, 😐, ⚡, 1–10). Fill this out daily or weekly.

🧪 Thyroid Lab Tracker Template

Keep track of your labs & correlate with how you feel.

Ok - Annette here, the "real" expert..... haha.

After reading what Chat had to say, I was pretty impressed. Do I approve of this protocol... YES.

Would I customize it differently? Absolutely.

Here is the thing, Chat GPT is pulling knowledge from a collective bank of information from online.

It doesn't know ALL the healing modalities, especially if it doesn't align with conventional medicine.

I still see hints of trends in here (ie. the collagen info).

Don't get me wrong... this is still pretty good information!! Your doctor more than likely wouldn't provide you with a protocol this thorough unless you paid them $1500 dollars.

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Should you use Chat GPT?

Absolutely! It's FREE (mostly) and it can be helpful with getting started.

Should I work with a Nutritionist or Doctor?

Absolutely! You'll end up investing in your health but doctors and nutritionist will hold you accountable.

When you're feeling confused, lost, or just straight up unmotivated your dietitian / nutritionist will check-in with you to ensure you're making progress and moving forward.

Chat GPT isn't an accountability coach nor can it bring real life experience into your healing methods.

Also, I believe, you/ me (we), genuinely prefer a human connection. AI can't replace human connection and I don't think it ever will.

The Lesson:

Use AI to get started. It can be extremely helpful with creating meal plans, shopping lists, and even recommending supplements.

Assess your progress after a week or two. Can you do this alone?

If you're a highly motivated person and you're seeing progress then don't hire a nutritionist or dietitian.

Always keep your doctor to check you labs of course.

However, if you find yourself lost or confused or starting and stopping the "AI protocol" then you might need to consider working with someone.

What are your barriers? What's holding you back?

If you've made it this far down the newsletter, I hope the free AI Protocol is a great starting place for you.

If you prefer human connection and want to work with me, check out the links below and see how we can work together.

Many of you are waiting on the sidelines just waiting for your condition to get worse before you reach out... I don't think you do this intentionally but you might be coasting along until you feel awful.

Don't wait until you end up in the emergency room.

👉🏼 Work 1:1 with me in my 4-month Coaching Program or join the Thyroid Freedom Society. A monthly membership designed with all the elements of connection, meal plans, supplements, and Q&A coaching calls.

🔄 Click HERE - to learn more about 4-month 1:1 Coaching inside Thyroid Method Academy.

or

🔄 Click HERE - to learn about the Thyroid Freedom Society.

Reply back if you have any questions, thoughts, or struggles that you would like more info on.

xoxo,

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