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The Thyroid Truth Diet
The Insider secrets of the 3 TRUE Thyroid Masters
Tim Garrett.
HLC – Holistic Lifestyle Coach – Advanced
BTEC ND – Sports Science
Thyroid Thriver
Copyright © 2018 Healthy 4 U Group Of Companies, Inc. All rights reserved.
No part of this publication may be repro-duced, stored in a retrieval system, or transmitted, in any
form or in any means – by electronic, mechanical, photocopying, recording or otherwise – without
prior written permission.
Table of Contents
Introduction
Chapter 1
Why the thyroid is So Life Critical………………………………………………………………………………….. 9
The 7 Sources of Stress ………………………………………………………………………………………………… 12
How Stress Affects You ………………………………………………………………………………………………….13
Chapter 2
The Thyroid Is the Root Cause Of Everything From the Common Cold To
Heart Disease and Cancer …………………………………………………………………………………….……...15
Why the Traditional Medical System Has Failed You When It Comes To
Your Thyroid ………………………………………………………………………………………… …………..…………16
Un unbalanced Thyroid – The Widespread Life Destroyer ………………………………. …………..18
Chapter 3
Here’s What to Expect From The Thyroid Truth Diet System ……………………………….……..…1
How the Thyroid Truth Diet System works ………………………………………….………………..………21
The First 14 Days ………………………………………………………………………………………………..……..…22
After The First 14 Days …………………………………………………………………….……………………….....25
Chapter 4
How the Thyroid Truth Diet System Works (In Detail) ……………………….………….……………….27
True Health Science – What this book is built on ……………………………………..……………………26
Avoid Polyunsaturated Fats – The Silent Killer ……………………………………….………………………32
Orange Juice – The Thyroid Saviour …………………………………………………….…………………………37
Sea Salt ……………………………………………………………………………………………………….…………………46
The 4 Hour Danger Zone – Eating Regularly …………………………………………..………………………48
Avoiding Excess Endotoxin ……………………………………………………………………….……………………50
Coconut oil ……………………………………………………………………………………………………………………52
Eat Palaeolithic Food Only ……………………………………………………………..…..…………………………53
Allowable Foods List ……………………………………………………………………………..………………………54
The Not Allowed Foods………………………………………………………………….………………………………55
Chapter 5
The 8 Biggest Lies That Destroy Your Thyroid and Pack on Fat ………………………..……………57
Chapter 6
Beginners Winning Strategies AND…Useful tips for non-beginners also:)
……………………………………………………………………………….…………..…………………………………61
Option 1 ………………………………………………………………….……………………………………………62
Option 2 ………………………………………………………………………………….……………………………64
Chapter 7
Ninja Strategy 1: Eating a Peatarian Diet ………………………………………………………………………66
Ninja Strategy 2: Marmalade ………………………………………………………..………………………………69
Ninja Strategy 3: Ice Cream ……………………………………………………..……………………………………70
Chapter 8
Lifestyle Factors – The Few That Matter ……………………………………..…………………………………71
The Questionnaire ………………………………………………..………………………………………………………73
What to do with the score ……………………………………………………………………………………….……75
Why Change? ……………………………………………………………………..…………………………………………78
Chapter 9
Gut-Thyroid-Gut Connection …………………………………………………………………………………………87
Chapter 10
Blood Work ………………………………………………………………………………………………………..…………93
Thyroid Hormones 101 …………………………………………………………….……………………………………94
Chapter 11
The Best Way to Test Your Thyroid ………………………………………………………….……………………98
What is the temp/pulse test for thyroid function? …………………………..……………………………99
How to do the Temp/Pulse test? ………………………………………………….………………………………101
What do the numbers mean? ………………………………………………………………………………………101
What should you do with the numbers? ………………………………………………………………………102
Chapter 12
Recipes and Meal Ideas …………………………………………………………………………………………………102
References………………………………………………………………………………………………………P110
Introduction
“Healing is a matter of time, but it is also a matter of opportunity”
Hippocrates, 460 - 357 BC.
A client of mine, Susan Metcalfe, met me for a first consultation recently and
recounted her story:
Tim, I’ve been exercising for 8 years, never missing more than 2 weeks and every
time I go to the gym I train intensely, I mean I sweat buckets. I’ve tried at least 9
different diets in that time, low carb, no carb, cabbage soup diet, Atkins, everything.
I’ve tried 3 types of thyroid medicine and 3 different dosages and I’ve done blood
work more than 4 times. Every time the doctor told me that there is nothing
obviously wrong with me and sent me away with advice that I knew in my heart
was not going to help.
I’m still 44 lbs Overweight, and I feel horrible every day. My digestion is horrible; I get
constipation and indigestion at least 4 times a week, which makes me scared about
what that might lead to. I feel helpless and horrible on a daily basis, my relationship
with my husband has taken a serious beating and I feel lazy, sluggish and slow.
I feel I can’t even go to a nice restaurant as a treat because one I don’t look good
and two I feel if I eat something bad I will gain 4 lbs the very next day. My digestion
is horrible, I get constipation and indigestion at least 4 times a week, which makes
me scared about what that might lead to.
I feel helpless and horrible on a daily basis, my relationship with my husband has
taken a serious beating and I feel lazy, sluggish and slow. I feel I can't even go to a
nice restaurant as a treat because one I don’t look good and two I feel if I eat
something bad I will gain 4 lbs the very next day.
Does this sound familiar, maybe you only have some of these symptoms, maybe you
feel a lot worse or maybe you have different thyroid symptoms, however, you have
come to this book with a search for answers.
I am here to help, as a thyroid sufferer who credits the strategies I have learned from
the TRUE thyroid greats, the strategies that have saved my life….
I am in a great position to help you!
Have you ever read before that if you have a thyroid problem you have to suffer with
it for life? –
That’s *BS* !
Sure you are going to have to put in some hard work, admittedly not anything that
isn’t completely doable and try to live a healthy life 80% or more of the time but
that’s what all happy and successful people do to experience an amazing quality of
life.
I want you to experience an incredible quality of life just like my Clients and I do after
fixing our thyroid problems.
When Mary came to me for her second consultation two weeks after starting the
recommendations I gave her and that I will give to you in this book, here’s what she
told me.
“Tim, I feel I have finally met someone who understands me and that alone is a life
saver, on top of that I have lost 6.6Lbs in the first 3 days, and that’s with not being
able to lose any weight unless I was on a very dangerous low calorie diet for the last
8 years”.
“I can’t believe it and I already feel better, my energy has improved, I can get to sleep
easier and my digestion is 30% better, I go to the toilet every day now. Before I only
had to eat one piece of lamb and I felt constipated and heavy”.
“Within 10 days the pimples on my forehead and the back of my ears that I have had
for three years had completely disappeared, I had gone to different dermatologists
and tried 6 different creams, nothing worked”.
“The cranky, lazy and depressed feelings I had before are gone and I feel a lot more
positive. Thank you Tim, from the bottom of my heart!”
There are so many clients like Mary that I’ve helped so that I know I can help you
achieve great success with your thyroid restoration and weight loss goals.
I’m here to tell you that it can be done and you can feel absolutely wonderful and
lose a ton of weight and also that I truly care about helping everyone that is reading
this book.
I’ve taken all that I have learned over the 20 years in this industry, the intense study I
have done, my trial and error working with Clients 1-1 and what I have learned from
the 3 ‘True’ Thyroid greats and packaged it into a system that I believe, will transform
your life.
Although I can’t be there with you in person, I believe we are connected and you
must believe me, I do truly care about you wanting to change your life around and I
would love to hear about your success stories by email. So, when you achieve life
changing weight loss and thyroid health results don’t forget to tell me about them.
Chapter 1
Why The Thyroid Is So Life Critical
“Thyroid hormone is necessary for respiration at the cellular level, and makes
possible all higher biological functions. Without the metabolic efficiency, which is
promoted by thyroid hormone, life couldn’t get much beyond the single-cell stage.
Without adequate thyroid, we become sluggish, clumsy, cold, anemic, and subject to
infections, heart disease, headaches, cancer, and many other diseases, and seem to
be prematurely aged, because none of our tissues can function normally." - Ray Peat
It’s just incredible how foundational and life-altering the thyroid is.
It almost seems unbelievable that such a small gland could be primarily responsible
for areas of health that are so diverse, ranging from eye-sight to digestion to mental
clarity and everything in-between.
Whenever I learn a new nugget of health gold, I am blown away by how awe-some,
in the true sense of the word, the body is and it’s the thyroid rules the health of the
body.
If you are anything like me or the clients I have coached, I’m guessing you are
struggling with your health, your thyroid and having a hard time losing weight.
There is so much misinformation out there and if you are anything like I was, you will
be lost; thinking about what you can do that will actually make a positive impact to
your thyroid and health issues and what you can do to lose weight without killing
yourself on life damaging diets.
I know how important weight loss is to you, however, from all that I have learned in
the health and fitness industry over the last 20 years it is the health problems and the
disease state your body will fall into, if you continue to have hypothyroidism that is
the most important to me.
The great thing is that once you start improving your health a little every day you
WILL LOSE weight, the effects will have a wonderful, cumulative effect on the body.
When the body starts to lose weight it feels it’s balanced enough to give up what it
sees as emergency energy – your fat – that it has been storing for its ability to turn it
into glucose or simply put quick acting energy, at a moment’s notice.
There are 2 things your body needs when it thinks it’s in an emergency – calories
from glucose and water, both of these are stored in excess amounts when your body
is that stressed fight or flight, overly stressed state.
You now know the reason for that extra water retention, puffy skin that you may
have experienced.
“If hypothyroid people don’t diet young from infectious diseases such as tuberculosis,
they die a little later from cancer or heart disease”
- Broda Barnes (the great ‘thyroid grandfather’)
This quote from one of the 3 thyroid greats, Broda Barnes, illustrates the absolutely
critical role the thyroid has on your health.
I want to make an important point, a lot of the science I’ll be discussing throughout
the book is from decades ago, please don’t automatically link old without outdated
and therefore think its invalid.
In fact, when it comes to helping people fix their thyroid problems and lose weight
it’s actually great that the information was uncovered proven decades ago as you’ll
soon see.
The sad issue for my Clients is that this golden, age-old science, has been buried
along with the new medical paradigm of what symptoms someone has and what
drugs to give them, completely forgetting the foundational and critically important
diet and lifestyle factors that can be used to rebalance the thyroid gland completely.
Where this program is unique is that I am combining the lesser known secrets from
the thyroid greats of the past and updating it with cutting edge science and breaking
it down so that you can understand it and apply it for life-changing success.
To my knowledge, this is the first time it has been presented in such a unique, easy
to understand and easy to apply manner.
What you are experiencing right here is a ‘True Health Science’ revolution.
What exactly is ‘True Health Science’?
We’ll be getting into that later…
For the time being, just realize that it is a new, unique and highly applicable way of
thinking about health and diet that actually WORKS!
It uses age-old science as the foundation, brought up to date in a stunningly
dramatic way to fix your thyroid problems. Something that is wildly different to
anything out there, and a program that I’ve proven countless times that gets results.
To help you understand how critical the thyroid gland is and therefore give you more
motivation to change and follow the lifestyle and diet changes that I’ll walk you
through step by step later in the book; I want to share with you how the thyroid
gland gets down-regulated in the first place.
You see, when you get too much stress from one or a combination of these 7 sources
your body breaks down and your thyroid function decreases to protect the body
from an early death.
It’s almost like hamsters in the UK that hibernate for the winter, your body knows
that it will die if you carry on experiencing the amount of stress you are suffering
from right now and it knows that it has to slow the speed of your metabolism to
protect itself.
This in turn alters your hormone balance, the speed at which you burn calories and
your weight loss.
The 7 Source of Stress:
− Breathing stress
− Temperature stress
− Chemical stress
− Physical stress
− Nutritional stress
− Electromagnetic stress
− Psychological stress
The above image basically shows how stress from the 7 sources can build up to the
point that it becomes dangerous stress and how that alters the cell metabolism, your
metabolism and your thyroid.
It also shows the solution, in this case – the Last 4 Doctors, an amazing way to work
on your holistic health by my mentor Paul Chek.
We’ll be covering a whole section on holistic health to give you the answers you
need later on.
How Stress Affects You
There are two ways you can suffer from stress; you can experience big stressful ‘life’
events and, or a daily build up stress.
When the stress becomes too much for you to handle it affects the long term
function of the thyroid system so even if the stress is removed you’ll still suffer from
hypothyroidism or imbalanced thyroid function, that’s if you don’t do the things I’ll
be showing you in this book.
Now that you understand why and how people become hypothyroid, let me now
explain the very real and very dangerous implications there are if you are in a
hypothyroid state.
When it comes to weight loss I’ll be showing you soon how specifically an
underactive thyroid makes weight loss near on impossible, but first I want to make
you aware that you are in very real danger. My purpose is not to scare you, but to
educate, so you have the awareness and education to do something about it.
We will be going into the medical view on thyroid, blood work and the lies you’ve
been fed unintentionally from Doctors, later. For the time-being keep an open mind
if your Doctor has told you that you don’t have a thyroid problem and you are
wondering why you feel bad.
The thyroid is the master balancing system in the body, it practically rules all of the
systems that create health.
If an altered thyroid makes you ill, fatigued, overweight and diseased, its vitally
important you understand the details.
Hold on in there with me because it gets a little scientific, but I promise to make it
easy to understand and most importantly easy to apply.
I feel that scientific information, explained so it’s easy to understand gives you the
confidence you have found the answer, the answer that will unlock tons of weight
loss and amazing health.
There are certain hormones that you can think of as the master hormones in the
body, when you produce them in adequate amounts, you then can healthily produce
the other essential, life-giving hormones and they set off yet even more balancing
hormones.
It is the thyroid system that sits at the top of this system and the hormones it
produces are literally your ‘Master Health Switches’ in the body.
Basically, we have glands in the body that interpret the stress we receive and
perceive and then it’s the thyroid’s job to produce adequate thyroid hormones to
help us deal with that stress or perceived stress.
This is a simplified flow of the health giving hormones that the thyroid sets off if it is
working great:
When it comes to weight loss, if you don’t fix your thyroid, you will never be able to
lose weight without a diet that destroys your quality of life and makes you more ill
and…
You definitely won’t be able to keep that weight off when you start eating normally
again.
That’s because the thyroid is your metabolic engine and when your thyroid function
is low, these things happen that slow down or stop weight loss entirely:
− Your estrogen increases above acceptable levels (a fat storage hormone)
− You cortisol increases (a fat storage hormone)
− Your insulin increases (a fat storage hormone)
− Your lipogenic (fat loss) enzymes decrease
− Your lipolytic (fat storage) enzymes increase
− Your progesterone and pregnenelone decrease (these are fat loss or health
balancing hormones)
As you can see these are very serious and weight loss critical changes that happen in
your body when your thyroid is not functioning optimally.
Chapter: 2
Hypothyroidism is the root cause of Everything from
the Common Cold to the Heart Diseases and
Dementia
“Lowered thyroid function is the cause of everything from the common cold to dementia, to
heart disease and beyond”
- Hans Selye PHD
Hans Selye, the scientist known for his work on stress, who was nominated for the Nobel
Prize 19 times and wrote more than 40 books knew the root cause of disease and illness.
What happens is that the increased levels of stress that we talked about earlier affects the
health of the cell and the function of the thyroid and through different pathways will cause
all of the
‘Dis-eases’ known to mankind.
Then the end result of too much disease is death. I know that sounds wacky but think about
it, when someone’s body is too diseased, it can’t keep going and death is the result.
I don’t want that life for you, I really care about you living a life full of all the good things it
has to offer, free from an under-active thyroid.
Why The Traditional Medical System Has Failed You When It Comes
To Your Thyroid
“Whenever a Doctor can do no good, he must be kept from doing harm”.
Hippocrates, 460 - 357 BC.
I am reminded of a dear client of mine, the woman I’m calling Susan, had visited 7
different doctors and none of them could help, she was frustrated, tired, fatigued,
overweight and depressed.
She told me how after visiting so many doctors who everyone knows are right, she
started to doubt how she was feeling and was unsure that she was thinking clearly
and at times, briefly, had the thought that she was actually going mad.
She did 9 different sets of blood work, testing for only TSH and T4 and none of the
doctors could tell her anything of use that made her feel better.
Of course, they all told her to lose weight and when she told them she had been
exercising for years, sweating buckets on every gym visit and rarely missing a gym
visit, she could tell they thought she was lying.
Please, you must believe me when I say that drugs, the medical industry and doctors
are life-savers and must have, on a number of occasions saved my life. If I didn’t have
access to medical treatment and antibiotics, I would have been dead at least twice by
now.
However, when it comes to helping people live a vital life full of energy, helping you
lose weight and especially when it comes to helping people identify if they have an
underactive thyroid and fixing that for good, I believe, they have failed you and I.
Here’s an interesting statistic: in 2017, the top 10 biotech/pharmaceutical companies
earned 85,000,000,000, that’s 85 billion net profit, not gross or profit before tax!
Money and power are very addictive, and people will do a lot to keep money and
power.
Before the 1940’s when ‘True Health Science’ was alive and kicking doctors knew how
to fix a lot of the degenerative diseases by identifying and fixing hypothyroidism.
We’ll be deep diving into the fascinating subject of ‘True Health Science’ later on, it’s
a great section, so look forward to that.
As you’ve seen, the thyroid is the master switch in the body so, if it’s out of balance,
it will literally create degeneration and disease. High blood pressure, cholesterol,
elevated sugar levels, arthritis, and autoimmune disease are all the result of too much
stress and a down-regulated thyroid system.
So that you can extreme confidence that the thyroid system is the system that
creates degeneration and disease, let me give you an example;
Diabetes Type II
The process that causes diabetes along with all the other major diseases known to
mankind is a low thyroid and slow cell metabolism.
Here’s what happens:
a. The thyroid controls the access of your cells to glucose, the conversion of
glucose in the liver, the transportation of glucose in the cells and the
detoxification of glucose from your body.
When thyroid function is downregulated all of these process get severely
affected, therefore the body sees the need to pump out more stress hormone
cortisol to burn muscle tissue and fat to create more sugar because it thinks
the body/your cells needs more sugar.
(Remember: sugar or glucose in the body is one of life’s most important
compounds, everything depends on it).
When in fact, it’s the body not using, transporting and detoxing glucose
effectively that is the real issue.
Then your body has to produce more insulin to deal with the sugar that
cortisol mobilises and if this goes on for too long, the cells that produce
insulin in the liver cannot keep up, the result – diabetes type II.
These things also happen in a hypothyroid state to cause diabetes Type II…..
b. When the body is in a low thyroid state, glucose which can normally be stored
in the liver for around 8 hours is reduced, typically to as low as 1 to 2 hours
maximum.
This then causes the liver to pump out excess insulin and contributing to
diabetes Type II
Someone does not get elevated blood sugar levels because they are eating too much
glucose, although it can contribute with extreme amounts of insulin producing
sugary foods like bread or pasta or cake.
This process has been explained above.
If you have diabetes Type II, there is hope….
It has now been shown since we have gained a better understanding of stem cells
(where new cells are created) that the cells that produce insulin can be re-created
when previously it had been believed that when they die they are gone forever and
in fact sugar has been shown to stimulate this re-growth of the insulin producing
beta cells.
Un unbalanced Thyroid – The Widespread Life Destroyer
It is estimated that worldwide 200 million people have a thyroid problem and if you
believe my ‘True Health Science’ explanation about the faulty assumptions and
reference ranges made by doctors then this number could easily be 400 million.
In fact, in my clinical observation in the industry meeting people on a day to day
basis, not just for thyroid coaching, but also by talking to people on the phone to get
them initiated into our personal training service, I would estimate at least 80% of the
people I meet have some kind of thyroid problem. Even if it is technically ‘sub clinical’
(meaning doctors do not consider it to be dangerous or serious enough to prescribe
a thyroid treatment protocol for you).
Approximately, in my opinion, 40% of these people have a non-serious underactive
thyroid.
I class these, ‘non-serious’ thyroid sufferers as people as the ones who can improve
their diet and get energy sucking stress out of their life and recover within 1 month
without thyroid medicine.
That still leaves 40% of the people I meet as someone who is suffering from a
‘serious’ thyroid problem, that is a lot of people.
Chapter 3
Here’s What To Expect From The Thyroid Truth Diet System
“A wise man should consider that health is the greatest of human blessings, and learn
how by his own thought to derive benefit from his illnesses”.
Hippocrates, 460 BC.
One of my instrumental mentors; Paul Chek, was famous for saying: “You have been
visited by an angel; if you listen to the angel you will get well again, if you ignore her,
you’ll remain ill and she’ll sit on your shoulder for life nagging away at you”.
Here’s what you can expect from the thyroid Truth Diet System:
A whole bunch of awesome! Seriously.
If my client’s success and my success are anything to go by, you will count the
changes you make after implementing the systems in this book as one of the top 3
or 5 accomplishments in your life, EVER.
If you want to lose weight, you’ll achieve that, if you want to normalize your
digestion or improve your skin, you’ll do that too, if you want to transform your
mental and emotional life then you will achieve that goal too.
Here are the top things I have helped my Clients achieve and that I can help you
achieve too:
− Weight loss, approximately 2.2-4.4 lbs a week, sometimes more depending on
how much weight you need to lose
− Fix digestion problems such as IBS, constipation, diarrhea, bloating, gas and
burping
− Get rid of skin problems like rashes, pimples and skin discoloration
− Huge boosts in energy levels throughout the day
− Getting rid of anxiety for good
− Fixing the blues, depression and feeling lazy will be a distant memory
− Your sleep will normalize
− There is a very good chance this diet will make a huge impact to an endless
list of ‘dis-eases’ to name a few: diabetes, high cholesterol, low or high blood
pressure, autoimmune diseases, fibromyalgia, dementia, memory loss,
arthritis etc. etc. the list goes on…….
Achieving your health and weight loss goals will allow you to be the very best version
of you – again, along with all that life has to offer you, this is the life I want you
experience.
Of course, I’m not promising that you will never have these symptoms ever again
because you are bound to have periods where you will be overly stressed, possibly
eat badly or not be sleeping well for example.
During these times your thyroid will take a hit but you’ll recover because you will
know what to eat and how to take care of your thyroid.
Take Samah for example, she got on my plan and within 24 hours she didn’t have
sugar cravings anymore that had been plaguing her for over 5 years and her sleep
had improved by 30%. She used to have trouble because she couldn’t get to sleep
and used to lie in bed for sometimes an hour, this reduced to only 10 minutes to fall
asleep, within 3 days.
Also, for the 4 years after giving birth to her first baby she hadn’t lost any weight,
none at all, despite exercising regularly and eating low cab and trying four different
diets. Then in the very first week after starting my plan she lost 4.6lbs.
I bet you would like to experience results like this, right? Well, you can but I need to
tell you that you have to prepare; practically, mentally and emotionally to be
successful.
How the Thyroid Truth Diet System Works
This is not a magical plan and by creating 1 simple ‘diet-change’ you’ll be able
achieve miraculous weight loss, however it is incredibly effective.
If you get slightly overwhelmed, that’s ok, take a moment to realize you have finally
found the winning path for weight loss and thyroid restoration success, and push on.
An incredible quality of life is waiting for you on the other side.
It will soon become clear that you can do this, I will be here to guide you every step
of the way, both in terms of the practical step by step guides in this book and I will
be with you in spirit, I know it sounds corny, but I believe it.
One of the people that I credit with helping me achieve the level of happiness and
success I have in my life is Tony Robbins.
His blend of tools have helped me motivate myself and his science based, utterly-
unique strategies, systems and methodologies are outstanding.
I want to give you the best foundation for success because this plan is going to
require you to change, I want to give you a resource to help you increase the
momentum you already have and set you on a path burning up the highway of
success because you are so motivated and progressing so fast.
Here’s a short video from Tony Robbins that unravels the human mind, deep-seated
motivation, the belief system and how to achieve the goals you have set yourself in
an inspiring, motivating and mind-opening video:
https://www.youtube.com/watch?v=7qmfpa4l4ks
Please don’t miss out, if you are busy then turn your travelling time into learning
time and listen to it while you are getting somewhere.
Can you imagine….
How your life will be when you lose all the weight you want?
When you can fit into your old clothes and look mouth wateringly hot on the beach
or look absolutely stunning in your favourite clothes?
What I’ll do is give you an overview of the systems we will be using to get you in a
state of peak health then I will go into more detail in the next section so you have
everything you need.
I will also cover tips for beginners and tips for the advanced readers who think that
they already have a good grip on the basics.
Here’s the full plan for the fully committed, we’ll get to the easier versions, the
express version and the advanced version a little later.
The First 14 Days
You’ll kick start your weight loss and thyroid restoration into super drive by
completing a 14-day detox, a healthy one that doesn’t mean you have to live off
1000 calories, or count calories or even think about calories one more time – today’s
the day you can discard that concept for life.
There are 9 main components of this system and they work together like a dream.
You will clean your body while at the same time shoot rocket fuel right into your
thyroid by giving it the specific nutrients it needs to be running perfectly, therefore
providing a huge boost to your metabolism and weight loss efforts.
It's vitally important that I share with you a concept about weight loss when it comes
to thyroid that will ensure your long term success. The length you have had a thyroid
problem or the severity of the thyroid imbalance will often, but not always, effect
when you will be able to lose weight.
You see, health is a bit like savings and debt…
If you are in debt it will take some time to pay off your debts to get you back to zero
right? During this time your bank account is in the red.
After that you would start saving and your bank account balance is back in the
green?
Health is the same, sometimes it can take a while to get back to zero with it, then
when you have achieved zero or balance that’s when you can start losing weight
again.
Specifically, what happens in this situation is you would be figuratively adding money
back into your health account to pay off your health debt,
When you get to a debt free or homeostatic (the fancy work for balanced health),
your body will say;
“I do not need this emergency energy around any longer”.
Then the weight falls off.
Sometimes this can be dramatic.
In my clinical experience that happens in about 20-30% of cases, so be ready for the
possibility that you might be part of that percentage, however, even if you are not,
you will be feeling better day-by-day and a lot of the health issues you may have
been facing will gradually start disappearing.
As a very high level overview of the diet system, you’ll do these things for 14 days:
(Note: There is the easier, cheaper, faster and more advanced version coming later)
- Eat Palaeolithic food (Cavewoman/caveman) food:
Meat, vegetables, fruit, herbs, spices and good quality fats
− You will eat regularly, aiming to never having a gap of more than 4 hours
− You Should drink 2 to 3 large orange juices every day (this is critical for
boosting the thyroid hormones)
− You will aim to eat organic food only
− You’ll have 25 to 50 grams of gelatine a day
(I have options for Hindu’s and Muslim’s but not for vegetarians I’m afraid,
sorry, I wouldn’t advise plant based gelatine)
− 1 raw-grated carrot every day
− You’ll cook with coconut oil and you will have 1 tablespoon of coconut oil a
day (made easier by using juice to drink it :-)
− Avoiding Polyunsaturated Fats (PUFA’s), the fats that are from nut and seed
oils like sunflower oil, canola oil, corn oil, almond oil etc
− Avoiding foods that create endotoxin build-up which is extremely thyroid-
toxic (this is the toxin overgrows from eating foods that are not digested
properly such as nuts, seeds, certain raw vegetables, beans, pulses and grains)
− Consume extra sea salt
I know that the list above can seem like a lot of things to do, let me break it down for
you and remember that there are easier options coming your way.
However, I’ve helped thousands of people eat like this and do it consistently and lose
loads of weight so I know you can do it too.
If you, for example:
- Have your Palaeolithic food for break-fast
- Then have a tablespoon of coconut oil
- Then 2 hours later have a grated carrot salad
- And have 2 orange juices as snacks or along with meals, this orange juice
should ideally fresh, however, if you haven’t prepared this then you can buy a
great bottled version.
One of these orange juices can have 50 grams of gelatine in
- Have a thyroid-paleo meal for lunch
- Have a thyroid-paleo meal for your evening food with extra sea salt
Then you have done most of the things on the plan. All you have to then do is to use
the right oils to cook with if you are cooking, eat the right foods and eat regularly.
Then you’ve got this covered :)
Once you have prepared, practiced and planned, it will be surprisingly easy.
I guarantee it.
After 14 days….
The plan will change a little and you can have 1 cheat meal a week and that cheat
meal can be anything you like, for example it could be 3 coca-colas and a pizza or
whatever you like.
And….
You’ll still lose weight.
I help people with this diet every day in my personal one-to-one coaching, so I know
you can do it as countless people have.
I haven’t had anyone who sticks to it 100%, who cooks everything at home and uses
new recipes regularly so the foods remain interesting and eats 100% organic food,
not one, so I doubt you will too.
If you do stick to it 100%, please let me know.
So, here’s how you can make this easier on yourself:
If you can't afford to eat organic food most of the time, aiming for 80% would be
amazing, even though I believe the investment makes sense financially and in terms
of an investment in your health, creating more energy and preventing expensive
health problems in later life, if money really is an issue, it’s ok if you skip this part.
Then if you need to order from outside or eat in a restaurant then that’s ok, just be
strict, don’t eat the bread or chips that will likely come with the food and order food
that is on the allowable food list and have all sauces on the side.
Have food prepared or emergency food ready so that you have something to eat
that sticks to the diet system so you avoid the tendency to eat crappy food because
you are so hungry.
I’ll go into specific food and snack suggestions later.
You’ll need to get excited and stay excited and focused on your goal to achieve your
weight loss dreams.
I would recommend you do two extra things:
1. Create a ‘20+’ reasons list, you have to jot down a minimum of 20 reasons
why losing weight and fixing your thyroid is important to you and how it will
help you do the things in your life that are important to you.
It’s an individual thing, everybody will write down different things, however,
some options might include: having the energy to be vibrant and connected
to my children, having the energy to be patient in my relationship, to be able
to work longer hours to get a promotion, to feel confident in my tight fitting
clothes, etc.
2. Write your weight loss goal out in the present and personal tense and put it
everywhere you can see it.
An example would be:
“It is May 4th, 2019 and I weigh 150 lbs and feel absolutely incredible”
When you write a goal out as if it’s the future and you have achieved it you
stimulate the RAS (the Reticular Activating System) to create the situation that
you have told your conscious mind is reality.
This plan will involve you spending more money on groceries, after all meat,
vegetables and fruit, will cost more than bread, pasta and junk food, however, it
shouldn’t be too much more expensive, unless you go for organic.
You will most probably need to spend time preparing or cooking extra food,
however, it's not a must, I have clients that can do it if they have never cooked in
their life.
When you are concentrating on your health and you are excited and focused it
shouldn’t feel like much of a chore and soon it will become automatic.
Anyway, after a while you will not have to be as strict as you are now.
The period when you are restoring your thyroid health is the part of the plan that is
the most critical, after that your body can handle more abuse, not too much of
course, however, a little more will be ok.
Based on the individual recommendations you will receive from the lifestyle
assessment later in this book there could be certain lifestyle changes that will be
necessary to lose a lot of weight and feel on top of your game.
Examples might be less exercise or some exercise depending on where your
particular imbalance is or going to bed earlier or doing some form of energy creating
activity.
I usually find that in total, everything will usually not take more than 1 hour a day
and could be a lot less.
This hour invested in your health will give a return of 100% or more both in terms of
more energy, the ability to work longer without losing concentration, being happier
every day and by extending your life
The investment is literally priceless.
You might feel tired, weak and imbalanced now, I understand, I suffered terribly with
my thyroid in too many ways to count so I know you can make this work.
Have you ever carefully considered who much time you've wasted with missing
golden opportunities that could have been yours if you had more energy, passion
and better concentration or possibly a more positive, clear mind-set?
And what about the time saved because you planned better, made better decisions
and been more productive due to the elevated cognitive function?
What about the plain and simple fact that you’ll enjoy everyday more, do you think
these things, if they are areas you need to improve are worth the effort?
Chapter 4
The Thyroid Truth Diet System (in Detail)
“Let food by thy medicine and medicine be thy food.”
Hippocrates 430 – 357 BC
A client who I’ll call Monika had been taking T4 thyroid medication for the last 12
years and still couldn’t lose weight, she thought she had lost hope when...
She came to me, however, she thought; what have I got to lose, so she gave me a
call.
She had lots of stress in her past, but now she feels blessed and grateful for her
family and financial life, the thing that now bothers her most is how she feels on a
daily basis and that she couldn’t lose weight no matter what diet she tried.
No matter what she did with her doctor, changing meds, re-testing for thyroid
hormones, looking into Hashimoto’s, trying to control her insulin, nothing worked,
not even a pound of weight loss, then she found the system you have found in this
book.
This is an email I got from Monika:
“I finally feel I have found someone who understands me, what I’ve been going
through and that I will now be able to lose weight and get rid of the health problems
that have making me depressed and lethargic nearly every day”.
That was just after she started working with me.
Since she’s started the diet system and adopting new lifestyle changes, she has lost
14 Lbs and how she now feels like her old like was a world away.
Here’s what is included in this section of the book?
• The full diet system. I encourage you to follow all of this
• A section for beginners
• The express option
• Ninja strategies, which can be employed by the advanced readers out there
The Thyroid Diet
1. Eat Palaeolithic food only
2. Eat regular meals
3. 2-3 large orange juices every day
4. Have 1 grated raw carrot a day, 2 if you’re super keen
5. Have 25 to 50 grams of gelatine a day
6. Use coconut oil
7. Avoid as much polyunsaturated fat as possible
8. Avoiding endotoxin build up
9. Eat extra sea salt
I'm going to go into each of these points so that you have the information you need
to be 100% confident that it's vital for your future health you follow the system I’ve
laid out the best that you can and to give you the confidence that it will have an
incredibly meaningful impact in your weight loss efforts.
True Health Science – What this book is built on
First, I feel it's vitally important to preface the information I am about to share with
you with an overview of what I call, ‘True Health Science’.
Before about 1940 a lot of what the medical industry taught and studied and
practiced was based on what I call 'True Health Science'.
It's a very important topic because it's the foundation of this book and the
foundation of your weight loss and health restoration super success.
To some people, 1940 sounds like it was in the Middle Ages, however, when it comes
to scientifically based, non-biased health information it was a golden age.
A lot of work on the foundational, scientific research had been done already.
The power of the thyroid and the negative power of overly high stress/estrogen
levels were also well known.
It was a common practice for medical doctors in the USA to help their patients
reduce stress from whatever source or sources were the most damaging and use
thyroid restoration advice and thyroid medication if necessary to fix nearly everything
their patients were suffering from.
If someone went to the doctors with high cholesterol they would be given a protocol
that included lifestyle, dietary and thyroid boosting tips and strategies.
Similarly, if they went to the doctors with arthritis or dementia or vitiligo (where the
skin loses its pigmentation and turns white) for example, they would get thyroid
boosting advice, possibly with medication from their doctor.
As mentioned the thyroid really is the master gland in the body, that’s why, when
‘True Health Science’ was widely practiced, doctors would use it as their go to
approach to help their patients.
A lot of the information I’ll present is based on true health science and it can initially
seem extremely contradictory to the widely known, supposed ‘facts’ on health and
nutrition.
So as you go through this section, keep an open mind and read through this
concept, fully holding back your disbelief.
The reason, I believe, that we’ve gone from a system of fixing the root causes of
disease to a symptoms and drugs approach is that certain companies have a vested
interest in selling people medical drugs.
If fixing someone’s thyroid and reducing stress from one or a combination of the 7
sources can be used to cure most of the degenerative diseases known to mankind,
and a big percentage of those patients were willing to put in a little hard work
making some changes, then there would be no need for 80% of the drugs on the
market today and that would mean a huge loss of profits for the companies making
them.
Cholesterol the Perfect Example
Understanding ‘True Health Science’ when it comes to cholesterol is a great example
exactly because if you understand cholesterol, you can use it as a critical tool in your
thyroid restoration and weight loss mission.
Do you believe that cholesterol is bad for you?
For example, how many full eggs can you eat each day before it becomes
dangerous?
Please answer that in your head for me now:
Answer = ____ eggs a day is bad for you.
I see it as an essential part of the Thyroid Truth Diet system to bust myths and cut
through the noise, so you get RESULTS, I’ll bust one for you right here and now:
Cholesterol is stupidly healthy and amazingly good for you, it’s practically impossible
to be able to consume too much.
Let me clear this myth up for you once and for all….
I love helping folks with this stuff, it’s so powerful and life-changing.
Cholesterol is one of the absolutely essential ingredients you need from your diet,
the fancy word for this must-have, health critical ingredient from your food is a
‘nutritional precursor’.
If you don’t get the correct amounts of these ‘nutritional precursors’ from your food,
you will have to produce the stress hormone cortisol to basically compensate for
these life-giving parts of your diet.
Cortisol's job is to create energy, it does so by destroying your thymus gland, your
muscle tissue and sometimes a little body fat to produce sugar which is used to
make the cholesterol.
It has been demonstrated by Hans Selye and doctors from as far back as 1920 that
there is an inverse relationship between thyroid and cholesterol.
For example, when someone has high cholesterol, if you give them a dose of 5mg of
T3 thyroid every hour for 4 hours, within 8 hours, after the last dose, their circulating
blood cholesterol levels come down to 250 mg/c total cholesterol from 500 mg/c.
Caution: Do not go and do this if you have high cholesterol, there is a lot more
information you need to read before you make any decision on thyroid medicine.
So why does cholesterol rise in someone’s body in the first place?
It does so because that person’s body has too much stress forcing the body to
produce cholesterol to reduce cell damage.
Remember, stress is not only emotional and psychological, it could me any stress
from the 7 sources, including not getting enough of the right nutrition.
Did you know that cholesterol is one of the body’s most essential nutrients after; air,
water and sugar?
Imagine this…..you’re driving down the road and some crazy person cuts you up….
The moment that happens your liver will produce cholesterol as an extremely
powerful anti-stress, cell-protective mechanism.
It has a cell balancing effect, properly balancing oxygen and carbon dioxide in the
cell, reducing lactic acid and estrogen in the cell and reducing water retention in the
cell.
Cholesterol build-up in the arteries is easily explained by the fact that it is there to
help reduce the inflammation that was caused in the first place by un-healthy stress,
also to disinfect them from excess polyunsaturated fat build up.
Did you know that it actually takes more than 23, large, whole, organic eggs per day
to raise your blood cholesterol levels?
These has been proven in countless studies on a cross section of people, the studies
have been based on real scientific data and analysis and are non-biased.
When rats are fed lethal dosages of varies poisons ranging from snake venom to
chemical exposure, rats that normally die, when given a large dose of cholesterol,
ALWAYS live.
Again, these are independent, scientifically based and analysed studies.
Since about 1936, the whole history, context and what you’ve been exposed to
relating to the theory that cholesterol from your food raises your blood cholesterol
levels has been manufactured, controlled and set up so you believe cholesterol is bad
for you.
So, what most commonly happens is people believe the lies they’ve been fed and
they get ill and most probably end up taking medication.
Thus, big corporations earn more profits.
How fascinating right?
Here’s a great study that goes into depth about the history of lies and deception:
https://www.westonaprice.org/health-topics/know-your-fats/the-skinny-on-fats/#ref
Are you ready to leave the fad diets behind for good and focus on something
that really works?
If yes?
Let’s get into it….
The Previously-Hidden, Critical Elements to a Great Thyroid
Diet
Avoid Polyunsaturated Fats – The Silent Killer
Avoiding the fats commonly known as PUFA’s (Polyunsaturated Fatty Acids) is one of
my top thyroid boosting strategies.
Trying your best to stay away from these foods and oils is one of the top 5 tips of all
time when it comes to being able to lose weight and keep it off and of course create
mega health.
Fats 101
All fats, no matter where you find them, if they are natural will contain a mixture of
saturated, monounsaturated and polyunsaturated fats, where they differ is the
percentage of each.
PUFA’s are a lot more prone to breaking down in the body and it’s the natural by-
products of this breakdown process that do the damage in the body.
Technically the more saturated a fat is, the more double bonds it has, the more
unsaturated a fat is the less double bonds it has.
The less double bonds an oil has make it more likely to break down when it comes
into contact with oxygen free radicals in your body.
This breakdown process produces something called prostaglandins, these
prostaglandins damage the energy centres of your cells, the mitochondria.
Ultimately leading to a damaged thyroid and this destroys your weight loss ability.
This process happens so clearly and fast that you can even see it with your eyes in
real life, just plug a tube from water into a bottle of sunflower oil and you will be able
to see the air being sucked through the water into the tube.
What does this mean, you can see the process of the oil breaking down reacting with
oxygen right in front of your eyes.
You’ve heard of the process of oxidation, like an apple turning brown or rust on
damaged metal, this is what’s happening in front of your eyes, the oil mixing with
oxygen and breaking down.
Did you know that unsaturated fats were actually the base material for paints until
they found out how to use petrochemicals more cheaply?
And on August 13th, 1941 Henry Ford unveiled a car that was made using soybean
oil, would you really like to eat something that was originally used for paint and can
be used to make plastic?
Which oils or foods should you avoid?
− Canola oil
− Sunflower oil
− Safflower oil
− Corn oil
− Flaxseed oil
− Nut oils
− Anything made from nuts like peanut butter for example
− Almond milk
− Nuts
− Seeds
− Fish oil, cod liver oil
− Sardines
− Salmon
Why are the fats from these foods so very dangerous to your thyroid and weight loss
efforts?
Maybe a better question should be:
‘Why is this oil in 90% of the foods people eat?’
The reason is that it's cheap and that it preserves the shelf life of food.
On a number of levels, PUFA’s interfere with the balancing effect of the body and
destroy your metabolism, cell health and healthy hormone production.
Here’s the process that makes it so dangerous:
1. Polyunsaturated fats (PUFA’s) blocks the use of sugar, the transportation
of sugar and the detoxification of sugar in your body
Remember, sugar, when converted into glucose and used by your body, from
the right sources, is like fuel for your car, it’s the bodies metabolic engine and
blocking it is very dangerous.
2. PUFA’s are major causes of inflammation
When the polyunsaturated fats you eat breakdown in your body, the by-
products they eat cause rampage within your body and damage your cells,
your muscle tissue, bones, cells and thyroid function.
All these processes severely affect your metabolism and weight loss efforts
and most definitely affect how you feel every day.
The by-products of PUFA’s being broken down in the body are to quote
Danny Roddy:
“The eicosanoids and leukotrienes are the major triggers of histamine and
serotonin synthesis and release and without them, histamine and serotonin
become a much smaller burden on the organism”.
− Danny Roddy, an expert on the thyroid.
3. PUFA’s directly shut down your metabolism
When something you eat, PUFA’s in this case, shift your body away from
producing testosterone, thyroid hormone and DHEA, your body as a coping
mechanism will automatically start to produce more stress hormones.
Think of these stress hormones; cortisol, estrogen and aldosterone, like short
term fight or flight stress hormones, that get your body ramped up and ready
to fight or run in it’s response to what it sees as a stressful situation. This is a
very good short-term response.
However….
When these stress hormones are produced in high amounts on a consistent
basis, which happens due to PUFA’s in the body, this is when it gets
dangerous.
4. PUFA’s inhibit your cells ability to breathe and energize
Why is this important? Because anything that significantly affects your cells'
ability to balance, reproduce at a rapid rate and be healthy will severely affect
your health, your weight loss efforts and your thyroid function.
It’s because PUFA’s directly inhibit cytochrome C oxidase, whose role is to
energize cells that they do so much damage.
5. Avoiding PUFA’s could be one of the best longevity and Anti-Aging
Strategies on planet earth
We all want to look and feel young forever right? Of-course we do.
Even mainstream medicine has been promoting a super-fast metabolism for
anti-aging and preventing degenerative diseases of all kinds, just check out
this search if you're in any doubt:
https://www.clinicaltrials.gov/ct2/results?cond=&term=uncoupling&cntry=&s
tate=&city=&dist=
As skin is made up of cells and when the cell wall becomes fragile and the
inside of the skin cell becomes inflamed loaded with lactic acid and excess
estrogen; poor skin, accelerated aging and disease is the natural by-product.
6. PUFA’s reduce the amount of cholesterol you convert from the food you
eat.
As mentioned, cholesterol is actually an extreme powerful nutrient for your
body and reduces stress of all kinds. Taking anything that interferes with you
getting as much cholesterol as you need is extremely dangerous.
Take ‘statins’, for example, the cholesterol lowering drug, that is in the midst
of class action lawsuits all over the world for allegations of causing liver failure,
dementia and ALS etc.
Who in their right mind would want to take anything that has a similar effect?
Does this affect weight loss? You bet it does. All of these damaging processes
do one thing.
They slow your metabolism and make weight loss an impossible task, no
matter how much you exercise or how many calories you cut.
Orange Juice – The Thyroid Saviour
Yes, you read that right. Orange juice and the other classes of juice I recommend are
very good for you.
Time to bust another myth….
"A daily diet that includes two quarts of milk and a quart of orange juice provides
enough fructose and other sugars for general resistance to stress, but larger amounts
of fruit juice, honey, or other sugars can protect against increased stress, and can
reverse some of the established degenerative conditions.” —Raymond Peat, PhD (2012)
Why Orange Juice Will Transform Your Life and Help You Lose Weight:
1. The ‘naringin’ and ‘naringenin’ in orange juice have extreme anti-
inflammatory properties
And are some of the lesser known but highly effective elements of orange
juice that suppresses endotoxin by suppressing the formation of nitric oxide
and prostaglandins.
What does this sentence right out of a scientific journal means?
Basically, the powerful anti-inflammatory compounds unique to orange juice
will suppress the build-up of thyroid damaging toxins and suppress the things
that acutely damage your cells.
Remember: you are an expression of your cells so anything that damages your
cells will damage you and damage your weight loss efforts.
2. The sugars in orange juice speed up your metabolism more than the
calories in the food…. Sounds kinda weird, but think about it.
When food has a metabolism boosting nutrients inside it, the positive
hormonal output causes you to burn more calories than were in the food or
drink.
The reason behind it is that the sugars are one of the precursors to
Progesterone and Pregnenelone, and these are the ingredients you need to
manufacture enough T3 which in turn, turns up your metabolism.
3. The potassium in orange juice pumps the glucose directly into your cells,
creating a magical metabolism increasing effect.
Potassium has been studied over and over again and it has been found to be
more powerful than insulin in helping your cells use the sugar you eat.
The result?
It means the orange juice you drink does not cause an insulin spike so worries
about developing diabetes type II is now a thing of the past. Forget about
thinking the sugars are bad for you, now that you are enlightened with the
‘True Health Science’ it sets you free and weight loss, thyroid restoration and
all that life has to offer a truly happy and vibrant person is unleashed.
4. Orange juice has a powerful stress hormone lowering effect
Cortisol, adrenaline, prolactin and estrogen in excess cause severe damage to
your body and lower your thyroid function, thus lowering your metabolism
and drastically reducing the amount of calories you burn every day.
Sure, you’ll burn more calories if you’re in a stress response initially, however,
as your thyroid and adrenal gland function lowers, that’s when the weight gain
kicks in and although there might be an initial surge of energy.
However, when your stress hormones are chronically raised and your thyroid
function lowered, the net effect is low metabolism, altered cell metabolism
and a host of horrible health effects.
Also for you to feel great and lose weight you need to covert the inactive
thyroid hormone, T4 into the active thyroid hormone, T3. This happens in the
liver and you need sugar for this conversion process….orange juice to the
rescue.
When the stress hormones are elevated above normal levels, they block the
conversion of T4 to the active thyroid hormone, ‘Free T3’.
As orange juice prevents this nasty series of events, it's one of the big guns in
your weight loss and thyroid restoration arsenal.
Tips for Drinking Orange Juice
If you find orange juice too acidic, you can add 1 pinch of baking soda, if this is an
issue for you, then you’ve also practically proven to yourself that you have
hypothyroidism.
In fact, baking soda is also great because it increases your levels of CO2 and a
hypothyroid patient always leaks CO2 from the cells.
Also, if you would like to add sea-salt to your orange juice, it’s a great Ninja tip…
You’ll see why later.
Of course, it should be fresh juice if possible, however, a high quality bottled version
will be great if: it's not got anything added like preservatives or colourings and it
goes off within a few days and it’s from fresh oranges, not from concentrate.
If you are anything like me, you are probably busy and probably stressed, I will do
anything I can do to help you integrate the Thyroid Truth Diet into a busy lifestyle.
I will only recommend tips and strategies that make the very best use of your time, if
I do not, you will lose out, and I will not recommend it.
I see myself as your most trusted advisor, someone to help you truly get better, for
that reason, just to sell this system, I will not lie to you…
….I care too much about you.
Grated Carrot Salad – The Gut Super Restorer
I’m guessing unless you’re really up on ‘True Health Science’ and Ray Peat that you
never heard about this one, I’ve used this exact strategy for quite frankly, amazing
results.
Did you know that the thyroid is primarily responsible for:
1. Triggering the release of the critical digestive enzymes such as hydrochloric
acid. When these digestive enzymes are set off in the right amounts then it
triggers the adequate release of the other digestive enzymes?
2. Producing digestive secretions that massively aid digestion?
3. Your thyroid is responsible for the condition of the bowel wall, firstly, because
too little hydrochloric acid will cause damage to the bowel wall, secondly,
because the chemicals that your thyroid produces repair the bowel wall and a
host of other processes?
4. Your thyroid controls peristalsis, the crucially important pumping in the
digestive system that helps you digest food and expel waste and toxins?
5. A healthy thyroid will allow you to expel excess estrogen from the bowel,
which in excess will leak through the bowel wall, back into the blood stream
and further shut down your thyroid function?
6. All of the above processes help protect you against the dangerous, excess,
endotoxin build-up we’ve talked about previously?
Isn’t it mind blowing?
To me it was.
I am still delighted with applicable science as powerful and as little-known as this.
When I found out how much my digestive processes were controlled by my
thyroid, I was shocked and intrigued.
I finally started to hope that I had found a real solution to my digestive problems
that I had been battling with for over 10 years.
The Magic of Raw Grated Carrots?
Grated or well chewed carrot has 2 wonderful ingredients that fit together like
hand and glove:
- Indigestible fibres (In this case extremely useful)
- Very strong natural antibiotics
Once I started thinking on a deep level how incredible it is to have these two very
powerful ingredients together, I was in awe of the power of nature and the body.
One of these ingredients is typically bad – the indigestible fibres usually cause a
lot of problems in your body, but in this case, when combined with natural
antibiotics they become very positive.
How Specifically Grated Carrots Do What They Do?
Grated carrots are very special, their ingredients turn each other into
powerhouses of the gut cleaning and hormone balancing universe.
Does that sound farfetched?
Read on for the full run-down on what is going to be a serious piece of kit in your
thyroid and weight loss tool kit:
Grated carrots rummage through the whole of the bowel/gastro-intestinal
system.
They cleanse and balance your body with striking effects on your whole system.
Specifically grated or well chewed raw carrot will:
- Cleanse the whole digestive system, especially the lower part of the
gastrointestinal tract where a lot of the damaging toxins lye and other
cleansing foods do not usually reach
- It attracts excess hormones such as estrogen like a powerful magnet, grabs
hold of it and expels them out of the body so they don’t leak through the
bowel wall and back into the blood stream where they would normally do
even more harm in the body, further reducing thyroid function
- Because of the above effects and the many more a grated carrot has, it will
have a direct impact lowering inflammation in the whole body
- This will have a wonderful detoxification, stress-lowering, energy boosting
effect in your life
- It will often make a big dent or stop the symptoms people often experience
with low thyroid, namely: Headaches, allergies, constipation, bloating and skin
problems, among others.
- Remember that approximately 20% of the conversion of the inactive thyroid
hormone T3 to the active and super useful T3 thyroid hormone happens in the
gut, so anything that interferes with gut function will interfere with thyroid
function. The way this works is that an enzyme called intestinal sulfatase
converts the T4 to T3, however, that cannot be produced in adequate
amounts without a healthy bacteria balance in the gut
Tips on Consuming Carrot
Until you have boosted your metabolism and thyroid health, stick to one grated
carrot salad only a day, let me explain why.
A person with low thyroid function will have a poor ability to convert the food they
eat into the smallest parts, including vitamins.
In this carrot example it's hard to convert the beta carotene that is abundant in carrot
into vitamin A.
Later, when your body temperature, pulse rate and oxygen consumption have
normalized, 2 carrots a day can be a great thyroid boosting strategy.
Why Should It Be Grated?
What you want to do is to keep as many of the fibres intact as possible and create as
much surface area as you possibly can, grating does this.
Why You Shouldn’t Cook or Juice it
Because you will destroy the indigestible fibres and some of the antibiotics. Anyway,
the antibiotics are of no use because they cannot be carried through the whole of
the gut as the indigestible fibres have been killed off.
Also, cooking or juicing releases a lot more of the beta carotene. As mentioned
before, this is hard for most hypothyroid people to digest without causing excess
stress on the system, not what someone in a low thyroid state needs.
How to Eat it
Grate it, ideally long ways down the carrot and have it with some of the following
ingredients:
- Coconut oil (1 tsp)
- Olive oil (1 tsp)
- Apple cider vinegar (1 tsp)
- Lemon juice (1 tsp)
- Sea salt (1 pinch or so)
Eat it separately from food as a snack, for example in-between meals.
Eating at the same time as your main meal may block the absorption of the vitamins
and minerals in the other foods on your plate.
The coconut oil, lemon and the apple cider vinegar add to the bowel cleaning effect.
Gelatine – The Real SuperFOOD
It’s been known throughout the ages to be incredible.
Highlighted here by an old American Indian proverb:
“Good broth can resurrect the dead.”
So you’ve no doubt heard a lot of foods that are branded about as Superfoods but
do you know the truth?
I guess, as you know the title of the book, you have figured out what I am going to
tell you?
While it may be true that there are other Superfoods, there is none like this one.
To Quote Josh Rubin from East West Healing, real, long term devoted students of
Ray Peat and also CHEK qualified like myself;
“If I were to be stuck on a desert island with only 1 food or supplement it would have
to be gelatine”.
That’s a powerful statement and should grab your attention.
Why is it is so incredible?
It contains 18 out of the 21 amino acids known to mankind! Remember – amino
acids are the building blocks of protein.
The parts that protein is broken down to before being used by your body for health
and regeneration, stunning metabolism and marvellous health.
Why this incomplete protein is completely perfect?
So why does a food source that has only 18 out of the full 21 amino acids make the
‘Perfect’ protein?
Gelatine does not have tryptophan and cysteine in it, however, this is a good thing.
The meat most people eat; chicken breast, steak, mince-meat etc. has loads of
tryptophan and cysteine in them. The amino acids tryptophan is inflammatory if
eaten in too high amounts or too regularly.
Having gelatin with meals is a great compliment to your thyroid boosting regime.
Some more benefits of gelatine are:
− It’s super easy to cook or you can buy it as a supplement
− It's very easy to eat as a snack and can be prepared in 2 minutes and can be
taken anytime of the day
− As mentioned, it's got a load of non-inflammatory protein in it that will boost
your health
− As most people are not consuming enough protein, having such an easy,
quick and healthy source is wonderful
− You can use it to make ice-cream, gummy bears and others super tasty snacks,
yum, yum!
− It's amazing for your skin, hair and nails as it's derived from collagen. Anyone
worth their salt knows that collagen is the base material for skin, hair, bones
and connective tissue.
− Glycine which is loaded into gelatine is a significant factor in helping you
create blood glucose and we’ve covered how important sugar is in your body
There’s loads more by the way, enough for a separate book!
There will be some broth recipes later in the book, I hope you're looking forward to
your ice-cream.
Tips on consuming gelatine:
1. If you are using the powdered form of gelatine, dissolve it in boiling water so
it is easy to digest and does not cause an upset stomach. I then prefer having
it with juice, to cool it down and to change the taste to something slightly
nicer.
2. If you want, you can add it to coffee as a snack, you’ll be able to put one
tablespoon in before it makes your coffee too thick.
3. Have it with your protein meals to make the most out of it.
4. If you are buying the supplement form make sure you have read our Ultimate
Thyroid Boosting Supplement Guide to find out where to get it, believe me, all
gelatines are not created equal.
5. It’s a great supplement (if you are not cooking it) to bring on holiday or a
business trip.
6. Have 25 to 50 grams a day, if you want 50g a day have it in 2 servings spread
across the day
7. It's practically impossible to have too much, but as with anything you don’t
want to imbalance your body by having an extreme amount.
Sea Salt
The United States Department of Agriculture’s (USDA)’s own statistics shows that the
people with the lowest salt intake have the highest rate of blood pressure, yes, that’s
not a typo.
Incredible but true.
I feel very blessed to have had access to the CHEK institute and their courses and I
learned how important sea salt was over 11 years ago.
Comparing great quality sea salt from a a clean source vs. table salt is like comparing
light to dark.
Table salt is basically sea salt reduced to sodium chloride, practically a chemical that
has most of the good bits, the bits that work synergistically removed.
If those bits are taken away, it turns into a damaging, inflammatory food or chemical.
They take the magnesium and potassium out and then sell it right back to you in
your vitamin and mineral supplement.
You see, when a food is whole, including the co-factors it comes with it in its natural
environment, it is natural for your body, and sea salt is the same.
The sea salt will actually raise low blood pressure to healthy levels by regulating
aldosterone and helping your cells use the sodium, potassium and magnesium inside
and outside the cells because it is used by the electrolyte system to do this very task.
So, what's the root cause of high blood pressure, if it isn’t salt you may ask?
You see, when you're in a low energy state and your thyroid is underactive, you
produce more aldosterone, this increases the viscosity of the veins, causing high
blood pressure,
Another one of the common stress responses that keep occurring when someone is
suffering from hypothyroidism.
It‘s because sea salt balances the thyroid and is tremendously pro-metabolic that it
reduces aldosterone, normalizes low blood pressure and decreases high blood
pressure. There are some other factors, but I won't put you to sleep with all the
details here :-)
It has the concurrent benefit of lowering adrenaline, thus helping you achieve
balance and restore your thyroid function.
Just know that sea salt is in no way dangerous.
Tips for Eating Sea Salt
• Have extra on food
• Have 1 pinch in water or orange juice. If you can taste it, then you’ve probably
added too much
• Don’t have too much in one go, approximately 1 tablespoon will cause a
laxative, flushing effect and you’ll be rushing to the bathroom in no time at all
• Try to get Morton’s Pickling sea salt or Atlantic Sea salt to get salt that is as
uncontaminated as possible, most of the world’s seas are highly polluted
• Avoid Himalayan sea salt even the whitened version. The pink colour is
present because of the great quantity of iron and when you look at ‘True
Health Science’ information, iron in any relatively high amount and in the
wrong form is very bad for you
• Have a high salt snack before bed to downregulate your stress hormones so
you can sleep deeper and trigger greater restoration
• You’ll need less sea salt as you get healthier, as you will have less ‘salt loss’
from the body which happens when you are hypothyroid
The 4 Hour Danger Zone – Eating Regularly
Another one of the top tips for hypothyroid sufferers – eat every 4 hours maximum.
Most people know they are meant to eat regularly but I'm guessing you don’t know
the full extent of the damage it can do to your thyroid if you don’t and what a
wonderful boost It can provide if you do it!
We’ve covered PUFA’s before, if you’re like my Clients you will have been consuming
an excess of PUFA’s for most of your adult life.
Did you know that the barrier between the pregnant mother and the baby in her
womb will block polyunsaturated fats from travelling though?
What do you think that is? Needless to say, they are very dangerous and not eating
regularly will unleash a slew of these deadly toxins back into your blood stream that
will attack your body and thyroid, all over again.
It’s sometimes unavoidable to get hit in the face but it’s definitely possible to not get
hit by the same person twice! You look out for him and walk the opposite way, you
want to do that when it comes to PUFA’s.
That’s only one of the decisive reasons why you should try your best to eat regularly.
The ideal window in normal situations is a 2.5 to 3.5-hour time-frame, never leaving it
longer than a 4-hour gap between food.
If you aim to do this 80% of the time, that is a good yardstick.
If there was one thing I implemented that made one of the clearest impacts in my
life, it is eating regular meals with snacks in-between.
It’s one thing to know something is good for you over 10 years or more, it’s another
to truly know it’s one of the biggest parts to the puzzle of a successful life, eating
regularly is one of those things for me, as clear as night or day.
Have you ever noticed that your body gets cold or your hands and feet are extra cold
if you haven’t eaten enough, or regularly enough or had break-fast for example?
This is a very clear sign that your body is in an emergency state, I know that sounds
over-the-top, however, I know what's going on inside your body when this happens
and it's not pretty.
Here’s what happens:
Your stress hormones shoot up like a skyscraper in Shanghai and your health-giving
repair hormones are asleep on the floor
It will also:
1. Increase your energy levels:
If energy is a focus of yours, then getting enough of the key thyroid nutrients
is critical, it will massively boost your energy levels and enable you to handle
an incredible increase in stress compared to when you are not eating regularly
2. Your body is stressed and you leak PUFA’s out of the cells to recirculate all
around your body and destroy your thyroid.
3. Reduces the inflammatory stress hormone prolactin, cortisol, and adrenaline
4. Increases your metabolism by orders of magnitude
5. Helps you maintain a balanced mental and emotional state, increasing
progesterone in the brain and decreasing the mental stressors cortisol and
adrenaline, among others
6. Increases creativity, mental acuity, mental reasoning and helps you maintain
calm under pressure
The master trick to this is this equation….
Preparation – focus – preparation
It’s vital and you know that after a while it will become more automatic and a lot
easier to do the things you need to do consistently.
Because, you’ll be getting great results and feeling so much better, this momentum
will motivate you to continue.
And…
You’ve started to ingrain these habits, so they become a lifestyle change, part of who
you are and what you do.
Wonderful.
The meal plans, and recipes have lots of ideas and resources to help you out here.
Avoiding Excess Endotoxin
This one is awesome.
When something is not digested properly, bacteria light up like it’s a New Year’s Eve
fireworks show.
For them, it’s party time!
Or in this case, feast time!
They feed off the indigestible fibres and the by-product of the bacteria feeding off
these fibres is called endotoxin.
Everyone has some endotoxin or the fancy word for endotoxin: Lipopolysaccharide,
it’s when the accumulation becomes too great that it is very dangerous for the body.
In normal circumstances without a diet high in PUFA’s and indigestible fibres, our
liver is designed to destroy most of the endotoxin before entering into circulation.
However, when you have excess stress, that’s when the bile acids that would normally
protect the bowel wall from damage are impaired and endotoxin enters circulation.
Why is endotoxin so dangerous?
An excess of endotoxin is called ‘Endotoxemia’, this is where the endotoxin builds up
becomes so great that it leaks through the bowel wall and back into the blood. It’s
here that it furthers destroys your body and your thyroid function.
I estimate through my clinical experience that over 80% of people suffer from
endtoxemia and over 90% of thyroid sufferers.
Here are only a handful of the most potent and important side
effects of endotoxin:
- It damages the gut wall, increasing inflammation and lowers immune system
function
- It will increase iron retention in the gut, this is very negative
- Endotoxin increases blood levels of estrogen to rise, estrogen will pull albumin
and water from the blood and push it into the tissues which leads to low
blood volume, oedema (water retention), increased blood clotting etc.
Estrogen is itself a dangerous stress hormone when produced in surplus
- Indigestible food will create a state of excess lactate thus producing more
serotonin, a stress hormone in excess
- It is excitotoxic to your cells, i.e. they get overstimulated and damaged,
leading to them holding excess water and contributing to many of the
nervous system and endocrine disorders
- Endotoxin excess will lower the assimilation of glucose from food into your
cells, not getting enough sugar is very dangerous
How to reduce endotoxin to reasonable levels
Jump straight to the grated carrot section on page 34 and the Gut–Thyroid
Connection section on page 82.
Be sure to take this dream-creating strategy seriously, it’s a real life-changer.
WARNING: Just because this section is short – please, do not underestimate the
power of endotoxin, its one of the best strategies I have ever used with Clients and
myself, it’s a real – game changer.
Coconut oil
Coconut oil is 97% saturated fat from cholesterol and 3% polyunsaturated fat (in this
case the saturated fat far outweighs any negative effect of the PUFA).
We’ve covered cholesterol earlier, if you missed that go back to it and read it as
many times as you need to, so it sinks in, I was so indoctrinated with the whole
cholesterol being bad for you myth that it took me about 6 months to truly
understand how good it is for you and that the lies were just that.
Why is coconut oil so truly outstanding?
It is a medium chain tryglerceride, an MCT oil, made popular by bullet proof coffee if
you’ve heard of that?
What’s this you ask?
The coconut palm in certain cultures is revered and respected as a thing of
wonderment. Asian and Pacific populations call it “The Tree of Life”.
Remember the nutritional precursors you need to healthily boost your metabolism
by creating the hormones progesterone and pregnenelone? Coconut oil or the
cholesterol in the oil is one of those very precursors.
Absolutely-Essential and Freaking Awesome, that’s what coconut oil is.
Thank God I found out about this super strategy.
Why coconut oil is Freakin Awesome?
• It will lower insulin production if eaten with a heavy carb meal such as pasta
for example, even with Thyroid Truth meals it will have an insulin balancing
effect
• Improves the attraction of calcium and magnesium from foods and the
retention of these precious minerals
• Reduces the stress and strain on the liver, giving the liver an ‘Easy time’
because it doesn’t need to produce so much energy of its own, helping it
balance and restore
• Improves the absorption of others amino acids and vitamins
• It helps fights viruses by being converted to monolaurin, this is a key immune
boosting factor
• The BIG one – it converts to energy straight away, it doesn’t need to be
converted to fat then used as energy later. In effect, it’s like rocket fuel being
directly injected into your cells
Eat Palaeolithic Food Only
You’ll eat Paleo with a twist, or with a couple of twists!
I want you to include one of my life savers – orange juice or the other 2 classes of
fruit juice that are recommended in ‘True Health Science’ to supercharge your
metabolism.
Quality of food, getting enough nutrients, particularly protein, great fat and
awesome sugars are a critical element when it comes to losing weight with a thyroid
problem.
All of that, when used in combination with the other parts of this system, can be
achieved by following the Thyroid Truth Diet.
You’ll also avoid a list of specific raw vegetables or maybe all raw vegetables, yes,
min-bending I know, read on for the mega information on the sometimes-damaging
effects of raw vegetables.
I told you this plan was different and unique and it’s because you’ll be following the
‘True Health Science’ laid out in this plan, that you will achieve the results you truly
deserve.
In the avoid section, we will cover the guidelines for what to avoid and in this section,
we will be covering vegetable and the reason they can be very harmful to you, your
weight loss and energy restoration goals.
Allowable Foods List
− Pork
− Beef
− Lamb
− Turkey
− Root vegetables (the ones that grow at least partly underground)
− Fruits
− Eggs
− Good quality fats
o The fat from butter
o The fat from ghee
o The fat from milk
o The fat from cheese
(Note about Dairy: you can have these foods/drinks if you can digest
them well, there will be some information on that later)
o Coconut oil
o The fat in avocado
− Fruit Juices
o Orange Juice
o Red Grape Juice
o Tropical Fruits (examples include mango, papaya, melon, etc.)
− Oysters
− Cooked Mushrooms
− Bamboo Shoots
So that means that anything that isn’t on this list is not allowed, but let's break that
down for you:
The Not Allowed Foods
− Nuts
− Seeds
− Beans
− Legumes
− Seeds
− Soy
− Grains of all kinds
− Alcohol
− Seed oils
− Nut oils
When mankind evolved into what we now know as the modern human being – the
Homo sapiens, it was when we started eating a lot more meat, you know the stimulus
for that critical shift?
Meat has very powerful effect on the brain and the body – if it wasn’t for meat we
wouldn’t have been where we are today.
Leslie Aiello, an anthropologist and director of the Wenner-Gren Foundation in New
York City, which funds research on evolution, had this to say:
"What we think is that this dietary change around 2.3 million years ago was one of
the major significant factors in the evolution of our own species," Aiello says.
Meat is packed with lots of calories and fat and protein. Our brain — which uses
about 20 times as much energy as the equivalent amount of muscle — piped up and
said, "Please, sir, I want some more."
As we got more, our guts shrank because we didn't need a giant vegetable processor
any more. Our bodies could spend more energy on other things like building a
bigger brain. Eating meat apparently made our ancestors smarter — smart enough
to make better tools, which in turn led to other changes, says Aiello.
That period is when cut marks on animal bones appeared —but cut marks that could
have been made only by a sharp tool. That's one sign of our carnivorous conversion.
Fundamental information for vegetarians, please read on
Here’s a great video by Paul Chek on being a vegetarian, which he was for about a
year and it’s something he thoroughly enjoyed.
Remember, Paul is one of my top 5 mentors and I have completed 2 of his courses,
he’s very spiritual and very successful and extremely wise, he must not be far off from
spiritual enlightenment which is an extraordinary achievement.
Through his institute he trained over 10,000 Chek professionals and he’s been
meditating since he was 11 years old, wow!
If you prefer reading, here’s a blog post: https://www.paulcheksblog.com/vegetarian/
If you prefer watching, here’s a great video:
https://www.youtube.com/watch?v=mZ4cRRrAqEM
Here’s a video from Paul about eating too much meat which I also believe is bad for
you, as with everything there is ‘pluses’ and ‘minuses’ and this provides a valid
viewpoint on eating meat: https://www.youtube.com/watch?v=RJJzxzgXofQ&t=237s
Now you have a context and ‘True Health Science’ information on the possible long-
term consequences of being a vegetarian.
If you continue being a vegetarian while your body is asking you to stop, you have to
know how to listen to the right signs.
I’m here for you.
What meat is best?
So, now that we covered the ‘True Health Science’ view on vegetarianism.
What is the right quality, best source of meat based on ‘True Health Science’
evidence?
Also, how much meat should you eat?
It's very important to listen to your body, but the reality is, not many people have
ever really tried tuning into how their body feels on a deeper level.
So just to be safe let me give you a guideline…
You should eat approximately 80 grams of protein a day, ideally organic.
The meats or proteins I prefer are the ones with a lot of saturated fats, such as the
protein from milk, eggs, cheese, beef and lamb.
These foods will have more saturated Vs. Polyunsaturated fats in them.
The best source of actual meat is the type with the cartilaginous parts still attached
such as organic lamb shank, the value is that there is a better mix of amino acids and
less of the gut-inflammatory amino acid tryptophan.
Chapter 5
The 8 Biggest Lies That Destroy Your Thyroid and
Pack on Fat
“The last 4 Doctors, Dr Diet, Dr Quiet, Dr Happiness and Dr Movement, are the last 4
Doctors you will ever need”.
- Paul Chek
Here, Paul is referring to someone’s internal Doctors: making lifestyle changes to
never need to see a Doctor again.
These are the things you need to get rid from the clutter of your mind for you to
jump onto the explosive path to weight loss and health success.
1. Cutting calories is the key to losing weight
Cutting calories, even after all the hype surrounding the keto diet and the
intermittent fasting has settled down is still a starvation approach.
It’s like being an astronaut floating through space, trying to look at the
universe through the eye of a needle, you miss the wider picture, the picture
that sets you free.
While the science behind these fad diets seems alluring, however, the greater
effect on the body is dangerous for health and terrible for long term,
sustainable, weight loss.
What basically happens is that your body reduces your thyroid function and
metabolism because you are not getting enough calories and nutrients.
During periods when a human was subject to famines, for example the
Paleolithic era, when we didn’t have guaranteed access to food, it would do
anything it needed to in a bid to save you from dying and this includes
slowing down your metabolism which, over time, results in an endless list of
symptoms and diseases.
2. That you need to exercise a LOT
Again, a very damaging concept, if you hurt your body because you are not
strong enough to handle the intensity and volume of the exercise you are
doing, it’s just like cutting yourself with a sharp blade, you are going to bleed.
Listen to your body and soak-in the recommendations on movement above
and you’ll be the wise one making the smart and savy choices when it comes
to when or even if to exercise.
3. That the fats from nuts, seeds and salmon is good for you
Very dangerous advice, it seems great on the surface, however – did a little
deeper and you can plainly see that this is not going to serve you.
Take for example the fact that in cultures with an abundance of PUFA’s in their
diet have higher incidences of cancer and other degenerative diseases and it
becomes clear.
Look for studies that show people with stage 4 cancer having highly saturated
fat in their cells on Google (which usually has a before and an against for
everything!) - you won’t find one, that’s because anyone who’s really ill will be
depleted of the healthy fats – the saturated fat and their cells will be full of
PUFA’s.
4. You need to eat vegetables
Their natural protection mechanism; enzymes that interfere with animals
digestion, do the same to us.
Did you ever see corn in the toilet after a number 2, doesn’t that say it all?
It’s being passed through without being digested and it causes havoc along
the full journey through the gastrointestinal tract.
This simply cannot be balanced out by the nutrients in the vegetable.
5. Milk is bad for you
Can you think of any other one food that has sugar, protein and fat in?
Milk does….
The milk sugar, the protein and the fat are in one super-duper combined
powerhouse of a food.
Tons of amino acids, decoupling proteins that speed up your metabolism
and…
The thyroid power dynamo – calcium, in an easily absorbed, super healthy and
extremely clean source.
Even if milk is pasteurised, it’s still so good for you that it warrants the
consumption.
If you can’t digest it well because you’re low thyroid state has devastated your
ability to digest it well that’s another matter, if you can’t now, try re-testing
later when your thyroid is better.
6. T4 medicine is the best for hypothyroidism
You need to covert 100% of the T4 you consume into the active T3 thyroid
hormone to be able to use it for any of the beneficial effects your thyroid
hormones have in the body.
When it’s not absorbed it builds up-up to the point that the thyroid thinks it
needs to reduce its function so it ends up damaging itself and this is in effect
what happens with Hashimoto’s thyroiditis.
The other major negative with this process is that T4, in high amounts is toxic
and damaging to your body’s tissues.
7. Estrogen/HRT is good for you
What is in the birth control pill?
That’s right, estrogen.
In countries where the abortion is banned, desperate women who were not
planning on having children and have had unprotected sex often use a high
dose of birth control pills, say 20 pills in one go to prevent getting pregnant.
As far back as 1920 it was shown in experiments that estrogen causes
abortion, cancer and degenerative diseases.
For example, Doctors knew that the further into a pregnancy a woman was the
more estrogen you had to administer for an abortion to happen.
8. You can’t fully recover from hypothyroidism
Now this is one you don’t want to believe. NO WAY JOSEY
You can totally regain your gusto for life and lose a tone of weight, don’t let
any doubt enter your belief system.
I am living proof so are my tribe of Clients.
Just have a look at the Ray Peat forum for countless stories of previously
hypothyroid patients living a large and fulfilling life.
Chapter 6
Beginners Winning Strategies
AND…Useful tips for non-beginners also:)
“Natural forces within us are the true healers of disease”.
- Hippocrates 460-357 BC
So, you’re new to this, congratulations!
I’m so happy that you have found answers that will work for you.
What do I recommend to get you started on the right path as a way to get started
quickly without doing everything in this plan?
Of course the more you can do the better, however, if you are after some strategies
that will have the maximum payoff with the minimum amount of work, here’s what I
recommend:
I am going to give you two options.
The first is to;
1. Stick to the 14 days Thyroid Truth Diet along with the orange juice
2. Have coconut oil every day
3. Have 1 grated carrot a day
The second
1. Have one grated carrot a day
2. Do a hybrid version of the paleo diet with more cheat meals
3. With 2 or 3 orange juices a day
A word of caution, I do not often find people are very successful with the second
option, however, if you carefully track your diet and cheat meals and you are laser
focused then it can work.
I usually find that if you are not willing to go all in, it will be a journey through
mistakes on which you run the very real risk of getting demotivated and stopping.
However, like I said it can work and I am here with you both in the form of this book
and in spirit, I have put my life’s work into helping people and I do really care about
you.
When I am writing this book I believe I am writing to one person at a time – you.
Go for it, make me proud and happy.
You can do this, stick with it and the quality of life you will experience and the body
you will live in will be nothing short of a dream.
Sounds wildly optimistic? I don’t think so. I know how horrible life can be living with
a thyroid problem and being overweight, I don’t see that in your future.
Option 1
One of the crucial success factors when it comes to leaving a thyroid problem in the
dust is to be able to tune into your body and how it feels.
When you start on that journey, you’ll be shocked and surprised how good it feels
and what an unbelievable learning experience it can be, this will affect every area of
your life.
That’s one of the reasons I recommend you do the 14-day diet without eating any of
the banned foods. Sure, you may not be able to eat organic food for 14 days or eat
something every 4 hours, just try your best.
When you stick to 14 days without food choice mistakes, some wonderful things will
happen:
1. You’ll provide your body with the best detox it could get
2. You’ll lose a big chunk of weight
3. You’ll learn which foods are poisoning you
4. You will experience a surge of energy
5. Digestive function will be noticeably improved
When you eat junk/processed foods, PUFA’s and grains, you are re-toxing your body,
the exact opposite of a detox. So, when you are on the Thyroid Truth diet system,
you are providing a much needed super cleanse for your body.
The weight loss will come if you're in the green in terms of your health balance and it
could be quite dramatic.
You’re finally giving your body the nutrients it needs so you’ll boost your energy and
feel the zest of life pumping through your veins.
The typical diet that most people eat is full of grains and without enough protein.
When you are on this healthy eating system, you are doing the opposite – that’s
where the surge of energy will come from.
Have orange juices as snacks or with meals if you prefer, as it is juice, not water, it will
not cause a diluted, less effective digestive system.
Then have the coconut oil as part of your morning routine so it is easier to remember
and stick to.
Have the grated carrot as a snack between meals.
You're all set.
Option 2
First
Perform a simple exercise, think, through a normal week, how many times a day do
you eat food that isn’t on our allowable food list?
- Bread, rice, pasta, grains, cookies even things like corn bread or quinoa?
Say you have toast every day for breakfast and 3 times a week you have pasta or
pizza, that’s a total of 10 cheat meals a week where you are eating displacement
foods (foods that kill your body because they are taking more away from you than
they give you back in quality nutrition).
Second
I want you to come up with a certain number of cheat meals per week to stick to.
If for example you are having 10 a week, then 3 or 5 might be a good goal, whatever
your number is, here’s what I’d recommend you to do:
- Track your cheat meals
- Focus every day to ensure you stay on top of your goal
You can use a tool like the note app in your phone or Google keep or old fashioned
paper to keep a record of your meals.
A business would never, ever have a week or even a day of not recording its financial
numbers, ever! So why should you?
If you have an important goal that is tangible and can be equated into numbers,
tracking it on paper/an app will be a critical success factor that will enable you to
restore your thyroid and lose weight.
Add in the ideally fresh orange juice or alternatively a high quality bottled orange
juice and you are good to go.
Have the grated carrot between meals as a snack.
If you’re thinking?
LOOK, “Tim, that’s fine for you to say, but you can’t see what my life is like, I can’t do
that”.
If that’s the case, I want to honour your thoughts, however, I am here to help you
and I’ve personally met hundreds of people in all walks of life, and virtually coached
hundreds more, if they can do it, you can do it too.
What do you hope might happen? You perform a couple of simple changes in your
diet and viola you’re transformed and the weight drops off.
It’s not going to work, I hope the truth resonates with you and you find the
motivation to stick to one of my options here, I truly do.
If you think you can’t even manage option 2 then I would recommend you look for
assistance in creating change in your life and getting your mind on a more
foundational structure geared towards success and happiness.
The resources I recommend are: Tony Robbins is a great start, then the Sedona
Method, and anything by Deepak Chopra is awesome also.
I would highly recommend the Paul Chek program: The 1-2-3-4 of Overcoming
Addiction, Obesity and Disease.
It’s a fantastic program from an enlightened teacher:
https://chekandpps.infusionsoft.com/app/storeFront/showProductDetail?productId=
66
And the comprehensive system for those of you that want more:
https://chekandpps.infusionsoft.com/app/storeFront/showProductDetail?productId=
142
Chapter 7
Ninja Tips
“Physicians are many in title, but very few in reality”.
— Hippocrates 460-357 BC
This section is… COOL…. VERY Cool
Yes, I’ll be giving you some advanced yet do-able strategies and master tools that
you can use to bring your health and your life to a whole new level.
How does that sound?
Let’s get into it…
Who can use these Ninja Strategies?
Anyone can.
Even if you are a beginner and there is something that you need to be aware of while
using these strategies, then I’ll explain that here.
Ninja Strategy 1: Eating a Peatarian Diet
Here’s the best one of them all;
Based on the foods, drinks and supplements, the God of the thyroid; Ray Peat PHD
recommends.
This is very special.
This way of eating challenges conventional diet and may turn your world upside
down, but that’s sometimes a good thing.
The catalyst for changes is never subtle.
Here’s a handy visual for you, remember everything in the pyramid is good for you.
Just because the liver is at the top, it does not mean that it's bad, it’s just
recommended less often.
Here’s an example Peatarian meal planner
- Breakfast:
A glass of orange juice
3 whole organic boiled eggs
Sea Salt to taste
Avocado
- Snack
1 large mango juice
- Lunch
Steak, gelatine and papaya
- Snack
Coffee and tropical fruit juice
- Snack
2 large glasses of milk
- Evening Meal
Lamb shank, potato with coconut oil drizzled over it
- Before Bed Snack
2 large glasses of milk with a pinch of sea salt.
Doesn’t that sound Yummy! It’s so sad most people have been lied to for years,
especially when the right food to eat tastes this good.
Key Considerations
A lot of people, often due to their unbalanced digestive system, cannot digest dairy
products very well, and sometimes the same is true for poultry also.
However, if you can’t, it would be wise to re-test the foods once you have improved
your thyroid function.
Obviously, all the food is better if it’s organic.
Although Ray Peat says that milk is such a high quality food, even if it is not organic
it will still be amazing for you, if you can digest it well.
The meals and snacks above are meant to be eaten regularly, never leaving a gap
longer than 4 hours between any food.
That doesn’t mean just grazing and only eating snacks, that’s a sure fire way to create
a nutritional deficiency.
Ninja Strategy 2: Marmalade
“Orange juice contains the anti-inflammatory chemicals naringin and naringenin, which
protect against endotoxin by suppressing the formation of nitric oxide and
prostaglandins
- Shiratori, et al., 2005).”
“Substances that inhibit inflammation are likely to also inhibit excessive collagen
synthesis, serotonin secretion, and the formation of estrogen.
- Ray Peat PHD
There are some wonderful benefits to marmalade when you combine sugar or honey
and the peel from the fruit.
The peel is a very potent source of naringin and naringenins, the anti-inflammatory
chemicals that help boost thyroid function.
We have already covered the many benefits of sugar on the hormone pathway that
the easily absorbed sugars in marmalade contain and it’s a great snack that has a
long shelf life and is super tasty.
Check this recipe out courtesy of www.thenutritioncoach.com/au
Ray Peat’s marmalade (my interpretation):
1. Get a 3kg bag of organic oranges (mine contained 14 large oranges).
2. Halve them and juice them (save juice).
3. Scoop out the remaining pulp with a spoon (dump pulp).
4. Rinse them, then shred them finely in a food processor.
5. Put in to a large bowl filled with water and leave to soak overnight in the
fridge.
6. Drain then transfer to a heavy based pot, cover them in clean water and
simmer uncovered for 1.5 -2 hours, checking regularly and topping up with a
little of the orange juice or water if water level starts to run too low.
7. Add 3 cups of white sugar, stir, and keep simmering gently (not boiling), for
another 4 hours (or more, until peel is very tender), continuing to check
regularly if more fluid is needed. Note: you do not want the sugar to
caramelise and go brown, so make sure you regularly check it doesn’t start to
bubble too furiously or the fluid doesn’t get too low.
8. When the peel is soft enough and the liquid has thickened slightly, turn off
the stove and allow to cool down before refrigerating.
Ninja Strategy 3: Ice Cream
When you have low fat milk and sugar, you are getting:
- Protein
- Milk sugar
- Normal sugar
- Some fat
- Calcium: a potent fat burner
- A fat burning accelerator: uncoupling proteins
Remember, the only reason I am recommending low fat milk is that the extra calories
in full fat milk are not ideal for weight loss.
Just to expand on this point, the real killer when it comes to weight loss is heavy
carbs, such as bread, pasta and cookies for example.
It is a lot harder to get fat from eating fat because the body processes it very
differently.
However, as this book is about weight loss, I’ll be extra careful so you can lose your
unwelcome body fat - fast.
A client of mine, Nazwa, started a Peatarian diet and was losing 1 kg a week and
loving it. She was having ice cream before bed, drinking milk, having coffee, eating
potatoes and the list goes on.
The best bit – she freed herself from the nasty yo-yo diet cycle that is so prevalent
today and a life sucking process to experience.
Chapter 8
Lifestyle – The Few That Matter
“Natural forces within us are the true healers of disease”
- Hippocrates 460 – 357 BC
One of my very first Clients as a personal trainer years ago, was a painful experience
for me.
I started off full of energy and passion for helping people and very proud to be
earning a lot of extra money as a personal trainer.
Then in 2001, 2 years after starting my working career in the fitness industry
progressing from an instructor, (read: The Dogs Body of the gym), it was a big move
for me and one that I felt very privileged to have.
My Client was a lovely woman called Karen from the USA, very kind and had lovely
manners, you know those kind of people who are just so nice and polite?
Her and her husband moved to where I lived so he could manage a local office of an
international company that was near my house.
She’d gained weight over the last 20 years and when we met, she told me how it was
affecting her life, her confidence, energy and sense of self.
She mentioned having tried lots of things and none of them worked, however, I
thought I ‘knew’ I could help.
We started training, she committed, showing up every session and putting in the
hard work necessary to get great results and she was consistent, which I thought was
the magic combination.
Nothing we did worked, we trained hard, we did weights and cardio on alternative
days, we did circuits, we did interval training, we tried it all, nothing worked. It was
consistent, intense, great quality training. We even improved her diet and got her to
stay away from carbs….
..Nothing worked.
After growing close to Karen, her lack of results and her disappointment and obvious
sadness, after being built-up by me, to fail, made me very sad.
This was palpable to both of us.
It was previously the dream situation, a Client that you like spending time with; who’s
interesting, polite and an inspiring person and I couldn’t help her.
Still, to this day I would love to help Karen and rectify my wrongs.
I guess, looking back, It was a marvelous learning experience for me and most
probably her, I hope she had found someone specialized in the thyroid and gone on
to get some life changing results.
It helped me realize that sometimes diet and exercise is not enough and it helped me
evolve as a trainer.
I later developed into a health coach that specializes in thyroid and metabolism,
transformed my own life and my Client’s.
All this has led me to write this book that you are now reading.
The missing ingredient
So why do some people do not lose weight despite regular, effective training and a
great quality diet?
Well, one reason as we’ve covered is that they have believed the lies and continued
to try and eat what they thought was a healthy diet.
However, I have seen many people who eat a diet low in heavy carbs and focus
primarily on food groups like meat and vegetables and have very few cheat meals,
they do it consistently and do regular, effective training and they do not lose even
1lb of body fat.
What happened?
One of their critical health systems or a combination of them were out of balance to
the degree that it was stopping their weight loss efforts.
We’ve covered digestion and the thyroid.
What’s left are health areas that effect metabolism.
Critical life-extension and life-rewarding health areas that will help you grow as a
person, becoming more, give more and get every last pinch of goodness out of life
that you deserve.
Take this short questionnaire to find out what they are:
Rest and Psychological/Emotional Stress
A nervous system imbalance
1. Do you have 30 minutes to rest (resting is not watching TV) at least 5 times a
week?
_________ 7 or more times a week (3)
_________ 4 to 6 times a week (2)
_________ 1 to 3 times a week (1)
2. What do you feel your emotional and psychological stress is on a scale of 1 to
10 in an average day? (1 = no stress, 10 = very high stress)
_________ (1 to 10 = 1 t0 10. I.e. 7 = 7 points)
3. On a scale of 1 to 10 what do you think of your schedule and responsibilities
on an average week, (1 = easy, 10 = very hard)
_________ (1 to 10 = 1 t0 10. I.e. 7 = 7 points)
Total Score
14 or more = High Priority
9 to 13 = Medium Priority
1 to 8 = Low Priority
Sleep
4. Do you commonly go to bed after 10.30 or 11 at night?
________ more than 3 times a week (3)
________ more than 1 time a week (2)
________ zero times a week (1)
5. In an average week I have trouble sleeping (I can’t fall asleep easily+/I wake
up and can’t get back to sleep quickly)
_________ 5 to 7 days a week (4)
_________ 3 to 4 days a week (3)
_________ 1 to 2 days a week (2)
_________ zero times a week (1)
Total Score:
5 to 7 = High Priority
2 to 4 = Medium Priority
1 to 3 = Low Priority
Movement
6. How often do you exercise or do some kind of movement in a normal week?
(more than 30 minutes of continuous exercise at one time?)
________ 5 or more times a week (0)
________ 3 to 4 times a week (1)
________ 1 to 2 times a week (2)
________ I do zero exercise (3)
Total Score:
3 = High Priority
2 = Medium Priority
1 = Low Priority
What to do with the score
If you scored highly: either medium or high, jump to the sections below and start to
make some adjustments, before you do that so you have the foundation of real,
lasting success keep reading…..
If you’ve identified some areas of your life that are holding you back, what should
you do?
I would strongly encourage you to consider, for just 5 minutes, how this problem
has affected your life in the past and right now?
- How is it affecting your relationships? could you have more passion,
connection, nourishment from them if you fixed this problem and could you
give more if you didn’t have it? Could you give more, be more to those
around you and spread more love and happiness if you have better health,
energy and patience?
- How's it is affecting your community? social group and the wider world,
with social media and its reach we are now more powerful than we realize,
how does this condition affect those around you in the wider social circle or
community?
- How has this problem held you back in the past? If you had a great body,
super energy and a zest for life what could have you achieved? A better
marriage? 4 more promotions? Become a millionaire or even a billionaire?
Saved countless people from going to bed hungry at night? Being there for a
friend when they needed you the most?
- What could you have done if… you had the self-awareness that comes from
listening to your body and mind once you have tuned into it and really
nurtured your spiritual temple?
- What decisions may you have made differently if you had the positivity,
energy and passion that naturally comes a lot easier when your body is in
balance?
- What has being ill and overweight cost you? mentally, spiritually and
physically?
You really need to tune into that, the pain and pleasure created by this process will
give you the push you need to change your thoughts, beliefs and actions.
Onto the specifics:
Rest and Psychological/emotional Stress
A Nervous System Imbalance
If you have got 9 or more; you have a stress imbalance and need to create more
energy.
You see the autonomic nervous system is split into 2 branches, the fight or flight part
or the part that activates when you’re stressed or perceive a situation to be stressful
and…
The parasympathetic part, that balances stress, repairs the body and improves your
digestion.
These two parts are meant to be in a constant balancing act
In an ideal life, the parasympathetic branch should be switched on more of the time.
However, if you scored highly in this section the reverse is happening.
Why is that dangerous? And why does it ruin your weight loss efforts and
downregulate your thyroid function and stop healthy weight loss?
When the sympathetic nervous system is amped-up, your stress hormones are sky
high or at the very least they are chronically elevated.
The stress hormones include:
- Cortisol
- Adrenaline
- Prolactin
- Serotonin (everything you’ve read about this hormone is wrong, it is not the
happy brain chemical)
- Estrogen
When the body experiences stress, it needs to liberate energy from your body to
cope with this stress, that’s what most of these hormones do, they, in one way or
another get your body ready for action.
Your blood pressure increases, blood is diverted away from the digestive system,
your heart rate, pulse and breathing quicken, basically you’re metaphorically getting
ready to either try to fight a dangerous predator or run away from it.
BUT:
You don’t need to fight a lion, but you do need to deal with the stress you have
created or are experiencing.
The big problem….
We’ve covered the very serious consequences of excess stress and this is exactly what
happens in this situation too.
Why Change?
“Every day, think as you wake up, today I am fortunate to be alive, I have a precious
human life, I am not going to waste it”.
- The Dalai Lama
Think through your life and create a 20 reasons list, this is the list of reasons, big,
small and gigantic for achieving weight loss and thyroid restoration.
Again, it’s not 17 or 18 reasons but a minimum of 20 and as many as you like, 20 as a
minimum is seems to be a magic number, the best ideas, the ones you are the most
deeply connected to and that will move you the most.
The first step is psychology and mindset; often people rush around with the weight
of the world on their shoulders, over worrying about all of the important tasks that
they have to get done?
Are you guilty of that? I know I am.
Do you want to be the master of the stress hormones It’s slave?
In Tony Robbin’s book, Unshakable, which is predominantly about how-to master
money and become financially safe, free and then rich, a third of the book is
dedicated to becoming unshakable in your inner life, no matter what life throws at
you.
As he says in the book “Real wealth is emotional, psychological, and spiritual”.
I really believe you were put on this earth to be happy and successful in your own
way and be peaceful.
If you are not in those states most of the time or you’re not on your journey towards
those states most of the time – are you really living your life?
What to Change?
The second part is the practical steps that are necessary to re-organize your life so it
serves you.
As each ancient scripture covers, you basically have to figure out what you're doing
too much of and what you’re doing too little of, the concept of Yin and Yang.
Now, I'm not talking about working for 6 hours and meditating for 6 hours.
However, I am encouraging you to do at least 30 minutes of very nurturing,
energy creating activity every day.
Examples might include reading an inspiring book, breathing from the
stomach, sunbathing, a walk, spending time with friends, yoga, tai chi,
meditation, prayer, whatever it is that works for you.
To give you a yardstick, it shouldn’t raise your breathing and heart rate above what it
would be if you were resting.
Possibly diarize a normal 3-day period, writing down, every minute of activity and
what you’re doing. Top executives use this approach to drastically alter their
perception, actions and results and you can do it too.
We often don’t realize until we analyze what we are doing that we are wasting an
inordinate amount of time on tasks that can be stopped, delegated, delayed or done
much quicker by chunking tasks together.
An excellent resource for time management is ‘Eat That Frog’ by Brian Tracy,
available as an actual book, eBook or audio book.
Tony Robbins also has some great resources on YouTube for getting organized time
management, just search for Tony Robbin’s time management or ‘Rapid Planning
System’.
Sleep
Sleep, we all know it's important, but from a ‘True Health Science’ perspective, why is
it so very critical and how can it affect your weight loss efforts?
Not to mention energy and your thyroid?
Recovery from the day’s stresses and strains is the sole reason for sleep, as
mentioned; in today’s society, there are many daily life stressors.
If you are anything like me, you……
…... Are bombarded by electromagnetic radiation all day, which is technically what
electromagnetic frequencies are, I'm not being a dramatic health coach :-)
.….. You tend to either try to fit a lot into your day + work long hours
…... You stress affects you more than it should
…… You skip meals/snacks
…… You don’t take as much time as you know you should, if any, to rest
…… The list goes on
Sleep is the must-have ingredient to balance the body after being in the boxing ring
taking blows all day from various stress!
If you are:
- Going to bed late (after 10.30pm/ 11pm at the latest)
- Having trouble falling asleep (it takes you more than 30 minutes to fall asleep)
- Waking up in the night and having trouble sleeping easily again (classed as:
apart from toilet stops, you are awake for 15 minutes or more)
- You have very disturbed or light sleep
If your sleep is out of balance, then you are not giving your body the best chance to
recover and this causes a very negative spiral of degenerative diseases, especially
added to the rest of the possible stresses in your life.
When your physiological load, basically all of the stress in your life, becomes too
great it causes a stress imbalance, an underactive thyroid and weight gain.
Sleep is your number 1 recovery strategy
As Paul Chek Says – “There is no pill, no surgical procedure, nothing anyone can do
for you to make you better that’s more effective than sleep”
How do you fix your sleep issues?
It all boils down to excess stress hormones, imbalanced blood sugar levels and low
thyroid.
How specifically does the thyroid comes into play with sleep?
It will have a significant effect over your stress hormones and the resulting low blood
sugar. Here’s the process:
High stress equates to:
= High stress hormones
= A Rise in your blood sugar levels (to give the body energy to handle the stress)
= Low blood sugar levels (after the rise comes the fall, a high spike will cause a
resulting drop in your blood sugar levels)
= Your body wakes up or you sleep lightly and feel tired when you wake up and
throughout the day
This happens because it thinks if the lowering of the blood sugar continues, your
body will go into a coma, so the low blood sugar causes a spike in stress hormones
to wake your body up or cause light or non-restorative sleep.
So rest assured when you improve your thyroid function, your sleep will most likely
normalize. However, to be guaranteed of success I would also recommend you look
into:
- Reducing your most significant psychological and emotional stress
We covered this in the section above
- Creating a bedtime routine, here is a great article from Dr. Mercola with a
bunch of useful tips in:
https://articles.mercola.com/sites/articles/archive/2010/10/02/secrets-to-a-
good-night-sleep.aspx
- Going to bed at the same time and waking at the same time, once you can
sleep better, this will be an incredible health success factor
- Having a high quality snack before bed, an example might be 30 grams of
gelatin and orange juice
This will give you the glucose, protein and other nutrition you need to get you
through the fasting period that happens when you are asleep.
Therefore, you will have normalized blood sugar levels and your body will not
be worried that it's going into a coma because your blood sugar is dropping.
Then you won’t need to produce the stress response hormone cortisol and
you won’t wake up.
- If you wake up at a certain time each night it is because of this imbalanced
blood sugar and resulting stress response, if you can set an alarm 15 minutes
before the time you wake up and have 1 large orange juice, within about 2
weeks you should be able to sleep through the night.
KEY POINT: Every single bit of information I’ve shared with you in this book will
directly affect your sleep so add the points above to the information in the rest of
the book.
Movement
Movement is the easiest thing to stop doing when life gets stressful!
There are some lesser-known facts that you need to be aware about when it comes
to:
1. Exercise
2. Movement
3. Energy creating activities
Each one of these are different and should be used in different situations for best
effect and to shift unsightly body fat.
The thing about traditional exercise, say a one hour workout, for example, is that it is
a stressor.
It expends more energy than it creates, a wonderful thing if your body is strong
enough to use this stress response and adapt healthily, in other words, grow stronger
and fitter from the stress.
However….
This is not the case for many people.
Lots of people and very possibly you, as you are reading a book about thyroid, will
not be able to use exercise to enrich their lives, not right now, although some people
that are experiencing an imbalance in their thyroid can exercise and find it useful. It
certainly won't be most people.
Saying that, I am a big believer in Exercise
It literally affects everything, have a look at this study’s findings:
“Just about every mental test possible was tried. No matter how it was measured, the
answer was consistently yes: A lifetime of exercise can result in a sometimes-
astonishing elevation in cognitive performance, compared with those who are
sedentary. Exercisers outperform couch potatoes in tests that measure long-term
memory, reasoning, attention, problem-solving, even so-called fluid-intelligence
tasks. These tasks test the ability to reason quickly and think abstractly, improvising
off previously learned material in order to solve a new problem. Essentially, exercise
improves a whole host of abilities prized in the classroom and at work.”
• Farnam Street Blog by Ogilvy & Co. June 2015
Why exercising can make you fatter?
Weird but true, let me clarify. When your body gets overly stressed, your
physiological load (overall stress levels) results in a thyroid imbalance and your
metabolism slows to less than your eating and you gain weight, it’s an age-old
survival tactic and it works in the modern world to keep you from dying an early
death.
How to determine if you should exercise or not?
If, when you are resting, your energy levels are more than 5 on a 1-10 scale, 1 being
great energy, 10 is extreme fatigue, then I would concentrate on the other parts of
the movement equation; movement and activity creating exercise.
Especially if your hands are cold most of the time and your resting heart rate is high
(above 90).
Key Point: stress can change not just in the medium term, but also in the short term,
i.e. It can change minute to minute and day to day.
Listen to your body and choose what's right for you that day, there’s no point going
to the gym to get fatter and there is also no point sitting on the sofa when you have
the energy to exercise and get fatter.
Key Point: If you want to lose as much weight as humanly possible, as fast as
possible, then take this warning very seriously, I would, if in doubt, lean to the side of
caution and do an activity that creates energy instead of an intense workout…
It really will work for you, I promise.
What exercise should you do?
Remember, I don’t recommend you do this if you have low energy, only when you
start to recover from your thyroid imbalance.
If it’s a good idea, here’s a brief summary of the exercise I recommend you to do:
- 3 to 5 hours of intense exercise a week
- A 60/40 split; (weights circuits 60% of the time and 40% cardio)
- Include stretching
- Include some core training in at least 3 workouts a week, back, front and the
side of the core, not just 6 pack abs!
For the weights, I love circuits. You incorporate all the major muscles; legs, arms,
chest, back, core, shoulders and do one exercise to the next.
An alternative is Tabata training, it’s basically performing an exercise for 20 seconds
with 10 seconds rest to move onto the next exercise, it’s meant to be 6 exercises then
a full 5 minute rest, however, you may end up doing more exercises in each round of
Tabata.
There are some great aps on the App Store and Android Play Store.
Here’s one available on Android that’s free and easy to use:
For cardio, you can get increases in the mitochondria (the energy centers in your
cells) of up to 8700% in 6 weeks with 3 hours of consistent cardio per week, an hour
hill walk on a treadmill or outside would be an example.
Isn’t that mind-blowing?
So start with 6 weeks of exercise, doing normal cardio, start with a 5 minute warm up
at a medium intensity and then do up to an hour of exercise.
If you can handle it choose to exercise at what you perceive to be a level of 7 on a 1
to 10 scale ( 1 = like you fee when you are lying in bed in the morning and 10 feels
like you cannot do one minute more).
Think about how your body feels using this perceived exertion scale and adjust the
level, speed etc., depending on what cardio you are doing and adjust it to get you to
7 on a 1-10 scale.
After the 6 weeks a brilliant strategy for weight loss is to start interval training or HIIT
(high Intensity Interval Training).
Again, only do this if you feel great by that time, its intense but fantastic for weight
loss if your body is balanced enough.
Here’s a High Intensity Interval Training chart you can use.
Workout(s)
Sets High Intensity Low Intensity
1 & 2 6 40 Sec. 2:00
3 & 4 7 40 Sec. 2:00
5 & 6 8 40 Sec. 2:00
7 & 8 9 40 Sec. 2:00
9 & 10 10 40 Sec. 2:00
11 & 12 11 40 Sec. 2:00
13 & 14 12 40 Sec. 2:00
15 & 16 12 45 Sec. 1:45
17 & 18 12 45 Sec. 1:30
Let me explain what this means:
Let’s take weeks 1 & 2, highlighted above.
It simply means on workouts 1 and 2 you do 6 intervals of 40 seconds with a 1-
minute rest in-between.
The 40 seconds is as hard as you can possibly do it, you shouldn’t be able to do 45
seconds, it should be that hard.
The 2 minutes should be extremely easy, the goal is to recover and rest, so you can
make the hard intervals even more effective.
Then on weeks 3 & 4 you do 7 x 40 seconds with a 2-minute rest between each
interval.
Who has less body fat, an Olympic marathon runner or an Olympic sprinter?
The answer – The Olympic sprinter.
Chapter 9
Gut-Thyroid-Gut Connection
“You’ve got a song you’re singing from your gut,
You want that audience to feel it in their gut,
And you’ve got to make them think that you’re one of them sitting out there with
them too. They’ve got to be able to relate to what you’re doing”.
- Jonny Cash
“The gut is the window to the soul”
- Paramahansa Yogonanda
Throughout the ages what we’ve felt in our gut has been intertwined with jokes,
fables and science.
Did you miss the grated carrot section earlier? There was some stunningly critical
information on how the thyroid function controls the efficiency of the gut, please
review that first if you skipped right to this section.
Digestion, my biggest struggle
Fixing my digestive symptoms has been one of my life’s greatest struggles.
I found the answer when I started learning from the True Science masters, particularly
Ray Peat.
I was getting very worried when after 10 years of horrible digestion I still hadn’t fixed
my problems. I was getting diarrhea at least 3 times a week.
I constantly suffered from gas and belching and I was very concerned about the
problems it was having on my system, especially the risk of bowel cancer.
I tried everything, here’s a list:
- Food rotation diets
- Avoiding gluten
- Avoiding soy
- Avoiding dairy
- Avoiding eggs
- Avoiding diet Pepsi
- Detoxing the gut
- Herbal teas
- Parasite cleanses
- Eating nothing but well cooked meat for 3 months.
- Anti-Candida diets and cleanses
- Eating less
- Psyllium
- EVERYTHING!
Nothing really worked very well.
I had some noticeable differences from some of them, but nothing that made me
feel peace that I’d finally got over my digestive imbalance.
That’s until I found and used the ‘True Health Science’ information I am teaching
you now, it was nothing short of a miracle, it genuinely was.
Within 2 weeks of starting on a ‘True Health Science’ diet protocol, I had my first
normal 10 days of bowel movements in about 8 years, it may sound strange to
you if you haven’t suffered from digestive issues but to me it felt wonderful.
On top of the feeling of satisfaction, I knew how incredibly important the
digestive system was, in all, I was very, very happy.
There is one aspect of ‘True Health Science’ relating to digestion that I find
captivating and I think you will too:
You’ve been led to believe, as was I, that if you can’t digest a food it’s because the
food is causing inflammation in your body, here’s another vantage point that I
think will blow you away…
Is can often be the opposite way around? It may very well be your body that is
too inflamed, tired and dysfunctional to digest the food it normally does.
WOW! WOW! WOW!
The Significance of the digesting nutrients from food
Apart from air and water…..
The nutrients;
Fat, protein, sugar the vitamins and minerals we eat are what enables us to live,
without enough nutrients our bodies will break down.
It’s the digestive system that processes most of these nutrients when it's working
well, when it’s not, digestion is stressful and your thyroid suffers.
How to fix your digestive issues?
This applies to people suffering from:
- Constipation
- Diarrhea
- Gas
- Belching
- Bloating
- IBS
- Pain and discomfort after food
Every single recommendation I have given you so far in this book and every one
of the things in the bonuses are going to be extremely useful for fixing your
digestive woes so be sure not to forget them.
However, there are more:
1. Restore your body’s ability to produce HCL (hydrochloric acid)
2. Remove potential offenders, we covered them before in the Paleo food
section, but I want to elaborate here.
There are only two, but these are super powerful.
When you add these to the super strategies, among them, the grated carrot and
boosting your thyroid function to drastically improve digestive function you’ll be
on the medal winners podium of life.
Fix your HCL Levels
The one thing I have done before fixing my thyroid that did make a big,
noticeable, quick difference was to re-initiate my body’s natural HCL production.
Why fix your HCL levels
Hydrochloric acid production in the gut is vitally important because it is the main
digestive enzyme that you use to digest food properly so its absorbed and so that
it does not cause damage to your gut when you are eating.
It is also vitally important because it triggers the releases of a string of other
incredibly important digestive enzymes that you need to digest food.
Having enough HCL in the gut will also protect you against excess endotoxin,
excess bacteria, candida and other nasty stuff that you don’t want hanging
around inside your body.
When it comes to weight loss, nutrient depletion which happens with faulty
digestion, basically a starvation process kills your metabolism and will make your
body hang onto fat like superglue.
How to fix your HCL levels
To fix myself, which is the same protocol I recommend to you, I used the 3 R’s
program:
- Remove
- Replace
- Re-Populate
Remove
This part involves essentially removing the foods, drinks, or medicines that are
causing inflammation or that your body cannot digest and we’ll be covering that
in the food elimination section.
Focus on food and drinks for the time being but be aware that medications and
supplements that you ingest can definitely cause digestive distress and digestive
breakdown.
I remember what it was like when I was told that I shouldn't eat bread, cookies,
pasta, biscuits, cakes, soy, nuts, seeds, certain raw vegetables and all alcohol apart
from wine.
I already know I couldn’t digest milk so I didn't have that too.
I thought…
Wow, what can I eat!
So when I say; I get it, I truly do.
However, now I have a new perspective and a new quality of life and I want that
for you too.
Would I give up my quality of life for beautiful hot bread with a steak? One of my
favourite things, no way, I wouldn’t consider it for a second.
Now, I am human and not made of steel, I do occasionally slip up and eat foods
that are on the Thyroid Truth not allowed list.
At the same time, I occasionally eat wonderful tasting, hot bread, with butter
dripping off it with a steak at my local restaurant and that’s because I choose to,
but would I give up my health, after being in such a dark place so I could eat it
every day, no way.
Let me help you.
The simplest thing is to remove these foods from your diet for 14 full days
without mistakes.
Without mistakes is the key, because you will not feel the full benefit until you do
this properly and you won’t experience relief, plus your thyroid problem and
stubborn weight will persist.
Sure, you may have some sauce with gluten or start eating a piece of bread. By
mistakes I mean eating a sandwich or having pasta or a pizza for a meal.
Remove these for 14 full days:
1. Gluten, all gluten, read labels carefully, it's in lots of things
2. All soy
3. All nuts and seeds and any oil, pastes like almond paste, peanut butter or any
oils that are from nuts and seeds
4. Even no gluten products like corn bread, buckwheat etc.
5. All beans and legumes
6. Raw vegetables; well-cooked root veg like potatoes, yams, butternut squash
and parsnips are OK.
The things you can have out of this list of food groups that will help you are:
- Mushrooms are also ok, in fact, they are great for the gut, very similar effects
to raw carrots.
- Carrots, raw, as directed are also OK
Please do not think, oh, nuts are healthy I can include some of those.
No, the list above is exactly like it is for a reason, you need to get these foods out
of your diet for a full 14 days, every one of them.
What to do after the 14 days
This is the time to reintroduce any food item in large quantities over the course of a
day and notice your reaction, both after meals and up to 72 hours after eating the
food because it can take this long to have an effect.
Of course, if you feel really bad then don’t have any more. You have a clear result
and you’ve discovered an undercover poison, something that was polluting your
body and making you sick, congratulations.
You might have to avoid this food forever. First try to really boost your thyroid and
when your body temperature, pulse, digestion and energy levels are back to normal,
then you could try to reintroduce that food and see how it feels.
There are some things I would recommend you avoid, most of the time, forever;
1. Gluten
2. Anything with PUFA’s in
3. Soy
Basically, all of these are displacement, damaging foods, and in no way good for you.
The thing to consider is…
To look at the whole picture;
Sure, there may be good protein in nuts and seeds, however, looking at the bigger
picture reveals that the significant side effects of indigestible fibers and damaging,
toxic fat is far worse than any benefits you may receive from the good proteins.
To look at the world through the eye of a needle is not something that will serve you
if you want to lose body fat, get toned and live a life full of energy.
So, I need to stay off the problem foods for life?
You can re-test after 6 months, you may have recovered, or if you think your thyroid
function has significantly increased please feel free to re-test, you may have
transformed your system to be able to healthily digest these foods.
However, I would still stay away from
- Soy
- Gluten
- Cruciferous vegetables
- Nuts and seeds, legumes and beans
- All PUFA’s
I wish you all the luck following the plan and I can’t wait to hear about your great
results.
Chapter 10
Blood Work
This section is designed to bust myths, lots of them, so be prepared.
Blood work is a very poor guide to thyroid function, it sounds totally anti-
establishment and a little odd.
However….
Let me use ‘True Health Science’ to prove why blood work is not the route to follow.
Whenever I have had a Client come to me with doctor’s tests they only tell me their
doctor said the only tests you need to do are the TSH and T4, that’s if they include
T4. I have never had a Client tell me that their doctor has recommended they do a
full range of thyroid lab tests, never.
Often a potential Client will come to me asking for advice, I’ll tell them that it's far
better to avoid the typical blood work for testing the thyroid, they won’t believe me
and I advise them to get a full panel of thyroid tests done. You know what happens?
They come back with TSH and T4.
There is something about a doctor, people automatically perceive them to be the
authority, no matter what their body is telling them. Not many people seem to have
the confidence to go into battle with a doctor.
Thyroid Hormones 101
To start with let’s cover a primer on thyroid hormones so it’s clear what I am
explaining here, a lot of my readers might know this quite well, after spending
countless hours at the Doctors office but let’s go over basic thyroid function here.
The thyroid produces two main hormones (there are about 23 but we’ll focus on the
basics here)
The main thyroid hormones are:
• Triiodothyronine (T3)
• Thyroxine (T4)
It is important that T3 and T4 levels are neither too high nor too low. Two glands in
the brain—the hypothalamus and the pituitary communicate to maintain T3 and T4
balance.
You perceive or receive stress from the world and…
The hypothalamus produces TSH Releasing Hormone (TRH) that signals the pituitary
to tell the thyroid gland to produce more or less of T3 and T4 by either increasing or
decreasing the release of a hormone called thyroid stimulating hormone (TSH).
• When T3 and T4 levels are low in the blood, the pituitary gland releases more
TSH to tell the thyroid gland to produce more thyroid hormones.
• If T3 and T4 levels are high, the pituitary gland releases less TSH to the thyroid
gland to slow production of these hormones.
The truth about blood thyroid hormone tests
So based on this, you’d think that testing the thyroid hormones but be a clear and
easy and accurate test to diagnose thyroid function.
That’s not true
Let's take TSH for example, one of the most common things a doctor will test for.
TSH is pumped out when the body thinks it needs to produce more T4 and T3, the
thyroid hormones that raise your metabolism and balance the body.
It’s like the petrol light on your car, when your thyroid hormone is low, the TSH will
light up, sending the signal to your body to get more fuel.
This quote highlighted on Ray Peat’s site illustrates how far off the traditional
doctor’s approach is from the truth and what terrible consequences poor testing and
diagnosis can have in one’s life:
“TSH levels within the reference range were positively and linearly associated with
coronary heart disease mortality in women. The results indicate that relatively low,
but clinically normal thyroid function may increase the risk of fatal coronary heart
disease.”[4]
- Thyrotropin levels and risk of fatal coronary heart disease: the HUNT study
(2003)
Here’s a summary, then I’ll cover the key points in detail:
1. Doctors reference ranges for TSH are typically 50% smaller than they should
be
2. The level of TSH, the most common number traditional doctors use to
determine hypothyroidism often fits into the normal range when actually low
can go from too low into the normal range
3. Circulating levels of T3 and T4 or free T3 and free T4 will vary wildly based on
the hour/day they are taken and the current stress levels of the person being
tested, this is diet to inflammation in the body
That’s not to mention all the problems we have talked about when it comes to
getting advice from your doctor.
I’m going to quote Ray Peat twice regarding both TSH tests and T3/T4 in the blood
to give you what I feel is enough science to convince you that the ‘True Health
Science’ approach is the one you should follow.
However, if you want more information or something you can print out and bring to
give your doctor then here is the link to the very best article on thyroid tests in the
world today:
http://raypeat.com/articles/articles/hypothyroidism.shtml
In regard to the inaccuracy of testing TSH:
Aging, infection, trauma, prolonged cortisol excess, somatostatin, dopamine or L-
dopa, adrenaline (sometimes; Mannisto, et al., 1979), amphetamine, caffeine and
fever can lower TSH, apart from the effect of feedback by the thyroid hormones,
creating a situation in which TSH can appear normal or low, at the same time that
there is a real hypothyroidism.
- Ray peat
Let me boil it down for you, it basically means there are a number of factors, some
that are very common with thyroid patients and will interfere with TSH levels and
make a test useless.
When it comes to the inaccuracy of testing free T4/T3 in the blood:
Stress, besides suppressing the TSH, acts in other ways to suppress the real thyroid
function. Cortisol, for example, inhibits the conversion of T4 to T3, which is
responsible for the respiratory production of energy and carbon dioxide. Adrenaline,
besides leading to increased production of cortisol, is lipolytic, releasing the fatty
acids which, if they are polyunsaturated, inhibit the production and transport of
thyroid hormone, and also interfere directly with the respiratory functions of the
mitochondria. Adrenaline decreases the conversion to T4 to T3, and increases the
formation of the antagonistic reverse T3 (Nauman, et al., 1980, 1984).
- Ray Peat
As you can see, clearly the blood tests for thyroid function are well off the mark, it’s
like playing ice hockey with your eyes closed and your feet tied together.
So, what has my reader left to do, the answer lies in the next section:
Chapter 11
The Best Way to Test Your Thyroid
To quote the wise Dr Peat.
“Until the 1940s, hypothyroidism was diagnosed on the basis of signs and symptoms,
and sometimes the measurement of oxygen consumption (“basal metabolic rate”)
was used for confirmation.
Between 1940 and about 1950, the estimated percentage of hypothyroid Americans
went from 30% or 40% to 5%, on the basis of the PBI test, and it has stayed close to
that lower number (many publications claim it to be only 1% or 2%). By the time that
the measurement of PBI was shown to be only vaguely related to thyroid hormone
function, it had been in use long enough for a new generation of physicians to be
taught to disregard the older ideas about diagnosing and treating hypothyroidism.”
So, as we’ve found out, the traditional doctor’s blood tests are useless at best,
dangerous at worst, then what should you do?
Trust ‘True Health Science’ and a man called Broda Barnes, considered the first ‘True
Health Science’, Thyroid expert.
There is an amazing solution…
The temp/pulse test. It uses a combination of some very foundational systems to
accurately assess thyroid function.
Let’s labour on one point again, many people can do a blood test and even though
they fall in the ‘Normal Reference Ranges’ and their doctor tells them they have
nothing to worry about, they could still have lots of symptoms that severely affect
their quality of life.
When I meet a potential Client, I can usually tell from their innate energy levels if
they have a thyroid problem.
Then when I’ve asked about digestion, mood, sleep and energy I am 100% sure if
they have a thyroid issue or not.
Here is a list of the most typical thyroid symptoms in percentage terms from a 1981
paper by James, et al.
Thyroid symptoms can differ greatly from person to person, you may have one of
these or all of them, or maybe something else entirely, but this list does give you a
good guide and I have found that it holds true most of the time.
You’re reading this because you are frustrated with how far you have come.
So far, even though you have most probably tried lots of great things to improve
your health and lose weight.
That frustration is now over because you have found this program.
This test is a key piece to that puzzle because being able to easily, quickly and
painlessly test for thyroid function is a game-changer. Especially when it's as accurate
as possible and as broadly universal as this one.
You may have some reservations, I understand that.
Since antibiotics revolutionized the world and the superiority of doctors took over,
it's very hard to argue with doctors and therefore it’s very easy to be bullied into
thinking there is only one way.
I want to be able to open your eyes to a better alternative, why don’t you try this out,
you have nothing to lose and everything to gain…
It’s free, it’s easy and quick :-)
So what is it and how do you do it?............
What is the temp/pulse test for thyroid function?
It is basically a combination of testing two of the systems that are controlled by your
thyroid.
Ff you have an underactive or overactive thyroid there will be a direct and instant
effect on these two systems…
Your body temperature.
And
Your pulse rate.
The reason you take the temperature is that the thyroid gland, as the master gland in
the body will control the blood flow to all of your body. When it’s healthy it can
easily supply enough blood to your vital internal organs and your skin.
When it’s not healthy…
Imagine your thyroid gland thinking to itself; my brain and lungs are much more
important than my skin temperature and I'm fatigued so I will divert my energy and
in this case, blood where it’s needed the most..….The body’s internal organs.
That means that the extremities are cold when your thyroid function is low.
When you reverse the condition and fix your thyroid, your cells are getting adequate
thyroid hormone and they produce more energy and therefore more heat.
A healthy bit of science
Let me blind you with some science, then boil it down to the basics for you:
Your body temperature is in effect a reflection of your metabolic rate and your cell
metabolism.
This, in turn, is the switch for heat production – how much and where heat is
generated in the body.
Heat is absolutely critical for creating an ideal environment for optimal function of all
the enzymes in the body, therefore, healthy and optimal tissue renewal and repair.
An intense metabolism is also the tap that pours a constant supply of energy while
concurrently limiting fat storage.
This is the foundation of a healthy cell.
How to do the Temp/Pulse test?
1. After waking up in the morning under normal conditions, i.e. normal diet, no
alcohol, no late night, a normal night's sleep etc, waking up without an alarm
clocked and without a shocked awakening and without any midnight snacks.
Do the following:
- Put a thermometer under your armpit, however – be sure the temperature has
stabilized
(This could take 10 minutes or longer)
- Make sure the room is not hot, it should be normal temperature or cool
2. Take your pulse rate, you can feel your pulse in your arm (without using your
thumb as this also has a detectable pulse and that will mess with the reading)
or your carotid artery area as shown in the picture below:
What do the numbers mean?
A healthy body temperature is considered to be 98F/36.6C and it should rise to
98.6F/37C by mid-morning.
The pulse should be about 85 beats per minute.
Why do we check the pulse, you may be asking?
Sometimes the body temperature is driven by the stress hormones, which are often
high in people suffering from hypothyroidism.
So by taking the pulse rate you are ruling out the stress hormones causing the body
temperature to rise artificially.
In other words, if your stress hormones are high this will push up your heart rate and
this higher heart rate will increase your skin temperature.
So if your heart rate is high and your temperature is high you know you have a
hypothyroid, especially when you have re-tested to double or triple check.
What should you do with the numbers?
If the body temperature is:
• High or normal and the pulse rate is high you are most probably hypothyroid.
• If your body temperature is low and your pulse rate is normal, you are most
probably hypothyroid
If you find that your body temperature rapidly declines after you eat your breakfast,
then the stress hormones are here doing their work of a temporary protector but
long term enemy. If this is the case you still have some way to go with your thyroid.
Now you have most probably identified if your thyroid is underactive and the root of
your weight gain and at the root cause of your troubles losing weight and all the
health symptoms that go along with that.
Here are some yummy, scrumptious, succulent meal and snack ideas that don’t take
all week to make….that will help you lose weight…and feel like the master of your
universe.
Chapter 12
Recipes and Meal Ideas
Here are 2-sample weeks that will give you a window into how a normal day looks
like and help you get your head around what to eat, when to eat it and how regularly
to eat.
TIP – The ultimate superfood recipe – bone broth/gelatine recipe is listed for
Tuesdays lunch below
Here are my tips for busy people:
- If you want to order, find great places to order from: good quality
restaurants that do a decent selection of grilled food
- In most major cities there is a website or an app with a list of ‘healthy food’
options, while this might not be ideal in terms of ‘True Health Science’, it’s
certainly a good start
- Preparation – Focus – Preparation:
This should be your mantra, in fact, why don’t you get into a habit of saying
that 10 times a day until it’s ingrained into your psyche
- Make 2 big loads of food on the weekend or a day that suits you and fill
lunch boxes of it. Take it out for unfreezing the day before you need it
- I know you are busy, however, stay away from microwaves. The fact that
they vibrate your food 10,000 times a second means that they do serious
damage to the cells of your food which means serious damage to your food
- If you are extremely busy then easily digestible, quick to drink snacks like
gelatin will be absolutely perfect
- If you are really stuck, you can order from a meal delivery service, you
may only do this for certain busy periods or to get you started. What I find
useful is that you tell these companies you’ve already done a blood test and
you are intolerant to gluten.
Have a careful look over the menu from a ‘True Health Science’ perspective
and try to choose the best company that sticks to what I recommend.
Then you can add in coconut oil, orange juice, etc. on your own.
Monday
o Breakfast: Eggs and vegetables, fried in coconut oil
o Snack: well-cooked root vegetable soup
o Lunch: Chicken salad, with olive oil, sea salt, pepper and turmeric.
o Snack: 22 grams/2 tablespoons of gelatin mixed with 1 large orange juice
o Dinner: Burgers (no bun), fried in butter, with vegetables and some salsa,
made fresh from avocados, check out the recipe
o Snack: Cucumber (no skin, no seeds) and carrot sticks
Tuesday
o Breakfast: Turkey bacon and eggs, Sprinkled with delicious organic, virgin,
cold pressed olive oil and Celtic/Atlantic sea salt, ummmm…….. Delicious!
o Snack: 1 large orange juice
o Lunch: Beef broth (remember – the Ultimate Super Food), click here for this
heart and thyroid warming food
o Snack: Chili-Lime Chicken Wings
There are endless ways to serve chicken, but this recipe gets a special nod for
proving that wings don’t need to be breaded and deep fried to taste great
o Dinner: Lamb Shank, boiled with spices and potatoes
Wednesday
o Breakfast: Organic chicken sausages with tomato with no seeds, fried in
coconut oil
o Snack: Basil-Artichoke Turkey Meatballs
Paleo enthusiasts have revamped the art of making meatballs, and this
recipe goes above and beyond by cramming in extra veggies. The texture of
the artichokes is the perfect addition to make this a well-rounded snack
instead of just a spaghetti topper
o Lunch: Liver Pate, this recipe makes the taste a lot better
o Snack: 1 large orange juice with a pinch of sea salt
o Dinner: Ground beef stir fry, with parsnips and some berries
Thursday
o Breakfast: Organic whole boiled eggs with spices to taste
o Snack: Coconut date balls
Say goodbye to fried mystery meat. These coconut date snack balls also come
with Super Natural ingredients so we won’t have to write this off as a cheat
meal
o Lunch: Chicken stir fry
o Snack: Ground Beef Jerky
This is a great recipe that doesn’t require the use of a dehydrator — or even a
prime cut of beef. Spread a hunk of seasoned ground beef into a thin layer on
a baking sheet, and bake on a low setting (about 155 degrees) for 8-12 hours.
When it’s all cooked, break into chunks the size of your choosing
o Dinner: Fried turkey sausages, with vegetables
Friday
o Breakfast: Eggs and vegetables, fried in organic coconut oil
o Snack: Grilled Peaches
Halve fresh peaches and coat the cut sides in ghee or coconut oil, then grill on
medium-high heat for around four minutes per side. They’re sweet enough
as-is, but serving with some natural honey can boost the flavor even more.
o Lunch: Chicken salad with olive oil
o Snack: 49. Chocolate-Covered Bacon (use 100% cocoa from the organic
store and honey if you need to sweeten it)
This snack is simple, elegant, and irresistible. Use dark, soy-free chocolate to
complement the bacon’s natural smoky flavor (and to keep things Paleo-
friendly, of course)
o Dinner: Steak with vegetables
Saturday
o Breakfast: Delicious turkey bacon and eggs, with a piece of fruit, a green
apple for example
o Snack: fresh red grape juice
o Lunch: Steak and turnips baked in the oven using coconut oil to grease the
dish
o Snack: 22 grams of gelatin mixed with juice (approximately 2 tablespoons)
o Dinner: Baked salmon with vegetables and an avocado, add lemon juice and
super good for you; sea salt to the avocado for a great taste
Sunday
o Breakfast: Meat with vegetables
o Snack: One avocado with sea salt and lemon juice
o Lunch: Sandwich in a lettuce leaf, with meat and fresh vegetables
o Snack: if you can digest milk well now, go for a pint of milk, ideally organic
o Dinner: Grilled chicken wings, with vegetables and salsa. Sprinkle turmeric on
the wings to bring out the flavor
Snack Suggestions:
- Tropical fruit juice, red grape or orange juice
- Beef jerky & fruit
- Fat Loss Smoothie
Monday
• Breakfast 2 eggs and turkey bacon, use your condiments wisely to stop
getting bored of the food, and remember if its fresh and natural you can use it
• Lunch Big salad with potato wedges
• Dinner Rotisserie chicken with sliced apple
Tuesday
• Breakfast Green smoothie (kiwi)
• Lunch Grilled chicken strips and very well cooked asparagus.
• Dinner Grilled tuna with celery
Wednesday
• Breakfast Paleo pancakes with strawberries or blueberries
• Lunch Mixed well-cooked veg (no cruciferous) veggies and strip steak.
• Dinner Grilled chicken with a side of mixed berries
Thursday
• Breakfast Fresh strawberries and bananas
• Lunch Tuna salad with an apple
• Dinner Grilled steak and coconut fries
Friday
• Breakfast Turkey or beef sausage and sautéed broccoli
• Lunch Hamburger patty and spinach
• Dinner Grilled warm water fish and avocado
Saturday
• Breakfast 2 eggs and turkey bacon
• Lunch lightly Steamed vegetables and grilled chicken with a tangy lemon
sauce
• Dinner Grilled shrimp salad with romaine lettuce and spinach, sprinkle apple
cider vinegar on the salad to act as a digestive enzyme (which is also a major
yeast killer, so doubly useful) and for added taste of course
Sunday
• Breakfast Paleo pancakes with strawberries or blueberries
• Lunch Lamb chops and sweet potatoes
• Dinner Bison/different meat burger patty with steamed vegetables
Conclusion
We have reached the end of the book but by no way the end of our journey
together.
You still have 2 exciting bonuses to read:
The Ultimate Thyroid Boosting Supplement Guide
Here you’ll find out the truth about supplements using ‘True Health Science’
information to discover life-boosting and super-sonic weight loss strategies.
It’s the greatest compliment to what you’ve already read.
The Adrenals-Thyroid Connection
It’s a love and hate relationship that these two vitally important glands have and you
need to educate yourself about them to overcome hypothyroidism and lose weight
for good.
Thank You So Very Much
You’ve go to the end of this book, something that less than 3% of adults do in a
whole year.
I feel privileged to be helping you and if I can make even a tiny difference in your life,
I will be thrilled.
If I can help you transform your life like I transformed my own and my Clients, I will
be over the moon with gratitude and joy.
Get in touch to share your success stories, even if you don’t want it published, I
would love to hear it.
I’m now on your team, go for it :)
To Your Success.
Tim
00971 52 699 3955
Dubai, UAE.
Ps. If you would like to get in touch for a free 15-minute consultation where I’ll
answer your most pressing thyroid questions and provide extra information that can
help you revolutionize your life, please email me.
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