Rogue Health, S22W22660 Broadway, Suite 3A, Waukesha, WI (2025)

09/30/2025

Ladies, you need to be eating breakfast for a more balanced thyroid! 🍳

If you skip breakfast or rely on just coffee to get you through the morning, you could be setting yourself up for more than just a mid-morning crash. 🫣

✅ The thyroid gland is responsible for regulating metabolism.
✅ Eating breakfast kick starts your metabolism for the day.
✅ A healthy, balanced breakfast can provide the nutrients your body needs to fuel your metabolism and ensure that your thyroid hormones are functioning optimally.

In addition to this, eating a nutritious breakfast helps stabilize blood sugar levels after the overnight fast. When your blood sugar is balanced, your body is less likely to experience stress-related responses that can disrupt thyroid function. And guess what?

✨ Stable blood sugar also supports the adrenal glands, which work closely with the thyroid! ✨

The truth is, skipping breakfast can trigger a stress response in the body, leading to the release of cortisol, a stress hormone. PMID: 25545767

Chronic stress and elevated cortisol levels can interfere with the production and conversion of thyroid hormones, leading to imbalances. Eating a nutritious breakfast helps to reduce this stress response and supports overall thyroid health.

What is your go-to breakfast at the moment?

09/29/2025

Did you know that not all thyroid tests are created equal?

👉 So, you believe you have a thyroid issue and ask your doctor for a test.

👉 They perform a TSH blood test, and everything comes back “normal”.

👉 You’re left feeling confused, unheard, and not sure where to turn next.

The truth is, thyroid health is complex, and a single test often isn't enough to give a full picture.

🠋Here are ALL the thyroid tests that can be given and what they each reveal🠋

➊ TSH (Thyroid-Stimulating Hormone): TSH measures the hormone that signals your thyroid to produce hormones. However, a "normal" TSH level doesn't always mean your thyroid is functioning properly, as it doesn't measure thyroid hormones directly.

❷ Free T4 (Thyroxine): Free T4 measures the unbound, active form of thyroxine in your blood. It helps determine how much thyroid hormone is available, indicating whether your thyroid is underactive or overactive.

❸ Free T3 (Triiodothyronine): Free T3 measures the active thyroid hormone triiodothyronine, which directly influences metabolism. Low levels can indicate issues with hormone conversion or cellular uptake.

❹ Reverse T3 (rT3): Reverse T3 is an inactive form of T3, often elevated due to stress or illness. Testing rT3 helps determine if your body is converting T4 into active T3 or the inactive form, which can slow metabolism.

➎ Thyroid Peroxidase Antibodies (TPOAb): This test measures antibodies against thyroid peroxidase, an enzyme vital for hormone production. High TPOAb levels suggest an autoimmune response, commonly seen in Hashimoto's or Graves' disease.

➏ Thyroglobulin Antibodies (TgAb): TgAb measures antibodies against thyroglobulin, a protein produced by the thyroid. High TgAb levels can indicate autoimmune thyroid disorders and are used to diagnose and monitor these conditions.

Interested in proper testing to get the full picture of your thyroid health? Send me a DM with the word “THYROID”.

https://www.ncbi.nlm.nih.gov/books/NBK279414/

09/28/2025

PSA: iron deficiency and thyroid problems are often interconnected 😳

The thyroid gland, which is essential for regulating metabolism, relies heavily on adequate iron levels to function properly. Iron plays a crucial role in the production of thyroid hormones, particularly in the conversion of T4 (thyroxine) to T3 (triiodothyronine), the active form of the hormone that your body uses.

So this can only mean one thing if iron levels are low… ⤵

❌ The thyroid gland struggles to produce sufficient hormones. ❌

This is a condition known as hypothyroidism, where metabolism slows down and can result in symptoms like:

▪️ Fatigue
▪️ Weight gain
▪️ And sluggishness.

But it works both ways! When thyroid function is compromised, it can also lead to reduced absorption of iron, creating a vicious cycle where low iron levels further impair thyroid function. 😩 PMID: 38004184

👉 In addition to this, iron deficiency anemia, a condition where there’s not enough iron to produce healthy red blood cells, can exacerbate the symptoms of hypothyroidism.

👉 This happens because both conditions share similar symptoms, such as fatigue, weakness, and cold intolerance, making it difficult to distinguish between the two without proper testing.

In some cases, iron deficiency might even be a root cause of thyroid dysfunction, particularly in women, who are more prone to both iron deficiency and thyroid disorders due to factors like menstruation, pregnancy, and hormonal imbalances.

📌 Addressing iron deficiency through diet, supplements, and managing underlying causes is essential for supporting thyroid health. For those struggling with thyroid issues, ensuring adequate iron intake is not just beneficial but necessary. Foods rich in iron, like leafy greens and red meat, alongside vitamin C for enhanced absorption, can help in maintaining the delicate balance needed for optimal thyroid function.

Have questions? Let me know in the comments.

09/27/2025

The top 6 nutrients for thyroid support 🌟

👉 Iodine
Iodine is crucial for the production of thyroid hormones T4 (thyroxine) and T3 (triiodothyronine). Without enough iodine, the thyroid cannot produce these hormones, leading to hypothyroidism.
🗸 Sources: Seaweed, iodized salt, fish (such as cod and tuna), dairy products, and eggs.

👉 Selenium
Selenium is essential for the conversion of T4 into T3, the active form of thyroid hormone. It also has antioxidant properties that protect the thyroid gland from damage.
🗸 Sources: Brazil nuts, sunflower seeds, fish (like salmon and sardines), chicken, and turkey.

👉 Vitamin D
Vitamin D plays a role in immune system regulation, which is particularly important for those with autoimmune thyroid conditions like Hashimoto’s thyroiditis.
🗸 Sources: Sunlight exposure, fatty fish (like salmon and mackerel), and egg yolks.

👉 Vitamin B12
Vitamin B12 is important for energy metabolism and nervous system function. Many people with hypothyroidism have B12 deficiencies, which can contribute to fatigue and neurological symptoms.
🗸 Sources: Meat, fish, dairy products, eggs, and fortified cereals.

👉 Iron
Iron is necessary for the production of thyroid hormones, and iron deficiency can impair thyroid function, leading to hypothyroidism.
🗸 Sources: Red meat, poultry, seafood, beans, spinach, and fortified cereals.

👉 Magnesium
Magnesium is involved in the conversion of T4 to T3 and helps regulate the body's stress response, which can impact thyroid function.
🗸 Sources: Leafy green vegetables (like spinach and kale), nuts (such as almonds and cashews).

If you’re ready to finally be seen and supported with your thyroid symptoms, schedule a free discovery call to learn more about how I can potentially support you.

PMID: 39125376

09/26/2025

One technique that’s often overlooked yet INCREDIBLE for helping you reach your health goals?

✨ VISUALIZATION! ✨

When it comes to achieving your health goals, whether it's losing weight, building muscle, or healing from chronic illness, visualization can be a powerful tool in your arsenal.

Here’s how it works and why I believe it can make a difference:

✅ Clarifying Your Goals
Visualization helps you define what success looks like. By picturing your desired outcome, you can set clearer, more specific goals. This could be imagining yourself crossing the finish line of a race, fitting into a favorite pair of jeans, or enjoying a healthy lifestyle.

✅ Boosting Motivation
Seeing yourself achieving your goals can increase your motivation. When you visualize success, your brain starts to associate positive feelings with the actions needed to achieve it. This mental boost can make it easier to stick to your workout routine or choose healthier meals.

✅ Enhancing Focus and Discipline:
Visualization can train your brain to stay focused. By regularly picturing yourself succeeding, you reinforce the behaviors needed to reach your goals. This mental rehearsal helps keep distractions at bay and strengthens your commitment.

✅ Building Habits Through Repetition
Repetition is key to forming new habits, and visualization is no different. The more you practice visualizing your health goals, the more ingrained these images become in your subconscious. This mental repetition can make it easier to adopt and stick to healthy habits.

How to start using visualization:
1️⃣ Find a quiet space where you can focus.
2️⃣ Imagine the visual aspects of your goals, but also how you'll feel, what you'll hear, and what you'll smell and taste.
3️⃣ Like any habit, the more you practice visualization, the more effective it becomes.

If you found this helpful, share it with someone who could use a boost in their health journey!

PMID: 28366970

09/25/2025

There is a growing dissatisfaction with simply treating symptoms.

People want answers to their health issues (as they should!). The beauty of functional medicine lies in its unique ability to remove clinical loads on one’s physiology, allowing the body to have the greatest opportunity to heal.

Functional medicine is a different thinking process.

👉It deals with looking at the root cause.
👉It’s a step beyond alternative medicine.
👉It requires getting a good case history of the patient.

Once the condition is identified, treatment protocols may include:�
✅Nutritional intervention
✅Lifestyle changes�
✅Chelating agents to rid the body of toxins
✅Even pharmaceuticals (if needed)

A resolution can be found in many patients, while offering a slowing of progression of the disease in others.

We treat patients all the time who have been to a number of physicians and been told there’s not much more that can be done.

There is hope for healing!🙌

Are you tired of only having your symptoms managed?

09/24/2025

10 lifestyle changes to optimize your thyroid levels 💗

✨ Strength Training 3 Times a Week
Incorporate 20-30 minutes of strength training three times a week. Focus on compound movements like squats, deadlifts, and push-ups to build muscle and support metabolism.

✨ Gentle Yoga on Rest Days
Practice gentle yoga or restorative poses like “Legs Up the Wall” on rest days to support relaxation and adrenal health, which is closely linked to thyroid function.

✨ Walk After Meals
Go for a 10-15 minute walk after your main meals to help with blood sugar regulation and digestion, which can indirectly benefit thyroid function.

✨ Switch to Glass or Stainless Steel
Replace plastic containers and water bottles with glass or stainless steel to reduce exposure to endocrine-disrupting chemicals like BPA.

✨ Natural Cleaning Products
Use natural, non-toxic cleaning products at home to avoid chemicals that can interfere with thyroid function.

✨Filter Your Water
Did you know that around 45% of tap water in the US is contaminated? Install a water filter that removes chlorine, fluoride, and heavy metals to reduce potential thyroid disruptors.

✨ Daily Meditation Practice
Set aside 10-15 minutes each morning or evening for mindfulness meditation. Apps like Headspace or Calm can guide you if you’re new to meditation.

✨ Breathing Exercises Before Meals
Practice deep breathing exercises (like 4-7-8 breathing) for a few minutes before meals to activate the parasympathetic nervous system, aiding digestion and reducing stress.

✨ Wake Up at the Same Time
Aim to wake up at the same time each day, even on weekends. Consistent sleep patterns help regulate hormones, including those related to thyroid function.

✨ Morning Sunlight Exposure
Spend 15-20 minutes outside in the morning sunlight to support circadian rhythm and boost vitamin D levels, which are important for thyroid health.

Which of these will you be trying today?

09/23/2025

The TOP foods to avoid with thyroid disorders 🙅‍♀️

👎 Soy Products
Soy contains compounds called isoflavones, which can interfere with thyroid hormone production and absorption, particularly in those with hypothyroidism. Yes, this means no tofu (sorry!).

👎 Cruciferous Vegetables (in large amounts)
Cruciferous vegetables contain goitrogens, substances that can interfere with iodine uptake, which is crucial for thyroid hormone production. This is especially true if consumed raw.

👎 Gluten
Gluten can be problematic for individuals with autoimmune thyroid disorders, such as Hashimoto’s thyroiditis, as it may exacerbate inflammation and immune system reactions.

👎 Sugary Foods and Beverages
High sugar intake can lead to blood sugar imbalances, which can negatively impact thyroid function and worsen symptoms of thyroid disorders, particularly weight gain and fatigue.

👎 Alcohol
Alcohol can suppress thyroid function and disrupt the balance of thyroid hormones. It can also interfere with the liver’s ability to convert T4 into T3, the active thyroid hormone.

👎 Excessive Iodine
While iodine is essential for thyroid health, too much iodine can worsen thyroid disorders, particularly autoimmune conditions like Hashimoto’s or Graves’ disease.

👎 Dairy Products (for some individuals)
Some individuals with thyroid disorders may have an intolerance to lactose or dairy, which can lead to digestive issues and exacerbate symptoms like bloating and inflammation.

👎 Artificial Sweeteners
Artificial sweeteners can disrupt gut health, which is closely linked to thyroid function. They may also contribute to metabolic imbalances that can worsen thyroid symptoms.

Be sure to save this list, especially if you have a thyroid disorder!

09/22/2025

Let’s talk about blood sugar levels and their impact on thyroid health 🦋

⬇️ LOW: When blood sugar levels are low (hypoglycemia), the body responds by releasing cortisol, a stress hormone, to help raise blood sugar levels.
⭐ Elevated cortisol can disrupt the hypothalamus-pituitary-thyroid (HPT) axis, which regulates thyroid hormone production. This disruption can result in decreased thyroid hormone production, potentially leading to hypothyroidism.

⬆️ HIGH: When blood sugar levels are consistently high (hyperglycemia), the body may become resistant to insulin, the hormone responsible for regulating blood sugar.
⭐ Insulin resistance can interfere with the conversion of T4 (inactive thyroid hormone) to T3 (active thyroid hormone). This can lead to lower levels of T3, which is crucial for maintaining metabolism and energy levels.

➡️ INSULIN RESISTANCE: Blood sugar imbalances, particularly those involving insulin resistance, can lead to chronic inflammation in the body.
⭐ Inflammatory processes can trigger or exacerbate autoimmune attacks on the thyroid gland, leading to decreased thyroid function and hypothyroidism.

➡️ SLOWED METABOLISM: Hypothyroidism itself can lead to a slowed metabolism, making it more challenging to maintain stable blood sugar levels.
⭐ Poor blood sugar control can also contribute to weight gain, particularly around the abdomen, which further strains metabolic processes and can negatively impact thyroid health.

Did you know there was a connection between blood sugar imbalances and poor thyroid health?

PMID: 35385635

09/21/2025

I am NOT the practitioner for you if…

❌ You’re looking for a magic pill solution.
❌ You are not willing to take responsibility for your health
❌ You don’t want to make any lifestyle changes
❌ You don’t think the food your eating, your stress levels, or lack of sleep are impacting your health
❌ You think it’s someone else's fault your sick / not feeling well
❌ You feel like you’re too busy to make changes

While I consider myself a health detective, there is only so much I can do to help you.
�I can order testing, analyze it, and create an individualized plan of action…

However, it’s up to you to implement the action steps!

Are you ready to take on the rest of 2025?

09/20/2025

STRESS 👉 THYROID 👉 WEIGHT GAIN: what’s the connection?

When we experience stress, our bodies respond by producing cortisol, a hormone released by the adrenal glands. Cortisol is essential for helping us manage stress in the short term. However, when stress becomes chronic, cortisol levels remain elevated, leading to a cascade of health issues.

Yep… that includes thyroid function. 🦋

The thyroid gland plays a central role in regulating our metabolism through the production of hormones such as T4 and T3. These hormones ensure that our body burns calories efficiently, providing us with the energy we need.

➡️ But what happens when cortisol levels are consistently high?

➡️ It can disrupt the hypothalamus-pituitary-thyroid (HPT) axis.

➡️ This is the system responsible for managing thyroid hormone production.

This disruption can reduce the production and conversion of these essential thyroid hormones, potentially leading to a condition known as hypothyroidism (characterized by a sluggish metabolism).

🔹This decrease in metabolic rate makes it easier for individuals to gain weight, EVEN IF their diet and physical activity levels remain unchanged.

🔹 Stress can also inhibit the conversion of T4, the inactive thyroid hormone, into T3, the active form that directly influences metabolism. This inhibition further slows down the body's ability to burn calories, compounding the issue of weight gain.

But the effects of stress don’t stop there…

The cycle of stress, thyroid dysfunction, and weight gain can become self-perpetuating. As weight increases, particularly around the abdomen, it can lead to higher stress levels, creating a vicious cycle where stress contributes to weight gain, which in turn, adds to stress. 😩

Feel like your body is stuck in constant overdrive from all the stress? This is a sign that you need professional support. Send me a DM to learn more about what this means!

PMID: 27051079

09/19/2025

I take my job seriously. If I’m going to give you advice about something, I need to follow it as well.

No hypocrisy here 🙅🏽‍♀️

But here’s another thing...I’m human just like you.

And making health a priority can be difficult...I totally get it.

Not an easy task nowadays is it? Where you need to wear many hats during one single day…

It’s hard to find the time (and other excuses), but health is a priority for me!

This is why it’s so important for me to set myself up for success by preparing for the week ahead.

Here are 5 things I do at the beginning of every week to make sure the week is successful:

💥 Plan meals and snacks in advance:
Make a list of healthy meals and snacks that you can prepare in advance and keep them on hand throughout the week to avoid impulse eating. I love having my fridge stocked with healthy snack options when I’m getting hangry ;)

💥Always make sure my pantry and refrigerator are stocked with healthy staples:
Keeping your pantry and refrigerator stocked with healthy staples such as GF whole grains, legumes, fruits, and vegetables will make it easier to quickly throw together a healthy meal when short on time.

💥Take shortcuts on extra busy days
Have an extra busy day? I love to either order a healthy take out dish or use a healthy meal prep kit. If I’m wanting to eat in, I make sure to have a hands off recipe that I can make in my slow cooker or Instapot.

💥Schedule time for physical activity
Set aside specific times each day or week for physical activity. This could be a structured workout, a leisurely walk, or a session of yoga or other exercise.

💥Seek support:
Surround yourself with supportive friends and family members who can help you stay on track. Consider joining a support group or working with a healthcare professional to help you stay motivated and accountable. I personally have my own healthcare team and have built in accountability.

How do you set your weeks up for success?

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