The Autoimmune Doctor (2025)

17/09/2025

🍏 9 Nutrients Your Thyroid Can’t Live Without

When it comes to thyroid health, there are nine key nutrients that can make or break your energy, metabolism, and antibody levels.

And here’s the thing:

I see so many people chasing medications, diets, and detoxes… but missing the simple foundation of thyroid-specific nutrition.

Here’s what you need to know ⬇️

𝟭. 𝗦𝗲𝗹𝗲𝗻𝗶𝘂𝗺

Supports T4 → T3 conversion (the active thyroid hormone)

Reduces thyroid antibodies (TPO, TG)

Often paired with myo-inositol in research for even better results

1 - 3 Brazil nuts per day or low-dose supplement under guidance

𝟮. 𝗜𝗼𝗱𝗶𝗻𝗲

Yes, your thyroid needs it, but too much can trigger flares if antibodies are high

Start only after selenium and iron are adequate

Seaweed, eggs, seafood = food-first approach

𝟯. 𝗜𝗿𝗼𝗻

Essential for TPO (the enzyme that builds thyroid hormone)

Low ferritin = fatigue, hair loss, brain fog

Aim for ferritin 70–100 µg/L if struggling with fatigue or hair loss

𝟰. 𝗭𝗶𝗻𝗰

Needed for TSH signaling + immune balance

Works closely with selenium + vitamin A for thyroid hormone production

Oysters, beef, eggs = top sources

𝟱. 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗

Key immune modulator - lowers antibodies, supports mood + energy

MinimumTarget: 30–50 ng/mL (120–150 nmol/L) for thyroid autoimmunity

𝟲. 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗔

Supports thyroid receptor signaling + tissue repair

Found in liver, eggs, dairy (or beta-carotene from colorful veggies)

𝟳. 𝗧𝘆𝗿𝗼𝘀𝗶𝗻𝗲

Amino acid building block for thyroid hormones

Found in animal proteins, dairy, legumes

𝟴. 𝗢𝗺𝗲𝗴𝗮-𝟯𝘀

Anti-inflammatory, calming for the immune system

Sardines, salmon, mackerel = excellent choices

𝟵. 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗘

Protects thyroid tissue from oxidative stress

Found in almonds, sunflower seeds, avocado

Here’s the key:

You don’t need to take everything all at once or in high doses.

What you do need is a food-first strategy, targeted supplementation, and labs checked every 8 - 12 weeks so you know what’s working.

Comment/DM “DOSE” below if you want me to break down the optimum doses for YOUR thyroid labs and symptoms.

15/09/2025

🍏 Graves’ Disease isn’t just a thyroid problem - it’s an immune system problem.

When the immune system misfires, it produces antibodies (like TRAb and TSI) that overstimulate the thyroid, leading to hyperthyroidism: anxiety, weight loss, palpitations, and heat intolerance.

Conventional medicine often focuses on symptom suppression - medications, radioactive iodine, or surgery.

But here’s what’s missing:

Why did the immune system start attacking in the first place?

Autoimmunity often begins years before diagnosis, triggered by:

Chronic stress

Hormonal shifts (like postpartum changes)

Environmental toxins

Infections

Nutrient deficiencies

Functional medicine zooms out.

We ask:

What triggered the immune confusion?

What role does gut health, nutrient status, and the nervous system play?

How can we support immune regulation instead of just silencing symptoms?

Because real healing means addressing why the thyroid is under attack, not just lowering hormones on a lab test.

If you’re ready to go beyond suppression and start decoding the root causes of your autoimmune thyroid condition…

📲 Book your free Autoimmune Clarity Call today.

Let’s connect the dots between your symptoms, your labs, and your next steps.

15/09/2025

🍏 Inositol: The Unsung Hero for Hormones, Mood & Metabolism

If you’ve never heard of inositol, you’re not alone. Most people haven’t, yet this small, naturally occurring molecule plays a big role in hormone balance, mood, and metabolic health.

Here’s what makes it so powerful:

1. Insulin & Blood Sugar Support

Inositol acts like a messenger at your insulin receptor, helping cells respond properly to insulin.

This makes it a game-changer for:

Insulin resistance

Prediabetes

PCOS with metabolic symptoms

Fatty liver driven by insulin resistance

2. Hormone Balance & PCOS

The most researched form, myo-inositol, supports ovulation, lowers excess androgens, and helps regulate cycles.

When combined with D-chiro-inositol in a 40:1 ratio, it mirrors the ovary’s natural balance for reproductive health and fertility.

3. Thyroid & Autoimmunity

Emerging studies show inositol (often paired with selenium) may improve TSH levels and lower thyroid antibody levels in subclinical hypothyroidism.

4. Mood & Sleep

Inositol interacts with serotonin and GABA pathways. Research shows benefits for anxiety, panic, and sleep quality, especially at doses used consistently over weeks.

5. How to Use It

Take with meals and stay consistent for 8–12 weeks for best results.

6. Safety

Generally well-tolerated.

Mild bloating or loose stools at higher doses can improve with smaller, divided doses.

Always check with your practitioner if you’re on glucose-lowering medications or are pregnant.

💬 Curious how to start?

Ask me about the right form, dose, and how to layer inositol alongside diet, movement, and other nutrients for real results.

13/09/2025

🍏 It's SunYAY!!!! What'cha doin?
..When Rest Feels Impossible

For many of my patients, slowing down isn’t as simple as “just relax.”

When your nervous system has been stuck in go-mode for too long, from chronic stress, autoimmunity, or even the mental load of daily life, stillness can feel unbearable.

Your body forgets what safety feels like.

This is where active relaxation comes in.

Instead of forcing yourself to sit still, give your nervous system something gentle to do while you signal: “We’re safe now. You can exhale.”

Here are 9 ways to practice it:

A warm bath to soften tense muscles

Music to shift your emotional state

Gentle stretching to open up your body

Watching the sunset to calm your senses

Creative outlets to quiet the noise in your head

Meditation, even 3 - 5 minutes at a time

Time outdoors to reset your circadian rhythm

A massage to release stored tension

Laughter and connection with friends to boost oxytocin

Why this matters:

Every time you activate the rest-and-repair side of your nervous system, you lower the inflammatory signals driving autoimmune flares, fatigue, and hormonal chaos.

💬 Curious where to start?

Ask me about simple daily practices that retrain your nervous system, especially if rest feels impossible right now.

13/09/2025

🍏 Creatine: More Than a Gym Supplement and one of MY FAVE GO-TOs

Most people hear “creatine” and think muscles.

But here’s the truth: creatine is about energy, for your muscles, your brain, even your mood.

Here’s why it matters:

𝗘𝗻𝗲𝗿𝗴𝘆 𝗼𝗻 𝗱𝗲𝗺𝗮𝗻𝗱:
Creatine stores high-energy phosphate so you can regenerate ATP fast, for sprints, lifting, or a busy day at work.

𝗕𝗿𝗮𝗶𝗻 + 𝗺𝗼𝗼𝗱 𝘀𝘂𝗽𝗽𝗼𝗿𝘁:
Your forebrain uses creatine for attention, memory, and neuroplasticity. Some studies even show it can boost the effect of antidepressants.

𝗠𝗲𝘁𝗵𝘆𝗹𝗮𝘁𝗶𝗼𝗻 𝗿𝗲𝗹𝗶𝗲𝗳:
About 70% of your methylation capacity is used to make creatine. Supplementing frees that capacity for detox, DNA repair, and neurotransmitter balance.

Who benefits most?

Vegetarians + vegans (low dietary intake)

High-intensity athletes

Older adults aiming to preserve strength + independence

Anyone with methylation or energy issues needing extra support

𝗦𝗮𝗳𝗲𝘁𝘆:
Well-studied. Generally safe for healthy individuals.

Kidney issues? Check with your clinician first.

Food sources: red meat, fish, and your own body (but diet + supplementation often helps).

💬 Curious how to start?

Ask me about when and how to use creatine, including safe dosing, timing, and ways to monitor your response.

10/09/2025

🍏 Magnesium is the quiet mineral your body asks for every minute of every day.

It powers energy creation, relaxes muscles, steadies heart rhythm, helps you handle stress, supports thyroid hormone conversion, balances blood sugar, and calms your nervous system.

Almost 600+ enzymatic reactions in the body!

In autoimmunity, those functions are essential, not optional.

🔎 What I see clinically:

• Low magnesium shows up as fatigue, cramps, tension headaches, palpitations, anxiety, constipation, poor sleep, and PMS flares.

• The pill (OCP) places a constant pull on magnesium. Your body uses more for detox, loses more through the kidneys, and needs more for antioxidant defence. Long-term, that creates higher needs.

• Stress, blood sugar issues, and gut inflammation all add to the load.

🥑 Food first:

Pumpkin seeds, almonds, brazil nuts, chia or flax, dark leafy greens, cacao, avocado, legumes, oats or brown rice.

But even with a great diet, most people don’t reach optimal intake.

💊 Smart supplementation:

• Glycinate → calm + sleep

• Threonate → brain fog + headaches

• Taurate → bile flow + blood pressure

• Citrate → constipation support

• Malate → energy + muscle recovery

(avoid relying on oxide - poorly absorbed)

✨ Pair it well:

Support B vitamins, protein, electrolytes, and fiber.

Reduce alcohol, manage stress, and optimise digestion so you actually absorb what you take.

👉 If you’ve been told your blood work is “normal” but you still feel exhausted, foggy, or crampy, magnesium could be the needle mover.

But the form and dose must match your body.

📍 Ready to personalise this?

Book an Autoimmune Clarity Call and let’s map the quickest wins for your energy, mood, sleep, and symptoms.

10/09/2025

🍏 GLP-1 medications can be game-changing for weight loss, reducing appetite, improving blood sugar, and helping people finally see the scales move.

But here’s what no one tells you: the side effects can feel like a full-time job.

Nausea. Constipation. Reflux.

It’s enough to make many people stop their medication early… even when it’s working.

The good news?

These symptoms aren’t a sign the medication is “wrong for you.”

They’re a sign your gut and digestion need more support as your body adjusts.

Here are 3 ways to make your GLP-1 journey smoother:

1️⃣ Tackle nausea & reflux before they start

Eat smaller, more frequent meals

Skip fried foods and heavy late-night dinners

Support digestion with gentle herbal teas like ginger or peppermint

2️⃣ Beat constipation naturally

Add gentle fibres like PHGG or kiwifruit

Sip water throughout the day (not just when you’re thirsty)

Use probiotics to support gut motility and regularity

3️⃣ Stay ahead on hydration & electrolytes

Appetite suppression can reduce your thirst signals → drink on a schedule

Add mineral-rich fluids like coconut water or broths for extra electrolytes

Proper hydration keeps your bowels moving and your energy steady

💡 These simple steps can make all the difference between quitting your medication out of frustration… and feeling empowered to keep going and reach your goals.

📅 Not sure how to put this into a plan that works for you?

Book a call today and let’s create your personalized roadmap for weight loss, gut health, and long-term success.

09/09/2025

🍏 Did you know 70% of people are calcium deficient?

Most adults need around 1,000 - 1,200 mg a day, yet many are falling short.

And the reasons go beyond just “not drinking enough milk.”

Why this matters

🦴 Calcium builds strong bones and teeth (kids low in calcium can even develop “chalk teeth”).

⚡ It’s essential for muscle contraction, nerve signaling, and heart rhythm.

⚖️ Helps regulate pH balance in the blood.

Why so many are deficient

Less sun exposure and less weight-bearing exercise.

Gut issues → poor dairy tolerance.

Lactose intolerance and the switch to plant milks (most aren’t fortified to meet full needs).

Food wins

Dairy (yogurt, milk, halloumi, whey) if tolerated.

Non-dairy options like broccoli, rocket, parsley, tahini, oranges.

Creative sources → eggshell powder (yep, really), celery juice (~8% daily needs per serve).

Practical takeaway

Removing just one serve of dairy can drop ~500 mg of calcium.

That’s half your daily requirement.

If dairy isn’t an option, you must find substitutes. If it is, restoring tolerance through gut repair may be the simplest way to protect your bones, muscles, and heart.

✨ Autoimmunity link → low calcium doesn’t just mean fragile bones. It disrupts muscle, nerve, and immune balance too.

09/09/2025

🍏 Eating to reduce inflammation in your body doesn’t have to drain your wallet.

If you’ve ever stood in the grocery aisle wondering whether you need to buy everything organic, here’s the truth: you don’t.

The Environmental Working Group releases two key lists each year:

1️⃣ The Dirty Dozen - foods with the highest pesticide residues (worth buying organic)

2️⃣ The Clean Fifteen - the lowest residues (safe to buy conventional)

For those navigating autoimmunity or chronic inflammation, the Clean Fifteen is a powerful tool because:

It keeps your gut barrier strong - pesticides like glyphosate have been linked to leaky gut, a known inflammation and also autoimmune trigger

It reduces the toxic load on your liver so it can focus on detoxification, hormone balance, and immune regulation

It protects your immune system from extra stress, lowering inflammation signals that can flare symptoms

This year’s Clean Fifteen includes:

🥑 Avocado
🌽 Sweetcorn
🍍 Pineapple
🧅 Onions
🍈 Papaya
🥦 Asparagus
🍄 Mushrooms
🥬 Cabbage
🥭 Mango
🍈 Honeydew melon
🥝 Kiwi
🥔 Sweet potatoes
🍉 Watermelon
🥕 Carrots
🫛 Sweet peas (frozen) (couldnt find an icon for that;))

Budget-friendly swaps:

Smoothies → Organic spinach but conventional pineapple and mango are fine

Dinners → Organic kale but conventional onions and sweet potatoes keep costs down

Summer BBQ → Conventional watermelon is safe, save the budget for organic berries where it counts

✨ Food is one of the most powerful ways to lower inflammation.

The Clean Fifteen helps you focus on what really matters - protecting your gut, liver, and immune system without financial overwhelm.

08/09/2025

🍏 GLP-1 medications have changed the weight loss game, but there’s a side of the story no one is talking about.

Yes, these drugs can reduce appetite and lead to significant weight loss.

But here’s what most people don’t realise: up to 50% of the weight lost can be muscle if nutrition and exercise aren’t addressed from the start.

Why does this matter?

Because muscle isn’t just about looks, it’s your metabolic engine.

Losing too much muscle can:

Slow your metabolism, making it harder to keep weight off.

Reduce your strength and energy, leaving you feeling weaker.

Increase your risk of weight regain when you stop the medication.

The good news?

You can protect your muscle and set yourself up for long-term success.

Over the next few posts, I’ll share exactly how to:

Build habits that protect your metabolism

Support your gut and hormones

Avoid common GLP-1 side effects that leave people frustrated

Weight loss should be about strength, energy, and resilience, not just a shrinking number on the scale.

07/09/2025

🍏 GLP-1 medications (Wegovy, Ozempic, Mounjaro and the likes) have changed the weight loss game, but there’s a side of the story no one is talking about.

Yes, these drugs can reduce appetite and lead to significant weight loss.

But here’s what most people don’t realise: up to 50% of the weight lost can be muscle if nutrition and exercise aren’t addressed from the start.

Why does this matter?

Because muscle isn’t just about looks, it’s your metabolic engine.

Losing too much muscle can:

Slow your metabolism, making it harder to keep weight off.

Reduce your strength and energy, leaving you feeling weaker.

Increase your risk of weight regain when you stop the medication.

The good news?

You can protect your muscle and set yourself up for long-term success.

Over the next few posts, I’ll share exactly how to:

Build habits that protect your metabolism

Support your gut and hormones

Avoid common GLP-1 side effects that leave people frustrated

Weight loss should be about strength, energy, and resilience, not just a shrinking number on the scale.

07/09/2025

🍏 If you can’t buy everything organic, start here.

Every year, the Environmental Working Group releases a list called the “Dirty Dozen” - fruits and vegetables with the highest pesticide residues.

For those navigating autoimmune conditions or chronic inflammation, these chemicals aren’t neutral.

They add to the body’s toxic load, trigger oxidative stress, and can worsen immune dysregulation.

But let’s be real: organic food can feel expensive, especially when you’re already juggling supplements, blood tests, and specialist visits.

So here’s the rule I give my patients:

➡️ If you can only buy some foods organic, prioritize the Dirty Dozen.

These include:

Strawberries, blueberries, grapes, and cherries (think of all those thin skins)

Spinach, kale, and collard greens (greens are like sponges for sprays)

Apples, pears, nectarines, and peaches (stone fruits and apples top the list yearly)

Bell peppers and green beans (surprisingly high on the pesticide list)

Why it matters:

When pesticides like glyphosate enter your body, they don’t just pass through.

Research shows they can:

Disrupt gut bacteria

Inter
fere with hormone signaling

Increase intestinal permeability (“leaky gut”), a big deal if you’re dealing with autoimmunity

Place extra stress on your liver’s detox pathways

Practical swaps:

Choose organic spinach for your morning omelet but maybe save money by buying conventional avocados or onions (these are on the “Clean 15” with the lowest residues).

Organic berries for your smoothie → conventional bananas or citrus are generally safer.

Buy organic apples for the kids’ lunchboxes → conventional melons are usually fine.

You don’t have to overhaul your entire kitchen overnight.
Start with the Dirty Dozen, and you’ve already reduced a significant portion of your pesticide exposure.

✨ Food isn’t just fuel; it’s information for your cells.

Choosing organic where it matters most is one way to lower the inflammatory noise so your body can focus on healing.

The Autoimmune Doctor

17/09/2025

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