The Thief We Sleep With

Every night, without even realizing it, 78% of Brits welcome a thief into their bedrooms. It’s not a tall, dark, and mysterious figure - it’s short, blue, and bright. Yes, I’m talking about the blue light radiating from our mobile phone screens.

Surprised? You shouldn’t be. Studies have shown that this sneaky blue light is more than just a screen glow; it’s a melatonin-blocking menace. Melatonin, as you may know, is the hormone that tells our bodies it’s time to wind down, lowering our body temperature and easing muscle activity so we can drift off into a restful sleep. But when blue light crashes the party, melatonin production drops, leaving us tossing and turning instead of peacefully snoozing.

Think about it - lights off at 10 p.m., but you’re still awake at midnight, staring at the ceiling. That’s a full sleep cycle lost, 70-100 minutes of precious rest, gone. And if you add that up over a year? You’re missing out on 365 to 730 hours of sleep. That’s equivalent to losing 45 to 91 nights of sleep!

Fat, Sick, and Wrinkly Sleep?

Ever heard the term “beauty sleep”? Turns out it’s more than just a saying. A 2013 study at University Hospital Case Medical Center in Ohio found that poor quality sleep actually speeds up skin aging - think fine lines, uneven pigmentation, sagging skin, and reduced elasticity. Not pretty, right?

But it’s not just your looks at risk. Professor Anne-Marie Chang, a neuroscientist and sleep expert at Penn State University, warns that disrupting your circadian rhythm with blue light can lead to serious health issues: obesity, diabetes, increased cancer risk, and cardiovascular disease. Yikes.

And there’s more. Blue light exposure at night can damage the retina over time, increasing the risk of macular degeneration, which can lead to blindness. We’re holding these screens so close to our eyes, especially in bed, that we’re letting more of this harmful light hit our receptors. It’s a cumulative risk - one that’s particularly dangerous for our children, whose eyes absorb even more blue light than ours. The National Eye Institute has found that kids’ eyes are more vulnerable, and with screens in their hands from as young as age one, that exposure adds up fast.

Why You Need to Stop Going to Work Drunk

If sleep loss and health risks weren’t enough, poor sleep can also dull your senses to the point where you’re functioning as if you’re legally drunk. Yes, you read that right. If you’ve ever judged a colleague for sipping a drink at lunch, you might want to consider how your own sleep habits could be equally impairing your performance.

According to the British Sleep Council, the average Brit is getting just 6 hours and 35 minutes of sleep per night, with a full third of the population only managing 5-6 hours. Surprised? You shouldn’t be. We live in a 24/7 digital world, constantly tethered to work emails and social media notifications, our brains never really get a chance to switch off.

So, How Do We Beat This Thief?

1) Measure the Problem

The first step to solving any problem is understanding it. My go-to tool for this is the OuraRing, which is hands down the best for accurately measuring Deep and REM sleep. Unlike wrist-worn devices, the OuraRing sits comfortably on your finger and discreetly tracks everything - from exercise to sleep to nighttime heart rate variability (HRV) and even temperature changes. Plus, it doesn’t constantly send data to the cloud, so you’re not exposing yourself to unnecessary radiofrequency electromagnetic waves (RF-EMW), which, by the way, have been shown to harm sperm motility in men. If it’s affecting sperm, I’m pretty sure it’s not great for the rest of us either.

If you can’t wait for the OuraRing (there’s a 2-3 month waiting list), start with the SleepCycle app. It’s less accurate, but it’s a good start. Set it up on your nightstand (in airplane mode, of course), and get a baseline of your current sleep patterns. Then start tweaking your routine and see how the changes affect your sleep.

2) Sync with Day and Night

Blue light at night is a sleep killer, but during the day, it’s essential. We need exposure to blue spectrum light to signal to our bodies that it’s time to be awake. The best source? Sunlight. So, make sure you get outside during the day to keep your circadian rhythm in check.

But once the sun sets, it’s time to block out the blue. Research has shown that blue light at night can actually kill cells in our eyes, leading to macular degeneration. The best way to protect yourself? Blue-blocking glasses. Uvex is a budget-friendly option, but if you’re looking for something more stylish, TrueDark Twilight glasses are my favorite - they block all blue light and even have an insert for prescription lenses.

Another tip is to install blue-blocking software like F.lux on your computer. It automatically adjusts your screen’s color based on your location and the time of year, giving your eyes a break as the day winds down.

3) Sleep Like a Caveman (or Woman)

I’m a big advocate for making your bedroom as dark as possible. Cover up any little lights with tape, invest in blackout curtains, and make sure there’s no light seeping in. Think of it as your own personal cave.

4) Cool Down

Your body temperature naturally drops when you sleep, so keep your room cool - somewhere between 16-18 degrees Celsius (61-64 degrees Fahrenheit). If you run hot at night, consider investing in a ChiliPad, which I’ve found to be a game-changer for doubling my deep sleep during hot summer nights.

5) Boost Your Magnesium

Magnesium is crucial for sleep, and many of us don’t get enough of it. I take a 200 mg capsule of magnesium glycinate before bed to help. The recommended daily allowance (RDA) is around 270 mg for women and 300 mg for men. But be careful - too much magnesium can cause digestive issues. Listen to your body, and if you can, get a blood test to check your levels. You can also up your intake through diet - dark leafy greens, nuts, avocados, oily fish, and dark chocolate are all great sources.

6) Cut Back on Caffeine and Alcohol

Caffeine at night shifts your circadian rhythm and delays sleep, and some of us are more sensitive to it than others. If you know you’re slow to metabolize caffeine, switch to decaf or herbal tea in the evening and see how it impacts your sleep.

Alcohol is another culprit. While it might help you fall asleep faster, it reduces REM sleep, which is crucial for dreaming and memory consolidation. Plus, it increases the risk of sleep apnea - a serious health concern.

7) Relax Your Mind and Muscles

If you find yourself stuck in a loop of stressful thoughts, try a 10-minute sleep meditation on Headspace, a fantastic app with a wide variety of guided meditations. If meditation isn’t your thing, try a simple muscle relaxation exercise: tense each muscle in your body from toes to forehead, then release all at once. The full-body relaxation can help you drift off.

I hope these tips help you reclaim your sleep. If you have specific questions or requests, leave a comment below, and I’ll do my best to answer in future posts.

Happy sleeping and sweet dreams!

Sex, Drugs, Bugs, and Turmeric: The Untold Story

Growing up immersed in Chinese culture, the Lunar New Year—or Spring Festival—has always symbolized a fresh start for me. It's a period when the icy grip of winter begins to loosen. Homes undergo a deep cleaning, new clothes are bought, hair gets a trim, and there's a collective surge of optimism about the possibilities the new year holds. Fresh from a journey to China, I'm embracing that sense of renewal as I look ahead.

But let's be real: early February can be rough for many. The days remain short, nights stretch on, and the sun—a natural mood enhancer—seems elusive. This lingering darkness isn't just a downer; it also impacts our immune systems. The main culprit? Reduced levels of vitamin D3, which our skin generates when exposed to sunlight. When we lack sufficient sunlight, our bodies ramp up melatonin production, the sleep hormone, making those already gloomy mornings even harder to face.

Less Sun, Less Vitamin D3, More Mood Swings

The lack of sunlight brings a drop in vitamin D3, leading to a heightened risk of mood swings. In fact, low D3 levels have been associated with a staggering 50% increase in suicide risk. No wonder, then, that in the past two months, four friends have shared with me that their doctors put them on antidepressants. Among them, two are weathering the stormy seas of menopause—a time when hormones wreak havoc on mood. Another is grappling with a family crisis, while the fourth is being crushed under the weight of workplace bullying. Notably, three of these women are people of color living in northern regions with limited sunlight, which further diminishes their vitamin D3 levels.

Logic might suggest that these women could benefit from adaptogens—natural substances that help balance hormones—or even bioidentical hormone replacement therapy (HRT). Ashwagandha, a cornerstone of Ayurvedic medicine, has been clinically proven to ease anxiety and depression.

But what’s the usual medical approach? Unfortunately, it often involves a swift prescription for antidepressants like Prozac or Zoloft, with little exploration of the underlying causes. Blood tests for hormone levels? Inflammation markers? Thyroid function? Omega-3 and B12 levels? Cognitive behavioral therapy? Hardly ever.

The Quick Fix: Antidepressants

It's concerning that antidepressants are frequently the go-to solution. Why? Recent studies indicate that SSRIs (Selective Serotonin Reuptake Inhibitors) like Prozac aren’t significantly more effective than turmeric in treating depression. Yes, you read that correctly—turmeric, the humble spice that gives curry its vibrant yellow hue, might be just as effective as Prozac, minus the unpleasant side effects.

Speaking of side effects, let’s address those. One friend lamented gaining 15 pounds in two months on Prozac. Another expressed frustration over a declining libido, which was already on the downturn. And it’s not just women who suffer—men also experience issues, with antidepressants often leading to loss of libido and erectile dysfunction. It’s no coincidence that Pfizer, the manufacturer of Zoloft, also produces Viagra.

By 2005, Zoloft was generating $3.3 billion annually, while Viagra consistently pulled in $2 billion. In 2013, the total sales of antidepressants in the U.S. alone reached a staggering $9.4 billion. With all this money being funneled into the problem, you’d think we’d be better off, right? Wrong.

The Grim Reality

According to Robert Whitaker’s book Mad in America, the outcomes of mental illness in the developed world are as bleak as they were in 1900—if not worse than if there were no treatment at all. Whitaker’s findings are so compelling that the Journal of the American Medical Association (JAMA) called his book “a valuable and meticulously documented study.” Astonishingly, those diagnosed with mental illness in countries like Nigeria or India, where antidepressants are less frequently used, fare better over their lifetimes than those in the U.S.

Turmeric, Mood, and Sex: A Natural Alternative

So, what about turmeric? Is it the next big thing? Hardly. The U.S. market for turmeric is estimated at just $25 million—a drop in the ocean compared to antidepressants. Why? Because turmeric can’t be patented. It’s a natural tuber, like ginger or lotus root, and has been used safely for centuries in Ayurvedic and Traditional Chinese Medicine.

A 2014 study discovered that turmeric’s active ingredient, curcumin, was nearly as effective at alleviating depression as Prozac. The best results were seen in patients who combined Prozac with curcumin, though those taking curcumin alone also experienced notable improvement.

Moreover, turmeric doesn’t just lift your spirits—it can also spice up your sex life. Curcumin, when applied topically to the groin area, has been shown to be more effective than Viagra at enhancing blood flow and treating male sexual dysfunction. Just be cautious of the bright yellow stains!

Bugs for Your Gut, Bugs for Your Brain

But turmeric isn’t the only natural remedy worth exploring. Emerging research suggests that certain strains of gut bacteria can be just as effective as Valium in reducing anxiety and stress. The gut-brain axis—a communication network between your gut and brain—is increasingly recognized as a key factor in mental health.

Studies have shown that probiotics like Lactobacillus helveticus and Bifidobacterium longum can improve anxiety, stress, and depression. In the UK, the Taymount Clinic is pioneering the use of fecal microbiota transplantation (FMT) for conditions ranging from multiple sclerosis to autism. And in China, FMT is gaining wide acceptance for treating gastrointestinal diseases and even Type 2 diabetes.

The Road to Recovery: Is Weaning Possible?

If you’re already on antidepressants and considering tapering off, it’s crucial to proceed with caution. Your brain’s neurotransmitter receptors may have become hypersensitive, and abruptly stopping could trigger a severe depressive or psychotic episode.

So, are you stuck on these drugs for life? Not necessarily. The most prudent approach is to work with an integrative psychiatrist who can help you gradually reduce your medication while addressing any underlying nutritional imbalances, gut issues, or other health concerns. You might never be able to completely stop taking your meds, but even lowering them to a less toxic level can be a significant improvement.

The Future: A New Approach to Health

Should we be waging war against Big Pharma and conventional medicine? Not entirely. Big Pharma has undoubtedly made life-saving medications widely accessible, and many of their products have dramatically improved and extended lives. I, for one, am grateful for the traditional medicine that saved both my life and my baby’s during a complicated pregnancy.

But that doesn’t mean we shouldn’t aspire to better, safer, and more effective treatments. It’s my hope that pharmaceutical companies will begin to explore new molecules and therapies that support the body in healing itself, rather than just masking symptoms. After all, patients who live longer, healthier lives are also consumers for longer.

Resources for the Journey

If you’re keen on delving deeper into these ideas, I highly recommend Dr. Kelly Brogan’s book A Mind of Your Own: The Truth About Depression and How Women Can Heal Their Bodies to Reclaim Their Lives. Dr. Brogan, a board-certified psychiatrist, has firsthand experience with the limitations of psychiatric drugs and has successfully weaned herself off them using diet and lifestyle changes.

For a more profound understanding of the science behind mental health and inflammation, consider reading The Inflamed Mind: A Radical New Approach to Depression by Cambridge University Professor Edward Bullmore. And for ongoing support, visit Dr. Brogan’s website or explore the resources available on MadInAmerica.com, a blog curated by leading integrative psychiatry experts.

Remember, this article reflects my personal opinion and is not a substitute for professional medical advice. Always consult with your healthcare provider before making any changes to your treatment plan.

Thyroid: The Hormone You Didn't Know You Were Missing

Let’s dive into something that’s been weighing on my mind for a long time—the struggle hypothyroid patients face when trying to get properly diagnosed in the UK. It’s an uphill battle, and it’s one that too many people are losing.

Imagine this: Two patients, one in Canada and one in the UK. Both are feeling utterly drained, gaining weight despite their best efforts, watching their hair thin, nails weaken, and their thoughts become murky and sluggish. They visit their doctors, both of whom run the usual blood tests, checking if their thyroid could be the culprit behind their woes. But here’s where things take a sharp turn.

In Canada, if your thyroid-stimulating hormone (TSH) level is above 2.5, you’d likely start treatment. In the UK? You’d have to wait until your TSH is four times that before getting any help. Yes, four times! And if you’re really lucky—like, hit-the-jackpot lucky—you might get help when your TSH is only double that level.

Think about that. In Canada, feeling tired and foggy is enough to get you treatment. In the UK, you’d have to be practically crawling through your day, your mind wrapped in a thick haze, before the medical system acknowledges your struggle.

Why the difference? It all comes down to the reference ranges doctors use, which aren’t consistent around the globe. The UK, unfortunately, is the odd one out when it comes to diagnosing hypothyroidism.

Let’s break it down:

Country TSH Reference Range (mIU/L)

• Australia: 0.3 - 2.5

• Belgium: 0.3 - 2.5

• Canada: 0.3 - 2.5

• Germany: 0.3 - 2.5

• Sweden: 0.3 - 2.5

• United States: 0.3 - 3.0

• United Kingdom: 0.5 - 10.0

Spot the outlier? Yep, it’s the UK. If you’re a Brit living in Australia, you’d get treated for hypothyroidism much sooner than if you were still in the UK. And here’s the kicker: colder climates, like the UK, actually make your thyroid work harder, not easier. Yet, the UK requires a much higher threshold before offering treatment. It’s like your health is at the mercy of a postcode lottery.

But why should you have to wait until your blood levels are four times higher than those in other countries before you get help for symptoms like:

• Exhaustion that no amount of sleep can fix

• Weight gain and a metabolism stuck in slow motion

• Skyrocketing cholesterol levels

• Brain fog that clouds every thought

• Infertility that breaks your heart

• Depression that drags you down

• Cold hands and feet that never seem to warm up

• Heart palpitations that make you catch your breath

• Dizziness, fainting spells, and erratic blood pressure?

As someone who’s walked this path, I can tell you these symptoms are more than just inconvenient—they can be life-altering. I’ve spoken with women who’ve suffered through recurrent miscarriages, even losing babies as late as five months into pregnancy. It’s devastating, and it’s something that needs attention—now. We need to know what’s happening with our bodies so we can seek the treatment we need to heal.

In my next article, I’ll dive into the difference between T4—the thyroid hormone that levothyroxine tries to replicate—and T3, the active form that every cell in your body craves. Understanding this could be the key to unlocking your path to better health.

Have you or someone you love struggled with hypothyroidism and found it hard to get diagnosed? Share your story in the comments below. It’s only by speaking up and sharing our experiences that we can help each other find the path to recovery.

Finding Your Zen Amidst Anxiety

Anxiety—it’s a sneaky beast, isn’t it?

It doesn’t care who you are, how old you are, or what you do. It can creep up on anyone, anytime. Sometimes it’s a fleeting feeling, linked to a specific situation. Other times, it lingers, becoming a constant companion, especially when life keeps throwing stress your way.

I’ve walked that road myself. My anxiety wasn’t just one thing; it was a tangled web of triggers. Growing up with an alcoholic parent, surviving a house fire, bouncing around a dozen different schools—these were the main sources. Then there’s the more subtle kind, the low-level hum of chronic work stress that’s always there, just beneath the surface.

But before we can tackle anxiety head-on, we need to understand what it really is and how our bodies react to it. It’s more than just a feeling; it’s a full-body experience.

Remember the Tiger

Picture this: You’re not living in a high-rise, staring at a screen all day. You’re out in the wild, and there’s a hungry tiger lurking nearby. Your body isn’t concerned about tomorrow’s meeting or that awkward text you sent—it’s focused instead on survival.

Enter the Autonomic Nervous System (ANS), your body’s autopilot sensor for danger and safety. When that tiger shows up, your Sympathetic Nervous System (SNS) kicks into gear, pumping out adrenaline, making your heart race, sending a jolt of energy to your muscles. You’re ready to fight, flee, or freeze. That’s the “Fight, Flight, or Freeze” response in action.

But once you’ve outpaced the tiger and the danger has passed, your body needs to chill. This is what happens when you see animlas in the wild shake involuntarily after a threat has passed - it's an involuntary shudder to release that adrenaline. That’s when the Parasympathetic Nervous System (PNS) takes over, releasing acetylcholine to slow your heart rate, and letting you rest, digest, and heal. This balance between the SNS and PNS is crucial for keeping you healthy.

Balance is Everything

The trouble is, in today’s world, we’re not running from tigers—we’re battling deadlines, emails, and endless digial notifications. Our bodies are stuck in overdrive, with our SNS constantly firing. Even when we put the phone down, our minds are still racing, replaying the day’s stresses on a loop. This chronic stress keeps cortisol levels high, especially at night, making it hard to sleep and even harder to relax.

Flipping the Switch: Activating ‘Rest & Digest’

So, how do we break the cycle and give our PNS the reins? Here are some of the most effective strategies I’ve come across:

Engage the Vagus

The vagus nerve is your body’s secret weapon for calming down. One way to tap into this power is through an FDA-cleared device called AlphaStim. It’s an electroceutical gadget with over 100 peer-reviewed studies backing its effectiveness, especially within military and civilian populations. In 2019, a study from the University of Nottingham Biomedical Research Centre, in collaboration with the NHS, found that AlphaStim reversed anxiety in 44% of patients and provided significant relief for 63% of users.

Ketones for Clarity

When your brain feels foggy and your anxiety spikes, ketones might be your answer. DeltaG is an exogenous ketone supplement that crosses the blood-brain barrier to give you sharp, instant clarity—even if you’ve just indulged in a carb-heavy meal. Dr. Rhonda Patrick swears by it before speaking engagements to stay focused and calm (note: she was using an earlier, DeltaG licensed version called HVMN). This supplement isn’t just hype; it’s based on a patent held by Oxford University’s Professor Kieran Clarke, with research ties to NASA and the US Department of Defense and funded by DARPA, the same group that gave us the internet.

I tested DeltaG myself a few months ago before speaking at the Women of the Square Mile conference in London. Let me tell you, it worked wonders in calming my nerves and sharpening my focus.

For those who live with serious anxiety issues, I highly recommend reading the book, Brain Energy, by Harvard Medical School Psychiatrist and Associate Professor Christopher Palmer. He gives you both the science behind the benefits of a ketogenic diet for those with chronic anxiety, ADHD, addicition, and anorexia, as well as for those with more serious conditions such as bipolar and schizophrenia. The science has been reproduced at Stanford Medical School as well. 

Box Breathing

This technique, used by Navy SEALs and Rangers, is a quick way to dial down anxiety by activating your PNS. Here’s how it works:

1. Inhale through your nose for 5-8 seconds.

2. Hold the breath for 5-8 seconds.

3. Exhale slowly through your mouth for 5-8 seconds.

4. Hold the empty space in your lungs for 5-8 seconds.

If 5 seconds feels too long, try 4 seconds on each side of the “box.” If it’s too short, increase to 8 seconds.

Not a fan of box breathing? Try “rectangle” breathing instead:

1. Inhale through the nose for 5 seconds.

2. Hold for 10 seconds.

3. Exhale through the mouth for 5 seconds.

4. Hold the emptiness for 10 seconds.

Humming: The Sound of Calm

Ever wondered why yoga instructors tell you to chant “Om”? It’s not just for show—the vagus nerve connects to your vocal cords, so humming, singing, or even talking can activate it and help you relax. One device that helps you connect with this is the Sensate, a large, gray, pebble-shaped device that you place on your sternum and connect up to your headphones with Bluetooth. While listening to a menu of relaxing instrumental compositions, binaural beats are playing in the background. This is where one beat is piped into one ear and a different one into the other. The brain has to match them up and this helps you move into a state of relaxation. At the same time, the music you're listening to uses a humming sound produced by the Sensate 'pebble' which is also vibrating the bones in your skeleton (via your sternum) and thereby activating your vagus nerve. Clever, right? And super relaxing in fact. I've liked miine so much I have the early version and a more refined, newer version. 

Cold Therapy

Cold exposure is another powerful tool. Beyond its benefits for fat loss and reducing inflammation, cold therapy stimulates the vagus nerve. While the thought of a cold plunge might make you shiver, you can start small by splashing cold water on your face. It’s a quick way to trigger a calming response.

You can also do longer plunges in colder, even freezing water, but do use caution and always start slowly. If you feel it's too cold, out you should come. Listen to your body and work up to longer exposure, utilizing calming breath and a professional cold exposure coach to guide you and keep you safe. Women should especially take care as there have been a few tragic fatalities where women pushed themselves too much. You can perhaps see now why I'm a bigger fan of brief cold exposure in your shower! 

Hopefully this list of tips to keep anxiety at bay will help you tap into your body's own healing abilities by triggering the Parasympathetic Nervous System. 

Have your own tricks to do this? Share them below to help benefit others! 

https://www.ncbi.nlm.nih.gov/pubmed/30098653

https://www.youtube.com/watch?v=OuOAg7Ji1t4

https://hvmn.com/blog/ketosis/ketone-ester-ketosis-and-anxiety

https://www.dpag.ox.ac.uk/team/kieran-clarke

 https://time.com/4316151/breathing-technique-navy-seal-calm-focused/

https://www.iahe.com/docs/articles/6_Ways_to_Instantly_Stimulate_Your_Vagus_Nerve_to_Relieve_Inflammation.pdf

Genes and Your Thyroid: The Missing Piece

So, you’ve finally got the diagnosis: a sluggish thyroid. In Britain, that typically means one thing - you're handed a prescription for levothyroxine, the go-to treatment for hypothyroidism. You pop that little pill, hopeful that life, energy and metabolism will finally turn around.

Fast forward three months. You’re still feeling brain fogged and sluggish, barely making it through the day. You’re cold even when everyone else seems comfortable, your mood has taken a nosedive, and the scale refuses to budge no matter how hard you work out. Your hair? Thinning. Your nails? Brittle as dry twigs.

What on earth is going on?

You make another trip to the doctor, frustration in tow, and explain that the meds aren’t cutting it. With a sympathetic nod, they hand you a slip for yet another blood test. A week later, you call in for the results (because let’s be honest, no one ever calls you), only to be told by the nurse that everything’s ‘Normal—No Further Action Needed.’

You can’t believe it. Back you go to the doctor, armed with your concerns. "The blood tests must be wrong," you insist. You’re foggy-headed, irritable, overweight and cold—basically, you just don’t feel like yourself. This time, your doctor’s sympathy may have dwindled, and you’re met with a dismissive, “Your bloodwork is perfect. Maybe you’re just stressed, busy with work, or getting older. Or perhaps you need more exercise.”

Faulty Meds for Faulty Genes

But here’s the kicker—you might actually be genetically less capable of converting T4, the only thyroid hormone in levothyroxine, into the bioactive T3 hormone that every cell in your body desperately needs. The culprit? A small hiccup on the Deiodinase 2 Gene (aka DIO2). This gene’s little glitch can be a big deal because every single cell in your body has receptors for T3, not T4. This isn’t just about energy levels; it can affect your brain and heart health too.

Now, here’s the frustrating part: the NHS won’t test for this genetic glitch. But if you’re determined (and you should be), you can take matters into your own hands. For about £80, Regenerus Labs offers a test to determine whether or not you’re a carrier of the faulty gene variant. Once you’ve got this evidence, you should be able to convince your NHS doctor to prescribe a combination of synthetic T3 and T4, or, if you have a private doctor, you might be lucky enough to get a prescription for dried pig’s thyroid which contains both T3 and T4, as well as several other thyroid hormones (more on this below).

Genetic Predisposition & Lifestyle Factors

Your genes might also be setting you up for more than just hypothyroidism. There’s a chance they’re putting you at higher risk for Hashimoto’s thyroiditis, an autoimmune condition where your body turns against its own thyroid gland, sometimes destroying it to the point where it’s nearly nonexistent.

Dr. Noel Rose, who helms the Johns Hopkins Autoimmune Disease Research Center, has noted that certain populations, like the Irish, are particularly prone to these genetic quirks. But it’s not just your genes; your lifestyle plays a massive role too. Stress, poor diet, lack of sleep, and insufficient exercise can all tip the scales, pushing you toward Hashimoto’s.

T3 & T4: The End of the Story?

But wait—there’s more to the thyroid story. Some experts argue that synthetic T3 and T4 might not be enough. According to Dr. Alan Christianson, a naturopathic doctor in the U.S., another thyroid hormone, T2, which is derived from T3, plays a crucial role in metabolism. Here in Britain, getting your hands on a full spectrum of thyroid hormones usually means resorting to Natural Dessicated Thyroid (NDT), which isn’t exactly easy to come by. You might need a prescription from a foreign pharmacy or a very cooperative local doctor because NDT isn’t listed in the UK Physician’s Desk Reference. And T2? It’s only available in NDT; there’s no synthetic version.

NDT doesn’t just stop at T2—it contains a whole range of thyroid hormones, from T0 to T4. While conventional wisdom suggests that only T3 and T4 matter, Dr. Christianson’s work implies that T2 might be more important than we realize. Who knows? Future research might uncover that the other thyroid hormones in NDT also contribute to our health in ways we’re just beginning to understand.

From personal experience, I have found that NDT worked best for me. But everyone’s different. Some people do better on synthetic options. We’re all bio-individual, and sometimes a little bit of experimentation is necessary to figure out what works best for your unique physiology.

The Bottom Line

If you’re still feeling rubbish and your GP or endocrinologist insists that your blood tests are perfect, it’s time to find a doctor who listens and understands.

Seek out a practitioner who’s willing to work with you to find the right combination of synthetic T3/T4 or NDT that suits your body’s needs. In many countries, functional medicine doctors are often your best bet, and tend to be the ~33% of American practitioners who prescribe NDT (Hillary Clinton is famously on NDT) while the other 2/3 of American medics prescribe synthetic levothyroxine (Bernie Saunders uses this).

In Europe, continental doctors seem to be more familiar with NDT than their British counterparts, so if you can’t find a physician in the UK who will prescribe you NDT, you may need to consult a continental endocrinologist like Dr Thierry Hertoghe and his colleagues in Belgium to get the care you truly deserve.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3978256/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4318631/

https://irishamerica.com/2013/08/all-about-autoimmunity-ask-the-expert-dr-noel-rose/

The Complete Idiot's Guide to Thyroid Disease: Clear Information on Causes; Dr. Alan Christianson, Hy Bender

http://www.thyca.org/pap-fol/more/hormones/

Photo credit: Ryoji Iwata, Unsplash

Eat Yourself to Better Health (Really!)

Cannibalism—yikes, right? But what if I told you there’s a type of self-cannibalism that’s not only normal but essential for your health? This isn’t some gruesome horror story, but rather the fascinating process known as autophagy—literally, “self-eating.” Before you squirm, hear me out. Autophagy is your body’s way of taking out the trash, detoxifying, and repairing itself. Every single cell in your body is hard at work doing this, keeping things in order. Without autophagy, your cells would get clogged with junk and malfunction. This means less energy and mistakes being made.

But here’s the kicker: as we age, this natural clean up and clear out process slows down. Our cells get lazier, and that’s when the trouble starts. Diseases linked to aging—think heart problems, Alzheimer’s, dementia, a fragile immune system—start creeping in. And if you’re running yourself ragged, stressed to the max, and barely catching any Z’s? That’s a recipe for disaster. Your body’s natural cleanup crew goes on strike, leaving your cells swimming in a mess.

Now, before you despair, let me share some good news. You can actually flip the switch and rev up your body’s autophagy engine. How? By engaging in certain activities that nudge your cells to clean house. Here are a few powerful methods:

• High-Intensity Interval Training (HIIT)

• Fasting

• Intermittent Fasting

• Fasting mimicking molecules

• Ketosis

• Quality Sleep

I bet you’re already on board with the benefits of HIIT and know how vital sleep is. But what about fasting? Not just any fasting—there are a few flavors you might not know about: Intermittent Fasting, OMAD, and Circadian Fasting.

Intermittent Fasting is all about timing. You eat within a specific window, say 4 to 8 hours a day. Maybe you eat from 10 AM to 4 PM, or perhaps noon to 8 PM. Outside of those hours? Water, coffee, or herbal tea, but no munchies.

Then there’s OMAD—One Meal A Day. It’s exactly what it sounds like: you eat once a day, and that’s it. Talk about discipline!

Circadian Fasting takes a more natural approach, syncing your eating with the sun. According to Circadian researcher, Dr Satchin Panda’s, research at the Salk Institute, your organs are in go-mode when the sun’s up, so you eat when there’s daylight and fast when it’s dark. He was able to reverse his elderly mother's diabetes using a protocol that included Circadian fasting. 

And then we have Ketosis—a state where your body flips the switch from burning glycogen (which comes from carbs and sugars) to burning fat. When your glycogen tank is empty, your body has no choice but to tap into fat reserves for energy. It’s like switching from using the money in your wallet to dipping into your savings.

Each of these strategies can spark autophagy, setting off that crucial self-cleaning process. But let’s be real—not everyone can stick to a rigid eating schedule or resist the siren call of that midday pastry, especially when deadlines loom and social obligations pile up. So, what’s a busy person to do?

Enter the fasting mimicking molecule spermidine—a compound that can coax your cells into autophagy without needing to fast or hit ketosis. Found naturally in all living things, spermidine is something your gut microbiome naturally produces if you’ve managed to live the clean life—avoiding broad spectrum antibiotics, alcohol, and other gut-damaging substances. Named after its initial discovery in sperm (yes, really), spermidine is also abundant in foods like natto (a fermented soybean dish that is a delicacy in its native Japan but a very pungent acquired taste), aged cheeses (think long matured Cheddar and Parmesan), and wheat germ. Fermented foods like kimchi and sauerkraut also contain spermidine. Since all fermented foods are high in histamine content, just make sure you're not sensitive to histamines before you load up on the ferments. 

Can’t commit to fasting or ketosis? No worries—spermidine rich foods and supplements are your secret weapon. Studies show that mice given spermidine lived twice as long as expected. And in humans? Folks aged 60 to 80 with cognitive decline saw their brainpower improve after just three months of taking 1mg of food derived spermidine from highly concentrated wheat germ.

So, where do you get your hands on this little miracle? You could chow down on natto (if you’re brave), or opt for plant derived spermidine supplements like those from Oxford Healthspan. These contain prebiotics to support your own gut biome production of spermidine too. 

In short, whether you’re fasting, working out, or popping a supplement, there are ways to keep your body’s self-cleaning crew in action. And trust me, your future self will be grateful for the effort you put in now.