7-Day Free T3 Boosting Plan
Protocol Objectives
Liver Support
60% of T4 to T3 conversion happens in the liver. Support liver health with bitter greens, beets, and adequate protein.
Gut Health
20% of conversion happens in the gut. Probiotics and fiber ensure healthy gut flora to assist conversion.
Selenium & Zinc
The deiodinase enzymes that convert T4 to T3 are selenium and zinc dependent.
Calorie Adequacy
Low calorie dieting downregulates T3 production (adaptive thermogenesis). Eat at maintenance calories.
Day 1 Liver Love
Breakfast
Dandelion Tea & Eggs
Bitter tea aids liver.
Lunch
Beet & Goat Cheese Salad
Beets support bile.
Dinner
Artichoke & Chicken
Liver tonic veg.
Day 2 Gut Biome
Breakfast
Kefir Smoothie
Probiotics.
Lunch
Kimchi Rice Bowl
Fermented veg.
Dinner
Bone Broth Soup
Gut healing.
Day 3 Selenium
Breakfast
2 Brazil Nuts
Conversion cofactor.
Lunch
Halibut
Selenium fish.
Dinner
Mushroom Stir-Fry
Veggie source.
Day 4 Zinc
Breakfast
Pumpkin Seeds
Zinc snack.
Lunch
Oysters (Smoked)
Zinc bomb.
Dinner
Beef Steak
Red meat zinc.
Day 5 Carb Refeed
Breakfast
Oatmeal with Fruit
Insulin aids T3.
Lunch
Sweet Potato
Starch supports thyroid.
Dinner
Rice & Beans
Adequate carbs.
Day 6 Fiber
Breakfast
Chia Pudding
Gut motility.
Lunch
Lentil Soup
Fiber source.
Dinner
Raspberry Salad
Fruit fiber.
Day 7 Maintenance
Breakfast
Avocado Toast
Healthy fats.
Lunch
Turkey Sandwich
Protein.
Dinner
Salmon
Anti-inflammatory.
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Low Carb Warning
Strict keto or very low carb diets can lower Free T3 levels. Ensure you get at least 50-100g of carbs if T3 is low.
Scientific References:
1. Bianco, A. C., & Kim, B. W. (2006). 'Deiodinases: implications of the local control of thyroid hormone action.' JCI.
1. Bianco, A. C., & Kim, B. W. (2006). 'Deiodinases: implications of the local control of thyroid hormone action.' JCI.