21: Thyroid-Friendly Fitness: Workouts That Work With Your Body, Not Against It

In this episode of the Thyroid Pharmacist Healing Conversations podcast, host Dr. Izabella Wentz welcomes personal trainer and functional nutrition coach April Rodriguez to discuss thyroid-friendly fitness. April shares her personal journey of being diagnosed with Hashimoto's six months after giving birth, which led her to explore the intricate relationship between thyroid health and fitness.

The conversation is packed with insights that can transform the way you think about exercise and nutrition, especially if you've ever felt overwhelmed or discouraged on your journey.

What you’ll learn in this episode:

• Overexercising Can Backfire with Hashimoto’s April explains that intense workouts like HIIT or OrangeTheory can leave women with Hashimoto’s feeling inflamed, fatigued for days, or even flu-like. Instead of pushing harder, she encourages strength training with progressive overload that meets the body where it’s at—supporting muscle gain without burnout.
  

• Exhausted After a Workout? That’s a Red Flag If a workout leaves you depleted instead of energized, it’s likely working against you, not for you. April recommends checking hydration, adding electrolytes, adjusting meal timing, and possibly shifting to a lower-intensity routine while tuning in to how your body responds.
  

• Calorie Restriction Can Worsen Thyroid Function Chronically undereating can backfire, especially with hypothyroidism. April uses a “feed phase” approach, gradually increasing calories to optimize thyroid health, metabolism, and insulin sensitivity—often helping clients lose fat by eating more.
  

• Pre/Post Workout Fueling Matters April recommends fueling with 25–30g of protein and ~25% of daily carbs both before and after workouts. She avoids high-fat meals pre-workout for better digestion and energy. This helps with recovery, lean muscle building, and balanced blood sugar—key for thyroid health.
  

• Blood Sugar Monitoring is Critical Women with thyroid issues often struggle with blood sugar regulation. April uses glucometers or continuous glucose monitors (CGMs) to detect hypoglycemia or insulin resistance. This helps tailor workouts and nutrition to stabilize energy and support fat loss.
  

• Progress Comes from Personalization April custom-builds fitness and nutrition protocols based on thyroid labs, symptoms, and biofeedback—not cookie-cutter plans. Red flags? If your coach doesn’t ask about your thyroid or ignores symptoms like fatigue or hypoglycemia, they may not be the right fit.
  

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For the full list of resources and products mentioned in this episode, and to get the full episode transcript, see complete show notes here: https://thyroidpharmacist.com/articles/podcast/