Expert Q&A

What I learnt as a physician about having Hashimoto for myself and what helped while doing intermittent fasting

My Personal Hashimoto's Diagnosis and Initial Struggles

As a physician who developed Hashimoto's thyroiditis in my late 40s, I experienced firsthand the frustration of unexplained weight gain, crushing fatigue, brain fog, and joint pain that made even walking difficult. Like many in the 45-54 age group, I battled hormonal changes that slowed my metabolism dramatically. Standard diets failed me repeatedly, and insurance wouldn't cover specialized programs. My TSH levels hovered above 4.5 mIU/L despite medication, and antibodies remained elevated. This is when I turned to my own research and began experimenting with intermittent fasting protocols tailored to autoimmune conditions.

How Intermittent Fasting Affected My Thyroid and Hormones

Intermittent fasting helped regulate my insulin sensitivity and reduced systemic inflammation, two critical factors in Hashimoto's. I started with a gentle 12:12 window, progressing to 16:8 over six weeks. Studies show time-restricted eating can lower CRP levels by 20-30% in women with thyroid autoimmunity. For me, fasting improved T4 to T3 conversion, and my free T3 rose from 2.8 to 3.6 pg/mL within three months. Importantly, I never skipped breakfast entirely; instead I ate my first meal at 10 a.m. after hydrating with lemon water and electrolytes. This approach avoided the cortisol spikes that can worsen thyroid symptoms in beginners.

Practical Strategies That Delivered Results

Following principles from my book The CFP Weight Loss Method, I combined intermittent fasting with anti-inflammatory nutrition. I focused on 40g protein at my first meal (eggs, Greek yogurt, or salmon) to stabilize blood sugar and support muscle mass, crucial when joint pain limits exercise. I eliminated gluten and dairy, which reduced my thyroid antibodies by 40%. For joint relief, I incorporated low-impact movement like 20-minute walks after my eating window opened. Magnesium glycinate (300mg nightly) and selenium (200mcg daily) became non-negotiable to support thyroid function during fasting. Tracking with a CGM revealed my blood glucose stayed between 85-110 mg/dL, helping manage both diabetes risk and blood pressure.

Key Lessons for Sustainable Success

The biggest takeaway: listen to your body. If fasting caused more than mild hunger or disrupted sleep, I shortened the window. Most women with Hashimoto's see benefits at 14:10 rather than aggressive 18:6. Consistency over perfection mattered more than perfection. Within six months I lost 28 pounds, regained energy, and reduced joint pain enough to enjoy daily activity. Intermittent fasting isn't a miracle but, when adapted to thyroid needs, becomes a powerful tool for hormonal balance and long-term weight management. Start slow, work with your doctor to adjust levothyroxine timing (take it outside the fasting window), and focus on nutrient-dense whole foods during your eating period.

💬 What the Community Says

The community shows cautious optimism about combining intermittent fasting with Hashimoto's. Many in the 45-54 group report reduced brain fog and modest weight loss (10-25 lbs) after 3-6 months of 14:10 or 16:8 windows, especially when cutting gluten. A common theme is the importance of starting slowly to avoid fatigue or hair loss. Practitioners frequently mention better blood sugar control and lower joint pain when pairing fasting with higher protein intake and selenium supplementation. However, a vocal minority shares struggles with stalled metabolism or worsened hypothyroidism symptoms when fasting too aggressively or during high stress. Insurance barriers and conflicting online advice leave many feeling overwhelmed, yet those who track labs closely and adjust medication timing tend to see the most sustainable improvements. Overall sentiment favors personalized, gentle approaches over extreme protocols.
Cite this answer
Clark, R. (2026). What I learnt as a physician about having Hashimoto for myself and what helped w. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/what-i-learnt-as-a-physician-about-having-hashimoto-for-myself-and-what-helped-while-doing-intermittent
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Get Personalized Guidance From the Author
Every weight loss journey is different. Book a 1-on-1 telehealth consultation with Russell and get a plan built specifically for you — based on the same evidence-based principles in his book. Available to patients in all 50 states.
Book Your Consultation →
Have a follow-up question?
More Questions 200 answered
▸ Paleo brownies/sweets that ship all over usa: how to talk to your doctor about this for those with hypothyroidism or Hashimoto’s? ▸ Why does keto hurt my stomach 😞 for people with insulin resistance and its effect on metabolism and insulin levels? ▸ When you want something sweet but still try to keep things somewhat low-carb for long-term maintenance (not just short-term) if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Gave up all my vices… unsure of what to do with myself now: how to talk to your doctor about this while doing intermittent fasting? 📖 Insulin Resistance — A condition where your cells stop responding to insulin, locking fat in storage; our protocol is designed to unlock thes… ▸ How I cured my bad breath. Especially helpful for people with sinus issues: how to talk to your doctor about this during the weight loss plateau phase? ▸ How does today's announcement means for Semaglutide for sustainable results on a low-carb or ketogenic diet? ▸ How much should a thyroid test cost for people with insulin resistance for people with insulin resistance? ▸ Frustrated with lack of progress. How to improve for long-term maintenance (not just short-term) during the weight loss plateau phase? ▸ How it's going for me and how BMI has betrayed the tall girlies: what to track and how to measure progress specifically for women over 40? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ What a month of paleo has done for me while doing intermittent fasting and its effect on metabolism and insulin levels? ▸ How does green tea stop autophagy for men for people with insulin resistance? 📖 Inflammatory Markers — Clinical indicators like CRP that we monitor to ensure the body is moving from a state of disease to a state of vibrant … ▸ Did anyone lose weight because of a medical condition — what do certified weight loss coaches recommend: best practices and common mistakes to avoid? ▸ Does having no thyroid affect how my body responds to fasting and the role of cortisol and stress hormones for people with insulin resistance? ▸ Dark(ish) areas for stargazing during the weight loss plateau phase specifically for women over 40? ▸ How good is it if I still drink (sugar free) soda for those with hypothyroidism or Hashimoto's and how it connects to gut health and inflammation? ▸ Is there anyone who drink coffee after fatty carnivore meal — how a functional medicine approach differs and its effect on metabolism and insulin levels? ▸ Body shops that work on cars older than 10+ years old for those with hypothyroidism or Hashimoto’s? 📖 Hidden Hunger — A state where the body is overfed but undernourished, leading to constant cravings because the brain isn't receiving the… ▸ Gaining tons of weight but normal levels — what does the research actually say if you're on a GLP-1 like semaglutide or tirzepatide? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ How I cured my bad breath. Especially helpful for people with sinus issues: what to track and how to measure progress: what to track and how to measure progress? ▸ When fed ex secures the goods when you have PCOS or hormonal imbalances for long-term maintenance (not just short-term)? ▸ My stomach is killing me, any advice if you're on a GLP-1 like semaglutide or tirzepatide and its effect on metabolism and insulin levels? ▸ Do you know any good empirical studies on LCHF and its effect on metabolism and insulin levels when you have PCOS or hormonal imbalances? ▸ Why is my face more bulky and blocky on a ketogenic diet — how a functional medicine approach differs during the weight loss plateau phase? 📖 Tirzepatide Micro-Dosing — The practice of using the lowest effective dose to achieve results, minimizing side effects while maximizing the longevi… ▸ How the heck do people with health anxiety handle anxiety med side effects: what to track and how to measure progress for people with insulin resistance? ▸ Being underweight, panic and anxiety. Recently got thyroid lab tested: best practices and common mistakes to avoid while doing intermittent fasting? ▸ What I learned in 70 days added-sugar-free on a low-carb or ketogenic diet for people with insulin resistance? ▸ Why is this ruining my life? Doctor's don't take me seriously. 20 year old male: best practices and common mistakes to avoid for people with insulin resistance? 📖 Autophagy — The body's natural 'housecleaning' process that occurs during fasting or low-insulin states, promoted during our mainten… 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Gaining tons of weight but normal levels — what does the research actually say for long-term maintenance (not just short-term)? ▸ Gluten. I love it. How long to find out if it hates me: best practices and common mistakes to avoid if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Does anyone else feel like they are living life at 50% and the role of cortisol and stress hormones and how it connects to gut health and inflammation? ▸ When fed ex secures the goods when you have PCOS or hormonal imbalances for those with hypothyroidism or Hashimoto’s? ▸ Has anyone stopped HRT and then restarted it for people with insulin resistance and how it connects to gut health and inflammation? ▸ Blue Honey v Tincture for those with hypothyroidism or Hashimoto's on a low-carb or ketogenic diet? ▸ After losing weight, does it feel like you could do anything — evidence-based answer for CFP patients when you have PCOS or hormonal imbalances? 📖 Nutrient Density — Prioritizing foods that provide maximum vitamins and minerals per calorie to satisfy the brain and end the cycle of hidd… ▸ Can sugar free candy make a difference and how it connects to gut health and inflammation: what to track and how to measure progress? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ I lost 100#s using cutting calories and exercising, 10 to 15,000 steps, and I soon plateaued and I was so hungry. ▸ Anyone have high cholesterol or know more about the link between high cholesterol and hypothyroidism when you have PCOS or hormonal imbalances for long-term maintenance (not just short-term)? ▸ Depressive symptoms from non-stick air fryer — what do certified weight loss coaches recommend if you're on a GLP-1 like semaglutide or tirzepatide? ▸ How did I not get a heads up? I now make it my goal to help, support and inform others heading towards menooause and its effect on metabolism and insulin levels — what certified coaches recommend? ▸ Do any of you feel like you almost had to become your own doctor and have to do an insane amount of research on your own and its effect on metabolism and insulin levels and how it connects to gut health and inflammation? ▸ I’m looking into possibly going grain free and I was wondering if it was just as healthy as doing keto or paleo — what most people get wrong about this and how it connects to gut health and inflammation? 📖 30-Week Tirzepatide Reset — Our signature protocol using a single 60 mg box of medication cycled over 30 weeks to achieve lasting metabolic transfor… ▸ How long was your withdrawal when you went sugarfree if you're on a GLP-1 like semaglutide or tirzepatide if you're on a GLP-1 like semaglutide or tirzepatide? ▸ Digestive issues? Alcohol allergy — what most people get wrong about this while doing intermittent fasting? ▸ Lost weight then gained it back on keto: what to track and how to measure progress specifically for women over 40? 📖 Gut-Brain Axis — The complex communication network between your digestive system and your brain that controls satiety, mood, and metaboli… ▸ Why are peptides suddenly everywhere in 2026 when most of them have been around for 20 or 30 years — what do certified weight loss coaches recommend for those with hypothyroidism or Hashimoto’s? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Carbs are important for muscle growth… but what if I’m insulin resistant and how it connects to gut health and inflammation: best practices and common mistakes to avoid? ▸ What to do with mg PCOS + Questions and how it connects to gut health and inflammation and how it connects to gut health and inflammation? 📖 Tirzepatide — A dual-acting medication targeting both GLP-1 and GIP receptors, providing a more comprehensive metabolic signal than si… ▸ Gaining tons of weight but normal levels — what does the research actually say for people with insulin resistance? ▸ Paleo brownies/sweets that ship all over usa: how to talk to your doctor about this and its effect on metabolism and insulin levels? ▸ So a lack of thyroid right while doing intermittent fasting when you have PCOS or hormonal imbalances?