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T4 to T3 Conversion Support Checklist
Use this Checklist if you are on levothyroxine/Synthroid (T4) and want better conversion to active T3, with less reverse T3.
1. Foundations first
- I am not doing crash dieting or aggressive calorie restriction
- I am not stacking long fasts with high stress or heavy training
- I take at least one real rest day each week
- I get outside light in the morning most days
- I keep a consistent bedtime and wake time most days
2.Sleep and nervous system
- I average a solid, consistent amount of sleep (not just “time in bed”)
- I have a nightly wind-down routine (even 10 minutes)
- I have a daily downshift habit (walk, breathing, journaling, prayer, stretching)
- I can honestly say my day is not lived in constant urgency
3.Eat to signal safety
- I eat protein at each meal
- I include carbs most days (fruit, potatoes, rice, oats, beans, or whole grains if tolerated)
- I avoid long gaps that leave me shaky, irritable, or ravenous
- I am not living on coffee until noon
- I hydrate well and include minerals/electrolytes if needed
4. Support the body's conversion hubs (liver and gut)
- I have regular bowel movements (most days)
- I address constipation instead of ignoring it
- I include fiber foods daily if tolerated (fruit, vegetables, chia/flax, beans)
- I limit alcohol, especially during fat loss phases
- I manage reflux, bloating, or chronic gut symptoms proactively
5. Key nutrients (food first)
- Selenium foods 2 to 4 times per week (seafood, eggs, small amount of Brazil nuts)
- Zinc foods most days (meat, shellfish, pumpkin seeds)
- Iron-rich foods regularly (meat or legumes; pair plant iron with vitamin C)
- Magnesium foods daily (leafy greens, nuts, seeds, cacao, mineral water)
6. Supplements -
- do not self medicate with Supplements
Consult a Professional that has knowledge of-
- supplements and drug interactions,
- drug actions on body organ Health (kidney, gut, liver, Brain),
- drug nutrient depletion (yes many meds deplete the body of nutrients required for optimal Health)
7. Levothyroxine/Synthroid consistency
- I take it the same way every day (timing matters)
- I keep iron and calcium away from my dose by several hours
- I keep magnesium away from my dose by several hours
- I avoid “thyroid booster” blends or high iodine unless guided
Here's a Quick FitnHealthy Forever Stress Screen (reverse T3 tends to rise when these are true)
- Poor sleep
- High stress or anxiety
- Calorie restriction
- Overtraining
- Inflammation or frequent illness
- Constipation or gut issues
Here's the FitnHealthy Forever short version of weekly targets
- Strength training 2 to 4 times per week depending on many factors
- Walk outside most days
- Protein at each meal
- Carbs most days
- Consistent sleep schedule
- Selenium and zinc foods weekly
- Daily downshift habit (Self Care/Self Development - one of the 7 SWERPSS)
What are one or two things that you could be doing more of or less of to help support Your Thyroid?
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T4 to T3 Conversion Support Checklist
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