Living Fit with Hypothyroidism: My Journey + Fitness Blueprint

The Shed Malta
Jun 27
3 min read

By Jeremy | Shed Fitness Malta

Let’s Talk Thyroid

When people hear “hypothyroidism,” they usually think weight gain, fatigue & brain fog.

But here’s the truth: I’ve had congenital hypothyroidism since I was 2 days old. I take Eltroxin (Levothyroxine) daily, and I run a fitness brand The Shed Fitness that proves you can live strong, lean & energized with hypothyroidism.

This is for anyone living with hypothyroidism and wants to train hard, recover well and feel like themselves again.

🧠 What Is Hypothyroidism?

Your thyroid controls metabolism, energy, mood, temperature, and much more. When it underperforms (hypothyroid), symptoms include:

Fatigue
Weight gain
Dry skin
Brain fog
Constipation
Cold intolerance

Main treatment: Synthetic thyroid hormone (Levothyroxine / Eltroxin). But medication is only part of the equation...your lifestyle, nutrition and training matter more than you think (as always).

My Weekly Training Split

I train hard, and thyroid or not it works. The key is precision.

Day	Activity
Monday	7:00 AM Strength Training
Tuesday	9:00 AM Strength + 12:00 PM Run
Wednesday	Active Recovery Run
Thursday	9:00 AM Strength + 12:00 PM Run
Friday	9:00 AM Strength Training + Conditioning
Saturday	Longer Runs
Sunday	Rest or recovery

Nutrition: Fueling the Thyroid & Training

I don’t “diet.” I fuel performance, recovery and hormone balance.

My Non-Negotiables:

Take Eltroxin at 5:30 AM, empty stomach
No food, caffeine, iron, calcium for 1 hour after
Prioritize whole foods + nutrient timing
Eat protein every meal
Moderate caffeine
Don’t fear carbs...especially post-workout

My Thyroid-Supportive Food List

Nutrient	Why It Matters	My Sources
Selenium	T4 → T3 conversion	Brazil nuts, tuna, eggs
Zinc	Hormone activation	Pumpkin seeds, beef, chickpeas
Iodine	Thyroid hormone production	Eggs, iodised salt, seafood
Tyrosine	Hormone precursor	Chicken, turkey, cheese
Omega-3	Reduces inflammation	Salmon, chia, walnuts
Vitamin D3	Supports immune + metabolism	Sunshine, eggs, salmon

🔋⚡My Smart Supplement Stack

(Always base this on blood work and real needs)

Vitamin D3 – 2000 IU
Selenium – 200 mcg
Magnesium Glycinate – 400 mg at night
Zinc – 15–30 mg
Omega-3 – 1000 mg/day
Creatine Monohydrate – 5g/day

‎⛽ Sample Training Day Meal Plan (Tuesday – Weights + Run)

5:30 AM – Eltroxin with water

10:30 AM – Post-Workout Shake: whey + banana + peanut butter

11:45 AM – Pre-Run Snack: ½ banana or dates

1:00 PM – Lunch: Chicken + rice + greens & Cheddar

4:30 PM – Snack: 10% Fat Greek Yogurt + fruit

9:00 PM – Dinner: Ribeye + Roasted potatoes + Veg

Common Thyroid Myths (Busted)

“You can’t get lean with hypothyroidism.”You absolutely can you just need better timing and recovery.

“You have to eat super low-calorie.”Nope. That slows you down further.

“Thyroid meds fix everything.”They help. But you still need to train, eat, sleep, and recover well.

Recovery & Lifestyle Tips

Sleep: 7–9 hours (when possible)
Active rest days (walk, stretch, zone 2 cardio)
Sauna + cold exposure (2–3x/week)
Avoid overtraining (thyroids hate chronic stress)
Monitor: TSH, Free T3/T4, Ferritin, Vitamin D

Final Word

I’m living proof that hypothyroidism doesn’t define your limits, it defines your discipline.

Train smart. Fuel right. Respect your recovery.Your body will show up for you if you show up for it.

📬 Got Questions or Need Help with Your Thyroid-Focused Fitness?

If you're managing hypothyroidism and want a fitness and nutrition plan that actually supports your energy, recovery, and goals, I’ve been there.

You can reach me through ShedFitnessMalta.com or send a message on Instagram.

Whether you’re just getting started or ready to take things further, I’m here to help.

Let’s raise awareness. Let’s train with purpose. And let’s make your health work for you... thyroid and all.

⚠️ Disclaimer

The information shared in this blog is based on personal experience, lived insight, and practical coaching strategies. It is not intended as medical advice and should not replace guidance from a licensed healthcare provider.

Always consult with your doctor, endocrinologist, or registered dietitian before making changes to your medication, training, or nutrition if you have a thyroid condition.