Have you been struggling with a sluggish metabolism, cold intolerance, and slow weight loss despite eating a healthy and clean diet? Well, social media seems to have a diagnosis — the ’20-second thyroid morning protocol’ to regulate or ‘switch on’ the thyroid gland, which is known to drive the body’s metabolism. This includes movements that reduce early-morning stress, loosen stiff muscles, and improve blood flow, such as slow shoulder rolls, deep nasal breathing, or gentle heel drops.
Let’s understand this phenomenon in detail
When someone eats far less than their body needs, it triggers a stress response. Cortisol levels rise, and the thyroid-adrenal axis slows down. “Instead of losing weight quickly, people often feel more tired, bloated, mentally foggy, and may even gain weight. This happens because the body is trying to conserve energy, not because of a lack of willpower,” said Dr Amit Saraf, director, internal medicine, Jupiter Hospital, Thane.
Adding that when calorie intake suddenly drops, the body reduces the conversion of precursor hormone T4 (thyroxine) into the active hormone T3 (triiodothyronine) to save energy, he elaborated: “In simple words, this mechanism helped humans survive famines in the past, but today it leads to a sluggish metabolism.”
Here’s what may be happening (Photo: Freepik)
Do calming down routines work?
Dr Saraf said that any calming mobility routine helps settle the nervous system, which indirectly supports thyroid function. “They are useful, but they shouldn’t replace structured medical care,” said Dr Saraf.
Short routines can help with morning fatigue, but not by directly “switching on” the thyroid, he added.
So, what can be included?
Breathing exercises combined with light mobility work well, said Dr Saraf. “A minute of nasal breathing along with shoulder and neck stretches can relieve morning tension. Eating a nutritious breakfast with protein soon after waking also helps stabilise metabolism throughout the day,” said Dr Saraf.
What is your message for those trying to lose weight while managing thyroid issues?
Don’t starve your body, urged Dr Saraf. “Sustainable weight loss comes from balanced eating, regular activity, and good sleep- not extreme dieting. When the body feels properly nourished, the thyroid functions more efficiently, and long-term results improve significantly,” said Dr Saraf.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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