The Biggest Mistake Athletes Make After Thyroid Removal

When someone loses their thyroid, one of the first questions they often ask is:

“Will I still be able to exercise the way I used to?”

For athletes, that question can feel even bigger.

Running, cycling, swimming, lifting — movement isn’t just exercise. It’s part of identity.

But there’s one mistake I see athletes make over and over again after thyroid removal.

They try to train exactly the same way they did before.

I understand the instinct. I felt it myself.

You want to prove that nothing has changed. You want to keep pushing forward and keep chasing the goals that mattered to you before surgery or diagnosis.

But here’s the reality:

Your body has changed.

And that’s not a weakness — it’s simply something to understand.

When the thyroid is removed, your body relies on hormone replacement like T3 and T4 to regulate metabolism, energy production, and many other functions that affect training.

Those medications are incredibly helpful, but they don’t always replicate the natural rhythm of the thyroid perfectly.

That means your body may respond differently to training than it did before.

Energy might fluctuate more.
Recovery might take more attention.
Fueling becomes more important than ever.

The biggest mistake athletes make is ignoring those signals and trying to force their body to behave the same way it did before.

Instead, the key is learning to adapt.

That might mean paying closer attention to sleep, recovery, and nutrition. It might mean adjusting training intensity on certain days. It might mean being patient when your body needs more time to respond.

Endurance sports actually teach us this lesson very well.

Success in endurance isn’t about forcing the body.

It’s about working with it.

Over the years since losing my thyroid, I’ve trained for marathons, Ironman races, and countless endurance challenges.

Not because my body works exactly the same as it once did.

But because I learned to listen to it, adjust when needed, and stay consistent.

Athletes are incredibly good at pushing through discomfort.

But sometimes the smartest thing an athlete can do is learn when to adapt.

Because when you respect your body and give it what it needs, amazing things can still happen.

Miles can still be run.
Races can still be finished.
Strength can still be built.

And every day you keep showing up reminds you of something powerful:

Remember - "A small step still takes you forward."

— Danniela
Iron Sunshine ☀️
#NoThyroidAthlete

Good Morning Sunshine!

What Doctors Didn’t Tell Me About Endurance Training Without a Thyroid

When my thyroid was removed in 2005, my doctors focused on something very important — helping my body stabilize with medication.

We talked about hormone replacement.
We talked about monitoring levels.
We talked about getting my health back on track.

But there was one thing we didn’t talk much about.

Endurance training.

At the time, I don’t think anyone imagined that years later I would be running marathons, training for Ironman races, and building a life around movement and fitness.

Most medical conversations after thyroid removal focus on returning to normal life — managing energy, maintaining a healthy weight, and stabilizing hormone levels.

But what happens when “normal life” for you includes endurance sports?

Over the years, I’ve learned some things through experience that were never really part of those early conversations.

First, energy doesn’t always behave the way you expect.

With thyroid hormone replacement, your body depends on medication to regulate metabolism and energy production. Most days it works well, but endurance training adds another layer to the equation.

Some workouts feel amazing.
Others feel unexpectedly difficult.

Learning to adapt and listen to those signals becomes incredibly important.

Second, recovery matters more than you might realize.

Endurance training breaks the body down so it can rebuild stronger. When you don’t have a thyroid, recovery can sometimes take a little more attention.

Sleep, nutrition, and rest days are not optional — they are essential parts of training.

Third, fueling becomes a science experiment.

Endurance athletes rely heavily on carbohydrates and steady fuel during long workouts. Over time I’ve learned that paying attention to what I eat, when I eat, and how my body responds makes a big difference in how I train and recover.

What works for one athlete may not work for another.

And that’s okay.

Finally, patience becomes one of your greatest strengths.

Training without a thyroid doesn’t mean you can’t push yourself or pursue big goals.

But it does mean you learn to respect your body in a deeper way.

Progress may look different some days.

Energy may fluctuate.

But the body is incredibly adaptable when you give it time, consistency, and care.

Looking back now, I realize something important.

Doctors helped me understand how to manage my health after thyroid removal.

But endurance sports helped me understand how capable my body still was.

Running miles, teaching classes, and training for races has shown me that limits are not always where we think they are.

Sometimes they simply require us to learn, adapt, and keep moving forward.

Because whether you’re training for a race or simply rebuilding your strength, the same truth applies:

"A small step still takes you forward."

— Danniela
IronSunshine ☀️
#NoThyroidAthlete
#IronSunshine
#EnduranceAthlete
#ThyroidWarrior
#StrongOver50

Why Endurance Athletes Without a Thyroid Often Struggle with Weight and Energy

One of the most frustrating things many people experience after losing their thyroid is the feeling that their body suddenly works differently.

Energy feels unpredictable.
Weight becomes harder to manage.
Training doesn’t always respond the way it used to.

And for endurance athletes, that can feel incredibly confusing.

If you’re running, cycling, swimming, or training for long events, you would assume the miles alone would keep weight and energy balanced.

But when you don’t have a thyroid, things can work a little differently.

I’ve lived without a thyroid since 2005, and over the years I’ve learned that endurance training with thyroid hormone replacement requires a little more awareness and patience.

The thyroid gland normally helps regulate metabolism, energy production, and how the body uses fuel. When it’s removed, those hormones are replaced with medication such as T3 and T4.

Those medications are incredibly helpful, but they don’t always mimic the body’s natural rhythm perfectly. Some days energy feels great. Other days it feels like the tank is running low.

For endurance athletes, that matters.

Long workouts require steady fuel, efficient metabolism, and recovery that allows the body to adapt to training.

Without a thyroid, three common challenges often show up.

1. Energy Can Fluctuate More Than Expected

Some days training feels fantastic. Other days even an easy run can feel harder than expected.

This doesn’t necessarily mean something is wrong. It often means the body is still adapting to the balance between medication, sleep, nutrition, and training load.

Over time I’ve learned to pay attention to these signals and adjust my training when needed.

2. Fueling Becomes Extremely Important

Endurance athletes already depend on nutrition to support long workouts, but when you don’t have a thyroid, fueling can play an even bigger role.

I’ve personally noticed that simple carbohydrates sometimes support my workouts better than heavy meals before training. Quick sugars before a long run or workout can provide the energy my body needs when hormone balance isn’t perfectly aligned.

Every athlete is different but learning how your body responds to different foods becomes incredibly valuable.

3. Weight Changes Can Feel Confusing

Many people without a thyroid feel like they are working incredibly hard but not seeing the weight changes they expect.

This can be discouraging.

But the body is doing something important behind the scenes — constantly working to regulate energy, hormones, and recovery while relying on replacement medication instead of its natural system.

Sometimes the solution isn’t simply training harder.

Sometimes it’s about better recovery, smarter fueling, and patience with the process.

Endurance sports teach us something powerful: progress happens over time.

For me, living without a thyroid hasn’t stopped me from running marathons, training for Ironman races, or continuing to challenge myself as an athlete.

It simply taught me to listen to my body more closely.

To adapt when needed.

And to remember that strength is built one workout, one mile, and one small step at a time.

— Danniela IronSunshine ☀️

Because no matter where you start, progress is still possible.

A small step still takes you forward.

#IronSunshine
#NoThyroidAthlete
#EnduranceAthlete #marathontraining
#Letsdothis #IronmanTraining

#KeepMovingForward

Training Without a Thyroid Teaches You Something Important — Your Body Becomes Your Greatest Teacher

When people ask me what it’s like to train as an endurance athlete without a thyroid, the answer isn’t always about races or big accomplishments.

Most of the time, it’s about the small daily routines.

Training without a thyroid teaches you something important: your body becomes your greatest teacher.

You learn to pay attention to energy, recovery, nutrition, and timing in ways you may never have thought about before.

For me, every day begins the same way.

Because I no longer have a thyroid, I take T3 and T4 medication each morning. I always wake up about an hour before my first class so I can take my medication and give it time to absorb. It needs to sit in my stomach for at least 15 minutes before I even think about touching coffee.

And trust me… coffee is usually the next thing on my mind.

Most mornings I don’t eat right away. I typically wait until after I finish teaching my classes. However, if I’m teaching multiple classes and planning a run afterward, I’ll have something small with simple sugars before I head out.

Sometimes it’s gummy bears.
Sometimes licorice.
Sometimes Black jellybeans.
And yes… my favorite are Peeps.

It might not look like the perfect endurance nutrition plan, but over the years I’ve learned what works for my body.

And that’s the key.

Your body will teach you — if you’re willing to listen.

This week I also started adding running back into my schedule as I prepare for my first race coming up in April.

Here’s what my training week looked like.

Monday

The week started a little rough because I was still feeling sick. But movement is part of my routine, so I got up and taught my morning classes.

6:00 AM – Pilates
7:00 AM – Cardio Essentials

Even on days when energy is low, showing up matters.

Tuesday

Still feeling a bit run down, but the morning schedule continues.

5:00 AM – TRX
6:00 AM – Strength
7:00 AM – TRX

Later in the afternoon I added a light baby jog to start easing back into running again.

Wednesday

Early morning coffee and a 3-mile run before heading to the YMCA.

7:00 AM – Cardio Essentials
Quick trip to run my daughter to school

Then back to the YMCA for:

9:00 AM – Pilates

Thursday

Another early morning start.

5:00 AM – TRX
6:00 AM – Cycling                                                                                                                  7:00 AM – TRX

Later in the afternoon I added a steady 6-mile run as part of building back toward race training.

Friday

6:00 AM – Pilates
7:00 AM – Cardio Essentials

And in the afternoon:

6-mile run

Some weeks feel strong.
Some weeks feel like you’re just holding the pieces together.

But endurance sports — and life — aren’t about perfect weeks.

They’re about continuing to show up, adjusting when needed, and trusting that consistency over time builds strength.

Training without a thyroid has taught me to listen more closely, adapt more often, and appreciate every mile my body allows me to run.

Because every workout, every step, and every small effort adds up.

And at the end of the day, a small step still takes you forward.

— Danniela
Iron Sunshine #nothyroidathlete☀️

Can You Train for Endurance Races Without a Thyroid?

My Honest Experience YES, YOU CAN! 

One of the most common questions I get when people hear my story is simple:

“Is it even possible to train for endurance races without a thyroid?”

The short answer is yes.

But the longer answer is that it takes patience, awareness, and a willingness to learn how your body works differently.

My thyroid was removed in 2005. At the time, I had no idea how much that small gland actually affects the body — metabolism, energy levels, temperature regulation, recovery, and even mental focus.

When the thyroid is removed, your body no longer produces those hormones naturally. Instead, you rely on medication like T3 and T4 to replace them.

For someone who loves endurance sports, that creates a unique challenge.

Because endurance training already pushes the body’s energy systems to their limits.

Add thyroid hormone replacement into the mix, and suddenly things like fueling, recovery, and timing become even more important.

Over the years, I’ve learned a few things that have helped me continue training and racing.

First — energy management matters more than ever.

There are days when energy feels completely normal, and other days when fatigue hits hard. Learning when to push and when to back off has been one of the most important lessons.

Second — fueling is critical.

Many endurance athletes rely on carbohydrates during long workouts, but I’ve noticed that my body responds very differently depending on what I eat and when I eat it. Sometimes simple carbohydrates before or during longer sessions actually help sustain my energy better than heavier meals.

Third — consistency matters more than perfection.

Training with a thyroid condition means some days will feel amazing and others will feel frustrating. What matters most is continuing to show up and building fitness over time.

Since losing my thyroid, I’ve been able to complete marathons, Ironman races, and other endurance challenges. Each race has taught me something new about how my body adapts and how powerful persistence can be.

If you’re someone living without a thyroid and wondering whether endurance sports are still possible for you, I want you to know something:

Your body is still capable of incredible things.

It may take more awareness, more patience, and more learning along the way.

But progress is still possible.

And sometimes the most powerful thing you can do is simply take the next step in front of you.

"Small steps always takes you forward."

— Danniela

#nothyroidathlete 

Starting Again!

 

Life as an Endurance Athlete Without a Thyroid

For a long time, my blog has been a place where I simply shared life as it happened — training runs, races, teaching classes, raising kids, and chasing big endurance goals.

But today I want to start something new with it.

Or maybe I should say… start again.

Because there is one question people ask me more than almost anything else:

“How are you doing Ironman races without a thyroid?”

It’s a fair question.

Back in 2005 my thyroid was removed. For many people, that kind of diagnosis changes everything. Energy levels change. Metabolism changes. Doctors often encourage people to slow down and manage their health carefully.

But before I go any further, it helps to understand something important.

What Is the Thyroid?

The thyroid is a small, butterfly-shaped gland located in the front of your neck. Even though it’s small, it plays a very big role in how your body functions.

The thyroid produces hormones that help regulate many of the body’s most important systems, including metabolism, energy levels, body temperature, heart rate, and how your body uses nutrients for fuel.

In simple terms, the thyroid acts like a control center for how your body uses energy.

When the thyroid is working normally, it releases hormones that help keep your body balanced. These hormones influence how quickly your body burns calories, how your muscles recover after activity, and even how alert or tired you feel throughout the day.

When the thyroid is removed, the body can no longer produce those hormones on its own. That’s why people without a thyroid rely on medication such as T3 and T4 to replace the hormones the thyroid would normally produce.

These medications help regulate metabolism and energy, but they don’t always perfectly mimic the body’s natural rhythm.

That’s why people living without a thyroid can sometimes experience challenges with fatigue, metabolism, weight management, and recovery.

And while there’s truth in all of that, I also discovered something else along the way.

The human body is incredibly adaptable.

Since losing my thyroid, I’ve gone on to run marathons, complete Ironman races, train for endurance challenges, and continue doing what I love most — moving my body and helping others move theirs.

Has it been easy?

Not always.

There are days when energy crashes harder than expected. Days when fueling feels like a science experiment. Days when medication timing, hormones, recovery, and training all seem to collide at once.

But there’s also something powerful that happens when you stop seeing your body as broken and start learning how it works.

You adapt.
You listen more closely.
You learn patience.
And you realize that limits aren’t always where we think they are.

For years I’ve quietly lived this life — training, racing, coaching, and teaching fitness classes in my community.

But recently I started thinking about something.

There are so many people out there dealing with thyroid issues who believe their athletic days might be over.

Maybe they were told to slow down.

Maybe they feel like their body doesn’t respond the way it used to.

Maybe they simply don’t see anyone showing what’s still possible.

So, I’ve decided to use this space a little differently moving forward.

IronSunshine will still be about endurance, racing, and life — but I’ll also start sharing what it actually looks like to train, fuel, and compete as an athlete without a thyroid.

The good days.
The frustrating days.
The lessons learned from thousands of miles and countless workouts.

If you’re someone navigating life without a thyroid, I hope this space reminds you that your body is still capable of more than you might think.

And if you’re simply someone who loves endurance sports and the lessons they teach us, I’m glad you’re here too.

Because at the end of the day, endurance isn’t just about racing.

It’s about continuing to move forward — even when progress feels small.

Because a small step still takes you forward.

— Danniela
IronSunshine ☀️

#NoThyroidAthlete
#IronSunshine
#EnduranceAthlete
#ThyroidWarrior
#StrongOver50

New Chapter: From Ironman Kona to Boston Dreams-

 

New Chapter: From Ironman Kona to Boston Dreams-

Crossing the finish line in Kona will forever be one of the most meaningful chapters of my life. That journey gave me strength, resilience, purpose, and a community I love with my whole heart.

After finishing Ironman Kona — completing 210.9 miles between the half Ironman on Saturday and the full Ironman on Sunday — I realized it was time to chase another dream I’ve held close for many years. I first wrote about it back in 2010, but I never pursued it because my heart was fully set on Kona. Kona required everything: endurance, speed, focus, and sacrifice. With a family and all the responsibilities that came with life, I couldn’t chase both dreams at once.

Now, I’m returning to the dream I thought about in 2010.

So I’m choosing a different path — not easier, just different.
I’m taking the next year or two to focus on qualifying for the Boston Marathon.

This dream isn’t new. It just took time to circle back to it. After 18 years of chasing Kona, I finally made that dream a reality. With 15 Ironman finishes behind me, I know what true commitment feels like — and I know exactly what I’m capable of.

Finishing my recent 50-miler reminded me how much I love the rhythm of long-distance running. But this next chapter isn’t about distance — it’s about speed, focus, and unlocking the potential I know is still inside me.

As I ease into this new direction, I keep reminding myself:
Left foot, right foot, repeat. Keep moving forward FAST!

At 52, I’m ready to see how fast I can truly go. Back in 2010, I ran the Chicago Marathon in 3:47 (under someone else’s bib — back when that was allowed). The speed was there once… and it can be there again.

My plan is to run three marathons this season as steppingstones toward Boston and then close out the year with another 50-miler in October.

I want to try to achieve this before Korbin turns 18. I want this to be something our family experiences together.

And through it all, I will continue running every mile for Jennah and for others — a reminder that no one ever fights alone. On my journey to Boston, I’ll keep raising funds and honoring every individual and family facing cancer.

Maybe I’ll qualify for Boston. And if I don’t, I’ll keep trying.
The goal is simple:
Chase the speed. Chase the fire. Chase the dream. “Chase for the unicorn!”
Because no matter how long your goals take, don’t stop. One day you won’t be able to chase your dreams…
so chase them now — left foot, right foot, repeat. FAST🏃🏻‍♀️‍➡️🦄
#cancersucks #bostonstrong #chasetheunicorn #ironsunshine☀️
#chasingthesun

I'm an Ultrarunner

 

One of the most special highlights of this race wasn’t the miles or the finish line — it was the names on my back.

Throughout the day, runners would pass by, gently place a hand on my shoulder or back, and say a name out loud. Just so amazing!

Those names carried me~

Medal Monday ~

What an exhilarating Saturday it was. The alarm sounded at 3:00 AM, and the excitement kicked in immediately. Getting ready to rock and roll felt absolutely incredible. The hour-long bus ride to the starting line brought its own fun. Sleep proved impossible, largely due to one very enthusiastic talker nearby, although the laughter and anticipation made up for it. During that ride, I looked over every single name on my bib. Names texted to me, shared in class, spoken by friends, loved ones, and community. The realization of what and who I was running for became overwhelming in the best possible way.

This race meant even more because earlier in May, after seeing my doctor, I genuinely did not know if I would be able to accomplish this goal. My heart was broken. A new adventure was on the line, and my knee was not cooperating. It felt like everything I trained for might slip away. Through the right rehabilitation, the correct training plan (KT TAPE), and a fierce determination to heal, I kept working. Mile by mile, day by day, my body began to respond. Crossing this finish line proved what I needed to hear: never give up on a goal. Heart, determination, and a powerful purpose can turn doubt into triumph.

Arriving at the tip of Door County for the start was breathtaking. Even in the darkness, the stars were shining, headlamps were glowing, and athletes were buzzing with energy everywhere. I chose not to do my signature star plank because so many runners were lined up capturing their own special moment at the start. I felt blessed simply standing there and absorbing the atmosphere. “SO INCREDIBLE!”

The gun went off, and pure adrenaline surged. I had been waiting to say it for months: “Mile 1 done, 49 to go.” The miles rolled forward with shared energy among fellow runners. We checked in with strangers who felt like teammates, exchanging smiles and encouragement. The scenery was absolutely stunning: autumn leaves, the fresh smell of nature, scenic roads that ranged from smooth and pleasant to… less so. Trails added adventure under our feet, and the volunteers were heroic. So many athletes noticed my bib and patted me on the back saying, “Go Jennah,” or “Go Team.” Some even told me they loved the purpose behind the run. Those moments fueled me.

Not every mile was easy. Tears came at times (athletes talking to me about my bibs), and cramps came with force. Pickle juice helped, although it also made me sick for a few miles. At one steep downhill, both hamstrings seized and I had to stop instantly. A fellow runner kindly offered to carry me, which made me laugh despite the pain. I thanked him, declined, and reminded us of both that every one of those 50 miles needed to be earned on two feet.

Cell service disappeared, so I could not update Facebook the way I hoped. My family did everything possible to track me, and I pushed forward remembering every name placed on my bib. Those individuals and families have walked harder roads than mine. Their battles against cancer gave me strength every single step. As a two-time cancer survivor (20 years Cancer free) I know the fight firsthand. Carrying their names truly helped me through every struggle. Thank you all for allowing me to honor and keep the memory of your friends and family who have battled cancer, are currently fighting, or are watching over us from above.

A very special thank you to my amazing husband I love you babes, my kids, and others for the early morning messages cheering me on. Thank you as well to my Mom, Bethanne, and Marie for waking up so early just to call, say “I love you,” and wish me good luck. I appreciate you all more than you will ever know. Your love and belief in me mean everything.

I cannot fully express the gratitude I have for my friends, my family, and my YMCA community for the support, love, and motivation they have poured into me throughout this entire journey. The Fall 50 was one of the most meaningful experiences of my life, and I am already looking forward to next year. I intend to return stronger, faster, and with even more names on my bib. More honor. More hope. More miles for Jennah and for everyone touched by cancer.

What an absolutely incredible day. 
Now off to the next adventure…

Maybe I’m Not Done Yet… Ironman Lake Placid?

   

 There’s something about endurance sports that gets into your soul. After finishing Ironman Kona and Ironman Wisconsin 210.9, I thought maybe… just maybe… I’d step back. That I could hang up the long-course triathlon hat for a while, focus on other adventures, and let that chapter close for now.

But here I am, months later, still waking up thinking about the rhythm of the swim, the power in my pedal stroke, and the quiet battle of the run. I love this sport. I love the distance. I love what it demands—and what it gives in return. There’s something incredibly addictive about feeling fast on the bike, efficient in the water, and mentally sharp enough to hold yourself together when everything in your body is begging you to stop.

Truth is, I can’t let it go. It’s not just about racing anymore—"it's who I am."

Recently, I found myself “accidentally” clicking around the Ironman website (you know how that goes…) and ended up on the registration page for Ironman Lake Placid. It’s been on my radar for years. I almost signed up back in 2018 when it was around $600. Fast forward to today, and it’s $875. Wowza. But you know what? I still want it. I still want this.

I asked my kids if they’d be interested in going to Lake Placid with me if I decided to race. Without hesitation, both said yes. That’s when I told them: “If you’re coming with me, I want you to do a little research. Write down five things you’ve learned about Lake Placid and what you’d like to do while I’m racing.”

Within an hour, my daughter Elsie handed me her list.

Cue the tears.

That’s when I realized—this sport has become a family journey. My races aren’t just mine anymore; they’ve become opportunities for learning, exploring, bonding, and creating lifelong memories. They’ve grown up watching me race, watching me fail, watching me have injuries, watching me succeed, and seeing firsthand what grit really looks like.

This year, I’ve taken a break from full-distance Ironman. I’ve poured energy into other goals, including 50-mile ultramarathon coming up this October.  But the truth is… the fire hasn’t gone out. If anything, it’s burning brighter.

Maybe this is my sign. Maybe Lake Placid is the next chapter. Maybe I’m not done yet.

So here I am. Dreaming. Planning. Believing.

Because this life is meant to be lived with passion—and for me, that means more starting lines, more finish lines, and more moments shared with the people I love.

#IronmanLakePlacid
#EnduranceLife
#TriathlonJourney
#Ironmom
#UnfinishedBusiness
#FamilyAdventure
#WhyIRace
#Ultrarunner
#GratefulHeart
#AthleteLife
#DreamBigRaceHard
#IMLakePlacid2026
#FitnessWithPurpose
#TriLife
#FromKonaToPlacid
#KeepShowingUp

and maybe I want to do a plankstar on the "Rock" 

Just keep moving..

 Catching Up: Progress, Patience, and the Journey Ahead

The last few weeks have flown by, and I realize I haven’t posted an update in a while—it’s definitely time to catch up.

Training has been moving at a slower pace than I had hoped, especially when it comes to running. I’m not yet able to run a continuous three miles, so I’ve been alternating between running and walking. And you know what? That’s okay. I'm averaging about 30 miles a week with running and walking is waaaaaaay more. I look at as time on my legs.  

Movement is progress and doing something is always better than doing nothing.

Despite the slower progress on the run, I’ve been consistent with my TRX, Pilates, Strength, and Cycling classes. Staying committed to those has helped me feel strong and balanced in other areas of my training.

I’m still planning to tackle that 50-miler in October. It may be a slower finish, but that’s often the case with a first-time distance—you’re learning the course, figuring out your rhythm, and managing the unknowns. I’m focused on doing the best I can, and for now, that’s enough.

Here’s to showing up, embracing the journey, and continuing to move forward—no matter the pace.

Just Keep Running!