Why “Normal” T3 and T4 Levels Don’t Always Mean You Feel Normal

 

One of the most frustrating things you can hear after losing your thyroid is this:

“Your labs look normal.”

But inside your body…
you don’t feel normal at all.

Your energy feels off.
Your weight doesn’t respond the way you expect.
Recovery takes longer.
Your mind feels foggy some days.

So how can both be true?

---

What “Normal” Really Means

When doctors look at your thyroid labs, they’re usually looking at:

• TSH
• Free T4
• Free T3

And those results are compared to a reference range.

But here’s what most people don’t realize:

👉 Those ranges are based on "population averages"
👉 Not on what is optimal for "you"

“Normal” simply means you fall somewhere within a wide range of values.

It does not mean you are functioning at your best.

---

What Research Tells Us

Studies published in The Journal of Clinical Endocrinology & Metabolism show something important:

• Many patients on thyroid hormone replacement still experience symptoms
• Even when their TSH levels are within the normal range
• Fatigue, weight challenges, and brain fog are commonly reported

So yes — your labs can look normal…

👉 while your body still feels off as mine has for a long time 

---

The T4 to T3 Conversion Problem

Here’s where things get more specific.

Your body relies on two key hormones:

• T4 – the storage hormone
• T3 – the active hormone your cells actually use

Most people are prescribed T4 medication.

But your body has to convert T4 into T3.

And research shows:

• Not everyone converts efficiently
• Stress, under-fueling, and inflammation can reduce conversion
• Some individuals may have lower T3 availability at the cellular level

Which means:

👉 You can have “normal” T4 levels
👉 But still not have enough usable T3

And that directly affects:

• Energy
• Metabolism
• Mental clarity
• Recovery

---

Why This Matters Even More for Athletes

Now layer in endurance training.

As an athlete, you are:

• Demanding more from your metabolism
• Increasing energy turnover
• Placing more stress on recovery systems

Research shows that intense or prolonged training can actually:

• Lower T3 levels as an adaptive response
• Increase the body’s need for efficient energy use

So if something is even slightly off…

👉 You feel it faster

---

Why Blood Levels Don’t Tell the Whole Story

Here’s the part that changed everything for me.

Blood tests measure what’s circulating…

But they don’t always reflect what’s happening inside your cells.

Research suggests that:

• Tissue-level thyroid activity can differ from blood levels
• Some parts of the body may still be underpowered
• Especially the brain, muscles, and metabolism

So again:

👉 Labs can look “normal”
👉 While your body is still trying to catch up

---

What I’ve Learned Living This Since 2005

 I had to shift my mindset.

I stopped chasing perfect lab numbers…

And started paying attention to something more important:

👉 How I actually feel, perform, and recover

Because real life doesn’t happen on a lab report.

It happens in:

• Your workouts
• Your energy throughout the day
• Your ability to recover
• Your mental clarity

And those things matter.

---

The Truth Most People Don’t Say

You can do everything “right” and still feel off sometimes.

That doesn’t mean something is wrong with you.

It means:

👉 Your body is asking for adjustments

Maybe it’s:

• Nutrition
• Recovery
• Training load
• Or a conversation with your doctor

And sometimes…

It just takes time. UGH I know! 

---

What Matters Most

If you’re living without a thyroid:

✔ Don’t rely on labs alone
✔ Pay attention to patterns in your body
✔ Be patient with adjustments (they take weeks, not days)
✔ Work with a provider who "listens" beyond the numbers.  Thankfully, I have the most incredible Doc. that has always listen to me and helped me with all of this. If your doctor doesn't do this with you "find someone else!" This is my 3rd doctor and he's been in my life for almost 15 years! 

Because your body is not average.

And your approach shouldn’t be either.

---

Final Thought

“Normal” is a range.

But thriving?
That’s personal.

And learning the difference is where real progress begins.

Danniela
IronSunshine ☀️

#NoThyroidAthlete
#IronSunshine
#EnduranceAthlete
#ThyroidWarrior
#StrongOver50

Why Fatigue Feels Different Without a Thyroid

 Thursday, March 19

Fatigue is something everyone experiences at some point.

A hard workout.
A long day.
A late night.

But if you’re living without a thyroid, fatigue can feel… different.

Not just “tired.”

Heavier. Slower. Harder to push through.

And for a long time, I didn’t fully understand why.

What Makes Thyroid-Related Fatigue Different?

The thyroid plays a major role in how your body produces and uses energy.

Thyroid hormones — T3 and T4 — help regulate metabolism at the cellular level. That means they influence how your cells create energy to power everything you do.

Research published in journals such as The Journal of Clinical Endocrinology & Metabolism shows that when thyroid hormone levels are low or not optimized, the body’s energy production can slow down.

This doesn’t just affect physical energy.

It can also affect:

• Mental clarity even if we don't want to believe it this is so true and I hate it! 
• Muscle function - Weight training has defiantly helped me with this
• Recovery- I take longer to recover then others 
• Overall endurance- I always look at this as it's just in my head

So instead of just feeling “tired,” fatigue can feel more like your system is running at a lower capacity.

Why Fatigue Can Persist — Even with Medication

For those of us without a thyroid, hormone levels are replaced through medication like T4 and sometimes T3.

These medications are essential, but they don’t always perfectly replicate the body’s natural hormone rhythm.

Studies have shown that some individuals continue to experience fatigue even when their lab values fall within a “normal” range.

That can be frustrating.

Because on paper, everything looks fine.

But in real life, your body may feel different.

What Fatigue Looks Like for Me

Over the years, I’ve learned to recognize a different kind of fatigue.

Not just muscle soreness from training.

But a deeper fatigue that can show up as:

• Low energy even after rest/that's why I never take naps 
• Slower recovery between workouts/lots of walking helps me with this
• Mental fog or lack of focus/ write everything down 
• Days where everything feels harder than it should, even after I have been doing things the same for years. 

And when you’re training for endurance races, that matters.

Because endurance training already asks a lot from your body.

What I’ve Learned Through Endurance Training

Endurance sports have taught me how to work with fatigue instead of fighting it.

That means:

• Listening to my body more closely
• Adjusting workouts when needed
• Prioritizing recovery just as much as training
• Fueling properly — not under-eating
• Being patient when energy feels low

Some days are strong.

Some days are slower.

But both are part of the process.

What the Research and Real Life Both Show

Fatigue without a thyroid isn’t just in your head.

It’s connected to how your body regulates energy at a deeper level.

But here’s the important part:

"It doesn’t mean you can’t train. It doesn’t mean you can’t improve.
And it doesn’t mean you have to stop."

It means you have to learn your body.

The Takeaway

If you’re feeling this kind of fatigue, you’re not alone.

Your body isn’t broken.

It’s operating differently.

And the more you learn to understand it, the better you can adapt your training, your recovery, and your expectations.

Because endurance — in sport and in life — isn’t about never feeling tired.

It’s about continuing to move forward anyway.

And remembering:

"A small step still takes you forward."

Just keep going! 

#NoThyroidAthlete
#IronSunshine
#EnduranceAthlete
#ThyroidWarrior
#StrongOver50

Why Weight Loss and Weight Gain Feel Different Without a Thyroid

 Wednesday, March 18

One of the most frustrating things I’ve experienced after losing my thyroid isn’t just energy…

"It’s weight."

Because if you’ve ever lived without a thyroid, you’ve probably had this thought:

“I’m doing everything right… so why isn’t my body responding?”

When I had my thyroid was removed, I expected some changes.

But I didn’t fully understand how much my metabolism — and my relationship with weight — would feel different.

Why Weight Feels Different Without a Thyroid

The thyroid plays a major role in regulating metabolism — how your body uses energy and burns calories.

When the thyroid is removed, your body relies on medication like T3 and T4 to replace those hormones.

And while those medications are essential, they don’t always perfectly replicate the body’s natural rhythm.

That can affect:

• How your body burns calories
• How your body stores energy
• How quickly your metabolism responds

And for many people, that shows up in one place:

The scale.

The Frustration No One Talks About

You hear people talk about weight loss all the time.

“Just go low carb.” "Just eat a high protein diet." "Go into a calorie deficit." 
“Cut sugar.” “Do this diet.” YADA. YADA, YADA.....

And for some people, those approaches work.

But for me — and for many people without a thyroid — it hasn’t always worked that way.

There have been times when I’ve eaten cleaner, trained harder, and still felt like my body held onto weight.

And honestly… that can be frustrating.

Because it makes you question everything you’re doing.

What Research Says About Weight and Thyroid Function

Research has consistently shown that thyroid hormones play a significant role in regulating metabolism, energy balance, and body weight.

Studies published in journals such as The Journal of Clinical Endocrinology & Metabolism and Thyroid have found that even small changes in thyroid hormone levels can influence how the body burns calories and stores energy.

When thyroid hormone levels are lower, the body’s metabolic rate can slow down. This means the body may burn fewer calories at rest, which can make weight loss more difficult and, in some cases, lead to weight gain.

However, the relationship between thyroid hormones and weight is not always straightforward.

Research also shows that weight changes are influenced by multiple factors, including:

• Hormone levels (T3, T4, and TSH)
• Lean body mass
• Activity level
• Nutrition
• Sleep and stress

For individuals without a thyroid, hormone replacement therapy helps restore these levels, but it may not perfectly replicate the body’s natural regulation.

Some studies suggest that even when blood work appears “normal,” individuals may still experience symptoms such as fatigue or difficulty with weight management.

Learning What My Body Needs

Over time, I’ve learned something important:

My body doesn’t operate exactly like everyone else’s.

And instead of fighting that, I had to learn to understand it.

For me, that means:

• Fueling my workouts — not under-eating
• Prioritizing protein and balanced nutrition
• Paying attention to energy levels, not just calories
• Staying consistent with movement

I’ve also learned that going extremely low-carb doesn’t work well for me. In fact, at times, it’s had the opposite effect.

That was a hard lesson.

But it taught me to stop chasing trends and start paying attention to my own body.

The Role of Medical Support

Another important piece of the puzzle is working with an endocrinologist.

Thyroid hormone levels matter.

Blood work matters.

And when something feels off, it’s important to look deeper instead of assuming you’re doing something wrong.

I’m incredibly grateful to have a doctor who helps guide that process.

Because this isn’t guesswork — it’s something that requires attention and care.

What Endurance Training Has Taught Me

Endurance sports have changed how I look at weight.

It’s no longer just about a number on the scale.

It’s about:

How I feel. How I perform. How I recover

There are days when my body doesn’t respond the way I expect.

But that doesn’t mean I stop.

It means I keep showing up.

The Truth About Progress

If you’re living without a thyroid and struggling with weight, I want you to hear this:

You’re not broken.

Your body is different.

And different doesn’t mean you can’t make progress.

It just means your path might look different than someone else’s.

And that’s okay.

Because progress isn’t always fast.

But it is always possible.

And remember:

A small step still takes you forward.

— Danniela
IronSunshine ☀️

#NoThyroidAthlete
#IronSunshine
#EnduranceAthlete
#ThyroidWarrior
#StrongOver50

Why Heat and Cold Affect People Without a Thyroid

 Tuesday, March 17

Training in the sauna for Kona (2023)

One of the things I didn’t expect after losing my thyroid was how much temperature would affect my body.

Before my thyroid surgery in 2005, I didn’t think much about heat or cold when it came to workouts or daily life. If it was hot outside, you sweat. If it was cold, you put on another layer.

But after my thyroid was removed, I began to notice something different.

Some days the heat felt overwhelming.
Other days the cold seemed to cut right through me.

And when you train for endurance sports, weather becomes a much bigger factor.

Why Temperature Sensitivity Happens

The thyroid plays a major role in regulating the body’s metabolism and temperature control.

Thyroid hormones help control how quickly your body produces and uses energy. That process also affects how your body generates and regulates heat.

When the thyroid is removed, the body no longer produces these hormones naturally. Instead, hormone levels depend on medication such as T3 and T4.

While medication helps replace these hormones, it doesn’t always perfectly mimic the body’s natural rhythm.

Because of that, some people living without a thyroid notice change in how their body responds to temperature.

You may feel colder than others around you.

Or in hot environments, your body may struggle to regulate heat as efficiently.

What This Means for Athletes

For endurance athletes, temperature regulation can play a big role in training and racing.

Heat can increase fatigue faster.

Cold can make muscles feel tighter and slower to warm up.

Over time, I learned that temperature wasn’t just a comfort issue — it was something I needed to plan for in my training.

That meant:

• Paying attention to hydration in hot weather
• Allowing extra time to warm up in the cold
• Adjusting pace and expectations on extreme weather days
• Listening carefully to how my body felt during workouts

Learning to Adapt

Endurance sports have taught me that the body is incredibly adaptable.

It might take time to understand how your body responds to temperature changes, especially after thyroid surgery.

But once you start paying attention to those signals, you can learn how to adjust.

Extra layers in the cold.
More hydration in the heat.
More patience on difficult days.

Those adjustments don’t make you weaker.

They make you smarter about how you train.

What Living Without a Thyroid Has Taught Me

Living without a thyroid has taught me to pay attention to things I once ignored.

Energy levels.
Recovery patterns.
Temperature changes.

And endurance sports have helped reinforce the same lesson again and again:

Your body is always communicating with you.

The more closely you listen, the better you can adapt.

Because progress — whether in health or training — doesn’t come from ignoring your body.

It comes from learning how to work with it.

And no matter how small the step forward may feel…

A small step still takes you forward.

— Danniela
IronSunshine ☀️

#NoThyroidAthlete
#IronSunshine
#EnduranceAthlete
#ThyroidWarrior
#StrongOver50

Wowza!

Up at 3:00 AM, with the alarm set for 4:15 AM — first things first, coffee and a quick look outside to see how much snow we got overnight. Thankfully the plows had already come through, which meant I could get on the road and make it to the La Crosse Area Family Y to teach my Pilates and Cardio Essentials classes.

After class, it was off to the sauna for a little recovery. Today is a no-running day, so I’m keeping it light and focusing on recovery.

Later this morning I’ll slow things down and spend some time with the kids over a sweet little breakfast — the perfect way to balance out an early start to the day.

Another reminder that some days are about pushing hard, and other days are about recovery, and gratitude.

https://www.facebook.com/share/r/1B19zzsW8G/

Understanding T3 and T4: The Hormones That Power Your Body and Mind

 

Understanding T3 and T4: The Hormones That Power Your Body and Mind
When people talk about thyroid health, you often hear two terms come up: T3 and T4.
If you no longer have a thyroid — like I don’t — these two hormones become incredibly important because they regulate many of the systems in your body.

But what exactly do they do?
And why do they matter so much for energy, metabolism, and even mental clarity?
What Are T3 and T4?
The thyroid normally produces two primary hormones:
T4 (thyroxine)
T3 (triiodothyronine)
T4 is produced in larger amounts and acts as a storage hormone. Once it enters the body, it is converted into T3, which is the hormone that actually does most of the work.
T3 is the more active hormone and helps control how your cells use energy.
Together, these hormones help regulate many important functions in the body.

What T3 and T4 Do for the Body

Thyroid hormones affect nearly every organ system.

Research published in journals such as The Journal of Clinical Endocrinology & Metabolism shows that thyroid hormones help regulate:

• Metabolism and how the body burns calories
• Body temperature regulation
• Heart rate and cardiovascular function
• Energy production within cells
• Muscle strength and recovery
• Digestive function

In simple terms, thyroid hormones help determine how efficiently your body uses energy.

That’s why changes in thyroid hormone levels can have such a noticeable impact on how a person feels physically.

What T3 and T4 Do for the Brain

Thyroid hormones also play an important role in brain function.

Studies show they influence:

• Mental focus and concentration
• Mood regulation
• Memory and cognitive function
• Nervous system activity

When thyroid hormone levels are out of balance, people may experience brain fog, fatigue, mood changes, or difficulty concentrating.

For athletes and active individuals, that mental clarity can be just as important as physical energy.

What Happens When You No Longer Have a Thyroid?
Do Athletes Need Different Thyroid Hormone Doses?

When the thyroid is removed, the body can no longer produce T3 and T4 naturally. Instead, these hormones are replaced through medication.
Most people are prescribed levothyroxine (T4), which the body converts into T3. Some individuals may also take additional T3 depending on their personal needs. However, medication does not always perfectly mimic the natural rhythm of the thyroid. That’s why people living without a thyroid sometimes notice changes in energy levels, metabolism, body temperature sensitivity, and recovery from exercise.
Understanding how these hormones function can help explain why the body may feel different after thyroid surgery.

Another question that often comes up is whether athletes or highly active individuals need different thyroid hormone doses than someone who is more sedentary.

The answer is not completely straightforward.
Thyroid hormone dosing is typically based on several factors including body weight, metabolism, age, and blood work results that measure hormone levels. Research suggests that lean body mass and metabolic activity can influence how the body utilizes thyroid hormones. Because athletes often have higher metabolic demands and more lean muscle mass, their bodies may sometimes process thyroid hormones differently. However, thyroid hormone replacement is not adjusted based on activity level alone.

Doctors rely on blood tests — such as TSH, Free T3, and Free T4 — along with symptoms to determine the appropriate dose.
Medication adjustments can take several weeks for the body to respond and for hormone levels to stabilize.
"Patience is part of the process." and it's hard! 

What Endurance Sports Have Taught Me About Living Without a Thyroid

When people hear that I train for endurance races without a thyroid, they often assume the hardest part must be the workouts.

The miles.
The early mornings.
The long runs.

But the truth is, endurance sports have actually been one of the greatest teachers in my life after losing my thyroid.

When my thyroid was removed in 2005, I had to learn how my body worked all over again.

Energy felt different.
Recovery felt different.
Even fueling felt different.

And like many people navigating life without a thyroid, there were moments where I wondered what my limits would look like moving forward.

But endurance sports have a way of teaching you something powerful.

They teach patience.

No one runs a marathon by sprinting the entire way. Progress happens one mile at a time, one training day at a time.

Living without a thyroid is very similar.

Some days your energy feels strong.
Other days your body asks you to slow down.

And the key isn’t fighting those signals — it’s learning from them.

Over time I also learned that my body responds differently to things many people don’t even think about.

Heat and cold can affect me much more than they used to. Extreme temperatures can take a real toll on my energy levels and how my body feels during workouts.

I also had to learn how to recognize things like heart palpitations and understand when my body was telling me something needed attention.

Another important lesson was learning how medication works.

When you live without a thyroid, you rely on medications like T3 and T4 to replace the hormones your body would normally produce. But those medications don’t adjust overnight. If your doctor changes your dosage, it can take three or more weeks for the body to fully respond.

That takes patience.

You can’t expect immediate changes. Your body needs time to find its balance again.

Weight was another lesson that took time to understand.

There were moments when I felt like I was doing everything right — eating well, training hard, staying active — and yet my body weight didn’t always respond the way I expected.

Living without a thyroid sometimes means accepting that your body may hold weight differently or respond differently than someone else’s.

That doesn’t mean you stop moving.

It means you learn to work with your body rather than against it.

Endurance training also teaches resilience.

Not every run feels good.
Not every training week goes perfectly.

But when you keep showing up, your body adapts.

Over the years, endurance sports have shown me something I wish more people understood after thyroid surgery or diagnosis:

Your body is still capable of incredible things.

You may have to listen more closely.
You may have to adjust your approach.
But strength, endurance, and progress are still possible.

Every run reminds me of that.
Every class I teach reminds me of that.
And every step forward — no matter how small — reminds me that progress is always possible.

"Because a small step still takes you forward."

— Danniela
IronSunshine ☀️

#NoThyroidAthlete
#IronSunshine
#EnduranceAthlete
#ThyroidWarrior
#StrongOver50

Why I Fuel My Runs with Peeps, Gummy Bears, Licorice, and Black Jellybeans

If you saw what I eat before a run, you might be a little surprised.

Because my pre-run fuel looks like this:

Gummy bears
Licorice
Jellybeans
And yes… Peeps.... And YES, Easter is my favorite holiday 

It might not look like the typical endurance athlete nutrition plan, but there’s actually a reason behind it.

When you train for endurance sports, your body relies heavily on carbohydrates to fuel long workouts. Those carbohydrates get broken down into glucose, which your muscles use for energy.

For many athletes — especially during longer workouts — simple carbohydrates can work very well because they digest quickly and provide fast energy.

Over the years I’ve learned that this type of quick fuel often works well for my body before certain workouts.

Living and training without a thyroid means my body sometimes responds differently to food, energy demands, and recovery.

Some heavier meals before running can make me feel sluggish.

But small amounts of simple sugars can give me just enough energy to head out the door and start moving.

Of course, that doesn’t mean my entire diet is candy.

Most of my meals focus on balanced nutrition that supports recovery, muscle health, and overall energy.

But before a run or workout — especially after teaching multiple fitness classes — sometimes the simplest fuel works best.

One of the biggest lessons endurance sports have taught me is this:

Your body is constantly giving you feedback.

What works for one athlete may not work for another.

Some runners love gels.
Some prefer bananas.
Some rely on sports drinks.

And, for me, Peeps, gummy bears or jellybeans do the trick.

Training without a thyroid has taught me to listen closely to how my body responds to food, movement, and recovery.

And the more you learn to listen, the better you can adapt your fueling to support your goals.

Endurance training isn’t about finding a perfect formula that works for everyone.

It’s about learning what works for you.

Because every mile teaches you something new.

And every run — fueled by whatever works best for your body — is another step forward.

I have to say almost the night before the big race, I always have a bag of licorice, bagels, pasta and or rice.  Lots of carbs! 

And remember:

A small step still takes you forward.

— Danniela
IronSunshine ☀️

#NoThyroidAthlete
#IronSunshine
#EnduranceAthlete
#ThyroidWarrior
#StrongOver50