Podcast Summary: The Thyroid Fixer – Ep. 597
Quick Fixes: Diets That Heal or Harm Hashimoto’s (Hypothyroidism)
Host: Dr. Amie Hornaman
Date: January 20, 2026
Overview
In this practical and no-nonsense episode, Dr. Amie Hornaman unpacks the chaos surrounding diets for Hashimoto’s and hypothyroid sufferers. She slices through the conflicting online advice, influencer trends, and confusion to provide evidence-based recommendations. Dr. Amie emphasizes individualized nutrition, systematic experimentation, and scientific clarity instead of “one-size-fits-all” fads. She reviews how different diets (gluten-free, carnivore, keto, paleo, Mediterranean, vegan, Paleto) impact thyroid health, autoimmunity, and metabolic recovery—always highlighting the importance of listening to your own body.
Key Discussion Points & Insights
1. Listening to Your Body Over Influencers
(00:00, 52:50, 1:09:10)
- Main takeaway: Don’t follow IG influencers blindly; tune in to your own full-body reactions to foods.
- “If you get nothing else, tune in to your body and listen to it, pay attention to how your body from head to toe feels after you eat certain foods.” (Dr. Amie, 00:00)
2. Lab Confusion and Misdiagnosis in Thyroid Health
(01:00–04:30)
- Dr. Amie addresses being dismissed by doctors who rely on a single lab value (TSH).
- The Fixer Lab Test plus Consult is designed to offer real insight beyond standard practices.
- Empowerment comes from understanding your own labs, not just following random advice.
3. Food: Not a Cure-All, but a Crucial Lever
(08:45)
- Diet can significantly impact symptoms but is not the only determinant of healing.
- Overwhelm and confusion (labeled “screw it syndrome”) leads to diet-hopping and frustration.
4. Gluten and Hashimoto’s: Non-Negotiable Facts
(11:30–15:30)
- Anyone with autoimmune disease (Hashimoto’s especially) must go 100% gluten-free.
- Dr. Amie explains gluten (gliadin) molecular mimicry with thyroid tissue, causing immune flare-ups.
- “Just one exposure [to gluten] can spike TPO and TgAb antibodies for up to six months. That’s crazy!” (Dr. Amie, 14:20)
5. Grains & Leaky Gut
(16:30–20:30)
- Most grains (even many labeled “gluten-free”) can promote gut permeability and inflammation due to glyphosate exposure and proteins.
- Symptoms may not be immediate, but damage is cumulative.
- Sensitive individuals may feel inflammation, joint puffiness, hormone disruption.
6. Dairy: Highly Individualized
(21:00–22:30)
- Some experience immediate gut/skin/sinus reactions, while others tolerate high-quality dairy just fine.
- Best approach: Eliminate for a few weeks, reintroduce, and observe effects.
7. Protein: The Foundation for Aging, Metabolism, and Muscle Maintenance
(23:00–35:20)
- Dr. Amie’s protein targets: 90–120g/day, sometimes more—but overdoing it just adds calories and can cause weight gain.
- “Too many calories of anything, even the good stuff, can make you gain weight…there is that basic energy equation.” (Dr. Amie, 27:45)
- Protein “bookending”: Two bolus doses morning/evening (e.g., 42g shakes) to make intake easier, especially for women and aging adults (53:20).
- Protein supports IGF1/Growth Hormone—crucial for maintaining muscle, metabolism, and fighting aging.
8. Fats: Dismantling Old Myths
(36:30–41:00)
- Ditch the fat-free ‘80s/’90s mindset—healthy fats are vital for hormones, cell function, and thyroid health.
- Good fats: Avocado, olive oil, coconut oil, butter, eggs, wild fish, grass-fed meats.
- Be wary of seed oils (canola, sunflower, grapeseed)—avoid when possible but don’t panic over occasional exposures.
Diet-Specific Analysis
9. Carnivore
(43:30–48:00)
- Carnivore can be a game-changer for some, especially in autoimmune flares with gut/histamine issues.
- Dr. Amie: “Sometimes that means eliminating absolutely everything except food that won’t affect you—and that’s meat.” (45:00)
- Lacks micronutrients unless organ meats are included; best used as a temporary “reset.”
10. Keto
(49:00–58:00)
- Useful for insulin resistance, type 2 diabetes, and lowering inflammation.
- Variations exist: dirty (bacon, pork rinds), clean/modified (more protein, less fat), cyclical (carb cycling).
- Addresses misconception: Carbs may affect T4-to-T3 conversion, but thyroid optimization makes minor shifts irrelevant.
- “For thyroid health, keto can be an incredibly helpful tool—if you do it the right way.” (Dr. Amie, 51:45)
- Always monitor labs if going low-carb.
11. Paleo
(59:00–1:01:30)
- Naturally gluten-free, cuts processed foods, focuses on protein, healthy fats, and veggies.
- Unproblematic for most, except for higher natural sugars (watch dates/honey if struggling with weight).
- “Paleo puts a nice big emphasis on quality fats—and let’s face it, there’s fantastic Paleo recipes out there.” (Dr. Amie, 1:00:45)
12. Mediterranean
(1:01:30–1:03:40)
- Highly studied, reduces inflammation, great for general health.
- Caution: Can be too high in grains/legumes for insulin-resistant or autoimmune-prone people—modify as needed.
13. Vegan/Vegetarian
(1:04:00–1:08:50)
- Plant-based diets are high in carbs and often lack complete proteins and key micronutrients (B12, zinc, iron, selenium, omega-3).
- Long-term health often compromised, particularly for Hashimoto’s.
- “If your belief system is more important than your body, that’s your choice. But you need to face lab results honestly.” (Dr. Amie, 1:07:45)
14. Paleto (Paleo + Keto Hybrid)
(1:08:55–1:14:00)
- Dr. Amie’s preferred approach for hypothyroid and Hashimoto’s patients.
- “Paleto is Paleo plus Keto—when we blend the higher-quality food focus of Paleo with the low-carb, moderate-fat approach of Keto, we hit that sweet spot.” (Dr. Amie, 1:10:30)
- Gluten- and grain-free, moderate carbs, clean proteins/fats, and non-dairy permitted per tolerance. Cuts through confusion and provides best of both worlds.
Actionable Tips & Memorable Quotes
Tuning in to Your Body
- “Notice how your gut feels. How’s your skin, your sinuses, your energy? Your body will tell you whether or not dairy [or any food] is your friend or your foe.” (21:40)
- “When you reintroduce something that will trigger all the old symptoms—you pay attention. Little alarm bells go off and you start making that connection.” (52:50)
On Protein & Muscle
- “Protein is what protects you—it’s what fights back against all those detrimental things that happen as we age.” (29:40)
On Fat
- “Don’t demonize cholesterol. Without it, your body can’t make estrogen, progesterone, or testosterone in the amounts that you need.” (40:00)
On Perfectionism
- “Don’t beat yourself up if you cave for some sweet potato fries cooked in weak-old canola oil. I do it. The goal is progress, not perfection.” (41:35)
On Diets
- “Diets are like opinions—everyone has one.” (43:05)
- “The most perfect diet in the world won’t override a low-functioning thyroid or you being on the wrong thyroid medication… one has to support the other.” (1:14:10)
On Science over Social Media
- “This is real scientific advice, not Instagram influencer, AI-driven fake advice, but real scientific advice on what I have used, what we do with patients.” (1:13:20)
Timestamps for Key Segments
- 00:00 — Listening to your body > influencer advice
- 11:30 — Why gluten is harmful in Hashimoto’s
- 16:30 — Grains and gut health for autoimmunity
- 21:00 — Dairy: how to test tolerance
- 23:00 — The crucial role of protein, especially as we age
- 36:30 — Dispelling fat phobia; healthy fats and hormones
- 43:30 — Pros and cons of Carnivore diet
- 49:00 — Benefits, pitfalls, and science of Keto
- 59:00 — Why Paleo works, practical caveats
- 1:01:30 — Mediterranean diet adaptation for thyroid health
- 1:04:00 — Vegan/Vegetarian: nutritional pitfalls
- 1:08:55 — Paleto: Dr. Amie’s best-of-both-worlds recommendation
- 1:13:20 — Recap: The importance of aligned diet, medication, and labs
Final Thoughts & Takeaways
- No diet is universally perfect; successful healing requires listening to your individual body, tracking labs, and using food as a supportive—not singular—tool.
- Gluten is a hard no for anyone with Hashimoto’s/autoimmune thyroid issues.
- Protein and healthy fats are non-negotiables for thyroid and metabolic health.
- Trust evidence over TikTok, progress over perfection, self-awareness over influencer dogma.
Recommended Action:
- Choose a template diet (Paleto is ideal for most), then customize by tracking your tangible response to foods, especially when reintroducing after elimination.
- Regularly monitor thyroid and hormone labs to direct dietary and medical decisions.
- Don’t settle for surface-level answers—seek clarity, test, adjust, and always listen to your body.