Nutrient support for energy and thyroid with Receipts
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Nutrient support for energy and thyroid with Receipts
Intro
You don't give a cassoulet to someone who has just come out of the flu: His / her digestive fire is not ready. Or if you prefer, we don't give calf liver to a convalescent patient, would have said Catherine Kousmine (diverted quote).
Decoding: A weakened body cannot assimilate a food that is too rich or too complex because this risks “clogging” it rather than nourishing it.
Actual quote from Kousmine: “It is from undigested meat that the most toxic substances are formed in the intestine. The meat ration must remain modest.”
Note in passing that the digestive system of a healthy person is designed for a maximum of 30-35 g of protein because we generally have a limited enzymatic capacity. Some athletes are trained to assimilate more. Personally, when I eat 200 g of meat occasionally (rabbit legs in sauce), I take a digestive enzyme supplement (Enzymedica Lipo Gold).
Note: I’ve asked AI to re-arrange my text to read it fluently and to see if there were no fake elements. It was OK except it came back with one typo in the text
*) Context
Priority to soft supplementation (sluggish liver, non-accustomed NIS symports for iodine, weak amount of fibber). We suppose irritated bowels and weak mental clarity.
2 kinds of receipts for flexibility in each category: a) smoothie or soup, b) simple / light meal (with 3 ingredients when possible: meat, carbs, vegetable to make it easier assimilated).2 staples:
- Slow start (to fuel the metabolism without hard stuff). Weak histamine.
- Consolidation: with the right balance.
NB: A supplement to calm down the stomach linen (soothing) could be taken if adequate and if not perverting the HPT axis.
HPT axis = The hypothalamus, pituitary and thyroid axis. This axis is essential for regulating metabolism and responding to stress.
3 Moments:
Morning start: supports energy, thyroid activation, and gut-friendly hydration
Midday Meal: Thyroid & Energy Bowl
Evening Meal: Completes day with stabilizing protein and slow carbs) -
Which nutrient performs which function?
*) Brain / Stress Modulation (support GABA balance, reduce hyper-excitability)
L-Theanine, L-Glycine, L-Taurine – calm neuronal activity, support focus
Magnesium bisglycinate – balances calcium, supports neurotransmission
Vitamin B6 (PLP) – key for taurine and neurotransmitter synthesis
*) Thyroid Function & Hormone Conversion (enhance T4 → T3, protect cells, and maintain feedback sensitivity)
Iodine (fucus, 2–3x/week) – supports thyroid hormone production.
Selenium – essential for T4 → T3 enzyme activation.
Zinc & Iron – cofactors for thyroid receptor function and oxygen transport
Vitamins A, B2, B3 – needed for energy release and hormone conversion
*) Liver / Energy Metabolism (supports detox, protein synthesis, and conversion of nutrients)
High-quality protein (~90 g/day) – eggs, cheese, fish, gelatin. 30-35 g protein max per serving.
Vitamin B complex (especially B1, B2, B3) – for ATP and lactic acid metabolism.
Inositol – stabilizes cell membranes, supports liver lipid balance. Often taken in conjunction with choline: 250 mg of each, 2x/d for 3 weeks. 1 week stop, every other day (progressively).
*) Gut / Absorption & Calm Digestion (repair lining, reduce irritation, ensure mineral uptake)
L-Glutamine – restores gut barrier integrity
Fiber from vegetables & fruit – improves transit, supports microbiome
Magnesium – smooth muscle relaxation, promotes bowel regularity
*) Antioxidant & Protective Nutrients (Cross-system)
Vitamins C & E – protect against cortisol-induced oxidation
Pantothenic acid (B5) – supports adrenal resilience
Taurine + Magnesium – buffer stress and maintain electrical stability
Useful link: Vitamin B6 (Pyridoxine) and PLP — When Energy Fails, and Nerves React. Part B – The Potential Role of B6 (PLP) in Neuropathic Conditions
https://mirzoune-ciboulette.forumactif.org/t2142-english-corner-b6-and-neuropathic-condition-and-low-grade-inflammation#30421 -
Which fruits and greens for a morning start?
- For morning start (supports energy, thyroid activation, and gut-friendly hydration)
- To fuel the metabolism without hard stuff. Weak histamine.
) Fruits
To choose among 2 frozen, 2 season (mid-Europe, Belgium), 2 tropical ones.
Frozen: blueberries, mix red fruits*, mango
Season: apple, pear, grapes (apple and pear are easier to digest when lightly cooked (soft temp).
Tropical: banana*, mango
Option: 100 ml orange juice** and 100 ml mineral water. Adapt according to tolerance.
NB: Need a source Ca at the next meal if 100 mg oxalate (*** = overload). When I eat 100 g blueberries * and a clementine ** at breakfast (and a pear), I eat a slice of Gouda cheese. (* + ** = *** => The body shouldn’t have to manage more than 100 mg oxalate every day. Our capacity is limited to 50 mg, unless you chelate oxalate. The optimal Ca/Ox ratio would be 4/3. High chelation with calcium. Soft amalgam with potassium or magnesium.
NB: * <> 15-25, ** <> 25-50, ***> 50 mg (*4 200 mg)
Original Harvard List for oxalate content in food
https://kidneystonediet.com/updated-oxalate-list-from-harvard (By Jill Harris, LPN, CHC – April 26, 2024 (newly studied foods and increased in value) (not alphabetical).Useful info on oxalate and OxCa crystals (in French, translator needed).
) Info on oxalate (in French, translator needed, with links in English)
https://mirzoune-ciboulette.forumactif.org/t2061-comment-eliminer-loxalate-oxca-lithiase#29846
No cocoa powder, beet. Don’t combine 3 sources * like blueberries, raspberries, nuts (almond, cashew, Amazonia) and orange juice or date. 3 times a star = 3 => High level. We shouldn’t overload above 100 mg oxalate. Target 850 – 1200 mg Ca to avoid problem with OxCa (lithiasis).-
Impact négatif de l’oxalate sur le métabolisme : Chaos biochimique !
https://mirzoune-ciboulette.forumactif.org/t1959-impact-negatif-de-loxalate-sur-le-metabolisme-chaos-biochimique#28275 -
Most people are unaware of the problem (of an excess oxalate)
Oxalates generate great biochemical chaos in the body (3), more than any other component (except mercury).
Problems linked to sulfur (and by extension histamine and salicylates) can be caused by a struggling metabolism, which is no longer able to process excess foods rich in oxalates. It is the entire metabolism (the liver via different systems linked to sulfation and methylation) and the deprivation of nutrients useful to intestinal bacteria, which are altered. For example, pyroxidine (B6) is depleted in this oxalate neutralization process. We need B6 in the process of exchanging an oxalate molecule with a sulfate molecule. B6 is necessary for the functioning of approximately +/ 150 enzymes linked to approximately 60 genes that regulate neurotransmitters and liver detoxification as well as general metabolism. (4) Not to mention B6 used to counter low-grade inflammation.
See references on the link + other scientific sources. -
Oxalates: How much is too much?
https://mirzoune-ciboulette.forumactif.org/t1959-impact-negatif-de-loxalate-sur-le-metabolisme-chaos-biochimique#29918
Magnesium or potassium citrate can help prevent crystallization of kidney stones. It makes OxCa more soluble and therefore reduces its intestinal absorption. Understand that stones are more friable, disintegrate more easily. The OxCa concentration will therefore be lower in the urine. If the aggregation is less, with Mg and K, evacuation will be easier. Salt aggregation will be less frequent. The aggregate will be more soluble.
With calcium, the reaction is a little different. The salt is harder to dissolve but gets evacuated through feces and urine.
Oxalate binds to free calcium in the intestine. IT will be then mostly evacuated through the stools (and urine) rather than precipitating in the form of calcium oxalate. -
Mind these combined ingredients in a smoothie
“The problem with this is not that it’s a smoothie, but what’s in the smoothie. Too many high oxalate ingredients like spinach, beets, raspberries, chocolate protein powders, peanut butter, almonds, cashew, and soy milk are being used. Because we think of these food items as “healthy”, we tend to use them in grand amounts. Just because something is labeled a “superfood” does not mean we should be eating as much as we can. In the kidney stone world, more is rarely better unless we’re talking about water intake!” Jill Harris, LPN, CHC.
Source: https://kidneystonediet.com/are-your-smoothies-causing-kidney-stones
*) Greens
Here are 3 greens proposed with low impact on thyroid (no cruciferous family) for smoothies.
For a thyroid-friendly smoothie without cruciferous greens, you can use Romaine lettuce, cucumber, and spinach. Romaine lettuce is low in goitrogens; cucumber is believed to support thyroid function.
A small amount of spinach can be used in smoothies if not too often since it contains oxalates which can interfere with iodine absorption if overconsumed, on a side-away manner. Use spinach with a calcium source, preferably. No broccoli or kale (hard to digest, with sulfur + goitrogens)
NB1: The point of view is different among some naturopaths. Spinach already contains calcium. The oxalate is therefore bound and is less likely to be a problem. Not scientifically completely explained. Range can be from 10:1 to 20:1 for oxalate/calcium rati0 (estimate approximatively 14/1 on average).
NB2: If you make a google search, you won’t get a confirmation unless you connect the dots by yourself. Havoc on methylation possible. -
Detailed menus on this link
Receipt for Nutrient support for energy and thyroid
https://mirzoune-ciboulette.forumactif.org/t2141-english-corner-receipt-for-nutrient-support-for-energy-and-thyroid#30409 -
Phase 1: Let the system breathe again
At first, don’t try to push focus or energy — let the system breathe again. When metabolism slows and the gut is tense, circulation, vagal tone, and cellular exchange all narrow down. For a while, the body protects itself by dimming everything — even clarity.
What helps most in this phase isn’t stimulation but micro-signals of safety: a bit of warmth in the abdomen, a steadier pulse, a breath that reaches deeper. These are signs that blood flow and parasympathetic tone are returning.
As that quiet balance rebuilds, attention starts to form naturally again — not as effort, but as presence. It’s the body remembering itself.Phase 2: Subtle reactivation, not stimulation (still gentle, still physiological, but now the system is ready to respond again):
Once that quiet stability returns — when digestion feels less reactive, and mental fog starts to lift — it’s time for subtle reactivation, not stimulation. The goal is to remind metabolism how to move, not to push it.
This is where small signals matter: trace minerals like zinc or manganese, a little coenzyme B vitamins, or phosphatidylcholine to help liver flow and cellular membranes. Even mild bitters or lemon in warm water can reopen digestive reflexes if tolerated.
Think of it as reintroducing rhythm — the body learns to pulse again: appetite, alertness, rest. The key is to stay below the threshold of irritation. Each response should feel like something unfolding naturally, not forced.
In this phase, the “fuel” starts to match the “engine” again.Phase 3: Where the system has regained stability
When the body has regained rhythm — steadier digestion, clearer attention, and a sense of internal space — you can begin to rebuild strength and metabolic flexibility.
We can then safely deepen its vitality and metabolic tone (like mitochondrial or endocrine balance).
At this stage, the tissues can receive more complex signals: mitochondrial nutrients (like acetyl-L-carnitine, riboflavin, CoQ10, alpha-lipoic acid), gentle adaptogens (such as ashwagandha or rhodiola if tolerated), and balanced amino acids to restore neurotransmitter and enzyme function.
The key is integration — nutrients should now circulate, not accumulate. The liver processes more freely, and the nervous system no longer overreacts to every stimulus. With that, energy starts to feel clean rather than agitated.
This is the time to anchor vitality: regular movement, creative activity, curiosity — not as therapy, but as natural expression. The system is no longer protecting itself; it’s participating again.Remind
Progressiveness is what keeps it running smoothly again. A heaviest rhythm would often fail and exhaust the capacity to let homeostasis take place. Why? Communication and coordination between the brain and the stomach (microbiome) through the vagus nerve (hormonal adaptation).Detailed explanation
The body, much like a convalescent engine, requires a carefully modulated approach to regain optimal function. A heavy-handed or “full-throttle” stimulus—whether through intense exercise, stress, or aggressive dietary changes—can overwhelm the system, preventing proper recovery. Recovery and vitality are not just passive states; they rely on the finely tuned communication between the brain, gut, and endocrine system.
At the center of this process is the vagus nerve, a primary conduit for bidirectional communication between the gut microbiome and the brain. This connection modulates not only digestive efficiency but also hormonal responses critical for energy balance. The vagus nerve helps regulate the release of key hormones such as ghrelin, leptin, cortisol, and insulin, each of which plays a role in appetite, metabolism, and stress adaptation.
When rhythms of activity or stimulation are too intense (“heaviest rhythm”), these hormonal signals can become dysregulated. Excess cortisol, impaired leptin signaling, or erratic insulin responses can hinder energy allocation, leaving the body unable to support homeostasis, tissue repair, and immune recovery.
By adopting progressive, gentle activation—whether through incremental exercise, paced nutrition, or mindfulness practices—the body maintains an optimal hormonal environment. Energy can then be efficiently mobilized and distributed to support cellular repair, mitochondrial function, and overall vitality, which are essential for recovery. In other words, energy and vitality are not just byproducts of recovery—they are the mechanistic currency through which recovery occurs, directly mediated by hormonal adaptation via the gut-brain axis. -
I know some people could have said, after reading the precedent posts: “Not for me…”
Even with the best intentions and the available “whole foods”, the body sometimes lacks the strength to extract what it needs. When digestion is slow or the terrain is weak, nutrients can pass through without truly being received. Particularly when we suffer from IBS (inflamed digestive system). It’s a bit like trying to light a fire with damp wood — the energy is there, but it doesn’t catch. In those moments, gentle and targeted nutrients can serve as a bridge: a way to help the system remember how to work efficiently again, without forcing it. Maybe we could — or should — consider making it easier for the body to access the useful elements all at once, instead of asking it to build reserves from what it can barely / partly absorb. Not by overloading the boat, of course, but by helping it stay afloat until balance returns.
