Supplements and Activities

Supplements

Selenium (100–200 mcg/day) for Hashimoto’s thyroiditis modulation.
Zinc (15–30 mg/day) for immune function and thyroid support.
Omega-3 fatty acids (EPA/DHA ≥ 1 g/day) for anti-inflammatory and mood-stabilizing effects.
Vitamin D3 (2,000–5,000 IU/day) titrated to serum levels (target 40–60 ng/mL).
Magnesium (300–400 mg/day, glycinate or citrate form) for sleep quality and nervous system regulation.
Ashwagandha (300–600 mg/day) standardized extract for stress and thyroid function support.
L-Tyrosine (500–1000 mg/day, morning) for catecholamine support under stress load.

Daily exposure to morning sunlight (10–30 minutes) for circadian alignment.
Structured cold exposure (cold showers, 2–5 minutes daily) to upregulate neuroplastic and anti-inflammatory pathways.
Meditation with emphasis on concentration and non-dual awareness practices.
Strength training (3–4 times/week) focused on progressive overload for dopaminergic tone reinforcement.
Consistent breathwork protocols (slow diaphragmatic breathing 5 minutes morning and night) to recalibrate autonomic nervous system.
High-intensity interval training (HIIT) sessions (1–2 times/week) for mitochondrial resilience.
Regular nature immersion (minimum 2 hours/week) in forest, mountain, or river environments.
Engagement in deliberate voluntary discomfort activities to rebuild psychological resilience.