No one can take this away. Hello everybody, welcome to another episode of Find Your Model Health. The official podcast for those looking to optimize their long-term health and weight goals, and understand how their body really works. I am your host.
I am Shmaine Linney. I am a nutritional therapist, integrative health practitioner, certified erydologist, and hormone specialist. And I am very happy to have you back with me for a piece of your day. I really hope you find this episode helpful and informative, but before we get into it, I must remind you that the information in these podcast episodes is for informational purposes only and should not be taken as medical advice, please consult your health practitioner before making any lifestyle changes.
So, in this episode, I wanted to run through a couple of tests that you can do at home to give you an idea if you maybe have low thyroid function or hypothyroidism, because as Dr. Ray Pete says in his book from PMS to Manopause, Female Hormones in Context, measuring the amount of thyroid in the blood isn't a good way to evaluate adequacy of thyroid function since the response of tissues to the hormone can be suppressed, for example, by unsaturated fats. This is also reiterated by Dr. Brode of Arne's 1976 book, Hypothyroidism, and the fact that testing serum or blood for hormones is not always accurate, especially because most hormones are sequestered or stored in the tissues.
This is why I like using tissue analysis to test hormones. So, there are a few things you can do at home. I think this episode is probably going to be one of my more important episodes, September is now upon us. This is probably my busiest time of year, busier than January.
I've got a lot of new clients starting, I get a lot of blood panels to look over, obviously here are a lot of issues. Thyroid issue is one of the more prominent issues that I see in people I talk to. And a lot of the time it is pretty clear on their blood panel, and I'm not just looking at GSH or thyroid numbers. We also consider the blood count, cholesterol, liver enzymes, even ferritin, combined with the biomarkers.
But even when it's clear, what I'm seeing is a lot of people are not getting one direct answers from their doctor or practitioner, and they're also not getting the help they need. So, in a lot of cases, people are left to take action themselves. And before you take action, you want a good idea of what you're taking action on. So, I think these four tests that you can do at home are very valuable, and these are very much cost effective.
Low barrier of entry, you don't need a lot of equipment for these. Now, there are other tests, like I mentioned, hair, hair and tissue, slash nail analysis, the Dutch test, a very valuable test. But these are something that I think everybody can do at home. So, we're going to go through four tests, taking your temperature, which is very, very valuable.
The data that you can get from taking your temperature each day is so valuable, not just for thyroid, but it also can be very relevant for sex hormones. Testing your heart rate, or your pulse, iodine patch test, and we're going to look at the Achilles tendon reflex test as well. All can be done at home. And these are simple ways to evaluate the health of your thyroid and thus your metabolism.
So, the first that we would do is measure your temperature. According to Dr. Brode-Barrance and Ray Pieden, many other practitioners over the centuries, because we've been looking at the best approaches for thyroid function, not just for the last few decades, well into the 1800s. I believe it was 1830 when we first autopsied a thyroid gland, if I'm correct, if I'm wrong, please correct me.
But evaluating your thyroid through temperature across the board is something that is not only recommended but agreed on by many, many researchers and doctors who specialize in thyroid function. So, this is something you can do at home. And the reason this works is because when your tissue level of T3 is high, which is our active thyroid hormone, you will basically have a higher metabolic rate, and a higher metabolic rate will give you a higher body temperature. Along with pulse rate, we'll look at that next.
So having a body temperature right around 98 degrees Fahrenheit, or I work in Celsius, I'm Irish, we work in Celsius, I think a lot of people do. That would be about 36.6 degrees Celsius is ideal. What's considered normal, or you should see your temperature, increased to as the day goes on, would be 98.6 degrees Fahrenheit, or 37 degrees Celsius. Now, for a lot of people, that's quite high, and we could propose that's because most people have low thyroid function and slower metabolism than they really do.
So, I have a substantial amount of data, I see the trends in the population, at least my population, the people I work with, and the average I'm seeing with people is 35.8, and this is upon waking in the morning between 35.8 and 36.25. So, well below what we expect for optimal thyroid function. So, I personally think that if you wake up in the morning and you take your temperature, if it's at 36.4, which is 97.5 Fahrenheit, and then it increases across the day as you're eating, as you're moving, and you do get up to that 37 degrees Celsius, or even slightly below that, that is ideal for me, I am happy with that. So, what we're doing with the temperature, traditionally Dr.
Brode of Arrens and even Dr. Ray Pete, we're using basal metabolic thermometers, kind of like the old mercury thermometers, which are still very effective, but I've spoken to a few people lately who are actually afraid to use them, which was interesting. I just assumed they're afraid that they might break, and then there be some mercury toxicity, regardless, they were using the older basal metabolic temperatures, and the recommendation was that you would put that thermometer under your armpit, and you would wait 10 to 12 minutes. So, you wake up in the morning, before you even move, your alarm goes off, you take your thermometer, you pop it under your arm, and you're just lying there 10 to 12 minutes.
Maybe you're praying, maybe you're thinking about the day ahead, do some gratitude or something, and then you record your temperature at 10 to 12 minutes. So, that's how it was put forward that you take your basal metabolic temperature in the morning by, like I said, Dr. Brode of Arrens, Dr. Ray Pete, the older practitioners.
Now, the research shows us that the next most accurate area to take your temperature is under your tongue, so with armpit and tongue, the research shows us that the measurements there are pretty similar, they're pretty accurate. So, what I have my clients to, I also know my clients pretty well. I know my clients are busy, they have jobs to go to, they have kids to get up and out the door, they have breakfast and lunch to be made, they don't have 10 to 12 minutes to lie in bed in the morning, unfortunately. But most don't.
So, my approach is, I use a basal metabolic thermometer, I use an ovulation one for accuracy, and I get my clients to pop that under their tongue. Generally, these types of temperatures, they take your temperature within 30 seconds and then you'll get a little beep beep, so let you know what the temperature is. I ask my clients then to track that temperature in no part on their phone or somewhere so that we can accumulate some data and we have some reference points. That usually, like I said, is 30 seconds, so their alarm goes off in the morning, they pop before moving, they pop the thermometer in the mouth, so ideally you would have the thermometer on your bedside table when going to bed, pop it in your mouth under your tongue as far back as it will go, close your lips down on that thermometer, and just wait for the beep to occur and then you record the temperature.
There is a caveat here. The most accurate result that you will get doing it under your tongue is if you sleep with your mouth closed, that is going to be a more accurate reflection of your basal metabolic temperature. If you are a mouth breather and you sleep with your mouth open all night, there is potential there that the temperature reading is going to be skewed. So, well, mouth tape is one way around this because mouth reading is not ideal regardless, so mouth tape, if you have a problem with mouth reading, look it into mouth tape.
Otherwise, the alternative is that if you do wake up, then you're going to close your mouth for a couple of minutes to just let that temperature regulate five to ten minutes, do your prayers, do your meditation, whatever you're doing, and then pop the thermometer into your mouth. Because there can be a difference here, and we really do want the most accurate result that we can get. Now, most of my clients only do it in the morning because again, people are busy, but some of them will then also take their temperature throughout the day, maybe around midday or before lunch and then again after lunch, and your pulse should rise. It should rise between morning and midday, sorry, your temperature should rise, but it will also rise around food, and that can tell us different things.
It can tell us that your metabolism has gotten a quick boost, or if your temperature drops with food, that could tell us, well, maybe there's some adrenal issues there, but it's always important to track everything. Now, if you would like the thermometer that I recommend to my clients, reach out to me and I will send you that. You can get ahold of me, schmainsmodelhealth.com or Facebook and Instagram under the same name. So, this temperature testing won't add much time to your day.
It's pretty doable, especially if it's only the 30 seconds under your tongue. You're going to jot that down somewhere and record that data, and you're not doing this for a week or two. You're doing this for a couple of months because you're accumulating data, and that data is used as a reference point for your practitioner to see, okay, you have chronic low basal metabolic temperature, or maybe it's telling us how come you didn't get a spike in your temperature mid month. Are you not ovulating?
Did you not make progesterone? So, this data is very helpful. So, I advise if you're going to track it somewhere, you're going to put in the date and then the temperature and the time of the day, because if you're tracking multiple times throughout the day, it's good to have that time. So, again, higher body temperature shows us higher metabolic rate and better thyroid function.
So, the next one then is the pulse rate or your heart rate. And it's long being known that along with low temperature, low heart or pulse rate can also be an indicator of low thyroid function. Low thyroid function slows down circulation and the amount of blood being pumped through the heart as well as out to the skin and the appendages. This is why our hands and our feet get very, very cold, but it also reduces the strength of the heart beat.
So, using a wearable like an Apple watch or a Fitbit or I use a woop, and you can even get an oximeter that you can buy at home pretty affordable on Amazon, like maybe $20. Then you can keep track of your heart rate. You can track it first thing in the morning when you wake up before you move again, but it's somewhere. You want to have this data somewhere.
And the more kind of skills you get at this, especially the pulse rate, you can kind of just record it, engage it in your head. You'll know if it's up or down or if it's always low or always very high. So, this is also going to be a reflection of your metabolic rate. So, ideally, in a metabolically healthy body, your heart rate or your pulse rate, those measurements should be in the 70 to 90 slash 95 beats per minute range.
Throughout the day, your heart rate will most likely increase slightly after eating for a short period of time. A big increase or a high increase from your average baseline can indicate a stress response maybe from a food sensitivity. A drop in your heart rate after eating can indicate adrenal issues and central nervous system issues that your body was highly stressed. And that food, whatever it was, has helped to reduce the stress response.
Also, a lot of people, and there's obviously individualities. Some people will notice that their heart rate is lower in the evenings when they're resting or when they're about to get into bed and when they wake up in the morning. There's other things that can be at play here. It can be fitness, of course.
Later people generally have lower heart rates. And that's why when we're looking at the heart rate, we're also doing it across the day and around food to see if the metabolism is basically getting fed or fueled. So, if it is lower at night or in the morning or when you're resting, you've got to look at the other variables in your life. And this is where I also will look at heart rate variable.
I'm not telling you to do that, but just for some context, if someone has a low heart rate at night and maybe they are very fit. And maybe there's other things, maybe they haven't ate late in the day, they haven't had much stress. So, their heart rate's pretty low, maybe their body is very relaxed. For me to be sure of that, I'll look at the heart rate variable.
And depending what that number is, we can say, yeah, this body was just very relaxed and it's recovering well. Or if the heart rate variable is very low, we're saying this heart, this body is very stressed. So, these are things, again, that you can do at home and hopefully provide more clarity on what's happening with your thyroid and your metabolism. So, moving on to our third test, which I've been preaching for years about the iodine patch test.
Because regardless of the patch test, you're still quote supplementing topically with iodine, which is my preferred way to supplement for a couple of reasons. It gets into the bloodstream faster, we don't have bell tolerance issues. So, the iodine patch test, basically your thyroid hormone is made up of iodine and pyrazine. Most people are iodine deficient.
So, the iodine patch test, generally I'm using Lugol's 2%. Some people use 5%. I tend to stick with the 2%. And you're applying it topically.
If you want to my Instagram page, Shameen's model health and just scroll a little bit down to the pictures, you will see a picture of how I apply the iodine. So, iodine makes thyroid hormone. If you don't have enough iodine, you're going to have to use the same amount of iodine. You'll see a picture of how I apply the iodine.
So, iodine makes thyroid hormone. If you don't have enough iodine, you're not going to be making thyroid hormone. So, iodine is essential for your thyroid function and your metabolism. The iodine patch test, when we apply this iodine, generally it's done to the inner forearm, but some people will do it on their stomach.
But I'm careful with that, because fat can inhibit how the iodine gets into the bloodstream and gets absorbed. So, generally like our progesterone, we're putting it on an area where there's not a lot of fat. So, the skin is thinner at the top of the foot, another option. Some people do it on the bottom of the foot.
I don't think that's a great option. I'd rather do it on the top of the foot. But regardless, I do mine on the inner arm. And this is a functional assessment for iodine status in the body.
So, we can tell you about iodine deficiency as well as if there's need for it in the thyroid. So, by painting your inner arm with some of this iodine solution, we can see how quickly the body absorbs the iodine. The quicker the iodine fades, the greater the deficiency can be assumed to be. If iodine fades in 12 hours or less, an iodine deficiency is likely.
There is a caveat here. As you continue to use iodine topically, you may start to see a week where it's actually still on your arm for more than 12 hours, then 24 hours. And then all of a sudden it starts to absorb really quick again. So, there is this switch that will happen where your body will recognize, oh, well now I am constantly getting iodine into the bloodstream.
I'm getting a steady dose of iodine. It will start to suck it in faster and use it more the more efficient your thyroid and metabolism start to become. Now, not just like I mentioned for thyroid and metabolism, there's many benefits to iodine, including its antimicrobial and anti-probative bacterial properties. I-Dine has a huge affiliation for brain health and cognitive performance as well.
I-Dine can displace some heavy metals. So, iodine, it is essential to the human body. And the more general stress someone has in their life, generally they need more iodine. So, this is a great test.
This is like you're watching your body, you're seeing what it's trying to tell you, and then you're making a judgment call from there. And then the last test that we're looking at is the Achilles tendon reflex. So, this probably- I can't remember, it's been years since I've mentioned this. So, for my new followers, this is probably the first time you're hearing me reference this.
So, the Achilles tendon reflex originally called the Waltman sign, which was named for Henry Waltman and American neurologist who first- I suppose developed this test. Sometimes you'll also hear it reference as mix edema reflex. Mix edema is just another term for hypothyroidism. What was the original term?
Mix edema. Is the original term for low thyroid function or hypothyroid? So, this test basically tests the ankle jerk and how fast or delayed that is. That can give us an indication if there's hypothyroidism present.
This test can also be used to look at Huntington's disease, other neurological issues, anorexia nervosa, which we would tie back to hypothyroidism. Beta blockers and some other medication can also interfere with this Achilles tendon reflex. But basically what we're doing here is we're getting a tendon hammer or an Achilles hammer. And you can even use something with a little bit of weight in it, like the end of, I don't know, if you have heavy knife, be very careful.
I'm thinking of my butter knife is super blunt, with the handle is heavy enough that I can use it to test my Achilles tendon reflex. What you're going to do here is you can either do this on yourself or get someone to do it for you. If you're going to kneel on a chair or a stool of some sort, and you're going to have your feet hanging over the edge. So just your feet.
Then you're going to with a nice amount of force and pressure, but not enough that you hurt yourself. And I'm sure most people know the pressure and the speed and the force that you would test the reflexes, because many of us have had it done, at least under our knees, when we go to the doctor's office, at least once, maybe when you were a child. So here we're doing it on the back of the ankle. We're going to tap the Achilles tendon, and you want to see how quick that reflex is, or slow.
So delayed ankle jerks. So the ankle will jerk out, but it'll be slow to go back to its original position. That can indicate hypothyroidism. If you tap your ankle or the Achilles tendon and it kicks out fast and reverses fast, generally that's that quote normal.
So I will share a video example of this. For those of you that follow me in my Facebook groups, I'll see can I re-share it on my YouTube channel. There's a great video demonstrating this on YouTube. It's not from me.
It's from some other guy. I can't remember what his name is, but it's a very good video. I'll try re-share it for you guys to see so that you have that visual aid, and you can do this at home. So again, we have taking your basal metabolic temperature.
We have taking your heart rate or your pulse rate. We have the iodine patch test, and now we have the Achilles tendon reflex. All of these can be done at home with minimal equipment needed, and this can give you a really good indication, oh, my... temperature, my pulse rate is low, and my body sucks in iodine really fast.
My Achilles tendon reflex is very slow. Hey, looks like I have low thyroid function or hypothyroidism, so these can be great tools. Hopefully it helps with you, because again, a lot of people comment to me at this time of the year with a lot of issues, and a lot of them are pointing towards low thyroid function, but they're not getting direct answers or help from their practitioners or their family. So my goal is to give you these extra tools so you can get the answers for yourself.
So hopefully you found that helpful. If you have any questions, please reach out to me. Like I said, you can reach me at chamainsmodelhealth.com. My website has a contact me button at the top of the page.
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Otherwise, thank you for your time. I hope you enjoyed this, and I'll chat to you guys real soon. Bye-bye.