Week 1: Awareness about the body with Detoxification (Days 1-7)
Goal: Starting with Liver detoxification and reducing the inflammation ( This is Important for T4-T3 conversion)
Morning Routine:

• Warm water with lemon + 1 tsp flaxseed powder

Lemon is rich in Vitamin – C which is antioxidant and Flaxseeds are rich in Omega – 3 which reduces the inflamation

• 30 mins brisk walking and Surya Namaskara

Brisk walking and surya namaskar stimulates metabolic activities and helps to manage the thyroid functions
Pranayama:

• Nadi Shodhana (alternate nostril breathing) and Bhramari

Diet:

• Avoid Gluten because it may trigger inflammation, Limit grains because it also contribute to the inflammation, Goitrogenic foods like broccoli, cauliflower should be avoided because they worsen the condition
• Begin with simple vegetable broths, fresh fruit, and millets like foxtail and barnyard
• Include iodine-rich foods like pumpkin seeds, and sprouted legumes in your diet

Naturopathic Detox:

• Hydrotherapy: Liver pack on alternative days helps in Detoxification and in educing the inflammation
• Juice therapy: 1 glass of Green juice in empty stomach
• Enemas Twice this week to support colon cleansing

Week 2: Nourishment & Gut Health (Days 8–14)
Goal: Strengthen digestive fire, support gut flora
Morning Routine:

• Triphala tea / cumin-fennel-jeera water

This helps in stimulating the peristalsis and supports digestive system

• Yoga poses: Bhujangasana, Setu Bandhasana

They help in stimulating the digestive fire and take cares of the Digestin and digestion related ailments
Diet:

• Introduce fermented foods: Homemade kanji, fermented rice, and buttermilk
• Introduce more fibre via vegetables and soaked seeds
• Add selenium-rich foods (Brown rice, sunflower seeds) to support T3 conversion

Therapies:

• Weekly hip bath and steam bath
• Mud therapy to abdomen 3x this week

Mind-Body Practice:

• 20 minutes daily Yoga Nidra

Helps in removing stress from the root and promotes relaxation and improve the sleep

• Gratitude journaling in the evenings

Week 3: Hormonal Rebalance & Metabolism Boost (Days 15–21) Goal: Activate metabolism, balance estrogen-dominance and insulin response
Morning Routine:

• Begin day with 15 rounds of Surya Namaskar (slow, stretching and fast rounds) 5 minutes Kapalabhati

This activate pancreas, improve circulation, improve insulin sensitivity and regulate the body mechanism
Diet:

• Intake of iron-rich foods like beetroot, sesame laddus

They help in conversion of T4 to T3

• Continue anti-inflammatory meals with more cooked vegetables
• Replace tea/coffee with Ashwagandha-Tulsi herbal decoction

Therapies:

• Steam inhalation + neck massage to support thyroid circulation 3x a week
• Stimulating Acupressure points for for endocrine regulation

Mind-Body Practice:

• Practice Trataka for endocrine and pineal gland support

Research Insight: Studies from the Journal of Integrative Medicine show that ashwagandha helps significantly reduce TSH levels in subclinical hypothyroidism.
Week 4: Integration, Rhythm & Renewal (Days 22–30)
Goal: Establish long-term lifestyle habits and prevent relapse
Morning Routine:

• Switch to a gentle walk in nature followed by a 21-minute Twin Heart meditation
• Grounding rituals (walking barefoot on grass, sun exposure)

Diet:

• Begin intuitive eating: Eat only when hungry, chew thoroughly before swallowing
• Switch to infused water intake like fenugreek or coriander
• Try going Gran free

Therapies:

• Monthly oil massage (Abhyanga) and head massage with Brahmi oil
• Optional fasting day with Fruits alone Monthly 1nce

Mind-Body Practice:

• Practice Mouna (silence) for 2 hours a day, if possible

-With inputs from Dr Narendra K Sehtty, Chief Wellness Officer, Kshemavana Naturopathy and Yoga Center