Hashimoto’s…ugh. It seems like every time I turn around, someone else I know has been diagnosed with this autoimmune condition. If you have it and you're wondering, What’s next? I want you to know, I’ve got your back.

I’ve been living with Hashimoto’s for over 30 years, and I’ve been in the health and fitness industry for more than 25. You could say Hashimoto’s is one of the reasons I got into this industry in the first place. Once I started figuring out how to help my own body feel better through movement and nutrition, I wanted to help other women feel good in their bodies, too.

Over the years, I’ve come to understand that feeling strong and healthy involves more than exercise and nutrition alone. Mindset, sleep, stress, the nervous system, and fascia all play a role in how we feel and function. Now, at almost 60, I'm thriving while living with this condition and coaching other women with Hashimoto’s and other autoimmune conditions. I want to share five things I believe every woman over 50 living with Hashimoto’s should know.

1. Hashimoto’s and Levothyroxine: Why Medication Is Only One Part of Your Health

Yes, I’ve been on some form of levothyroxine since I was diagnosed back in the 1990s. When I was young, I thought, No big deal. I just pop this pill and go on with my life.

But as time went on, I noticed things that seemed different from my sisters who don't have Hashimoto’s. In my late twenties, I’d be so tired that I had to nap on the couch with my then-four-year-old while my six-month-old was taking a nap. Then I'd need a pot of coffee to get through the rest of the day. My hair would fall out, my skin was extremely dry, I started experiencing Raynaud’s symptoms, and I felt like I had to work extra hard to lose weight and keep it stable.

Now, I want to be clear about something. Levothyroxine is an important medication for people whose thyroid isn't making enough hormone. It replaces the thyroid hormone your body needs, and many people with Hashimoto’s-related hypothyroidism need it for life. I'm still taking it, and I expect I'll need it for the rest of mine.

But Hashimoto’s is an autoimmune condition. Medication can replace thyroid hormone when levels are low, but it doesn't make the underlying autoimmune condition disappear. And taking your medication doesn't mean you should ignore symptoms that continue or new symptoms that show up.

Over time, I learned that caring for my health involved looking at the bigger picture, too. At the same time, we can't assume every symptom is caused by Hashimoto’s. Fatigue, hair loss, weight changes, and other concerns can have several possible causes. That's why I believe in working with your healthcare provider, monitoring your thyroid function, and asking questions when something doesn't feel right.

But medical care is only one piece of the puzzle. Your doctor plays an important role in diagnosing and treating your condition, while a qualified health coach can help you connect the dots between your daily habits, nutrition, sleep, stress, movement, and the way you're feeling overall. This is where working with a qualified health coach can make a difference. In my work with women over 50, I help them identify lifestyle changes that may support their health and turn those changes into habits they can actually maintain. It's about looking at the whole picture, not just one part of it.

2. Hashimoto’s, Blood Sugar, and Nutrition: Pay Attention to What Your Body Is Telling You

I was lucky enough to work with a functional medicine doctor who helped me look more closely at my health. I'm going to get a little personal here.

I started noticing changes in my bowel movements, and I knew something wasn't quite right. Here I was, a health coach with years of experience, eating what I considered a healthy diet, avoiding alcohol and refined sugar, and still having issues with my gut. I knew our bodies can give us signs that something needs attention, and I didn't want to ignore what mine was telling me.

I'd also worked with clients who had Hashimoto’s and other health concerns, and I started thinking about what I wanted my own health to look like in the years ahead. If I wanted to be as healthy as possible, I needed to be willing to ask questions and explore what might be going on.

So I invested in working with a functional medicine doctor. I still see my endocrinologist, too. Through that process, I explored several aspects of my health, including my gut health and blood sugar. I was told I had gut dysbiosis, an allergy to mold, and unstable blood sugar, among other findings. Those were things identified in my own case, not a list of problems every woman with Hashimoto’s should assume she has.

I also experimented with a continuous glucose monitor. It was fascinating to see how my body responded to different meals and routines. I started paying closer attention to how I felt after eating, when I experienced cravings, and what happened to my energy throughout the day. It made me much more curious about the relationship between what I eat and how I feel.

Here's the thing: Hashimoto’s doesn't automatically mean you have a blood sugar problem, and a glucose monitor isn't something everyone needs. But paying attention to your nutrition, energy, hunger, and cravings can be a useful starting point. If you're experiencing persistent symptoms or have concerns about your blood sugar, talk with your healthcare provider about whether testing or further evaluation makes sense for you.

In my coaching, I help women look at their eating patterns and find ways to support their health. We look at things like eating enough protein, building balanced meals, and finding a way of eating that fits their lives. I don't believe everyone needs to eliminate the same foods or follow the same diet.

If you're struggling with energy, cravings, or weight changes, it may be time to look at what you're doing and whether it's really supporting your body. I know how frustrating it can be to try to eat right and make healthy changes, only to feel like you're still fighting an uphill battle. That's why I like to give women simple, practical tools they can start using right away.

One place to start is my Rule of 25: aim for at least 25 grams of protein at each meal, at least 25 grams of fiber a day, 25–30% of your daily calories from fat, and no more than 25 grams of added sugar a day. These targets give you a starting point for building meals that are more satisfying and support your overall health.

Another tool I teach is GPS: Greens, Protein, Starch or Sugar. The idea is simple: eat your greens first, then your protein, and finish with your starch or sugary foods. The order in which you eat these foods can influence how quickly glucose enters your bloodstream and may help moderate the blood sugar response to a meal.

You don't have to overhaul your entire life overnight. Start by trying one of these strategies, notice how you feel, and build from there. And if you're unsure how to put the pieces together, working with a qualified health coach can help you turn nutrition, movement, sleep, stress management, and other lifestyle habits into a plan that works for your life. That's the bigger picture I focus on in my Strong After 50 Coaching.

3. Hashimoto’s, Stress, and the Nervous System: Why Sleep and Recovery Matter

Many women I talk to describe feeling exhausted but also feeling as though they can't fully relax. I know that feeling myself. After menopause, I noticed that I seemed to feel more stressed and, at times, more anxious. Thank goodness I've learned tools that help me slow down and take better care of myself.

When I talk about supporting the nervous system, I'm not suggesting that stress causes Hashimoto’s or that relaxing is going to cure an autoimmune condition. Hashimoto’s is a complex autoimmune disease. But how we manage everyday stress, sleep, movement, and recovery can still matter to how we feel and function.

And I'm not just talking about booking a spa day. I'm talking about the everyday things we do—or don't do—that can make a difference. Are we eating nourishing meals regularly? Are we getting enough sleep? Are we moving our bodies? Are we allowing time to recover, or are we constantly pushing ourselves to do more?

I used to practice intermittent fasting, and I even recommended it to clients. At the time, I believed it could be a helpful tool. But over the years, I've learned that one approach doesn't work for everyone, and we have to pay attention to what our bodies are telling us.

Here's something I want you to consider: if you're already feeling stressed, depleted, or constantly running on empty, adding long periods without food may not be helping. For some women, fasting can increase feelings of stress, irritability, or fatigue, especially when they're not eating enough to support their daily demands. And if you're exercising in a fasted state on top of that, you're adding another demand on your body without giving it fuel beforehand.

This is particularly worth considering if you're already struggling with exhaustion, muscle aches, joint pain, or difficulty recovering from your workouts. Exercise is important, especially as we get older and want to maintain muscle and strength, but more stress isn't always the answer to feeling better. Your body also needs adequate nutrition, rest, and recovery to adapt to the demands you're placing on it.

I'm not saying intermittent fasting is wrong for everyone. I'm saying that if you're already feeling depleted, constantly hungry, wired but tired, or like you're pushing through your days without recovering well, it's worth asking whether your current routine is supporting you or adding to the load.

Sometimes, eating more regularly, getting enough protein and overall nutrition, and fueling your body before exercise can be a better fit. You don't get extra credit for making things harder than they need to be. The goal is to find an approach that helps you feel stronger, move better, and recover well—not one that leaves you feeling like you're running on empty.

Strength training is one of the most important things we can do as we age. Building and maintaining muscle supports our strength, function, and independence, and it's something I want women to prioritize, especially after 50. For most women, I like to see two well-planned strength sessions a week that work all the major muscle groups, with at least 48 hours between sessions to give the body time to recover and rebuild.

But here's the thing: you don't have to leave every workout exhausted to get stronger. I love challenging myself, and I want you to challenge yourself, too. But I also pay attention to how I'm feeling, how well I'm recovering, and when I need to adjust. Some days, a good strength session is exactly what my body needs. Other days, a walk, some gentle movement, or an earlier bedtime is the smarter choice. The goal isn't to avoid challenging your body. It's to give it the right balance of challenge and recovery so you can keep building strength and muscle consistently over time.

For me, supporting my nervous system means looking at all of these things together. Sleep, nutrition, movement, stress management, and recovery aren't separate boxes to check. They all contribute to how we take care of ourselves. You can challenge yourself, build strength, and make progress while still respecting your need for rest and recovery.

4. Fascia and Hashimoto’s: Why I Include MELT in My Approach to Feeling and Moving Better

You knew I was going to talk about fascia, didn't you?

I've been including fascial care in my routine since 2012, and I've been teaching MELT since 2013. I attribute a lot of my own comfort and ability to keep moving to the combination of things I do consistently. I'm not saying fascia care is the only reason I feel good. I follow a healthy diet that works for me, I lift weights to build and maintain muscle, I prioritize sleep, and I work on my mindset. But you could say I'm a bit of a fascianista. Ask anyone who knows me, and they'll tell you, "Maria will tell you to MELT." And they're right!

So what does fascia have to do with Hashimoto’s?

Fascia is a matrix of connective tissue throughout the body. It surrounds and connects muscles and other structures, helps tissues move in relation to one another, and contains sensory nerve endings that help your body register movement, pressure, and other sensations. Connective tissue is also influenced by thyroid hormones, and research has shown that thyroid dysfunction can be associated with muscle symptoms and changes in connective-tissue biology.

I recently read an article from Paloma Health about fascia, Hashimoto’s, hypothyroidism, and menopause. It explores possible connections between thyroid autoimmunity, connective tissue, and the stiffness or discomfort some women experience. The science in this area is still developing, and we don't yet have strong evidence showing that Hashimoto’s causes widespread fascia problems in everyone who has it. But I find the connection worth exploring, particularly when we look at the role of connective tissue in movement and the symptoms that can accompany thyroid dysfunction.

What I can tell you is what I've experienced and what I see in my work with women. MELT gives me a way to slow down, calm my nervous system, release tension, and pay attention to areas of my body that feel tight, achy, or uncomfortable. It uses specialized soft rollers and therapy balls with simple self-treatment techniques designed to help the body release tension and move with greater ease. For me, it's become an important part of how I care for my body, and it's a tool I've continued to use for years. I can practice it in as little as 10-minutes a day, and I love that it gives me a way to check in with my body rather than simply pushing through the discomfort.

I don't use MELT because I believe it's a magic fix. I use it because I value what happens when we stop overriding every signal our bodies give us and start paying attention. I've found it to be a meaningful part of the way I care for myself, alongside strength training, nutrition, sleep, and the other habits that support my health.

I also include MELT in my client programming because I want women to have more tools available to them. When we're dealing with everyday aches, stiffness, or discomfort, it can be frustrating to feel as though our only choices are to push through or stop moving. Gentle self-treatment and mindful movement can offer another way to explore comfort and movement. Individual experiences vary, and MELT isn't a cure for Hashimoto’s or a substitute for medical care, but it can be a useful complement to a broader approach to health and movement.

And there's another part of this that matters to me just as much. As we slow down and pay attention to our bodies, we can start building a different relationship with them. Instead of looking at our bodies as something to fight, blame, or fix, we can begin to approach them with care, gratitude, and curiosity. That shift matters, especially when you've spent years feeling frustrated by symptoms or wondering why your body doesn't respond the way it used to.

MELT isn't just for women with Hashimoto’s. It's for anyone who wants to explore a gentle way to care for their body and movement. But for women over 50 who are navigating health changes, aches, stiffness, and the desire to stay active, I believe having more ways to care for yourself is worth exploring.

5. Healthy Boundaries and Self-Trust Matter When Living With Hashimoto’s After 50

This one is just as important as the others, and it doesn't get nearly enough attention.

So many of us put everyone else's needs before our own. Work, relationships, family, commitments—they all seem to come first. And if you're a caregiver, you know exactly what I'm talking about. But at some point, we have to ask ourselves, Where do I fit into my own life?

This is something I work on with my coaching clients because taking care of yourself isn't always a matter of knowing what to do. Sometimes it's figuring out how to make room for it. You can have the best exercise plan, know what foods support your health, and understand the importance of sleep, but if you're always putting yourself last, following through can be difficult.

I worked with a wonderful woman who was caring for her husband, who had been diagnosed with dementia. She was also a loving grandmother. She wanted to take better care of herself, but she was having a hard time fitting it into her busy day. During one of our coaching sessions, I asked her some questions, and she came up with a simple idea. She put a note by the coffee pot that said, "Breakfast will be at 8:30." That little note helped her get her workout in early while also letting her husband know when she'd be making breakfast.

She didn't need a complicated plan. She needed to find a way to make the habit fit into her real life.

Taking care of yourself doesn't mean you stop caring for the people you love. It means you recognize that your needs matter, too. You can't keep pouring from an empty cup, and you don't have to wait until life gets less busy to begin taking care of yourself.

Then there are the stories we tell ourselves. Maybe yours sounds like, "I don't have time to take care of myself," or "I can never stick to a routine." Maybe you've started to believe that because you have Hashimoto’s, you'll always feel this way. I want you to pause when you notice those thoughts—not because you should pretend everything is easy, but because the way you talk to yourself can influence the choices you make next.

What if, instead of asking, "Why can't I ever stick with this?" you asked, "What would make this easier to do consistently?" What if, instead of telling yourself you don't have time, you looked for ten minutes you could set aside for yourself today? And what if you stopped seeing your diagnosis as the whole story of who you are?

Hashimoto’s is part of my story, but it doesn't define me. One of my favorite things to remind myself is that I'm grateful for this amazing body God gave me, and I want to take the best care of it that I possibly can. That doesn't mean I do everything perfectly. It means I keep learning, keep adjusting, and keep showing up for myself.

If you're not sure where to start, I created the Self-Trust Shift Assessment to help you understand some of the patterns that may influence how you care for yourself. It looks at three patterns: The Caregiver, The Chronic Starter, and The Self Leader. You can take the free Self-Trust Shift Assessment here to get a better sense of your starting point and identify small, realistic changes that can help you move forward.

Awareness is the first step. Once you recognize what's getting in your way, you can start making choices that support the woman you want to become.

How Strong After 50 Coaching Helps Women With Hashimoto’s Build Healthier Habits

Living with Hashimoto’s for more than 30 years has taught me that caring for your health is about more than one pill, one diet, or one workout. Medical care matters. So do the everyday choices that help you build strength, eat well, manage stress, get enough rest, and make room for yourself.

In my Strong After 50 Coaching, I help women look at the whole picture: strength training, nutrition, movement, recovery, mindset, and the habits that make it possible to keep going when life gets busy. We work on what you're doing with your body, but we also look at what's getting in the way of following through. Because knowing what to do and being able to make it part of your life are two different things.

You don't have to overhaul everything at once, and you don't have to figure it all out on your own. You can begin with one small change, learn from it, and build from there.

Hashimoto’s is part of my story, but it doesn't define the rest of my life. And it doesn't have to be the only thing that defines yours.

If you're over 50 and ready to feel stronger, build habits that fit your life, and take better care of yourself for the years ahead, I'd love to help. That's what Strong After 50 is all about.

This article shares my personal experience and perspective as a health and longevity coach. It isn't a substitute for medical advice, diagnosis, or treatment. If you have Hashimoto’s or ongoing symptoms, work with your healthcare provider on your individual care.

About Maria

Maria helps women 50+ lose weight, build muscle, improve energy and sleep, and reduce aches and pains so they can live active, healthy lives long term. Her work focuses on building muscle safely and keeping blood sugar steady.