Doctor debunks viral 20-second thyroid morning protocol on social media
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Social media is buzzing with claims around a so-called “20-second thyroid morning protocol” that promises to switch on the thyroid gland and boost metabolism through brief movements such as shoulder rolls, deep nasal breathing, and gentle heel drops.
The trend targets people struggling with slow metabolism, cold intolerance, and difficulty losing weight despite eating a clean diet.
However, an internal medicine expert has cautioned against taking such claims at face value.
Dr Amit Saraf, director of internal medicine at Jupiter Hospital in Thane, said extreme calorie restriction and diet trends often backfire.
When people eat far less than their body needs, it triggers a stress response that raises cortisol levels and slows the thyroid-adrenal axis. “Instead of losing weight quickly, people often feel more tired, bloated, mentally foggy, and may even gain weight. This happens because the body is trying to conserve energy, not because of a lack of willpower,” he said.
Dr Saraf explained that a sudden drop in calorie intake reduces the body’s conversion of the thyroid hormone T4 into its active form T3, leading to a sluggish metabolism. While calming morning routines can help, he stressed that they do not directly activate the thyroid. “Any calming mobility routine helps settle the nervous system, which indirectly supports thyroid function, but they should not replace structured medical care,” he said.
He added that breathing exercises, light mobility, and a nutritious breakfast with adequate protein can help stabilise metabolism. His message to those managing thyroid issues is clear. “Don’t starve your body. Sustainable weight loss comes from balanced eating, regular activity, and good sleep, not extreme dieting.”
