BC pills, soy, diet/exercise = crappyThyroid HELP!!!

jezebellle23

ok, so here it is. I am a 33yo woman who takes birth control pills, consumes soy (eats some fish but enjoy soy burgers and what nots). I had my thyroid tested ages ago when I was looking into depression anxiety and weight gain blah blah...and it was borderline low but the doctor did not seem too concerned.

What led me down this rabbit hole of questions is that I am now transitioning back into a mostly vegetarian diet, I am losing weight via reduced calorie consumption, cardio and breaking back into my weight training. Sounds healthy when I read it on paper but I have concerns about maintaining a happy thyroid. I have yo yo'd my weight and diet over the past decades and already have concerns about what my past poor diet has done to me.

My questions are....
How should I go about my diet and exercise to keep a happy thyroid?
Should I sup more spaced protein (bolus 20g q 4hrs) post lifting to boost gains?
Should I rotate out my soy products for more fish on a regular basis?
Is there anything I should add into my diet to keep me more balanced and not shock my T3?
Would I even benefit from refeeding on workout days? and Possibly benefit from calorie restriction on non workout days?

I guess this is where I need a sports nutrition consult. Anybody out there with some good answers?

BTW...Im not going to go back to animal forms of protein, so please dont rec. eating chicken, pork, lamb, duck, kangaroo,beef or any other form of land animal. hehe.
I cant not take BC pills (cystic ovaries and well..not wanting to get preggo ;-) )

Any advice greatly appreciated!