1) T3 0.52- 1.85 ng/ml 2) T4 4.4---10.8mcg/dl 3) Tsh 0.39---6.16mcIU/ml about medicines ,you can contact endocrinologist (Ex: Eltroxin/Thyronorm mcg?) If Hypo ,then avoid too much fiber rich foods, spinach, all beans, soya , soya products, add little iodised salt, little more garlic, onion, ginger, ..You or any one can work out like free hand 1 hour max could be 2 hours.regularly.

Thyroid brings physical and mental illness like lack of energy, gastric issues, constipation and mood swings. First of all normal level of tsh 2.8. 2) Diet n exercise both wrks together with lifestyle modification. I give some activities to my patients too. 3) Eat every 4 hr meal. Less carbs mns oats dalia, 2 chapatis, wheat dalia with dal or veg. Avoid soya, cabbage, cauliflower, fried and maida, canned juices 4)your weight can controlled by avoiding mood swings. Follow healthy dietplan, Dnt remain empty stomach for long time. Eat more of salads. Have cal supplements too for fwet n legs pain 5)4 hrs in a week is enough for wrkout.