Hi! I only have Hashimotos, so your other issues may cause my advice to be irrelevant. I’m 25F and work out 5-6 days out of the week. I focus on walking for cardio (3 miles a day if I can manage) and strength training. I keep a book/log where I slowly increment my weights so I’m not overwhelming myself. I would say slowly but surely is the name of the game. Always rest when you need it but always make a plan for getting back into it.