The Strength in Hormones Podcast

My Morning Routine & Things I'm Loving (As a Functional RD + Mom) In this episode I’m sharing a realistic look at how my morning routine has evolved after having a baby—what’s changed, what I’ve simplified, and what I’ve kept as non-negotiables to support my hormone health, workout recovery, and overall wellness. We’ll cover how I structure my mornings when sleep is unpredictable, how to stay consistent with habits without relying on perfection, and how to integrate things like strength training, Zone 2 cardio, and nourishing meals into a busy schedule. Whether you’re newly postpartum or simply looking to build a more sustainable, functional wellness routine, this episode will help you focus on what actually moves the needle. A few things we chat about in this episode 👇👇👇 How my morning routine has evolved postpartum and what it realistically looks like now The biggest shifts I’ve made as a new mom to stay consistent with the most important habits How I structure my mornings when sleep is unpredictable Why I prioritize morning workouts and how I make them happen consistently My current weekly workout split (strength, zone 2, and recovery days) What my son and I eat for breakfast to support energy, blood sugar, and my workout recovery My simple morning beauty routine and products I use The role of simple routines vs. perfection in staying consistent Important show links 👇👇👇 Take our Free Low T3 Quiz on our website Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Microdosing Peptides for Chronic Illness with Jay Campbell A few things we chat about in this episode 👇👇👇 What peptides are and how they function in the body What microdosing peptides means and how it differs from standard dosing How microdosing GLP peptides may help in chronic illness How peptides can influence metabolism, inflammation, and brain signaling The foundations that must be in place before starting peptides The difference between GLP-1, GLP-2, and GLP-3 peptides How peptide stacking works and when it may be appropriate Why hormone, thyroid, and metabolic health matter before starting peptides What to know about peptide sourcing, quality, and safety Important show links 👇👇👇 Visit JayCampbell.com and learn more hormone optimization, peptides, fat loss and fitness Apply to work 1:1 with us in our coaching program Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] Is Your Immune System Overactive… or Exhausted? Understanding Immune Modulation A few things we chat about in this episode 👇👇👇 What immune modulation is and why the goal is to regulate, not suppress, the immune system How autoimmune conditions develop when the immune system becomes stuck in a hyperactive state How immune dysregulation can drive inflammation, histamine symptoms, and thyroid autoimmunity The difference between hyperreactive and hyporeactive immune system patterns Lab markers that help identify immune activation and immune suppression Common triggers that disrupt immune regulation How targeted therapies help restore healthy immune signaling How immune modulation can improve symptoms and long-term health outcomes Important show links 👇👇👇 Listen to the micro-immunotherapy podcast episode Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Prolactin: Understanding High Levels & Prolactinomas with Romana Prolactin is most commonly known as the hormone responsible for breast milk production during pregnancy and postpartum. However, elevated prolactin levels outside of pregnancy or breastfeeding—known as hyperprolactinemia—are far more common than many people realize and can significantly impact cycles, fertility, and thyroid function. Together Romana and I explore the complex relationship between prolactin, dopamine signaling, thyroid function, and the reproductive hormones that regulate ovulation and menstrual cycles. We also discuss how chronic stress, inflammation, and underlying endocrine dysfunction can disrupt prolactin regulation. A few things we chat about in this episode 👇👇👇 What prolactin is, and when elevated levels are expected Why prolactin may be elevated when you are not pregnant or breastfeeding How elevated prolactin impacts ovulation, progesterone production, and cycle regularity The relationship between prolactin, dopamine, and reproductive signaling The relationship between thyroid function, stress and prolactin When to suspect a prolactinoma, and which lab ranges matter How prolactin influences immune function and inflammation Treatment approaches for hyperprolactinemia and prolactinomas Important show links 👇👇👇 Listen to podcast episode on the role of leptin in thyroid and reproductive function Apply to work 1:1 with us in our coaching program Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] My Mold Remediation Story: Everything I Did, Used and How I Recovered In this solo episode, I’m taking you behind the scenes of my personal mold remediation experience (for the second time). I'm sharing signs that indicated mold, how I organized remediation to protect my family, how I'm recovering and all the tools and resources I used along the way. A few things we chat about in this episode 👇👇👇 Early signs mold may be affecting your health How my mold experiences shaped my personal and clinical perspective The exact remediation steps I required to ensure proper mycotoxin containment Air filtration, dehumidification, and ventilation strategies I implemented What I discarded, cleaned, or replaced to prevent re-exposure How and when I retested my home environment What supported my recovery during and after remediation Important show links 👇👇👇 Order your at home mold test and get a discount with GotMold? Use code: laurenpapanos10 Get $100 off your AirDoctor air filter with this link Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Understanding MTHFR & Methylation for Fertility & Chronic Illness with Dr. Sam Shay MTHFR is one of the most talked-about—and misunderstood—genes in the functional medicine world. But what does it actually mean to have an MTHFR mutation? How does methylation influence fertility, thyroid health, homocysteine levels, detox pathways, and chronic illness? And when is genetic testing truly helpful versus fear-driven? In this episode, I’m joined by functional medicine expert Dr. Sam Shay to break down the science of methylation in a practical, clinically grounded way. We discuss how MTHFR variants impact folate metabolism, vitamin B12 utilization, homocysteine regulation, and oxidative stress—and why these pathways matter deeply for women navigating infertility, recurrent pregnancy loss, Hashimoto’s, PCOS, autoimmunity, and complex inflammatory conditions. We also unpack common myths about MTHFR, including when high-dose methylated supplements may backfire. If you’ve ever been told you have an MTHFR mutation and felt confused about what to do next—or if you’re struggling with unexplained fertility challenges, thyroid antibodies, chronic fatigue, or inflammatory symptoms despite “normal labs”—this episode will help you understand the bigger biochemical picture and how to approach methylation support in a personalized, root-cause way. This conversation is especially important for active women who are trying to conceive, managing autoimmune thyroid disease, or navigating chronic illness through a functional medicine lens. A few things we chat about in this episode 👇👇👇 What MTHFR actually does, and why it is often misunderstood How methylation works, and why inflammation drives the process Why slow methylation may have been protective evolutionarily, but problematic today How methylation affects estrogen detoxification and hormone balance What homocysteine reveals about methylation efficiency and cardiovascular risk The three pathways the body uses to clear homocysteine Which genetic variants matter most for fertility, autoimmunity, and chronic illness How vitamin D receptor genes influence immune regulation and inflammation Important show links 👇👇👇 Learn more about Dr. Sam Shay at www.DrSamShay.com Apply to work with us 1:1 for fertility support Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

AMA: Low Luteal BBT, Mold Exposure, Thyroid Antibodies & Thyroid Inflammation—What It All Really Means In this AMA episode, I answer some of your frequently asked questions you submitted over on Instagram. We discuss the causes of low luteal phase basal body temperatures (BBT), progesterone dysfunction, mold-related inflammation, thyroid antibodies, and thyroid swelling. A few things we chat about in this episode 👇👇👇 What low luteal phase BBT can signal about ovulation and progesterone How progesterone drives body temperature and luteal phase health What delayed or weak temperature rises suggest about follicle development When low luteal temps indicate ovulation issues or luteal phase defects How low progesterone contributes to PMS heavy periods and histamine symptoms How low T3 and thyroid function impact the luteal phase How immune stress inflammation and mold exposure affect cycles and fertility What elevated thyroid antibodies or thyroid swelling may indicate Important show links 👇👇👇 Take our FREE Low T3 Quiz to find out if low t3 is driving your symptoms Receive a discount with GotMold? Home testing Kit use code Use code: laurenpapanos10 Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Fertility Over 35: The Prenatal Supplement Roadmap for Women + Men with WeNatal Co-Founder Trying to conceive after 35 requires more than just “taking a prenatal.” In this episode, we break down how to choose the right prenatal supplement for both women and men, and why fertility optimization starts months before conception. We discuss why the number of capsules per serving actually matters, how iron and calcium should be dosed and timed, and how modern food systems contribute to widespread nutrient depletion. You’ll learn why sperm health plays a critical role in fertility and pregnancy outcomes, how lifestyle toxins and oxidative stress damage egg and sperm quality, and why mitochondrial health becomes increasingly important with age. We also cover the key nutrients that support mitochondrial function, hormone balance, and reproductive health—and explain why the three months before conception are a critical window for both egg and sperm development. A few things we chat about in this episode 👇👇👇 Why the number of capsules per serving of your prenatal matters Why iron and calcium are separated and how iron needs change in pregnancy How modern food systems contribute to nutrient depletion What role sperm health plays in fertility and pregnancy outcomes How lifestyle toxins and oxidative stress impact egg and sperm quality Why mitochondrial health matters for fertility as women age Key nutrients that support mitochondrial and reproductive health Why the three months before conception are critical for egg and sperm development Important show links 👇👇👇 Visit WeNatal for supplements and receive a free magnesium bottle Apply to work with us 1:1 for fertility support Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Overtraining Syndrome: When Your Body Stops Adapting and Starts Protecting Itself Overtraining Syndrome isn’t just about doing too much—it’s what happens when your body stops adapting to exercise and shifts into a protective, survival state. In this episode, we break down what overtraining syndrome actually is, why it affects both recreational exercisers and competitive athletes, and how it’s often driven by inadequate recovery and fueling rather than training volume alone. We explore early warning signs that the body is no longer responding positively to exercise, the role of oxidative stress and mitochondrial dysfunction, and how chronic training stress disrupts thyroid function, cortisol, androgens, progesterone, metabolism, and ovulation. You’ll also learn how to strategically reduce training load, restore energy availability, and reintroduce exercise in a way that supports hormone balance, metabolic health, and long-term performance. A few things we chat about in this episode 👇👇👇 What overtraining syndrome is and why it affects both recreational exercisers and competitive athletes Why overtraining is often a recovery and fueling issue, not just a training issue Common training patterns that push the body into overtraining Early signs the body is no longer adapting positively to exercise How overtraining affects thyroid function, androgens, cortisol, and progesterone Why oxidative stress and mitochondrial dysfunction drive overtraining syndrome How overtraining disrupts ovulation, cycles, and metabolic regulation How to reduce training load, restore fueling, and reintroduce exercise to support hormone balance Important show links 👇👇👇 Learn more about our Strength in Hormones Workout Program – join with a 7 day free trial Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app