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

How to Support Androgens: Navigating Both Low and High Testosterone and DHEA-S in Women In this episode, we explore how to support androgens in women by understanding both low and high testosterone and DHEA-S, and what these patterns reveal about thyroid function, insulin signaling, adrenal health, inflammation, and stress. Androgens are essential for female energy, mood, muscle tone, libido, and fertility, and when they are either too low or too high, they signal deeper metabolic and immune imbalances rather than isolated hormone problems. A few things we chat about in this episode 👇👇👇 Why women need androgens like testosterone, DHEA, and DHT for energy, mood, and fertility The difference between ovarian and adrenal sources of androgens Why both low and high testosterone can cause symptoms How LH, insulin, thyroid function, and stress shape androgen levels Why PCOS is not an ovary-first condition Common signs of high & low androgens How insulin resistance, inflammation, and immune stress drive androgen imbalance Which labs actually matter for understanding androgen patterns Important show links 👇👇👇 Apply to work with us 1:1 for androgen support Listen to Adrenal Hormones episode with Dr. Kelly Ruef Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Chinese Medicine for Kiddos w/ Dr. David Allen In this episode of Strength in Hormones, we explore how Chinese Medicine approaches children’s health differently than Western medicine and why understanding these differences can transform the way you support your child’s digestion, sleep, emotions, and immune system. Chinese Medicine views children as physiologically and energetically developing, with immature digestive systems, sensitive nervous systems, and rapidly evolving emotional regulation, which means symptoms are often signals of deeper imbalances rather than isolated problems. We discuss common pediatric concerns such as asthma, ADHD, sleep disturbances, digestive issues, and behavioral challenges, and how patterns like night waking, nightmares, bedwetting, irritability, and frequent illness can reflect underlying imbalances in the gut, nervous system, and immune function. You’ll learn why digestive health is often the foundation for emotional regulation, focus, sleep quality, and overall development in children. A few things we chat about in this episode 👇👇👇 • How Chinese medicine views children differently than Western medicine • Why kids’ digestion, nervous systems, and emotions are still developing • Common patterns behind issues like asthma, ADHD, sleep problems, and digestive concerns • What symptoms like night waking, nightmares, bedwetting, and irritability can signal • Why digestive health is often the foundation for behavior and development • How food temperature, simplicity, and meal timing matter for kids • When and how herbs may be used safely in children • How parents can support nervous system regulation and emotional resilience • Why addressing root imbalances early can prevent long-term issues Important show links 👇👇👇 We do work with kids clinically! Inquire here for more information Learn more about Dr. David Allen's Healthy Kids Acupuncture & Herbs practice at www.davidallenlac.com Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

How Inflammation & The Immune System Pushes You Into Low T3 and High Reverse T3 Low T3 is one of the most misunderstood thyroid patterns, and it’s rarely a problem that starts in the thyroid itself. In this episode, we explore how the immune system, inflammation, and metabolic stress drive changes in T3 and reverse T3, often long before the thyroid gland becomes the primary issue. You’ll learn what T3 actually controls in the body, why normal TSH and T4 levels do not guarantee healthy thyroid function, and how mitochondrial health determines whether thyroid hormone can truly do its job. We break down the difference between low T3 and elevated reverse T3, explain why the body shifts into energy conservation mode under chronic stress, and cover the critical role of deiodinase enzymes (D1, D2, and D3) in thyroid hormone conversion. A few things we chat about in this episode 👇👇👇 Why low T3 is not a thyroid-first problem The link between inflammation, immune activation & thyroid suppression What T3 actually controls Why you can have normal TSH and T4 but still feel exhausted The difference between low T3 vs. high RT3 How mitochondrial health dictates thyroid hormone effectiveness Why the body enters energy conservation mode under chronic stress The role of deiodinase enzymes (D1, D2, D3) in thyroid conversion How chronic infections, gut dysfunction, and toxins impact T3 Why thyroid medication alone often fails to resolve symptoms Important show links 👇👇👇 Take Free Quiz - Do You Have Low T3 Levels? Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Micronutrients, Probiotics & Prenatals for Fertility & Pregnancy w/ Ayla Barmer, Fullwell Fertility In this episode, I sit down with Ayla Barmer, registered dietitian and founder of FullWell Fertility, to break down what the research actually says about micronutrients, probiotics, and prenatals for fertility, pregnancy, and postpartum health. Despite the growing prenatal market, many supplements still miss the mark when it comes to evidence-based dosing, bioavailable nutrient forms, and individualized needs. We cover the most misunderstood and controversial topics in prenatal nutrition, including folate vs. folic acid, the role of methylated forms, and why blanket fear around vitamin A may be contributing to widespread deficiency and downstream thyroid, immune, and fertility issues. We also dive into why iron and omega-3s are often excluded from prenatals, how iron needs change across each trimester, and how to determine whether supplementation is necessary based on labs—not assumptions. A few things we chat about in this episode 👇👇👇 Why many prenatals don’t align with the evidence on nutrient forms or dosing Modern drivers of nutrient depletion—even with a “healthy” diet Folate vs. methylfolate vs. folic acid: what matters most in pregnancy The truth about vitamin A in pregnancy and why avoidance may backfire Why iron and omega-3s are often intentionally excluded from prenatals How iron needs shift across pregnancy and how to assess the right dose What really matters for DHA and EPA for mom and baby How to evaluate probiotics and support the microbiome intelligently Important show links 👇👇👇 Apply to work with us 1:1 for pre-conception, pregnancy & postpartum support at functionalfueling.com/coaching-page Visit Fullwell and shop pretnatals online - use code FullWell20 for up to 36% off your first order Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Low T3 With Normal TSH: How Energy Availability Impacts Thyroid Function If your TSH looks “normal” but you still feel exhausted, with irregular cycles and slowed metabolism, this episode will help you understand what standard testing often misses. In this episode, we break down energy availability—the balance between the energy you take in and the energy your body expends—and why it is one of the most overlooked drivers of thyroid dysfunction, particularly low T3, the active thyroid hormone that actually controls metabolism, energy, and the menstrual cycle. A few things we chat about in this episode 👇👇👇 What T3 (active thyroid hormone) actually controls in the body How you can have normal TSH and T4 but still feel exhausted The connection between low energy availability and suppressed T3 Key variables that push the body into metabolic conservation mode Why adequate nutrition is essential for T4 → T3 conversion Hormones that inhibit thyroid function under stress or low fuel states Common signs and symptoms of low T3 Why thyroid medication alone often falls short How fueling, timing, and safety signals support thyroid and hormone restoration If you are an active woman, athlete, or high-performing individual struggling with fatigue, stubborn symptoms, or “normal” TSH levels that don’t match how you feel, this episode will give you a new framework for understanding—and supporting—your thyroid from the inside out. Important show links 👇👇👇 Find out if you may be experiencing low T3 levels - Take our t3 quiz Uncover the labs that influence T3 levels - Get my Thyroid Inflammation Lab Decoder Guide Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LODown] Is Your Low Progesterone Actually a Thyroid Issue? Low progesterone is one of the most common hormone concerns I see—but it’s also one of the most misunderstood. In this episode, we unpack why low progesterone is rarely a true progesterone deficiency and is far more often a downstream signal of poor ovulation quality driven by low T3, metabolic stress, or thyroid autoimmunity. You’ll learn why progesterone is best understood as a marker of ovulation strength—not something the body simply “fails to make”—and how thyroid hormone, mitochondrial energy, inflammation, blood sugar, and nervous system safety all determine whether ovulation (and the corpus luteum) can function properly. We also dive into why luteal phase defect is frequently misdiagnosed as PCOS, how Hashimoto’s can quietly disrupt ovulation even with normal cycles, and why progesterone supplementation alone often fails to fix the problem. A few things we chat about in this episode 👇👇👇 Why progesterone reflects ovulation quality—not ovarian failure The thyroid–progesterone axis and how low T3 weakens ovulation and the corpus luteum How stress, cortisol, and reverse T3 put metabolic “brakes” on progesterone production The overlooked role of thyroid autoimmunity in low progesterone, short luteal phases, and miscarriage risk Luteal phase defect vs. PCOS: how to tell the difference What labs actually matter for identifying thyroid-driven low progesterone (and how to time them correctly) Why progesterone supplementation is sometimes helpful—but rarely a root-cause solution Treatment priorities that restore ovulation by fixing thyroid conversion, metabolism, and immune stress Important show links 👇👇👇 Take my free T3 QUIZ to find out if low t3 could be driving your low progesterone levels Episode Period Problems: PCOS vs. Amenorrhea Book your 1:1 Functional Clarity Session www.functionalfueling.com/clarity-sessions Get discount with inito using code functionalfueling15 Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Liver & Kidney Stagnation: The Connection to Stress, Fertility, Sleep & More with Dr. David Allen Struggling with 1–3am wakeups, stress sensitivity, or chronic fatigue? This episode uncovers how liver and kidney stagnation quietly disrupt stress resiliency, fertility, sleep and more. Learn the signs of stagnation, why stress tolerance drops over time, how chronic stress drains fertility and thyroid function, why detox protocols backfire when you’re depleted, and the breath-and-pause technique that stops an overwhelm spiral instantly. A few things we chat about in this episode 👇👇👇 Signs of liver and kidney stagnation and how they show up in your hormones, energy, skin, and mood How these organs shape resilience, fertility, longevity, and your daily stress response What waking up between 1–3am reveals about liver stress, emotional overload, and blood sugar How chronic stress drains ovarian function, thyroid output, adrenal capacity, and overall vitality Why your stress tolerance keeps dropping—and the steps to rebuild it A breath-and-pause technique you can use anytime to stop a stress, anger, or overwhelm spiral Why detoxification protocols often backfire when the body’s core systems are stagnant or depleted How digestion weakens with age, impacting nutrient absorption, hormones, and detox pathways The role of the mind–body connection in accelerating recovery and healing Important show links 👇👇👇 Download Our Functional Holiday Recipe Guide Shop our Formulas and save 20% (discount code in holiday guide) Learn more about Dr. David Allen's Healthy Kids Acupuncture & Herbs practice at www.davidallenlac.com Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Your Guide to a Hormone Healthy Thanksgiving In this episode I chat with my right hand gal, Romana Brennan. Romana is our other functional medicine registered dietitian here at Functional Fueling. In this episode we provide our best holiday survival tips, sharing with you how we navigate the holiday season, and what to do and what not to do to make this your healthiest year yet. You can find all of the practical strategies we discuss in this episode in this year's Holiday Guide here. A few things we chat about in this episode 👇👇👇 Our top traditional Thanksgiving recipe swaps How to beat constipation and bloating with travel and holiday meals Navigating conversations around your eating decisions at meals How to set yourself up for success before Holiday meals with a step-by-step game plan for a morning and evening Holiday party Our favorite supplements for digestion around Holiday meals How to navigate alcohol - whats a safe amount, how to prep before and after for success. Healthier wine and drink alternatives. Strategies to support your circadian rhythm during the Holiday season How to manage time and financial stress with nutrition changes Important show links 👇👇👇 Download our FREE FUNCTIONAL HOLIDAY RECIPE GUIDE Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app LISTEN TO THE FULL PODCAST EPISODE! 🔊 Watch us in the studio on Youtube!

Your Guide to Correcting Insulin Resistance If you're struggling with fatigue, stubborn weight gain, or irregular cycles, insulin resistance could be at the root. Insulin Resistance affects far more than just blood sugar. In this episode, we break down everything you need to know to identify, understand, and correct insulin resistance. A few things we chat about in this episode 👇👇👇 How to spot insulin resistance and confirm it with the right labs Common symptoms you might be overlooking The connection between insulin resistance, PCOS, thyroid health, and fertility Why the “just cut carbs and exercise more” approach doesn’t work Nutrient deficiencies that can worsen insulin resistance How mitochondrial health impacts energy, metabolism, and blood sugar Hormone shifts in perimenopause and menopause and their effect on insulin sensitivity Practical strategies for using carbs, fats, and exercise to improve insulin function Which labs to track and the optimal ranges for monitoring your progress Important show links 👇👇👇 Find out if you're experiencing insulin resistance with our Blood Sugar Hormone Testing Package Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Case Study: How She Resolved Her Acne, Chronic Bloating & Got Pregnant with Ease In this episode, I share a powerful case study of a client struggling with bloating, acne, low cortisol, and low progesterone — symptoms that had left her feeling hopeless after working with multiple practitioners. We take a deep dive into what was actually going on behind the scenes, including: Brain-to-ovary communication imbalances Gut microbiome and digestive juice issues Mold, heavy metals, and endocrine disruptors Elevated blood sugar response from “healthy” meals Chronic inflammation and oxidative stress Adrenal and nervous system dysregulation Vitamin and mineral deficiencies I walk you through how we addressed each of these root causes to help her finally feel balanced, energized, and — most importantly — get pregnant with ease. Whether you’ve been struggling with persistent gut or hormone issues, or just want to understand the power of root-cause healing, this episode breaks down the exact systems we targeted and why a surface-level approach isn’t enough. Important show links 👇👇👇 Get your hormones tested- learn more about our hormone testing packages Work with us 1:1 for root cause healing - $300 off through 10/25/25 Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Behind the Scenes of My Career Path: Your Questions Answered This is a long overdue podcast episode that you have been asking for, for YEARS! In this episode, I answer the questions I get most often about my career journey, how I built my practice, and the trainings that shaped my approach. You can also find more specifics on this over at functionalfueling.com/about. I hope this episode helps guide you on your career path! A few things we chat about in this episode 👇👇👇 • How a functional nutrition undergrad & grad school program gave me a systems-first lens that guides my work today • Lessons from working as a sports dietitian in sports medicine and athlete performance, including interpreting labs, supporting menstrual health, and integrating sports medicine into nutrition practice • How my passion in functional nutrition shifted 5 years in and why I made the transition from sports to internal medicine and how this shaped my philosophy and helped me spot advanced hormone patterns in chronic disease populations • How I use performance data—exercise information, nervous system function, and other sports medicine lab metrics—to identify what truly moves the needle for women of all activity levels • The story behind building Functional Fueling®, some of the advanced trainings I’ve completed, and simple advice for starting a private practice • How I apply systems biology in practice, connecting hormones with other body systems and sequencing care for effective results Important show links 👇👇👇 Join my 3 Part Hormone Testing Workshop Series (Clinicians Only) to learn how to spot advanced hormone patterns, analyzing labs and functional nutrition and supplement support: Register Here Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

How I Started Solids and What Feeding Looks Like Now A few things we chat about in this episode 👇👇👇 How I introduced solids and open-cup drinking: what I prioritized and what I skipped Green juices for babies: safe bases & what I avoid The baby products & pantry staples I reach for on repeat & brands we actually use The key nutrients babies need from 6–24 months & simple ways we cover them How I prevent constant snacking and build balanced plates Allergen and grain strategy: why I’m cautious with early grains and how I’m lowering future allergy risk Low-tox swaps for babies: how I’m cutting down microplastics & endocrine disruptors Important show links 👇👇👇 Paleo Jerky discount code Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] Why You Can't Stay Asleep, What Your Hormones Have to do with it (And How to Fix It) Do you find yourself waking up at 2 or 3 a.m., staring at the ceiling, wondering why you can’t stay asleep? In this week’s episode of The Strength in Hormones Podcast, I dive into the root causes of nighttime waking and what your hormones—like progesterone, thyroid, and cortisol—have to do with it. You’ll learn why sleep disruptions often flare during certain phases of your cycle, how thyroid function impacts your ability to stay asleep, and practical strategies to finally get deeper, more restorative rest. A few things we chat about in this episode 👇👇👇 00:00 Introduction to Sleep Disturbances 04:00 Understanding Sleep Data and Quality 10:41 Hormonal Influences on Sleep 15:58 Cortisol and Blood Sugar Dynamics with Sleep 19:47 Stress and Sleep Quality with Practical Solutions 23:01 Testing for Hormonal Imbalances Driving Sleep Disturbances Important show links 👇👇👇 Listen to mentioned episode: The Vagus Nerve Solution to Inflammation with Dr. Habib Get your hormones tested with our DUTCH test, learn more about our hormone testing packages Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] How to Control Inflammation Around Workouts Inflammation isn’t always the enemy. In fact, it’s exactly what your body needs after a workout to repair muscles, stimulate growth, and get fitter. But when exercise-driven inflammation becomes chronic, it can lead to hormonal chaos. A few things we chat about in this episode 👇👇👇 ✅ The difference between acute (helpful) and chronic (harmful) inflammation ✅ Why short-term oxidative stress from exercise is actually a signal for repair and hypertrophy ✅ Signs your workouts are creating more harm than good ✅ The types of training that create the most oxidative stress vs. lower-stress options ✅ Nutrient timing strategies to better control inflammation and support recovery ✅ How mitochondrial dysfunction, low thyroid, toxins, and nutrient gaps can turn a healthy workout response into damaging chronic inflammation By the end, you’ll understand how to train in a way that maximizes the benefits of inflammation—without tipping your body into overtraining, poor recovery, or systemic stress. If you’ve been wondering whether your workouts are helping your hormones—or secretly working against them—this episode is for you. Important show links 👇👇👇 Sign up for a FREE 7-day trial for our Strength in Hormones program Listen to mentioned episodes Fueling For Your Workouts Mitochondria: Fatigue, Fertility, Thyroid Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] Minerals for PCOS PCOS is often talked about in terms of hormones, blood sugar, and fertility—but minerals are one of the most overlooked tools for managing symptoms and restoring balance. In this episode of the Strength in Hormones podcast, we explore how specific minerals like magnesium, chromium, zinc, selenium, and electrolytes can directly impact insulin resistance, thyroid health, adrenal function, and hormone balance. You’ll also learn about the double-edged role of iron in PCOS, why testing matters, and how to individualize your mineral needs for better energy, cycles, and metabolism. Whether you’re newly diagnosed or have been navigating PCOS for years, this conversation will give you practical, science-backed insight into how minerals can be the missing link in your hormone health journey. A few things we chat about in this episode 👇👇👇 Why minerals matter for PCOS Understanding PCOS Diagnosis and Treatment The Role of Magnesium in PCOS Chromium and Insulin Resistance Zinc’s Impact on Androgenic Hormones Selenium and Thyroid Health and How This Impacts PCOS Electrolytes and Adrenal PCOS Iron: The Double-Edged Sword Testing and Individualizing Mineral Needs Important show links 👇👇👇 Doors are open to our program Functional Thyroid Foundations now through 8/24. Learn more and enroll here: functionalfueling.com/functional-thyroid-foundations Listen to mentioned episodes: [The LOdown] Minerals for Hypothyroidism [The LOdown] The Period Issue – Is it PCOS or Hypothalamic Amenorrhea? Order Mineral Magic at functionalfueling.com/mineral-magic use code:podcast15 Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] The Root Causes of Women's Hair Loss If your hair is thinning, shedding faster than it’s growing, or just won’t regain its fullness, the problem may go deeper than shampoo or supplements. In this episode, we uncover how key mineral imbalances—especially zinc, copper, iron, selenium, and iodine—can make or break your hair health. A few things we chat about in this episode 👇👇👇 Why low zinc or iron can shorten your hair’s growth phase and trigger excess shedding How high copper or iron drive oxidative stress and immune dysfunction The role of the immune system in hair follicle health—and how autoimmunity (like alopecia areata or Hashimoto’s) plays a role Environmental triggers such as mold, infections, and toxins that sabotage hair growth How thyroid health (especially low T3, reverse T3 dominance, or Hashimoto’s antibodies) impacts the hair cycle—and why thyroid hormone medication alone may not be enough The androgen connection: DHT, testosterone, PCOS, insulin resistance, and how stress can ramp up androgen output Top food sources and supplementation for essential minerals and nutrients that support healthy, strong hair We’ll also cover lab testing strategies to restore your hair’s natural growth cycle. If you’ve been told your hair loss is “just aging” or “just genetics,” this episode will give you a deeper, root-cause lens—so you can finally see lasting improvement from the inside out. Important show links 👇👇👇 Learn more about our hormone testing packages Save 15% on my Mineral Magic supplement this month only on with code 'podcast15' atlink: functionalfueling.com/mineral-magic Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The Lodown] Your Guide to Coming Off Birth Control: What to Expect & How to Support Your Hormones A few things we chat about in this episode 👇👇👇 Important show links 👇👇👇 Join waitlist for Inflammation Hormony now Get your hormones tested with our DUTCH test- learn more about our hormone testing packages Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Is It Really ADHD? Focus, Hormones & the Functional Medicine Lens with Christa Biegler, RD In this episode of the Strength in Hormones podcast, we explore the deeper layers behind ADHD—beyond the common diagnosis and medication route. From neurotransmitters and hormones to micronutrients and brain inflammation, we dive into the functional root causes that often get missed. Whether you've been diagnosed with ADHD, suspect it, or just feel chronically unfocused and overwhelmed, this conversation breaks down what's really going on in the body and brain—and where to begin if you want a more holistic, hormone-informed approach to focus and mental clarity. A few things we chat about in this episode 👇👇 What ADHD actually is and how it's typically diagnosed The current treatment landscape and where it falls short The role of the thyroid and adrenals in focus and attention Nutrition and lifestyle approaches for ADHD Nootropics and cognitive support options Why addressing endocrine disruptors and stress play a role in ADHD management Functional vs. conventional approaches to ADHD Important show links 👇👇👇 Join our Inflammation Hormony program today Learn more about Christa's practice Less Stressed Life at www.christabiegler.com Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Keratosis Pilaris (Chicken Skin): Root Causes & Functional Solutions Keratosis Pilaris (KP) — often referred to as "chicken skin" — is more than a cosmetic issue. In this episode, we break down what KP really is, why it happens, and what it reveals about your internal health. You'll learn: What causes those stubborn bumps on the back of your arms The role of Vitamin A, essential fatty acids, and other key nutrients How gut health and liver function impact your skin Why KP may signal hormonal imbalances like low progesterone or thyroid dysfunction Practical nutrition and lifestyle strategies to smooth your skin from the inside out Important show links 👇👇👇 Listen to mentioned episodes with Danielle from ClearStem and leaky gut Learn more about our 1:1 coaching program Download my Free Hormonal Inflammation Lab Decoder Guide Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Your Guide to Egg Quality & Egg Freezing: How to Prepare and Support Your Body for Fertility In this episode of the Strength in Hormones Podcast, Lauren discusses the critical aspects of egg freezing and egg quality. She emphasizes the importance of hormonal balance, nutrition, and lifestyle choices in supporting egg quality as women age or prepare for egg freezing. The conversation covers the impact of the egg freezing process on hormones, the significance of liver health, the role of antioxidants, and the necessity of stress management for optimal reproductive health. Lauren provides actionable tips for women looking to improve their egg quality and navigate the egg freezing process effectively. A few things we chat about in this episode 👇👇👇 1. The role of sex and thyroid hormones in egg quality 2. Diet and lifestyle's impact on egg quality 4. How DHEA supplementation can improve ovarian response in women 35+ 5. The role of antioxidants and which ones for egg quality. 6. Nutrition and lifestyle strategies to support your body before, during and after the egg freezing process. Important show links 👇👇👇 Join the Inflammation Hormony program to learn how to optimize your mineral levels through food, beverages and supplementation Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Case Study: How She Healed From Mold, Recovered Her Thyroid & Progesterone Levels In this powerful case study, I’m walking you through this client's transformation — from severe bloating, brain fog, and fatigue to finally achieving regular, ovulatory cycles and reclaiming her energy. After years of loose stools, hair loss, sinus inflammation, and dependence on caffeine just to function, she discovered that her body was battling deep-rooted mold toxicity, adrenal burnout, and hormone disruption. We’ll explore the exact functional labs that revealed what her previous functional labs missed, the 10-step roadmap we used to rebuild her gut, hormones, and mitochondria, and the tools that made the difference when nothing else worked. Whether you’re dealing with unresolved gut symptoms, chronic fatigue, or thyroid and hormonal imbalances, this episode gives you real answers — and real hope. A few things we chat about in this episode 👇👇👇 1. The real reason behind her bloating, diarrhea, acne and chronic fatigue 2. How mycotoxins like ochratoxin and citrinin were impacting her mitochondria, thyroid, progesterone levels, and skin 3. The surprising connection between low DHEA, low vitamin levels, and hair loss 4. Why comprehensive blood work, adrenal testing and GI MAP testing were key to uncovering hidden infections and hormonal imbalances 5. The importance of phased treatment — from binding and elimination to hormonal rebuilding 6. How we supported ovulation naturally in a woman with anovulatory, short cycles 7. Why topical antifungals, colostrum, and liver support came before probiotics 8. What labs showed when her ferritin, progesterone, and estrogen were tanked — and how we brought them back 9. How she finally got to a regular 29-day cycle with ovulation after years of irregularity 10. Tools like herbs, sauna, and lymphatic drainage that made all the difference Important show links 👇👇👇 Learn more about our 1:1 program Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] The Hormonal Link to High Cholesterol What if your high cholesterol isn’t just about your diet—but about your hormones? In this episode, we explore the surprising hormonal connections behind elevated cholesterol levels. You’ll learn why your liver—not your lunch—is responsible for the majority of your cholesterol, and how thyroid, estrogen, cortisol, insulin, and progesterone all influence cholesterol production, clearance, and conversion in profound ways. In this episode we cover: Why low thyroid function leads to higher cholesterol (and the history of thyroid meds as cholesterol-lowering therapy) How sluggish liver detox and reduced bile flow impair cholesterol clearance and ultimately, cholesterol levels The role of estrogen in boosting HDL and lowering lipoprotein(a) How cortisol and insulin resistance fuel harmful LDL subtypes and triglycerides Why progesterone (and mitochondrial health) matter for cholesterol utilization and bile flow This is a must-listen if you have ever been told to "just eat less eggs"—but your labs still tell a different story. Tune in to understand the deeper hormonal roots of lipid imbalances and what it means for long-term metabolic and cardiovascular health. Important show links 👇👇👇 Join our 1:1 coaching waitlist Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] Your Guide to Electrolytes (for the Adrenals, Thyroid, Pregnancy & Breastfeeding) In this episode, Lauren dives into the essential—but often overlooked—role of electrolytes in hormone health and daily function. From stress to sweat to pregnancy, your body’s need for key minerals like sodium, potassium, magnesium, and calcium shifts constantly. Lauren breaks down how hormones such as cortisol and thyroid hormones affect your electrolyte balance—and why women, especially during pregnancy or breastfeeding, need to pay closer attention. Whether you're navigating high stress, training hard, or simply aiming for more energy and better health, this episode gives you the tools to personalize your electrolyte strategy. A few things we chat about in this episode 👇👇👇 What electrolytes are and why you need them How cortisol and stress impacts fluid retention and mineral balance. How and why electrolyte needs increase during pregnancy and breastfeeding A deep dive into the key electrolytes: how much you need, sources and hormonal considerations An overview of the different types of magnesium and when to use which one The types of lab testing that can reveal mineral imbalances The circadian rhythm response of electrolytes and which ones you need at specific times of day The connection between electrolytes and overnight waking Important show links 👇👇👇 Join the Inflammation Hormony program to learn how to optimize your mineral levels through food, beverages and supplementation Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] Cycle Syncing with Imbalanced Hormones In this episode of the Strength in Hormones podcast, Lauren discusses the complexities of cycle syncing for women with hormonal imbalances. She emphasizes the importance of understanding individual cycles, particularly for those who do not have a regular 28-day cycle. The conversation covers various aspects of hormonal health, including ovulation, stress management, thyroid support, and dietary adjustments to alleviate symptoms like PMS and histamine reactions. Lauren provides practical advice on how to adapt cycle syncing strategies to better suit individual hormonal needs, ultimately aiming to empower women to take control of their health. A few things we chat about in this episode 👇👇👇 How cycle syncing is often based on the assumption of a regular cycle, however, many women experience hormonal imbalances that affect ovulation. The role of management of stressors in cycle regularity How to adjust exercise intensity to support ovulation How your cycle changes influence histamine reactions and how to manage this How to cycle sync to navigate PMS symptoms, as well as cyclical BV and yeast infections The different types of irregular cycles and how to cycle sync with nutrition and workouts accordingly to improve hormones Important show links 👇👇👇 Get your hormones tested with our DUTCH test- learn more about our hormone testing packages. Use code 'may20' for 20% off through 5/31/25. Listen to previous episode on Bacterial Vaginosis, Yeast Infections and the Vaginal Microbiome to Hormone Connection Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

As women move through perimenopause and menopause, the hormonal landscape shifts dramatically—and so does the way the body holds onto muscle and bone. In this episode, I’m joined by Dr. Cecily Havert of Northern Virginia Family Practice, to break down what happens to muscle mass, metabolism, and body composition in midlife, and why resistance training is your best ally. A few things we chat about in this episode 👇👇👇 The average rate of muscle loss per year and per decade as we age How hormonal shifts—especially estrogen, progesterone, and testosterone—affect muscle maintenance and strength The critical role estrogen plays in preserving lean muscle and supporting bone density Why declining hormones also increase the risk for bone loss and fractures How muscle mass impacts metabolism and insulin sensitivity during and after menopause Why so many women notice changes in waist circumference in midlife (hint: it’s not just about calories) The connection between lean muscle and stronger bones—and how to build both Resistance training vs. weight-bearing cardio: which is best for bone and muscle health post-menopause? Actionable strategies to maintain strength, improve body composition, and protect long-term health Important show links 👇👇👇 Learn more about our Strength in Hormones Workout Program - join with a 7 day free trial Work with Dr. Havert at https://nvafamilypractice.com/ Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] Postpartum Thyroiditis Postpartum thyroiditis is one of the most overlooked conditions affecting new moms—and it can leave you feeling anxious, exhausted, and completely out of sync with your body. In this episode, we unpack what postpartum thyroiditis is, why it often goes undiagnosed, and how it differs from other thyroid conditions like Hashimoto’s. You'll learn about the immune system shifts during and after pregnancy, the phases of thyroid dysfunction, and the labs, nutrients, and lifestyle strategies that support healing. I’ll also share my own postpartum experience and the key things I wish more women knew ahead of time. Whether you're a new mom or planning a pregnancy this is a must-listen. A few things we chat about in this episode 👇👇👇 What is Postpartum Thyroiditis Why It Happens and the Immune System Rebound The Two Distinct Phases of the Thyroid Changes Risk Factors & Labs Nutritional & Lifestyle Support My Personal Postpartum Stress Management Recommendations Important show links 👇👇👇 Download Hormonal Inflammation Lab Decoder Listen to mentioned Episodes My Labor and Post Partum Experience My Labor & Post Partum Plan Leaky Gut with Abby Hueber Learn more about our Inflammation Harmony Program and Lab Testing Options Purchase our Gut Soothe Formula Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

From PCOS to Motherhood with Aurora Culpo In this episode of Strength in Hormones, host Lauren Papanos sits down with Aurora Colpo to explore her deeply personal journey through PCOS, fertility struggles, miscarriages, and perinatal anxiety. Aurora opens up about the emotional and physical toll of hormone imbalances and the natural methods that have helped her reclaim her health—like acupuncture, cycle syncing, and targeted nutrition. Together, Lauren and Aurora discuss the multifaceted nature of PCOS, how gut health and mental well-being play into hormone regulation, and the real-life challenges of balancing motherhood with self-care. Whether you're navigating hormonal chaos or supporting someone who is, this episode is a must-listen. A few things we chat about in this episode 👇👇👇 The many faces of PCOS and why symptoms like insulin resistance can show up even in lean women Aurora’s personal fertility journey, including miscarriages and hormone-related challenges Navigating perinatal anxiety and the often-overlooked mental health aspects of motherhood Natural tools for hormone regulation, including acupuncture and cycle syncing How dietary changes and supplements support blood sugar, mood, and skin health The connection between gut health, hormone balance, and inflammation Balancing entrepreneurship, motherhood, and personal well-being while healing hormonally Important show links 👇👇👇 Download Hormonal Inflammation Lab Decoder Listen to Auroras Podcast Barely Filtered Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] Why Your Mitochondria are Key to Fatigue, Fertility and the Thyroid This week’s episode of the Strength in Hormones Podcast uncovers one of the most overlooked root causes of hormone imbalance and fatigue: mitochondrial dysfunction. These tiny powerhouses are responsible for making energy in every cell—and when they slow down, so does everything else. We explore how sluggish mitochondria contribute to burnout, brain fog, and poor recovery, and why they’re so essential for converting thyroid hormones like T3 into usable energy. You’ll also learn how mitochondrial function impacts fertility, from egg quality and AMH production to ovulation and hormone balance. If you’ve been feeling tired, stuck, or out of sync with your body—this episode offers a new perspective (and real tools) to support your energy from the root. A few things we chat about in this episode 👇👇👇 Quick overview of mitochondrial function, what they are and their role in the body The connection between mitochondrial health and thyroid function, how mitochondrial function influences free T3 conversion and how thyroid function influences mitochondrial health Why mitochondrial health should be a key target for fertility, especially if >35 years of age The role of mitochondrial health in ovulation and healthy cycles How to support mitochondrial health with foods, supplements and lifestyle practices like sauna and red light therapy Important show links 👇👇👇 Listen to mentioned episodes on Glutathione and Heavy Metals. Shop our Energy Nutrient formula and use code "podcast" until 5/21 to save 20% at functionalfueling.com/energy-nutrients Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] How to Reverse Low Progesterone without HRT If you've been dealing with irregular cycles, PMS that feels like it's getting worse, or you're struggling with fertility, low progesterone might be the missing link. In this episode, we're diving deep into how to recognize the symptoms of low progesterone, what labs to request, and how to naturally support healthy hormone production—without jumping straight into hormone replacement therapy (HRT). Learn the root causes, including how stress and inflammation impact your cycle, and what nutrition, lifestyle, and targeted supplementation strategies can actually move the needle. Whether you're navigating perimenopause, trying to conceive, or just want better hormone balance, this episode is packed with actionable takeaways. A few things we chat about in this episode 👇👇👇 The most common signs and symptoms of low progesterone (and what they mean) Key labs to request and how to interpret them—including ideal progesterone levels The truth about “pregnenolone steal” and how stress impacts your hormones Why cortisol and blood sugar issues sabotage your progesterone production What nutrients are essential for making progesterone—and how to get them from food The underrated role of Vitamin C in supporting the luteal phase Why sleep, circadian rhythm, and inflammation matter more than you think Real-world strategies to address low progesterone at the root—without relying on HRT Important show links 👇👇👇 Sign up for Inflammation Hormony - we start on Monday, 4/14! Shop our Functional Formulas Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Fixing Leaky Gut for Better Hormones: Natural Strategies for Thyroid & PCOS Support with Abby Hueber, RD In this episode of Strength in Hormones, we dive deep into leaky gut syndrome and its widespread effects on hormones and metabolism. Our guest, Abby, a fellow functional medicine registered dietitian, breaks down what leaky gut is, why it matters, and how you can take steps to heal your gut for better energy, hormones, and overall well-being. If you’ve been struggling with bloating, fatigue, hormonal imbalances, or unexplained weight changes, this episode is packed with practical strategies to help you optimize your gut health and feel your best. A few things we chat about in this episode 👇👇👇 What is leaky gut, and how does it develop? How gut health influences hormones, metabolism, and inflammation The link between leaky gut and autoimmune conditions Why active women and athletes are especially prone to gut issues Signs and symptoms of leaky gut syndrome The best functional lab tests for identifying gut imbalances Diet, supplements, and lifestyle changes to heal and support gut integrity Important show links 👇👇👇 Shop my Leaky Gut formula - Gut Soothe here Listen to previous episode on Mold and Gut Health with Abby. Follow Abby on IG @abovehealth Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] Blood Sugar & Cortisol Response to Different Types of Workouts Ever wonder why some workouts leave you energized while others leave you crashing? In this week’s SIH episode, we’re diving into how different types of exercise—like strength training, HIIT, and aerobic cardio— impact your blood sugar, cortisol levels, and overall recovery. Whether you're working out for body composition, hormone balance, or just better mental wellbeing—understanding your body’s glucose and cortisol response is key for getting the results you want without burnout. ----more---- A few things we chat about in this episode 👇👇👇 🔹 Why aerobic exercise improves insulin sensitivity but may lower blood sugar and drive up cortisol in certain situations 🔹 How anaerobic training (like lifting or HIIT) causes a temporary glucose spike—but improves insulin sensitivity after 🔹 The role of cortisol and catecholamines in different types of workouts 🔹 How separating aerobic vs. anaerobic training (like we do in SIH) supports better energy and hormone balance 🔹 When to use carbs pre- or intra-workout to reduce cortisol and support recovery ----more---- Important show links 👇👇👇 Learn more about our Strength in Hormones workout program and join with a 7 day free trial. Save 20% on your walking pad at walkingpad.com/functionalfueling Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

100th Episode! Lo vs. Joe: Rapid-Fire This or That – Nutrition, Labs & Workouts! Get ready for a special 100th episode! In this milestone episode, my husband Joe and I go head-to-head in a fun and informative This or That showdown, tackling the biggest debates in training, hormones, nutrition, and labs. 👉 I grill Joe on his workout philosophy for hormone imbalances—heavy weights or light weights? Sprinting or Zone 2? Squats or deadlifts? 👉 Joe asks about hormone and lab testing must-knows—BBT or LH strips? Cortisol testing or full hormone panel? Most overlooked functional lab marker? 👉 We dive into nutrition, fueling, and lifestyle preferences—carbs or fats for energy? Big breakfast or big dinner? Fermented foods or fiber for gut health? 🎁 Free Giveaway Alert! 🎁 From March 12 - March 19, enter to win: ✅ A FREE Workouts for Thyroid Balance Guide ✅ A chance to win a Functional Formulas supplement bundle ($195 value)! How to enter: 1️⃣ Leave a rating & review in your podcast app 2️⃣ Like & comment “DONE” on our Instagram post about this episode 3️⃣ DM us a screenshot of your review! Don’t miss this fun, fast-paced episode—you’ll walk away with insights on training smarter, optimizing hormones, and fueling for performance. Important show links 👇👇👇 Enter the Giveaway on Instagram Listen to previous epsisodes with Joe Hormone Supportive Workouts & A Peak Inside Strength in Hormones Workouts Sign up for a Free 7 Day trial with Strength in Hormones Workouts Rate the show! Please give us a 5 star rating in your podcast app

Cognitive Health & Hormones: How to Naturally Support Your Mind Through Perimenopause w/ Dr. Cat Brown In this episode of Strength in Hormones, we’re diving into the powerful connection between hormones and brain health. We’ll explore the critical role of estrogen in cognitive function—how it supports memory, focus, and neuro-protection, and what happens when levels shift in peri-menopause and drop in menopause. Next, we’ll discuss cortisol’s impact on cognitive resilience, why stress feels more overwhelming in midlife, and strategies to support balanced cortisol levels. Then, we’ll unpack the link between glucose, insulin, and brain health—how blood sugar dysregulation contributes to memory decline, focus issues, and even conditions like type 3 diabetes. Finally, we’ll break down how hormone replacement therapy (HRT) can support cognitive health through menopause. Tune in to learn how you can protect your brain health and feel your best. A few things we chat about in this episode 👇👇👇 The role of estrogen in cognitive health. What we know estrogen does for the brain and what occurs when estrogen levels change in perimenopause and then drop in menopause. The connection between cortisol and cognitive health. Why women in perimenopause and menopause experience less stress resiliency and how to manage cortisol. What we know about glucose and insulin’s role in cognitive function. How blood sugar control impacts memory and focus. How HRT may help women with cognitive symptoms through menopause Who is and isn't a good candidate for HRT through menopause Important show links 👇👇👇 Sign up for my Free 40min Hormone Workshop Save 20% on your walking pad at walkingpad.com/functionalfueling Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] Hunger & Satiety Hormones: How Ghrelin and Leptin Control Your Menstrual Cycle and Thyroid In this episode, we’re breaking down ghrelin and leptin—your body’s key hunger and satiety hormones—and how they impact thyroid function, metabolism, and reproductive health. Learn how sleep, stress, fasting, and diet choices can throw these hormones out of balance, leading to reduced thyroid hormone output, leptin resistance, and even fertility struggles. Plus, we’ll cover practical ways to optimize your hunger hormones for better energy, thyroid health, and hormone balance. A few things we chat about in this episode 👇👇👇 Where ghrelin and leptin are made and when they are released What factors increase and lower ghrelin The role of leptin in thyroid and reproductive function Leptin resistance, what causes it and how it affects hormones The link between inflammation and satiety hormones The lifestyle and nutrition factors that increase leptin (if low) and help improve leptin sensitivity in leptin resistance Important show links 👇👇👇 Join the Inflammation Hormony program to learn how to optimize your leptin & ghrelin levels with step-by-step nutrition strategy Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Unveiling the Root Causes of Long COVID Fatigue & Autoimmunity w/Dr. Keith Ellis, PhD In this episode, I sit down with Dr. Keith Ellis, a leading Long COVID researcher, to break down the science behind lingering symptoms. We dive into the role of spike protein in Long COVID, its connection to autoimmunity, and why so many experience debilitating fatigue. Dr. Ellis also shares natural solutions he's identified to combat fatigue and improve recovery. Plus, we explore the impact of Long COVID on endothelial function, the role of microclots, and how they may trigger autoimmune responses. If you're looking for answers on Long COVID, this episode is packed with insights you won’t want to miss! A few things we chat about in this episode 👇👇👇 Spike protein and its relevance to Long COVID symptoms and autoimmunity Long COVID's impact on endothelial function and microclot formation Why Long COVID fatigue occurs The natural solutions Dr. Ellis has identified in his research and how they work Important show links 👇👇👇 Long COVID and EBV in Thyroid & Period Problems Podcast Episode Get your hormones tested with our DUTCH test- learn more about our hormone testing packages Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

In this episode I share all about my experience postpartum. The beauty, the challenge and everything in between. I also talk about how I’ve adjusted my daily routine, what’s been most helpful for healing (hello, bone broth and red light therapy!), and the hardest parts of this transition—like redefining productivity. If you’re in the postpartum phase or preparing for it, tune in for real talk, practical tips, and a few things I wish I had known sooner! A few things we chat about in this episode 👇👇👇 My food and hydration that worked for me early postpartum Baby blues and navigating the postpartum hormonal drop How I’ve revised my ‘schedule’ with baby Resuming working out Do you really need all the baby things? Things that helped me with healing The most challenging aspects of postpartum for me Important show links 👇👇👇 My Labor and Postpartum Experience episode My Pregnancy Supplement & Lifestyle Must-haves Blog Post Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app