[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 app2️⃣ Like & comment “DONE” on our Instagram post about this episode3️⃣ 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  

 [The LOdown] My Labor & Postpartum Experience In this candid episode, I share the intimate details of my labor and postpartum experience, diving into the challenges I faced along the way. Join me as I discuss the emotional rollercoaster of being overdue and the various natural induction methods I tried, including castor oil, the Foley balloon, membrane sweep, and the Miles Circuit. I recount my transformative homebirth experience, starting from the initial symptoms of contractions to the moments of pushing and the unexpected birth complications. After my labor, I reflect on how I spent those crucial first few weeks—beginning with five days of resting in bed, savoring nourishing foods to aid in recovery. I then share how I gradually transitioned into more activity around the house in the following days before eventually getting back on my feet with some walking and pelvic floor physical therapy after 2.5 to 3 weeks. Whether you're a soon-to-be parent or just interested in the raw realities of childbirth, this episode offers insights and support.   A few things we chat about in this episode 👇👇👇 What I did from Weeks 40 - 42 and my experience being "late" The natural induction methods I tried to help facilitate labor My real and raw experience of having a homebirth and my birthstory What I did immediately after labor How I spent the first few weeks postpartum (foods I ate, specialists I saw and more!) Important show links 👇👇👇  Listen to My Labor & Postbirth Nutrition Plan episode Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

 Your Guide to Indoor Mold Testing with Jason Earle of Got Mold?   A few things we chat about in this episode 👇👇👇 The prevalence of mold in homes and why it's on the rise Why having a new build doesn't decrease your chances of mold Signs to look for that may indicate mold growth in your home The problems with mold testing and what to know before you hire an inspector or remediation company How to handle mold on porous vs. non-porous surfaces How to understand home mold testing results When remediation vs. an air filter is needed. The best type of air filter for mold Important show links 👇👇👇 Claim your free resources for GOT MOLD? Testing Kits  Learn about Testing Mold, Avoiding ERMI!  Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] The Link Between Oxalates & Inflammation A few things we chat about in this episode 👇👇👇 What are oxalates and what foods contain them? The role of oxalates in kidney stones, Hashimoto's thyroiditis and chronic inflammation What is oxalate sensitivity and oxalate dumping? How oxalates impact mineral balance Minerals that can help bind up oxalates   Important show links 👇👇👇 Join Inflammation Hormony Today! Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app    

[The LOdown] PMDD vs. PMS A few things we chat about in this episode 👇👇👇 What is PMDD (Premenstrual Dysphoric Disorder) and how does it compare to PMS? The role of progesterone metabolism in PMDD Why "optimal" progesterone levels may not be optimal for women with PMDD Testing for PMDD Common PMS symptoms and why they occur The hormonal and inflammation-related causes of PMS Natural treatment recommendations for PMS   Important show links 👇👇👇 Order Mineral Magic supplement 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

Anti-Aging and Acne Mistakes with Esthetician & Acne Expert Danielle Gronich   A few things we chat about 👇👇👇 The top 3 skincare mistakes people make that are experiencing cystic and fungal acne What is fungal acne and how does it compare to acne vulgaris? The key differences and similarities in products and treatment recommendations between acne vulgaris and fungal acne? The ingredients in most acne products that can cause your skin to age faster The common "clean" products people are using that can clog their pores? The best route to approach acne - root cause treatment vs. fancy topical treatments Important show links 👇👇👇 Discount: www.clearstem.com use code "functionalfueling" to save 20% Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

 [The LOdown] Protein & Lean Muscle Building A few things we chat about in this episode 👇👇👇 How protein supports lean muscle building Determining how much protein to eat, how to time it and how carbohydrate intake influences this number Why you should focus less on total daily protein intake and more on sources and amount per meal How soon after exercise you should consume protein The benefits of leucine and creatine monohydrate and where to find them in food sources   Important show links 👇👇👇 Learn more about our Strength in Hormones workout program and 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