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PODCAST

The Functional Fueling® Podcast

The Functional Fueling® Podcast is hosted by expert Functional Registered Dietitian and hormone specialist, Lauren Papanos. Join us every Wednesday for a brand new LOdown with Lo solo episode or expert guest interview. Host Lauren Papanos asks and answers the questions around how to live a vibrant life through harnessing the power of natural hormonal balance and medicinal foods.Inquire to work with Lauren’s practice at www.functionalfueling.com. Follow her on Instagram at @functional.fueling.

health & fitness nutrition

All Episodes

45:14

Episode 107: Why Muscle is Key to Healthier Bones &...

The Functional Fueling® Podcast ·

2025/05/21

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

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31:28

Episode 106: [The LOdown] Postpartum Thyroiditis

The Functional Fueling® Podcast ·

2025/05/07

[The LOdown] Postpartum ThyroiditisPostpartum 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

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46:45

Episode 105: From PCOS to Motherhood with Aurora Culpo

The Functional Fueling® Podcast ·

2025/04/30

From PCOS to Motherhood with Aurora CulpoIn 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

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28:14

Episode 104: [The LOdown] Why Your Mitochondria are...

The Functional Fueling® Podcast ·

2025/04/23

[The LOdown] Why Your Mitochondria are Key to Fatigue, Fertility and the ThyroidThis 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

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28:14

Episode 103: [The LOdown] How to Reverse Low...

The Functional Fueling® Podcast ·

2025/04/09

[The LOdown] How to Reverse Low Progesterone without HRTIf 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

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46:09

Episode 102: Fixing Leaky Gut for Better Hormones:...

The Functional Fueling® Podcast ·

2025/04/02

Fixing Leaky Gut for Better Hormones: Natural Strategies for Thyroid & PCOS Support with Abby Hueber, RDIn 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,

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26:42

Episode 101: [The LOdown] Blood Sugar & Cortisol...

The Functional Fueling® Podcast ·

2025/03/26

[The LOdown] Blood Sugar & Cortisol Response to Different Types of WorkoutsEver 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

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35:11

Episode 100! Lo vs. Joe: Rapid-Fire This or That –...

The Functional Fueling® Podcast ·

2025/03/12

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

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47:22

Episode 99: Cognitive Health & Hormones: How to...

The Functional Fueling® Podcast ·

2025/03/05

Cognitive Health & Hormones: How to Naturally Support Your Mind Through Perimenopause w/ Dr. Cat BrownIn 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

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30:33

Episode 98: [The LOdown] Hunger & Satiety Hormones:...

The Functional Fueling® Podcast ·

2025/02/26

[The LOdown] Hunger & Satiety Hormones: How Ghrelin and Leptin Control Your Menstrual Cycle and ThyroidIn 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

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49:40

Episode 97: Unveiling the Root Causes of Long COVID...

The Functional Fueling® Podcast ·

2025/02/12

Unveiling the Root Causes of Long COVID Fatigue & Autoimmunity w/Dr. Keith Ellis, PhDIn 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

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39:55

Episode 96: [The LOdown] Navigating the Beauty &...

The Functional Fueling® Podcast ·

2025/02/05

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

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31:51

Episode 95: [The LOdown] My Labor & Postpartum...

The Functional Fueling® Podcast ·

2025/01/29

[The LOdown] My Labor & Postpartum ExperienceIn 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

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42:05

Episode 94: Your Guide to Indoor Mold Testing with...

The Functional Fueling® Podcast ·

2025/01/15

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

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15:31

Episode 93: [The LOdown] The Link Between Oxalates &...

The Functional Fueling® Podcast ·

2025/01/08

[The LOdown] The Link Between Oxalates & InflammationA 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

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29:22

Episode 92:[The LOdown] PMDD vs. PMS

The Functional Fueling® Podcast ·

2025/01/01

[The LOdown] PMDD vs. PMSA 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

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45:50

Episode 91: Anti-Aging and Acne Mistakes with...

The Functional Fueling® Podcast ·

2024/12/18

Anti-Aging and Acne Mistakes with Esthetician & Acne Expert Danielle GronichA 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

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28:30

Episode 90: [The LOdown] Protein & Lean Muscle Building

The Functional Fueling® Podcast ·

2024/12/11

[The LOdown] Protein & Lean Muscle BuildingA 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

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44:16

Episode 89: [The LOdown] AMA: Hypothalamic...

The Functional Fueling® Podcast ·

2024/12/04

[The LOdown] AMA: Hypothalamic Amenorrhea, Appetite and Hunger Hormones, and InflammationA few things we chat about in this episode 👇👇👇 Supporting healthy progesterone while trying to conceive How to stimulate appetite and support digestion with REDS (relative energy deficiency in sport) or low energy availability Blood markers for Insulin Resistance How to know if you're eating too healthy or too much fiber for HA (hypothalamic amenorrhea) recovery Can anxiety and bad sleep be a sign of HA

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51:44

Episode 88: Holiday Survival Tips with Ro

The Functional Fueling® Podcast ·

2024/11/20

Holiday Survival Tips with RoIn 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

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