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The Functional Fueling Podcast: Daily Summaries Delivered
by Lauren Papanos
The Functional Fueling Podcast is hosted by expert Functional Registered Dietitian and hormone specialist, Lauren Papanos. Join 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.
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- 6 days ago30 min
Episode 149: [The LOdown] The Strategy Behind My Daily Meals & Grocery Shopping
[The LOdown] The Strategy Behind My Daily Meals & Grocery Shopping A few things we chat about in this episode 👇👇👇 What my weekly meal planning routine actually looks like How I balance intentional nutrition, ease, and real life as a busy mom The grocery shopping strategies that help me stay consistent throughout the week Why I focus on repeatable routines rather than rigid meal plans The staple foods I always keep on hand How I structure meals and snacks to support energy, satiety, and hormone health My favorite shortcuts for simplifying healthy eating during busy seasons How I approach feeding both myself and my family without overcomplicating nutrition Important show links 👇👇👇 Sign up for our Functional Thyroid Foundation Course for more energy, less inflammation, and a Functional Nutrition Plan for your thyroid health Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app
- 1 weeks ago37 min
Episode 148: Osteopenia & Bone Stress Injuries in Pre- and Post- Menopausal Women with Dr. John Neustadt
Osteopenia & Bone Stress Injuries in Pre- and Post- Menopausal Women with Dr. John Neustadt In this episode of the Functional Fueling® Podcast, Lauren sits down with John Neustadt to discuss the often-overlooked factors driving osteopenia, osteoporosis, and bone stress injuries in both premenopausal and postmenopausal women. Together, they explore the complex relationship between hormones, thyroid function, gut health, inflammation, stress, sleep, and bone remodeling, as well as the limitations of DEXA scans for assessing true fracture risk. You'll also learn how common medications may contribute to bone loss over time, the key macro- and micronutrients required for optimal bone density, and practical strategies to support long-term skeletal health and injury prevention. Whether you're an active woman concerned about bone health, have breastfed for an extended period, had low estrogen levels or are looking to prevent osteoporosis naturally, this episode provides evidence-based insights to help you build stronger bones at every stage of life. A few things we chat about in this episode 👇👇👇 The hormone connection to bone loss and bone-related injuries The limitations with DEXA for understanding osteopenia and osteoporosis risk The connection between gut health, inflammation and bone loss How common medications many people are taking affect bone density over time How stress hormones, sleep and thyroid health influence bone remodeling The role of specific macro and micronutrients in bone health Important show links 👇👇👇 Purchase your Mineral Magic through our supplement shop Follow me on Instagram Learn more about Dr. John Neustadt at www.nbihealth.com Rate the show! Please give us a 5 star rating in your podcast app
- 2 weeks ago44 min
Episode 147: [The LOdown] The Truth About Healing Timelines for Thyroid, Fertility & Autoimmunity
[The LOdown] The Truth About Healing Timelines for Thyroid, Fertility & Autoimmunity A few things we chat about in this episode 👇👇👇 The realistic root cause healing timelines for menstrual cycle recovery, immune dysregulation, infertility and thyroid recovery Understanding phased healing and its importance in long term recovery The role of energy leaks in healing timelines Why optimizing health before pregnancy is so essential Factors that influence healing timelines Recognizing signs of progress when healing Common mistakes when root cause healing Important show links 👇👇👇 Apply for our 1:1 coaching program Take our FREE energy leaks quiz Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app
- 3 weeks ago51 min
Episode 146: How to Stop Mouth Breathing with Dr. Douillard
How to Stop Mouth Breathing with Dr. Douillard Breathing is something we do every second of every day, yet most people never stop to consider how their breathing patterns may be influencing their energy, metabolism, stress response, exercise performance, sleep, and overall health. In this episode of The Functional Fueling Podcast, we dive into the physiology of breathing and why chronic mouth breathing may affect far more than just your lungs. We explore the connection between breathing mechanics, nervous system regulation, lymphatic flow, circulation, thyroid function, cortisol patterns, and exercise tolerance — especially in active and high-performing individuals. A few things we chat about in this episode 👇👇👇 Why your breathing patterns may be affecting more than just your lungs How chronic mouth breathing can influence stress hormones and thyroid function The surprising connection between nose breathing and exercise performance What your breathing habits may reveal about your nervous system How diaphragmatic breathing supports circulation, detoxification and resilience A simple daily practice that can improve sleep, focus and daily energy Important show links 👇👇👇 Apply for our 1:1 Coaching program Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app
- May 13, 202634 min
Energy Leaks: The 4 Root Causes of Thyroid and Hormone Disruption in Active Women
Energy Leaks: The 4 Root Causes of Thyroid and Hormone Disruption in Active Women A few things we chat about in this episode 👇👇👇 What “energy leaks” are Why hidden energy leaks may keep you feeling symptomatic despite healthy habits How energy leaks impact thyroid function, the immune system, adrenal and sex hormones The connection between mitochondria, energy leaks, and histamine The most common energy leaks I see clinically How identifying your energy leaks can change your healing approach Important show links 👇👇👇 Take my Find Your Energy Leaks Quiz to see if you have any energy leaks. Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app
- May 6, 202629 min
Episode 144: Pregnenolone vs DHEA-S: The Hormones Before the Hormones
Pregnenolone vs DHEA-S: The Hormones Before the Hormones In this episode, we’re diving into two of the most overlooked hormones in women’s health: pregnenolone and DHEA-S — the hormones before the hormones. While estrogen, progesterone, and testosterone often get the spotlight, pregnenolone and DHEA play a foundational role in the hormone cascade and can significantly influence energy, metabolism, fertility, cycles, thyroid function and stress resilience. When these hormones become depleted or dysregulated, symptoms like fatigue, cycle irregularities, low libido, poor recovery, inflammation, brain fog, and hormone imbalances can follow. A few things we chat about in this episode 👇👇👇 What pregnenolone & DHEA do in your hormone cascade Why they sit at the root of estrogen, progesterone, and testosterone balance What low pregnenolone or DHEA can mean, even with “normal” labs How bottlenecks between pregnenolone & DHEA disrupt hormone balance How stress shifts pregnenolone into downstream hormone pathways How low DHEA impacts ovulation, cycles, and hormones The link between energy, mitochondria, and pregnenolone and DHEA production Why these hormones are often overlooked in standard testing and what that means for your results Important show links 👇👇👇 Learn more about adrenal hormones in this blog Apply to our 1:1 coaching program Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app
- Apr 29, 202642 min
Episode 143: Why Most Pregnancy Lab Work Falls Short (And What Women Actually Need)
Most pregnancy lab work is designed for the average non-pregnant person, not the rapidly changing physiology of pregnancy. In this episode, we break down why standard lab testing often falls short during pregnancy and postpartum, and what that means for thyroid function, nutrient status, metabolism, and immune health. You’ll learn how trimester-specific lab ranges impact interpretation, which critical markers are commonly missed, and why relying on standard reference ranges can overlook meaningful changes. We also cover the role of thyroid health in fertility, pregnancy, and fetal development, how autoimmunity influences pregnancy and postpartum outcomes, and why postpartum lab testing is essential for recovery, hormone balance, and long-term health of both mom and baby. A few things we chat about in this episode 👇👇👇 Why standard pregnancy labs often miss key changes How pregnancy affects thyroid, iron, glucose, and immune function Why trimester-specific lab ranges and interpretation matter Which important labs are often missing during pregnancy and postpartum How thyroid health impacts fertility, pregnancy, and baby’s development How autoimmunity can affect pregnancy and postpartum outcomes Why postpartum testing is essential for recovery and hormone recovery Important show links 👇👇👇 Follow Demetra Diagnostics on Instagram Apply to work with us 1:1 at functionalfueling.com/coaching-page Rate the show! Please give us a 5 star rating in your podcast app
- Apr 15, 202645 min
Episode 142: The Molecule That Supports Blood Flow, Hormones, and Fertility with Dr. Bryan
The Molecule That Supports Blood Flow, Hormones, and Fertility with Dr. Bryan In this episode, we dive into the powerful role of nitric oxide, a key signaling molecule that directly impacts blood flow, hormone delivery, thyroid function, and fertility with leading researcher Dr. Nathan Bryan. We break down how nitric oxide supports circulation at the cellular level, why it’s essential for proper hormone signaling and tissue responsiveness, and how disruptions in nitric oxide production can contribute to fatigue, hormone imbalances, and fertility challenges. You’ll also learn how the oral microbiome, blood sugar regulation, and common exposures like mouthwash and antacids can influence nitric oxide levels and what you can do to support it naturally. A few things we chat about in this episode 👇👇👇 What nitric oxide is and why it matters more than most people realize How nitric oxide affects circulation, hormones, thyroid function, and fertility How nitric oxide impacts hormone delivery and signaling The connection between the oral microbiome and nitric oxide production How mouthwash, fluoride, antacids, and blood sugar can affect nitric oxide Signs and symptoms that may point to low nitric oxide Simple ways to support nitric oxide production naturally Important show links 👇👇👇 Learn more about Nitric Oxide and how it can benefit you. Use code “functionalfueling10” to save 10% at this link to try the Dr. Nathan Bryan's nitric oxide products Join our Strength in Hormones workout program Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app
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About The Functional Fueling Podcast
The Functional Fueling Podcast is hosted by expert Functional Registered Dietitian and hormone specialist, Lauren Papanos. Join 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.
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