The Functional Fueling® Podcast

[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
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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
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[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 
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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 
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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.
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Low 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 
Learn more about my Mentorship Sessions & Course here 
Apply to our 1:1 coaching program
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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
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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
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Understanding Stimulatory Hormones: LH, FSH, TSH
In this episode, we break down the role of key stimulatory hormones—LH, FSH, and TSH—and how they influence ovulation, thyroid function, and overall hormonal function. You’ll learn how to interpret LH:FSH ratios (including patterns seen in PCOS), what low vs. high levels really indicate, and why timing your labs is critical for accurate insights. We also discuss the limitations of urine hormone testing and the essential labs to run alongside these markers to uncover root-cause imbalances and optimize fertility, cycles and metabolism.
A few things we chat about in this episode 👇👇👇
Why LH, FSH, and TSH are key hormone signals
What’s missing from urine hormone testing
When to test LH, FSH and TSH and why timing matters
What your LH:FSH ratio can reveal about patterns like PCOS
What low vs. high FSH and LH levels indicate
What labs you should always run alongside these hormones
 
Important show links 👇👇👇
Apply to work 1:1 with us in our coaching program
Get my thyroid inflammation lab decoder guide
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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