The Strength in Hormones Podcast

Episode 109: [The LOdown] [The LOdown] Your Guide to Electrolytes (for the Adrenals, Thyroid, Pregnancy & Breastfeeding)

[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
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Episode 108: [The LOdown] Cycle Syncing with Imbalanced Hormones

[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
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Episode 107: Why Muscle is Key to Healthier Bones & Metabolic Health in Menopause w/ Dr. Cecily Havert

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/
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Episode 106: [The LOdown] Postpartum Thyroiditis

[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
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Episode 105: From PCOS to Motherhood with Aurora Culpo

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
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Episode 104: [The LOdown] Why Your Mitochondria are Key to Fatigue, Fertility and the Thyroid

[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
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Episode 103: [The LOdown] How to Reverse Low Progesterone without HRT

[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 
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Episode 102: Fixing Leaky Gut for Better Hormones: Natural Strategies for Thyroid & PCOS Support with Abby Hueber, RD

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
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Episode 101: [The LOdown] Blood Sugar & Cortisol Response to Different Types of Workouts

[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.

Episode 100! Lo vs. Joe: Rapid-Fire This or That – Nutrition, Labs & Workouts!

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 
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