The Strength in Hormones Podcast

[The LODown] Is Your Low Progesterone Actually a Thyroid Issue? Low progesterone is one of the most common hormone concerns I see—but it’s also one of the most misunderstood. In this episode, we unpack why low progesterone is rarely a true progesterone deficiency and is far more often a downstream signal of poor ovulation quality driven by low T3, metabolic stress, or thyroid autoimmunity. You’ll learn why progesterone is best understood as a marker of ovulation strength—not something the body simply “fails to make”—and how thyroid hormone, mitochondrial energy, inflammation, blood sugar, and nervous system safety all determine whether ovulation (and the corpus luteum) can function properly. We also dive into why luteal phase defect is frequently misdiagnosed as PCOS, how Hashimoto’s can quietly disrupt ovulation even with normal cycles, and why progesterone supplementation alone often fails to fix the problem.   A few things we chat about in this episode 👇👇👇 Why progesterone reflects ovulation quality—not ovarian failure The thyroid–progesterone axis and how low T3 weakens ovulation and the corpus luteum How stress, cortisol, and reverse T3 put metabolic “brakes” on progesterone production The overlooked role of thyroid autoimmunity in low progesterone, short luteal phases, and miscarriage risk Luteal phase defect vs. PCOS: how to tell the difference  What labs actually matter for identifying thyroid-driven low progesterone (and how to time them correctly) Why progesterone supplementation is sometimes helpful—but rarely a root-cause solution Treatment priorities that restore ovulation by fixing thyroid conversion, metabolism, and immune stress    Important show links 👇👇👇 Take my free T3 QUIZ to find out if low t3 could be driving your low progesterone levels Episode Period Problems: PCOS vs. Amenorrhea   Book your 1:1 Functional Clarity Session www.functionalfueling.com/clarity-sessions Get discount with inito using code functionalfueling15 Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app  

Liver & Kidney Stagnation: The Connection to Stress, Fertility, Sleep & More with Dr. David Allen Struggling with 1–3am wakeups, stress sensitivity, or chronic fatigue? This episode uncovers how liver and kidney stagnation quietly disrupt stress resiliency, fertility, sleep and more. Learn the signs of stagnation, why stress tolerance drops over time, how chronic stress drains fertility and thyroid function, why detox protocols backfire when you’re depleted, and the breath-and-pause technique that stops an overwhelm spiral instantly. A few things we chat about in this episode 👇👇👇 Signs of liver and kidney stagnation and how they show up in your hormones, energy, skin, and mood How these organs shape resilience, fertility, longevity, and your daily stress response What waking up between 1–3am reveals about liver stress, emotional overload, and blood sugar How chronic stress drains ovarian function, thyroid output, adrenal capacity, and overall vitality Why your stress tolerance keeps dropping—and the steps to rebuild it A breath-and-pause technique you can use anytime to stop a stress, anger, or overwhelm spiral Why detoxification protocols often backfire when the body’s core systems are stagnant or depleted How digestion weakens with age, impacting nutrient absorption, hormones, and detox pathways The role of the mind–body connection in accelerating recovery and healing Important show links 👇👇👇 Download Our Functional Holiday Recipe Guide Shop our Formulas and save 20% (discount code in holiday guide) Learn more about Dr. David Allen's Healthy Kids Acupuncture & Herbs practice at www.davidallenlac.com Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Your Guide to a Hormone Healthy Thanksgiving In 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 this episode 👇👇👇 Our top traditional Thanksgiving recipe swaps How to beat constipation and bloating with travel and holiday meals Navigating conversations around your eating decisions at meals How to set yourself up for success before Holiday meals with a step-by-step game plan for a morning and evening Holiday party Our favorite supplements for digestion around Holiday meals How to navigate alcohol - whats a safe amount, how to prep before and after for success. Healthier wine and drink alternatives. Strategies to support your circadian rhythm during the Holiday season How to manage time and financial stress with nutrition changes Important show links 👇👇👇 Download our FREE FUNCTIONAL HOLIDAY RECIPE GUIDE Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app   LISTEN TO THE FULL PODCAST EPISODE! 🔊 Watch us in the studio on Youtube!

Your Guide to Correcting Insulin Resistance If you're struggling with fatigue, stubborn weight gain, or irregular cycles, insulin resistance could be at the root. Insulin Resistance affects far more than just blood sugar. In this episode, we break down everything you need to know to identify, understand, and correct insulin resistance.   A few things we chat about in this episode 👇👇👇 How to spot insulin resistance and confirm it with the right labs Common symptoms you might be overlooking The connection between insulin resistance, PCOS, thyroid health, and fertility Why the “just cut carbs and exercise more” approach doesn’t work Nutrient deficiencies that can worsen insulin resistance How mitochondrial health impacts energy, metabolism, and blood sugar Hormone shifts in perimenopause and menopause and their effect on insulin sensitivity Practical strategies for using carbs, fats, and exercise to improve insulin function Which labs to track and the optimal ranges for monitoring your progress   Important show links 👇👇👇 Find out if you're experiencing insulin resistance with our Blood Sugar Hormone Testing Package Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Case Study: How She Resolved Her Acne, Chronic Bloating & Got Pregnant with Ease In this episode, I share a powerful case study of a client struggling with bloating, acne, low cortisol, and low progesterone — symptoms that had left her feeling hopeless after working with multiple practitioners. We take a deep dive into what was actually going on behind the scenes, including: Brain-to-ovary communication imbalances Gut microbiome and digestive juice issues Mold, heavy metals, and endocrine disruptors Elevated blood sugar response from “healthy” meals Chronic inflammation and oxidative stress Adrenal and nervous system dysregulation Vitamin and mineral deficiencies I walk you through how we addressed each of these root causes to help her finally feel balanced, energized, and — most importantly — get pregnant with ease. Whether you’ve been struggling with persistent gut or hormone issues, or just want to understand the power of root-cause healing, this episode breaks down the exact systems we targeted and why a surface-level approach isn’t enough. Important show links 👇👇👇 Get your hormones tested- learn more about our hormone testing packages Work with us 1:1 for root cause healing - $300 off through 10/25/25 Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Behind the Scenes of My Career Path: Your Questions Answered This is a long overdue podcast episode that you have been asking for, for YEARS! In this episode, I answer the questions I get most often about my career journey, how I built my practice, and the trainings that shaped my approach. You can also find more specifics on this over at functionalfueling.com/about. I hope this episode helps guide you on your career path! A few things we chat about in this episode 👇👇👇 • How a functional nutrition undergrad & grad school program gave me a systems-first lens that guides my work today • Lessons from working as a sports dietitian in sports medicine and athlete performance, including interpreting labs, supporting menstrual health, and integrating sports medicine into nutrition practice • How my passion in functional nutrition shifted 5 years in and why I made the transition from sports to internal medicine and how this shaped my philosophy and helped me spot advanced hormone patterns in chronic disease populations • How I use performance data—exercise information, nervous system function, and other sports medicine lab metrics—to identify what truly moves the needle for women of all activity levels • The story behind building Functional Fueling®, some of the advanced trainings I’ve completed, and simple advice for starting a private practice • How I apply systems biology in practice, connecting hormones with other body systems and sequencing care for effective results   Important show links 👇👇👇 Join my 3 Part Hormone Testing Workshop Series (Clinicians Only) to learn how to spot advanced hormone patterns, analyzing labs and functional nutrition and supplement support: Register Here Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app  

How I Started Solids and What Feeding Looks Like Now A few things we chat about in this episode 👇👇👇 How I introduced solids and open-cup drinking: what I prioritized and what I skipped Green juices for babies: safe bases & what I avoid The baby products & pantry staples I reach for on repeat & brands we actually use The key nutrients babies need from 6–24 months & simple ways we cover them How I prevent constant snacking and build balanced plates Allergen and grain strategy: why I’m cautious with early grains and how I’m lowering future allergy risk Low-tox swaps for babies: how I’m cutting down microplastics & endocrine disruptors Important show links 👇👇👇  Paleo Jerky discount code  Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] Why You Can't Stay Asleep, What Your Hormones Have to do with it (And How to Fix It) Do you find yourself waking up at 2 or 3 a.m., staring at the ceiling, wondering why you can’t stay asleep? In this week’s episode of The Strength in Hormones Podcast, I dive into the root causes of nighttime waking and what your hormones—like progesterone, thyroid, and cortisol—have to do with it. You’ll learn why sleep disruptions often flare during certain phases of your cycle, how thyroid function impacts your ability to stay asleep, and practical strategies to finally get deeper, more restorative rest.    A few things we chat about in this episode 👇👇👇 00:00 Introduction to Sleep Disturbances 04:00 Understanding Sleep Data and Quality 10:41 Hormonal Influences on Sleep 15:58 Cortisol and Blood Sugar Dynamics with Sleep 19:47 Stress and Sleep Quality with Practical Solutions 23:01 Testing for Hormonal Imbalances Driving Sleep Disturbances   Important show links 👇👇👇 Listen to mentioned episode: The Vagus Nerve Solution to Inflammation with Dr. Habib 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

[The LOdown] How to Control Inflammation Around Workouts Inflammation isn’t always the enemy. In fact, it’s exactly what your body needs after a workout to repair muscles, stimulate growth, and get fitter. But when exercise-driven inflammation becomes chronic, it can lead to hormonal chaos. A few things we chat about in this episode 👇👇👇 ✅ The difference between acute (helpful) and chronic (harmful) inflammation ✅ Why short-term oxidative stress from exercise is actually a signal for repair and hypertrophy ✅ Signs your workouts are creating more harm than good ✅ The types of training that create the most oxidative stress vs. lower-stress options ✅ Nutrient timing strategies to better control inflammation and support recovery ✅ How mitochondrial dysfunction, low thyroid, toxins, and nutrient gaps can turn a healthy workout response into damaging chronic inflammation By the end, you’ll understand how to train in a way that maximizes the benefits of inflammation—without tipping your body into overtraining, poor recovery, or systemic stress. If you’ve been wondering whether your workouts are helping your hormones—or secretly working against them—this episode is for you. Important show links 👇👇👇 Sign up for a FREE 7-day trial for our Strength in Hormones program  Listen to mentioned episodes  Fueling For Your Workouts  Mitochondria: Fatigue, Fertility, Thyroid  Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app  

[The LOdown] Minerals for PCOS PCOS is often talked about in terms of hormones, blood sugar, and fertility—but minerals are one of the most overlooked tools for managing symptoms and restoring balance. In this episode of the Strength in Hormones podcast, we explore how specific minerals like magnesium, chromium, zinc, selenium, and electrolytes can directly impact insulin resistance, thyroid health, adrenal function, and hormone balance. You’ll also learn about the double-edged role of iron in PCOS, why testing matters, and how to individualize your mineral needs for better energy, cycles, and metabolism. Whether you’re newly diagnosed or have been navigating PCOS for years, this conversation will give you practical, science-backed insight into how minerals can be the missing link in your hormone health journey.   A few things we chat about in this episode 👇👇👇 Why minerals matter for PCOS Understanding PCOS Diagnosis and Treatment The Role of Magnesium in PCOS Chromium and Insulin Resistance Zinc’s Impact on Androgenic Hormones Selenium and Thyroid Health and How This Impacts PCOS Electrolytes and Adrenal PCOS Iron: The Double-Edged Sword Testing and Individualizing Mineral Needs   Important show links 👇👇👇 Doors are open to our program Functional Thyroid Foundations now through 8/24. Learn more and enroll here: functionalfueling.com/functional-thyroid-foundations Listen to mentioned episodes: [The LOdown] Minerals for Hypothyroidism [The LOdown] The Period Issue – Is it PCOS or Hypothalamic Amenorrhea? Order Mineral Magic at  functionalfueling.com/mineral-magic use code:podcast15 Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app  

[The LOdown] The Root Causes of Women's Hair Loss If your hair is thinning, shedding faster than it’s growing, or just won’t regain its fullness, the problem may go deeper than shampoo or supplements. In this episode, we uncover how key mineral imbalances—especially zinc, copper, iron, selenium, and iodine—can make or break your hair health.   A few things we chat about in this episode 👇👇👇 Why low zinc or iron can shorten your hair’s growth phase and trigger excess shedding How high copper or iron drive oxidative stress and immune dysfunction The role of the immune system in hair follicle health—and how autoimmunity (like alopecia areata or Hashimoto’s) plays a role Environmental triggers such as mold, infections, and toxins that sabotage hair growth How thyroid health (especially low T3, reverse T3 dominance, or Hashimoto’s antibodies) impacts the hair cycle—and why thyroid hormone medication alone may not be enough The androgen connection: DHT, testosterone, PCOS, insulin resistance, and how stress can ramp up androgen output Top food sources and supplementation for essential minerals and nutrients that support healthy, strong hair We’ll also cover lab testing strategies to restore your hair’s natural growth cycle. If you’ve been told your hair loss is “just aging” or “just genetics,” this episode will give you a deeper, root-cause lens—so you can finally see lasting improvement from the inside out.    Important show links 👇👇👇 Learn more about our hormone testing packages  Save 15% on my Mineral Magic supplement this month only on with code 'podcast15' atlink: functionalfueling.com/mineral-magic Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The Lodown] Your Guide to Coming Off Birth Control: What to Expect & How to Support Your Hormones   A few things we chat about in this episode 👇👇👇   Important show links 👇👇👇 Join waitlist for Inflammation Hormony now 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

Is It Really ADHD? Focus, Hormones & the Functional Medicine Lens with Christa Biegler, RD In this episode of the Strength in Hormones podcast, we explore the deeper layers behind ADHD—beyond the common diagnosis and medication route. From neurotransmitters and hormones to micronutrients and brain inflammation, we dive into the functional root causes that often get missed. Whether you've been diagnosed with ADHD, suspect it, or just feel chronically unfocused and overwhelmed, this conversation breaks down what's really going on in the body and brain—and where to begin if you want a more holistic, hormone-informed approach to focus and mental clarity. A few things we chat about in this episode 👇👇 What ADHD actually is and how it's typically diagnosed The current treatment landscape and where it falls short The role of the thyroid and adrenals in focus and attention Nutrition and lifestyle approaches for ADHD Nootropics and cognitive support options Why addressing endocrine disruptors and stress play a role in ADHD management Functional vs. conventional approaches to ADHD   Important show links 👇👇👇 Join our Inflammation Hormony program today Learn more about Christa's practice Less Stressed Life at www.christabiegler.com Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Keratosis Pilaris (Chicken Skin): Root Causes & Functional Solutions Keratosis Pilaris (KP) — often referred to as "chicken skin" — is more than a cosmetic issue. In this episode, we break down what KP really is, why it happens, and what it reveals about your internal health. You'll learn: What causes those stubborn bumps on the back of your arms The role of Vitamin A, essential fatty acids, and other key nutrients How gut health and liver function impact your skin Why KP may signal hormonal imbalances like low progesterone or thyroid dysfunction Practical nutrition and lifestyle strategies to smooth your skin from the inside out  Important show links 👇👇👇 Listen to mentioned episodes with Danielle from ClearStem and leaky gut  Learn more about our 1:1 coaching program Download my Free Hormonal Inflammation Lab Decoder Guide Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

Your Guide to Egg Quality & Egg Freezing: How to Prepare and Support Your Body for Fertility In this episode of the Strength in Hormones Podcast, Lauren discusses the critical aspects of egg freezing and egg quality. She emphasizes the importance of hormonal balance, nutrition, and lifestyle choices in supporting egg quality as women age or prepare for egg freezing. The conversation covers the impact of the egg freezing process on hormones, the significance of liver health, the role of antioxidants, and the necessity of stress management for optimal reproductive health. Lauren provides actionable tips for women looking to improve their egg quality and navigate the egg freezing process effectively.   A few things we chat about in this episode 👇👇👇 1. The role of sex and thyroid hormones in egg quality 2. Diet and lifestyle's impact on egg quality 4. How DHEA supplementation can improve ovarian response in women 35+ 5. The role of antioxidants and which ones for egg quality. 6. Nutrition and lifestyle strategies to support your body before, during and after the egg freezing process.   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

Case Study: How She Healed From Mold, Recovered Her Thyroid & Progesterone Levels In this powerful case study, I’m walking you through this client's transformation — from severe bloating, brain fog, and fatigue to finally achieving regular, ovulatory cycles and reclaiming her energy. After years of loose stools, hair loss, sinus inflammation, and dependence on caffeine just to function, she discovered that her body was battling deep-rooted mold toxicity, adrenal burnout, and hormone disruption. We’ll explore the exact functional labs that revealed what her previous functional labs missed, the 10-step roadmap we used to rebuild her gut, hormones, and mitochondria, and the tools that made the difference when nothing else worked. Whether you’re dealing with unresolved gut symptoms, chronic fatigue, or thyroid and hormonal  imbalances, this episode gives you real answers — and real hope. A few things we chat about in this episode 👇👇👇 1. The real reason behind her bloating, diarrhea, acne and chronic fatigue 2. How mycotoxins like ochratoxin and citrinin were impacting her mitochondria, thyroid, progesterone levels, and skin 3. The surprising connection between low DHEA, low vitamin levels, and hair loss 4. Why comprehensive blood work, adrenal testing and GI MAP testing were key to uncovering hidden infections and hormonal imbalances 5. The importance of phased treatment — from binding and elimination to hormonal rebuilding 6. How we supported ovulation naturally in a woman with anovulatory, short cycles 7. Why topical antifungals, colostrum, and liver support came before probiotics 8. What labs showed when her ferritin, progesterone, and estrogen were tanked — and how we brought them back 9. How she finally got to a regular 29-day cycle with ovulation after years of irregularity 10. Tools like herbs, sauna, and lymphatic drainage that made all the difference Important show links 👇👇👇 Learn more about our 1:1 program Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[The LOdown] The Hormonal Link to High Cholesterol What if your high cholesterol isn’t just about your diet—but about your hormones? In this episode, we explore the surprising hormonal connections behind elevated cholesterol levels. You’ll learn why your liver—not your lunch—is responsible for the majority of your cholesterol, and how thyroid, estrogen, cortisol, insulin, and progesterone all influence cholesterol production, clearance, and conversion in profound ways. In this episode we cover: Why low thyroid function leads to higher cholesterol (and the history of thyroid meds as cholesterol-lowering therapy) How sluggish liver detox and reduced bile flow impair cholesterol clearance and ultimately, cholesterol levels The role of estrogen in boosting HDL and lowering lipoprotein(a) How cortisol and insulin resistance fuel harmful LDL subtypes and triglycerides Why progesterone (and mitochondrial health) matter for cholesterol utilization and bile flow This is a must-listen if you have ever been told to "just eat less eggs"—but your labs still tell a different story. Tune in to understand the deeper hormonal roots of lipid imbalances and what it means for long-term metabolic and cardiovascular health.   Important show links 👇👇👇 Join our 1:1 coaching waitlist Follow me on Instagram Rate the show! Please give us a 5 star rating in your podcast app

[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