The Strength in Hormones Podcast Lauren Papanos

How to Use Light Exposure For Optimizing Your Cycles, Blood Sugar & Thyroid Control
Light exposure has a profound impact on our circadian rhythm control. That's because when our pineal gland (behind our eye) senses bright light or blue light, this regulates melatonin and cortisol production. In this episode I interview my dear friend and colleague, Sarah Marlette to tell us about how circadian rhythm influences hormone regulation. We discuss what the research says on circadian disruption and hormone imbalances as well as ways to support your circadian rhythm for night shift workers and new parents. Plus we chat a little bit about my current interest in this topic around oxytocin production during labor!
A few things we chat about in this episode 👇👇👇
what is circadian rhythm and what influences it
how our circadian rhythm is tied to melatonin and cortisol production that influences sleep and energy
the connection between circadian rhythm and hormone production
the link between circadian disruption and blood sugar related problems
how light exposure influences oxytocin levels during labor
practical ways to support your circadian rhythm (including options for night shift workers and new parents who wake often throughout the night)
Important show links 👇👇👇
Get your hormones, cortisol and melatonin tested with our DUTCH Hormone Testing Package- learn more about our hormone testing packages 
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Learn more about Sarah's practice at www.nourishthriveglow.org and follow her on IG at nourishthriveglow
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[The LOdown] Mitochondria What? Their Connection to the Thyroid, Fertility & More
You've likely heard the word mitochondria before and maybe wondered what are those things and why do people say they are so important? The truth is they really are that important, especially as it relates to the thyroid, fertility and autoimmunity. In this podcast episode I uncover everything you must know about mitochondrial health, its connection to our endocrine and immune system and ways to support it. We chat about the populations at the greatest risk of mitochondrial dysfunction (hint: I'm looking at you extreme exercisers). Tune in to learn more! 
A few things we chat about in this episode 👇👇👇
how the thyroid influences mitochondrial function and vice versa
the role of mitochondria in fertility for both men and women
the PCOS-mitochondrial connection
things to limit to improve mitochondrial function
foods, supplements and lifestyle tools to add to support mitochondrial function
my thoughts on red light, sauna and exercise for mitochondrial health and how to get the best out of them
Important show links 👇👇👇
Join the Inflammation Hormony Waitlist for our August program
Read our blog post about Mitochondria: The Starting Place for Hormone Health
Follow me on Instagram
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Diastasis Recti, Strength Training and Safe Movement for Pregnancy
Working out during pregnancy can be so overwhelming. The modifications you have to make and the constant fear around what is safe and what's not. That's why I brought on an expert Pelvic Floor Physical Therapist, Dr. Mae Hughes to simplify this subject and answer all your (and my) questions around safe movement during pregnancy. 
A few things we chat about in this episode 👇👇👇
What is Diastasis Recti and is it normal or preventable?
What does the research say on strength training during pregnancy and its benefits for labor?
Safe movement guidelines for pregnancy - what's a no and what can be modified?
Pelvic floor health and why it's not just about strengthening
Important show links 👇👇👇

Get pregnancy, postpartum and general pelvic floor fitness programs at www.drmaehughes.com. Use the code "functionalfueling" to save 10% on any program or workshop.
Learn more about our Strength in Hormones workout program and join with a 7 day free trial. 
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[The LOdown] Why Blood Sugar and A1C increase in Menopause
Went through menopause and noticed your annual labs started to look different? It's not in your head! As hormones change so does metabolism, particularly, glucose metabolism. That's all due to the drop in estrogen and progesterone that influence thyroid hormones and insulin sensitivity. Add to that a gradual decline in lean muscle tissue each year that leads to a decrease in insulin sensitivity. It is possible to achieve an optimal fasting blood glucose, insulin and A1C level at any age and in this podcast episode I am going to show you how! We walk through why these changes occur and what you can do about it to still prevent diabetes and other glucose related health problems like cognitive decline, cardiovascular disease and more.  
A few things we chat about in this episode 👇👇👇
the insulin resistance curve
the influence of estrogen and progesterone on glucose metabolism
how thyroid hormones become impacted post-menopausally and how this influences blood sugar
the role of lean muscle tissue in blood sugar control
strategies for improving blood sugar, insulin and A1c after menopause
Important show links 👇👇👇
Get your blood sugar and insulin levels tested - learn more about our hormone testing packages 
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Rate the show! Please give us a 5 star rating in your podcast app

Image credit: Wellness Garage
 

Your Guide to Sauna and The Healing Benefits of Heat Exposure
Sauna or heat exposure have long been one of my favorite tools for so many reasons. Not only are there amazing benefits to detoxification, mitochondrial and cardiovascular health but also to inflammation. Research shows that regular sauna use that mimix the heart benefits of moderate aerobic exercise with just 25 minutes of use per day. It has also been shown to lower the blood marker for assessing inflammation, c reactive protein or CRP. In this podcast episode I interview Phil Wilson of Relax Saunas to tell us about the many benefits of sauna and its traditional use that cultures have known about for centuries. Phil has been so generous to offer a giveaway of a free far infrared sauna lamp to one lucky listener of this episode. The giveaway can be entered over on my Instagram page. Just tag 2 friends accounts on my reel sharing about this podcast episode. The giveaway runs until July 2nd at 11:59 pm PST. A winner will be chosen from my account and announced on Instagram on Wednesday, July 3rd.
A few things we chat about in this episode 👇👇👇
Cultural use and overall general health benefits of sauna or heat exposure
How to use the sauna if you are dealing with a health challenge that makes you feel fatigued or sick after use
Infrared sauna vs. traditional/dry sauna - which is best?
Why does Far Infrared matter? 
What are heat shock proteins and what are their benefits?
What is the difference between the far infrared table lamp and a sauna?
How sauna compares to red light therapy
Important show links 👇👇👇
Enter the Sauna Lamp giveaway on Instagram. Tag 2 friends on my recent reel about this episode. Giveaway closes July 2nd at 11:59 pm PST.
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[The LOdown] Glutathione, Your Thyroid & Autoimmunity Deep Dive
Glutathione is one of the key nutrients for both thyroid health and autoimmunity. In this podcast episode I explain why this is and all the amazing things glutathione does for our thyroid, our liver, inflammation and immune system. We talk about all the link between glutathione and these health conditions, what causes glutathione depletion and how to replenish glutathione levels with dietary and supplemental strategies. We also cover how to know if glutathione is right for you and signs to watch for that might indicate you should support glutathione levels in a different way than through supplementation. This episode is a must listen for anyone with hypothyroidism, hashimoto's, grave's disease or any autoimmune disease. Tune in to learn more!
 
A few things we chat about in this episode 👇👇👇
How and where we make glutathione
Signs you need more glutathione and what causes glutathione depletion
Why athletes or active individuals and those with autoimmunity are more at risk of low glutathione levels
The link between glutathione and autoimmunity
How glutathione works within the thyroid to stop inflammation and improve thyroid function
How to increase glutathione levels naturally
How to supplement glutathione
Potential side effects of glutathione supplementation to watch for
Important show links 👇👇👇
Join the Inflammation Hormony Waitlist for our August program
Follow me on Instagram
Link to Mitochondrial Blog
Link to topical glutathione cream I recommend (can also shop here for other discussed supplements)
Rate the show! Please give us a 5 star rating in your podcast app