Are you in your fitness era but feel confused about how to ACTUALLY fuel your body for muscle, blood sugar balance and hormone health? Lauren Papanos, MS, RD, CSSD is a registered dietician, hormone specialist, and sports performance expert who shares *exactly* how to eat before/after workouts and her functional approach to common women’s health issues like PCOS and hypothyroidism.   HERE’S THE JUICE: The 4 types of PCOS: insulin resistant, adrenal, inflammatory + post-pill Why your meals directly before and after exercise should be completely different than your meals outside of your training window (with examples) Why eating fat and taking supplements (omegas, Vit C) around your workout window is problematic What the bodybuilder diet got right and wrong (and why we need “refeed days” for thyroid and appetite) The potential risks of women going on a low carb diet for extended periods of time Why your thyroid needs carbohydrates (the science on kisspeptin levels) What labs you should request if you suspect you have a sluggish thyroid Red light and topical glutathione for thyroid inflammation If hair mineral tests are accurate and clients are most deficient in How to increase your mineral intake from diet alone The BEST nutrients to support your mitochondria and energy (plus a lifestyle tip!) Why it’s absolutely critical that we support liver detox and elimination (hint: you need to be pooping daily) How to relieve constipation holistically  How overexercising can negatively impact your adrenals and the best “exercise split” Why it’s best to do cardio vs. resistance training on totally different days An ideal week of eating for both muscle and hormone health   Watch the full episode on What’s The Juice YouTube Channel   15% OFF OLIVIA’S FORMULAS MENTIONED IN THIS EPISODE: code “HORMONES15” - ThyroPro - Bloat BFF - GlucoBitters - Mighty Minerals   To support our ad-free show, shop Olivia’s line of herbalist-formulated supplements for digestion, anxiety, thyroid support, and more by visiting www.organicolivia.com. Our most loved formulas are: GlucoBitters for blood sugar balancing, insulin resistance and PCOS, Liver Juice for acne and liver detoxification support, and Bloat BFF for fast-acting bloating support.   Connect with Lauren: Instagram Website Purchase her Functional Foundations Course Connect with Olivia: Follow Organic Olivia Olivia’s personal IG Organic Olivia on TikTokRead Olivia’s blog posts   LINKS MENTIONED: Thyropro Mighty Minerals Bloat BFF GlucoBitters Beef Liver Meatballs recipe (for thyroid health) LUMEBOX red light therapy - save 40% off with code “organicolivia” Ask the Herbalist: All About Hypothyroidism + Labs to Ask For episode Richard Mandelbaum: A New Approach to Lyme Disease episode Lauren’s Workout Program