functional thyroid foundations
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4 Weeks to More Energy, Less Inflammation, and a Functional Nutrition Plan for Your Thyroid Health
as featured in
You experience symptoms like...
Does this sound familiar?
Brain fog
Fatigue and lack of motivation
Weight plateaus
Hair loss and thinning nails
Feeling depleted from physical activity
Bloating and puffiness
Low body temperature or feeling cold often
You Deserve to Feel Like Yourself Again.
If you’ve been told your thyroid labs are “normal” but you still feel tired, foggy, and stuck, you’re not alone.
In functional medicine, we know that symptoms are signals, and that nutrition is one of the most powerful levers we can pull to restore thyroid health — no guesswork, no fads, just science-backed strategies to get to the root.
The Functional Thyroid Foundations program is a 4-week program that gives you the practical tools to nourish your thyroid, stabilize your energy, and set the stage for long-term healing — all through the same functional medicine lens we use in our 1:1 programs (without the lab testing).
In functional medicine, we know that symptoms are signals, and that nutrition is one of the most powerful levers we can pull to restore thyroid health — no guesswork, no fads, just science-backed strategies to get to the root.
The Functional Thyroid Foundations program is a 4-week program that gives you the practical tools to nourish your thyroid, stabilize your energy, and set the stage for long-term healing — all through the same functional medicine lens we use in our 1:1 programs (without the lab testing).
What If You Knew Exactly
- How to understand the root causes of low thyroid function.
- Which foods fuel thyroid hormone production and which ones interfere.
- How to pair meals for optimal digestion, blood sugar balance, and metabolism.
- How to fuel around movement so exercise supports — not stresses — your thyroid.
- How to build sustainable daily habits that keep your energy and hormones stable.
During our 4 weeks together...
Here's What You Will Learn...
How to pair meals together for metabolism and blood sugar with low thyroid function.
The key nutrients for thyroid health and their food sources
The best healthy brands for kitchen and house items.
Foods and compounds that can interfere with thyroid function (and how to work around them).
How different types of exercise affect thyroid function and stress hormones.
Easy travel and eating out tactics.
Simple assembly meal ideas when you're short on time.
How to naturally support detoxification and gut health for better thyroid function.
How to build and time snacks around your day.
Week 1
Week 2
Week 3
Week 4
Functional medicine overview: root-cause factors that affect thyroid health.
How to time meals for steady energy & less brain fog.
Pre-, during-, and post-workout fueling strategies specific to the thyroid.
How to create a sustainable daily schedule that you can maintain.
How to know when and what advanced testing might be beneficial.
How to identify foods that may be blocking thyroid hormone utilization for you.
How to periodize carbohydrates to improve thyroid function.
"You seriously are a nutrition master. I started at 192 lbs. and now am down to 166 lbs. Not even just about the weight but on top of that actually enjoying what I'm doing and feeling better than ever internally and mentally. I seriously can not thank you enough."
Here's what Janae said...
JOIN TODAY!
"I'm down 15 pounds wahoo!"
"I feel so energized and so much less stress on my body and joints."
Program Breakdown
Here's How the Program Works
what's inside
PR
EV
NE
XT
this protocol includes
We've spared you on the frilly details and went straight to the solution. In a brief and easy to follow guide, you'll learn what foods to eat and what to remove. You won't remove or add all of these things forever though, we map it out clearly for you to understand all of the specifics.
WHAT FOODS, cooking styles & ENVIRONMENTAL FACTORS TO AVOID
WHAT FOODS AND SUPPLEMENTS TO ADD
RECOMMENDED timing & pairings of food as well as exercise nutrition recommendations
Value: $500
01
The Protocol
value: $750
02
inside the meal plans:
We've specially curated for you four weekly meal plans to choose from. These plans can be easily modified to different dietary preferences and for family cooking. This also includes how to assemble simple ingredients into nourishing meals, eating out recommendations and pre-made options.
BREAKFAST, LUNCH, SNACK, DINNER AND DESSERT RECIPES FOR ALL SKILL LEVELS
SIMPLE ASSEMBLY MEALS AND PRE-MADE OPTIONS
EATING OUT RECOMMENDATIONS
Meal Plans
value: $750
03
Deepen your learning and understanding of thyroid health with our private weekly podcast episodes. We'll provide reasoning behind every recommendation throughout the program and share additional tips and insights. Access these episodes on-the-go to wherever your busy lifestyle takes you!
private podcast channel
weekly episodes
listen from anywhere, anytime
weekly
podcast episodes
value: $500
04
Join our private community where you can ask questions, receive feedback from us, learn from others and share your wins throughout the program. We'll be there to answer questions and provide tips each day!
unlimited community support
private community
ACCESS TO TWO FUNCTIONAL MEDICINE REGISTERED DIETITIANS FOR QUESTIONS
value: $100
05
Add-on our optional workouts for just $25. These workouts include four days per week of full body strength training and low impact cardiovascular exercise specially curated to improve thyroid function and optimize body composition.
specially designed to complement this program
workout add-on
4 workouts per week
Optional
minimal equipment required: dumbbells or kettlebells, bands and 1 cardio equipment (tread, bike, elliptical, etc.)
workouts can be added on at checkout
what they say...
"I am continuously impressed with how organized this program is. It is so easy to follow."
BONUS
ROMANTICIZE YOUR ROUTINES GUIDE
VALUE: $50
Get our exclusive guide for how to romanticize your daily routines to make improving thyroid health enjoyable and fun.
wait!
there is more
You will also receive all of these bonuses
grocery shopping GUIDE
VALUE: $50
Receive our guide to Navigating Grocery Shopping so that you can pick the best quality items at the store.
APPROVED MEAL DELIVERY SERVICE
VALUE: $250
No time to cook but still want to join us? Not to worry, we've partnered up with our friends at Metabolic Meals to provide you approved meals (delivery available nationwide in US).
"What I like about this program is Lauren lays out your plan, your grocery list, your list of supplements. I was having chronic bloating that was so severe and have not been bloated once during the program. It's night and day. It's amazing to feel amazing."
Here's what Ashley said...
Yes, i need this in my life!
I’m a functional medicine registered dietitian specializing in helping women with endocrine and autoimmune conditions resolve their symptoms naturally and feel truly at home in their bodies again.
This program is built on over nine years of experience working with women just like you—frustrated by nagging symptoms and overwhelmed by hormonal chaos. But before I was the expert, I was the patient.
I know exactly how it feels to struggle with thyroid issues and hormonal imbalances, and the uncertainty of what to do next.
Hi there i'm lauren, Creator of Functional Thyroid Foundations
I reached a point where I refused to accept feeling this way forever. I remembered what it was like to feel good, and I was determined to get back there.
So, I rolled up my sleeves. I immersed myself in advanced education, research, and mentorship with top experts in the field. The deeper I went, the more I saw the life-changing impact—not just in my own body, but in the women I worked with.
That’s why I created this program. To give you a clear, step-by-step foundational guide.
Are you ready to take that first step? I’ll see you on the other side.
Lauren Papanos
MS, RD, CSSD
This IS for you if:
You’re an active woman who still struggles with fatigue, brain fog, or stubborn weight despite “normal” TSH levels.
You’ve been diagnosed with hypothyroidism, Hashimoto’s, or have low T4 or T3 levels.
You want a deeper, functional approach to thyroid health beyond just prescribing more medication.
You’re looking for a quick fix without making nutrition or lifestyle changes.
You’re not ready to invest in your health and take an active role in your recovery.
This is NOT for you if:
You want to use nutrition as medicine to support your thyroid function and aren't ready to commit to full lab testing yet.
You have an active eating disorder or disordered eating for which you're currently seeking treatment.
You’re open to looking nutrition and lifestyle in a strategic and holistic way.
You have a basic to intermediate understanding of healthy eating and lifestyle
You don't already have a basic knowledge of healthy eating and lifestyle practices (this is an intermediate to advanced nutrition program)
Q
&
A
When is the program?
You get access to the program as soon as you enroll. You will have access to download the program materials to reference at a later time if you wish. There are no live classes held - the program is go at your own pace however we do outline for you what to focus on each week and encourage live participation to get the most from the program!
Why the new name?
It reflects the same heart of the program—but with clearer positioning, deeper strategy, and a sharper focus on thyroid energy.
Will this really work for me?
The foundations I will teach you and provide for you in this program is based on over eight years of clinical experience working with over 3,000 women with thyroid conditions. If you have any specific questions as you implement the program, you can ask them on our private community board.
How much of a time commitment are we talking?
That's totally up to you and how much cooking you prefer to do! I've put together tons of simple meal ideas and travel resources so that whether you have 5 minutes or 50 minutes to cook, you will always have ideas. All of the additional materials like the podcast episodes will be about 30 minutes in length and can be listened in the car or wherever you are!
What if I have specific dietary needs?
We've taken that into account with all of our meal suggestions. All meals are totally gluten, dairy, soy, vegetable oil and corn free. There are also vegetarian and vegan recipes included. If you have any other specific food allergies you can make substitutions based on the program guidelines.
Are there any 1:1 appointments, workouts or testing included?
We do have the option to add on our complementary workout program for an additional $25 at checkout. These workouts include 4 per week of strength training and low impact cardio to support your thyroid goals. There are not any 1:1 appointments or lab tests included. I don't feel they are necessary for you to see success and excluding them helps make this program more accessible! However during week 4 you will learn about when and what testing and 1:1 personalized support may be a valuable next step for you!
Can I do this if I am traveling?
Totally! I've put together tons of travel recommendations for you!
Can I use my HSA or FSA card?
Yes, you can use your HSA or FSA card at checkout just like a normal card. If there are any issues please email us at support@functionalfueling.com.
You're all signed up! Keep your eyes on your inbox for your guide.