Lauren Papanos,
MS, RD, CSSD

2x4 Dietitian Nutritionist

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Languages: English

Lauren Papanos,<br>MS, RD, CSSD
  • Women's Health
    Women's Health
  • Functional Nutrition
    Functional Nutrition
  • Digestive Health
    Digestive Health
  • Performance
    Performance

I’m Lauren Papanos, and I am a functional medicine registered dietitian, 2x4 nutritionist, and owner of Functional Fueling Nutrition (FFN). I am a licensed Registered Dietitian Nutritionist and Board Certified Specialist in Sports Dietetics through the Commission on Dietetic Registration. I hold both a bachelor's and master's degrees in Nutritional Sciences from Stephen F. Austin State University.

My core specialty is in Women’s health. For over 10 years, I’ve worked with women of all ages to understand the root of their health issues in order to help them heal using natural approaches. I specialize in: PCOS, amenorrhea, menopause, and exercise performance, and I am extremely passionate about helping women find the answers that they seek.

Lauren’s Solutions
My favorite 2x4 solutions to help you maintain a balanced and healthy lifestyle
2x4 Heart Health™
2x4 Heart Health™
2x4 Heart Health™
Maintain a strong
and healthy heart
Author
Lauren Papanos
2x4 Dietitian Nutritionist
"This is a great product for individuals wishing to improve heart health, as well as for athletes looking for some support to help optimize exercise performance."
2x4 Stress Relief™
2x4 Stress Relief™
2x4 Stress Relief™
Combats stress,
naturally
Author
Lauren Papanos
2x4 Dietitian Nutritionist
"This supplement is a favorite of mine. It uses Adaptogenic herbs help protect our body from stress and prolong our resistance to the negative ramifications of stress. They are excellent to use in periods of high stress."
Peer-Reviewed Clinical Study
2x4 Resilient-C™
2x4 Resilient-C™
2x4 Resilient-C™
Builds a strong
immune system
Author
Lauren Papanos
2x4 Dietitian Nutritionist
"It is rich in highly absorbable vitamin C and is the perfect option to use for immunity, collagen production and hormone support. Research has shown that using Vitamin C at the first signs of a cold can reduce recovery time."
2x4 Whole Body Calm™
2x4 Whole Body Calm™
2x4 Whole Body Calm™
Promote a sense of calm and tranquility
Author
Lauren Papanos
2x4 Dietitian Nutritionist
"Whole Body Calm contains highly absorbable magnesium. Magnesium is a mineral that many of us are deficient in, despite adequate dietary intake. During periods of stress or when dealing with compromised digestion, our need for magnesium increases. This is an excellent option to utilize before bed to reap the calming benefits of this form of magnesium."
Expert Advice
When you take vitamins every day, you're giving your body access to all the basic nutrients you need to thrive and feel your very best. You owe it to yourself to give your body what it needs every day- you deserve it!
By Lauren Papanos
RD, CSSD
My favorite would have to be 2x4 Whole Body Calm™. It's filled with magnesium in it's most absorbable form, and that's a mineral that most of us are deficient in. I prefer taking this right before bed because it does have calming effects and helps me ease right into a good night's rest.
By Lauren Papanos
RD, CSSD
Working with a nutritionist is an excellent way to make sure you are taking the right kinds of supplements. There is a lot of misinformation out there, so it certainly pays to work with a professional. 
By Lauren Papanos
RD, CSSD
Some of the most important nutrients that women should be taking include Vitamin D, Vitamin C, all the B Vitamins, Iron, Magnesium, CoQ10, Collagen, and Calcium. These vitamins together help to promote a healthy immune system, optimize organ function, promote skin repair and appearance, and help to balance mood. 
By Lauren Papanos
Functional nutrition is a personalized approach to nutrition. It goes a step further than the basic nutritional guidelines that you can read online or in textbooks. When you work with a functional nutritionist, you receive a custom nutrition plan depending on your goals, existing health, and tastes. 
By Lauren Papanos
RD, CSSD
Taking a holistic approach to your health and nutrition is the best way to maximize your health overall. Not only will you eat better, but you'll have a healthier lifestyle overall, with a better mental outlook, which can have a dramatic effect on your physical wellness. 
By Lauren Papanos
RD, CSSD
Some of the best vitamins and minerals for helping your body maintain balance when it comes to your hormones are Magnesium, B Vitamins, Probiotics, Omega-3 Fatty Acids, and Vitamin D3. 
By Lauren Papanos
RD, CSSD
There are many strategies for improving sleep and lowering stress levels. I highly recommend working to get on a regular sleep schedule as much as you can, spend some time outdoors every single day in order to get adequate amounts of natural sunlight, and also supplementing with Vitamin D!
By Lauren Papanos
RD, CSSD
Some of the most important nutrients that women need leading up to menopause include Magnesium, Vitamin A, Vitamins B6 and B12, Vitamin K, Vitamin C, Calcium Vitamin D, and Omega 3 fatty acids.
By Lauren Papanos
RD, CSSD
Perimenopause can come with many uncomfortable and painful symptoms ranging from mood swings, hot flashes, migraines, insomnia, menstrual changes, thinning hair, not to mention the increased risk for chronic conditions like diabetes, heart disease, and stroke. One of the best nutrients I recommend for women undergoing peri-menopause is phytoestrogens, which are natural compounds that posses estrogen-like properties. Phytoestrogens have the potential to help alleviate some of the symptoms I mention above. 
By Lauren Papanos
RD, CSSD
Yes! Eating foods rich in Vitamin C like broccoli, melons, leafy greens, strawberries, grapefruit, and tomatoes are a great way to help your body absorb its iron. 
By Lauren Papanos
RD, CSSD
The foods that are best to eat during menopause are foods rich in Calcium, Vitamin D, Magnesium, and Omega-3 fatty acids. Foods loaded with these nutrients will help repair and maintain strong bones, which is critical especially during menopause. Some of the foods I like to recommend are faish like tuna, salmon, and mackerel, leafy green vegetables like kale and spinach, dark fruits like plums and blueberries, broccoli and cauliflower, chickpeas, soybeans, flax, and chia seeds. 
By Lauren Papanos
RD, CSSD
Some of the best supplements to take to relieve menstrual pain and cramps are B Vitamins, Magnesium, and Vitamin D. 
By Lauren Papanos
RD, CSSD
If you're brand new to supplements and aren't sure where to turn, I recommend starting with a Vitamin C supplement. Vitamin C plays a role in so many bodily functions, and boosts your body's ability to create collagen and repair itself. It's a great baseline that you can continue to build on. 
By Lauren Papanos
RD, CSSD
One of the most common mistakes I see people make is oversupplementing. It's not good for your body to receive megadoses of certain vitamins and minerals, so be sure you're not overdoing it! Start small to see how your body reacts and adapts to one supplement or multivitamin at a time. Then gradually build from there.
By Lauren Papanos
RD, CSSD
I love orange juice, and I drink it every morning with my breakfast, it's so easy to mix my vitamins right into my OJ!
By Lauren Papanos
RD, CSSD
Discover Your Solution

Take our 4-Minute Quiz to get doctor & nutritionist recommended, custom solutions.

Keith's Custom Nutrition Solution

Hi Keith, it looks like you're feeling tired because of a lack of Vitamin D. Here are some solutions for you:

  • Immune Strengthfor vitamin D, bone heath, and heart health

  • Natural Energyto promote red blood cell production and to help boost energy

  • Heart Healthpowerful antioxidant support and a boost in your energy levels

Jessica's Custom Nutrition Solution

Hi Jessica, your high level of stress is impacting your quality of sleep. Here are some solutions to help improve your sleep habits:

  • Stress Reliefcombats stress, balances your mood, and helps ease your mind

  • Better Sleepto help with restless and insomnia, and cultivate deep sleep

  • Resilient-Cbalances energy levels throughout the day

Andrew's Custom Nutrition Solution

Hi Andrew, we see you’ve been having trouble with digestion, focus, and memory. We recommend the following solutions:

Bethany's Custom Nutrition Solution

Hi Bethany, here are some solutions to help with your highly-active lifestyle, and need for muscle support and recovery:

  • Joints & Musclespromotes muscle recovery and helps relieve aches and pains

  • Women's Multito keep your body balanced and energized 

  • Resilient-Csupports your body's natural inflammatory response and supports recovery

Take our 4-Minute Quiz to get doctor & nutritionist recommended, custom solutions.

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