The BeingBrigid Show: Top Science-Backed Women’s Health Podcast for Hormones, Inflammation, Gut Health & More

Brigid Titgemeier

The BeingBrigid Podcast is a candid, empowering, and deeply practical show for women in their mid-30s to 60s who are done with surface-level health advice. Hosted by Functional Medicine Dietitian Brigid Titgemeier, this podcast provides the missing piece in most women’s health conversations: context, clarity, and compassion.

If you're struggling with energy crashes, hormonal changes, weight gain, chronic inflammation, or thyroid dysfunction, this show meets you where you are—with science-backed strategies that actually work, without the fads, fluff, or fearmongering. Brigid takes complex topics like blood sugar, muscle loss, perimenopause, and gut health and breaks them down into actionable guidance that fits your life.

After a decade of helping thousands of women transform their health, Brigid uncovers what truly works, pulling back the curtain on the real, personalized solutions that make a difference. Conventional care isn’t broken, but it doesn’t offer the time, depth, or personalization most women need. The BeingBrigid Podcast bridges that gap with grounded expertise and conversations that respect your lived experience.

What you’ll hear:
- Deep dives into metabolic health, cravings, mental clarity, and perimenopause
- Real client transformation stories
- Expert interviews with leaders in functional medicine, women's health, and mindset

If you're asking the following questions, you're in the right place:
- How can I balance my hormones and manage perimenopause naturally?
- What strategies can help me manage chronic inflammation and boost my energy?
- How do I stabilize my blood sugar and avoid cravings?
- How do I avoid diet burnout and stay consistent with my health journey?
- Can functional medicine help with thyroid dysfunction or Hashimoto’s?
- What’s the best way to eat for sustainable weight loss and longevity?
- How do I heal my gut naturally and support my digestion?

This is the podcast for when you’re ready to take control of your health, understand your body more deeply, and take action to feel truly supported on your journey.

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56 episodes
Updated Tuesday

Episodes56

Newest first

March 24 · 1 hr 9 min
Eat This Way for Better Gut Health | #1 Gut Microbiome Doctor Tim Spector
What if the reason you feel tired, hungry, or inflamed after meals has less to do with calories and more to do with the trillions of microbes living inside your gut? In this episode of The BeingBrigid Show, Brigid sits down with Professor Tim Spector, co-founder of ZOE, the nutrition science company leading the gut health revolution. Together they explore how emerging research is reshaping the way we think about holistic nutrition, gut health, and the connection between food and chronic disease prevention. Instead of focusing only on weight loss or blood sugar numbers, this conversation highlights a more comprehensive approach to functional nutrition and root cause healing—one that considers the powerful role the gut microbiome plays in inflammation, hormone health, energy, metabolism, and long-term disease risk. What You’ll Learn In This Episode: How the gut microbiome communicates with your brain, immune system, and metabolism Why energy, mood, and hunger are early signs your gut health is improving The surprising ways ultra-processed foods trigger inflammation Why focusing only on calories and macronutrients misses the bigger picture How eating 30+ different plants per week improves gut health The difference between prebiotics, probiotics, and fermented foods Why prebiotics may be more powerful than probiotic supplements How gut microbes influence blood sugar spikes and metabolic health The pros and cons of using a Continuous Glucose Monitor (CGM) Why diversity—not restriction—is key for long-term gut and hormone health Timestamps: 00:00 Introduction to Professor Tim Spector and his research 02:12 How food signals to the brain, nervous, and immune systems 04:06 The gut microbiome as a community of mini-pharmacies 05:48 Holistic view of health: microbiome, immune, and nervous systems 07:58 Harmful effects of ultra-processed foods on gut microbes 11:52 Benefits of whole foods and dietary diversity 14:04 Symptoms improve before lab markers in dietary interventions 16:00 Short-term symptoms as signals of long-term health 18:10 Inflammation, fatigue, and early signs of chronic disease 22:01 Impact of diet on energy, cravings, and mood 26:00 Supporting gut health through plant diversity and prebiotics 31:00 Prebiotics vs probiotics: what works best for gut health 36:53 How gut microbes produce anti-inflammatory signals 44:59 Research on key microbes and diet changes 49:08 Future of gut microbiome testing and personalized health 54:04 Using stool tests and microbiome data to predict health risks 01:00:10 The role of continuous glucose monitors and gut health 01:03:50 Final thoughts and resources from Professor Tim Spector If you want to improve your gut health, support hormone health, and experience the power of food as medicine, this episode is packed with insights you won’t want to miss. Resources & Links: + Watch the full episode on YouTube + Brigid’s Website + Brigid’s Instagram + Dr. Tim's Instagram + ZOE's Instagram + ZOE's Website + Join the ZOEverse
March 19 · 28 min
Hills I Will Die On as a Dietitian Specialized in Insulin Resistance & Inflammation
Think you’re eating “healthy”… but still dealing with low energy, cravings, or hormone imbalances? You’re not doing it wrong—you’re just missing the right strategy. In this episode, I’m sharing the 7 nutrition truths I’ll die on as a functional medicine dietitian specializing in women’s health, blood sugar balance, and inflammation—so you can finally stop guessing and start seeing real results. What You’ll Learn In This Episode: Why eating breakfast is critical for hormone health and steady energy How “healthy foods” can still spike blood sugar and increase inflammation The truth about protein and why more isn’t always better Why diet variety is essential for gut health and metabolic health A simple nutrition strategy to improve afternoon energy and focus How to avoid wasting money on supplements that don’t work Why how you eat impacts digestion, body composition, and long-term health Timestamps: 00:00 – Why nutrition feels so confusing right now 01:54 – Hill #1: Why breakfast supports blood sugar + hormones 04:19 – Hill #2: “Healthy” foods that still spike blood sugar 06:35 – Hill #3: Protein myths and insulin resistance 08:58 – Hill #4: Gut health, inflammation, and diet variety 11:11 – Hill #5: Smoothies for better energy and focus 15:53 – Hill #6: The truth about supplements and influencer marketing 20:35 – Hill #7: Why how you eat matters just as much as what you eat 22:57 – How to simplify your nutrition with the right strategy If you’re ready to simplify your approach to women’s nutrition, improve your energy, and support your hormones without the overwhelm—this episode is your starting point. Resources & Links: + Watch the full episode on YouTube + Join The Being Collective + Brigid’s Website + Brigid’s Instagram
March 17 · 35 min
How Janna Improved Skin Issues, Swelling, and Brain Fog Through Simple Dietary Changes | The Being Collective Client Story
Have you ever lost weight but still felt exhausted, inflamed, or stuck in an unhealthy relationship with food? In this episode of The BeingBrigid Show, Brigid shares the six nutrition pillars that support long-term physiology, including blood sugar balance, hormone health, gut health, and reducing chronic inflammation. You’ll also hear the story of Jana, a member of The Being Collective, who lost 40 pounds through calorie tracking but felt trapped in what she describes as a “food prison.” Through the support, structure, and functional nutrition approach inside The Being Collective, Jana shifted to a sustainable food-as-medicine approach that helped improve her energy, skin, sleep, and overall relationship with food. What You’ll Learn In This Episode: The six nutrition pillars that support long-term physiology and women's health Why focusing only on calories and weight loss can harm hormone health How blood sugar regulation impacts mood, energy, and stress resilience Why gut health and plant diversity are essential for reducing chronic inflammation How restrictive dieting can lead to an unhealthy relationship with food The surprising benefits Jana experienced within just a few weeks of changing her nutrition Why sustainable nutrition requires community, accountability, and structure Timestamps: 00:00 Introduction to Brigid and Her Philosophy 01:24 Jana's Journey: From Weight Loss to Food Relationship Struggles 02:22 The Being Collective: Community and Support for Women’s Health 03:21 Six Key Areas for Long-Term Physiology Change 04:45 Nutrition Strategies for Better Energy, Sleep, and Mood 06:11 Simplicity and Enjoyment in Healthy Eating 07:35 Jana’s Experience with Food and Mindset Shifts 09:23 Jana’s Health Symptoms Before and After Dietary Changes 19:06 Notable Improvements in Skin, Sleep, and Mental Clarity 21:55 Unexpected Wins: Mental Clarity and Food Peace 26:20 Small Wins: Routine Changes and Confidence 28:56 The Role of Blood Sugar Reset and Reintroduction Process Resources & Links: + Watch the full episode on YouTube + Join The Being Collective + Brigid’s Website + Brigid’s Instagram
March 10 · 1 hr 5 min
Why Chronic Disease Isn’t Random: Autoimmunity & Food as Information with Dr. Jeffrey Bland
What if most chronic diseases aren't inevitable—but misunderstood? In this powerful episode of The BeingBrigid Show, Brigid Titgemeier sits down with Dr. Jeffrey Bland, the founder of the entire field of functional medicine, to explore how systems biology reshapes our understanding of autoimmunity, chronic inflammation, and long-term health. Dr. Bland shares the story behind founding the Institute for Functional Medicine, why modern healthcare still treats downstream symptoms instead of root causes, and how food, the immune system, and environmental exposures shape disease trajectories—especially for women. What You’ll Learn In This Episode: Why healthcare and disease care are not the same thing How systems biology explains autoimmunity and chronic inflammation The “name it, blame it, tame it” model—and why it keeps people stuck Why 80% of autoimmune disease affects women The gut–immune system connection and upstream drivers of dysfunction Why food quality and phytonutrient diversity matter more than ever How mitochondrial health, detoxification, and the microbiome intersect Why functional medicine offers hope where diagnosis-only care does not Timestamps: 00:00 Introduction to Dr. Jeffrey Bland and his contributions 01:25 The growth and acceptance of functional medicine worldwide 04:12 From academic roots to pioneering a new medical paradigm 08:32 Overcoming opposition and misconceptions in functional medicine 13:49 Systems thinking and the interconnectedness of body systems 17:09 The importance of upstream causes in chronic diseases 21:48 Autoimmune diseases and gender differences in immune response 26:35 Blame, name, and treat: The pitfalls of symptom-focused medicine 31:22 Case studies illustrating systems medicine and autoimmune treatment 37:25 The role of diet, phytochemicals, and traditional foods in health 44:42 Blue zones, longevity, and the impact of lifestyle and diet 55:12 The significance of polyphenols, omega-3s, and fiber in health 01:00:17 The impact of hybridized grains and gluten sensitivity 01:02:05 Resources and where to find Dr. Jeffrey Bland Resources & Links: This episode is a masterclass in root-cause healing—and a reminder that your diagnosis is not your destiny. + Watch the full episode on YouTube + Brigid’s Website + Brigid’s Instagram + Dr. Jeffrey’s Website + Big Bold Health Website + Dr. Jeffrey’s Instagram + Big Bold Health Instagram
March 3 · 53 min
Merrick White on Blood Sugar, Brain Fog & Building a Brand
What if your brain fog, cravings, and exhaustion weren’t a willpower problem — but a blood sugar problem? In this episode of The BeingBrigid Show, Brigid sits down with style educator and founder of Merrick’s Art, Merrick White, to talk about her personal journey from post-baby burnout and sugar cravings to balanced blood sugar, improved energy, and sustainable body composition. They dive into how functional nutrition transformed Merrick’s health — and how consistency (in both wellness and business) changed everything. If you're navigating women’s health, hormone shifts, or simply trying to feel like yourself again, this episode will show you what’s possible. What You’ll Learn In This Episode: How blood sugar imbalance can contribute to brain fog, fatigue, and cravings Why protein and fiber are foundational for women’s nutrition The mindset shift that supports sustainable body composition How to fuel your body for longevity instead of dieting Why consistency matters more than perfection — in health and business Merrick’s top confidence-boosting style tips What it really takes to build a successful online brand Timestamps: 00:00 Introduction to Brigid and Merrick 01:23 Merrick's Personal Health Journey and Symptoms 04:26 The Impact of Blood Sugar Reset 08:07 Key Changes in Merrick’s Nutrition and Lifestyle 12:03 Cravings and Satiation Strategies 15:03 Body Composition and Aging 17:00 Merrick’s Fashion Influencer Journey 25:11 Starting Out as a Fashion Influencer 43:23 Launching the Anthropologie Collection 45:42 Building a Top Influencer Brand 46:43 Advice for Women Building Online Businesses 50:36 Follow Merrick White’s Content and Tips Resources & Links: + Watch the full episode on YouTube + Brigid’s Website + Brigid’s Instagram + Merrick’s Art Website + Merrick’s Instagram + Merrick’s Facebook + Merrick’s Tiktok + Merrick’s LikeToKnowIt + Join the TENTH Round of The Blood Sugar Reset If you loved this episode, please leave a rating and review. It helps us reach more women ready to use food as medicine and reclaim their energy. Until next time — here’s to balanced blood sugar, strong muscles, and thriving at every age.
February 24 · 47 min
GLP-1s for Women’s Health: Combating Muscle Loss & Blood Sugar Reset with Michelle Sirmons, RD
What if the reason your weight won’t budge… isn’t calories — but blood sugar swings? GLP-1 medications are everywhere right now. But whether you’re taking one or not, this episode will help you understand what actually drives sustainable fat loss, stable energy, and long-term metabolic health — especially in perimenopause and post-menopause. In this powerful conversation, I sit down with Michelle Sirmons, one of our registered dietitians at BeingBrigid Functional Nutrition, to break down what women over 40 truly need to focus on: blood sugar stability, muscle preservation, protein intake, gut health, and consistency. Because your body isn’t broken — it just needs the right inputs. What You’ll Learn In This Episode: Why GLP-1 medications don’t automatically stabilize blood sugar The hidden risk of muscle loss and sarcopenia during weight loss Why protein becomes essential during perimenopause and menopause How resistant starch and fiber naturally support GLP-1 production The connection between gut health, inflammation, and cravings Why chewing your food and eating in a calm state improves hormone health Lab markers every woman over 40 should track (A1C, fasting insulin, DEXA scans) How food as medicine supports sustainable body composition changes Timestamps: 00:00 Introduction to Brigid and Michelle 01:54 Working with clients on GLP-1s and blood sugar stabilization 04:53 Risks of blood sugar fluctuations and nutrient deficiencies 07:12 Key nutrition principles for women over 40 on GLP-1s 08:30 Stabilizing blood sugar for better energy and health 12:00 The role of protein in aging and muscle preservation 15:58 Natural ways to support GLP-1 production through diet 17:33 The importance of fiber and resistant starch for gut health 20:15 Enhancing GLP-1 secretion with amino acids and omega-3s 21:38 How to optimize digestion and reduce bloating 22:44 Foundational habits for long-term health and vitality 29:21 Tracking health markers and symptom improvements 36:25 Empowering women at any age to thrive and flourish Resources & Links: + Watch the full episode on YouTube + Join the TENTH Round of The Blood Sugar Reset + Explore The Being Collective Membership + Brigid’s Website + Brigid’s Instagram
February 17 · 1 hr 2 min
The Oral Microbiome, Hormones & How Your Mouth Predicts Fertility, Autoimmunity & Gut Health with Dr. Leedia Riman
What if bleeding gums, mouth breathing, or frequent cavities weren’t just “dental issues”—but early warning signs of hormone imbalance, chronic inflammation, and gut dysfunction? In this eye-opening episode of The BeingBrigid Show, Brigid Titgemeier sits down with Dr. Leedia Riman, a biological and integrative dentist trained at UCLA, to uncover the powerful (and often ignored) connection between women’s hormones, the oral microbiome, gut health, and whole-body inflammation. From fertility and pregnancy to perimenopause and menopause, this conversation will completely change the way you think about oral health. What You’ll Learn In This Episode: Why oral inflammation can impact fertility, pregnancy, and hormone health How the oral microbiome mirrors the gut microbiome Why women experience more dental issues during pregnancy, postpartum, perimenopause, and menopause The connection between mouth breathing, airway health, cognition, and behavior in children Why cavities, gum recession, and dry mouth are not just signs of aging How nutrition, micronutrient deficiencies, and inflammation show up in the mouth Simple daily habits that support oral health, gut health, and anti-inflammatory balance Timestamps: 00:02 – Meet Dr. Leedia Riman + why oral health matters for women 01:06 – Gingivitis, fertility, miscarriage & oral inflammation 02:28 – Leaky gums = leaky gut 04:25 – Oral microbiome vs. gut microbiome 05:40 – Oral bacteria linked to colon cancer 07:38 – Passing the microbiome from mother to child 09:10 – Childhood cavities, nutrition & snacking frequency 11:29 – Airway health, mouth breathing & kids’ development 16:36 – Cognition, ADHD, and breathing before medication 21:33 – Hormones, estrogen & oral health in women 28:22 – Perimenopause, menopause & dry mouth 32:42 – Gum recession, pregnancy & postpartum changes 40:00 – How to support gum health naturally 48:40 – Ozone therapy explained 54:01 – Mouth taping, tongue scraping & oil pulling 01:07:34 – Where to find Dr. Leedia Riman Resources & Links: This episode is a must-listen for any woman who wants to understand how hormones, inflammation, nutrition, and oral health are deeply connected—and how small, consistent changes can protect your health for decades to come. + Watch the full episode on YouTube + Brigid’s Website + Brigid’s Instagram + Dr. Leedia Substack + Dr. Leedia Kids Course
February 10 · 53 min
3AM Waking, Anxiety & Brain Fog in Perimenopause: The Progesterone–GABA Fix | Dr. Carrie Jones
Waking up at 3AM with a racing heart, sudden anxiety, or unexplained weight gain—and being told it’s “just stress” or “just aging”? What if it’s actually a specific hormone shift in perimenopause…and there’s a simple way to start fixing it today? In this episode of The BeingBrigid Show, Brigid sits down with Dr. Carrie Jones, naturopathic doctor, Menopause Society Certified Practitioner, and hormone testing expert. Together, they break down why perimenopause can feel like the “zone of chaos,” what’s really driving sleep and mood changes, how blood sugar and cortisol influence hormone health, and what’s legit (or overhyped) in viral wellness trends. What You’ll Learn In This Episode: Why GABA declines with age—and why women get hit harder in perimenopause The most effective non-HRT strategies to improve sleep (and 3AM waking) How cortisol and blood sugar swings can worsen PMS, anxiety, weight gain, and insomnia The “zone of chaos” explained and the common stages of perimenopause Lesser-known symptoms: joint pain, frozen shoulder, itchy ears, phantom smells, gut shifts Which wellness trends can support hormone health: lymphatic drainage, castor oil packs, seed cycling Why alcohol suddenly affects sleep, hot flashes, and anxiety more in your 40s HRT benefits beyond hot flashes: brain, heart, bones, mood, sleep, microbiome Bioidentical vs synthetic hormones—what the science says about risk and side effects Where to start with hormone and foundational lab testing (and what to do first) Timestamps: 00:00 Introduction to Hormone Health and Perimenopause 02:49 Understanding Hormonal Imbalances 06:05 Non-HRT Interventions for Sleep and Anxiety 08:51 The Impact of Cortisol on Hormones 12:14 Navigating the Zone of Chaos: Perimenopause Stages 14:57 Identifying Symptoms of Perimenopause 17:52 The Connection Between Hormones and Gut Health 21:05 Exploring Wellness Trends: Lymphatic Drainage and More 23:52 The Role of Alcohol in Hormonal Changes 27:13 Hormone Replacement Therapy: Benefits and Risks 29:48 Understanding Bioidentical Hormones 33:00 The Importance of Hormone Testing 35:50 Blood Sugar and Hormone Health 39:02 Key Interventions for Hormonal Balance 41:52 Conclusion and Resources Resources & Links: + Watch the full episode on YouTube + Brigid’s Website + Brigid’s Instagram + Dr. Carrie’s Free Labs ebook + Dr. Carrie’s Website + Dr. Carrie’s Instagram
February 3 · 1 hr 10 min
Why Calorie Counting Is Failing Women: Blood Sugar & Menopause Science with Dr. Sarah Berry
What if the reason calorie counting has never worked for you isn’t a lack of willpower—but outdated science? In this episode, Brigid sits down with world-renowned nutrition scientist Dr. Sarah Berry to unpack why all calories are not created equal, how blood sugar dips (not spikes) drive hunger, and why menopause fundamentally changes how women metabolize food. What You’ll Learn In This Episode: Why calorie counting often backfires—especially for women How blood sugar dips increase hunger, cravings, and fatigue What the food matrix is and why whole foods matter more than labels How ultra-processed foods change metabolism and fullness Why menopause alters blood sugar, insulin sensitivity, and gut health How to build balanced meals without cutting carbs The role of the gut microbiome in hormones, inflammation, and metabolism Why how you eat matters just as much as what you eat Timestamps: 00:00 Introduction to Functional Nutrition and Guest Introduction 01:38 The Flaws of Calorie Counting 06:36 Understanding Weight Loss and Maintenance 12:02 Blood Sugar Dynamics and Satiety 18:00 The Importance of Food Structure 27:21 Smoothies and Their Impact on Satiety 31:32 The Significance of Eating Habits 39:21 The Order of Eating and Its Effects 49:28 The Interconnection of Gut Health, Inflammation, and Insulin Resistance 54:10 Menopause and Changes in Gut Microbiome 01:01:47 Practical Tips for Managing Blood Sugar Post-Menopause This conversation reframes nutrition through a functional, science-backed lens—without fear, restriction, or obsession. If you’ve struggled with energy, blood sugar, weight, or hormone health, this episode will change how you think about food. Resources & Links: + Watch the full episode on YouTube + Brigid’s Website + Brigid’s Instagram + Dr. Sarah's Instagram + ZOE's Instagram + ZOE's Website + Join the ZOEverse + Get your MenoScale Score
January 27 · 1 hr 8 min
5 Science-Backed Nutrients to Heal Your Brain with Dr. Austin Perlmutter
Food is medicine… but what if it’s also your brain’s “anti-aging” plan? If you’ve been dealing with brain fog, low focus, or that “sluggish brain” feeling (especially during hormonal shifts like perimenopause or post-menopause), this episode will hit home. Board-certified internal medicine physician Dr. Austin Perlmutter breaks down the 5 key nutrients that support brain function, help slow brain aging, and reduce risk factors tied to chronic inflammation and metabolic dysfunction—plus practical ways to start today. What You’ll Learn In This Episode Why brain fog isn’t something to ignore The 5 key nutrients that support cognition and slow brain aging What matters most for Alzheimer’s prevention How blood sugar and added sugar impact the brain The emerging research on creatine for cognition and brain energy A nuanced take on saturated fat, dietary patterns, and eating for longevity without extremism Key Timestamps 00:00 Food + brain health: brain fog, focus, cognition 03:32 Brain aging + biological age explained 05:52 Nutrient #1: Omega-3s 11:25 Nutrient #2: Polyphenols 17:27 Nutrient #3: Magnesium 21:02 Nutrient #4: Creatine 31:36 Alzheimer’s prevention: why lifestyle matters most 40:06 Nutrient #5: Dietary fiber 44:26 Saturated fats + brain health nuance 54:55 Added sugar + blood sugar + cognitive risk Resources & Links: If you’re ready to improve energy, support hormone health, and protect your brain long-term—this conversation is a powerful reminder that consistency with the basics (food, sleep, movement, stress) is a form of root-cause healing. Share this episode with a friend who’s been struggling with brain fog, blood sugar swings, or feeling “off” in perimenopause. + Watch the full episode on YouTube + Brigid’s Website + Brigid’s Instagram + Dr. Austin’s Website + Dr. Austin’s Instagram + Big Bold Health + Lichen Air
January 20 · 59 min
Dietary Guidelines for Americans 2025–2030: What Changed, What’s Controversial, and What It Means for Your Health
Are the new Dietary Guidelines for Americans finally catching up to what functional medicine has been saying for years—or are they still missing the root cause? In this episode, registered dietitian and functional nutrition expert Brigid Titgemeier breaks down what the 2025–2030 dietary guidelines really mean for women’s health, blood sugar, inflammation, hormones, and long-term metabolic health. What You’ll Learn In This Episode: Why ultra-processed foods are finally being called out—and why this matters for chronic inflammation The truth about added sugar, pre-diabetes, and blood sugar regulation How protein needs change as women age and why body composition matters What the new guidelines say about gut health and the microbiome Where the guidelines fall short for hormone health, perimenopause, and menopause How government nutrition policy impacts school lunches, SNAP, and food access Timestamps: 01:00 Overview of Dietary Guidelines for Americans 2025-2030 02:48 The Role of Dietary Guidelines in Public Health 05:34 Critique of Added Sugar Recommendations 10:41 Changes in Grain Recommendations 15:26 Addressing Ultra-Processed Foods 20:08 Increased Protein Recommendations 23:37 Emphasis on Healthy Fats 32:17 Gut Health and Microbiome Awareness 40:48 Sodium and Electrolytes in Diet 41:45 Conflicts of Interest in Dietary Guidelines 49:30 The Importance of Fiber 52:15 Critique of the Food Pyramid 55:00 Impact of Dietary Guidelines on Food Access Resources & Links: The new dietary guidelines are a step forward—but understanding how to apply them through a functional, personalized lens is key. + Watch the full episode on YouTube + Brigid’s Website + Brigid’s Instagram
January 13 · 1 hr 14 min
My Husband on How to Get Your Family on Board with Functional Medicine | Brigid + Johnny
My Husband on How to Get Your Family on Board with Functional Medicine | Brigid + Johnny Ever wonder how people “stay healthy” when their schedule is pure chaos—travel, solo parenting, a demanding career, and a business that never stops? In this behind-the-scenes episode, Brigid sits down with her husband, Johnny Kozlowski, to share what actually keeps their family of four grounded: realistic routines, functional nutrition habits that don’t require perfection, and the mindset shift that makes consistency possible. What You’ll Learn In This Episode: How Brigid + Johnny prioritize health and family health with unpredictable schedules The “something is better than nothing” approach to workouts, strength training, and daily movement How Johnny’s functional medicine journey reduced inflammation and improved energy Why community + accountability matter (especially when your spouse isn’t fully on board) What it’s really like building a functional nutrition business behind the scenes How to shop smarter in a confusing food environment (and why “healthy-looking” labels can mislead you) Timestamps: 01:13 – Travel, kids, and the reality of chaotic schedules 04:31 – Why teamwork matters most in marriage + parenting 06:11 – Family health values: food quality, kids, and realistic resilience 10:37 – Johnny’s turning point: symptoms he normalized for years 14:37 – Functional medicine testing + protocol results (weight, energy, inflammation) 23:04 – Johnny as the “hype man” and why support changes everything 25:31 – Consistency strategies: time-efficient workouts + sauna habits 30:23 – “Life coaching” on prioritizing yourself without perfection 37:38 – Finding your “why” for sustainable health 42:13 – When your spouse isn’t on board: how to lead anyway 48:18 – Behind the scenes of building BeingBrigid + why the work matters 55:55 – Food system realities + why education beats fads Resources & Links: If you’ve been trying to “do it all” and feel like health is always last on the list, this episode is your reminder: small habits done consistently—plus the right community—can change everything. + Watch the full episode on YouTube + Brigid’s Website + Brigid’s Instagram
January 6 · 51 min
Why Your Health Habits Don’t Stick: Self-Worth, Identity & Sabotage with Cathy Heller
Ever feel like you’re doing everything “right” for your health—tracking, restricting, optimizing—yet your energy is still low and your body won’t cooperate? What if the missing piece isn’t another checklist… but the state of your nervous system and the identity you’re operating from? In this episode of The BeingBrigid Show, Brigid Titgemeier sits down with manifestation teacher and top-ranked podcast host Cathy Heller (author of Abundant Ever After) to explore how stress, beliefs, and “Groundhog Day thinking” can block health progress—and what to do instead. What You’ll Learn In This Episode: Why chronic fight-or-flight can work against women’s health, energy, and long-term consistency How “becoming” is often more powerful than “doing” The “I AM” identity reset and why it can feel so different in your body A simple morning practice to support nervous system regulation and reduce self-abandonment The difference between probability vs. possibility—and how it affects outcomes in health and life Why community and who you spend time with influences habits, accountability, and results How self-love practices can restore energy and reduce stress Timestamps: 00:34 – Meet Cathy Heller + what this conversation will unlock 01:41 – Stress, fight-or-flight, inflammation, and why thoughts can make us sick or well 03:59 – Why many women don’t realize they’re living in fight-or-flight 06:01 – Morning intention: the first 10–20 minutes that shape your whole day 10:29 – Deepak Chopra’s “I AM” exercise and identity as a nervous system shift 12:55 – Visualizing your day + journaling to witness the mind 17:32 – The therapist’s challenge: a 15-minute phone-free walk 22:03 – Probability vs. possibility (and why past results don’t predict your future) 28:51 – Neuroplasticity, identity, and why habits stick when you “become” someone new 34:33 – Why community accelerates identity shifts 39:03 – The hidden story beneath self-sabotage 47:29 – Cathy’s book Resources & Links: If you’ve been stuck in “all-or-nothing” health mode, this episode is your reminder that your biology responds to your beliefs, stress load, and sense of safety—not just macros and meal plans. + Watch the full episode on YouTube + Brigid’s Website + Brigid’s Instagram + Cathy’s Website + Cathy’s Workshops + Cathy’s Book + Cathy’s Instagram + The Cathy Heller Podcast
Dec 30, 2025 · 24 min
5 Longevity Habits for Women in 2026: What Actually Matters (Solo)
What if 2026 is the year you stop chasing quick-fix diets and finally build real, lasting health? In this episode of The BeingBrigid Show, functional nutrition expert Brigid Titgemeier, MS, RDN breaks down the five evidence-based health habits women need to focus on for longevity, hormone health, and sustainable energy — based on the latest research in functional medicine, women’s nutrition, and root-cause healing. If you’re ready to reduce inflammation, improve energy, and feel stronger with age, this episode is your roadmap. What You’ll Learn In This Episode: Why gut health is one of the most powerful drivers of metabolic and cardiovascular health How tracking health data and labs yearly helps prevent chronic disease Why most women are unknowingly deficient in key nutrients that drive chronic inflammation The importance of tracking muscle mass and body composition, not just weight How eating enough supports your central nervous system, hormones, and metabolism Timestamps: 00:06 – Why quick-fix diets fail women long-term 01:20 – The gut microbiome, inflammation, and cardiometabolic health 03:30 – Why women should track health data yearly (labs + biomarkers) 07:53 – Wearables, CGMs, and blood sugar insights 11:36 – Nutrient deficiencies, omega-3s, and inflammation 17:22 – Muscle mass, menopause, and longevity 21:37 – Why eating enough supports hormones and the nervous system 24:52 – Recap: The 5 habits every woman needs in 2026 Resources & Links: If you’re ready to stop guessing and start using food as medicine, these habits are your foundation for long-term health. + Join The Being Collective next round + Watch the full episode on YouTube + Brigid’s Website + Brigid’s Instagram
Dec 23, 2025 · 1 hr 3 min
You Were Misled About HRT: The Truth About Modern Hormone Therapy & the WHI Study (with Dr. Suzanne Gilberg-Lenz)
What if your hot flashes were actually a red flag for your heart and brain health—not just an annoying symptom to suffer through? In this episode of The BeingBrigid Show, Brigid sits down with double board-certified OB/GYN and integrative physician Dr. Suzanne Gilberg to unpack what you should really know about perimenopause, menopause, hormone replacement therapy (HRT), the Women’s Health Initiative, and how to advocate for yourself when you’re being dismissed. What You’ll Learn In This Episode: Why menopause is a full-body transition (not just hot flashes) How estrogen receptors in every cell impact bones, brain, heart, gut and more What the Women’s Health Initiative actually showed and how it was misinterpreted When hormone replacement therapy can be helpful—and for whom it’s not appropriate The difference between “bioidentical” and synthetic hormones (and why the wording is confusing) How vaginal estrogen can support UTIs, vaginal dryness and genitourinary symptoms The role of functional medicine, gut health and blood sugar in perimenopause and post-menopause What women in their 30s can do now to support future bone density, heart health and cognition Timestamps: 00:00–Intro to Dr. Suzanne Gilberg & Menopause Bootcamp 03:05–Menopause as a full-body transition, not just hot flashes 05:10–Conventional OB/GYN meets integrative and Ayurvedic medicine 10:25–Grassroots change: how women forced medicine to pay attention 14:45–Medical training, fear and why doctors “stay in the box” 19:50–Gaslighting, “normal” labs and why women feel dismissed 35:50–Women’s Health Initiative: design flaws, breast cancer risk and fallout 41:30–HRT safety: estrogen, progestins, breast cancer and heart disease 44:50–Estrogen, osteoporosis and fracture risk; brain and sleep benefits 45:30–Rapid-fire Q&A on age to start HRT, bioidentical hormones, testosterone, UTIs and more 51:25–Vaginal estrogen vs systemic estrogen and recurrent UTIs 52:30–Labs, blood sugar, inflammation, functional nutrition and midlife prevention 58:25–What 35-year-old women should do now to support hormone health Resources & Links: If you’ve ever been told “you’re fine” while your body says otherwise, this episode will help you feel seen and give you language to advocate for your hormone health, gut health and long-term longevity. Watch the full episode on YouTube Brigid’s Website Brigid’s Instagram Dr. Suzanne’s Website Dr. Suzanne’s Facebook Dr. Suzanne’s X Dr. Suzanne’s LinkedIn Dr. Suzanne’s Instagram Dr. Suzanne’s TikTok Dr. Suzanne’s YouTube Work with Dr. Suzanne
Dec 16, 2025 · 24 min
Enjoy the Holidays Without Starting Over in January: 5 Strategies for Energy, Gut Health & Blood Sugar Stability
Do you ever feel like the entire month of December derails your energy, gut health, and nutrition habits? In this episode, Brigid shares 5 science-backed functional nutrition strategies to help you stay nourished without falling into the holiday overindulgence spiral. If you want to enjoy the season and protect your gut, blood sugar, and hormone health — this is your roadmap. What You’ll Learn in This Episode Why holiday overeating isn’t “just calories” and how it impacts gut health How blood sugar, cravings, and inflammation shift after just a few days of indulgence Ingredient upgrades for nostalgic holiday treats The myth of “saving calories” — and what to do instead How alcohol affects sleep, cravings, and hormones A mindset framework for staying consistent without perfectionism or guilt Timestamps 00:00 — Why holiday eating often spirals & how to prevent it 02:45 — How food marketing and hyper-palatable foods hijack cravings 04:01 — The gut microbiome-inflammation-fatigue connection 04:45 — How to think about nutrition beyond calories 08:30 — Conscious indulgence & upgrading nostalgic traditions 13:08 — The problem with “saving calories” 13:55 — High-protein breakfasts & satiating meals for stable blood sugar 14:45 — Pre-party snacks that curb cravings 15:24 — Alcohol boundaries that protect sleep & hormones 17:38 — Self-compassion, consistency & avoiding the guilt spiral Next Steps & Resources If this episode resonates, share it with a friend who wants to feel energized, grounded, and healthy this holiday season — without restriction. Watch the full episode on YouTube Brigid’s Website Brigid’s Instagram Peanut Butter Blossom Cookies Recipe Join The Being Collective January Kickstarter
Dec 9, 2025 · 1 hr
How to Fix the Root Causes of Menopause Symptoms (Before Starting HRT) with Dr. Deanna Minich
Are your symptoms really “just your hormones”—or is your body asking you to go deeper? In this episode, Brigid sits down with internationally recognized nutrition scientist Dr Deanna Minich to unpack hormone replacement therapy (HRT), perimenopause, and menopause through a functional medicine lens. You’ll learn why hot flashes, brain fog, fatigue, and body composition changes aren’t simply a hormone deficiency problem—and how nutrition, gut health, inflammation, and your endocrine system all shape your hormone health at midlife and beyond. What You’ll Learn In This Episode Why jumping straight to hormone replacement therapy can miss the root cause How the endocrine system actually works in women’s health The connection between menopause, chronic inflammation, and musculoskeletal pain How nutrition, phytonutrients, and an anti-inflammatory diet support hormones What Femmenessence and maca phenotypes are—and how they may support hormone balance Why fiber, gut health, and mineral status (like magnesium and iron) are non-negotiables How functional medicine lab testing can personalize your hormone and nutrition plan Simple ways to improve energy, support blood sugar, and eat for longevity Timestamps 03:10 – Why “it must be my hormones” is an incomplete story 06:30 – The endocrine system explained: thyroid, adrenals, ovaries & brain 11:40 – HRT as “shiny object”: what it helps and what it doesn’t 13:30 – Feminessence, maca phenotypes & supporting hormone balance naturally 20:20 – Perimenopause, menopause, and why personalization in hormone care matters 27:30 – Phytonutrients, inflammation & the power of eating the rainbow 34:00 – Why diet diversity, fiber & gut health shape women’s health outcomes 39:50 – Omega-3s, hydration, minerals & hormone-related symptoms 46:20 – Iron, fatigue & why lab interpretation needs a nuanced approach 51:50 – If you do one thing for your health, make it this 57:15 – Food as medicine, connection, spirituality & how we relate to eating 1:00:10 – Where to find Dr. Minich and learn more about her work Next Steps & Links If this conversation helped you think differently about perimenopause, menopause, and hormone health, share it with a friend who needs more than a band-aid approach. And if you’re ready to lean into functional nutrition, gut health, and root-cause healing, be sure to follow along for more episodes. Watch the full episode on YouTube Brigid’s Website Brigid’s Instagram Dr Deanna Minich’s Website Dr Deanna Minich’s Certification Program Dr Deanna Minich’s Facebook Dr Deanna Minich’s Instagram Dr Deanna Minich’s YouTube Discover Feminessence
Dec 2, 2025 · 49 min
Strength vs. Cardio for Busy Women: The Truth About Strength Training for Women Over 35 with Lindsey Bomgren
Is walking actually enough for women’s health and longevity? In this episode of The BeingBrigid Show, Brigid sits down with certified personal trainer and founder of Nourish Move Love, Lindsey Bomgren, to talk about why women must prioritize strength training if they want to protect their hormones, muscle, bones, blood sugar, and long-term independence. If you’ve ever wondered how much cardio you really need, how to lift in a busy season like postpartum, or whether hard workouts tank your cortisol, this conversation will change how you think about exercise, recovery, and eating for longevity. What You’ll Learn In This Episode Why walking is amazing—but not enough to prevent age-related muscle loss How strength training supports hormones, blood sugar balance and body composition The difference between cardio vs strength for women’s health and longevity How to build an efficient 3–5 day strength-training split (even postpartum) Why recovery, sleep, and fueling matter as much as your workout Lindsey’s real-life “why” for training for longevity, not just aesthetics How to train hard without wrecking your cortisol or nervous system What to expect from Lindsey’s Athlete 25 program and who it’s for Timestamps 01:44 – Is walking enough exercise for women’s health? 03:44 – Muscle loss, metabolism & bone health after 30 (and beyond) 05:44 – Cardio vs strength training: what actually matters for longevity 08:44 – How busy women can train 3-4 days/week effectively 12:14 – Full body vs split training: what Lindsey recommends 16:44 – Inside Athlete 25: how Lindsey programs like an athlete at home 20:14 – The “gray zone” workout mistake keeping women stuck 26:44 – Shifting from aesthetics to performance and progress goals 29:44 – Fitness as a keystone habit for mental health & energy 31:44 – Lindsey’s family story, heart health, and deep “why” for longevity 37:14 – Does hard training really spike cortisol? 39:14 – Recovery, sleep, fueling and mobility: the secret half of results 43:44 – Being a mom, entrepreneur, and still prioritizing health 45:44 – Athlete 25 details & how to train like an athlete at home 48:14 – Where to find Lindsey & join the Athlete 25 challenge Next Steps & Resources Mentioned Watch the full episode on YouTube Brigid’s Website Brigid’s Instagram Join Lindsey’s 2 week Athlete 25 Program Nourish Move Love Website Nourish Move Love Instagram
Nov 25, 2025 · 41 min
The Female Longevity Protocol: Build Muscle & Bone Density for a Longer Life | Dr. Robin Berzin
What if the number on the scale is the least important thing about your health? In this conversation, Brigid sits down with Dr. Robin Berzin, founder and CEO of Parsley Health, to talk about what actually predicts women’s longevity: muscle mass, bone density, blood sugar balance, and root-cause healing. They dive into DEXA scans, functional medicine, hormone health, gut health, and how to eat for longevity in a real-life way—especially if you’re juggling kids, a career, and chronic inflammation or pre-diabetes symptoms. If you’ve ever been told “your labs are normal” while you still feel exhausted, inflamed, or anxious, this episode will completely change how you think about women’s health. What You’ll Learn In This Episode Why the scale is a terrible metric for women’s health and longevity The body composition markers that matter most: bone density, lean muscle, and fat mass When women should consider DEXA scans—and why waiting until 65 is a “travesty” How resistance training, impact, and protein help reverse osteopenia and osteoporosis The connection between muscle mass, chronic disease, and early mortality What functional medicine actually is—and how it finds the root cause How nutrition, gut health, and food sensitivities can put autoimmune disease into remission Why food is medicine is not a slogan, it’s biology Real-life strategies for eating a higher protein, lower sugar, anti-inflammatory diet How Dr. Berzin balances CEO life, motherhood, and her own hormone & energy health Timestamps 01:40 – Why the number on the scale is the wrong health metric 02:20 – When women should start getting full-body DEXA scans (it’s earlier than you think) 03:50 – Osteoporosis meds, side effects & why lifting heavy actually builds bone 05:00 – Reversing osteopenia & osteoporosis with strength training and lifestyle 05:50 – Low muscle mass and early death: the shocking mortality statistic 08:47 – Exactly how much protein women really need for muscle & hormones 11:00 – What functional medicine is (and how it’s different from conventional care) 12:27 – Migraines, root causes & why painkillers aren’t the real solution 14:45 – The “medicine of why”: deeper testing, hormones, thyroid, toxins & lifestyle 16:39 – Why Dr. Berzin founded Parsley Health & what she saw in exam rooms 18:59 – Making functional medicine more accessible (without 100 supplements and $5k visits) 20:30 – Longevity, wearables, and why this is the moment for health optimization 22:48 – Can nutrition really reverse chronic disease? What the data shows 28:45 – Why DIY elimination diets often fail (and what to do instead) 31:56 – How a CEO + mom of 3 actually fits in self-care 35:01 – Raising kids in a wellness-focused home 37:07 – Why “perfect” can’t be the enemy of good enough 38:56 – How to work with Parsley Health & where to find Dr. Berzin If you’re ready to stop obsessing over the scale and start building real longevity from the inside out—bone, muscle, hormones, gut and blood sugar—this episode is your playbook. Next Steps & Resources: Watch the full episode on YouTube Brigid’s Website Brigid’s Instagram Dr. Robin Berzin’s Website Dr. Robin Berzin’s Instagram Learn more about functional medicine & Parsley Health: https://www.parsleyhealth.com
Nov 19, 2025 · 34 min
How Angie Lost 5 Inches, Reversed Gut Issues & Eliminated Brain Fog in Her 40s | My Food Is Health Client Story
What if your labs said pre-diabetic, your energy tanked every afternoon, your gut was a mess—and your doctor’s advice was basically “eat less and exercise more”? In this episode of The BeingBrigid Show, Brigid sits down with Angie Kopriva, a busy professional in her mid-40s, to talk about how she went from worsening labs, perimenopause symptoms, gut issues, and crushing fatigue…to losing inches off her waist, stabilizing blood sugar, improving energy, and finally feeling in control of her health again after going through the My Food Is Health program. If you’re a woman navigating perimenopause, pre-diabetes, chronic inflammation, or confusing lab results, this story will show you what’s possible when you use food as medicine and pair it with accountability, functional nutrition, and the right data. What You’ll Learn in This Episode: How Angie realized her “normal” labs and symptoms were not normal Why midlife women are often dismissed with “eat less, move more” The power of personalized nutrient testing for gut health, blood sugar & hormones How My Food Is Health combines lab data, holistic nutrition, and accountability The role of stress, perfectionism, and nervous system regulation in women’s health How small daily habits (like 5-minute walks and deep breathing) shifted her body composition, energy, and mindset Why Angie now feels confident she can change her trajectory and prevent disease Timestamps: 00:00 – Angie’s story & why mid-40s changed everything 00:47 – “Enough is enough”: What pushed her to join My Food Is Health 02:25 – Labs, nutrient testing & how this approach differed from other functional medicine care 05:19 – Using Function Health labs plus nutrient deficiency testing for deeper insight 08:52 – Gut issues, hair thinning, fatigue & early autoimmune markers 10:34 – Rising A1C, pre-diabetes, blood pressure, and metabolic health red flags 12:33 – Results in just 10 weeks: inches lost, energy, gut health 14:42 – How stress, grief, and perfectionism showed up in her labs and symptoms 19:00 – Why walking and nervous system support became non-negotiables 20:51 – Gluten, dairy, and discovering her personal food triggers 23:00 – Strategic elimination & reintroduction instead of endless restriction 26:37 – “I thought I ate healthy”: How personalization changed everything 28:02 – The hidden power of the right supplement plan 30:11 – What My Food Is Health is & why the investment matters 31:22 – Angie’s advice if you’re on the fence about joining Next Steps & Resources: If you’re a woman navigating perimenopause, pre-diabetes, gut issues, thyroid changes, or just feeling “off,” this episode is your reminder: you are not stuck with your current labs or symptoms. With the right functional nutrition strategy, blood sugar support, and accountability, you can shift your hormone health, energy, and long-term risk for chronic disease in just 10 weeks. Join the January Cohort of My Food Is Health here: https://beingbrigid.com/my-food-is-health Watch the full episode on YouTube Brigid’s Website Brigid’s Instagram