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

Brigid Titgemeier
  • 5.0 (235)
  • Nutrition
  • Updated Weekly

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.

  1. 3d ago

    7 Things I’d Do Immediately to Balance Blood Sugar and Lose Fat

    What if losing fat and improving your metabolic health had less to do with eating as little as possible—and more to do with improving your blood sugar and insulin sensitivity? In this episode of The BeingBrigid Show, Brigid breaks down 7 science-backed strategies she uses with women to support lower blood sugar, improve insulin sensitivity, reduce inflammation, and lose fat without extreme dieting or calorie obsession. From fiber and protein to meal timing, chewing your food, polyphenols, and strength training, these strategies go beyond the outdated “calories in, calories out” approach and focus on supporting your metabolism as a whole. What You’ll Learn In This Episode: Why insulin resistance can impact weight, energy, cravings, mood, inflammation, and metabolic health—even before pre-diabetes or type 2 diabetesWhy a mild caloric deficit may be more sustainable for women than aggressive calorie restrictionHow tracking waist circumference and body composition can provide more insight than the scale aloneWhy eating 25–30 grams of fiber per day—and getting a variety of fiber sources—can support blood sugar, gut health, satiety, and metabolic healthHow to moderate carbohydrates without relying on long-term keto or extremely low-carb dietsWhy protein is essential for satiety, muscle preservation, and insulin sensitivityHow meal timing and sleep can influence hunger hormones and blood sugarWhy chewing your food more slowly can support digestion, satiety, and food intakeWhich nutrients—including polyphenols, magnesium, omega-3s, and vitamin D—Brigid prioritizes for metabolic healthWhy movement throughout the day and strength training are powerful tools for glucose clearance and insulin sensitivityWhy consistency—not extreme strategies—is what truly moves the needle Timestamps: 00:00: Why traditional weight loss advice isn't working02:12: The connection between insulin resistance, blood sugar, and fat loss03:40: Why high fasting insulin matters06:51: The benefits of improving insulin sensitivity07:30: Strategy #1: Eat in a mild caloric deficit09:11: Why calories aren't the whole story10:00: Why waist circumference matters11:27: Strategy #2: Eat 25–30g of fiber + diversify your sources13:47: High-fiber foods to add to your diet16:04: Strategy #3: Moderate carbohydrate intake18:15: Strategy #4: Prioritize protein19:00: Strategy #5: Train your hunger hormones20:26: Meal timing, sleep, and hunger cues21:00: Strategy #6: Chew your food 20–40 times per bite22:46: Strategy #7: Focus on nutrients for metabolic health25:07: Recapping the 7 strategies25:40: Bonus strategy: movement + strength training27:21: Why consistency and identifying your personal barriers matter29:37: Brigid's approach to transparency and brand partnerships Resources & Links: + Watch the full episode on YouTube + Sign up for the Fall Blood Sugar Reset + Join The Being Collective + Brigid’s Website + Brigid’s Instagram If this episode helped you rethink the way you approach weight loss, blood sugar, and metabolic health, share it with a woman in your life who needs to hear it. And remember: nutrition is never one-size-fits-all. The goal is to find the strategies that support your body and build habits you can actually sustain.

  2. Sep 29

    Hallie Abrams on Healing Inflammation, Fixing Her Thyroid & Building The Wardrobe Consultant

    What if the exhaustion, bloating, inflammation, and afternoon crashes you’ve learned to live with aren’t “just aging”? Hallie Abrams spent years feeling exhausted, struggling with sleep, bloating, thyroid antibodies, blood sugar concerns, and inflammation while searching for answers. In this episode, she shares the functional medicine journey that helped her make meaningful changes to her health—including the Blood Sugar Reset, improving her gut health, supporting her hormone health through menopause, and making small, sustainable lifestyle shifts that added up over time. Hallie is the founder of The Wardrobe Consultant and a personal stylist known for helping women over 40 feel confident in their clothes. She joins Brigid to talk about both sides of her transformation: the nutrition and lifestyle changes that helped her feel significantly better and the practical styling strategies she uses to help women feel confident in their bodies. What You’ll Learn In This Episode: Hallie’s journey from chronic exhaustion, afternoon crashes, bloating, and inflammation to feeling significantly betterWhy her thyroid antibodies became an important part of her functional medicine journeyHow the Blood Sugar Reset changed the way she approached breakfast, fiber, protein, and satietyWhy Hallie’s blood sugar-friendly smoothies became one of her go-to tools for staying full and energizedThe role of gut health, fiber, probiotics, and personalized testing in her health journeyHow menopause, sleep, circadian rhythm, and hormone health intersect with overall well-beingWhy sustainable health changes don’t have to mean completely overhauling your life overnightHallie’s approach to creating a healthier relationship with food after years of dietingHer five wardrobe staples every woman should considerHow to dress for your body, lifestyle, budget, and personal tasteHallie’s advice for building confidence through clothing—and having more fun with your closet Timestamps: 00:00 Introduction to Hallie Abrams' Health Journey02:10 Initial Health Challenges and Symptoms04:49 Medical Tests and Frustrations with Traditional Healthcare10:12 Starting the Blood Sugar Reset and Dietary Changes15:06 Impact of Lifestyle Changes on Inflammation and Energy19:52 Thyroid Health and Autoimmune Insights24:50 Gut Health and Leaky Gut Healing Strategies29:54 The Role of Sleep and Circadian Rhythms35:01 Style Tips for Women Over 4039:55 Building a Capsule Wardrobe and Personal Style44:47 The Power of Play and Experimentation in Fashion49:48 Supporting Women in Business and Personal Growth54:57 Final Thoughts and Encouragement for Listeners Resources & Links: + Watch the full episode on YouTube + Hallie’s Instagram + Hallie’s Website + Hallie’s Style Resources + Hallie’s AI + Sign up for the Fall Blood Sugar Reset + Join The Being Collective + Brigid’s Website + Brigid’s Instagram

  3. Sep 22

    Why "Lift Heavy" Might Be the Wrong Advice for Your Body with Lindsey Bomgren

    What if the advice to "lift heavy" is actually hurting more women than it's helping? Lindsey Bomgren, certified personal trainer, mom of three, and founder of the 1M-subscriber fitness brand Nourish Move Love, returns to The BeingBrigid Show for a raw, honest follow-up conversation. A year after nearly landing in the hospital from overexertion, Lindsey shares how she rebuilt her health, her training, and her business from the ground up. Brigid and Lindsey talk pelvic floor conditioning, the connection between strength training and blood sugar, and why "doing it all" quietly breaks so many high-achieving women, plus what actually changed once Lindsey asked for help. What You'll Learn In This Episode: Why your body needs to be conditioned, not just motivated, to lift heavyThe pelvic floor breathing cue that changed Lindsey's training for goodHow under-sleeping raises your injury riskWhy muscle-building doesn't automatically fix insulin resistanceHow Lindsey's progesterone journey improved her sleep, anxiety, and cycleWhy following a plan beats chasing random workouts or recipesThe real, unfiltered story behind running a fitness businessWhy hiring help at home was Lindsey's hardest, and best, decision Timestamps: [01:01] Introducing Lindsey Bomgren and why "lift heavy" is the wrong question[04:31] Pelvic floor conditioning and Lindsey's postpartum story[09:23] Working with a pelvic floor specialist and managing your breath[10:22] Hitting rock bottom and rebuilding a year later[12:18] Sleep, injury risk, and starting progesterone[16:28] The Blood Sugar Reset and Lindsey's key takeaways[18:47] Strength training, muscle, and insulin resistance[22:33] Food as medicine and plant diversity[25:09] Why a plan beats one-off workouts and recipes[27:10] Launching the Nourish Move Love app[42:46] How Lindsey really "does it all"[45:13] Margin, boundaries, and burnout recovery[48:15] Hiring help and letting go of guilt Resources & Links: + Watch the full episode on YouTube + Sign up for the Fall Blood Sugar Reset + Join The Being Collective + Brigid’s Website + Brigid’s Instagram Enjoyed this episode? Leave a rating and review, and hit follow or subscribe so you never miss a new episode. Here’s to using food as medicine, taking ownership of your health, and feeling your absolute best.

  4. Sep 17

    Hair Loss, High Blood Pressure, Thyroid Meds: Chatty Kathy Reversed All Three With Food

    What if you didn’t have to do it all to start changing your health? When Kathy Hawkins first joined the Blood Sugar Reset, her kitchen was literally down to the studs. She was exhausted, struggling with sleep, experiencing inflammation, hair loss, brain fog, and other health challenges—and she felt completely overwhelmed by the idea of changing her nutrition. So she did about 30% of the plan. And then she kept going. Now, after participating in 11 rounds of the Blood Sugar Reset, Kathy joins Brigid to talk about what she’s learned about blood sugar balance, consistency, nutrition accountability, community, and creating a healthier lifestyle without falling into the all-or-nothing trap. Her story is a powerful reminder that your health journey doesn’t have to be perfect to be meaningful. Sometimes, the most important thing you can do is simply start with one thing—and keep coming back to it. What You’ll Learn In This Episode: Why overwhelm can make it harder to take the first step with your healthHow Kathy went from feeling like she was “falling apart” to creating sustainable nutrition and lifestyle habitsWhy consistency can be more powerful than trying to do everything perfectlyWhat Kathy learned about blood sugar balance and why cutting out carbohydrates wasn’t the answer for herHow meal planning and simple food frameworks helped make healthy eating feel more manageableWhy community and accountability became such an important part of Kathy’s journeyHow Kathy shifted from focusing on a goal weight to thinking about health as a lifelong processThe mindset shift that helped her move away from “all or nothing”Why staying curious can change the way you approach food, symptoms, and your healthHow food can become a source of nourishment, energy, and enjoyment—not another thing to obsess over Timestamps: 00:00 Introduction to Kathy and her community support role01:52 Kathy's health challenges before starting the blood sugar reset03:57 Her first experience with the blood sugar reset and initial results07:54 Transformations in health and autoimmune remission12:02 The importance of small steps and consistency16:07 The ongoing nature of health journeys and mindset shifts19:59 Joy and fun in food and meal planning25:02 Community, support, and Kathy’s leadership role29:50 Advice for beginners and overcoming overwhelm34:50 The power of self-love and resilience39:58 Celebrating progress and embracing life’s possibilities45:00 Closing thoughts and gratitude Resources & Links: + Watch the full episode on YouTube + Sign up for the Fall Blood Sugar Reset + Join The Being Collective + Brigid’s Website + Brigid’s Instagram Enjoyed this episode? Leave a rating and review, and hit follow or subscribe so you never miss a new episode. Here’s to using food as medicine, taking ownership of your health, and feeling your absolute best.

  5. Sep 15

    The Fall Blood Sugar Reset: How to Prep and What to Expect

    Why wait until January to feel better when you can head into the holidays already feeling your best? If you’re tired of the cycle of eating “healthy,” still feeling exhausted or hungry, and then promising yourself you’ll start over in January, this episode is for you. Brigid is joined by one of BeingBrigid’s functional registered dietitians, Christina Palmasano, to talk about why fall can be the perfect time to reset your blood sugar, establish consistency, and build habits that carry you through the holidays and beyond. They break down what insulin resistance is, why women may notice that the nutrition strategies that used to work no longer feel as effective as they age, and how balancing protein, fiber, healthy fats, whole-food carbohydrates, and plant diversity can support energy, mood, cravings, and overall metabolic health. They also go behind the scenes of the 7-day Blood Sugar Reset, including how to prepare, what to expect, how to customize the plan, what protein powders and kitchen equipment work best, how to make the program work for your family, and how to set yourself up for success before the reset even begins. What You’ll Learn In This Episode: Why fall is such a powerful time to create structure and consistency around your healthWhat insulin resistance is and how it can relate to fatigue, cravings, hunger, and irritabilityWhy eating “healthy” isn’t always the same as eating in a blood-sugar-balanced wayThe key nutrition benchmarks used to build the Blood Sugar Reset meal planWhy protein, fiber, whole-food carbohydrates, healthy fats, and plant diversity all matterHow blood sugar changes may influence how you feel before you see changes in traditional lab markersWhat to do if you experience headaches, lightheadedness, or fatigue during a nutrition resetHow to prepare for the Blood Sugar Reset before the 7-day program beginsHow to customize recipes for your preferences, family, activity level, and carbohydrate needsThe protein powders, kitchen equipment, and bulk grocery items that can make meal prep easierWhy structure and flexibility can be more sustainable than restriction and all-or-nothing dieting Timestamps: 00:00 Introduction to the Blood Sugar Reset02:03 Why Fall is an Ideal Time for the Reset03:40 Understanding Insulin Resistance and Its Symptoms05:49 How the Reset Differs from Other Nutrition Programs07:42 The Role of Flexibility and Structure in Meal Planning08:46 Expected Benefits and Early Signs of Success12:49 Key Benchmarks in Blood Sugar Balancing14:39 The Power of Phytonutrients and Plant Diversity16:10 Joining the Blood Sugar Reset and Next Steps22:15 Recommended Protein Powders and Kitchen Equipment26:56 Grocery Shopping Tips and Ingredient Swaps36:47 Adjusting Carbohydrates for Individual Needs40:16 Transformational Results and Success Stories41:48 Supporting Long-Term Habits and Lifestyle Change43:17 Closing Remarks and Community Encouragement Resources & Links: + Watch the full episode on YouTube + Sign up for the Fall Blood Sugar Reset + Join The Being Collective + Brigid’s Website + Brigid’s Instagram The goal isn't perfection or restriction. It's learning how to work with your body, use food as medicine, and create a nutrition approach you can actually carry with you beyond one week.

  6. Sep 8

    Nervous System Overload: Why You Feel Exhausted, Anxious & Burned Out (and How to Reset It) with Mona Sharma

    What if the reason you’re struggling to feel better isn’t that you need another diet, supplement, or wellness protocol—but that your body is asking you to slow down and listen? In this episode of The BeingBrigid Show, Brigid is joined by celebrity nutritionist, health coach, wellness speaker, and podcast host Mona Sharma to explore the powerful connection between nervous system regulation, gut health, hormones, inflammation, and whole-body healing. Mona shares her personal journey from chronic anxiety, heart palpitations, extreme dieting, and two unsuccessful heart procedures to discovering the profound impact of nervous system regulation, yoga, breathwork, mindfulness, and a more holistic approach to health. Together, Brigid and Mona unpack why you can't simply out-diet or out-exercise chronic stress—and why true root cause healing requires looking beyond food and supplements to the relationship between your nervous system, body, beliefs, behaviors, and environment. What You’ll Learn In This Episode: Why nervous system regulation is foundational to healing and why the goal isn't constant calm—but nervous system flexibility and resilienceHow chronic stress and nervous system dysregulation can influence digestion, inflammation, sleep, energy, and other symptomsSimple nervous system regulation practices, including breathwork, vagal toning, nature, movement, and creating calming bookends to your dayWhy consistency with healthy habits often has less to do with willpower and more to do with identity, beliefs, and your environmentHow Mona's personal health journey changed the way she approaches functional nutrition and holistic healingThe connection between nervous system health, hormones, perimenopause, menopause, and women's healthHow to balance modern medicine and data with ancient healing practices and the wisdom of your own bodyWhy wearables and health data can be helpful—but can also become another source of stressWhat it means to become the "CEO of your own health"How to shift from constantly trying to "fix" yourself to creating a health and wellness practice rooted in self-trust, consistency, and self-love Timestamps: 00:00 Introduction to Mona Sharma and episode overview02:03 Understanding nervous system regulation and dysregulation04:24 The concept of nervous system flexibility and resilience09:10 Practices for nervous system regulation: breath work, sound, and nature15:02 Personal healing story: from corporate stress to holistic balance23:14 The importance of self-awareness and personalized health protocols28:28 Women’s health, hormonal shifts, and root cause healing36:04 The role of ancient wisdom and modern science in healthcare44:36 Quantum physics and the future of personalized healing49:29 Commonalities in health transformation among celebrities51:30 Building your own healing blueprint and daily self-care55:43 Final thoughts: self-healing, love, and self-trust56:08 Where to find Mona Sharma and final message Healing isn't a destination—it's a daily practice. If you're ready to move beyond restrictive protocols and start building a more personalized, sustainable approach to your health, this episode is for you. Resources & Links: + Watch the full episode on YouTube + Mona’s Instagram + Mona’s Website + Mona’s Podcast + Join The Being Collective + Brigid’s Website + Brigid’s Instagram If you enjoyed today's episode, please leave a rating and review, and hit follow or subscribe so you never miss an episode of The BeingBrigid Show.

  7. Sep 1

    Healing Autoimmune Disease and Reversing MS with Dr. Terry Wahls

    What if the path to better health started with something you could influence every single day? In this powerful conversation, Dr. Terry Wahls shares the extraordinary story of going from a progressive multiple sclerosis diagnosis and a tilt-recline wheelchair to walking, biking, and building a new approach to functional medicine and nutrition. We explore the role of food as medicine, inflammation, lifestyle, and the small, practical changes that can support your health—without making wellness feel overwhelming or inaccessible. What You’ll Learn In This Episode: Dr. Terry Wahls' personal journey with progressive multiple sclerosis and profound disabilityHow her experience changed the way she viewed conventional medicine and functional medicineWhy environmental and lifestyle factors may play an important role in autoimmune healthHow the Wahls Protocol and the concept of eating more nutrient-dense foods developedThe reasoning behind eating leafy greens, colorful vegetables, and sulfur-rich vegetablesHow food and lifestyle changes can support overall health, energy, and vitalityWhy Dr. Wahls emphasizes an anti-inflammatory approach for people with autoimmune conditionsHer perspective on gluten, dairy, eggs, and individualized food sensitivitiesWhy functional nutrition does not have to be expensive or complicatedThe role of community, accountability, movement, and consistency in creating lasting changeHow food as medicine can be made more accessible—even with limited time, resources, or access to specialty testing Timestamps: 00:00 Introduction to Dr. Terry Wahls and her work02:14 The three steps to autoimmune problems and environmental factors04:07 Dr. Wahls' personal health journey with MS09:37 The turning point: biking again after severe disability15:25 Understanding the progression of MS and autoimmunity after age 4522:46 Dietary interventions: removing gluten, dairy, and eggs37:07 Community, connection, and practical implementation of lifestyle changes41:23 Resources and where to find more from Dr. Wahls Resources & Links: + Watch the full episode on YouTube + Dr. Wahls’ Website + Dr. Wahls’ Instagram + Join The Being Collective + Brigid’s Website + Brigid’s Instagram If you enjoyed this episode, please leave a rating and review and share it with someone who could benefit from this conversation.

  8. Aug 25

    Ask Brigid: Your Top Inflammation Questions, Answered

    Could chronic inflammation be affecting your energy, brain fog, joint pain, blood sugar, or overall health without you even realizing it? In this episode of The BeingBrigid Show, Brigid answers listener questions about inflammation—what it is, how to test for it, how to know whether it’s improving, and some of the most meaningful ways to support an anti-inflammatory lifestyle. She also explores the connection between chronic inflammation, blood sugar, insulin resistance, gut health, hormones, and more. What You’ll Learn In This Episode: How inflammation can shift from a helpful part of healing to chronic inflammationFive markers Brigid recommends considering when testing for inflammationWhy HS-CRP may be helpful for tracking inflammation over timeHow omega-3s, omega-6s, vitamin D, and homocysteine may fit into the bigger pictureThe connection between blood sugar, insulin resistance, and inflammationHow to explain inflammation to teenagers and help them connect symptoms with their healthWhy tracking symptoms can be just as important as looking at lab valuesTwo foundational lifestyle areas Brigid recommends focusing on to reduce inflammationHow body composition and waist circumference can provide additional insight beyond the number on the scaleThe role of nutrition, exercise, sleep, stress, and consistency in supporting long-term health Timestamps: 00:00 Introduction to inflammation and episode overview01:23 Top methods to test for inflammation04:44 Key lab markers: HSCRP, homocysteine, omega-3, vitamin D07:02 Helping teenagers understand inflammation15:00 When does inflammation become chronic?16:56 Using symptoms and labs to track inflammation20:42 Frequency of testing and monitoring progress28:26 Inflammation, blood sugar, and metabolic health32:43 Impact of alcohol on inflammation and recovery Chronic inflammation can feel like an overwhelming topic, but understanding your symptoms, tracking relevant lab markers with a qualified practitioner, and focusing on consistent nutrition and movement can help you better understand what may be happening beneath the surface. Resources & Links: + Watch the full episode on YouTube + Join The Being Collective + Brigid’s Website + Brigid’s Instagram If this episode was helpful, please consider leaving a rating and review, sharing it with a friend, and following The BeingBrigid Show so you never miss an episode.

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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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