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

Brigid Titgemeier
  • 5.0 (225)
  • 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. 13H AGO

    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 healthHow the oral microbiome mirrors the gut microbiomeWhy women experience more dental issues during pregnancy, postpartum, perimenopause, and menopauseThe connection between mouth breathing, airway health, cognition, and behavior in childrenWhy cavities, gum recession, and dry mouth are not just signs of agingHow nutrition, micronutrient deficiencies, and inflammation show up in the mouthSimple daily habits that support oral health, gut health, and anti-inflammatory balance Timestamps: 00:02 – Meet Dr. Leedia Riman + why oral health matters for women01:06 – Gingivitis, fertility, miscarriage & oral inflammation02:28 – Leaky gums = leaky gut04:25 – Oral microbiome vs. gut microbiome05:40 – Oral bacteria linked to colon cancer07:38 – Passing the microbiome from mother to child09:10 – Childhood cavities, nutrition & snacking frequency11:29 – Airway health, mouth breathing & kids’ development16:36 – Cognition, ADHD, and breathing before medication21:33 – Hormones, estrogen & oral health in women28:22 – Perimenopause, menopause & dry mouth32:42 – Gum recession, pregnancy & postpartum changes40:00 – How to support gum health naturally48:40 – Ozone therapy explained54:01 – Mouth taping, tongue scraping & oil pulling01:07:34 – Where to find Dr. Leedia Riman Resources & Links: This episode is a...

    1h 2m

  2. FEB 10

    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 perimenopauseThe most effective non-HRT strategies to improve sleep (and 3AM waking)How cortisol and blood sugar swings can worsen PMS, anxiety, weight gain, and insomniaThe “zone of chaos” explained and the common stages of perimenopauseLesser-known symptoms: joint pain, frozen shoulder, itchy ears, phantom smells, gut shiftsWhich wellness trends can support hormone health: lymphatic drainage, castor oil packs, seed cyclingWhy alcohol suddenly affects sleep, hot flashes, and anxiety more in your 40sHRT benefits beyond hot flashes: brain, heart, bones, mood, sleep, microbiomeBioidentical vs synthetic hormones—what the science says about risk and side effectsWhere to start with hormone and foundational lab testing (and what to do first) Timestamps: 00:00 Introduction to Hormone Health and Perimenopause02:49 Understanding Hormonal Imbalances06:05 Non-HRT Interventions for Sleep and Anxiety08:51 The Impact of Cortisol on Hormones12:14 Navigating the Zone of Chaos: Perimenopause Stages14:57 Identifying Symptoms of Perimenopause17:52 The Connection Between Hormones and Gut Health21:05 Exploring Wellness Trends: Lymphatic Drainage and More23:52 The Role of Alcohol in Hormonal Changes27:13 Hormone Replacement Therapy: Benefits and Risks29:48 Understanding Bioidentical Hormones33:00 The Importance of Hormone Testing35:50 Blood Sugar and Hormone...

    53 min

  3. FEB 3

    Episode 27: 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 womenHow blood sugar dips increase hunger, cravings, and fatigueWhat the food matrix is and why whole foods matter more than labelsHow ultra-processed foods change metabolism and fullnessWhy menopause alters blood sugar, insulin sensitivity, and gut healthHow to build balanced meals without cutting carbsThe role of the gut microbiome in hormones, inflammation, and metabolismWhy how you eat matters just as much as what you eat Timestamps: 00:00 Introduction to Functional Nutrition and Guest Introduction01:38 The Flaws of Calorie Counting06:36 Understanding Weight Loss and Maintenance12:02 Blood Sugar Dynamics and Satiety18:00 The Importance of Food Structure27:21 Smoothies and Their Impact on Satiety31:32 The Significance of Eating Habits39:21 The Order of Eating and Its Effects49:28 The Interconnection of Gut Health, Inflammation, and Insulin Resistance54:10 Menopause and Changes in Gut Microbiome01:01:47 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

    1h 10m

  4. JAN 27

    Episode 26: 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 ignoreThe 5 key nutrients that support cognition and slow brain agingWhat matters most for Alzheimer’s preventionHow blood sugar and added sugar impact the brainThe emerging research on creatine for cognition and brain energyA nuanced take on saturated fat, dietary patterns, and eating for longevity without extremism Key Timestamps 00:00 Food + brain health: brain fog, focus, cognition03:32 Brain aging + biological age explained05:52 Nutrient #1: Omega-3s11:25 Nutrient #2: Polyphenols17:27 Nutrient #3: Magnesium21:02 Nutrient #4: Creatine31:36 Alzheimer’s prevention: why lifestyle matters most40:06 Nutrient #5: Dietary fiber44:26 Saturated fats + brain health nuance54:55 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

    1h 8m

  5. JAN 20

    Episode 25: 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 inflammationThe truth about added sugar, pre-diabetes, and blood sugar regulationHow protein needs change as women age and why body composition mattersWhat the new guidelines say about gut health and the microbiomeWhere the guidelines fall short for hormone health, perimenopause, and menopauseHow government nutrition policy impacts school lunches, SNAP, and food access Timestamps: 01:00 Overview of Dietary Guidelines for Americans 2025-203002:48 The Role of Dietary Guidelines in Public Health05:34 Critique of Added Sugar Recommendations10:41 Changes in Grain Recommendations15:26 Addressing Ultra-Processed Foods20:08 Increased Protein Recommendations23:37 Emphasis on Healthy Fats32:17 Gut Health and Microbiome Awareness40:48 Sodium and Electrolytes in Diet41:45 Conflicts of Interest in Dietary Guidelines49:30 The Importance of Fiber52:15 Critique of the Food Pyramid55:00 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

    1 hr

  6. JAN 13

    Episode 24: 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 schedulesThe “something is better than nothing” approach to workouts, strength training, and daily movementHow Johnny’s functional medicine journey reduced inflammation and improved energyWhy community + accountability matter (especially when your spouse isn’t fully on board)What it’s really like building a functional nutrition business behind the scenesHow 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 schedules04:31 – Why teamwork matters most in marriage + parenting06:11 – Family health values: food quality, kids, and realistic resilience10:37 – Johnny’s turning point: symptoms he normalized for years14:37 – Functional medicine testing + protocol results (weight, energy, inflammation)23:04 – Johnny as the “hype man” and why support changes everything25:31 – Consistency strategies: time-efficient workouts + sauna habits30:23 – “Life coaching” on prioritizing yourself without perfection37:38 – Finding your “why” for sustainable health42:13 – When your spouse isn’t on board: how to lead anyway48:18 – Behind the scenes of building BeingBrigid + why the work matters55:55 – 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 a href="https://www.instagram.com/beingbrigid/" rel="noopener noreferrer"...

    1h 15m

  7. JAN 6

    Episode 23: 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 consistencyHow “becoming” is often more powerful than “doing”The “I AM” identity reset and why it can feel so different in your bodyA simple morning practice to support nervous system regulation and reduce self-abandonmentThe difference between probability vs. possibility—and how it affects outcomes in health and lifeWhy community and who you spend time with influences habits, accountability, and resultsHow self-love practices can restore energy and reduce stress Timestamps: 00:34 – Meet Cathy Heller + what this conversation will unlock01:41 – Stress, fight-or-flight, inflammation, and why thoughts can make us sick or well03:59 – Why many women don’t realize they’re living in fight-or-flight06:01 – Morning intention: the first 10–20 minutes that shape your whole day10:29 – Deepak Chopra’s “I AM” exercise and identity as a nervous system shift12:55 – Visualizing your day + journaling to witness the mind17:32 – The therapist’s challenge: a 15-minute phone-free walk22:03 – Probability vs. possibility (and why past results don’t predict your future)28:51 – Neuroplasticity, identity, and why habits stick when you “become” someone new34:33 – Why community accelerates identity shifts39:03 – The hidden story beneath self-sabotage47:29 – 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 a href="https://beingbrigid.com/" rel="noopener noreferrer"...

    51 min

  8. 12/30/2025

    Episode 22: 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 healthHow tracking health data and labs yearly helps prevent chronic diseaseWhy most women are unknowingly deficient in key nutrients that drive chronic inflammationThe importance of tracking muscle mass and body composition, not just weightHow eating enough supports your central nervous system, hormones, and metabolism Timestamps: 00:06 – Why quick-fix diets fail women long-term01:20 – The gut microbiome, inflammation, and cardiometabolic health03:30 – Why women should track health data yearly (labs + biomarkers)07:53 – Wearables, CGMs, and blood sugar insights11:36 – Nutrient deficiencies, omega-3s, and inflammation17:22 – Muscle mass, menopause, and longevity21:37 – Why eating enough supports hormones and the nervous system24:52 – 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

    25 min
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5
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225 Ratings

About

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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