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

Brigid Titgemeier
  • 5.0 (239)
  • 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. 6h ago

    Melatonin, Circadian Rhythm & Sleep: How Food Sets Your Body Clock with Dr. Deanna Minich

    What if improving your blood sugar, hormones, and sleep wasn't just about WHAT you eat, but WHEN you eat? Your body's internal clock plays a powerful role in how you metabolize food, regulate hormones, manage inflammation, and recover overnight. And during perimenopause and menopause, that timing may matter more than ever. In this episode of The BeingBrigid Show, Brigid sits down with internationally recognized scientist, PhD nutritionist, and functional medicine expert Dr. Deanna Minich to explore the fascinating science of chrononutrition, circadian rhythm, and melatonin. Recorded live at the Institute for Functional Medicine's annual conference, this conversation reveals why eating late at night may disrupt blood sugar regulation, how artificial light can interfere with your body's natural hormone rhythms, and why melatonin is so much more than a sleep hormone. They also discuss how phytonutrient-rich foods, morning sunlight, stress management, and intentional meal timing can support women's health, metabolic function, and healthy aging without adding more rigid rules to your life. What You’ll Learn In This Episode: Chrononutrition explained: Why when you eat can be just as important as what you eat for blood sugar and metabolic health.The melatonin-insulin connection: How late-night eating may interfere with your body's natural circadian rhythm.Perimenopause and menopause: Why hormonal changes can make your internal clock more sensitive to disruptions.Melatonin beyond sleep: Its potential roles in antioxidant protection, cellular repair, gut health, and healthy aging.The importance of light exposure: How morning sunlight, artificial lighting, and nighttime blue light influence hormone health.Foods that support circadian health: The emerging science behind polyphenols, phytonutrients, and your body's biological clock.Melatonin supplements and red light therapy: What to consider about dosage, quality, timing, and individual needs.Simple daily habits: How to align your meals, movement, and evening routine with your body's natural rhythms. Timestamps: 00:00 Meet Brigid and Dr. Deanna Minich01:24 Minich’s personal path into women’s health05:24 From nutrition rules to nourishment without perfection09:10 Chrononutrition: the importance of when you eat11:14 Darkness deficiency and circadian rhythm13:03 Late meals, insulin, and melatonin timing19:09 Why circadian disruption can matter more in midlife24:25 Phytonutrients and the emerging chronobiotic-food idea29:02 A day aligned with the body’s clock33:05 Melatonin, brain repair, and the gut microbiome37:13 Measuring light and changing evening lighting41:27 Practical ways to support nighttime melatonin45:03 Melatonin supplements, quality, and dose51:05 Red-light therapy: potential benefits and cautions54:20 Where to find Dr. Minich’s work Resources & Links: + Watch the full episode on YouTube + Dr. Minich’s Website + Dr. Minich’s Instagram + Join The Being Collective + Brigid’s Website + Brigid’s Instagram

  2. Oct 20

    7 Science-Backed Habits for Gut Health: Bloating, Regularity & Leaky Gut

    Your gut health impacts far more than digestion. From inflammation and blood sugar balance to your immune system, hormones, skin, and mood, your gut microbiome plays a powerful role in how you feel every day. So, what can you actually do to support it? In this episode of The BeingBrigid Show, Brigid shares seven research-backed habits to improve gut health, support a diverse gut microbiome, and reduce chronic inflammation. Learn how to build an anti-inflammatory diet with more plant diversity, fiber, and fermented foods, plus practical ways to improve digestion without unnecessary food restrictions or overwhelming routines. What You’ll Learn In This Episode: Why your gut microbiome influences inflammation, immune function, blood sugar, hormones, and mental health.Four key markers of a healthy gut microbiome, including microbial diversity and a healthy gut lining.Why eating 30 or more different plant types each week can support gut health.How smoothies, fermented foods, chia seeds, and fiber can nourish beneficial gut bacteria.How chewing slowly, managing stress, and spacing meals three to four hours apart can support digestion.What your bowel movements may reveal about your digestive health.Why increasing fiber too quickly can cause bloating and how to make adjustments.When persistent digestive symptoms may warrant working with a dietitian or exploring further testing. Timestamps: 00:00 — Why gut health is essential for overall health02:20 — The gut-brain connection, hormones, skin, and immunity04:40 — Four goals for a healthy gut microbiome07:02 — What your bowel movements can tell you08:00 — Habit #1: Eat 30+ different plant types per week09:17 — Habit #2: Protect your gut lining11:36 — Habit #3: Add a nutrient-packed smoothie13:52 — Habit #4: Incorporate fermented foods16:11 — Habit #5: Increase fiber with chia seeds and other foods17:30 — Habit #6: Sit down and chew your food18:23 — Habit #7: Space meals three to four hours apart19:30 — Why healthy, high-fiber foods can cause bloating20:43 — Common reasons for increased bloating and how to adjust23:00 — When to investigate underlying gut imbalances25:14 — Final thoughts and episode wrap-up Resources & Links: + Watch the full episode on YouTube + Join The Being Collective + Brigid’s Website + Brigid’s Instagram If you're ready to take a more personalized, science-backed approach to your health, start by making small, consistent changes that support your gut. Subscribe to The BeingBrigid Show for more practical insights on Functional Nutrition, Women's Health, and using food as medicine.

  3. Oct 13

    The Blood Sugar, Insulin & Cancer Connection (Fasting Insulin Explained) with Dr. Dawn Mussallem

    Could your blood sugar be influencing your long-term health in ways you've never considered? In this powerful episode of The BeingBrigid Show, Brigid sits down with Dr. Dawn Mussallem, a double board-certified physician in hematology, oncology, and lifestyle medicine who spent more than 20 years at Mayo Clinic and founded its integrative breast oncology program. Together, they explore the connection between insulin resistance and breast cancer, why fasting insulin deserves more attention, and how everyday nutrition choices can support metabolic health, cancer prevention, and healthy aging. Dr. Dawn also shares her remarkable personal journey through stage four lymphoma, heart failure, and a heart transplant—and how it shaped her mission to help people prioritize aliveness, not just survival. This conversation is a reminder that food is medicine, personalized nutrition matters, and taking care of your health doesn't have to mean following restrictive rules or striving for perfection. What You’ll Learn In This Episode: The connection between blood sugar, insulin resistance, and breast cancer risk.Why fasting insulin may reveal important information about your metabolic health.How sleep, exercise, and balanced meals influence blood sugar regulation.The role of fiber, protein, healthy fats, and colorful plant foods in an anti-inflammatory diet.What the research says about plant-based diets, animal protein, soy, and breast cancer.How personalized nutrition and advanced testing can help identify individual nutrient needs.Why berries, purple sweet potatoes, green tea, turmeric, and other plant foods offer valuable phytonutrients.How Dr. Dawn's experience with cancer and heart failure transformed her perspective on healthy aging, gratitude, and living fully. Timestamps: 00:00 Introduction to Dr. Dawn Mussallem and Her Journey02:21 Explaining the Blood Sugar and Cancer Connection05:38 The Significance of Hemoglobin A1C and Fasting Insulin08:33 Insulin's Role in Cancer and Heart Disease12:18 The Importance of Vegetables, Fruits, and Fiber14:36 Advanced Testing and Personalized Medicine17:01 Detecting Heart Disease with Quantitative CT Scans22:30 The Future of Precision Medicine and Data Analysis26:25 Dietary Patterns for Longevity and Healthy Aging39:02 Dr. Mussallem’s Personal Health Journey and Resilience56:51 Living Fully and Embracing Aliveness01:02:38 Connecting with Dr. Mussallem and Her Mission Resources & Links: + Watch the full episode on YouTube + Dr. Dawn Mussallem’s Instagram + Learn more about Fountain Life + Join The Being Collective + Brigid’s Website + Brigid’s Instagram Enjoyed this episode? Follow or subscribe to The BeingBrigid Show and leave a rating and review to help more women discover science-backed strategies for better health, balanced blood sugar, and healthy aging.

  4. Oct 6

    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.

  5. 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

  6. 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.

  7. 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.

  8. 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.

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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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