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The BeingBrigid Show: Top Science-Backed Women’s Health Podcast for Hormones, Inflammation, Gut Health & More: Daily Summaries Delivered
by 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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- 3 days ago47 min
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 overTimestamps: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 gratitudeResources & Links:+ Watch the full episode on YouTube+ Sign up for the Fall Blood Sugar Reset + Join The Being Collective+ Brigid’s Website+ Brigid’s InstagramEnjoyed 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 days ago45 min
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 dietingTimestamps: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 EncouragementResources & Links:+ Watch the full episode on YouTube+ Sign up for the Fall Blood Sugar Reset + Join The Being Collective+ Brigid’s Website+ Brigid’s InstagramThe 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.
- 1 weeks ago58 min
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-loveTimestamps: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 messageHealing 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 InstagramIf 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.
- 2 weeks ago44 min
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 testingTimestamps: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. WahlsResources & Links:+ Watch the full episode on YouTube+ Dr. Wahls’ Website+ Dr. Wahls’ Instagram+ Join The Being Collective+ Brigid’s Website+ Brigid’s InstagramIf you enjoyed this episode, please leave a rating and review and share it with someone who could benefit from this conversation.
- 3 weeks ago36 min
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 healthTimestamps: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 recoveryChronic 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 InstagramIf 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.
- Aug 18, 20261h 7m
How to Protect Against Alzheimer's & Calm Hidden Brain Inflammation with Dr. David Perlmutter
What if the way you eat, sleep, move, and manage your blood sugar today is quietly shaping your brain health decades from now? According to neurologist and bestselling author Dr. David Perlmutter, the conversation around Alzheimer's prevention needs to start much earlier—and it starts with metabolism.In this episode of The BeingBrigid Show, Brigid sits down with Dr. Perlmutter to unpack the groundbreaking connection between metabolism, inflammation, blood sugar, and the brain's immune system. They explore how metabolic dysfunction can influence microglial cells, why insulin resistance may be a major threat to long-term brain health, and what you can do now to build your own "brain defense system."Dr. Perlmutter also explains the science behind his new book, Brain Defenders, and shares practical strategies around nutrition, exercise, muscle mass, sleep, environmental toxins, and continuous glucose monitoring that can support cognitive health and longevity.What You’ll Learn In This Episode:Why blood sugar, insulin resistance, and metabolic health have such profound implications for brain healthThe connection between chronic inflammation, gut health, the blood-brain barrier, and cognitive declineWhy Alzheimer's prevention needs to begin decades before cognitive symptoms appearHow ultra-processed foods can challenge metabolism and potentially affect the brain's immune systemWhy muscle mass is an important part of brain health and longevityThe role of both aerobic exercise and resistance training in protecting the brainHow air pollution and other environmental exposures can contribute to inflammationWhy supplements can't compensate for an inflammatory, high-glycemic dietHow lifestyle changes may help support brain health even in people with an APOE4 genetic predispositionWhy prevention—and taking ownership of your health—is so important for long-term cognitive functionTimestamps:00:00 Introduction to Brain Immunity and Neurodegeneration02:09 The Science of Immunometabolism and Brain Cells04:00 Metabolic Compromise and Microglial Activation05:27 The Connection Between Metabolism and Alzheimer's Risk07:49 Early Prevention and Lifestyle Choices09:17 Microglia M1 and M2 States Explained12:10 Ultra-Processed Foods and Brain Health14:07 PET Imaging and Microglial Activation16:00 Blood-Brain Barrier and Gut-Brain Connection18:12 Imaging Microglia in Living Humans19:50 The Cost of Neurodegenerative Diseases21:47 Controlling Body and Brain Metabolism24:02 Personal Motivation and Family Impact28:01 Genetic Risks and Lifestyle Strategies37:03 Lifestyle Interventions and Cognitive Preservation41:09 Environmental Toxins and Brain Health45:02 Air Quality and Inflammation48:01 The Power of Diet and Exercise56:04 Exercise Types for Brain Health01:00:00 Building Muscle and Brain Benefits01:01:50 Preventive Strategies for Brain AgingYour brain health isn't something you have to wait until your 70s to think about. The metabolic choices you make today can become part of your long-term strategy for eating for longevity, reducing inflammation, improving energy, and protecting cognitive health.Resources & Links:+ Watch the full episode on YouTube+ Dr. Perlmutter’s Website+ Preorder Dr. Perlmutter’s Newest Book, Brain Defenders+ Dr. Perlmutter’s Instagram+ Dr. Perlmutter’s Youtube+ Dr. Perlmutter’s Podcast
- Aug 11, 202641 min
5 Things I Got Wrong About Nutrition, Food Sensitivities, and Hormones
What if the nutrition advice you followed five years ago isn't what your body needs today?Science evolves—and so should we. In this honest and vulnerable solo episode, Brigid shares five nutrition beliefs she has completely changed her mind about after more than 12 years as a functional medicine dietitian helping over 30,000 women improve their health. From hormones and GLP-1 medications to calorie counting, ketogenic diets, and food sensitivity testing, she explains why changing your mind isn't a weakness—it's what evidence-based healthcare should look like.If you've ever felt confused by conflicting nutrition advice, this episode will help you understand what the latest research says and how to make informed decisions that support your hormones, blood sugar, gut health, body composition, and long-term wellness.What You’ll Learn In This Episode:Why Brigid now believes hormone health deserves a much bigger role in women's nutritionThe surprising way her perspective on GLP-1 medications has changedWhy calories matter—but calorie obsession doesn'tWhat she learned after personally following a ketogenic dietWhy very low-carb diets aren't the answer for many women in perimenopause and menopauseHow food sensitivity testing can unintentionally create food fearsThe importance of blood sugar balance, metabolic health, and personalized nutritionWhy great practitioners should never stop learningTimestamps:00:00 – Why I'm sharing what I got wrong02:10 – Lesson #1: Hormones deserve far more attention than I realized08:55 – Lesson #2: My evolving opinion on GLP-1 medications20:25 – Lesson #3: Calories matter—but not in the way you think27:20 – Lesson #4: Why I no longer recommend very low-carb diets for most women34:20 – Lesson #5: My biggest shift on food sensitivity testing38:50 – Final thoughts on staying open to new scienceResources & Links:+ Watch the full episode on YouTube+ Join The Being Collective+ Brigid’s Website+ Brigid’s InstagramNutrition science is always evolving, and the best healthcare providers evolve with it. I hope this episode helps you feel empowered to ask questions, stay curious, and make nutrition decisions that support your unique body.
- Aug 4, 20261h 14m
6 Things Wrecking Your Recovery, Sleep & HRV (According to Millions of Data Points) | Dr. Kristen Holmes
Could improving your health be less about doing more—and more about recovering better? What if one of the biggest predictors of your future health isn't your latest workout or diet... but how well your body recovers from stress?In this episode of The BeingBrigid Show, Brigid sits down with Dr. Kristen Holmes, Global Head Scientist at WHOOP and author of Aligned, to unpack what millions of data points reveal about recovery, heart rate variability (HRV), sleep, stress, and longevity. Together they explore practical habits that can improve recovery, support hormone health, optimize blood sugar, and help women navigate perimenopause and menopause with greater resilience.If you've ever wondered why you're exhausted despite eating well, why your blood sugar seems harder to control under stress, or how to actually improve your HRV, this episode is full of science-backed answers you can start using today.What You’ll Learn In This Episode:Why recovery is the foundation of long-term healthWhat heart rate variability (HRV) actually measures—and why it mattersThe six biggest habits that improve sleep and recoveryWhy sleep consistency may matter more than sleep durationHow alcohol affects HRV, recovery, and long-term healthThe surprising relationship between stress and blood sugarWhy circadian rhythms play a critical role in hormone healthThe connection between recovery and healthy agingWhat WHOOP data reveals about women during perimenopause and menopauseWhy shift workers face higher risks for chronic disease—and what helpsThe role of Zone 2 exercise in improving recoveryHow time-restricted eating supports metabolic health and better sleepPractical ways to improve recovery without expensive biohackingTimestamps:00:00 Introduction to Dr. Kristen Holmes and her work01:25 Understanding recovery and sleep as foundational to health02:44 Behavioral factors influencing recovery: alcohol, hydration, and sleep consistency05:09 The importance of light exposure and circadian alignment07:00 Impact of eating timing and digestion on sleep quality09:46 Role of zone two activity and physical movement in recovery11:04 Stress management and modern lifestyle challenges13:12 The significance of heart rate variability (HRV) and its measurement25:27 What HRV indicates about overall health and aging37:29 Research on amplitude of circadian rhythms and menopause symptoms43:09 Strategies for shift workers and their unique challenges49:07 Supplementation and lifestyle tips for shift workers52:25 The impact of sleep and lifestyle on cravings and metabolic health55:29 The power of naps and managing sleep debt01:00:40 Alcohol consumption, recovery, and HRV insights01:04:27 The effects of alcohol on autonomic nervous system responsiveness01:07:11 Blue zones, alcohol, and longevity myths01:09:18 Where to find Dr. Kristen Holmes and her upcoming bookResources & Links:+ Watch the full episode on YouTube+ Dr. Kristen’s LinkedIn+ Dr. Kristen’s Instagram+ Dr. Kristen’s Upcoming Book, Aligned (available for purchase August 25, 2026)+ Join The Being Collective+ Brigid’s Website+ Brigid’s InstagramRecovery isn't just something athletes need—it's something every woman needs to prioritize. Whether you're working on improving your energy, balancing hormones, supporting blood sugar, or simply feeling your best, the habits discussed in this episode can create lasting improvements in your health.If this episode helped you, be sure to subscribe, leave a review, and share it with someone who could benefit from these science-backed insights.
About The BeingBrigid Show: Top Science-Backed Women’s Health Podcast for Hormones, Inflammation, Gut Health & More
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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