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

5d ago

Do you ever feel like the entire month of December derails your energy, gut health, and nutrition habits? In this episode, Brigid shares 5 science-backed functional nutrition strategies to help you stay nourished without falling into the holiday overindulgence spiral. If you want to enjoy the season and protect your gut, blood sugar, and hormone health — this is your roadmap. What You’ll Learn in This Episode Why holiday overeating isn’t “just calories” and how it impacts gut health How blood sugar, cravings, and inflammation shift after just a few days of indulgence Ingredient upgrades for nostalgic holiday treats The myth of “saving calories” — and what to do instead How alcohol affects sleep, cravings, and hormones A mindset framework for staying consistent without perfectionism or guilt Timestamps 00:00 — Why holiday eating often spirals & how to prevent it 02:45 — How food marketing and hyper-palatable foods hijack cravings 04:01 — The gut microbiome-inflammation-fatigue connection 04:45 — How to think about nutrition beyond calories 08:30 — Conscious indulgence & upgrading nostalgic traditions 13:08 — The problem with “saving calories” 13:55 — High-protein breakfasts & satiating meals for stable blood sugar 14:45 — Pre-party snacks that curb cravings 15:24 — Alcohol boundaries that protect sleep & hormones 17:38 — Self-compassion, consistency & avoiding the guilt spiral Next Steps & Resources If this episode resonates, share it with a friend who wants to feel energized, grounded, and healthy this holiday season — without restriction. Watch the full episode on YouTube Brigid’s Website Brigid’s Instagram Peanut Butter Blossom Cookies Recipe Join The Being Collective January Kickstarter

Dec 9

Are your symptoms really “just your hormones”—or is your body asking you to go deeper? In this episode, Brigid sits down with internationally recognized nutrition scientist Dr Deanna Minich to unpack hormone replacement therapy (HRT), perimenopause, and menopause through a functional medicine lens. You’ll learn why hot flashes, brain fog, fatigue, and body composition changes aren’t simply a hormone deficiency problem—and how nutrition, gut health, inflammation, and your endocrine system all shape your hormone health at midlife and beyond. What You’ll Learn In This Episode Why jumping straight to hormone replacement therapy can miss the root cause How the endocrine system actually works in women’s health The connection between menopause, chronic inflammation, and musculoskeletal pain How nutrition, phytonutrients, and an anti-inflammatory diet support hormones What Femmenessence and maca phenotypes are—and how they may support hormone balance Why fiber, gut health, and mineral status (like magnesium and iron) are non-negotiables How functional medicine lab testing can personalize your hormone and nutrition plan Simple ways to improve energy, support blood sugar, and eat for longevity Timestamps 03:10 – Why “it must be my hormones” is an incomplete story 06:30 – The endocrine system explained: thyroid, adrenals, ovaries & brain 11:40 – HRT as “shiny object”: what it helps and what it doesn’t 13:30 – Feminessence, maca phenotypes & supporting hormone balance naturally 20:20 – Perimenopause, menopause, and why personalization in hormone care matters 27:30 – Phytonutrients, inflammation & the power of eating the rainbow 34:00 – Why diet diversity, fiber & gut health shape women’s health outcomes 39:50 – Omega-3s, hydration, minerals & hormone-related symptoms 46:20 – Iron, fatigue & why lab interpretation needs a nuanced approach 51:50 – If you do one thing for your health, make it this 57:15 – Food as medicine, connection, spirituality & how we relate to eating 1:00:10 – Where to find Dr. Minich and learn more about her work Next Steps & Links If this conversation helped you think differently about perimenopause, menopause, and hormone health, share it with a friend who needs more than a band-aid approach. And if you’re ready to lean into functional nutrition, gut health, and root-cause healing, be sure to follow along for more episodes. Watch the full episode on YouTube Brigid’s Website Brigid’s Instagram Dr Deanna Minich’s Website Dr Deanna Minich’s Certification Program Dr Deanna Minich’s Facebook Dr Deanna Minich’s Instagram Dr Deanna Minich’s YouTube Discover Feminessence

Dec 2

Is walking actually enough for women’s health and longevity? In this episode of The BeingBrigid Show, Brigid sits down with certified personal trainer and founder of Nourish Move Love, Lindsey Bomgren, to talk about why women must prioritize strength training if they want to protect their hormones, muscle, bones, blood sugar, and long-term independence. If you’ve ever wondered how much cardio you really need, how to lift in a busy season like postpartum, or whether hard workouts tank your cortisol, this conversation will change how you think about exercise, recovery, and eating for longevity. What You’ll Learn In This Episode Why walking is amazing—but not enough to prevent age-related muscle loss How strength training supports hormones, blood sugar balance and body composition The difference between cardio vs strength for women’s health and longevity How to build an efficient 3–5 day strength-training split (even postpartum) Why recovery, sleep, and fueling matter as much as your workout Lindsey’s real-life “why” for training for longevity, not just aesthetics How to train hard without wrecking your cortisol or nervous system What to expect from Lindsey’s Athlete 25 program and who it’s for Timestamps 01:44 – Is walking enough exercise for women’s health? 03:44 – Muscle loss, metabolism & bone health after 30 (and beyond) 05:44 – Cardio vs strength training: what actually matters for longevity 08:44 – How busy women can train 3-4 days/week effectively 12:14 – Full body vs split training: what Lindsey recommends 16:44 – Inside Athlete 25: how Lindsey programs like an athlete at home 20:14 – The “gray zone” workout mistake keeping women stuck 26:44 – Shifting from aesthetics to performance and progress goals 29:44 – Fitness as a keystone habit for mental health & energy 31:44 – Lindsey’s family story, heart health, and deep “why” for longevity 37:14 – Does hard training really spike cortisol? 39:14 – Recovery, sleep, fueling and mobility: the secret half of results 43:44 – Being a mom, entrepreneur, and still prioritizing health 45:44 – Athlete 25 details & how to train like an athlete at home 48:14 – Where to find Lindsey & join the Athlete 25 challenge Next Steps & Resources Mentioned Watch the full episode on YouTube Brigid’s Website Brigid’s Instagram Join Lindsey’s 2 week Athlete 25 Program Nourish Move Love Website Nourish Move Love Instagram

Nov 25

What if the number on the scale is the least important thing about your health? In this conversation, Brigid sits down with Dr. Robin Berzin, founder and CEO of Parsley Health, to talk about what actually predicts women’s longevity: muscle mass, bone density, blood sugar balance, and root-cause healing. They dive into DEXA scans, functional medicine, hormone health, gut health, and how to eat for longevity in a real-life way—especially if you’re juggling kids, a career, and chronic inflammation or pre-diabetes symptoms. If you’ve ever been told “your labs are normal” while you still feel exhausted, inflamed, or anxious, this episode will completely change how you think about women’s health. What You’ll Learn In This Episode Why the scale is a terrible metric for women’s health and longevity The body composition markers that matter most: bone density, lean muscle, and fat mass When women should consider DEXA scans—and why waiting until 65 is a “travesty” How resistance training, impact, and protein help reverse osteopenia and osteoporosis The connection between muscle mass, chronic disease, and early mortality What functional medicine actually is—and how it finds the root cause How nutrition, gut health, and food sensitivities can put autoimmune disease into remission Why food is medicine is not a slogan, it’s biology Real-life strategies for eating a higher protein, lower sugar, anti-inflammatory diet How Dr. Berzin balances CEO life, motherhood, and her own hormone & energy health Timestamps 01:40 – Why the number on the scale is the wrong health metric 02:20 – When women should start getting full-body DEXA scans (it’s earlier than you think) 03:50 – Osteoporosis meds, side effects & why lifting heavy actually builds bone 05:00 – Reversing osteopenia & osteoporosis with strength training and lifestyle 05:50 – Low muscle mass and early death: the shocking mortality statistic 08:47 – Exactly how much protein women really need for muscle & hormones 11:00 – What functional medicine is (and how it’s different from conventional care) 12:27 – Migraines, root causes & why painkillers aren’t the real solution 14:45 – The “medicine of why”: deeper testing, hormones, thyroid, toxins & lifestyle 16:39 – Why Dr. Berzin founded Parsley Health & what she saw in exam rooms 18:59 – Making functional medicine more accessible (without 100 supplements and $5k visits) 20:30 – Longevity, wearables, and why this is the moment for health optimization 22:48 – Can nutrition really reverse chronic disease? What the data shows 28:45 – Why DIY elimination diets often fail (and what to do instead) 31:56 – How a CEO + mom of 3 actually fits in self-care 35:01 – Raising kids in a wellness-focused home 37:07 – Why “perfect” can’t be the enemy of good enough 38:56 – How to work with Parsley Health & where to find Dr. Berzin If you’re ready to stop obsessing over the scale and start building real longevity from the inside out—bone, muscle, hormones, gut and blood sugar—this episode is your playbook. Next Steps & Resources: Watch the full episode on YouTube Brigid’s Website Brigid’s Instagram Dr. Robin Berzin’s Website Dr. Robin Berzin’s Instagram Learn more about functional medicine & Parsley Health: https://www.parsleyhealth.com

Nov 19

What if your labs said pre-diabetic, your energy tanked every afternoon, your gut was a mess—and your doctor’s advice was basically “eat less and exercise more”? In this episode of The BeingBrigid Show, Brigid sits down with Angie Kopriva, a busy professional in her mid-40s, to talk about how she went from worsening labs, perimenopause symptoms, gut issues, and crushing fatigue…to losing inches off her waist, stabilizing blood sugar, improving energy, and finally feeling in control of her health again after going through the My Food Is Health program. If you’re a woman navigating perimenopause, pre-diabetes, chronic inflammation, or confusing lab results, this story will show you what’s possible when you use food as medicine and pair it with accountability, functional nutrition, and the right data. What You’ll Learn in This Episode: How Angie realized her “normal” labs and symptoms were not normal Why midlife women are often dismissed with “eat less, move more” The power of personalized nutrient testing for gut health, blood sugar & hormones How My Food Is Health combines lab data, holistic nutrition, and accountability The role of stress, perfectionism, and nervous system regulation in women’s health How small daily habits (like 5-minute walks and deep breathing) shifted her body composition, energy, and mindset Why Angie now feels confident she can change her trajectory and prevent disease Timestamps: 00:00 – Angie’s story & why mid-40s changed everything 00:47 – “Enough is enough”: What pushed her to join My Food Is Health 02:25 – Labs, nutrient testing & how this approach differed from other functional medicine care 05:19 – Using Function Health labs plus nutrient deficiency testing for deeper insight 08:52 – Gut issues, hair thinning, fatigue & early autoimmune markers 10:34 – Rising A1C, pre-diabetes, blood pressure, and metabolic health red flags 12:33 – Results in just 10 weeks: inches lost, energy, gut health 14:42 – How stress, grief, and perfectionism showed up in her labs and symptoms 19:00 – Why walking and nervous system support became non-negotiables 20:51 – Gluten, dairy, and discovering her personal food triggers 23:00 – Strategic elimination & reintroduction instead of endless restriction 26:37 – “I thought I ate healthy”: How personalization changed everything 28:02 – The hidden power of the right supplement plan 30:11 – What My Food Is Health is & why the investment matters 31:22 – Angie’s advice if you’re on the fence about joining Next Steps & Resources: If you’re a woman navigating perimenopause, pre-diabetes, gut issues, thyroid changes, or just feeling “off,” this episode is your reminder: you are not stuck with your current labs or symptoms. With the right functional nutrition strategy, blood sugar support, and accountability, you can shift your hormone health, energy, and long-term risk for chronic disease in just 10 weeks. Join the January Cohort of My Food Is Health here: https://beingbrigid.com/my-food-is-health Watch the full episode on YouTube Brigid’s Website Brigid’s Instagram

Nov 18

If you’ve tried every “healthy” diet and still feel exhausted, bloated, or foggy, this episode is your wake-up call. Brigid Titgemeier, functional medicine registered dietitian, breaks down why generic meal plans, random supplements, and trendy detoxes don’t work—and what actually does : personalized nutrition, functional lab testing, and understanding your unique nutrient deficiencies, gut health, and hormones so you can finally feel like yourself again. What You’ll Learn in This Episode Why one-size-fits-all diets fail women’s health and hormone health How functional lab testing goes far beyond a standard doctor’s visit The expensive supplement trap (and why “more” isn’t better) The 7 key factors that make your nutrition needs unique How nutrient deficiencies drive fatigue, brain fog, gut issues, and inflammation Why working with a functional nutrition practitioner can fast-track your results How Brigid’s My Food Is Health program uses data-driven, food-as-medicine strategies Timestamps 01:52 – Why generic diets fail 02:54 – IBS, gut health & why the same diagnosis ≠ same plan 03:41 – Stop guessing, start testing: labs that actually matter 07:55 – Why practitioner interpretation beats DIY labs & protocols 10:14 – Nutrient deficiency testing: 67% of people are deficient 11:19 – How nutrient gaps impact energy, metabolism & chronic inflammation 13:30 – 7 factors that make your nutrition unique (age, hormones, meds & more) 20:26 – Gut microbiome, bloating & using food as medicine for gut health 22:22 – Michelle’s story: from “a shell of myself” to thriving 23:24 – Inside My Food Is Health & how to work with Brigid’s team Next Steps & Resources If you’re ready to move beyond generic plans and truly personalize your nutrition, this episode will show you what’s possible when you pair functional medicine lab testing with expert guidance and food-as-medicine strategies. Learn more about the My Food Is Health program HERE Watch the full episode on YouTube Brigid’s Website Brigid’s Instagram

Nov 11

If “everything is normal” but getting or staying pregnant isn’t happening, this episode will change your playbook. Brigid sits down with double board-certified fertility specialist Dr. Natalie Crawford to unpack how chronic inflammation—from blood sugar swings to endocrine-disrupting chemicals—can quietly derail women’s health, hormone health, egg quality, and cycles. You’ll learn how to spot red-flag symptoms, track ovulation like a pro, and use functional nutrition to lower inflammation, stabilize blood sugar, and support gut health for real, root-cause healing. What You’ll Learn in This Episode Why inflammation is a core driver of fertility problems Blood sugar, insulin resistance & hormones: what’s really happening Environmental toxins that impact hormones—and what to swap Cycle tracking that works A nutrition strategy for fertility AMH testing: what it tells you (and what it doesn’t) Supplements Dr. Crawford recommends Men’s factors that matter Timestamps 00:50 How inflammation hijacks fertility 03:55 Self-advocacy after dismissal & losses 08:46 Endometriosis delay & why pain varies 10:06 Dr. Crawford’s story: losses, research, root-cause lens 18:39 Gluten, elimination trials & individualized nutrition 22:09 Endocrine disruptors: air, water, plastics, cookware, coffee makers 31:59 Building a hormone-supportive plate: fiber, fats, protein variety 38:09 Blood sugar & insulin resistance + easy fixes 44:41 Cycle tracking that’s actually accurate (Oura/Natural Cycles, OPKs, mucus) 53:23 Prenatals & folic acid 61:15 AMH testing, ovarian longevity & perimenopause clues 66:49 Sneaky fertility killers & male factors Next Steps & Resources If you’re ready to improve energy, support hormones, and pursue root cause healing, start with small swaps and consistent nutrition accountability. Watch the full episode on YouTube Brigid’s Website Brigid’s Instagram Dr. Crawford’s Website Dr. Crawford’s Instagram The Fertility Formula Book

Nov 4

Think creatine is just for bodybuilders? Think again. Women naturally store up to 80% less creatine than men, and research shows it plays a critical role in brain health, energy, hormones, and muscle strength—especially during perimenopause, menopause, and postpartum. In this episode, Brigid Titgemeier delivers a masterclass on creatine , sharing the top four research-backed benefits for women, how to take it safely, and the best forms to choose. If you’ve ever wondered whether creatine could support your energy, focus, and long-term health, this episode is for you. What You’ll Learn In This Episode: What creatine is and why women need it The top 4 research-backed benefits for women: muscle, brain, mood, and bone health Why creatine matters during perimenopause, menopause, pregnancy & postpartum Safe forms, doses, and how to minimize side effects Timestamps: 00:03 – Why creatine isn’t just for bodybuilders 02:20 – How creatine works in the body 04:46 – Why women have lower creatine stores than men 09:27 – Top 4 benefits of creatine for women 16:27 – How to take creatine safely (dose, form, brands) 21:04 – Side effects, safety, and what to watch for Closing + Next Steps: Creatine isn’t just about muscle—it’s about building resilience for your body and brain at every life stage. Consider this your science-backed guide to using it wisely. Resources & Links Mentioned: Watch the full episode on YouTube Brigid’s Website Brigid’s Instagram Creatine Blog Post The Creatine I use Thorne Creatine Be Well By Kelly’s Micronized Creatine – Use code BRIGID at checkout for additional savings