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

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 Minich 01:24 Minich’s personal path into women’s health 05:24 From nutrition rules to nourishment without perfection 09:10 Chrononutrition: the importance of when you eat 11:14 Darkness deficiency and circadian rhythm 13:03 Late meals, insulin, and melatonin timing 19:09 Why circadian disruption can matter more in midlife 24:25 Phytonutrients and the emerging chronobiotic-food idea 29:02 A day aligned with the body’s clock 33:05 Melatonin, brain repair, and the gut microbiome 37:13 Measuring light and changing evening lighting 41:27 Practical ways to support nighttime melatonin 45:03 Melatonin supplements, quality, and dose 51:05 Red-light therapy: potential benefits and cautions 54:20 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

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 health 02:20 — The gut-brain connection, hormones, skin, and immunity 04:40 — Four goals for a healthy gut microbiome 07:02 — What your bowel movements can tell you 08:00 — Habit #1: Eat 30+ different plant types per week 09:17 — Habit #2: Protect your gut lining 11:36 — Habit #3: Add a nutrient-packed smoothie 13:52 — Habit #4: Incorporate fermented foods 16:11 — Habit #5: Increase fiber with chia seeds and other foods 17:30 — Habit #6: Sit down and chew your food 18:23 — Habit #7: Space meals three to four hours apart 19:30 — Why healthy, high-fiber foods can cause bloating 20:43 — Common reasons for increased bloating and how to adjust 23:00 — When to investigate underlying gut imbalances 25:14 — 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.

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 Journey 02:21 Explaining the Blood Sugar and Cancer Connection 05:38 The Significance of Hemoglobin A1C and Fasting Insulin 08:33 Insulin's Role in Cancer and Heart Disease 12:18 The Importance of Vegetables, Fruits, and Fiber 14:36 Advanced Testing and Personalized Medicine 17:01 Detecting Heart Disease with Quantitative CT Scans 22:30 The Future of Precision Medicine and Data Analysis 26:25 Dietary Patterns for Longevity and Healthy Aging 39:02 Dr. Mussallem’s Personal Health Journey and Resilience 56:51 Living Fully and Embracing Aliveness 01:02:38 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.

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 diabetes Why a mild caloric deficit may be more sustainable for women than aggressive calorie restriction How tracking waist circumference and body composition can provide more insight than the scale alone Why eating 25–30 grams of fiber per day—and getting a variety of fiber sources—can support blood sugar, gut health, satiety, and metabolic health How to moderate carbohydrates without relying on long-term keto or extremely low-carb diets Why protein is essential for satiety, muscle preservation, and insulin sensitivity How meal timing and sleep can influence hunger hormones and blood sugar Why chewing your food more slowly can support digestion, satiety, and food intake Which nutrients—including polyphenols, magnesium, omega-3s, and vitamin D—Brigid prioritizes for metabolic health Why movement throughout the day and strength training are powerful tools for glucose clearance and insulin sensitivity Why consistency—not extreme strategies—is what truly moves the needle Timestamps: 00:00: Why traditional weight loss advice isn't working 02:12: The connection between insulin resistance, blood sugar, and fat loss 03:40: Why high fasting insulin matters 06:51: The benefits of improving insulin sensitivity 07:30: Strategy #1: Eat in a mild caloric deficit 09:11: Why calories aren't the whole story 10:00: Why waist circumference matters 11:27: Strategy #2: Eat 25–30g of fiber + diversify your sources 13:47: High-fiber foods to add to your diet 16:04: Strategy #3: Moderate carbohydrate intake 18:15: Strategy #4: Prioritize protein 19:00: Strategy #5: Train your hunger hormones 20:26: Meal timing, sleep, and hunger cues 21:00: Strategy #6: Chew your food 20–40 times per bite 22:46: Strategy #7: Focus on nutrients for metabolic health 25:07: Recapping the 7 strategies 25:40: Bonus strategy: movement + strength training 27:21: Why consistency and identifying your personal barriers matter 29:37: 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.

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 better Why her thyroid antibodies became an important part of her functional medicine journey How the Blood Sugar Reset changed the way she approached breakfast, fiber, protein, and satiety Why Hallie’s blood sugar-friendly smoothies became one of her go-to tools for staying full and energized The role of gut health, fiber, probiotics, and personalized testing in her health journey How menopause, sleep, circadian rhythm, and hormone health intersect with overall well-being Why sustainable health changes don’t have to mean completely overhauling your life overnight Hallie’s approach to creating a healthier relationship with food after years of dieting Her five wardrobe staples every woman should consider How to dress for your body, lifestyle, budget, and personal taste Hallie’s advice for building confidence through clothing—and having more fun with your closet Timestamps: 00:00 Introduction to Hallie Abrams' Health Journey 02:10 Initial Health Challenges and Symptoms 04:49 Medical Tests and Frustrations with Traditional Healthcare 10:12 Starting the Blood Sugar Reset and Dietary Changes 15:06 Impact of Lifestyle Changes on Inflammation and Energy 19:52 Thyroid Health and Autoimmune Insights 24:50 Gut Health and Leaky Gut Healing Strategies 29:54 The Role of Sleep and Circadian Rhythms 35:01 Style Tips for Women Over 40 39:55 Building a Capsule Wardrobe and Personal Style 44:47 The Power of Play and Experimentation in Fashion 49:48 Supporting Women in Business and Personal Growth 54:57 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

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 heavy The pelvic floor breathing cue that changed Lindsey's training for good How under-sleeping raises your injury risk Why muscle-building doesn't automatically fix insulin resistance How Lindsey's progesterone journey improved her sleep, anxiety, and cycle Why following a plan beats chasing random workouts or recipes The real, unfiltered story behind running a fitness business Why 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.

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 health How Kathy went from feeling like she was “falling apart” to creating sustainable nutrition and lifestyle habits Why consistency can be more powerful than trying to do everything perfectly What Kathy learned about blood sugar balance and why cutting out carbohydrates wasn’t the answer for her How meal planning and simple food frameworks helped make healthy eating feel more manageable Why community and accountability became such an important part of Kathy’s journey How Kathy shifted from focusing on a goal weight to thinking about health as a lifelong process The mindset shift that helped her move away from “all or nothing” Why staying curious can change the way you approach food, symptoms, and your health How 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 role 01:52 Kathy's health challenges before starting the blood sugar reset 03:57 Her first experience with the blood sugar reset and initial results 07:54 Transformations in health and autoimmune remission 12:02 The importance of small steps and consistency 16:07 The ongoing nature of health journeys and mindset shifts 19:59 Joy and fun in food and meal planning 25:02 Community, support, and Kathy’s leadership role 29:50 Advice for beginners and overcoming overwhelm 34:50 The power of self-love and resilience 39:58 Celebrating progress and embracing life’s possibilities 45:00 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.

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 health What insulin resistance is and how it can relate to fatigue, cravings, hunger, and irritability Why eating “healthy” isn’t always the same as eating in a blood-sugar-balanced way The key nutrition benchmarks used to build the Blood Sugar Reset meal plan Why protein, fiber, whole-food carbohydrates, healthy fats, and plant diversity all matter How blood sugar changes may influence how you feel before you see changes in traditional lab markers What to do if you experience headaches, lightheadedness, or fatigue during a nutrition reset How to prepare for the Blood Sugar Reset before the 7-day program begins How to customize recipes for your preferences, family, activity level, and carbohydrate needs The protein powders, kitchen equipment, and bulk grocery items that can make meal prep easier Why structure and flexibility can be more sustainable than restriction and all-or-nothing dieting Timestamps: 00:00 Introduction to the Blood Sugar Reset 02:03 Why Fall is an Ideal Time for the Reset 03:40 Understanding Insulin Resistance and Its Symptoms 05:49 How the Reset Differs from Other Nutrition Programs 07:42 The Role of Flexibility and Structure in Meal Planning 08:46 Expected Benefits and Early Signs of Success 12:49 Key Benchmarks in Blood Sugar Balancing 14:39 The Power of Phytonutrients and Plant Diversity 16:10 Joining the Blood Sugar Reset and Next Steps 22:15 Recommended Protein Powders and Kitchen Equipment 26:56 Grocery Shopping Tips and Ingredient Swaps 36:47 Adjusting Carbohydrates for Individual Needs 40:16 Transformational Results and Success Stories 41:48 Supporting Long-Term Habits and Lifestyle Change 43:17 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.

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 resilience How chronic stress and nervous system dysregulation can influence digestion, inflammation, sleep, energy, and other symptoms Simple nervous system regulation practices, including breathwork, vagal toning, nature, movement, and creating calming bookends to your day Why consistency with healthy habits often has less to do with willpower and more to do with identity, beliefs, and your environment How Mona's personal health journey changed the way she approaches functional nutrition and holistic healing The connection between nervous system health, hormones, perimenopause, menopause, and women's health How to balance modern medicine and data with ancient healing practices and the wisdom of your own body Why wearables and health data can be helpful—but can also become another source of stress What it means to become the "CEO of your own health" How to shift from constantly trying to "fix" yourself to creating a health and wellness practice rooted in self-trust, consistency, and self-love Timestamps: 00:00 Introduction to Mona Sharma and episode overview 02:03 Understanding nervous system regulation and dysregulation 04:24 The concept of nervous system flexibility and resilience 09:10 Practices for nervous system regulation: breath work, sound, and nature 15:02 Personal healing story: from corporate stress to holistic balance 23:14 The importance of self-awareness and personalized health protocols 28:28 Women’s health, hormonal shifts, and root cause healing 36:04 The role of ancient wisdom and modern science in healthcare 44:36 Quantum physics and the future of personalized healing 49:29 Commonalities in health transformation among celebrities 51:30 Building your own healing blueprint and daily self-care 55:43 Final thoughts: self-healing, love, and self-trust 56:08 Where to find Mona Sharma and final message Healing isn't a destination—it's a daily practice. If you're ready to move beyond restrictive protocols and start building a more personalized, sustainable approach to your health, this episode is for you. Resources & Links: + Watch the full episode on YouTube + Mona’s Instagram + Mona’s Website + Mona’s Podcast + Join The Being Collective + Brigid’s Website + Brigid’s Instagram If you enjoyed today's episode, please leave a rating and review, and hit follow or subscribe so you never miss an episode of The BeingBrigid Show.

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 disability How her experience changed the way she viewed conventional medicine and functional medicine Why environmental and lifestyle factors may play an important role in autoimmune health How the Wahls Protocol and the concept of eating more nutrient-dense foods developed The reasoning behind eating leafy greens, colorful vegetables, and sulfur-rich vegetables How food and lifestyle changes can support overall health, energy, and vitality Why Dr. Wahls emphasizes an anti-inflammatory approach for people with autoimmune conditions Her perspective on gluten, dairy, eggs, and individualized food sensitivities Why functional nutrition does not have to be expensive or complicated The role of community, accountability, movement, and consistency in creating lasting change How food as medicine can be made more accessible—even with limited time, resources, or access to specialty testing Timestamps: 00:00 Introduction to Dr. Terry Wahls and her work 02:14 The three steps to autoimmune problems and environmental factors 04:07 Dr. Wahls' personal health journey with MS 09:37 The turning point: biking again after severe disability 15:25 Understanding the progression of MS and autoimmunity after age 45 22:46 Dietary interventions: removing gluten, dairy, and eggs 37:07 Community, connection, and practical implementation of lifestyle changes 41:23 Resources and where to find more from Dr. Wahls Resources & Links: + Watch the full episode on YouTube + Dr. Wahls’ Website + Dr. Wahls’ Instagram + Join The Being Collective + Brigid’s Website + Brigid’s Instagram If you enjoyed this episode, please leave a rating and review and share it with someone who could benefit from this conversation.

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 inflammation Five markers Brigid recommends considering when testing for inflammation Why HS-CRP may be helpful for tracking inflammation over time How omega-3s, omega-6s, vitamin D, and homocysteine may fit into the bigger picture The connection between blood sugar, insulin resistance, and inflammation How to explain inflammation to teenagers and help them connect symptoms with their health Why tracking symptoms can be just as important as looking at lab values Two foundational lifestyle areas Brigid recommends focusing on to reduce inflammation How body composition and waist circumference can provide additional insight beyond the number on the scale The role of nutrition, exercise, sleep, stress, and consistency in supporting long-term health Timestamps: 00:00 Introduction to inflammation and episode overview 01:23 Top methods to test for inflammation 04:44 Key lab markers: HSCRP, homocysteine, omega-3, vitamin D 07:02 Helping teenagers understand inflammation 15:00 When does inflammation become chronic? 16:56 Using symptoms and labs to track inflammation 20:42 Frequency of testing and monitoring progress 28:26 Inflammation, blood sugar, and metabolic health 32:43 Impact of alcohol on inflammation and recovery Chronic inflammation can feel like an overwhelming topic, but understanding your symptoms, tracking relevant lab markers with a qualified practitioner, and focusing on consistent nutrition and movement can help you better understand what may be happening beneath the surface. Resources & Links: + Watch the full episode on YouTube + Join The Being Collective + Brigid’s Website + Brigid’s Instagram If this episode was helpful, please consider leaving a rating and review, sharing it with a friend, and following The BeingBrigid Show so you never miss an episode.

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 health The connection between chronic inflammation, gut health, the blood-brain barrier, and cognitive decline Why Alzheimer's prevention needs to begin decades before cognitive symptoms appear How ultra-processed foods can challenge metabolism and potentially affect the brain's immune system Why muscle mass is an important part of brain health and longevity The role of both aerobic exercise and resistance training in protecting the brain How air pollution and other environmental exposures can contribute to inflammation Why supplements can't compensate for an inflammatory, high-glycemic diet How lifestyle changes may help support brain health even in people with an APOE4 genetic predisposition Why prevention—and taking ownership of your health—is so important for long-term cognitive function Timestamps: 00:00 Introduction to Brain Immunity and Neurodegeneration 02:09 The Science of Immunometabolism and Brain Cells 04:00 Metabolic Compromise and Microglial Activation 05:27 The Connection Between Metabolism and Alzheimer's Risk 07:49 Early Prevention and Lifestyle Choices 09:17 Microglia M1 and M2 States Explained 12:10 Ultra-Processed Foods and Brain Health 14:07 PET Imaging and Microglial Activation 16:00 Blood-Brain Barrier and Gut-Brain Connection 18:12 Imaging Microglia in Living Humans 19:50 The Cost of Neurodegenerative Diseases 21:47 Controlling Body and Brain Metabolism 24:02 Personal Motivation and Family Impact 28:01 Genetic Risks and Lifestyle Strategies 37:03 Lifestyle Interventions and Cognitive Preservation 41:09 Environmental Toxins and Brain Health 45:02 Air Quality and Inflammation 48:01 The Power of Diet and Exercise 56:04 Exercise Types for Brain Health 01:00:00 Building Muscle and Brain Benefits 01:01:50 Preventive Strategies for Brain Aging Your 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

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 nutrition The surprising way her perspective on GLP-1 medications has changed Why calories matter—but calorie obsession doesn't What she learned after personally following a ketogenic diet Why very low-carb diets aren't the answer for many women in perimenopause and menopause How food sensitivity testing can unintentionally create food fears The importance of blood sugar balance, metabolic health, and personalized nutrition Why great practitioners should never stop learning Timestamps: 00:00 – Why I'm sharing what I got wrong 02:10 – Lesson #1: Hormones deserve far more attention than I realized 08:55 – Lesson #2: My evolving opinion on GLP-1 medications 20:25 – Lesson #3: Calories matter—but not in the way you think 27:20 – Lesson #4: Why I no longer recommend very low-carb diets for most women 34:20 – Lesson #5: My biggest shift on food sensitivity testing 38:50 – Final thoughts on staying open to new science Resources & Links: + Watch the full episode on YouTube + Join The Being Collective + Brigid’s Website + Brigid’s Instagram Nutrition 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.

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 health What heart rate variability (HRV) actually measures—and why it matters The six biggest habits that improve sleep and recovery Why sleep consistency may matter more than sleep duration How alcohol affects HRV, recovery, and long-term health The surprising relationship between stress and blood sugar Why circadian rhythms play a critical role in hormone health The connection between recovery and healthy aging What WHOOP data reveals about women during perimenopause and menopause Why shift workers face higher risks for chronic disease—and what helps The role of Zone 2 exercise in improving recovery How time-restricted eating supports metabolic health and better sleep Practical ways to improve recovery without expensive biohacking Timestamps: 00:00 Introduction to Dr. Kristen Holmes and her work 01:25 Understanding recovery and sleep as foundational to health 02:44 Behavioral factors influencing recovery: alcohol, hydration, and sleep consistency 05:09 The importance of light exposure and circadian alignment 07:00 Impact of eating timing and digestion on sleep quality 09:46 Role of zone two activity and physical movement in recovery 11:04 Stress management and modern lifestyle challenges 13:12 The significance of heart rate variability (HRV) and its measurement 25:27 What HRV indicates about overall health and aging 37:29 Research on amplitude of circadian rhythms and menopause symptoms 43:09 Strategies for shift workers and their unique challenges 49:07 Supplementation and lifestyle tips for shift workers 52:25 The impact of sleep and lifestyle on cravings and metabolic health 55:29 The power of naps and managing sleep debt 01:00:40 Alcohol consumption, recovery, and HRV insights 01:04:27 The effects of alcohol on autonomic nervous system responsiveness 01:07:11 Blue zones, alcohol, and longevity myths 01:09:18 Where to find Dr. Kristen Holmes and her upcoming book Resources & 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 Instagram Recovery 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.

What if the missing piece to your menopause symptoms isn't your hormones—but your gut? If you've been struggling with bloating, brain fog, fatigue, anxiety, constipation, inflammation, weight changes, or food sensitivities during perimenopause or menopause, this episode will completely change the way you think about women's health. Brigid sits down with nurse practitioner, bestselling author, and host of the Everyday Wellness Podcast, Cynthia Thurlow, to explore why the gut microbiome may be one of the most overlooked drivers of hormonal health. Together they unpack how declining estrogen affects your gut, why chronic stress and modern lifestyles can worsen inflammation, and the simple nutrition and lifestyle strategies that help support your microbiome through every stage of midlife. Whether you're navigating perimenopause, menopause, or simply want to protect your long-term health, this conversation is packed with practical, science-backed insights rooted in functional nutrition and the belief that food truly is medicine. What You’ll Learn In This Episode: Why gut health becomes increasingly important during perimenopause and menopause How estrogen influences the gut microbiome What the estrobolome is and why it matters for hormone health The connection between leaky gut, inflammation, and autoimmune disease Why gut health affects mood, anxiety, brain fog, and cognitive function How the vagus nerve connects your gut and brain Why blood sugar balance supports both gut and hormone health Foods and lifestyle habits that damage the microbiome How fiber, polyphenols, and plant diversity improve gut health Why protein alone isn't enough for healthy aging Practical strategies for reducing toxin exposure The role of gluten, alcohol, stress, and sleep in chronic inflammation Simple daily habits to improve gut health and support longevity Timestamps: 00:00 Introduction to Cynthia Thurlow and the focus on women's gut health 01:25 Why gut health is crucial during menopause 02:25 Hormonal changes and their impact on the microbiome 04:03 Effects of antibiotics and toxins on gut health 06:23 Blood sugar, inflammation, and gut health 09:15 Gut-brain connection and neurological symptoms 12:30 Leaky gut and its role in autoimmune disease 16:14 Autoimmune conditions and microbiome health 17:42 Lifestyle factors affecting gut health in midlife women 21:03 Changing lifestyle and diet as hormones decline 23:19 Estrobilum and estrogen detoxification 27:16 Toxin exposure and microbiome health 34:27 Supporting microbiome diversity during menopause 38:22 The importance of fiber and plant diversity 43:15 Supplements and practical tips for gut health 47:06 Foods to avoid and inflammatory triggers 50:38 The impact of gluten and leaky gut 55:25 Stress management and vagus nerve stimulation 58:36 Reflections on lifestyle changes and menopause 01:00:17 Resources and ways to connect with Cynthia Thurlow Resources & Links: + Watch the full episode on YouTube + Cynthia’s Website + Cynthia’s Instagram + Cynthia’s Facebook + Cynthia’s Twitter/X + Cynthia’s Youtube + Cynthia’s Podcast + Cynthia’s Substack + Join The Being Collective + Brigid’s Website + Brigid’s Instagram If this episode helped you better understand the powerful connection between your gut and your hormones, be sure to subscribe, leave a review, and share this conversation with a woman who deserves to feel her best. Every review helps us reach more women with science-backed strategies rooted in functional nutrition and food as medicine.

Why does belly fat suddenly become so much harder to lose—even when you're eating less and exercising more? If you've ever wondered why the strategies that worked in your 20s and 30s suddenly stop working during perimenopause or menopause, this episode is for you. Brigid breaks down the science behind insulin resistance, hormones, inflammation, and blood sugar—and explains why stubborn belly fat is about much more than calories. You'll learn the root causes behind metabolic changes as you age and the practical strategies that actually support sustainable fat loss, improved energy, and better hormone health. What You’ll Learn In This Episode: Why insulin resistance often develops years before pre-diabetes How estrogen impacts blood sugar and fat storage Why eating less and exercising more can backfire The surprising connection between cortisol, inflammation, and belly fat Why blood sugar balance matters more than calorie counting alone The role of muscle in improving insulin sensitivity Research on low-fat vs. low-carbohydrate diets Simple daily habits that support healthy metabolism Why belly fat increases inflammation—and vice versa How to reverse insulin resistance through Functional Nutrition Timestamps: 00:00 Introduction to Brigid and her mission 01:21 Why traditional weight loss advice often fails women 02:42 The role of estrogen in insulin sensitivity 03:40 Understanding insulin resistance and prediabetes 05:02 Why eating less and exercising more can backfire 07:15 Blood sugar balanced diet and its benefits 11:22 Hormonal changes during menopause and their impact 14:32 Visceral fat, inflammation, and metabolic risk 16:25 The cycle of insulin resistance and belly fat 18:19 Strategies to stabilize blood sugar and improve insulin sensitivity 20:12 Reversibility of insulin resistance and metabolic health 22:25 Lifestyle tips: movement, sleep, and stress management 24:13 Join the Blood Sugar Reset program 25:08 Success stories and motivation 26:30 Final thoughts and encouragement Resources & Links: + Watch the full episode on YouTube + Join The Summer Blood Sugar Reset + Join The Being Collective + Brigid’s Website + Brigid’s Instagram If this episode helped you better understand your body, be sure to subscribe, leave a review, and share it with someone who has been struggling with stubborn weight gain, blood sugar, or hormonal changes.

What if balancing your blood sugar wasn't about cutting carbs—but about finally understanding how your body actually works? In this episode, Brigid sits down with bestselling author, holistic nutritionist, and founder of Be Well by Kelly , Kelly LeVeque, for an honest conversation about the science that has transformed millions of lives. From blood sugar balance and hormone health to creatine, magnesium, protein, entrepreneurship, and raising healthy kids without diet culture, this episode is packed with practical strategies you can start using today. What You’ll Learn In This Episode: Why blood sugar is the foundation of women's health How balanced blood sugar supports hormones, energy, body composition, and longevity Kelly's Fab Four method for building satisfying, blood sugar-friendly meals The difference between cellular and processed carbohydrates Why protein, healthy fats, fiber, and greens work together to reduce cravings How elevated insulin impacts hunger hormones, PCOS, perimenopause, and menopause Kelly's journey from cancer genetics to building Be Well by Kelly The mindset shifts that helped her build a thriving wellness business Why creatine is one of the most important supplements for women over 40 The surprising benefits of magnesium beyond sleep How Kelly prioritizes family while running a successful business A sneak peek into Kelly's upcoming book, Sweet Deal Timestamps: 00:00 Introduction to Kelly LeVeque and her work 01:23 Kelly's journey into understanding blood sugar 02:36 How blood sugar saved Kelly and transformed her life 04:53 The macronutrients: proteins, fats, and carbohydrates 08:53 The impact of processed vs. whole foods on blood sugar 12:15 The Fab Four: Building balanced meals 15:04 Insulin, hunger hormones, and hormonal health 16:55 The evolution of blood sugar awareness in medicine 21:22 Kelly's early career and rapid success 25:29 Educational journey and certifications in nutrition 30:26 Building her brand and creating courses 35:31 Creating high-quality supplements with integrity 41:41 Balancing motherhood and entrepreneurship 49:10 The importance of quality in supplements 57:21 The benefits of creatine for women 01:03:16 Magnesium and sleep support with added ingredients 01:06:35 Kelly's new project: a parent's guide to sugar 01:19:30 Where to find Kelly and her resources Resources & Links: + Watch the full episode on YouTube + Kelly’s Instagram + Kelly’s Website + Kelly’s Blog + Kelly’s Podcast + Join The Summer Blood Sugar Reset + Join The Being Collective + Brigid’s Website + Brigid’s Instagram Blood sugar isn't just about diabetes—it influences nearly every aspect of your health, from your hormones and energy to your mood, metabolism, and healthy aging. Whether you're navigating perimenopause, trying to improve body composition, or simply looking for sustainable nutrition habits that actually fit real life, this conversation offers science-backed guidance you'll come back to again and again.

Can balancing your blood sugar really help you feel better in just a few days? If you've been eating "healthy" but still struggle with cravings, fatigue, stubborn weight, inflammation, or hormone changes, this episode explains why healthy eating alone may not be enough. Brigid is joined by Functional Medicine Registered Dietitian Christina Palmasano for an in-depth conversation about the science behind the Blood Sugar Reset, how insulin resistance develops, and why thousands of women have experienced improvements in energy, mood, sleep, cravings, and overall health after following this simple, structured approach. Whether you're preparing to join the Blood Sugar Reset or simply want to understand how functional nutrition supports long-term health, this episode gives you practical strategies you can start applying today. What You’ll Learn In This Episode: Why eating "healthy" doesn't always mean optimal nutrition What insulin resistance is and why it's so common in women How blood sugar impacts hormones, inflammation and energy Why blood sugar balance becomes even more important during perimenopause and menopause Why participants often notice improvements in just a few days The nutrition framework behind the Blood Sugar Reset meal plan How to prepare before starting the program Protein powder recommendations and kitchen tools that make success easier Costco shopping tips that save time and money Restaurant strategies that keep blood sugar stable Easy swaps for common food allergies and dietary preferences Timestamps: 00:00 Introduction to Functional Nutrition and the Blood Sugar Reset 03:05 Transformations and Community in the Blood Sugar Reset 05:50 Understanding Insulin Resistance and Its Impact 08:59 The Importance of Meal Structure and Planning 11:52 Reversibility of Insulin Resistance and Health Conditions 14:46 The Blood Sugar Reset: A Lifestyle Approach 17:48 Quick Benefits of the Blood Sugar Reset 20:55 Action Steps for Success in the Blood Sugar Reset 23:52 Key Components of the Blood Sugar Reset Meal Plan 26:54 Family-Friendly Meals and Involvement 30:07 Next Steps After Signing Up for the Blood Sugar Reset 34:40 Preparing for the Blood Sugar Reset 38:02 The Importance of Protein Powder 42:58 Essential Kitchen Equipment for Meal Prep 48:56 Costco: A Smart Shopping Strategy 54:04 Ingredient Swaps for Dietary Needs 57:08 Modifications for Active Lifestyles 01:01:03 Dining Out: Making Smart Choices 01:03:55 Joining the Blood Sugar Reset Program Resources & Links: + Watch the full episode on YouTube + Join The Summer Blood Sugar Reset + Be Well by Kelly Protein Powder + Just Ingredients Protein Powder + Join The Being Collective + Brigid’s Website + Brigid’s Instagram

Could balancing your blood sugar change everything? After decades of yo-yo dieting, calorie restriction, and believing weight loss meant willpower, Kimberlie was exhausted, inflamed, and convinced her body was working against her. Today, she's nearly 60 years old, has lost over 90 pounds, dramatically lowered her inflammation and fasting blood sugar, improved her menopausal symptoms, and—perhaps most importantly—finally feels at peace with food. In this inspiring episode, Brigid sits down with Kimberlie to unpack the mindset shifts, nutrition strategies, and consistent habits that transformed her health for good. What You’ll Learn In This Episode: Why decades of dieting never solved Kimberlie’s health struggles The connection between blood sugar balance, inflammation, and weight loss How menopause symptoms improved through nutrition—not restriction Why sustainable habits outperform crash diets every time The role of functional nutrition in improving metabolic health Why consistency beats perfection for lasting results How community and accountability can transform your health journey The mindset shifts that helped Kimberlie lose over 90 pounds without feeling like she was dieting Why it's never too late to improve your health and thrive through aging Timestamps: 00:00 Introduction to Functional Nutrition and Health Journeys 01:25 Kimberlie’s Early Struggles with Weight and Body Image 06:13 The Impact of Dieting and Weight Loss Cycles 10:27 Recognizing Symptoms and Seeking Help 12:42 The Blood Sugar Reset Experience 19:29 Sustainable Weight Loss and Health Improvements 22:07 Tracking Progress and Understanding Health Markers 26:57 Consistency Over Perfection: A New Mindset 29:58 Advice for Those Struggling with Weight and Health 31:21 Embracing Aging and Building Healthy Habits 34:46 Commitment to Daily Improvement and Community Support Resources & Links: + Watch the full episode on YouTube + Join The Summer Blood Sugar Reset + Join The Being Collective + Brigid’s Website + Brigid’s Instagram

What if your fatigue, cravings, brain fog, mood swings, and even accelerated aging all traced back to one overlooked factor—your blood sugar? In this special 50th episode of The BeingBrigid Show, Brigid brings together insights from four of the world's leading experts in blood sugar, nutrition, longevity, and metabolic health. You'll learn why blood sugar balance is about so much more than diabetes prevention—and how it impacts your energy, hormones, inflammation, food cravings, cognitive function, and long-term health. Featuring highlights from conversations with Kelly LeVeque, Jessie Inchauspé (Glucose Goddess), Dr. Sarah Berry, and Dr. Tim Spector, this episode breaks down complex science into practical strategies you can start using today. What You’ll Learn In This Episode: Why blood sugar balance can reduce cravings and "food noise" The difference between blood sugar spikes and blood sugar crashes How insulin resistance affects women's health and hormone health Why protein, healthy fats, and fiber help stabilize blood sugar The surprising connection between blood sugar and aging (glycation) How glucose spikes may contribute to inflammation and chronic disease What continuous glucose monitors (CGMs) can teach us about our health Why calorie counting alone often fails women How blood sugar impacts energy, mood, hunger, and body composition The science-backed habits that help improve energy and metabolic health Timestamps: 00:00 Introduction to Blood Sugar Mastery 02:47 Understanding Macronutrients and Their Impact 05:59 The Role of Carbohydrates in Blood Sugar Levels 09:10 Insights from Kelly Levesque on Blood Sugar Balance 11:57 Jesse Inchauspé: The Glucose Goddess 14:51 Managing Glucose Spikes for Better Health 17:57 The Science Behind Food Choices and Glucose Response 21:10 Addressing Criticism and Evolving Science 24:47 Reversing Prediabetes and Diabetes Myths 25:45 Understanding Glycation and Its Effects 29:14 Insights from Dr. Sarah Berry on Blood Sugar 37:59 The Gut-Brain Connection and Nutrition Science 46:39 The Importance of Symptom Awareness in Health Resources & Links: + Watch the full episode on YouTube + Jessie Inchauspé (Glucose Goddess) Episode + Dr. Sarah Berry Episode + Dr. Tim Spector Episode + Kelly LeVeque Episode + Join The Blood Sugar Reset + Join The Being Collective + Brigid’s Website + Brigid’s Instagram