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

Food is medicine… but what if it’s also your brain’s “anti-aging” plan? If you’ve been dealing with brain fog, low focus, or that “sluggish brain” feeling (especially during hormonal shifts like perimenopause or post-menopause), this episode will hit home. Board-certified internal medicine physician Dr. Austin Perlmutter breaks down the 5 key nutrients that support brain function, help slow brain aging, and reduce risk factors tied to chronic inflammation and metabolic dysfunction—plus practical ways to start today.What You’ll Learn In This EpisodeWhy brain fog isn’t something to ignoreThe 5 key nutrients that support cognition and slow brain agingWhat matters most for Alzheimer’s preventionHow blood sugar and added sugar impact the brainThe emerging research on creatine for cognition and brain energyA nuanced take on saturated fat, dietary patterns, and eating for longevity without extremismKey Timestamps00:00 Food + brain health: brain fog, focus, cognition03:32 Brain aging + biological age explained05:52 Nutrient #1: Omega-3s11:25 Nutrient #2: Polyphenols17:27 Nutrient #3: Magnesium21:02 Nutrient #4: Creatine31:36 Alzheimer’s prevention: why lifestyle matters most40:06 Nutrient #5: Dietary fiber44:26 Saturated fats + brain health nuance54:55 Added sugar + blood sugar + cognitive riskResources & Links:If you’re ready to improve energy, support hormone health, and protect your brain long-term—this conversation is a powerful reminder that consistency with the basics (food, sleep, movement, stress) is a form of root-cause healing. Share this episode with a friend who’s been struggling with brain fog, blood sugar swings, or feeling “off” in perimenopause.+ Watch the full episode on YouTube+ Brigid’s Website+ Brigid’s Instagram+ Dr. Austin’s Website+ Dr. Austin’s Instagram+ Big Bold Health+ Lichen Air

Are the new Dietary Guidelines for Americans finally catching up to what functional medicine has been saying for years—or are they still missing the root cause? In this episode, registered dietitian and functional nutrition expert Brigid Titgemeier breaks down what the 2025–2030 dietary guidelines really mean for women’s health, blood sugar, inflammation, hormones, and long-term metabolic health.What You’ll Learn In This Episode:Why ultra-processed foods are finally being called out—and why this matters for chronic inflammationThe truth about added sugar, pre-diabetes, and blood sugar regulationHow protein needs change as women age and why body composition mattersWhat the new guidelines say about gut health and the microbiomeWhere the guidelines fall short for hormone health, perimenopause, and menopauseHow government nutrition policy impacts school lunches, SNAP, and food accessTimestamps:01:00 Overview of Dietary Guidelines for Americans 2025-203002:48 The Role of Dietary Guidelines in Public Health05:34 Critique of Added Sugar Recommendations10:41 Changes in Grain Recommendations15:26 Addressing Ultra-Processed Foods20:08 Increased Protein Recommendations23:37 Emphasis on Healthy Fats32:17 Gut Health and Microbiome Awareness40:48 Sodium and Electrolytes in Diet41:45 Conflicts of Interest in Dietary Guidelines49:30 The Importance of Fiber52:15 Critique of the Food Pyramid55:00 Impact of Dietary Guidelines on Food AccessResources & Links:The new dietary guidelines are a step forward—but understanding how to apply them through a functional, personalized lens is key.+ Watch the full episode on YouTube+ Brigid’s Website+ Brigid’s Instagram

My Husband on How to Get Your Family on Board with Functional Medicine | Brigid + JohnnyEver wonder how people “stay healthy” when their schedule is pure chaos—travel, solo parenting, a demanding career, and a business that never stops? In this behind-the-scenes episode, Brigid sits down with her husband, Johnny Kozlowski, to share what actually keeps their family of four grounded: realistic routines, functional nutrition habits that don’t require perfection, and the mindset shift that makes consistency possible.What You’ll Learn In This Episode:How Brigid + Johnny prioritize health and family health with unpredictable schedulesThe “something is better than nothing” approach to workouts, strength training, and daily movementHow Johnny’s functional medicine journey reduced inflammation and improved energyWhy community + accountability matter (especially when your spouse isn’t fully on board)What it’s really like building a functional nutrition business behind the scenesHow to shop smarter in a confusing food environment (and why “healthy-looking” labels can mislead you)Timestamps:01:13 – Travel, kids, and the reality of chaotic schedules04:31 – Why teamwork matters most in marriage + parenting06:11 – Family health values: food quality, kids, and realistic resilience10:37 – Johnny’s turning point: symptoms he normalized for years14:37 – Functional medicine testing + protocol results (weight, energy, inflammation)23:04 – Johnny as the “hype man” and why support changes everything25:31 – Consistency strategies: time-efficient workouts + sauna habits30:23 – “Life coaching” on prioritizing yourself without perfection37:38 – Finding your “why” for sustainable health42:13 – When your spouse isn’t on board: how to lead anyway48:18 – Behind the scenes of building BeingBrigid + why the work matters55:55 – Food system realities + why education beats fadsResources & Links:If you’ve been trying to “do it all” and feel like health is always last on the list, this episode is your reminder: small habits done consistently—plus the right community—can change everything.+ Watch the full episode on YouTube+ Brigid’s Website+ Brigid’s Instagram

Ever feel like you’re doing everything “right” for your health—tracking, restricting, optimizing—yet your energy is still low and your body won’t cooperate? What if the missing piece isn’t another checklist… but the state of your nervous system and the identity you’re operating from?In this episode of The BeingBrigid Show, Brigid Titgemeier sits down with manifestation teacher and top-ranked podcast host Cathy Heller (author of Abundant Ever After) to explore how stress, beliefs, and “Groundhog Day thinking” can block health progress—and what to do instead.What You’ll Learn In This Episode:Why chronic fight-or-flight can work against women’s health, energy, and long-term consistencyHow “becoming” is often more powerful than “doing”The “I AM” identity reset and why it can feel so different in your bodyA simple morning practice to support nervous system regulation and reduce self-abandonmentThe difference between probability vs. possibility—and how it affects outcomes in health and lifeWhy community and who you spend time with influences habits, accountability, and resultsHow self-love practices can restore energy and reduce stressTimestamps:00:34 – Meet Cathy Heller + what this conversation will unlock01:41 – Stress, fight-or-flight, inflammation, and why thoughts can make us sick or well03:59 – Why many women don’t realize they’re living in fight-or-flight06:01 – Morning intention: the first 10–20 minutes that shape your whole day10:29 – Deepak Chopra’s “I AM” exercise and identity as a nervous system shift12:55 – Visualizing your day + journaling to witness the mind17:32 – The therapist’s challenge: a 15-minute phone-free walk22:03 – Probability vs. possibility (and why past results don’t predict your future)28:51 – Neuroplasticity, identity, and why habits stick when you “become” someone new34:33 – Why community accelerates identity shifts39:03 – The hidden story beneath self-sabotage47:29 – Cathy’s bookResources & Links:If you’ve been stuck in “all-or-nothing” health mode, this episode is your reminder that your biology responds to your beliefs, stress load, and sense of safety—not just macros and meal plans.+ Watch the full episode on YouTube+ Brigid’s Website+ Brigid’s Instagram+ Cathy’s Website+ Cathy’s Workshops+ Cathy’s Book+ Cathy’s Instagram+ The Cathy Heller Podcast

What if 2026 is the year you stop chasing quick-fix diets and finally build real, lasting health? In this episode of The BeingBrigid Show, functional nutrition expert Brigid Titgemeier, MS, RDN breaks down the five evidence-based health habits women need to focus on for longevity, hormone health, and sustainable energy — based on the latest research in functional medicine, women’s nutrition, and root-cause healing. If you’re ready to reduce inflammation, improve energy, and feel stronger with age, this episode is your roadmap.What You’ll Learn In This Episode:Why gut health is one of the most powerful drivers of metabolic and cardiovascular healthHow tracking health data and labs yearly helps prevent chronic diseaseWhy most women are unknowingly deficient in key nutrients that drive chronic inflammationThe importance of tracking muscle mass and body composition, not just weightHow eating enough supports your central nervous system, hormones, and metabolismTimestamps:00:06 – Why quick-fix diets fail women long-term01:20 – The gut microbiome, inflammation, and cardiometabolic health03:30 – Why women should track health data yearly (labs + biomarkers)07:53 – Wearables, CGMs, and blood sugar insights11:36 – Nutrient deficiencies, omega-3s, and inflammation17:22 – Muscle mass, menopause, and longevity21:37 – Why eating enough supports hormones and the nervous system24:52 – Recap: The 5 habits every woman needs in 2026Resources & Links:If you’re ready to stop guessing and start using food as medicine, these habits are your foundation for long-term health.+ Join The Being Collective next round+ Watch the full episode on YouTube+ Brigid’s Website+ Brigid’s Instagram

What if your hot flashes were actually a red flag for your heart and brain health—not just an annoying symptom to suffer through? In this episode of The BeingBrigid Show, Brigid sits down with double board-certified OB/GYN and integrative physician Dr. Suzanne Gilberg to unpack what you should really know about perimenopause, menopause, hormone replacement therapy (HRT), the Women’s Health Initiative, and how to advocate for yourself when you’re being dismissed.What You’ll Learn In This Episode:Why menopause is a full-body transition (not just hot flashes)How estrogen receptors in every cell impact bones, brain, heart, gut and moreWhat the Women’s Health Initiative actually showed and how it was misinterpretedWhen hormone replacement therapy can be helpful—and for whom it’s not appropriateThe difference between “bioidentical” and synthetic hormones (and why the wording is confusing)How vaginal estrogen can support UTIs, vaginal dryness and genitourinary symptomsThe role of functional medicine, gut health and blood sugar in perimenopause and post-menopauseWhat women in their 30s can do now to support future bone density, heart health and cognitionTimestamps:00:00–Intro to Dr. Suzanne Gilberg & Menopause Bootcamp03:05–Menopause as a full-body transition, not just hot flashes05:10–Conventional OB/GYN meets integrative and Ayurvedic medicine10:25–Grassroots change: how women forced medicine to pay attention14:45–Medical training, fear and why doctors “stay in the box”19:50–Gaslighting, “normal” labs and why women feel dismissed35:50–Women’s Health Initiative: design flaws, breast cancer risk and fallout41:30–HRT safety: estrogen, progestins, breast cancer and heart disease44:50–Estrogen, osteoporosis and fracture risk; brain and sleep benefits45:30–Rapid-fire Q&A on age to start HRT, bioidentical hormones, testosterone, UTIs and more51:25–Vaginal estrogen vs systemic estrogen and recurrent UTIs52:30–Labs, blood sugar, inflammation, functional nutrition and midlife prevention58:25–What 35-year-old women should do now to support hormone healthResources & Links:If you’ve ever been told “you’re fine” while your body says otherwise, this episode will help you feel seen and give you language to advocate for your hormone health, gut health and long-term longevity.Watch the full episode on YouTubeBrigid’s WebsiteBrigid’s InstagramDr. Suzanne’s WebsiteDr. Suzanne’s FacebookDr. Suzanne’s XDr. Suzanne’s LinkedInDr. Suzanne’s InstagramDr. Suzanne’s TikTokDr. Suzanne’s YouTubeWork with Dr. Suzanne

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 EpisodeWhy holiday overeating isn’t “just calories” and how it impacts gut healthHow blood sugar, cravings, and inflammation shift after just a few days of indulgenceIngredient upgrades for nostalgic holiday treatsThe myth of “saving calories” — and what to do insteadHow alcohol affects sleep, cravings, and hormonesA mindset framework for staying consistent without perfectionism or guiltTimestamps00:00 — Why holiday eating often spirals & how to prevent it02:45 — How food marketing and hyper-palatable foods hijack cravings04:01 — The gut microbiome-inflammation-fatigue connection04:45 — How to think about nutrition beyond calories08:30 — Conscious indulgence & upgrading nostalgic traditions13:08 — The problem with “saving calories”13:55 — High-protein breakfasts & satiating meals for stable blood sugar14:45 — Pre-party snacks that curb cravings15:24 — Alcohol boundaries that protect sleep & hormones17:38 — Self-compassion, consistency & avoiding the guilt spiralNext Steps & ResourcesIf 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 YouTubeBrigid’s WebsiteBrigid’s InstagramPeanut Butter Blossom Cookies RecipeJoin The Being Collective January Kickstarter

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 EpisodeWhy jumping straight to hormone replacement therapy can miss the root causeHow the endocrine system actually works in women’s healthThe connection between menopause, chronic inflammation, and musculoskeletal painHow nutrition, phytonutrients, and an anti-inflammatory diet support hormonesWhat Femmenessence and maca phenotypes are—and how they may support hormone balanceWhy fiber, gut health, and mineral status (like magnesium and iron) are non-negotiablesHow functional medicine lab testing can personalize your hormone and nutrition planSimple ways to improve energy, support blood sugar, and eat for longevityTimestamps03:10 – Why “it must be my hormones” is an incomplete story06:30 – The endocrine system explained: thyroid, adrenals, ovaries & brain11:40 – HRT as “shiny object”: what it helps and what it doesn’t13:30 – Feminessence, maca phenotypes & supporting hormone balance naturally20:20 – Perimenopause, menopause, and why personalization in hormone care matters27:30 – Phytonutrients, inflammation & the power of eating the rainbow34:00 – Why diet diversity, fiber & gut health shape women’s health outcomes39:50 – Omega-3s, hydration, minerals & hormone-related symptoms46:20 – Iron, fatigue & why lab interpretation needs a nuanced approach51:50 – If you do one thing for your health, make it this57:15 – Food as medicine, connection, spirituality & how we relate to eating1:00:10 – Where to find Dr. Minich and learn more about her workNext Steps & LinksIf 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 YouTubeBrigid’s WebsiteBrigid’s InstagramDr Deanna Minich’s Website Dr Deanna Minich’s Certification Program Dr Deanna Minich’s FacebookDr Deanna Minich’s InstagramDr Deanna Minich’s YouTubeDiscover Feminessence

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 EpisodeWhy walking is amazing—but not enough to prevent age-related muscle lossHow strength training supports hormones, blood sugar balance and body compositionThe difference between cardio vs strength for women’s health and longevityHow to build an efficient 3–5 day strength-training split (even postpartum)Why recovery, sleep, and fueling matter as much as your workoutLindsey’s real-life “why” for training for longevity, not just aestheticsHow to train hard without wrecking your cortisol or nervous systemWhat to expect from Lindsey’s Athlete 25 program and who it’s forTimestamps01:44 – 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 longevity08:44 – How busy women can train 3-4 days/week effectively12:14 – Full body vs split training: what Lindsey recommends16:44 – Inside Athlete 25: how Lindsey programs like an athlete at home20:14 – The “gray zone” workout mistake keeping women stuck26:44 – Shifting from aesthetics to performance and progress goals29:44 – Fitness as a keystone habit for mental health & energy31:44 – Lindsey’s family story, heart health, and deep “why” for longevity37:14 – Does hard training really spike cortisol? 39:14 – Recovery, sleep, fueling and mobility: the secret half of results43:44 – Being a mom, entrepreneur, and still prioritizing health45:44 – Athlete 25 details & how to train like an athlete at home48:14 – Where to find Lindsey & join the Athlete 25 challengeNext Steps & Resources MentionedWatch the full episode on YouTubeBrigid’s WebsiteBrigid’s InstagramJoin Lindsey’s 2 week Athlete 25 ProgramNourish Move Love WebsiteNourish Move Love Instagram

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 EpisodeWhy the scale is a terrible metric for women’s health and longevityThe body composition markers that matter most: bone density, lean muscle, and fat massWhen women should consider DEXA scans—and why waiting until 65 is a “travesty”How resistance training, impact, and protein help reverse osteopenia and osteoporosisThe connection between muscle mass, chronic disease, and early mortalityWhat functional medicine actually is—and how it finds the root causeHow nutrition, gut health, and food sensitivities can put autoimmune disease into remissionWhy food is medicine is not a slogan, it’s biologyReal-life strategies for eating a higher protein, lower sugar, anti-inflammatory dietHow Dr. Berzin balances CEO life, motherhood, and her own hormone & energy healthTimestamps01:40 – Why the number on the scale is the wrong health metric02:20 – 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 bone05:00 – Reversing osteopenia & osteoporosis with strength training and lifestyle05:50 – Low muscle mass and early death: the shocking mortality statistic08:47 – Exactly how much protein women really need for muscle & hormones11:00 – What functional medicine is (and how it’s different from conventional care)12:27 – Migraines, root causes & why painkillers aren’t the real solution14:45 – The “medicine of why”: deeper testing, hormones, thyroid, toxins & lifestyle16:39 – Why Dr. Berzin founded Parsley Health & what she saw in exam rooms18:59 – Making functional medicine more accessible (without 100 supplements and $5k visits)20:30 – Longevity, wearables, and why this is the moment for health optimization22:48 – Can nutrition really reverse chronic disease? What the data shows28:45 – Why DIY elimination diets often fail (and what to do instead)31:56 – How a CEO + mom of 3 actually fits in self-care35:01 – Raising kids in a wellness-focused home37:07 – Why “perfect” can’t be the enemy of good enough38:56 – How to work with Parsley Health & where to find Dr. BerzinIf 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 YouTubeBrigid’s WebsiteBrigid’s InstagramDr. Robin Berzin’s WebsiteDr. Robin Berzin’s InstagramLearn more about functional medicine & Parsley Health: https://www.parsleyhealth.com