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

What if the reason calorie counting has never worked for you isn’t a lack of willpower—but outdated science? In this episode, Brigid sits down with world-renowned nutrition scientist Dr. Sarah Berry to unpack why all calories are not created equal, how blood sugar dips (not spikes) drive hunger, and why menopause fundamentally changes how women metabolize food. What You’ll Learn In This Episode: Why calorie counting often backfires—especially for womenHow blood sugar dips increase hunger, cravings, and fatigueWhat the food matrix is and why whole foods matter more than labelsHow ultra-processed foods change metabolism and fullnessWhy menopause alters blood sugar, insulin sensitivity, and gut healthHow to build balanced meals without cutting carbsThe role of the gut microbiome in hormones, inflammation, and metabolismWhy how you eat matters just as much as what you eat Timestamps: 00:00 Introduction to Functional Nutrition and Guest Introduction01:38 The Flaws of Calorie Counting06:36 Understanding Weight Loss and Maintenance12:02 Blood Sugar Dynamics and Satiety18:00 The Importance of Food Structure27:21 Smoothies and Their Impact on Satiety31:32 The Significance of Eating Habits39:21 The Order of Eating and Its Effects49:28 The Interconnection of Gut Health, Inflammation, and Insulin Resistance54:10 Menopause and Changes in Gut Microbiome01:01:47 Practical Tips for Managing Blood Sugar Post-Menopause This conversation reframes nutrition through a functional, science-backed lens—without fear, restriction, or obsession. If you’ve struggled with energy, blood sugar, weight, or hormone health, this episode will change how you think about food. Resources & Links: + Watch the full episode on YouTube + Brigid’s Website + Brigid’s Instagram + Dr. Sarah's Instagram + ZOE's Instagram + ZOE's

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 Episode Why 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 extremism Key Timestamps 00:00 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 risk Resources & 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 access Timestamps: 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 Access Resources & 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 + Johnny Ever 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 fads Resources & 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 a href="https://www.instagram.com/beingbrigid/" rel="noopener noreferrer"...

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 stress Timestamps: 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 book Resources & 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 a href="https://beingbrigid.com/" rel="noopener noreferrer"...

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 metabolism Timestamps: 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 2026 Resources & 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 cognition Timestamps: 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 health Resources & 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...

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 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 guilt Timestamps 00:00 — 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 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

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 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 longevity Timestamps 03:10 – 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 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 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 Episode Why 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 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 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 challenge Next Steps & Resources Mentioned Watch the full episode on YouTubeBrigid’s WebsiteBrigid’s InstagramJoin Lindsey’s 2 week Athlete 25 Program Nourish 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 Episode Why 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 health Timestamps 01:40 – 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. 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 YouTubeBrigid’s WebsiteBrigid’s InstagramDr. Robin Berzin’s WebsiteDr. Robin Berzin’s a...

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 normalWhy midlife women are often dismissed with “eat less, move more”The power of personalized nutrient testing for gut health, blood sugar & hormonesHow My Food Is Health combines lab data, holistic nutrition, and accountabilityThe role of stress, perfectionism, and nervous system regulation in women’s healthHow small daily habits (like 5-minute walks and deep breathing) shifted her body composition, energy, and mindsetWhy Angie now feels confident she can change her trajectory and prevent disease Timestamps: 00:00 – Angie’s story & why mid-40s changed everything00:47 – “Enough is enough”: What pushed her to join My Food Is Health02:25 – Labs, nutrient testing & how this approach differed from other functional medicine care05:19 – Using Function Health labs plus nutrient deficiency testing for deeper insight08:52 – Gut issues, hair thinning, fatigue & early autoimmune markers10:34 – Rising A1C, pre-diabetes, blood pressure, and metabolic health red flags12:33 – Results in just 10 weeks: inches lost, energy, gut health14:42 – How stress, grief, and perfectionism showed up in her labs and symptoms19:00 – Why walking and nervous system support became non-negotiables20:51 – Gluten, dairy, and discovering her personal food triggers23:00 – Strategic elimination & reintroduction instead of endless restriction26:37 – “I thought I ate healthy”: How personalization changed everything28:02 – The hidden power of the right supplement plan30:11 – What My Food Is Health is & why the investment matters31:22 – 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

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 healthHow functional lab testing goes far beyond a standard doctor’s visitThe expensive supplement trap (and why “more” isn’t better)The 7 key factors that make your nutrition needs uniqueHow nutrient deficiencies drive fatigue, brain fog, gut issues, and inflammationWhy working with a functional nutrition practitioner can fast-track your resultsHow Brigid’s My Food Is Health program uses data-driven, food-as-medicine strategies Timestamps 01:52 – Why generic diets fail02:54 – IBS, gut health & why the same diagnosis ≠ same plan03:41 – Stop guessing, start testing: labs that actually matter07:55 – Why practitioner interpretation beats DIY labs & protocols10:14 – Nutrient deficiency testing: 67% of people are deficient11:19 – How nutrient gaps impact energy, metabolism & chronic inflammation13:30 – 7 factors that make your nutrition unique (age, hormones, meds & more)20:26 – Gut microbiome, bloating & using food as medicine for gut health22:22 – Michelle’s story: from “a shell of myself” to thriving23:24 – Inside My Food Is Health & how to work with Brigid’s team Next Steps & ResourcesIf 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 HEREWatch the full episode on YouTubeBrigid’s WebsiteBrigid’s Instagram

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 problemsBlood sugar, insulin resistance & hormones: what’s really happeningEnvironmental toxins that impact hormones—and what to swapCycle tracking that worksA nutrition strategy for fertilityAMH testing: what it tells you (and what it doesn’t)Supplements Dr. Crawford recommendsMen’s factors that matter Timestamps 00:50 How inflammation hijacks fertility03:55 Self-advocacy after dismissal & losses08:46 Endometriosis delay & why pain varies10:06 Dr. Crawford’s story: losses, research, root-cause lens18:39 Gluten, elimination trials & individualized nutrition22:09 Endocrine disruptors: air, water, plastics, cookware, coffee makers31:59 Building a hormone-supportive plate: fiber, fats, protein variety38:09 Blood sugar & insulin resistance + easy fixes44:41 Cycle tracking that’s actually accurate (Oura/Natural Cycles, OPKs, mucus)53:23 Prenatals & folic acid61:15 AMH testing, ovarian longevity & perimenopause clues66:49 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

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 itThe top 4 research-backed benefits for women: muscle, brain, mood, and bone healthWhy creatine matters during perimenopause, menopause, pregnancy & postpartumSafe forms, doses, and how to minimize side effects Timestamps: 00:03 – Why creatine isn’t just for bodybuilders02:20 – How creatine works in the body04:46 – Why women have lower creatine stores than men09:27 – Top 4 benefits of creatine for women16:27 – 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 YouTubeBrigid’s WebsiteBrigid’s InstagramCreatine Blog PostThe Creatine I useThorne CreatineBe Well By Kelly’s Micronized Creatine – Use code BRIGID at checkout for additional savings