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

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.