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 Minich01:24 Minich’s personal path into women’s health05:24 From nutrition rules to nourishment without perfection09:10 Chrononutrition: the importance of when you eat11:14 Darkness deficiency and circadian rhythm13:03 Late meals, insulin, and melatonin timing19:09 Why circadian disruption can matter more in midlife24:25 Phytonutrients and the emerging chronobiotic-food idea29:02 A day aligned with the body’s clock33:05 Melatonin, brain repair, and the gut microbiome37:13 Measuring light and changing evening lighting41:27 Practical ways to support nighttime melatonin45:03 Melatonin supplements, quality, and dose51:05 Red-light therapy: potential benefits and cautions54:20 Where to find Dr. Minich’s workResources & 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 health02:20 — The gut-brain connection, hormones, skin, and immunity04:40 — Four goals for a healthy gut microbiome07:02 — What your bowel movements can tell you08:00 — Habit #1: Eat 30+ different plant types per week09:17 — Habit #2: Protect your gut lining11:36 — Habit #3: Add a nutrient-packed smoothie13:52 — Habit #4: Incorporate fermented foods16:11 — Habit #5: Increase fiber with chia seeds and other foods17:30 — Habit #6: Sit down and chew your food18:23 — Habit #7: Space meals three to four hours apart19:30 — Why healthy, high-fiber foods can cause bloating20:43 — Common reasons for increased bloating and how to adjust23:00 — When to investigate underlying gut imbalances25:14 — Final thoughts and episode wrap-upResources & Links:+ Watch the full episode on YouTube+ Join The Being Collective+ Brigid’s Website+ Brigid’s InstagramIf 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 Journey02:21 Explaining the Blood Sugar and Cancer Connection05:38 The Significance of Hemoglobin A1C and Fasting Insulin08:33 Insulin's Role in Cancer and Heart Disease12:18 The Importance of Vegetables, Fruits, and Fiber14:36 Advanced Testing and Personalized Medicine17:01 Detecting Heart Disease with Quantitative CT Scans22:30 The Future of Precision Medicine and Data Analysis26:25 Dietary Patterns for Longevity and Healthy Aging39:02 Dr. Mussallem’s Personal Health Journey and Resilience56:51 Living Fully and Embracing Aliveness01:02:38 Connecting with Dr. Mussallem and Her MissionResources & 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 InstagramEnjoyed 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 diabetesWhy a mild caloric deficit may be more sustainable for women than aggressive calorie restrictionHow tracking waist circumference and body composition can provide more insight than the scale aloneWhy eating 25–30 grams of fiber per day—and getting a variety of fiber sources—can support blood sugar, gut health, satiety, and metabolic healthHow to moderate carbohydrates without relying on long-term keto or extremely low-carb dietsWhy protein is essential for satiety, muscle preservation, and insulin sensitivityHow meal timing and sleep can influence hunger hormones and blood sugarWhy chewing your food more slowly can support digestion, satiety, and food intakeWhich nutrients—including polyphenols, magnesium, omega-3s, and vitamin D—Brigid prioritizes for metabolic healthWhy movement throughout the day and strength training are powerful tools for glucose clearance and insulin sensitivityWhy consistency—not extreme strategies—is what truly moves the needleTimestamps:00:00: Why traditional weight loss advice isn't working02:12: The connection between insulin resistance, blood sugar, and fat loss03:40: Why high fasting insulin matters06:51: The benefits of improving insulin sensitivity07:30: Strategy #1: Eat in a mild caloric deficit09:11: Why calories aren't the whole story10:00: Why waist circumference matters11:27: Strategy #2: Eat 25–30g of fiber + diversify your sources13:47: High-fiber foods to add to your diet16:04: Strategy #3: Moderate carbohydrate intake18:15: Strategy #4: Prioritize protein19:00: Strategy #5: Train your hunger hormones20:26: Meal timing, sleep, and hunger cues21:00: Strategy #6: Chew your food 20–40 times per bite22:46: Strategy #7: Focus on nutrients for metabolic health25:07: Recapping the 7 strategies25:40: Bonus strategy: movement + strength training27:21: Why consistency and identifying your personal barriers matter29:37: Brigid's approach to transparency and brand partnershipsResources & Links:+ Watch the full episode on YouTube+ Sign up for the Fall Blood Sugar Reset + Join The Being Collective+ Brigid’s Website+ Brigid’s InstagramIf 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 betterWhy her thyroid antibodies became an important part of her functional medicine journeyHow the Blood Sugar Reset changed the way she approached breakfast, fiber, protein, and satietyWhy Hallie’s blood sugar-friendly smoothies became one of her go-to tools for staying full and energizedThe role of gut health, fiber, probiotics, and personalized testing in her health journeyHow menopause, sleep, circadian rhythm, and hormone health intersect with overall well-beingWhy sustainable health changes don’t have to mean completely overhauling your life overnightHallie’s approach to creating a healthier relationship with food after years of dietingHer five wardrobe staples every woman should considerHow to dress for your body, lifestyle, budget, and personal tasteHallie’s advice for building confidence through clothing—and having more fun with your closetTimestamps:00:00 Introduction to Hallie Abrams' Health Journey02:10 Initial Health Challenges and Symptoms04:49 Medical Tests and Frustrations with Traditional Healthcare10:12 Starting the Blood Sugar Reset and Dietary Changes15:06 Impact of Lifestyle Changes on Inflammation and Energy19:52 Thyroid Health and Autoimmune Insights24:50 Gut Health and Leaky Gut Healing Strategies29:54 The Role of Sleep and Circadian Rhythms35:01 Style Tips for Women Over 4039:55 Building a Capsule Wardrobe and Personal Style44:47 The Power of Play and Experimentation in Fashion49:48 Supporting Women in Business and Personal Growth54:57 Final Thoughts and Encouragement for ListenersResources & 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