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

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