Episodes

  • 7 Things I’d Do Immediately to Balance Blood Sugar and Lose Fat

    7 Things I’d Do Immediately to Balance Blood Sugar and Lose Fat
    6 Oct 2026
    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fiber and protein to meal timing, chewing your food, polyphenols, and strength training, these strategies go beyond the outdated “calories in, calories out” approach and focus on supporting your metabolism as a whole.What You’ll Learn In This Episode: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 diabetes
    • Why a mild caloric deficit may be more sustainable for women than aggressive calorie restriction
    • How tracking waist circumference and body composition can provide more insight than the scale alone
    • Why eating 25–30 grams of fiber per day—and getting a variety of fiber sources—can support blood sugar, gut health, satiety, and metabolic health
    • How to moderate carbohydrates without relying on long-term keto or extremely low-carb diets
    • Why protein is essential for satiety, muscle preservation, and insulin sensitivity
    • How meal timing and sleep can influence hunger hormones and blood sugar
    • Why chewing your food more slowly can support digestion, satiety, and food intake
    • Which nutrients—including polyphenols, magnesium, omega-3s, and vitamin D—Brigid prioritizes for metabolic health
    • Why movement throughout the day and strength training are powerful tools for glucose clearance and insulin sensitivity
    • Why consistency—not extreme strategies—is what truly moves the needle

    Timestamps:
    • 00:00: Why traditional weight loss advice isn't working
    • 02:12: The connection between insulin resistance, blood sugar, and fat loss
    • 03:40: Why high fasting insulin matters
    • 06:51: The benefits of improving insulin sensitivity
    • 07:30: Strategy #1: Eat in a mild caloric deficit
    • 09:11: Why calories aren't the whole story
    • 10:00: Why waist circumference matters
    • 11:27: Strategy #2: Eat 25–30g of fiber + diversify your sources
    • 13:47: High-fiber foods to add to your diet
    • 16:04: Strategy #3: Moderate carbohydrate intake
    • 18:15: Strategy #4: Prioritize protein
    • 19:00: Strategy #5: Train your hunger hormones
    • 20:26: Meal timing, sleep, and hunger cues
    • 21:00: Strategy #6: Chew your food 20–40 times per bite
    • 22:46: Strategy #7: Focus on nutrients for metabolic health
    • 25:07: Recapping the 7 strategies
    • 25:40: Bonus strategy: movement + strength training
    • 27:21: Why consistency and identifying your personal barriers matter
    • 29:37: Brigid's approach to transparency and brand partnerships

    Resources & 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.
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    34 min
  • Why "Lift Heavy" Might Be the Wrong Advice for Your Body with Lindsey Bomgren

    Why "Lift Heavy" Might Be the Wrong Advice for Your Body with Lindsey Bomgren
    22 Sep 2026
    What if the advice to "lift heavy" is actually hurting more women than it's helping?Lindsey Bomgren, certified personal trainer, mom of three, and founder of the 1M-subscriber fitness brand Nourish Move Love, returns to The BeingBrigid Show for a raw, honest follow-up conversation. A year after nearly landing in the hospital from overexertion, Lindsey shares how she rebuilt her health, her training, and her business from the ground up.Brigid and Lindsey talk pelvic floor conditioning, the connection between strength training and blood sugar, and why "doing it all" quietly breaks so many high-achieving women, plus what actually changed once Lindsey asked for help.What You'll Learn In This Episode:
    • Why your body needs to be conditioned, not just motivated, to lift heavy
    • The pelvic floor breathing cue that changed Lindsey's training for good
    • How under-sleeping raises your injury risk
    • Why muscle-building doesn't automatically fix insulin resistance
    • How Lindsey's progesterone journey improved her sleep, anxiety, and cycle
    • Why following a plan beats chasing random workouts or recipes
    • The real, unfiltered story behind running a fitness business
    • Why hiring help at home was Lindsey's hardest, and best, decision

    Timestamps:
    • [01:01] Introducing Lindsey Bomgren and why "lift heavy" is the wrong question
    • [04:31] Pelvic floor conditioning and Lindsey's postpartum story
    • [09:23] Working with a pelvic floor specialist and managing your breath
    • [10:22] Hitting rock bottom and rebuilding a year later
    • [12:18] Sleep, injury risk, and starting progesterone
    • [16:28] The Blood Sugar Reset and Lindsey's key takeaways
    • [18:47] Strength training, muscle, and insulin resistance
    • [22:33] Food as medicine and plant diversity
    • [25:09] Why a plan beats one-off workouts and recipes
    • [27:10] Launching the Nourish Move Love app
    • [42:46] How Lindsey really "does it all"
    • [45:13] Margin, boundaries, and burnout recovery
    • [48:15] Hiring help and letting go of guilt

    Resources & Links:+ Watch the full episode on YouTube+ Sign up for the Fall Blood Sugar Reset+ Join The Being Collective+ Brigid’s Website+ Brigid’s InstagramEnjoyed this episode? Leave a rating and review, and hit follow or subscribe so you never miss a new episode. Here’s to using food as medicine, taking ownership of your health, and feeling your absolute best.
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    57 min
  • Hair Loss, High Blood Pressure, Thyroid Meds: Chatty Kathy Reversed All Three With Food

    Hair Loss, High Blood Pressure, Thyroid Meds: Chatty Kathy Reversed All Three With Food
    17 Sep 2026
    What if you didn’t have to do it all to start changing your health? When Kathy Hawkins first joined the Blood Sugar Reset, her kitchen was literally down to the studs. She was exhausted, struggling with sleep, experiencing inflammation, hair loss, brain fog, and other health challenges—and she felt completely overwhelmed by the idea of changing her nutrition.So she did about 30% of the plan. And then she kept going.Now, after participating in 11 rounds of the Blood Sugar Reset, Kathy joins Brigid to talk about what she’s learned about blood sugar balance, consistency, nutrition accountability, community, and creating a healthier lifestyle without falling into the all-or-nothing trap.Her story is a powerful reminder that your health journey doesn’t have to be perfect to be meaningful. Sometimes, the most important thing you can do is simply start with one thing—and keep coming back to it.What You’ll Learn In This Episode:
    • Why overwhelm can make it harder to take the first step with your health
    • How Kathy went from feeling like she was “falling apart” to creating sustainable nutrition and lifestyle habits
    • Why consistency can be more powerful than trying to do everything perfectly
    • What Kathy learned about blood sugar balance and why cutting out carbohydrates wasn’t the answer for her
    • How meal planning and simple food frameworks helped make healthy eating feel more manageable
    • Why community and accountability became such an important part of Kathy’s journey
    • How Kathy shifted from focusing on a goal weight to thinking about health as a lifelong process
    • The mindset shift that helped her move away from “all or nothing”
    • Why staying curious can change the way you approach food, symptoms, and your health
    • How food can become a source of nourishment, energy, and enjoyment—not another thing to obsess over

    Timestamps:
    • 00:00 Introduction to Kathy and her community support role
    • 01:52 Kathy's health challenges before starting the blood sugar reset
    • 03:57 Her first experience with the blood sugar reset and initial results
    • 07:54 Transformations in health and autoimmune remission
    • 12:02 The importance of small steps and consistency
    • 16:07 The ongoing nature of health journeys and mindset shifts
    • 19:59 Joy and fun in food and meal planning
    • 25:02 Community, support, and Kathy’s leadership role
    • 29:50 Advice for beginners and overcoming overwhelm
    • 34:50 The power of self-love and resilience
    • 39:58 Celebrating progress and embracing life’s possibilities
    • 45:00 Closing thoughts and gratitude

    Resources & Links:+ Watch the full episode on YouTube+ Sign up for the Fall Blood Sugar Reset + Join The Being Collective+ Brigid’s Website+ Brigid’s InstagramEnjoyed this episode? Leave a rating and review, and hit follow or subscribe so you never miss a new episode. Here’s to using food as medicine, taking ownership of your health, and feeling your absolute best.
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    47 min
  • Ask Brigid: Your Top Inflammation Questions, Answered

    Ask Brigid: Your Top Inflammation Questions, Answered
    25 Aug 2026
    Could chronic inflammation be affecting your energy, brain fog, joint pain, blood sugar, or overall health without you even realizing it?In this episode of The BeingBrigid Show, Brigid answers listener questions about inflammation—what it is, how to test for it, how to know whether it’s improving, and some of the most meaningful ways to support an anti-inflammatory lifestyle. She also explores the connection between chronic inflammation, blood sugar, insulin resistance, gut health, hormones, and more.What You’ll Learn In This Episode:
    • How inflammation can shift from a helpful part of healing to chronic inflammation
    • Five markers Brigid recommends considering when testing for inflammation
    • Why HS-CRP may be helpful for tracking inflammation over time
    • How omega-3s, omega-6s, vitamin D, and homocysteine may fit into the bigger picture
    • The connection between blood sugar, insulin resistance, and inflammation
    • How to explain inflammation to teenagers and help them connect symptoms with their health
    • Why tracking symptoms can be just as important as looking at lab values
    • Two foundational lifestyle areas Brigid recommends focusing on to reduce inflammation
    • How body composition and waist circumference can provide additional insight beyond the number on the scale
    • The role of nutrition, exercise, sleep, stress, and consistency in supporting long-term health

    Timestamps:
    • 00:00 Introduction to inflammation and episode overview
    • 01:23 Top methods to test for inflammation
    • 04:44 Key lab markers: HSCRP, homocysteine, omega-3, vitamin D
    • 07:02 Helping teenagers understand inflammation
    • 15:00 When does inflammation become chronic?
    • 16:56 Using symptoms and labs to track inflammation
    • 20:42 Frequency of testing and monitoring progress
    • 28:26 Inflammation, blood sugar, and metabolic health
    • 32:43 Impact of alcohol on inflammation and recovery

    Chronic inflammation can feel like an overwhelming topic, but understanding your symptoms, tracking relevant lab markers with a qualified practitioner, and focusing on consistent nutrition and movement can help you better understand what may be happening beneath the surface.Resources & Links:+ Watch the full episode on YouTube+ Join The Being Collective+ Brigid’s Website+ Brigid’s InstagramIf this episode was helpful, please consider leaving a rating and review, sharing it with a friend, and following The BeingBrigid Show so you never miss an episode.
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    37 min