What every woman needs to know about hormones and nutrition during perimenopause, menopause, and beyond!

In this episode of The BeingBrigid Show, Brigid Titgemeier dives deep into one of the most critical — yet often overlooked — transitions in women’s health: perimenopause and menopause. Using insights from a recent FDA roundtable with leading OB-GYNs, urologists, and other physicians, she breaks down the misconceptions about hormone replacement therapy (HRT), highlights life-changing research, and connects the dots between hormonal shifts, nutrition, and long-term health.

From bone density and brain health to cardiovascular risk and the gut microbiome, this conversation blends medical insights with Brigid’s decade of experience helping thousands of women through functional medicine nutrition strategies. Whether you’re in your 30s thinking proactively, in the thick of symptoms, or post-menopause and looking to optimize your health, this episode offers the tools and encouragement you need.

What You’ll Learn:

• Why decades of fear around hormone replacement therapy are being challenged — and what new research reveals.
• The link between the menopause transition and higher risks for Alzheimer’s disease, osteoporosis, and cardiovascular disease.
• How nutrition and lifestyle changes can support bone density, hormone balance, and metabolic health.
• The role of sleep, stress management, and reducing environmental toxins in women’s nutrition and hormone health.
• Why gut health is deeply connected to estrogen levels and menopause symptoms.
• How to take a proactive, functional medicine approach to healthy aging.

Timestamps:

[00:08] — Why perimenopause and menopause are critical stages in women’s health and why they deserve more attention.

[02:19] — Breaking down the flawed 2002 Women’s Health Initiative study and its impact on hormone therapy misconceptions.

[07:07] — How menopause impacts brain health and the role of HRT in reducing Alzheimer’s and dementia risk.

[08:31] — The shocking bone density loss that occurs in the 5–7 years around perimenopause — and how to protect yourself.

[12:42] — When perimenopause really starts and why most doctors get little to no menopause education.

[16:26] — Environmental toxins as hormone disruptors — and how to reduce exposure.

[18:24] — New research on nutrition interventions for menopause-related mood, metabolic, and cardiovascular health.

[21:01] — The power of fiber, gut microbiome diversity, and short-chain fatty acids for hormone health.

[29:49] — The holistic approach: combining HRT, nutrition, and lifestyle changes for optimal women’s health.

[33:19] — Final message: Women don’t have to accept being dismissed — you can and should advocate for your health.

Resources & Links: 

Join Our Next Blood Sugar Reset for FREE — Leave a review on Apple or Spotify, screenshot it, and upload it here: beingbrigid.com/review

Watch the full episode on YouTube here:

Connect with Brigid: Website | Instagram