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Your hormones are a symphony—cortisol, insulin, thyroid hormones, and your sex hormones (estrogen, progesterone, testosterone) each play a part. When the foundation (stress and blood sugar) is off, everything from PMS, perimenopause, fertility, Hashimoto’s, and post-menopause symptoms can flare. In this episode, Registered Dietitian Brigid Titgemeier explains the Hormone Pyramid and how functional nutrition + lifestyle (sleep, movement, stress reduction, low-toxin living) create real, measurable change in women’s health, energy, and body composition.

What You’ll Learn In This Episode:

• The Hormone Pyramid & why starting with cortisol and insulin works
  
• Blood sugar balance, insulin resistance, and links to PCOS and cravings
  
• How to think about HRT alongside Food is Medicine basics
  
• Thyroid dysfunction (TSH vs full thyroid panel) and postpartum shifts
  
• A practical eating pattern for anti-inflammatory support & steady energy
  
• The stress trap: under-eating, low carb at the wrong time, caffeine, and sleep debt
  
• The role of endocrine disruptors (BPA, phthalates, PFAS) in hormone symptoms
  
• Simple, high-impact swaps for a lower-toxin home

Timestamps:

00:03 – Intro: Brigid’s mission, why hormones matter for women’s health
02:22 – Monthly cycle ebbs/flows & common PMS symptoms
04:46 – Real-life hormone timeline: fertility ? postpartum ? perimenopause ? menopause
07:03 – HRT: benefits, myths & why it’s not the whole answer
11:44 – The Hormone Pyramid: cortisol & insulin ? thyroid ? sex hormones
14:06 – Cortisol: stress pattern, symptoms, and real-world story
18:37 – Insulin, blood sugar, PCOS & inflammation
21:04 – Thyroid (T3/T4, antibodies) & why TSH alone misses issues
23:29 – Sex hormones: estrogen, progesterone, testosterone
28:00 – The “basics” that move the needle: nutrition, sleep, stress, movement
30:14 – Nutrient repletion (prenatal/postpartum, B vitamins, magnesium, choline)
34:46 – Stress load, stimulants (alcohol, caffeine, sugar) & balance
37:01 – Endocrine disruptors 101 + practical swaps
44:01 – Recap & next steps

Starting at the Base of The Hormone Pyramid: Cortisol & Insulin

Chronic stress, under-eating, too much HIIT, sleep loss, and high caffeine push cortisol up—driving anxiety, insomnia, irregular cycles, and insulin resistance. Meanwhile, erratic blood sugar and ultra-processed foods can spike insulin, intensify cravings, and worsen PCOS features. Stabilizing meals (protein + fiber + healthy fats), adequate calories, and consistent sleep help reset the base for better hormone health.

Thyroid: The Metabolic Middle

Your thyroid affects energy, temperature regulation, hair/skin, mood, and body composition. Postpartum shifts and Hashimoto’s are common yet under-identified when only TSH is tested. Ask about a full thyroid panel (free T4, free T3, reverse T3, TPO/Tg antibodies) if you have fatigue, brain fog, hair changes, or stubborn weight.

Sex Hormones: The Top of the Pyramid

Estrogen, progesterone, and testosterone influence sleep, libido, bone/brain/heart health, and cycle regularity. For perimenopause and post-menopause, HRT can be transformative when appropriately timed—and it works best on top of a stable foundation: balanced blood sugar, managed stress, nutrient sufficiency, and regular movement.

Eat for Stable Blood Sugar & Lower Inflammation

Build most meals with quality protein, colorful plants (fiber + polyphenols), healthy fats, and slow carbs. Consider a CGM (continuous glucose monitor) for short-term feedback, especially if you have pre-diabetes, diabetic risk, or persistent energy crashes. A mostly anti-inflammatory diet plus targeted supplementation (guided by testing) supports root cause healing and consistent energy.

Lower Your Daily Stress Load

Match workout intensity to recovery, fuel adequately (especially around your cycle), and right-size caffeine. Protect sleep. These simple inputs pay off in mood, cravings, and thyroid and sex hormone balance.

Reduce Endocrine Disruptors (High-Impact Swaps)

• Ditch plastics for glass or stainless; avoid heating food in plastic
  
• Reverse osmosis filtration for drinking/cooking water
  
• Fragrance-free personal care, laundry, and cleaning products
  
• Choose organic when possible to reduce pesticide exposure
  

Next Steps & Links

Ready for personalized nutrition coaching, accountability, and consistency to support women’s nutrition, gut health, and hormone balance across life stages? Share this episode with a friend and leave a review to help more women access functional medicine strategies.

+ Brigid’s Instagram

+ Listen on Apple 

+ Listen on Spotify 

+ Watch the full episode on YouTube