That is the transcript of an interview hosted on Ruth’s Really feel Higher. Dwell Free. podcast.
Ruth Soukup: How a lot do you actually take into consideration ageing and what it means to your physique and significantly to your hormones? I feel so usually we take it with no consideration that we’re getting older, however we don’t all the time notice simply how a lot we will really do to make this midlife part somewhat simpler, more healthy, and extra snug as we undergo the inevitable modifications that include perimenopause and menopause.
However there really is quite a bit we will do, not simply to enhance our high quality of life proper now, however to maintain our our bodies sturdy and wholesome for the following a number of many years. And that’s precisely what we’ll be speaking about at the moment with our particular visitor, hormone knowledgeable Nikki Williams.
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Hey there, and welcome again to the texture higher, reside free podcast. For these of you who don’t know me, my identify is Ruth Soukup and I’m the founding father of Thinlicious and the creator of the skinny tailored system, in addition to the New York instances bestselling creator of seven books. And at the moment we’re going to be chatting with Nikki Williams, who’s an award successful nutritionist, creator, speaker, and lady’s well being knowledgeable specializing in hormone steadiness and menopause for ladies over 50.
She is devoted to serving to ladies reclaim their hormonal well being and unlock a life stuffed with vitality and pleasure by way of her podcast, completely happy hormones for all times. And at the moment she’s sharing some wonderful recommendation for how you can age extra gracefully and vibrantly by way of defending your hormones. She has a lot unbelievable knowledge to share, and so, with out additional ado, I’m so excited to have the ability to introduce you to at the moment’s interview visitor, Nikki Williams.
Nikki, thanks a lot for being right here at the moment. I’m so excited to speak to you. Thanks a lot, Ruth. I’m actually excited to be right here. So why don’t we simply begin by listening to somewhat bit about you, who you might be, what you do and the way you bought to be doing what you at the moment are.
Nicki Williams: Good. Yeah. So I’m a professional nutritionist.
I’m a hormone knowledgeable. Um, however I wasn’t all the time that, clearly there’s all the time a change story, however in my early forties, I used to be working in a really accountable company job, um, for an airline, uh, Virgin Atlantic, you may’ve heard of them. And I had an enormous staff, a really accountable job. And I had two younger youngsters at residence.
They had been round like six and eight, one thing like that. And, um, I used to be in my early forties and I, I had all the time been capable of handle stress and sort of juggle all of the plates that we’re given, however I used to be actually struggling, beginning to battle with exhaustion, mind fog. I used to be lacking, forgetting folks’s names and what I used to be doing at work.
Um, simply usually actually unhealthy moods, actually irritable and snappy with my household. And I used to be placing weight on round my stomach space, which I had all the time been capable of handle earlier than and I simply couldn’t shift it. And I felt like life was only a huge battle. It was only a to do checklist each day. I wasn’t feeling any pleasure.
I wasn’t feeling the enjoyment from my youngsters that I, , actually was determined to be a superb mother. And I didn’t really feel like that in any respect. So I went to my physician and, , I’ve heard this story so many instances. I’m positive you’ve sat my, uh, very temporary appointment, advised him all my signs. And he simply handed me a prescription that mentioned Prozac.
And this was, um, 15 years in the past. So I assume that was the Fashionable antidepressant of the day. I knew what it was, however I didn’t know a lot else. Um, I knew what it was, however I actually instinctively felt that it wasn’t that. Trigger I mentioned to the physician, look, I don’t have it in my household. I don’t, um, I’ve by no means had it earlier than.
I don’t assume it’s that I don’t, I don’t know what it’s, however it’s not that. And he mentioned, no, no, no, it’ll, it’ll assist you. It’ll make you’re feeling higher. So I went away considering this may’t be it. What’s happening now? Fortunately. My dad is a hormone physician. Now I didn’t actually know what that was again within the day. So I didn’t have any clue about my well being or hormones.
I simply didn’t know what something about something. So I rang him up and I mentioned, dad, , I don’t know that is something to do with hormones, in all probability not, however , that is what’s happening. And my physician needs to place me on this. And he mentioned, no, no, no, you’re 42. It’ll be perimenopause. And I went. What you mentioned, what dad telling you this, that
Ruth Soukup: is most girls
Nicki Williams: wouldn’t have their dads telling them and I actually am so grateful for that.
I actually am. Trigger I don’t know the place I’d be now. If it wasn’t for him saying that to me, that was like my thoughts blowing second as a result of I didn’t know what that meant both. So that you grew up your entire life, having no thought what the heck he did. No thought. I simply knew he was a health care provider, however , hormones, what are they, ?
Yeah, that’s so humorous. However I mentioned to him, what on earth is that? 15 years in the past, that phrase simply wasn’t bandied round. We didn’t know what perimenopause was. Clearly we do now and it’s a lot, there’s rather more consciousness. Again then, I simply heard the phrase menopause and I assumed, how? Whoa, whoa, whoa. I’ve nonetheless acquired a interval.
I’m not previous. I’m not grey. I’m, , I’m nowhere close to that. So it may well’t be something to do with that. So anyway. What occurred was he then defined to me what peri was, um, , all of the signs, what was occurring to my hormones as I used to be going by way of my forties and gave me the training that I by no means acquired in school or wherever else about my very own physique and what was occurring to it.
I used to be completely thoughts blown. I used to be like, How on earth do I not know this? What? That is such a significant life transition. For 50
Ruth Soukup: % of the inhabitants. Why don’t we
Nicki Williams: learn about it? So it’s like, I couldn’t consider it. It’s insane. So I mentioned to him, uh, so what, what are you saying to me? What do I have to do? I’m not, , do I would like medicine or what?
He goes, no, no, no. All you want to do Is make a number of tweaks. So are you taking care of your hormones? And I’m like, ah, I don’t know. I don’t even know what hormones are. Are you taking care of them? What are you doing? , how’s it, how’s your, what’s your life-style, train, stress, sleep, blah, blah, blah, eating regimen, all of that dietary supplements.
And, um, what he, what he taught me was how you can actually nourish the hormones as a result of I clearly hadn’t been doing that. And only a few tweaks in all of these areas. And some weeks later, I felt so significantly better. I had extra power. My mind targeted. I’m
Ruth Soukup: in love together with your dad proper now. Like Yeah. Yeah. I wish to go give him a hug.
Like, how wonderful is that?
Nicki Williams: Are you aware what? I’m so, so completely happy that he was round and I had an entire newfound respect for him. I, , now, now I knew what he did and the way he helped ladies. I, I’m simply, yeah, I used to be so, uh, in awe, I feel. So I took his recommendation clearly, however I additionally acquired examined as a result of I sort of am very logical particular person.
I didn’t know if he was proper or not. I, , I’m somewhat bit cynical like that. So I did do the check. And located that the majority of my hormones had been just about on the ground and I used to be actually shocked, significantly cortisol, really, which is basically fascinating as a result of I’ve primarily based loads of my work on cortisol since, as a result of I didn’t really feel like I used to be a stressy sort of particular person, however, however clearly my life-style was, was telling me in a different way and having a special impact on my physique.
Trigger once I checked out these outcomes, I used to be like, Oh, okay. I have to do one thing about this as a result of that is sort of critical. So, um, plenty of testing after which, um, placing these, these, these issues in place. And I simply went down this type of rabbit gap as a result of I used to be fascinated. I used to be equally fascinated, but additionally fairly indignant that, , we didn’t know these things.
And it wasn’t rocket science. , we simply wanted to know. Tips on how to take care of our hormones higher in order that then we might be ready for the perimenopause after which get, , past, past that, um, we, we’d be in a significantly better place than most girls are going by way of that transition. So, um, angrily equally indignant and equally fascinated.
I ended up giving up my company job as a result of I acquired so, so caught into the, um, the, the science and the hormones and all of that stuff that I went again to school and studied for the following 4 years, diet, hormones. After which I based my firm, completely happy hormones for all times in 2014. So it’s, we’ve been doing this for 10 years now.
Wow. And , educating. Actually
Ruth Soukup: modified your total life. Completely.
Nicki Williams: Yeah.
Ruth Soukup: Completely
Nicki Williams: modified. Yeah. My dad continues to be working. He’s 81 and he’s nonetheless seeing his sufferers.
Ruth Soukup: I really like your dad. I really like your dad. Like he can by no means cease as a result of we’d like. Folks like him to avoid wasting, to avoid wasting ladies. Though now it sounds prefer it runs within the household since you’re taking on.
Nicki Williams: That’s what I feel, , I all the time, my, I come from an entire lengthy line of docs and nurses in my household going again many years. So, um, I rebelled as an adolescent and mentioned, I don’t wish to do this. I’m going to be the one to interrupt the mildew. I’m going to go and do. Languages and did all of that stuff and ended up in a company job that I wasn’t actually loving.
I wasn’t fulfilled. So it’s a humorous means that sort of life sort of spins you again round and you find yourself doing not, not medical, however , one thing to assist ladies undergo. Yeah.
Ruth Soukup: Um, yeah. So that you assist ladies with hormones,
Nicki Williams: hormone balancing, however what you, as a lot as anybody is aware of that hormones I’ve linked to the whole lot, uh, intestine well being and, , um, irritation and mind well being and all of it.
So. Sure. Um, the, the, significantly the perimenopause and the postmenopausal phases the place these issues begin to change. And that’s the place we will actually step in and provides ladies the instruments that they should sort of actually steadiness these hormones, but additionally cut back irritation, enhance their intestine well being, all of that stuff.
Trigger it’s all linked. It might, and it’s very totally different for each single lady. Each as soon as in a
Ruth Soukup: whereas. So what do you see, like, since you’ve been doing this for 10 years now, like, what do you see because the factor that’s like. If I may simply inform each lady this one factor, as a result of they by no means realize it and it all the time blows their thoughts, like, what would it not be?
Nicki Williams: Oh gosh, um, I can’t pin it down to 1. I advised you I used to be going to tug questions out of left discipline. No, no. I’ll let you know what, the one factor that’s, that shocked me essentially the most in my work, as a result of I first. However clearly I educated in diet. So for me, it was all the time eating regimen, eating regimen, eating regimen, however type your eating regimen out. And, , you’re largely there, however really after 10 years in clinic, what I’ve seen makes the most important impression is your stress ranges.
And I do know that that’s, , everyone knows that stress has an impression on us on each a part of our lives and our well being, however it’s not till you see all the ladies going by way of this, the perimenopausal stage that you simply notice. That really stress us such a huge impact that I’d say it’s the primary determinator of how properly you’ll undergo menopause and past.
Wow. Yeah. I’ve by no means heard
Ruth Soukup: anyone say that earlier than. So, and I speak about these things each day. Um, however so I’ve loads of, I’ve loads of observe up questions on this. So, I imply, we reside in such a disturbing world, proper? Like the whole lot about our world is disturbing and clearly you’re within the UK. I’m in the USA and we’re in election season.
So it’s like, like stress is a brilliant excessive and. The whole lot’s occurring. And, and so like, how do you, how, how do you do, like that’s the, that I feel I’ve actually struggled with that, proper. As a, as a mother, as a enterprise proprietor, all these items that I’ve acquired happening on a regular basis. Like, I do know I gotta maintain my stress ranges low, however I really feel like then I get wired about my stress ranges.
Yeah. And so how do you really decrease your cortisol? Like how do you, how do you handle that facet of issues? Okay. Very first thing is to not get pressured about it. .
Nicki Williams: It’s actually onerous to emphasize about. Um, yeah, we have to perceive how vital it’s with out going into obsessive stress mode, as a result of if we as ladies, and I’ve seen this occur quite a bit within the final 10 years as properly with purchasers is that, , we, we get, we will get a bit obsessed about our well being.
, the strolling properly, they referred to as it, no matter you wish to name it. Uh, we don’t wish to get to that stage trigger that’s simply including the stress. We don’t wish to be pressured about being wholesome and being properly, however we additionally have to take duty and likewise simply be sure that we we’ve acquired a steadiness of some type.
So I’m not going to say go and meditate for an hour each day. As a result of that may stress nearly all of ladies out. Proper. Yeah. So, however I’ll say that you simply do have to take a while for your self and hopefully that’s not a stress. It’s really a pleasant factor. So having some instances your self and I, , it’s onerous to place a quantity on it, but when you will get 15 to twenty minutes, should you’re actually pushed, that may do it, that may change off that stress response for a small a part of your day and assist to steadiness and enhance your resilience.
For the remainder of the day and that’s been studied and there’s proof. Simply quarter-hour. Clearly, the extra you do, the extra helpful it’s. However should you’re tight on time. Getting up quarter-hour earlier than your youngsters or quarter-hour earlier than you want to, or taking quarter-hour at lunchtime. I do know that’s actually onerous as properly generally, however going out lunchtime, who takes the lunch?
However, , taking your lunch for a begin. After which, , possibly a stroll in nature for quarter-hour, and even simply placing some headphones in and listening to some good music. Simply sitting nonetheless and never studying your emails whereas consuming your lunch, that sort of factor. After which possibly at evening time, simply earlier than you go to mattress, you may wish to use it as a part of your de stressing, wind down routine, as a result of loads of us do.
battle with sleep as properly. In order that’s going to have a double whammy impact. Um, however taking that point is, is extremely vital. And also you, what we do as ladies is we, we sacrifice that point as a result of we like to ensure everyone else is completely happy aside from us. So we’re, we’re taking care of different folks. We’re operating our companies.
We’re doing work. We’re, we’re doing the whole lot besides that factor that we actually have to do, which is take care of ourselves. And the extra we do the opposite stuff. The extra probably we’re to go and burn out, and that’s going to be no good for anyone, for our revenue, for our companies, for our households, for something.
So we actually must give attention to this as a result of loads of ladies are burning out. And there’s plenty of causes for that, um, that I, we may do an entire nother podcast on. However, um, if we will get preventative now, that is, that is the time to do it. And should you’re pre, For those who’re coming as much as perimenopause, that is massively vital as a result of it’s going to have an effect on the way you undergo perimenopause.
For those who’re in perimenopause already, then that is going to massively enhance your signs. So 15 to twenty minutes a day. Now you don’t must meditate, though that’s. Superb. If you will get into it. Um, but when not, you’ll be able to go for a stroll in nature. You may learn a guide has been proven to decrease cortisol so long as it’s not too disturbing.
I don’t wish to learn scary one, , a pleasant guide that you simply’re having fun with positively works. Uh, strolling, um, listening to music, doing one thing you like. And that might be simply merely, , having a dance round your kitchen, gardening, no matter your passion is, , doing somewhat bit. But when not, it’s simply sitting nonetheless for 15, 20 minutes.
Now I do know loads of ladies battle with that. Um, that’s disturbing. I get antsy. Yeah, you do. That’s it. You are able to do. And there’s loads of guilt and disgrace related to it too. For those who’re not being productive. Wow. , what are you doing? Are you, are you being lazy? What’s improper with you? , why aren’t you contributing?
Busy, , I’m placing my fingers in right here for the podcast, however busy, the busy badge is a, is a, it’s such
Ruth Soukup: a badge of honor. I do know it’s onerous. It’s like an addictive, like onerous to interrupt that, like needing to be busy and productive on a regular basis. So, however you’re saying that like, this instantly impacts how properly you undergo perimonopause.
After which I’d assume, trigger you’ve been doing loads of work on ageing just lately. So how does that have an effect on even like how we age is, and the way does, how does perimenopause have an effect on
Nicki Williams: how we age? Vastly really, as a result of we’re, sadly, menopause makes us extra vulnerable to issues, uh, , extra critical situations as we age.
So it’s much more vital to get by way of as soon as we by way of menopause to, to actually take care of ourselves correctly. Um, and that’s what actually I get into within the guide is, is to actually have a look at every of these areas. Trigger it’s, , if, It’s all about your hormones in your 40s. It’s just about, , get these balanced and also you’re going to really feel okay ish, , except there’s one thing else happening.
However , hormones are actually ruling the race since you’re on that curler coaster by way of peri. However when you’re by way of menopause and out the opposite facet, there’s an entire totally different panorama ready for you. Your hormones might need settled. However then there’s all these different issues happening, like irritation and, um, oxidation and usually all these ageing pathways that, uh, we now have to then pay attention to.
We don’t must know an excessive amount of about them intimately, however we do know we do have to know how you can reverse a few of these issues. Um, and actually take care of our genetic expression. And what I imply by that’s that Genes solely really dictate 10 to twenty % of how properly you’re going to age and the way lengthy you’re going to reside, proper?
Actually? We’ve acquired a large alternative that 80 to 90 % is all the way down to us and our eating regimen, life-style, and the way we, how, and our emotional well being. So,
Ruth Soukup: so let’s, if we put a timeline right here, proper? Like, so, trigger our listeners are forties, fifties, sixties, largely. Um, so we put a timeline forties is whenever you’re actually targeted on simply getting your hormones as balanced as doable.
Get your stress ranges down, work in your cortisol. And, and we speak quite a bit about hormones on this podcast, proper? And we speak about how you can, like what to eat to steadiness your hormones and all of these issues. So that you’re saying life-style. Hormone steadiness, and you then get to 50 ish and precise menopause occurs.
After which, so what’s the distinction? What’s this, what you wish to, I’d assume you wish to proceed all of the preliminary life-style work that you simply’re doing, however what should you didn’t do this? What should you’re simply beginning now in your fifties?
Nicki Williams: Oh, properly, , there’s by no means, it’s by no means too late to begin. In order that’s the, that’s the message you want to give throughout is that, , there’s by no means, it’s by no means too late.
You can begin proper now. Um, as a result of , Most of us, after we end our durations, across the common age of 52, it may be totally different for everybody. However should you, should you end your interval at 52, a life expectancy of a lady is mid 80s, now 83, 84, then there’s 30 odd years, probably, of your life to reside. Um, and also you need that to be the, in one of the best well being doable.
As a result of lifespan is a special factor to well being span, ? So life expectancy is, is, is totally different. extending. Nevertheless, well being span isn’t proper. So we’re nonetheless on the identical stage. We had been 100 odd years in the past the place 50 % of us will reside ill.
Ruth Soukup: And so these 30 years find yourself being not prime quality.
Yeah.
Nicki Williams: Yeah. , you’re, , we don’t, none of us wish to be in, , find yourself in a care residence or being, having to being taken care of and the standard of life is basically low. , you, you converse to most individuals and so they’d wish to go earlier than that, , that earlier than that occurs. So it’s actually vital that we do that.
We begin now in midlife. To ensure these years are one of the best they will probably be. Not only for our well being, but additionally for our lives. As a result of this can be the primary time in your life that you simply’re free. Possibly the youngsters have left residence or possibly, um, , you’ve acquired, um, a job that’s extra secure otherwise you’ve, you’ve acquired some cash within the financial institution.
So you’ll be able to sort of begin to have a look at slowing down otherwise you’ve acquired totally different tasks, no matter. Um, it’s a time after we can really it’s a chance for us to remodel ourselves as a result of we’re sort of freed up from the month-to-month cycle. The whole lot calms down. We don’t have these sort of swings anymore.
And in addition we’re at a stage the place we’re wiser, we’re smarter, we’re extra skilled. expertise we’re extra resilient as a result of we’ve been by way of a lot. And we’ve acquired a lot commute to, to, um, uh, to, to present and, and, um, so what contribute to the communities and society. And we’re not, , we’re not only for the scrap heap and the society will let you know that, , older ladies, they’re ineffective.
They’re irrelevant. There are invisible even, and you might really feel that means, however there’s a lot alternative to not really feel that means. And to actually depart a mark on the world that you simply’re happy with. I
Ruth Soukup: 100% agree with that. Like, I, I really feel like that is like this golden second the place we now have a chance, proper?
If you will get these items beneath management in your life and with, with the life-style modifications that may really make you’re feeling good for a very very long time. Then impulsively you’re like, wow, my youngsters are grown. So I don’t have that to fret about it anymore. Just like the world is my oyster. I can do something I need.
And I feel if like extra ladies maintain a begin approaching life that means, prefer it’s like a revolution. It has the potential to be a revolution for this technology of ladies who’ve a lot to precisely what you mentioned, proper? A lot to supply. So, Going again then, like, what are the, what are the danger components and what are the principle issues that we have to be taking a look at, like sort of in that, in that age as we become old and, and what do we have to give attention to?
Nicki Williams: Yeah. So the principle ones for ladies are coronary heart well being. We have to take care of our coronary heart as a result of the danger of coronary heart illness is, is will get worse. Comparatively fairly excessive after menopause, we have to take care of our bones as a result of we’ve acquired a threat of osteoporosis, uh, and joints as a result of we wish to be extra cellular and we wish to have the ability to transfer round as we become old.
Um, we have to cut back irritation, which, which usually is the cornerstone of most ailments, , so, uh, we’ve acquired to be sure that we’re dwelling an anti-inflammatory eating regimen and life-style. And that, that stress piece comes into this as properly as a result of stress promotes irritation. Um, yeah, we have to be taking care of usually the whole lot.
Our pores and skin, our immune system, our mind, our mind is so, so vital as a result of clearly the danger of dementia and cognitive decline is tremendous excessive as properly. So, um, , these are the sort of key areas that we have to give attention to. Um, and it doesn’t take, , you don’t have to get into the science of it, significantly.
You simply have to know, uh, what in your eating regimen and life-style will assist these areas.
Um, and, and yeah, as a result of whenever you,
Ruth Soukup: whenever you point out all these issues, it’s, it nearly looks like overwhelming, like, Oh, properly, how am I presupposed to give attention to my coronary heart and my mind and, , and, and, and like, it’s all these items and my stress ranges and all these things, however it’s really not so many issues, proper.
Proper. As a result of this, as a result of. A couple of issues will assist all of these issues.
Nicki Williams: Oh, completely. Completely.
Ruth Soukup: Can we speak about that somewhat bit? Like, trigger you’ve a protocol for wholesome ageing.
Nicki Williams: Speak about that. It’s referred to as embrace really. And the explanation for that, I really need it to be a time frame, a transition the place we will, ladies can embrace it and actually not be, not be afraid of it as a result of there are some scary stats on the market.
We don’t wish to have a look at that. We wish to be embracing it and ensuring that we now have, we’re. As very important and as, as good and, and as switched on as doable, however we really feel good as properly. And we’re feeling fulfilled and it’s not, it’s not simply bodily well being that we have to work on. It’s emotional well being.
Trigger that has a large impression on the physique, which is why I’ve included it within the embrace protocol. So the E of embraces eat, and clearly that is all of the dietary stuff, which really, such as you say, comes from that, that. Heritmenopausal, taking care of your hormones naturally and all of that stuff. And it’s simply ensuring that your plate is an efficient one.
I’m not going to enter the meals as a result of everyone is aware of, ought to know sort of what we
Ruth Soukup: speak about all of the issues to eat and to not eat on a regular basis.
Nicki Williams: And I feel possibly a few modifications which may occur as you undergo your fifties that, , possibly you will get away inside your forties. So issues, there’s a few issues that you simply may have to tweak.
The primary one is alcohol. As a result of it’s so it may be so damaging to the mind and the intestine and it disrupts your blood sugar. So it’s going to have an effect on these statistics of these ailments. So we actually want to chop again or hand over should you can. Um, which is all the time what’s the
Ruth Soukup: age reduce off on that one?
I’m simply asking for a pal.
Nicki Williams: Yeah, me too. It was actually onerous for me to surrender that night glass of wine. I do know, I used to be, I used to be form of considering I’d hand over in my early fifties, however I’m 57. I nonetheless have my, um, purple wine and my gin and tonic, so I’m not there but, however I do. I’m so, so conscious of what it does to me now. So the minute it begins, , hitting my head, that’s it.
Like one glass or no matter it’s on that individual day. And I discover like additionally my. If I’ve had a very disturbing day, it’s worse. As an illustration, if I hadn’t slept correctly, it’s worse. So that you sort of have to simply take heed to your physique and work out what your limits are and actually, actually keep hydrated. I feel, , simply keep hydrated after which you’ll be able to have the odd.
Glass as a deal with, however, however sort of maintain it as a deal with somewhat than an on a regular basis. And I do know that’s tough to, and the opposite factor that we actually have to be very aware of as we undergo our fifties and past is carbohydrates. And I do know we speak quite a bit about that, however they’ve. Um, it’s very, very tough publish menopause to, to be, uh, to manage, to metabolize, um, these refined carbohydrates.
So we’ve acquired to stay to the advanced carbs as our carbs. Um, as a result of publish menopause, we simply don’t have that, that means to metabolize them very properly. So we simply can’t deal with them as properly. And we, we’re very vulnerable to insulin resistance and that results in irritation and all, all these different issues. So if we will have a greater relationship with our carbohydrates and our alcohol, um, and do all the opposite issues that we had been already doing, then, um, we’re going to have, uh, uh, a preventing probability of, um, a superb, wholesome physique and thoughts.
I really like that. In order that’s the E, proper? That
Ruth Soukup: was the E portion.
Nicki Williams: I’ll run by way of the others in a short time. So, Amy’s transfer. And motion each day, um, is, uh, extremely vital as we all know. So that’s nearly getting that routine that works for you. The three S’s, I name it. The sweat, the strengthen, and the stretch.
Get a sort of combination of these in your routine as a lot as you’ll be able to. Doesn’t, , do it to your stage, um, however do it, and likewise do it in order that, , You’re having fun with it somewhat than it’s a stress as a result of that’s one other factor and be disturbing is train. We wish to be doing issues that we love and if that’s once more dancing across the kitchen as a substitute of going to the fitness center, that’s all cool as properly.
Um, the B is steadiness your hormones as a result of we nonetheless must take care of these pesky hormones. Yeah. Um, so it’s this time, , as you become old, it’s about sure, cortisol that’s nonetheless enjoying a excessive impression function. So simply ensuring we’re nonetheless taking care of ourselves doing our each day change offs wherever doable, taking care of the thyroid as properly, as a result of that as we age, get sort of extra put on and tear and begins to sort of.
stutter somewhat bit. So this such an vital hormone thyroid that we have to actually be sure that it’s optimum and never simply sitting on the backside of the conventional vary whenever you get examined. And in addition should you can go non-public to get it examined correctly, as a result of I feel it’s the identical within the States, however right here.
Within the UK, we solely check the TSH and the T4 often, however it’s not the entire pathway. So we, we by no means actually know the way properly our thyroid is doing till we go and do it within the non-public sector. And people assessments are coming proper down now. So that they’re pretty reasonably priced now.
Ruth Soukup: Proper. So is there, is there something that you simply advocate particularly for thyroid well being?
That’s not synthroid?
Nicki Williams: Very nutrient reliant. So that you’ve acquired to get these vitamins in protein significantly. Oh, that’s the opposite factor within the eating regimen factor that we have to examine. begin upping our protein as a result of we’re dropping muscle in a short time. Um, however so thyroid loves protein. Um, it additionally loves selenium and some of those different nutritional vitamins and minerals.
So taking a sort of multi vitamin would in all probability, , be a superb choice for many people, um, by way of supporting your thyroid, um, but additionally train and stress administration. So key. Each of these have an effect on how properly your thyroid’s working. Uh, so yeah. And should you want medicine, , that’s advantageous. , simply get, get your self examined as a result of the very last thing you wish to do is undergo with an underactive thyroid.
It’s actually not good. You’ll be exhausted and also you’re by no means going to drop a few pounds with an underactive or excessive thyroid situation. Um, the following hormone is insulin. We’ve acquired to handle that. Um, as a result of, uh, that, uh, blood sugar administration is so vital. We’ve already talked somewhat bit about that, however ensuring that you simply’re Consuming loads of protein and wholesome fat and, uh, not.
Not being on that blood sugar curler coaster is an efficient factor. After which lastly, intercourse hormones. So these are the hormones we have to be balancing. Whether or not you’re on HRT or not, uh, otherwise you’re doing it naturally, simply, , getting examined or really feel, , ensuring you’re not struggling signs of that intercourse hormone imbalance.
As a result of they’re actually, actually vital. Estrogen is vital to your mind, to your bones, to your coronary heart. So we have to be sure that we’re both getting it naturally by way of phytoestrogens, plant like estrogens, by way of natural dietary supplements, or by way of medicine equivalent to HRT. I’m not towards any of these.
It’s all about what works for you and ensuring you make that proper alternative to your physique. Um, R is relaxation, relaxation sufficient. We’ve talked about, so plenty of several types of relaxation. I feel all of us give attention to, , simply sitting nonetheless, however , there’s bodily relaxation, sleep, ensuring you’re sleeping correctly, psychological relaxation, , taking that, ensuring your work life steadiness is there and also you’re not answering emails until midnight, um, spending time in pure magnificence, switching off screens and know-how.
That’s a large one. Every of those is such an enormous subject. Yeah, I do know. Social relaxation, emotional relaxation. These are all issues that, , we, we don’t essentially affiliate with stress, however they’re all there. So, um, however an enormous one is sleep and ensuring sleep is such an vital factor. I, I do know you have to speak quite a bit about that by way of weight administration, um, but additionally by way of normal well being, it’s, it’s so, so vital.
So, uh, breath work to respiratory correctly is a key. Um, Method that everybody can do and it’s free. So we will begin respiratory correctly as a result of we don’t do it. We shallow breathe quite a bit and that offers us, makes us, doesn’t get sufficient oxygen into our, into our mind and the vitamins begin to clog up as properly.
So breath work, extremely vital to your mind, to your stress, temper, sleep, all of that. Ought to we transfer on to A? I’m whizzing by way of this. That is the entire guide. Going quick. A is definitely um, about these of, it’s really for these of us who’re a bit geeked out with these things and love a little bit of a biohack should you like.
A is my biohack part. It’s for activating your protecting pathways. Now I talked somewhat bit about that. about these ageing pathways, the
autophagy, uh, oxidation, , these free radicals, senescence, all these items that occur as we become old, naturally within the physique, um, however there are methods that we will Sluggish them down, like, , telomeres as properly. I’m positive you’ve, you’ve heard of and irritation. So we will gradual these items down by way of sure, um, properly by way of what we’re doing already with our eating regimen and life-style and set, however sure dietary supplements and likewise sure therapies.
So, um, we’ve all heard of, , warmth remedy with saunas, um, that, uh, generates, , warmth shock proteins, which may really, um, enhance antioxidants and cut back irritation and cut back glycation, which is a sort of like a sticky protein course of, I name it, that, that, um, produces that, will increase irritation.
So, um, issues like having a sauna as soon as per week, if you will get that, should you can’t, then, , a sizzling bathtub with some warmth producing in there, that, that was very nice. After which chilly remedy, we’ve heard quite a bit about as properly, um, that produces chilly. Chilly shock proteins versus warmth shock proteins. And that does one thing very comparable, however it additionally helps your immune system as properly.
So should you don’t must go and sit in an ice bathtub, you’ll be able to simply put the bathe on chilly for a number of seconds. And that
Ruth Soukup: doesn’t work in Florida the place I reside chilly. There’s no such factor as a chilly bathe right here. Isn’t that loopy? As a result of the bottom is. That the water that comes by way of shouldn’t be chilly and it’s actually annoying.
And so I used to be simply really speaking to my husband about this yesterday. I’m like, I really need, uh, we’ve acquired to, trigger we now have this property that we purchased final yr. And so we now have six acres and many room. I’m like, we acquired to determine a spot to have a sauna. And an ice bathtub, like I’m, I’m prepared for it.
Trigger I maintain listening to about it and I can’t have chilly showers and I need chilly remedy.
Nicki Williams: You’re
Ruth Soukup: loopy.
Nicki Williams: I’d love that. I’ve acquired the tiniest backyard right here in close to London, so I’d don’t have room, but when I did, I’d positively be placing in a sauna and an ice bathtub. And I feel, , you will get them, , fairly cheaply nowadays.
Trigger everybody, , everybody’s into them. I do know, however in order that they’re not,
Ruth Soukup: they’re not, So that is the query, proper? Trigger I’m like, is that this identical to a fad that individuals are speaking about, however it’s going to be like finished. And everybody’s going to love, I don’t know why we had been so into that. It doesn’t do something.
So what does it really do?
Nicki Williams: So when your physique hits that chilly water, it goes into somewhat little bit of a stress response and that, however it’s a superb stress response. Um, and it produces these chilly shock proteins that I, that I talked about. Um, after which it principally helps your cells adapt to love a difficult situation.
So, um, however as a result of your, your physique is secure, then, , it, it, it realizes that it’s secure, however, and it will increase your resilience. So subsequent time you do it, you’re extra resilient. And what that does is that this helps your immune system. It actually helps to make you stronger. And now you must have a look at the experiments finished on Wim Hof, the breath, the ice man.
In order that, , they injected him with E. coli or one thing loopy like that. And he didn’t even blink. It wasn’t like a problem for him as a result of his immune system is so sturdy from all of the chilly publicity he’s had. So, , the stronger immune system, the extra probably we’re going to reside longer, principally.
So, and reside, reside higher too. We’re not going to get these, these continual ailments. And the opposite factor is mild remedy as properly. So purple mild remedy particularly has been it. somewhat little bit of controversy over that just lately as a result of it’s fairly pretty new um remedy by way of properly being after which there’s not large quantities of analysis on it but however it does appear to have some potential um With for that, that infrared power, however it sort of must go deep.
So among the cheaper sort of, we’ve seen all of the face masks and stuff to your pores and skin. A few of these aren’t going to penetrate deep. No, you
Ruth Soukup: wish to get a superb one. I’ve a superb one. And I do, I do sit in entrance of that. So no less than I’ve that.
Nicki Williams: You’ve acquired that
Ruth Soukup: already. That’s good. Obtained that already, however I nonetheless want the sauna and the ice bathtub.
Off
Nicki Williams: the field. Um, yeah. After which there’s the entire, , chapter I’ve acquired on dietary supplements and what, what we’d like and what we sort of wanna give attention to as a result of there’s, there’s an entire, it’s, it’s overwhelming isn’t it? All of the dietary supplements which are on the market. Sure. Um, so I attempt to make that somewhat bit less difficult to digest for everybody.
Good. After which C is the brand new, actually one which I don’t, that didn’t must give attention to in my 40s essentially as a result of this one is about connecting. So connecting, I’ve put C is join deeply as a result of as people, we have to join. Connection, not simply with different people, however with nature, with our meals, uh, with some sort of religious connection and with ourselves.
So every of these classes are simply as vital as one another. Um, after which what, what that does is that should you enhance that connection to those issues, you’re going to reside an extended, happier life since you’re going to be switching on. Really feel good hormones, endorphins, uh, serotonin, dopamine, oxytocin, and people hormones change on genes that promote longevity, proper?
So these emotional, actually
Ruth Soukup: it connecting makes you reside longer and, and simply, and makes your high quality of life so significantly better. Effectively, it makes you happier. And we don’t speak about this sufficient. Like no one talks about this sufficient after we’re on this world, particularly now with social media and the whole lot’s on-line and the connection is simply lacking.
I really feel
Nicki Williams: extra disconnected now than we ever have been. And it’s acquired worse since clearly the COVID and the pandemic, we’ve withdrawn much more in a, what they name a pal’s recession the place we haven’t. , decrease social health, all of these issues are being, these phrases are being bandied about, however all of them have an effect on how our physiology and the way wholesome we’re and completely happy we’re, clearly.
Um, however they do have an effect on how lengthy we reside. And there’s been tons and many research on, on that. Um, even, even a optimistic outlook on ageing for ladies, proper? This can be a huge factor. We’re advised by society that, , ageing shouldn’t be good. Uh, we’re, we’re, we’re not wished as an older lady. We don’t, , we, we, we now have to dye our hair.
We now have to, uh, look youthful than we’re, all of that stuff. And that has, um, that clearly has an impression on how we really feel about ourselves, how we speak to ourselves. I don’t, you solely must look within the mirror and also you’ll, you’ll spot each single flaw earlier than you even, , Take into consideration all the good things.
Proper. So we’re speaking to ourselves. We’re in a very detrimental means. Um, and society’s backing that up. Proper. So we’ve acquired this. double factor happening. So it doesn’t make us really feel nice, but when we now have a optimistic outlook on ageing, it may well cut back that. It could actually enhance our lifespan by eight years. The research say it’s extremely vital.
So the speak, the self speak so, so vital, reframing our ideas in order that they’re extra optimistic. And I do know that’s simple to say, however there’s tons and many therapies and methods that may assist you do this. Meditation included. Um, however it’s going to get me to meditate but. Aren’t you all of the containers, however, um, yeah, however you’ll be able to nonetheless do it with out meditating, , affirmation, issues like that, however actually eager about, that is the place the self connection is available in and actually eager about how we really feel about ourselves.
And this can be a actually good time. For those who’ve acquired somewhat bit extra time to. Take into consideration your self and what you need for the following 30 years. That is the time to try this work, to dive a bit deeper and have a look at, okay, what have I finished for the final 50 years? Has it stuffed me with pleasure? Uh, do I, how do I match extra pleasure into my life going ahead and extra function?
And, and. Make my life really feel extra significant, um, as a result of loads of ladies are lacking that, that reference to that. Yeah. So all of these items, I do know that they’re, they’re tough to, um, to have solutions to and so they’re simply assume they’re simply there. I’ve put all of them in to actually begin you eager about these items as a result of they’re vital after we wish to have a look at wholesome ageing.
Ruth Soukup: Yeah.
Nicki Williams: Okay. So final one is all about your intestine, liver and your immune system. It’s referred to as E for get rid of and defend about your intestine well being, your, your liver well being, lowering these toxins as a lot as doable and boosting your immune system as a result of they’re all in the identical place and so they’re all tremendous vital to how lengthy we reside.
Ruth Soukup: Yeah. Wow. Okay. So I really feel like there’s quite a bit we may maintain speaking about eternally, however we’re out of time. So why don’t you inform us the place we will discover you on-line, how we will get your guide, inform us the identify of the guide. I don’t know if we mentioned that and inform us all of the issues.
Nicki Williams: There’s one guide that I, for, should you’re in perimenopause, you wish to get, it’s not you, it’s your hormones.
And that’s the first guide that I wrote once I was round mid forties. In any case this craziness. So that may get you thru your forties. And it’s all about your 54 hormones and how you can steadiness them. And the most recent guide known as life after menopause. And this one is all about your embrace protocol and how you can reside, uh, how you can embrace your subsequent chapter with a wholesome physique and thoughts and spirit.
Ruth Soukup: I find it irresistible. I find it irresistible. And we’ll after all put the hyperlinks to each of these within the present notes. So should you’re listening to this and also you overlook what they’re referred to as, simply go to the present notes and also you’ll have the ability to discover that Nikki. Thanks a lot for being right here at the moment. This was wonderful and so insightful, and I simply actually recognize you sharing all of your information.
Thanks a lot, Ruth. It’s been enjoyable. All proper, guys, that about does it for this episode. Do not forget that you will discover the hyperlink to each of Nikki’s books within the present notes together with the hyperlink to her podcast if you wish to take heed to extra. And if another person who may profit from the whole lot we talked about at the moment, please remember to ship it their means.
Then remember to subscribe to the podcast to be seen, notified of future episodes. And I’ll see you again right here for one more new episode very quickly.
