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 notably to your hormones? I feel so usually we take it as a right that we’re getting older, however we don’t all the time notice simply how a lot we are able to truly do to make this midlife section slightly simpler, more healthy, and extra comfy as we undergo the inevitable adjustments that include perimenopause and menopause.
However there truly is quite a bit we are able to do, not simply to enhance our high quality of life proper now, however to maintain our our bodies robust and wholesome for the subsequent a number of a long time. And that’s precisely what we’ll be speaking about in the present day with our particular visitor, hormone professional Nikki Williams.
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Hey there, and welcome again to the texture higher, stay 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 occasions bestselling writer of seven books. And in the present day we’re going to be chatting with Nikki Williams, who’s an award profitable nutritionist, writer, speaker, and girl’s well being professional specializing in hormone stability and menopause for ladies over 50.
She is devoted to serving to ladies reclaim their hormonal well being and unlock a life full of vitality and pleasure by her podcast, pleased hormones for all times. And in the present day she’s sharing some wonderful recommendation for the best way to age extra gracefully and vibrantly by defending your hormones. She has a lot unimaginable knowledge to share, and so, with out additional ado, I’m so excited to have the ability to introduce you to in the present day’s interview visitor, Nikki Williams.
Nikki, thanks a lot for being right here in the present day. 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 slightly bit about you, who you’re, what you do and the way you bought to be doing what you are actually.
Nicki Williams: Sensible. Yeah. So I’m a certified nutritionist.
I’m a hormone professional. 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 a giant workforce, a really accountable job. And I had two younger children at residence.
They have 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 wrestle with exhaustion, mind fog. I used to be lacking, forgetting individuals’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 large wrestle. It was only a to do record day by day. I wasn’t feeling any pleasure.
I wasn’t feeling the enjoyment from my children that I, you realize, actually was determined to be mother. And I didn’t really feel like that in any respect. So I went to my physician and, you realize, I’ve heard this story so many occasions. I’m certain you’ve gotten sat my, uh, very transient appointment, informed him all my signs. And he simply handed me a prescription that stated Prozac.
And this was, um, 15 years in the past. So I assume that was the Stylish 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 stated 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 suppose it’s that I don’t, I don’t know what it’s, but it surely’s not that. And he stated, no, no, no, it’ll, it’ll assist you. It’ll make you are feeling higher. So I went away considering this could’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 stated, dad, you realize, I don’t know that is something to do with hormones, most likely not, however you realize, that is what’s happening. And my physician needs to place me on this. And he stated, no, no, no, you’re 42. It’ll be perimenopause. And I went. What you stated, what dad telling you this, that
Ruth Soukup: is most girls
Nicki Williams: would not 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 physician, however you realize, hormones, what are they, you realize?
Yeah, that’s so humorous. However I stated 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 way more consciousness. Again then, I simply heard the phrase menopause and I believed, how? Whoa, whoa, whoa. I’ve nonetheless bought a interval.
I’m not outdated. I’m not grey. I’m, you realize, I’m nowhere close to that. So it may’t be something to do with that. So anyway. What occurred was he then defined to me what peri was, um, you realize, all of the signs, what was occurring to my hormones as I used to be going by my forties and gave me the training that I by no means bought in school or anyplace 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 serious 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 stated to him, uh, so what, what are you saying to me? What do I have to do? I’m not, you realize, do I would like remedy or what?
He goes, no, no, no. All you might 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? You understand, how’s it, how’s your, what’s your life-style, train, stress, sleep, blah, blah, blah, weight-reduction plan, all of that dietary supplements.
And, um, what he, what he taught me was the best way to actually nourish the hormones as a result of I clearly hadn’t been doing that. And just some tweaks in all of these areas. And some weeks later, I felt so a lot better. I had extra vitality. My mind centered. 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: Have you learnt what? I’m so, so pleased that he was round and I had an entire newfound respect for him. I, you realize, 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 bought examined as a result of I sort of am very logical individual.
I didn’t know if he was proper or not. I, you realize, I’m slightly bit cynical like that. So I did do the take a look at. And located that almost all of my hormones have been just about on the ground and I used to be actually shocked, notably cortisol, truly, which is de facto attention-grabbing as a result of I’ve based mostly 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 individual, however, however clearly my life-style was, was telling me in another 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 severe. So, um, plenty of testing after which, um, placing these, these, these issues in place. And I simply went down this sort of rabbit gap as a result of I used to be fascinated. I used to be equally fascinated, but in addition fairly indignant that, you realize, we didn’t know these things.
And it wasn’t rocket science. You understand, we simply wanted to know. The way to take care of our hormones higher in order that then we may very well be ready for the perimenopause after which get, you realize, past, past that, um, we, we might be in a a lot better place than most girls are going by that transition. So, um, angrily equally indignant and equally fascinated.
I ended up giving up my company job as a result of I bought 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 subsequent 4 years, diet, hormones. After which I based my firm, pleased hormones for all times in 2014. So it’s, we’ve been doing this for 10 years now.
Wow. And you realize, educating. Actually
Ruth Soukup: modified your whole 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 like your dad. I like your dad. Like he can by no means cease as a result of we’d like. Individuals 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, you realize, I all the time, my, I come from an entire lengthy line of medical doctors and nurses in my household going again a long time. So, um, I rebelled as a teen and stated, I don’t wish to do this. I’m going to be the one to interrupt the mould. 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 method that sort of life sort of spins you again round and you find yourself doing not, not medical, however you realize, one thing to assist ladies undergo. Yeah.
Ruth Soukup: Um, yeah. So that you assist ladies with hormones,
Nicki Williams: hormone balancing, however you realize what you, as a lot as anybody is aware of that hormones I’ve linked to every little thing, uh, intestine well being and, you realize, um, irritation and mind well being and all of it.
So. Sure. Um, the, the, notably the perimenopause and the postmenopausal phases the place these issues begin to change. And that’s the place we are able to actually step in and provides ladies the instruments that they should sort of actually stability these hormones, but in addition cut back irritation, enhance their intestine well being, all of that stuff.
Trigger it’s all linked. It could, and it’s very totally different for each single girl. 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 might simply inform each girl this one factor, as a result of they by no means understand it and it all the time blows their thoughts, like, what wouldn’t it be?
Nicki Williams: Oh gosh, um, I can’t pin it down to 1. I informed you I used to be going to drag questions out of left area. No, no. I’ll inform you what, the one factor that’s, that shocked me probably 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 weight-reduction plan, weight-reduction plan, weight-reduction plan, however type your weight-reduction plan out. And, you realize, you’re largely there, however truly after 10 years in clinic, what I’ve seen makes the most important affect is your stress ranges.
And I do know that that’s, you realize, everyone knows that stress has an affect on us on each a part of our lives and our well being, but it surely’s not till you see all the ladies going by this, the perimenopausal stage that you just notice. That really stress us such a huge impact that I might say it’s the primary determinator of how nicely you’ll undergo menopause and past.
Wow. Yeah. I’ve by no means heard
Ruth Soukup: anyone say that earlier than. So, and I discuss these things day by day. Um, however so I’ve loads of, I’ve loads of observe up questions on this. So, I imply, we stay in such a nerve-racking world, proper? Like every little thing about our world is nerve-racking 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 an excellent excessive and. All the pieces’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 bought happening on a regular basis. Like, I do know I gotta hold my stress ranges low, however I really feel like then I get stressed about my stress ranges.
Yeah. And so how do you truly decrease your cortisol? Like how do you, how do you handle that aspect of issues? Okay. Very first thing is to not get burdened about it. .
Nicki Williams: It’s actually arduous to emphasize about. Um, yeah, we have to perceive how essential 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 nicely with purchasers is that, you realize, we, we get, we are able to get a bit obsessed about our well being.
You understand, the strolling nicely, they known 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 burdened about being wholesome and being nicely, however we additionally have to take accountability and in addition simply ensure that we we’ve bought a stability of some type.
So I’m not going to say go and meditate for an hour day by day. As a result of that may stress nearly all of ladies out. Proper. Yeah. So, however I’ll say that you just do have to take a while for your self and hopefully that’s not a stress. It’s truly a pleasant factor. So having some occasions your self and I, you realize, it’s arduous to place a quantity on it, but when you may get 15 to twenty minutes, when you’re actually pushed, that may do it, that might swap off that stress response for a small a part of your day and assist to stability and improve 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 when you’re tight on time. Getting up quarter-hour earlier than your children or quarter-hour earlier than you might want to, or taking quarter-hour at lunchtime. I do know that’s actually arduous as nicely typically, however going out lunchtime, who takes the lunch?
However, you realize, taking your lunch for a begin. After which, you realize, 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 night time 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.
wrestle with sleep as nicely. In order that’s going to have a double whammy impact. Um, however taking that point is, is extremely essential. And also you, what we do as ladies is we, we sacrifice that point as a result of we like to verify everyone else is pleased other than us. So we’re, we’re taking care of different individuals. We’re operating our companies.
We’re doing work. We’re, we’re doing every little thing 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 doubtless we’re to go and burn out, and that’s going to be no good for anyone, for our earnings, for our companies, for our households, for something.
So we actually should concentrate on this as a result of loads of ladies are burning out. And there’s plenty of causes for that, um, that I, we might do an entire nother podcast on. However, um, if we are able to get preventative now, that is, that is the time to do it. And when you’re pre, In case you’re coming as much as perimenopause, that is massively essential as a result of it’s going to have an effect on the way you undergo perimenopause.
In case you’re in perimenopause already, then that is going to massively enhance your signs. So 15 to twenty minutes a day. Now you don’t should meditate, though that’s. Wonderful. If you may get into it. Um, but when not, you’ll be able to go for a stroll in nature. You possibly can learn a e book has been proven to decrease cortisol so long as it’s not too nerve-racking.
I don’t wish to learn scary one, you realize, a pleasant e book that you just’re having fun with positively works. Uh, strolling, um, listening to music, doing one thing you’re keen on. And that may very well be simply merely, you realize, having a dance round your kitchen, gardening, no matter your pastime is, you realize, doing slightly bit. But when not, it’s simply sitting nonetheless for 15, 20 minutes.
Now I do know loads of ladies wrestle with that. Um, that’s nerve-racking. 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. In case you’re not being productive. Wow. You understand, what are you doing? Are you, are you being lazy? What’s incorrect with you? You understand, why aren’t you contributing?
Busy, you realize, 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 arduous. It’s like an addictive, like arduous to interrupt that, like needing to be busy and productive on a regular basis. So, however you’re saying that like, this immediately impacts how nicely you undergo perimonopause.
After which I might 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? Massively truly, as a result of we’re, sadly, menopause makes us extra liable to issues, uh, you realize, extra severe situations as we age.
So it’s much more essential to get by as soon as we by menopause to, to actually take care of ourselves correctly. Um, and that’s what actually I get into within the e book is, is to actually take a look at every of these areas. Trigger it’s, you realize, if, It’s all about your hormones in your 40s. It’s just about, you realize, get these balanced and also you’re going to really feel okay ish, you realize, until there’s one thing else happening.
However you realize, hormones are actually ruling the race since you’re on that curler coaster by peri. However when you’re by menopause and out the opposite aspect, 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 customarily all these ageing pathways that, uh, we’ve to then pay attention to.
We don’t should know an excessive amount of about them intimately, however we do know we do have to know the best way to 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 truly dictate 10 to twenty % of how nicely you’re going to age and the way lengthy you’re going to stay, proper?
Actually? We’ve bought an enormous alternative that 80 to 90 % is right down to us and our weight-reduction plan, 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 while you’re actually centered 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 discuss the best way to, like what to eat to stability your hormones and all of these issues. So that you’re saying life-style. Hormone stability, 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 might assume you wish to proceed all of the preliminary life-style work that you just’re doing, however what when you didn’t do this? What when you’re simply beginning now in your fifties?
Nicki Williams: Oh, nicely, you realize, there’s by no means, it’s by no means too late to start out. In order that’s the, that’s the message you might want to give throughout is that, you realize, there’s by no means, it’s by no means too late.
You can begin proper now. Um, as a result of you realize, Most of us, after we end our intervals, across the common age of 52, it may be totally different for everybody. However when you, when you end your interval at 52, a life expectancy of a girl is mid 80s, now 83, 84, then there’s 30 odd years, probably, of your life to stay. Um, and also you need that to be the, in the most effective well being doable.
As a result of lifespan is a special factor to well being span, you realize? So life expectancy is, is, is totally different. extending. Nonetheless, well being span isn’t proper. So we’re nonetheless on the identical stage. We have been 100 odd years in the past the place 50 % of us will stay unwell.
Ruth Soukup: And so these 30 years find yourself being not top quality.
Yeah.
Nicki Williams: Yeah. You understand, you’re, you realize, we don’t, none of us wish to be in, you realize, find yourself in a care residence or being, having to being taken care of and the standard of life is de facto low. You understand, you, you communicate to most individuals and so they’d wish to go earlier than that, you realize, that earlier than that occurs. So it’s actually essential that we do that.
We begin now in midlife. To verify these years are the most effective they’ll presumably be. Not only for our well being, but in addition for our lives. As a result of this can be the primary time in your life that you just’re free. Possibly the children have left residence or possibly, um, you realize, you’ve bought, um, a job that’s extra steady otherwise you’ve, you’ve bought some cash within the financial institution.
So you’ll be able to sort of begin to take a look at slowing down otherwise you’ve bought totally different tasks, no matter. Um, it’s a time after we can truly it’s a possibility for us to remodel ourselves as a result of we’re sort of freed up from the month-to-month cycle. All the pieces calms down. We don’t have these sort of swings anymore.
And likewise 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 a lot. And we’ve bought 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, you realize, we’re not only for the scrap heap and the society will inform you that, you realize, older ladies, they’re ineffective.
They’re irrelevant. There are invisible even, and chances are you’ll really feel that method, however there’s a lot alternative to not really feel that method. And to actually go away a mark on the world that you just’re pleased with. I
Ruth Soukup: one hundred pc agree with that. Like, I, I really feel like that is like this golden second the place we’ve a possibility, proper?
If you may get these items beneath management in your life and with, with the approach to life adjustments that may truly make you are feeling good for a very very long time. Then swiftly you’re like, wow, my children 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 hold a begin approaching life that method, 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 stated, proper? A lot to supply. So, Going again then, like, what are the, what are the chance 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 concentrate on?
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 chance 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 bought 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 illnesses, you realize, so, uh, we’ve bought to ensure that we’re dwelling an anti-inflammatory weight-reduction plan and life-style. And that, that stress piece comes into this as nicely as a result of stress promotes irritation. Um, yeah, we have to be taking care of usually every little thing.
Our pores and skin, our immune system, our mind, our mind is so, so essential as a result of clearly the chance of dementia and cognitive decline is tremendous excessive as nicely. So, um, you realize, these are the sort of key areas that we have to concentrate on. Um, and it doesn’t take, you realize, you don’t have to get into the science of it, notably.
You simply have to know, uh, what in your weight-reduction plan and life-style will help these areas.
Um, and, and yeah, as a result of while you,
Ruth Soukup: while you point out all these issues, it’s, it nearly appears like overwhelming, like, Oh, nicely, how am I alleged to concentrate on my coronary heart and my mind and, you realize, and, and, and like, it’s all these items and my stress ranges and all these things, but it surely’s truly not so many issues, proper.
Proper. As a result of this, as a result of. Just a few issues will assist all of these issues.
Nicki Williams: Oh, completely. Completely.
Ruth Soukup: Can we discuss that slightly bit? Like, trigger you’ve gotten a protocol for wholesome ageing.
Nicki Williams: Speak about that. It’s known as embrace truly. And the explanation for that, I really need it to be a time frame, a transition the place we are able to, ladies can embrace it and actually not be, not be petrified of it as a result of there are some scary stats on the market.
We don’t wish to take a look at that. We wish to be embracing it and ensuring that we’ve, we’re. As important and as, as good and, and as switched on as doable, however we really feel good as nicely. 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 an enormous affect 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 truly, 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: discuss all of the issues to eat and to not eat on a regular basis.
Nicki Williams: And I feel possibly a few adjustments which may occur as you undergo your fifties that, you realize, possibly you may get away inside your forties. So issues, there’s a few issues that you just 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 illnesses. So we actually want to chop again or hand over when you can. Um, which is all the time what’s the
Ruth Soukup: age lower off on that one?
I’m simply asking for a pal.
Nicki Williams: Yeah, me too. It was actually arduous for me to surrender that night glass of wine. I do know, I used to be, I used to be kind of considering I might hand over in my early fifties, however I’m 57. I nonetheless have my, um, pink 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, you realize, hitting my head, that’s it.
Like one glass or no matter it’s on that exact day. And I discover like additionally my. If I’ve had a very nerve-racking day, it’s worse. For example, if I hadn’t slept correctly, it’s worse. So that you sort of have to only hearken to your physique and work out what your limits are and actually, actually keep hydrated. I feel, you realize, simply keep hydrated after which you’ll be able to have the odd.
Glass as a deal with, however, however sort of hold it as a deal with slightly than an on a regular basis. And I do know that’s troublesome 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 troublesome submit menopause to, to be, uh, to manage, to metabolize, um, these refined carbohydrates.
So we’ve bought to stay to the complicated carbs as our carbs. Um, as a result of submit menopause, we simply don’t have that, that skill to metabolize them very nicely. So we simply can’t deal with them as nicely. And we, we’re very liable to insulin resistance and that results in irritation and all, all these different issues. So if we are able to have a greater relationship with our carbohydrates and our alcohol, um, and do all the opposite issues that we have been already doing, then, um, we’re going to have, uh, uh, a preventing probability of, um, , wholesome physique and thoughts.
I like that. In order that’s the E, proper? That
Ruth Soukup: was the E portion.
Nicki Williams: I’ll run by the others in a short time. So, Amy’s transfer. And motion every day, um, is, uh, extremely essential 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, you realize, do it to your degree, um, however do it, and in addition do it in order that, you realize, You’re having fun with it slightly than it’s a stress as a result of that’s one other factor and be nerve-racking 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 nicely.
Um, the B is stability your hormones as a result of we nonetheless should take care of these pesky hormones. Yeah. Um, so it’s this time, you realize, as you become old, it’s about sure, cortisol that’s nonetheless enjoying a excessive affect position. So simply ensuring we’re nonetheless taking care of ourselves doing our every day swap offs wherever doable, taking care of the thyroid as nicely, as a result of that as we age, get sort of extra put on and tear and begins to sort of.
stutter slightly bit. So this such an essential hormone thyroid that we have to actually ensure that it’s optimum and never simply sitting on the backside of the traditional vary while you get examined. And likewise when 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 take a look at the TSH and the T4 often, but it surely’s not the entire pathway. So we, we by no means actually know the way nicely our thyroid is doing till we go and do it within the non-public sector. And people exams are coming proper down now. In order that they’re pretty reasonably priced now.
Ruth Soukup: Proper. So is there, is there something that you just advocate particularly for thyroid well being?
That’s not synthroid?
Nicki Williams: Very nutrient reliant. So that you’ve bought to get these vitamins in protein notably. Oh, that’s the opposite factor within the weight-reduction plan factor that we have to examine. begin upping our protein as a result of we’re shedding 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 most likely, you realize, be possibility for many people, um, by way of supporting your thyroid, um, but in addition train and stress administration. So key. Each of these have an effect on how nicely your thyroid’s working. Uh, so yeah. And when you want remedy, you realize, that’s superb. You understand, 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 some weight with an underactive or excessive thyroid situation. Um, the subsequent hormone is insulin. We’ve bought to handle that. Um, as a result of, uh, that, uh, blood sugar administration is so essential. We’ve already talked slightly bit about that, however ensuring that you just’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, you realize, getting examined or really feel, you realize, ensuring you’re not struggling signs of that intercourse hormone imbalance.
As a result of they’re actually, actually essential. Estrogen is essential to your mind, to your bones, to your coronary heart. So we have to ensure that we’re both getting it naturally by phytoestrogens, plant like estrogens, by natural dietary supplements, or by remedy comparable to HRT. I’m not in opposition to any of these.
It’s all about what works for you and ensuring you make that proper selection 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 concentrate on, you realize, simply sitting nonetheless, however you realize, there’s bodily relaxation, sleep, ensuring you’re sleeping correctly, psychological relaxation, you realize, taking that, ensuring your work life stability is there and also you’re not answering emails until midnight, um, spending time in pure magnificence, switching off screens and expertise.
That’s an enormous one. Every of those is such a giant subject. Yeah, I do know. Social relaxation, emotional relaxation. These are all issues that, you realize, we, we don’t essentially affiliate with stress, however they’re all there. So, um, however a giant one is sleep and ensuring sleep is such an essential factor. I, I do know it’s essential to speak quite a bit about that by way of weight administration, um, but in addition by way of basic well being, it’s, it’s so, so essential.
So, uh, breath work to respiration correctly is a key. Um, Method that everybody can do and it’s free. So we are able to begin respiration 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 nicely.
So breath work, extremely essential to your mind, to your stress, temper, sleep, all of that. Ought to we transfer on to A? I’m whizzing by this. That is the entire e book. Going quick. A is definitely um, about these of, it’s truly for these of us who’re a bit geeked out with these things and love a little bit of a biohack when you like.
A is my biohack part. It’s for activating your protecting pathways. Now I talked slightly bit about that. about these ageing pathways, the
autophagy, uh, oxidation, you realize, these free radicals, senescence, all these items that occur as we become old, naturally within the physique, um, however there are methods that we are able to Gradual them down, like, you realize, telomeres as nicely. I’m certain you’ve, you’ve heard of and irritation. So we are able to sluggish these items down by sure, um, nicely by what we’re doing already with our weight-reduction plan and life-style and set, however sure dietary supplements and in addition sure therapies.
So, um, we’ve all heard of, you realize, warmth remedy with saunas, um, that, uh, generates, you realize, warmth shock proteins, which may truly, um, improve 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 every week, if you may get that, when you can’t, then, you realize, 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 nicely, um, that produces chilly. Chilly shock proteins versus warmth shock proteins. And that does one thing very comparable, but it surely additionally helps your immune system as nicely.
So when you don’t should 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 stay 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 is just not chilly and it’s actually annoying.
And so I used to be simply truly speaking to my husband about this yesterday. I’m like, I really need, uh, we’ve bought to, trigger we’ve this property that we purchased final yr. And so we’ve six acres and plenty of room. I’m like, we bought to determine a spot to have a sauna. And an ice bathtub, like I’m, I’m prepared for it.
Trigger I hold 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 might love that. I’ve bought the tiniest backyard right here in close to London, so I might don’t have room, but when I did, I might positively be placing in a sauna and an ice bathtub. And I feel, you realize, you may get them, you realize, fairly cheaply nowadays.
Trigger everybody, you realize, everybody’s into them. I do know, however so that they’re not,
Ruth Soukup: they’re not, So that is the query, proper? Trigger I’m like, is that this similar to a fad that individuals are speaking about, but it surely’s going to be like completed. And everybody’s going to love, I don’t know why we have been so into that. It doesn’t do something.
So what does it truly do?
Nicki Williams: So when your physique hits that chilly water, it goes into slightly little bit of a stress response and that, but it surely’s 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, you realize, 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 it’s important to take a look at the experiments completed on Wim Hof, the breath, the ice man.
In order that, you realize, they injected him with E. coli or one thing loopy like that. And he didn’t even blink. It wasn’t like a difficulty for him as a result of his immune system is so robust from all of the chilly publicity he’s had. So, you realize, the stronger immune system, the extra doubtless we’re going to stay longer, principally.
So, and stay, stay higher too. We’re not going to get these, these persistent illnesses. And the opposite factor is mild remedy as nicely. So pink mild remedy specifically has been it. slightly little bit of controversy over that just lately as a result of it’s fairly pretty new um remedy by way of nicely being after which there’s not big quantities of analysis on it but but it surely does appear to have some potential um With for that, that infrared vitality, but it surely sort of must go deep.
So a number of the cheaper sort of, we’ve seen all of the face masks and stuff to your pores and skin. A few of these are usually not going to penetrate deep. No, you
Ruth Soukup: wish to get one. I’ve one. And I do, I do sit in entrance of that. So no less than I’ve that.
Nicki Williams: You’ve bought that
Ruth Soukup: already. That’s good. Bought 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, you realize, chapter I’ve bought on dietary supplements and what, what we’d like and what we sort of wanna concentrate on 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 slightly bit less difficult to digest for everybody.
Good. After which C is the brand new, actually one which I don’t, that didn’t should concentrate on 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 essential as one another. Um, after which what, what that does is that when you improve that connection to those issues, you’re going to stay an extended, happier life since you’re going to be switching on. Really feel good hormones, endorphins, uh, serotonin, dopamine, oxytocin, and people hormones swap 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 a lot better. Effectively, it makes you happier. And we don’t discuss this sufficient. Like no person talks about this sufficient after we’re on this world, particularly now with social media and every little thing’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 bought 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. You understand, 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 pleased we’re, clearly.
Um, however they do have an effect on how lengthy we stay. And there’s been heaps and plenty of research on, on that. Um, even, even a optimistic outlook on ageing for ladies, proper? It is a large factor. We’re informed by society that, you realize, ageing is just not good. Uh, we’re, we’re, we’re not needed as an older girl. We don’t, you realize, we, we, we’ve to dye our hair.
We’ve got to, uh, look youthful than we’re, all of that stuff. And that has, um, that clearly has an affect on how we really feel about ourselves, how we speak to ourselves. I don’t, you solely should look within the mirror and also you’ll, you’ll spot each single flaw earlier than you even, you realize, Take into consideration all the great things.
Proper. So we’re speaking to ourselves. We’re in a very unfavorable method. Um, and society’s backing that up. Proper. So we’ve bought this. double factor happening. So it doesn’t make us really feel nice, but when we’ve a optimistic outlook on ageing, it may cut back that. It might probably improve our lifespan by eight years. The research say it’s extremely essential.
So the speak, the self speak so, so essential, reframing our ideas in order that they’re extra optimistic. And I do know that’s straightforward to say, however there’s heaps and plenty of therapies and strategies that may assist you do this. Meditation included. Um, but it surely’s going to get me to meditate but. Aren’t you all of the bins, however, um, yeah, however you’ll be able to nonetheless do it with out meditating, you realize, affirmation, issues like that, however actually desirous about, that is the place the self connection is available in and actually desirous about how we really feel about ourselves.
And this can be a actually good time. In case you’ve bought slightly bit extra time to. Take into consideration your self and what you need for the subsequent 30 years. That is the time to do this work, to dive a bit deeper and take a look at, okay, what have I completed 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 objective?
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 troublesome to, um, to have solutions to and so they’re simply suppose they’re simply there. I’ve put all of them in to actually begin you desirous about these items as a result of they’re essential after we wish to take 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 known 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 essential to how lengthy we stay.
Ruth Soukup: Yeah. Wow. Okay. So I really feel like there’s quite a bit we might hold speaking about endlessly, however we’re out of time. So why don’t you inform us the place we are able to discover you on-line, how we are able to get your e book, inform us the identify of the e book. I don’t know if we stated that and inform us all of the issues.
Nicki Williams: There’s one e book that I, for, when you’re in perimenopause, you wish to get, it’s not you, it’s your hormones.
And that’s the first e book that I wrote once I was round mid forties. In spite of everything this craziness. So that may get you thru your forties. And it’s all about your 54 hormones and the best way to stability them. And the newest e book known as life after menopause. And this one is all about your embrace protocol and the best way to stay, uh, the best way to embrace your subsequent chapter with a wholesome physique and thoughts and spirit.
Ruth Soukup: I find it irresistible. I find it irresistible. And we are going to after all put the hyperlinks to each of these within the present notes. So when you’re listening to this and also you neglect what they’re known 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 in the present day. This was wonderful and so insightful, and I simply actually respect 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 yow 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 hearken to extra. And if you realize another person who may profit from every little thing we talked about in the present day, please make sure you ship it their method.
Then make sure you subscribe to the podcast to be observed, notified of future episodes. And I’ll see you again right here for an additional new episode very quickly.