That is the transcript of an interview hosted on Ruth’s Really feel Higher. Stay Free. podcast.
Ruth Soukup: How a lot do you actually take into consideration growing older and what it means to your physique and notably to your hormones? I believe so usually we take it as a right that we’re getting older, however we don’t all the time understand 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 modifications that include perimenopause and menopause.
However there truly is rather a lot we are able to 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 right now with our particular visitor, hormone professional Nikki Williams.
Welcome to the texture higher, stay free podcast delivered to you by Thinlicious. I’m your host, Ruth Sucup, and right here we’ll speak about every part from the science of weight reduction to sensible ideas for making your well being a precedence within the midst of a busy life. It’s slightly bit nerdy, slightly bit humorous, and slightly bit revolutionary.
Are you able to drop some pounds and heal your physique for all times (with out weight-reduction plan, medication, or making your self depressing)?
Our free on-demand video coaching will stroll you thru the right way to make this THE 12 months you set well being targets…and hold them.
So buckle up, pal, as a result of it’s about to get actual.
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 instances bestselling writer of seven books. And right now 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 steadiness and menopause for girls over 50.
She is devoted to serving to girls reclaim their hormonal well being and unlock a life stuffed with vitality and pleasure by her podcast, joyful hormones for all times. And right now she’s sharing some wonderful recommendation for the right way to age extra gracefully and vibrantly by 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 right now’s interview visitor, Nikki Williams.
Nikki, thanks a lot for being right here right now. 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 professional 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 an enormous crew, a really accountable job. And I had two younger children at dwelling.
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 in a position to handle stress and type 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 typically actually dangerous 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 in a position to handle earlier than and I simply couldn’t shift it. And I felt like life was only a huge wrestle. It was only a to do checklist daily. I wasn’t feeling any pleasure.
I wasn’t feeling the enjoyment from my children that I, , actually was determined to be an excellent 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, informed 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 suppose it’s that I don’t, I don’t know what it’s, nevertheless it’s not that. And he mentioned, no, no, no, it’ll, it’ll assist you to. It’ll make you are feeling higher. So I went away pondering this will’t be it. What’s occurring 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, most likely not, however , that is what’s occurring. 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 ladies
Nicki Williams: do not need 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 concept what the heck he did. No concept. I simply knew he was a physician, 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 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 previous. I’m not grey. I’m, , I’m nowhere close to that. So it might’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 taking place to my hormones as I used to be going by my forties and gave me the schooling that I by no means bought in school or wherever else about my very own physique and what was taking place 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: p.c of the inhabitants. Why don’t we
Nicki Williams: learn about it? So it’s like, I couldn’t imagine it. It’s insane. So I mentioned to him, uh, so what, what are you saying to me? What do I must do? I’m not, , do I want remedy or what?
He goes, no, no, no. All that you must do Is make a couple 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 already know, how’s it, how’s your, what’s your way of life, train, stress, sleep, blah, blah, blah, weight-reduction plan, all of that dietary supplements.
And, um, what he, what he taught me was the right 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 power. My mind centered. I’m
Ruth Soukup: in love together with your dad proper now. Like Yeah. Yeah. I need to go give him a hug.
Like, how wonderful is that?
Nicki Williams: Have you learnt what? I’m so, so joyful 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 girls. I, I’m simply, yeah, I used to be so, uh, in awe, I believe. So I took his recommendation clearly, however I additionally bought examined as a result of I type of am very logical individual.
I didn’t know if he was proper or not. I, , I’m slightly bit cynical like that. So I did do the check. 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 absolutely fascinating as a result of I’ve primarily based a number of my work on cortisol since, as a result of I didn’t really feel like I used to be a stressy type of individual, however, however clearly my way of life 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 must do one thing about this as a result of that is type of severe. So, um, numerous 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 additionally fairly indignant that, , we didn’t know these items.
And it wasn’t rocket science. You already know, 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, , past, past that, um, we, we might be in a a lot better place than most ladies 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 varsity and studied for the following 4 years, diet, hormones. After which I based my firm, joyful 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 whole life. Completely.
Nicki Williams: Yeah.
Ruth Soukup: Completely
Nicki Williams: modified. Yeah. My dad remains 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 want. Individuals like him to avoid wasting, to avoid wasting girls. Though now it sounds prefer it runs within the household since you’re taking up.
Nicki Williams: That’s what I believe, , 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 a youngster and mentioned, I don’t need 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 type of life type of spins you again round and you find yourself doing not, not medical, however , one thing to assist girls undergo. Yeah.
Ruth Soukup: Um, yeah. So that you assist girls with hormones,
Nicki Williams: hormone balancing, however what you, as a lot as anybody is aware of that hormones I’ve linked to every part, uh, intestine well being and, , 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 girls the instruments that they should type of actually steadiness these hormones, but additionally scale back irritation, enhance their intestine well being, all of that stuff.
Trigger it’s all linked. It might, and it’s very completely 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 comprehend 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 tug questions out of left area. 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 skilled in diet. So for me, it was all the time weight-reduction plan, weight-reduction plan, weight-reduction plan, however kind your weight-reduction plan out. And, , you’re principally there, however truly after 10 years in clinic, what I’ve seen makes the largest affect is your stress ranges.
And I do know that that’s, , everyone knows that stress has an affect on us on each a part of our lives and our well being, nevertheless it’s not till you see all the ladies going by this, the perimenopausal stage that you simply understand. That really stress us such a big effect that I might say it’s the primary determinator of how effectively 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 items daily. Um, however so I’ve a number of, I’ve a number of observe up questions on this. So, I imply, we stay in such a tense world, proper? Like every part about our world is tense 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. The whole lot’s taking place. And, and so like, how do you, how, how do you do, like that’s the, that I believe I’ve actually struggled with that, proper. As a, as a mother, as a enterprise proprietor, all these items that I’ve bought occurring 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 laborious 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 girls, and I’ve seen this occur rather a lot within the final 10 years as effectively with purchasers is that, , we, we get, we are able to get a bit obsessed about our well being.
You already know, the strolling effectively, they known as it, no matter you need to name it. Uh, we don’t need to get to that stage trigger that’s simply including the stress. We don’t need to be burdened about being wholesome and being effectively, however we additionally must take duty and in addition simply ensure that we we’ve bought a steadiness of some kind.
So I’m not going to say go and meditate for an hour daily. As a result of that can stress the vast majority of girls out. Proper. Yeah. So, however I’ll say that you simply do must take a while for your self and hopefully that’s not a stress. It’s truly a pleasant factor. So having some instances your self and I, , it’s laborious to place a quantity on it, but when you will get 15 to twenty minutes, when you’re actually pushed, that can do it, that might change off that stress response for a small a part of your day and assist to steadiness 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 useful it’s. However when you’re tight on time. Getting up quarter-hour earlier than your children or quarter-hour earlier than that you must, or taking quarter-hour at lunchtime. I do know that’s actually laborious as effectively 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 type of factor. After which possibly at evening time, simply earlier than you go to mattress, you may need to use it as a part of your de stressing, wind down routine, as a result of a number of us do.
wrestle with sleep as effectively. 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 girls is we, we sacrifice that point as a result of we like to ensure everyone else is joyful 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 part besides that factor that we actually must 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 deal with this as a result of a number of girls are burning out. And there’s numerous 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 the event you’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.
In the event 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. Superb. If you will get into it. Um, but when not, you’ll be able to go for a stroll in nature. You’ll be able to learn a ebook has been proven to decrease cortisol so long as it’s not too tense.
I don’t need to learn scary one, , a pleasant ebook that you simply’re having fun with positively works. Uh, strolling, um, listening to music, doing one thing you like. And that may very well be simply merely, , having a dance round your kitchen, gardening, no matter your pastime is, , doing slightly bit. But when not, it’s simply sitting nonetheless for 15, 20 minutes.
Now I do know a number of girls wrestle with that. Um, that’s tense. I get antsy. Yeah, you do. That’s it. You are able to do. And there’s a number of guilt and disgrace related to it too. In the event you’re not being productive. Wow. You already know, what are you doing? Are you, are you being lazy? What’s unsuitable with you? You already know, 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 laborious. It’s like an addictive, like laborious 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 effectively you undergo perimonopause.
After which I might assume, trigger you’ve been doing a number of work on growing older 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 prone to issues, uh, , extra severe situations as we age.
So it’s much more vital to get by as soon as we by menopause to, to essentially take care of ourselves correctly. Um, and that’s what actually I get into within the ebook is, is to essentially 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 occurring.
However , 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 completely different panorama ready for you. Your hormones may need settled. However then there’s all these different issues occurring, like irritation and, um, oxidation and usually all these growing older pathways that, uh, now we have to then pay attention to.
We don’t should know an excessive amount of about them intimately, however we do know we do must know the right 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 p.c of how effectively 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 p.c is right down to us and our weight-reduction plan, way of life, 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, principally. Um, so we put a timeline forties is while you’re actually centered on simply getting your hormones as balanced as attainable.
Get your stress ranges down, work in your cortisol. And, and we discuss rather a lot about hormones on this podcast, proper? And we speak about the right way to, like what to eat to steadiness your hormones and all of these issues. So that you’re saying way of life. 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 need to, I might assume you need to proceed all of the preliminary way of life work that you simply’re doing, however what when you didn’t do this? What when you’re simply beginning now in your fifties?
Nicki Williams: Oh, effectively, , there’s by no means, it’s by no means too late to begin. In order that’s the, that’s the message that you must give throughout is that, , there may be by no means, it’s by no means too late.
You can begin proper now. Um, as a result of , Most of us, once we end our intervals, across the common age of 52, it may be completely 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, doubtlessly, of your life to stay. Um, and also you need that to be the, in one of the best well being attainable.
As a result of lifespan is a special factor to well being span, ? So life expectancy is, is, is completely different. extending. Nevertheless, 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 p.c of us will stay ill.
Ruth Soukup: And so these 30 years find yourself being not prime quality.
Yeah.
Nicki Williams: Yeah. You already know, you’re, , we don’t, none of us need to be in, , find yourself in a care dwelling or being, having to being sorted and the standard of life is absolutely low. You already know, you, you communicate to most individuals and so they’d need 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’ll presumably 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. Perhaps the children have left dwelling or possibly, um, , 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 type of begin to have a look at slowing down otherwise you’ve bought completely different obligations, no matter. Um, it’s a time once we can truly it’s a chance for us to rework ourselves as a result of we’re type of freed up from the month-to-month cycle. The whole lot calms down. We don’t have these type 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 a lot. And we’ve bought a lot commute to, to, um, uh, to, to offer 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 girls, 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 essentially 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 now we have a chance, proper?
If you will get these items underneath management in your life and with, with the life-style modifications that can truly make you are feeling good for a very very long time. Then rapidly 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 believe if like extra girls hold a begin approaching life that means, prefer it’s like a revolution. It has the potential to be a revolution for this era of girls 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 primary issues that we should be taking a look at, like type of in that, in that age as we become old and, and what do we have to deal with?
Nicki Williams: Yeah. So the primary ones for girls 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 bought a danger of osteoporosis, uh, and joints as a result of we need to be extra cellular and we wish to have the ability to transfer round as we become old.
Um, we have to scale back irritation, which, which typically is the cornerstone of most illnesses, , so, uh, we’ve bought to ensure that we’re dwelling an anti-inflammatory weight-reduction plan and way of life. And that, that stress piece comes into this as effectively as a result of stress promotes irritation. Um, yeah, we should be taking care of typically every part.
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 effectively. So, um, , these are the type of key areas that we have to deal with. Um, and it doesn’t take, , you don’t must get into the science of it, notably.
You simply must know, uh, what in your weight-reduction plan and way of life 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 virtually seems like overwhelming, like, Oh, effectively, how am I speculated to deal with my coronary heart and my mind and, , and, and, and like, it’s all these items and my stress ranges and all these items, nevertheless it’s truly 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 slightly bit? Like, trigger you’ve a protocol for wholesome growing older.
Nicki Williams: Speak about that. It’s known as embrace truly. And the explanation for that, I really need it to be a time period, a transition the place we are able to, girls can embrace it and actually not be, not be frightened of it as a result of there are some scary stats on the market.
We don’t need to have a look at that. We need to be embracing it and ensuring that now we have, we’re. As important and as, as sensible and, and as switched on as attainable, however we really feel good as effectively. 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 type 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 believe possibly a few modifications that 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 must 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 minimize off on that one?
I’m simply asking for a pal.
Nicki Williams: Yeah, me too. It was actually laborious for me to surrender that night glass of wine. I do know, I used to be, I used to be kind of pondering 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, , hitting my head, that’s it.
Like one glass or no matter it’s on that specific day. And I discover like additionally my. If I’ve had a very tense day, it’s worse. For example, if I hadn’t slept correctly, it’s worse. So that you type of have to only hearken to your physique and work out what your limits are and actually, actually keep hydrated. I believe, , simply keep hydrated after which you’ll be able to have the odd.
Glass as a deal with, however, however type of hold it as a deal with reasonably than an on a regular basis. And I do know that’s tough to, and the opposite factor that we actually should be very aware of as we undergo our fifties and past is carbohydrates. And I do know we discuss rather a lot about that, however they’ve. Um, it’s very, very tough publish menopause to, to be, uh, to control, to metabolize, um, these refined carbohydrates.
So we’ve bought to stay to the complicated carbs as our carbs. Um, as a result of publish menopause, we simply don’t have that, that potential to metabolize them very effectively. So we simply can’t deal with them as effectively. And we, we’re very prone 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 combating likelihood of, um, an excellent, 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 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 type of combination of these in your routine as a lot as you’ll be able to. Doesn’t, , do it to your degree, um, however do it, and in addition do it in order that, , You’re having fun with it reasonably than it’s a stress as a result of that’s one other factor and be tense is train. We need to be doing issues that we love and if that’s once more dancing across the kitchen as an alternative of going to the fitness center, that’s all cool as effectively.
Um, the B is steadiness your hormones as a result of we nonetheless should 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 taking part in a excessive affect function. So simply ensuring we’re nonetheless taking care of ourselves doing our each day change offs wherever attainable, taking care of the thyroid as effectively, as a result of that as we age, get type of extra put on and tear and begins to type of.
stutter slightly bit. So this such an vital 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 in addition when you can go personal to get it examined correctly, as a result of I believe it’s the identical within the States, however right here.
Within the UK, we solely check the TSH and the T4 often, nevertheless it’s not the entire pathway. So we, we by no means actually know the way effectively our thyroid is doing till we go and do it within the personal 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 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 type of multi vitamin would most likely, , be an excellent possibility 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 effectively your thyroid’s working. Uh, so yeah. And when you want remedy, , that’s advantageous. You already know, simply get, get your self examined as a result of the very last thing you need to do is endure with an underactive thyroid.
It’s actually not good. You’ll be exhausted and also you’re by no means going to drop some pounds with an underactive or excessive thyroid situation. Um, the following hormone is insulin. We’ve bought to handle that. Um, as a result of, uh, that, uh, blood sugar administration is so vital. We’ve already talked slightly 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 should 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 ensure that we’re both getting it naturally by phytoestrogens, plant like estrogens, by natural dietary supplements, or by remedy equivalent to HRT. I’m not towards 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 numerous various kinds of relaxation. I believe all of us deal with, , 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 an enormous one. Every of those is such an enormous matter. 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 need to discuss rather a lot about that by way of weight administration, um, but additionally by way of common well being, it’s, it’s so, so vital.
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 rather a lot and that offers us, makes us, doesn’t get sufficient oxygen into our, into our mind and the vitamins begin to clog up as effectively.
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 this. That is the entire ebook. Going quick. A is definitely um, about these of, it’s truly for these of us who’re a bit geeked out with these items 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 growing older 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 are able to Gradual them down, like, , telomeres as effectively. I’m positive you’ve, you’ve heard of and irritation. So we are able to gradual these items down by sure, um, effectively by what we’re doing already with our weight-reduction plan and way of life and set, however sure dietary supplements and in addition sure therapies.
So, um, we’ve all heard of, , warmth remedy with saunas, um, that, uh, generates, , warmth shock proteins, which might truly, um, improve antioxidants and scale back irritation and scale back glycation, which is a type 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 will get that, when you can’t, then, , a scorching tub with some warmth producing in there, that, that was very nice. After which chilly remedy, we’ve heard rather a lot about as effectively, um, that produces chilly. Chilly shock proteins versus warmth shock proteins. And that does one thing very comparable, nevertheless it additionally helps your immune system as effectively.
So when you don’t should go and sit in an ice tub, you’ll be able to simply put the bathe on chilly for a couple 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 isn’t 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 now we have this property that we purchased final 12 months. And so now we have six acres and plenty of room. I’m like, we bought to determine a spot to have a sauna. And an ice tub, 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 tub. And I believe, , you will get them, , fairly cheaply today.
Trigger everybody, , 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 persons are speaking about, nevertheless it’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, nevertheless it’s an excellent stress response. Um, and it produces these chilly shock proteins that I, that I talked about. Um, after which it mainly 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 completed 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 doubtless we’re going to stay longer, mainly.
So, and stay, stay higher too. We’re not going to get these, these continual illnesses. And the opposite factor is gentle remedy as effectively. So pink gentle 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 effectively being after which there’s not large quantities of analysis on it but nevertheless it does appear to have some potential um With for that, that infrared power, nevertheless it type of must go deep.
So a number of the cheaper type of, we’ve seen all of the face masks and stuff to your pores and skin. A few of these will not be going to penetrate deep. No, you
Ruth Soukup: need to get an excellent one. I’ve an excellent one. And I do, I do sit in entrance of that. So at the least I’ve that.
Nicki Williams: You’ve bought that
Ruth Soukup: already. That’s good. Received that already, however I nonetheless want the sauna and the ice tub.
Off
Nicki Williams: the field. Um, yeah. After which there’s the entire, , chapter I’ve bought on dietary supplements and what, what we want and what we type of wanna deal with 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 try 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 deal with 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 type 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 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 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 a lot better. Nicely, it makes you happier. And we don’t speak about this sufficient. Like no one talks about this sufficient once we’re on this world, particularly now with social media and every part’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 already know, 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 joyful 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 growing older for girls, proper? This can be a huge factor. We’re informed by society that, , growing older isn’t good. Uh, we’re, we’re, we’re not wished as an older girl. We don’t, , we, we, now we have to dye our hair.
Now we have 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 discuss 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, , Take into consideration all the great things.
Proper. So we’re speaking to ourselves. We’re in a very adverse means. Um, and society’s backing that up. Proper. So we’ve bought this. double factor occurring. So it doesn’t make us really feel nice, but when now we have a optimistic outlook on growing older, it might scale back that. It may possibly improve our lifespan by eight years. The research say it’s extremely vital.
So the discuss, the self discuss so, so vital, 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 to do this. Meditation included. Um, nevertheless it’s going to get me to meditate but. Aren’t you all of the packing containers, however, um, yeah, however you’ll be able to nonetheless do it with out meditating, , affirmation, issues like that, however actually fascinated about, that is the place the self connection is available in and actually fascinated about how we really feel about ourselves.
And it is a actually good time. In the event you’ve bought slightly 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 completed for the final 50 years? Has it crammed 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 a number of girls 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 suppose they’re simply there. I’ve put all of them in to essentially begin you fascinated about these items as a result of they’re vital once we need to have a look at wholesome growing older.
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 attainable 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 stay.
Ruth Soukup: Yeah. Wow. Okay. So I really feel like there’s rather a lot we might hold speaking about perpetually, 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 ebook, inform us the identify of the ebook. I don’t know if we mentioned that and inform us all of the issues.
Nicki Williams: There’s one ebook that I, for, when you’re in perimenopause, you need to get, it’s not you, it’s your hormones.
And that’s the first ebook that I wrote once I was round mid forties. In any case this craziness. So that can get you thru your forties. And it’s all about your 54 hormones and the right way to steadiness them. And the newest ebook is named life after menopause. And this one is all about your embrace protocol and the right way to stay, uh, the right way to embrace your subsequent chapter with a wholesome physique and thoughts and spirit.
Ruth Soukup: I adore it. I adore it. 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 be capable of discover that Nikki. Thanks a lot for being right here right now. 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. Keep in mind that you’ll find 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 another person who may profit from every part we talked about right now, please make sure you ship it their means.
Then make sure you 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.