That is the transcript of an interview hosted on Ruth’s Feel Better. Live Free. podcast.
Ruth Soukup: How a lot do you actually take into consideration getting older and what it means on your physique and significantly on your hormones? I feel so typically we take it without any consideration that we’re getting older, however we don’t all the time understand simply how a lot we will really do to make this midlife part slightly simpler, more healthy, and extra comfy as we undergo the inevitable adjustments that include perimenopause and menopause.
However there really is loads we will 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 right this moment with our particular visitor, hormone knowledgeable Nikki Williams.
Welcome to the texture higher, stay free podcast dropped at you by Thinlicious. I’m your host, Ruth Sucup, and right here we’ll speak about the whole lot 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.
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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 title 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 right this moment we’re going to be chatting with Nikki Williams, who’s an award profitable nutritionist, writer, speaker, and girl’s well being knowledgeable 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 means of her podcast, comfortable hormones for all times. And right this moment she’s sharing some superb recommendation for find out how to age extra gracefully and vibrantly by means of 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 right this moment’s interview visitor, Nikki Williams.
Nikki, thanks a lot for being right here right this moment. I’m so excited to speak to you. Thanks a lot, Ruth. I’m actually excited to be right here. So why don’t we simply begin by listening to slightly bit about you, who you’re, what you do and the way you bought to be doing what you are actually.
Nicki Williams: Good. Yeah. So I’m a certified nutritionist.
I’m a hormone knowledgeable. Um, however I wasn’t all the time that, clearly there’s all the time a change story, however in my early forties, I used to be working in a really accountable company job, um, for an airline, uh, Virgin Atlantic, you would possibly’ve heard of them. And I had a giant staff, a really accountable job. And I had two younger youngsters 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 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 folks’s names and what I used to be doing at work.
Um, simply usually 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 listing on daily basis. I wasn’t feeling any pleasure.
I wasn’t feeling the enjoyment from my youngsters that I, you already know, actually was determined to be a very good mother. And I didn’t really feel like that in any respect. So I went to my physician and, you already know, I’ve heard this story so many occasions. I’m positive you’ve gotten sat my, uh, very transient 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 suppose 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 mentioned to the physician, look, I don’t have it in my household. I don’t, um, I’ve by no means had it earlier than.
I don’t assume it’s that I don’t, I don’t know what it’s, nevertheless it’s not that. And he mentioned, no, no, no, it’ll, it’ll assist you. It’ll make you are feeling higher. So I went away pondering this could’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, you already know, I don’t know that is something to do with hormones, most likely not, however you already know, 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 girls
Nicki Williams: shouldn’t have their dads telling them and I actually am so grateful for that.
I actually am. Trigger I don’t know the place I’d be now. If it wasn’t for him saying that to me, that was like my thoughts blowing second as a result of I didn’t know what that meant both. So that you grew up your entire life, having no concept what the heck he did. No concept. I simply knew he was a physician, however you already know, hormones, what are they, you already know?
Yeah, that’s so humorous. However I mentioned to him, what on earth is that? 15 years in the past, that phrase simply wasn’t bandied round. We didn’t know what perimenopause was. Clearly we do now and it’s a lot, there’s rather more consciousness. Again then, I simply heard the phrase menopause and I assumed, how? Whoa, whoa, whoa. I’ve nonetheless received a interval.
I’m not previous. I’m not grey. I’m, you already know, I’m nowhere close to that. So it could’t be something to do with that. So anyway. What occurred was he then defined to me what peri was, um, you already know, all of the signs, what was taking place to my hormones as I used to be going by means of my forties and gave me the training that I by no means received at college 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: find out about it? So it’s like, I couldn’t consider it. It’s insane. So I mentioned to him, uh, so what, what are you saying to me? What do I must do? I’m not, you already know, do I want medicine or what?
He goes, no, no, no. All you could do Is make just a few 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, eating regimen, all of that dietary supplements.
And, um, what he, what he taught me was find out how 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 targeted. I’m
Ruth Soukup: in love together with your dad proper now. Like Yeah. Yeah. I wish to go give him a hug.
Like, how superb is that?
Nicki Williams: Are you aware what? I’m so, so comfortable that he was round and I had an entire newfound respect for him. I, you already know, 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 received examined as a result of I type of am very logical particular person.
I didn’t know if he was proper or not. I, you already know, 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 stunned, significantly cortisol, really, which is basically fascinating as a result of I’ve based mostly 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 particular person, however, however clearly my life-style was, was telling me in a different way and having a distinct 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 critical. 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 already know, we didn’t know these items.
And it wasn’t rocket science. You understand, we simply wanted to know. The best way to take care of our hormones higher in order that then we could possibly be ready for the perimenopause after which get, you already know, past, past that, um, we, we’d be in a a lot better place than most girls are going by means of that transition. So, um, angrily equally indignant and equally fascinated.
I ended up giving up my company job as a result of I received 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, comfortable hormones for all times in 2014. So it’s, we’ve been doing this for 10 years now.
Wow. And you already know, educating. Actually
Ruth Soukup: modified your complete 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. Folks like him to avoid wasting, to avoid wasting ladies. Though now it sounds prefer it runs within the household since you’re taking up.
Nicki Williams: That’s what I feel, you already know, 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 an adolescent and mentioned, I don’t wish to do this. I’m going to be the one to interrupt the mildew. I’m going to go and do. Languages and did all of that stuff and ended up in a company job that I wasn’t actually loving.
I wasn’t fulfilled. So it’s a humorous approach that type of life type of spins you again round and you find yourself doing not, not medical, however you already know, one thing to assist ladies undergo. Yeah.
Ruth Soukup: Um, yeah. So that you assist ladies with hormones,
Nicki Williams: hormone balancing, however you already know what you, as a lot as anybody is aware of that hormones I’ve linked to the whole lot, uh, intestine well being and, you already know, um, irritation and mind well being and all of it.
So. Sure. Um, the, the, significantly the perimenopause and the postmenopausal phases the place these issues begin to change. And that’s the place we will actually step in and provides ladies the instruments that they should type of actually stability these hormones, but in addition 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 would it not 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 inform you what, the one factor that’s, that stunned 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 eating regimen, eating regimen, eating regimen, however kind your eating regimen out. And, you already know, you’re principally there, however really after 10 years in clinic, what I’ve seen makes the most important impression is your stress ranges.
And I do know that that’s, you already know, everyone knows that stress has an impression 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 means of this, the perimenopausal stage that you just understand. That truly 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 on daily basis. 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 anxious world, proper? Like the whole lot about our world is anxious and clearly you’re within the UK. I’m in america and we’re in election season.
So it’s like, like stress is a brilliant excessive and. Every thing’s taking place. 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 this stuff that I’ve received occurring on a regular basis. Like, I do know I gotta preserve my stress ranges low, however I really feel like then I get wired about my stress ranges.
Yeah. And so how do you really decrease your cortisol? Like how do you, how do you handle that aspect of issues? Okay. Very first thing is to not get pressured about it. .
Nicki Williams: It’s actually laborious to emphasize about. Um, yeah, we have to perceive how necessary it’s with out going into obsessive stress mode, as a result of if we as ladies, and I’ve seen this occur loads within the final 10 years as effectively with shoppers is that, you already know, we, we get, we will get a bit obsessed about our well being.
You understand, the strolling effectively, they referred to as it, no matter you wish to name it. Uh, we don’t wish to get to that stage trigger that’s simply including the stress. We don’t wish to be pressured about being wholesome and being effectively, however we additionally must take duty and likewise simply guarantee that we we’ve received a stability of some kind.
So I’m not going to say go and meditate for an hour on daily basis. As a result of that can stress the vast majority of ladies out. Proper. Yeah. So, however I’ll say that you just do must take a while for your self and hopefully that’s not a stress. It’s really a pleasant factor. So having some occasions your self and I, you already know, it’s laborious to place a quantity on it, but when you will get 15 to twenty minutes, in the event you’re actually pushed, that can do it, that will 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 useful it’s. However in the event you’re tight on time. Getting up quarter-hour earlier than your youngsters or quarter-hour earlier than you could, 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, you already know, taking your lunch for a begin. After which, you already know, perhaps 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 perhaps at night time time, simply earlier than you go to mattress, you would possibly wish 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 necessary. 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 comfortable other than us. So we’re, we’re taking care of different folks. We’re working our companies.
We’re doing work. We’re, we’re doing the whole lot besides that factor that we actually must do, which is take care of ourselves. And the extra we do the opposite stuff. The extra seemingly 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 must concentrate on this as a result of a number 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 will get preventative now, that is, that is the time to do it. And in the event you’re pre, In case you’re coming as much as perimenopause, that is vastly necessary 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 must meditate, though that’s. Wonderful. If you will get into it. Um, but when not, you may 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 anxious.
I don’t wish to learn scary one, you already know, a pleasant e-book that you just’re having fun with positively works. Uh, strolling, um, listening to music, doing one thing you like. And that could possibly be simply merely, you already know, having a dance round your kitchen, gardening, no matter your interest is, you already know, doing slightly bit. But when not, it’s simply sitting nonetheless for 15, 20 minutes.
Now I do know a number of ladies wrestle with that. Um, that’s anxious. 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 case you’re not being productive. Wow. You understand, what are you doing? Are you, are you being lazy? What’s flawed with you? You understand, why aren’t you contributing?
Busy, you already know, 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 straight impacts how effectively you undergo perimonopause.
After which I might assume, trigger you’ve been doing a number of work on getting older not too long ago. So how does that have an effect on even like how we age is, and the way does, how does perimenopause have an effect on
Nicki Williams: how we age? Vastly really, as a result of we’re, sadly, menopause makes us extra vulnerable to issues, uh, you already know, extra critical situations as we age.
So it’s much more necessary to get by means of as soon as we by means of menopause to, to essentially take care of ourselves correctly. Um, and that’s what actually I get into within the e-book is, is to essentially take a look at every of these areas. Trigger it’s, you already know, if, It’s all about your hormones in your 40s. It’s just about, you already know, get these balanced and also you’re going to really feel okay ish, you already know, until there’s one thing else occurring.
However you already know, hormones are actually ruling the race since you’re on that curler coaster by means of peri. However when you’re by means of menopause and out the opposite aspect, there’s an entire completely different panorama ready for you. Your hormones might need settled. However then there’s all these different issues occurring, like irritation and, um, oxidation and customarily all these getting older pathways that, uh, we have now to then pay attention to.
We don’t must know an excessive amount of about them intimately, however we do know we do must know find out how 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 really 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 received a large alternative that 80 to 90 p.c is right down to us and our eating regimen, life-style, and the way we, how, and our emotional well being. So,
Ruth Soukup: so let’s, if we put a timeline right here, proper? Like, so, trigger our listeners are forties, fifties, sixties, principally. Um, so we put a timeline forties is if you’re actually targeted on simply getting your hormones as balanced as potential.
Get your stress ranges down, work in your cortisol. And, and we discuss loads about hormones on this podcast, proper? And we speak about find out how to, like what to eat to stability your hormones and all of these issues. So that you’re saying life-style. Hormone stability, and then you definitely 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 in the event you didn’t do this? What in the event you’re simply beginning now in your fifties?
Nicki Williams: Oh, effectively, you already know, there’s by no means, it’s by no means too late to begin. In order that’s the, that’s the message you could give throughout is that, you already know, there’s by no means, it’s by no means too late.
You can begin proper now. Um, as a result of you already know, Most of us, once we end our intervals, across the common age of 52, it may be completely different for everybody. However in the event you, in the event 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 perfect well being potential.
As a result of lifespan is a distinct factor to well being span, you already know? 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 top quality.
Yeah.
Nicki Williams: Yeah. You understand, you’re, you already know, we don’t, none of us wish to be in, you already know, find yourself in a care residence or being, having to being sorted and the standard of life is basically low. You understand, you, you communicate to most individuals they usually’d wish to go earlier than that, you already know, that earlier than that occurs. So it’s actually necessary that we do that.
We begin now in midlife. To ensure these years are the perfect they will 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 perhaps, um, you already know, you’ve received, um, a job that’s extra steady otherwise you’ve, you’ve received some cash within the financial institution.
So you may type of begin to take a look at slowing down otherwise you’ve received completely different obligations, no matter. Um, it’s a time once we can really it’s a chance for us to remodel ourselves as a result of we’re type of freed up from the month-to-month cycle. Every thing 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 means of a lot. And we’ve received 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, you already know, we’re not only for the scrap heap and the society will inform you that, you already know, older ladies, they’re ineffective.
They’re irrelevant. There are invisible even, and you might really feel that approach, however there’s a lot alternative to not really feel that approach. And to essentially depart a mark on the world that you just’re happy 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 have now a chance, proper?
If you will get this stuff underneath management in your life and with, with the approach to life adjustments that can really make you are feeling good for a extremely very long time. Then rapidly you’re like, wow, my youngsters are grown. So I don’t have that to fret about it anymore. Just like the world is my oyster. I can do something I need.
And I feel if like extra ladies preserve a begin approaching life that approach, prefer it’s like a revolution. It has the potential to be a revolution for this technology of ladies who’ve a lot to precisely what you mentioned, proper? A lot to supply. So, Going again then, like, what are the, what are the danger components and what are the primary issues that we should be taking a look at, like type of in that, in that age as we become older and, and what do we have to concentrate on?
Nicki Williams: Yeah. So the primary ones for ladies are coronary heart well being. We have to take care of our coronary heart as a result of the danger of coronary heart illness is, is will get worse. Comparatively fairly excessive after menopause, we have to take care of our bones as a result of we’ve received a danger of osteoporosis, uh, and joints as a result of we wish to be extra cellular and we would like to have the ability to transfer round as we become older.
Um, we have to scale back irritation, which, which usually is the cornerstone of most ailments, you already know, so, uh, we’ve received to guarantee that we’re dwelling an anti-inflammatory eating regimen and life-style. 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 usually the whole lot.
Our pores and skin, our immune system, our mind, our mind is so, so necessary as a result of clearly the danger of dementia and cognitive decline is tremendous excessive as effectively. So, um, you already know, these are the type of key areas that we have to concentrate on. Um, and it doesn’t take, you already know, you don’t must get into the science of it, significantly.
You simply must know, uh, what in your eating regimen and life-style will help these areas.
Um, and, and yeah, as a result of if you,
Ruth Soukup: if you point out all these issues, it’s, it virtually appears like overwhelming, like, Oh, effectively, how am I presupposed to concentrate on my coronary heart and my mind and, you already know, and, and, and like, it’s all this stuff and my stress ranges and all these items, nevertheless it’s really not so many issues, proper.
Proper. As a result of this, as a result of. A couple of issues will assist all of these issues.
Nicki Williams: Oh, completely. Completely.
Ruth Soukup: Can we speak about that slightly bit? Like, trigger you’ve gotten a protocol for wholesome getting older.
Nicki Williams: Speak about that. It’s referred to as embrace really. And the explanation for that, I really need it to be a time frame, a transition the place we will, ladies can embrace it and actually not be, not be scared 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 have now, we’re. As very important and as, as good and, and as switched on as potential, 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 a large impression on the physique, which is why I’ve included it within the embrace protocol. So the E of embraces eat, and clearly that is all of the dietary stuff, which really, such as you say, comes from that, that. Heritmenopausal, taking care of your hormones naturally and all of that stuff. And it’s simply ensuring that your plate is an effective 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 feel perhaps a few adjustments that may occur as you undergo your fifties that, you already know, perhaps you will get away inside your forties. So issues, there’s a few issues that you just would possibly 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 ailments. So we actually want to chop again or quit in the event you can. Um, which is all the time what’s the
Ruth Soukup: age reduce off on that one?
I’m simply asking for a pal.
Nicki Williams: Yeah, me too. It was actually laborious for me to surrender that night glass of wine. I do know, I used to be, I used to be type of pondering I might quit in my early fifties, however I’m 57. I nonetheless have my, um, crimson 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 already know, 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 anxious day, it’s worse. As an example, if I hadn’t slept correctly, it’s worse. So that you type of have to only take heed to your physique and work out what your limits are and actually, actually keep hydrated. I feel, you already know, simply keep hydrated after which you may have the odd.
Glass as a deal with, however, however type of preserve 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 loads about that, however they’ve. Um, it’s very, very tough submit menopause to, to be, uh, to manage, to metabolize, um, these refined carbohydrates.
So we’ve received to stay to the advanced carbs as our carbs. Um, as a result of submit menopause, we simply don’t have that, that capacity to metabolize them very effectively. So we simply can’t deal with them as effectively. And we, we’re very vulnerable to insulin resistance and that results in irritation and all, all these different issues. So if we will have a greater relationship with our carbohydrates and our alcohol, um, and do all the opposite issues that we have been already doing, then, um, we’re going to have, uh, uh, a preventing likelihood of, um, a very good, 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 means of the others in a short time. So, Amy’s transfer. And motion day by day, um, is, uh, extremely necessary 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 may. Doesn’t, you already know, do it to your degree, um, however do it, and likewise do it in order that, you already know, You’re having fun with it reasonably than it’s a stress as a result of that’s one other factor and be anxious is train. We wish 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 stability your hormones as a result of we nonetheless must take care of these pesky hormones. Yeah. Um, so it’s this time, you already know, as you become older, it’s about sure, cortisol that’s nonetheless enjoying a excessive impression function. So simply ensuring we’re nonetheless taking care of ourselves doing our day by day swap offs wherever potential, 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 necessary hormone thyroid that we have to actually guarantee that it’s optimum and never simply sitting on the backside of the traditional vary if you get examined. And in addition in the event you can go personal 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, nevertheless it’s not the entire pathway. So we, we by no means actually understand how effectively our thyroid is doing till we go and do it within the personal sector. And people exams are coming proper down now. In order that they’re pretty inexpensive now.
Ruth Soukup: Proper. So is there, is there something that you just suggest particularly for thyroid well being?
That’s not synthroid?
Nicki Williams: Very nutrient reliant. So that you’ve received to get these vitamins in protein significantly. Oh, that’s the opposite factor within the eating regimen factor that we have to research. begin upping our protein as a result of we’re dropping muscle in a short time. Um, however so thyroid loves protein. Um, it additionally loves selenium and some of those different nutritional vitamins and minerals.
So taking a type of multi vitamin would most likely, you already know, be a very good possibility for many people, um, when it comes to supporting your thyroid, um, but in addition train and stress administration. So key. Each of these have an effect on how effectively your thyroid’s working. Uh, so yeah. And in the event you want medicine, you already know, that’s high-quality. 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 pounds with an underactive or excessive thyroid situation. Um, the subsequent hormone is insulin. We’ve received to handle that. Um, as a result of, uh, that, uh, blood sugar administration is so necessary. 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 effective 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, you already know, getting examined or really feel, you already know, ensuring you’re not struggling signs of that intercourse hormone imbalance.
As a result of they’re actually, actually necessary. Estrogen is necessary on your mind, on your bones, on your coronary heart. So we have to guarantee that we’re both getting it naturally by means of phytoestrogens, plant like estrogens, by means of natural dietary supplements, or by means of medicine reminiscent of HRT. I’m not towards any of these.
It’s all about what works for you and ensuring you make that proper selection on your physique. Um, R is relaxation, relaxation sufficient. We’ve talked about, so plenty of various kinds of relaxation. I feel all of us concentrate on, you already know, simply sitting nonetheless, however you already know, there’s bodily relaxation, sleep, ensuring you’re sleeping correctly, psychological relaxation, you already know, 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 a large one. Every of those is such a giant subject. Yeah, I do know. Social relaxation, emotional relaxation. These are all issues that, you already know, 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 necessary factor. I, I do know you could discuss loads about that when it comes to weight administration, um, but in addition when it comes to common well being, it’s, it’s so, so necessary.
So, uh, breath work to respiratory correctly is a key. Um, Method that everybody can do and it’s free. So we will begin respiratory correctly as a result of we don’t do it. We shallow breathe loads and that provides 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 necessary on your mind, on your stress, temper, sleep, all of that. Ought to we transfer on to A? I’m whizzing by means of this. That is the entire e-book. Going quick. A is definitely um, about these of, it’s really for these of us who’re a bit geeked out with these items and love a little bit of a biohack in the event you like.
A is my biohack part. It’s for activating your protecting pathways. Now I talked slightly bit about that. about these getting older pathways, the
autophagy, uh, oxidation, you already know, these free radicals, senescence, all this stuff that occur as we become older, naturally within the physique, um, however there are methods that we will Gradual them down, like, you already know, telomeres as effectively. I’m positive you’ve, you’ve heard of and irritation. So we will sluggish this stuff down by means of sure, um, effectively by means of what we’re doing already with our eating regimen and life-style and set, however sure dietary supplements and likewise sure therapies.
So, um, we’ve all heard of, you already know, warmth remedy with saunas, um, that, uh, generates, you already know, warmth shock proteins, which may really, 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, in the event you can’t, then, you already know, a scorching tub with some warmth producing in there, that, that was very nice. After which chilly remedy, we’ve heard loads about as effectively, um, that produces chilly. Chilly shock proteins versus warmth shock proteins. And that does one thing very related, nevertheless it additionally helps your immune system as effectively.
So in the event you don’t must go and sit in an ice tub, you may simply put the bathe on chilly for just a few 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 means of is just not chilly and it’s actually annoying.
And so I used to be simply really speaking to my husband about this yesterday. I’m like, I really need, uh, we’ve received to, trigger we have now this property that we purchased final yr. And so we have now six acres and many room. I’m like, we received to determine a spot to have a sauna. And an ice tub, like I’m, I’m prepared for it.
Trigger I preserve 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 received 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 feel, you already know, you will get them, you already know, fairly cheaply lately.
Trigger everybody, you already know, 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, nevertheless it’s going to be like accomplished. 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 really 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 a very good 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 already know, 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 take a look at the experiments accomplished on Wim Hof, the breath, the ice man.
In order that, you already know, 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 already know, the stronger immune system, the extra seemingly we’re going to stay longer, principally.
So, and stay, stay higher too. We’re not going to get these, these continual ailments. And the opposite factor is mild remedy as effectively. So crimson mild remedy specifically has been it. slightly little bit of controversy over that not too long ago as a result of it’s fairly pretty new um remedy when it comes to effectively being after which there’s not enormous 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 among the cheaper type of, we’ve seen all of the face masks and stuff on your pores and skin. A few of these will not be going to penetrate deep. No, you
Ruth Soukup: wish to get a very good one. I’ve a very good one. And I do, I do sit in entrance of that. So at the very least I’ve that.
Nicki Williams: You’ve received 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, you already know, chapter I’ve received on dietary supplements and what, what we want and what we type 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 can be 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 must 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 type of religious connection and with ourselves.
So every of these classes are simply as necessary as one another. Um, after which what, what that does is that in the event 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. Properly, it makes you happier. And we don’t speak about this sufficient. Like no person talks about this sufficient once we’re on this world, particularly now with social media and the whole lot’s on-line and the connection is simply lacking.
I really feel
Nicki Williams: extra disconnected now than we ever have been. And it’s received 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 comfortable we’re, clearly.
Um, however they do have an effect on how lengthy we stay. And there’s been tons and many research on, on that. Um, even, even a optimistic outlook on getting older for ladies, proper? This can be a huge factor. We’re informed by society that, you already know, getting older is just not good. Uh, we’re, we’re, we’re not wished as an older girl. We don’t, you already know, we, we, we have now to dye our hair.
We now have to, uh, look youthful than we’re, all of that stuff. And that has, um, that clearly has an impression on how we really feel about ourselves, how we discuss to ourselves. I don’t, you solely must look within the mirror and also you’ll, you’ll spot each single flaw earlier than you even, you already know, Take into consideration all the good things.
Proper. So we’re speaking to ourselves. We’re in a extremely unfavorable approach. Um, and society’s backing that up. Proper. So we’ve received this. double factor occurring. So it doesn’t make us really feel nice, but when we have now a optimistic outlook on getting older, it could scale back that. It could actually improve our lifespan by eight years. The research say it’s extremely necessary.
So the discuss, the self discuss so, so necessary, reframing our ideas in order that they’re extra optimistic. And I do know that’s simple to say, however there’s tons and many therapies and strategies that may assist you do this. Meditation included. Um, nevertheless it’s going to get me to meditate but. Aren’t you all of the containers, however, um, yeah, however you may nonetheless do it with out meditating, you already know, affirmation, issues like that, however actually interested by, that is the place the self connection is available in and actually interested by how we really feel about ourselves.
And it is a actually good time. In case you’ve received 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 accomplished 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 a number of ladies are lacking that, that reference to that. Yeah. So all of this stuff, I do know that they’re, they’re tough to, um, to have solutions to they usually’re simply assume they’re simply there. I’ve put all of them in to essentially begin you interested by this stuff as a result of they’re necessary once we wish to take a look at wholesome getting older.
Ruth Soukup: Yeah.
Nicki Williams: Okay. So final one is all about your intestine, liver and your immune system. It’s referred to as E for remove and defend about your intestine well being, your, your liver well being, lowering these toxins as a lot as potential and boosting your immune system as a result of they’re all in the identical place they usually’re all tremendous necessary to how lengthy we stay.
Ruth Soukup: Yeah. Wow. Okay. So I really feel like there’s loads we might preserve speaking about perpetually, however we’re out of time. So why don’t you inform us the place we will discover you on-line, how we will get your e-book, inform us the title of the e-book. I don’t know if we mentioned that and inform us all of the issues.
Nicki Williams: There’s one e-book that I, for, in the event 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 can get you thru your forties. And it’s all about your 54 hormones and find out how to stability them. And the newest e-book is named life after menopause. And this one is all about your embrace protocol and find out how to stay, uh, find out how to embrace your subsequent chapter with a wholesome physique and thoughts and spirit.
Ruth Soukup: I like it. I like it. And we are going to after all put the hyperlinks to each of these within the present notes. So in the event you’re listening to this and also you neglect what they’re referred to as, simply go to the present notes and also you’ll be capable to discover that Nikki. Thanks a lot for being right here right this moment. This was superb and so insightful, and I simply actually admire you sharing all of your data.
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 take heed to extra. And if you already know another person who would possibly profit from the whole lot we talked about right this moment, please make sure to ship it their approach.
Then make sure to subscribe to the podcast to be observed, notified of future episodes. And I’ll see you again right here for one more new episode very quickly.
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