That is the transcript of an interview hosted on Ruth’s Really feel Higher. Dwell Free. podcast.
Ruth Soukup: How a lot do you actually take into consideration getting older and what it means on your physique and notably on your hormones? I feel so typically we take it with no 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 section a little bit simpler, more healthy, and extra comfy as we undergo the inevitable modifications that include perimenopause and menopause.
However there really is lots we will do, not simply to enhance our high quality of life proper now, however to maintain our our bodies sturdy and wholesome for the subsequent a number of a long time. And that’s precisely what we’ll be speaking about at the moment with our particular visitor, hormone professional Nikki Williams.
Welcome to the texture higher, dwell free podcast delivered to 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 suggestions for making your well being a precedence within the midst of a busy life. It’s a little bit bit nerdy, a little bit bit humorous, and a little bit bit revolutionary.
Are you able to drop extra 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 make this THE 12 months you set well being objectives…and preserve them.
So buckle up, buddy, as a result of it’s about to get actual.
Hey there, and welcome again to the texture higher, dwell free podcast. For these of you who don’t know me, my identify is Ruth Soukup and I’m the founding father of Thinlicious and the creator of the skinny tailored system, in addition to the New York occasions bestselling creator of seven books. And at the moment we’re going to be chatting with Nikki Williams, who’s an award profitable nutritionist, creator, speaker, and lady’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 crammed with vitality and pleasure by her podcast, completely satisfied hormones for all times. And at the moment she’s sharing some wonderful recommendation for age extra gracefully and vibrantly by defending your hormones. She has a lot unimaginable knowledge to share, and so, with out additional ado, I’m so excited to have the ability to introduce you to at the moment’s interview visitor, Nikki Williams.
Nikki, thanks a lot for being right here at the moment. I’m so excited to speak to you. Thanks a lot, Ruth. I’m actually excited to be right here. So why don’t we simply begin by listening to a little bit bit about you, who you’re, what you do and the way you bought to be doing what you are actually.
Nicki Williams: Sensible. Yeah. So I’m a certified nutritionist.
I’m a hormone professional. Um, however I wasn’t all the time that, clearly there’s all the time a metamorphosis 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 youngsters at house.
They had been round like six and eight, one thing like that. And, um, I used to be in my early forties and I, I had all the time been capable of handle stress and 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 capable of 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 daily. I wasn’t feeling any pleasure.
I wasn’t feeling the enjoyment from my youngsters that I, you recognize, actually was determined to be mother. And I didn’t really feel like that in any respect. So I went to my physician and, you recognize, I’ve heard this story so many occasions. I’m positive you’ve gotten sat my, uh, very temporary appointment, advised him all my signs. And he simply handed me a prescription that stated Prozac.
And this was, um, 15 years in the past. So I assume that was the Stylish antidepressant of the day. I knew what it was, however I didn’t know a lot else. Um, I knew what it was, however I actually instinctively felt that it wasn’t that. Trigger I stated to the physician, look, I don’t have it in my household. I don’t, um, I’ve by no means had it earlier than.
I don’t suppose it’s that I don’t, I don’t know what it’s, nevertheless it’s not that. And he stated, no, no, no, it’ll, it’ll aid you. It’ll make you are feeling higher. So I went away considering 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 stated, dad, you recognize, I don’t know that is something to do with hormones, in all probability not, however you recognize, that is what’s occurring. And my physician desires to place me on this. And he stated, no, no, no, you’re 42. It’ll be perimenopause. And I went. What you stated, what dad telling you this, that
Ruth Soukup: is most 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 thought what the heck he did. No thought. I simply knew he was a health care provider, however you recognize, hormones, what are they, you recognize?
Yeah, that’s so humorous. However I stated to him, what on earth is that? 15 years in the past, that phrase simply wasn’t bandied round. We didn’t know what perimenopause was. Clearly we do now and it’s a lot, there’s way more consciousness. Again then, I simply heard the phrase menopause and I believed, how? Whoa, whoa, whoa. I’ve nonetheless obtained a interval.
I’m not previous. I’m not grey. I’m, you recognize, I’m nowhere close to that. So it may well’t be something to do with that. So anyway. What occurred was he then defined to me what peri was, um, you recognize, all of the signs, what was occurring to my hormones as I used to be going by my forties and gave me the schooling that I by no means obtained in school or anyplace else about my very own physique and what was occurring to it.
I used to be completely thoughts blown. I used to be like, How on earth do I not know this? What? That is such a significant life transition. For 50
Ruth Soukup: % of the inhabitants. Why don’t we
Nicki Williams: learn about it? So it’s like, I couldn’t consider it. It’s insane. So I stated to him, uh, so what, what are you saying to me? What do I have to do? I’m not, you recognize, do I would like medicine or what?
He goes, no, no, no. All you want to 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 realize, how’s it, how’s your, what’s your way of life, train, stress, sleep, blah, blah, blah, weight loss plan, all of that dietary supplements.
And, um, what he, what he taught me was actually nourish the hormones as a result of I clearly hadn’t been doing that. And only a few tweaks in all of these areas. And some weeks later, I felt so significantly better. I had extra vitality. My mind centered. I’m
Ruth Soukup: in love along with your dad proper now. Like Yeah. Yeah. I wish to go give him a hug.
Like, how wonderful is that?
Nicki Williams: Are you aware what? I’m so, so completely satisfied that he was round and I had a complete newfound respect for him. I, you recognize, 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 feel. So I took his recommendation clearly, however I additionally obtained examined as a result of I type of am very logical individual.
I didn’t know if he was proper or not. I, you recognize, I’m a little bit bit cynical like that. So I did do the take a look at. And located that the majority of my hormones had been just about on the ground and I used to be actually shocked, notably cortisol, really, which is admittedly fascinating as a result of I’ve based mostly quite a lot 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 otherwise and having a special impact on my physique.
Trigger after I checked out these outcomes, I used to be like, Oh, okay. I have to do one thing about this as a result of that is type of severe. So, um, a number of testing after which, um, placing these, these, these issues in place. And I simply went down this type of rabbit gap as a result of I used to be fascinated. I used to be equally fascinated, but additionally fairly indignant that, you recognize, we didn’t know these things.
And it wasn’t rocket science. You realize, we simply wanted to know. The best way to take care of our hormones higher in order that then we may very well be ready for the perimenopause after which get, you recognize, past, past that, um, we, we might be in a significantly 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 obtained 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 subsequent 4 years, vitamin, hormones. After which I based my firm, completely satisfied hormones for all times in 2014. So it’s, we’ve been doing this for 10 years now.
Wow. And you recognize, educating. Actually
Ruth Soukup: modified your whole life. Completely.
Nicki Williams: Yeah.
Ruth Soukup: Completely
Nicki Williams: modified. Yeah. My dad continues to be working. He’s 81 and he’s nonetheless seeing his sufferers.
Ruth Soukup: I 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 save lots of, to save lots of girls. Though now it sounds prefer it runs within the household since you’re taking up.
Nicki Williams: That’s what I feel, you recognize, I all the time, my, I come from a complete lengthy line of docs and nurses in my household going again a long time. So, um, I rebelled as an adolescent and stated, I don’t wish to try 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 method that type of life type of spins you again round and you find yourself doing not, not medical, however you recognize, one thing to assist girls undergo. Yeah.
Ruth Soukup: Um, yeah. So that you assist girls with hormones,
Nicki Williams: hormone balancing, however you recognize 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 recognize, 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 will 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 could, and it’s very completely different for each single lady. Each as soon as in a
Ruth Soukup: whereas. So what do you see, like, since you’ve been doing this for 10 years now, like, what do you see because the factor that’s like. If I may simply inform each lady this one factor, as a result of they by no means understand it and it all the time blows their thoughts, like, what wouldn’t it be?
Nicki Williams: Oh gosh, um, I can’t pin it down to 1. I advised you I used to be going to drag questions out of left subject. 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 vitamin. So for me, it was all the time weight loss plan, weight loss plan, weight loss plan, however type your weight loss plan out. And, you recognize, you’re largely there, however really after 10 years in clinic, what I’ve seen makes the largest affect is your stress ranges.
And I do know that that’s, you recognize, 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 huge impact that I might say it’s the primary determinator of how nicely you’ll undergo menopause and past.
Wow. Yeah. I’ve by no means heard
Ruth Soukup: anyone say that earlier than. So, and I speak about these things daily. Um, however so I’ve quite a lot of, I’ve quite a lot of observe up questions on this. So, I imply, we dwell in such a irritating world, proper? Like the whole lot about our world is irritating and clearly you’re within the UK. I’m in the USA and we’re in election season.
So it’s like, like stress is a brilliant excessive and. All the pieces’s occurring. And, and so like, how do you, how, how do you do, like that’s the, that I feel I’ve actually struggled with that, proper. As a, as a mother, as a enterprise proprietor, all this stuff that I’ve obtained 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 onerous 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 girls, and I’ve seen this occur lots within the final 10 years as nicely with purchasers is that, you recognize, we, we get, we will get a bit obsessed about our well being.
You realize, the strolling nicely, they known as it, no matter you wish to name it. Uh, we don’t wish to get to that stage trigger that’s simply including the stress. We don’t wish to be pressured about being wholesome and being nicely, however we additionally have to take duty and likewise simply ensure that we we’ve obtained a steadiness of some type.
So I’m not going to say go and meditate for an hour daily. As a result of that can stress nearly all of girls out. Proper. Yeah. So, however I’ll say that you simply do have to take a while for your self and hopefully that’s not a stress. It’s really a pleasant factor. So having some occasions your self and I, you recognize, it’s onerous 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 may 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 helpful it’s. However when you’re tight on time. Getting up quarter-hour earlier than your youngsters or quarter-hour earlier than you want to, or taking quarter-hour at lunchtime. I do know that’s actually onerous as nicely typically, however going out lunchtime, who takes the lunch?
However, you recognize, taking your lunch for a begin. After which, you recognize, 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 wish to use it as a part of your de stressing, wind down routine, as a result of quite a lot of us do.
wrestle with sleep as nicely. In order that’s going to have a double whammy impact. Um, however taking that point is, is extremely necessary. 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 completely satisfied aside from 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 have to do, which is take care of ourselves. And the extra we do the opposite stuff. The extra possible 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 quite a lot of girls are burning out. And there’s a number of causes for that, um, that I, we may do a complete nother podcast on. However, um, if we will get preventative now, that is, that is the time to do it. And when you’re pre, If you happen to’re coming as much as perimenopause, that is massively necessary as a result of it’s going to have an effect on the way you undergo perimenopause.
If you happen to’re in perimenopause already, then that is going to massively enhance your signs. So 15 to twenty minutes a day. Now you don’t should meditate, though that’s. Wonderful. If you 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 e book has been proven to decrease cortisol so long as it’s not too irritating.
I don’t wish to learn scary one, you recognize, a pleasant e book 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, you recognize, having a dance round your kitchen, gardening, no matter your interest is, you recognize, doing a little bit bit. But when not, it’s simply sitting nonetheless for 15, 20 minutes.
Now I do know quite a lot of girls wrestle with that. Um, that’s irritating. I get antsy. Yeah, you do. That’s it. You are able to do. And there’s quite a lot of guilt and disgrace related to it too. If you happen to’re not being productive. Wow. You realize, what are you doing? Are you, are you being lazy? What’s improper with you? You realize, why aren’t you contributing?
Busy, you recognize, I’m placing my fingers in right here for the podcast, however busy, the busy badge is a, is a, it’s such
Ruth Soukup: a badge of honor. I do know it’s onerous. It’s like an addictive, like onerous to interrupt that, like needing to be busy and productive on a regular basis. So, however you’re saying that like, this immediately impacts how nicely you undergo perimonopause.
After which I might assume, trigger you’ve been doing quite a lot of work on getting older lately. So how does that have an effect on even like how we age is, and the way does, how does perimenopause have an effect on
Nicki Williams: how we age? Vastly really, as a result of we’re, sadly, menopause makes us extra prone to issues, uh, you recognize, extra severe situations as we age.
So it’s much more necessary to get by as soon as we by menopause to, to actually take care of ourselves correctly. Um, and that’s what actually I get into within the e book is, is to actually take a look at every of these areas. Trigger it’s, you recognize, if, It’s all about your hormones in your 40s. It’s just about, you recognize, get these balanced and also you’re going to really feel okay ish, you recognize, until there’s one thing else occurring.
However you recognize, 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 a complete 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 usually all these getting older pathways that, uh, we have now to then pay attention to.
We don’t should know an excessive amount of about them intimately, however we do know we do have to know reverse a few of these issues. Um, and actually take care of our genetic expression. And what I imply by that’s that Genes solely really dictate 10 to twenty % of how nicely you’re going to age and the way lengthy you’re going to dwell, proper?
Actually? We’ve obtained an enormous alternative that 80 to 90 % is all the way down to us and our weight loss 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, largely. Um, so we put a timeline forties is if you’re actually centered on simply getting your hormones as balanced as potential.
Get your stress ranges down, work in your cortisol. And, and we speak lots about hormones on this podcast, proper? And we speak about , like what to eat to steadiness your hormones and all of these issues. So that you’re saying way of life. Hormone steadiness, 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 way of life work that you simply’re doing, however what when you didn’t try this? What when you’re simply beginning now in your fifties?
Nicki Williams: Oh, nicely, you recognize, there’s by no means, it’s by no means too late to begin. In order that’s the, that’s the message you want to give throughout is that, you recognize, there may be by no means, it’s by no means too late.
You can begin proper now. Um, as a result of you recognize, Most of us, once we end our durations, 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 lady is mid 80s, now 83, 84, then there’s 30 odd years, doubtlessly, of your life to dwell. Um, and also you need that to be the, in one of the best well being potential.
As a result of lifespan is a special factor to well being span, you recognize? 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 had been 100 odd years in the past the place 50 % of us will dwell sick.
Ruth Soukup: And so these 30 years find yourself being not prime quality.
Yeah.
Nicki Williams: Yeah. You realize, you’re, you recognize, we don’t, none of us wish to be in, you recognize, find yourself in a care house or being, having to being taken care of and the standard of life is admittedly low. You realize, you, you communicate to most individuals they usually’d wish to go earlier than that, you recognize, that earlier than that occurs. So it’s actually necessary 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 house or possibly, um, you recognize, you’ve obtained, um, a job that’s extra steady otherwise you’ve, you’ve obtained 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 obtained completely different tasks, no matter. Um, it’s a time once we can really it’s a possibility for us to remodel ourselves as a result of we’re type of freed up from the month-to-month cycle. All the pieces 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 obtained a lot commute to, to, um, uh, to, to provide and, and, um, so what contribute to the communities and society. And we’re not, you recognize, we’re not only for the scrap heap and the society will let you know that, you recognize, older girls, they’re ineffective.
They’re irrelevant. There are invisible even, and it’s possible you’ll really feel that method, however there’s a lot alternative to not really feel that method. And to actually depart a mark on the world that you simply’re happy with. I
Ruth Soukup: 100% agree with that. Like, I, I really feel like that is like this golden second the place we have now a possibility, proper?
If you will get this stuff below management in your life and with, with the life-style modifications that can really make you are feeling good for a very 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 girls preserve a begin approaching life that method, 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 stated, proper? A lot to supply. So, Going again then, like, what are the, what are the danger elements and what are the principle issues that we must be , 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 principle 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 obtained a threat of osteoporosis, uh, and joints as a result of we wish to be extra cell and we would like to have the ability to transfer round as we become old.
Um, we have to scale back irritation, which, which usually is the cornerstone of most ailments, you recognize, so, uh, we’ve obtained to ensure that we’re dwelling an anti-inflammatory weight loss plan and way of life. And that, that stress piece comes into this as nicely as a result of stress promotes irritation. Um, yeah, we must 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 nicely. So, um, you recognize, these are the type of key areas that we have to deal with. Um, and it doesn’t take, you recognize, you don’t have to get into the science of it, notably.
You simply have to know, uh, what in your weight loss plan and way of life 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 nearly seems like overwhelming, like, Oh, nicely, how am I alleged to deal with my coronary heart and my mind and, you recognize, and, and, and like, it’s all this stuff and my stress ranges and all these things, 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 a little bit bit? Like, trigger you’ve gotten a protocol for wholesome getting older.
Nicki Williams: Speak about that. It’s known as embrace really. And the explanation for that, I really need it to be a time period, a transition the place we will, girls can embrace it and actually not be, not be petrified of it as a result of there are some scary stats on the market.
We don’t wish to take a look at that. We wish to be embracing it and ensuring that we have now, we’re. As very important and as, as sensible and, and as switched on as potential, however we really feel good as nicely. And we’re feeling fulfilled and it’s not, it’s not simply bodily well being that we have to work on. It’s emotional well being.
Trigger that has an enormous affect on the physique, which is why I’ve included it within the embrace protocol. So the E of embraces eat, and clearly that is all of the dietary stuff, which really, such as you say, comes from that, that. Heritmenopausal, taking care of your hormones naturally and all of that stuff. And it’s simply ensuring that your plate is an efficient one.
I’m not going to enter the meals as a result of everyone is aware of, ought to know 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 possibly a few modifications which may occur as you undergo your fifties that, you recognize, possibly you will get away inside your forties. So issues, there’s a few issues that you simply may have to tweak.
The primary one is alcohol. As a result of it’s so it may be so damaging to the mind and the intestine and it disrupts your blood sugar. So it’s going to have an effect on these statistics of these ailments. So we actually want to chop again or surrender when you can. Um, which is all the time what’s the
Ruth Soukup: age lower off on that one?
I’m simply asking for a buddy.
Nicki Williams: Yeah, me too. It was actually onerous for me to surrender that night glass of wine. I do know, I used to be, I used to be type of considering I might surrender in my early fifties, however I’m 57. I nonetheless have my, um, purple wine and my gin and tonic, so I’m not there but, however I do. I’m so, so conscious of what it does to me now. So the minute it begins, you recognize, 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 irritating day, it’s worse. As an illustration, if I hadn’t slept correctly, it’s worse. So that you type of have to simply take heed to your physique and work out what your limits are and actually, actually keep hydrated. I feel, you recognize, simply keep hydrated after which you’ll be able to have the odd.
Glass as a deal with, however, however type of preserve it as a deal with moderately than an on a regular basis. And I do know that’s troublesome to, and the opposite factor that we actually must be very aware of as we undergo our fifties and past is carbohydrates. And I do know we speak lots about that, however they’ve. Um, it’s very, very troublesome submit menopause to, to be, uh, to manage, to metabolize, um, these refined carbohydrates.
So we’ve obtained to stay to the complicated carbs as our carbs. Um, as a result of submit menopause, we simply don’t have that, that capability to metabolize them very nicely. So we simply can’t deal with them as nicely. And we, we’re very prone to insulin resistance and that results in irritation and all, all these different issues. So if we will have a greater relationship with our carbohydrates and our alcohol, um, and do all the opposite issues that we had been already doing, then, um, we’re going to have, uh, uh, a preventing likelihood of, um, , 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 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’ll be able to. Doesn’t, you recognize, do it to your degree, um, however do it, and likewise do it in order that, you recognize, You’re having fun with it moderately than it’s a stress as a result of that’s one other factor and be irritating is train. We wish to be doing issues that we love and if that’s once more dancing across the kitchen as a substitute of going to the health club, that’s all cool as nicely.
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, you recognize, as you become old, it’s about sure, cortisol that’s nonetheless enjoying a excessive affect function. So simply ensuring we’re nonetheless taking care of ourselves doing our day by day change offs wherever potential, taking care of the thyroid as nicely, as a result of that as we age, get type of extra put on and tear and begins to type of.
stutter a little bit bit. So this such an necessary hormone thyroid that we have to actually ensure that it’s optimum and never simply sitting on the backside of the conventional vary if you get examined. And in addition when you can go non-public to get it examined correctly, as a result of I feel it’s the identical within the States, however right here.
Within the UK, we solely take a look at the TSH and the T4 sometimes, nevertheless it’s not the entire pathway. So we, we by no means actually understand how nicely our thyroid is doing till we go and do it within the non-public sector. And people checks are coming proper down now. In order that they’re pretty reasonably priced now.
Ruth Soukup: Proper. So is there, is there something that you simply suggest particularly for thyroid well being?
That’s not synthroid?
Nicki Williams: Very nutrient reliant. So that you’ve obtained to get these vitamins in protein notably. Oh, that’s the opposite factor within the weight loss plan factor that we have to examine. begin upping our protein as a result of we’re dropping muscle in a short time. Um, however so thyroid loves protein. Um, it additionally loves selenium and some of those different nutritional vitamins and minerals.
So taking a type of multi vitamin would in all probability, you recognize, be choice for many people, um, by way of supporting your thyroid, um, but additionally train and stress administration. So key. Each of these have an effect on how nicely your thyroid’s working. Uh, so yeah. And when you want medicine, you recognize, that’s nice. You realize, simply get, get your self examined as a result of the very last thing you wish 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 extra pounds with an underactive or excessive thyroid situation. Um, the subsequent hormone is insulin. We’ve obtained to handle that. Um, as a result of, uh, that, uh, blood sugar administration is so necessary. We’ve already talked a little bit 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 must be balancing. Whether or not you’re on HRT or not, uh, otherwise you’re doing it naturally, simply, you recognize, getting examined or really feel, you recognize, 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 ensure that we’re both getting it naturally by phytoestrogens, plant like estrogens, by natural dietary supplements, or by medicine similar to 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 a number of several types of relaxation. I feel all of us deal with, you recognize, simply sitting nonetheless, however you recognize, there’s bodily relaxation, sleep, ensuring you’re sleeping correctly, psychological relaxation, you recognize, 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 expertise.
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, you recognize, 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 necessary factor. I, I do know you need to speak lots about that by way of weight administration, um, but additionally by way of 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 lots and that offers us, makes us, doesn’t get sufficient oxygen into our, into our mind and the vitamins begin to clog up as nicely.
So breath work, extremely necessary on your mind, on your stress, temper, sleep, all of that. Ought to we transfer on to A? I’m whizzing by this. That is the entire e book. Going quick. A is definitely um, about these of, it’s really for these of us who’re a bit geeked out with these things and love a little bit of a biohack when you like.
A is my biohack part. It’s for activating your protecting pathways. Now I talked a little bit bit about that. about these getting older pathways, the
autophagy, uh, oxidation, you recognize, these free radicals, senescence, all this stuff that occur as we become old, naturally within the physique, um, however there are methods that we will Sluggish them down, like, you recognize, telomeres as nicely. I’m positive you’ve, you’ve heard of and irritation. So we will sluggish this stuff down by sure, um, nicely by what we’re doing already with our weight loss plan and way of life and set, however sure dietary supplements and likewise sure therapies.
So, um, we’ve all heard of, you recognize, warmth remedy with saunas, um, that, uh, generates, you recognize, 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, when you can’t, then, you recognize, a scorching tub with some warmth producing in there, that, that was very nice. After which chilly remedy, we’ve heard lots about as nicely, 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 nicely.
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 just a few seconds. And that
Ruth Soukup: doesn’t work in Florida the place I dwell 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 will not be chilly and it’s actually annoying.
And so I used to be simply really speaking to my husband about this yesterday. I’m like, I really need, uh, we’ve obtained to, trigger we have now this property that we purchased final 12 months. And so we have now six acres and plenty of room. I’m like, we obtained 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 obtained 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 recognize, you will get them, you recognize, fairly cheaply nowadays.
Trigger everybody, you recognize, 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 identical 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 had been so into that. It doesn’t do something.
So what does it really do?
Nicki Williams: So when your physique hits that chilly water, it goes into a little bit little bit of a stress response and that, nevertheless it’s stress response. Um, and it produces these chilly shock proteins that I, that I talked about. Um, after which it principally helps your cells adapt to love a difficult situation.
So, um, however as a result of your, your physique is protected, then, you recognize, it, it, it realizes that it’s protected, 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 need to take a look at the experiments completed on Wim Hof, the breath, the ice man.
In order that, you recognize, 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 sturdy from all of the chilly publicity he’s had. So, you recognize, the stronger immune system, the extra possible we’re going to dwell longer, principally.
So, and dwell, dwell higher too. We’re not going to get these, these persistent ailments. And the opposite factor is gentle remedy as nicely. So purple gentle remedy specifically has been it. a little bit little bit of controversy over that lately as a result of it’s fairly pretty new um remedy by way of nicely 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 vitality, 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 should not going to penetrate deep. No, you
Ruth Soukup: wish to get one. I’ve one. And I do, I do sit in entrance of that. So at the very least I’ve that.
Nicki Williams: You’ve obtained that
Ruth Soukup: already. That’s good. Bought 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 recognize, chapter I’ve obtained on dietary supplements and what, what we want and what we type of wanna deal with as a result of there’s, there’s a complete, 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 a little bit bit easier 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 non secular 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 when you improve that connection to those issues, you’re going to dwell an extended, happier life since you’re going to be switching on. Really feel good hormones, endorphins, uh, serotonin, dopamine, oxytocin, and people hormones change on genes that promote longevity, proper?
So these emotional, actually
Ruth Soukup: it connecting makes you reside longer and, and simply, and makes your high quality of life so significantly better. Properly, 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 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 obtained worse since clearly the COVID and the pandemic, we’ve withdrawn much more in a, what they name a buddy’s recession the place we haven’t. You realize, decrease social health, all of these issues are being, these phrases are being bandied about, however all of them have an effect on how our physiology and the way wholesome we’re and completely satisfied we’re, clearly.
Um, however they do have an effect on how lengthy we dwell. And there’s been tons and plenty of research on, on that. Um, even, even a constructive outlook on getting older for girls, proper? It is a huge factor. We’re advised by society that, you recognize, getting older will not be good. Uh, we’re, we’re, we’re not needed as an older lady. We don’t, you recognize, we, we, we have now to dye our hair.
We have now to, uh, look youthful than we’re, all of that stuff. And that has, um, that clearly has an affect on how we really feel about ourselves, how we speak to ourselves. I don’t, you solely should look within the mirror and also you’ll, you’ll spot each single flaw earlier than you even, you recognize, Take into consideration all the great things.
Proper. So we’re speaking to ourselves. We’re in a very unfavourable method. Um, and society’s backing that up. Proper. So we’ve obtained this. double factor occurring. So it doesn’t make us really feel nice, but when we have now a constructive outlook on getting older, it may well scale back that. It could actually improve our lifespan by eight years. The research say it’s extremely necessary.
So the speak, the self speak so, so necessary, reframing our ideas in order that they’re extra constructive. And I do know that’s straightforward to say, however there’s tons and plenty of therapies and methods that may aid you try this. Meditation included. Um, nevertheless it’s going to get me to meditate but. Aren’t you all of the bins, however, um, yeah, however you’ll be able to nonetheless do it with out meditating, you recognize, affirmation, issues like that, however actually eager about, that is the place the self connection is available in and actually eager about how we really feel about ourselves.
And it is a actually good time. If you happen to’ve obtained a little bit bit extra time to. Take into consideration your self and what you need for the subsequent 30 years. That is the time to do this work, to dive a bit deeper and take a look at, okay, what have I completed for the final 50 years? Has it stuffed me with pleasure? Uh, do I, how do I match extra pleasure into my life going ahead and extra goal?
And, and. Make my life really feel extra significant, um, as a result of quite a lot of girls are lacking that, that reference to that. Yeah. So all of this stuff, I do know that they’re, they’re troublesome to, um, to have solutions to they usually’re simply suppose they’re simply there. I’ve put all of them in to actually begin you eager about 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 known as E for remove and defend about your intestine well being, your, your liver well being, decreasing 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 dwell.
Ruth Soukup: Yeah. Wow. Okay. So I really feel like there’s lots we may preserve speaking about endlessly, 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 identify of the e book. I don’t know if we stated that and inform us all of the issues.
Nicki Williams: There’s one e book that I, for, when you’re in perimenopause, you wish to get, it’s not you, it’s your hormones.
And that’s the first e book that I wrote after 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 steadiness them. And the newest e book known as life after menopause. And this one is all about your embrace protocol and dwell, uh, embrace your subsequent chapter with a wholesome physique and thoughts and spirit.
Ruth Soukup: I like it. I like it. And we’ll in fact 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 to discover that Nikki. Thanks a lot for being right here at the moment. This was wonderful 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 you could find 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 recognize another person who may profit from the whole lot we talked about at the moment, please you’ll want to ship it their method.
Then you’ll want 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.