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Cortisol, Stress, and Defending Your Hormones as You Age with Nicki Williams


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 in your physique and significantly in your hormones? I feel so usually we take it as a right that we’re getting older, however we don’t all the time notice simply how a lot we are able to truly do to make this midlife section a bit simpler, more healthy, and extra comfy as we undergo the inevitable adjustments that include perimenopause and menopause.

However there truly is loads we are able to do, not simply to enhance our high quality of life proper now, however to maintain our our bodies sturdy and wholesome for the subsequent a number of many years. And that’s precisely what we’ll be speaking about right now with our particular visitor, hormone professional Nikki Williams.

Welcome to the texture higher, dwell free podcast dropped at you by Thinlicious. I’m your host, Ruth Sucup, and right here we’ll speak about all the things 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 a bit bit nerdy, a bit bit humorous, and a bit bit revolutionary.

Are you able to drop a few pounds and heal your physique for all times (with out weight-reduction plan, medicine, or making your self depressing)?

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Our free on-demand video coaching will stroll you thru the right way to make this THE yr you set well being targets…and hold 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 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 creator of seven books. And right now we’re going to be chatting with Nikki Williams, who’s an award successful nutritionist, creator, speaker, and girl’s well being professional specializing in hormone stability and menopause for ladies over 50.

She is devoted to serving to ladies reclaim their hormonal well being and unlock a life stuffed with vitality and pleasure by means of her podcast, completely satisfied hormones for all times. And right now she’s sharing some superb recommendation for the right way to age extra gracefully and vibrantly by means of defending your hormones. She has a lot unbelievable knowledge to share, and so, with out additional ado, I’m so excited to have the ability to introduce you to right now’s interview visitor, Nikki Williams.

Nikki, thanks a lot for being right here right now. I’m so excited to speak to you. Thanks a lot, Ruth. I’m actually excited to be right here. So why don’t we simply begin by listening to a bit bit about you, who you’re, what you do and the way you bought to be doing what you at the moment are. 

Nicki Williams: Good. Yeah. So I’m a professional nutritionist.

I’m a hormone 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 would possibly’ve heard of them. And I had a giant group, a really accountable job. And I had two younger children at dwelling.

They have been round like six and eight, one thing like that. And, um, I used to be in my early forties and I, I had all the time been 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 individuals’s names and what I used to be doing at work.

Um, simply typically actually dangerous moods, actually irritable and snappy with my household. And I used to be placing weight on round my stomach space, which I had all the time been 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 record each day. I wasn’t feeling any pleasure.

I wasn’t feeling the enjoyment from my children that I, you recognize, actually was determined to be a superb mother. And I didn’t really feel like that in any respect. So I went to my physician and, you recognize, I’ve heard this story so many occasions. I’m positive you will have sat my, uh, very temporary appointment, instructed him all my signs. And he simply handed me a prescription that mentioned Prozac.

And this was, um, 15 years in the past. So I assume that was the 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 suppose it’s that I don’t, I don’t know what it’s, but it surely’s not that. And he mentioned, no, no, no, it’ll, it’ll enable you to. It’ll make you’re feeling higher. So I went away considering this may’t be it. What’s happening now? Fortunately. My dad is a hormone physician. Now I didn’t actually know what that was again within the day. So I didn’t have any clue about my well being or hormones.

I simply didn’t know what something about something. So I rang him up and I mentioned, dad, you recognize, I don’t know that is something to do with hormones, in all probability not, however you recognize, that is what’s happening. And my physician needs to place me on this. And he mentioned, no, no, no, you’re 42. It’ll be perimenopause. And I went. What you mentioned, what dad telling you this, that 

Ruth Soukup: is most ladies 

Nicki Williams: don’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 recognize, hormones, what are they, you recognize?

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 recognize, I’m nowhere close to that. So it may’t be something to do with that. So anyway. What occurred was he then defined to me what peri was, um, you recognize, all of the signs, what was occurring to my hormones as I used to be going by means of my forties and gave me the schooling that I by no means received in school or wherever else about my very own physique and what was occurring to it.

I used to be completely thoughts blown. I used to be like, How on earth do I not know this? What? That is such a significant life transition. For 50 

Ruth Soukup: 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 have to do? I’m not, you recognize, do I would like treatment or what?

He goes, no, no, no. All you want to do Is make a number of tweaks. So are you taking care of your hormones? And I’m like, ah, I don’t know. I don’t even know what hormones are. Are you taking care of them? What are you doing? You realize, how’s it, how’s your, what’s your life-style, train, stress, sleep, blah, blah, blah, weight loss program, all of that dietary supplements.

And, um, what he, what he taught me was the right way to actually nourish the hormones as a result of I clearly hadn’t been doing that. And only a few tweaks in all of these areas. And some weeks later, I felt so a lot better. I had extra vitality. My mind targeted. I’m 

Ruth Soukup: in love along with your dad proper now. Like Yeah. Yeah. I need to go give him a hug.

Like, how superb is that? 

Nicki Williams: Have you learnt what? I’m so, so completely satisfied that he was round and I had an entire newfound respect for him. I, you recognize, 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 individual.

I didn’t know if he was proper or not. I, you recognize, I’m a bit bit cynical like that. So I did do the check. And located that almost all of my hormones have been just about on the ground and I used to be actually stunned, significantly cortisol, truly, which is actually attention-grabbing as a result of I’ve primarily based 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 life-style was, was telling me in another way and having a unique impact on my physique.

Trigger once I checked out these outcomes, I used to be like, Oh, okay. I have to do one thing about this as a result of that is type of severe. So, um, a lot 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 additionally fairly offended that, you recognize, we didn’t know these things.

And it wasn’t rocket science. You realize, we simply wanted to know. How one can 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 a lot better place than most ladies are going by means of that transition. So, um, angrily equally offended 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, 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 total 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 like your dad. I like your dad. Like he can by no means cease as a result of we’d like. Folks like him to save lots of, to save lots of ladies. 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 an entire lengthy line of medical doctors and nurses in my household going again many years. So, um, I rebelled as a teen and mentioned, I don’t need to do this. I’m going to be the one to interrupt the mildew. I’m going to go and do. Languages and did all of that stuff and ended up in a company job that I wasn’t actually loving.

I wasn’t fulfilled. So it’s a humorous 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 ladies undergo. Yeah. 

Ruth Soukup: Um, yeah. So that you assist ladies 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 all the things, uh, intestine well being and, you recognize, 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 are able to actually step in and provides ladies the instruments that they should type of actually stability 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 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 may simply inform each girl this one factor, as a result of they by no means realize it and it all the time blows their thoughts, like, what would it not be?

Nicki Williams: Oh gosh, um, I can’t pin it down to at least one. I instructed you I used to be going to drag questions out of left discipline. No, no. I’ll let you know what, the one factor that’s, that stunned me probably the most in my work, as a result of I first. However clearly I skilled in diet. So for me, it was all the time weight loss program, weight loss program, weight loss program, however type your weight loss program out. And, you recognize, you’re principally there, however truly 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 recognize, everyone knows that stress has an impression on us on each a part of our lives and our well being, but it surely’s not till you see all the ladies going by means of this, the perimenopausal stage that you simply notice. That truly stress us such a big effect that I’d say it’s the primary determinator of how properly you’ll undergo menopause and past.

Wow. Yeah. I’ve by no means heard 

Ruth Soukup: anyone say that earlier than. So, and I speak about these things each day. Um, however so I’ve quite a lot of, I’ve quite a lot of comply with up questions on this. So, I imply, we dwell in such a anxious world, proper? Like all the things about our world is anxious and clearly you’re within the UK. I’m in the US and we’re in election season.

So it’s like, like stress is a brilliant excessive and. All the things’s occurring. And, and so like, how do you, how, how do you do, like that’s the, that I feel I’ve actually struggled with that, proper. As a, as a mother, as a enterprise proprietor, all these items that I’ve received happening on a regular basis. Like, I do know I gotta hold my stress ranges low, however I really feel like then I get stressed about my stress ranges.

Yeah. And so how do you truly decrease your cortisol? Like how do you, how do you handle that facet of issues? Okay. Very first thing is to not get burdened 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 ladies, and I’ve seen this occur loads within the final 10 years as properly with purchasers is that, you recognize, we, we get, we are able to get a bit obsessed about our well being.

You realize, the strolling properly, they known as it, no matter you need to name it. Uh, we don’t need to get to that stage trigger that’s simply including the stress. We don’t need to be burdened about being wholesome and being properly, however we additionally have to take duty and likewise simply guarantee that we we’ve received a stability of some type.

So I’m not going to say go and meditate for an hour each day. As a result of that may stress the vast majority of ladies out. Proper. Yeah. So, however I’ll say that you simply do have to take a while for your self and hopefully that’s not a stress. It’s truly 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 may get 15 to twenty minutes, for those who’re actually pushed, that may do it, that may change off that stress response for a small a part of your day and assist to stability and enhance your resilience.

For the remainder of the day and that’s been studied and there’s proof. Simply quarter-hour. Clearly, the extra you do, the extra helpful it’s. However for those who’re tight on time. Getting up quarter-hour earlier than your children or quarter-hour earlier than you want to, or taking quarter-hour at lunchtime. I do know that’s actually onerous as properly generally, however going out lunchtime, who takes the lunch?

However, you recognize, taking your lunch for a begin. After which, you recognize, 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 evening time, simply earlier than you go to mattress, you would possibly need 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 properly. 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 ensure all people else is completely satisfied other than us. So we’re, we’re taking care of different individuals. We’re operating our companies.

We’re doing work. We’re, we’re doing all the things 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 ladies are burning out. And there’s a lot of causes for that, um, that I, we may do an entire nother podcast on. However, um, if we are able to get preventative now, that is, that is the time to do it. And for those who’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 should meditate, though that’s. Wonderful. If you may get into it. Um, but when not, you may go for a stroll in nature. You may learn a e book has been proven to decrease cortisol so long as it’s not too anxious.

I don’t need 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’re keen on. 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 bit bit. But when not, it’s simply sitting nonetheless for 15, 20 minutes.

Now I do know quite a lot 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 quite a lot of guilt and disgrace related to it too. In case you’re not being productive. Wow. You realize, what are you doing? Are you, are you being lazy? What’s mistaken 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 straight impacts how properly you undergo perimonopause.

After which I’d assume, trigger you’ve been doing quite a lot 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 truly, as a result of we’re, sadly, menopause makes us extra liable to issues, uh, you recognize, extra severe 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 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, except there’s one thing else happening.

However you recognize, 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 facet, there’s an entire completely different panorama ready for you. Your hormones may need settled. However then there’s all these different issues happening, like irritation and, um, oxidation and customarily all these getting older pathways that, uh, we have now to then be aware of.

We don’t should know an excessive amount of about them intimately, however we do know we do have to know the right way to reverse a few of these issues. Um, and actually take care of our genetic expression. And what I imply by that’s that Genes solely truly dictate 10 to twenty p.c of how properly you’re going to age and the way lengthy you’re going to dwell, proper?

Actually? We’ve received a large alternative that 80 to 90 p.c is right down to us and our weight loss program, 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 while you’re actually targeted on simply getting your hormones as balanced as attainable.

Get your stress ranges down, work in your cortisol. And, and we discuss loads about hormones on this podcast, proper? And we speak about the right way to, like what to eat to stability your hormones and all of these issues. So that you’re saying life-style. Hormone stability, and then you definately get to 50 ish and precise menopause occurs.

After which, so what’s the distinction? What’s this, what you need to, I’d assume you need to proceed all of the preliminary life-style work that you simply’re doing, however what for those who didn’t do this? What for those who’re simply beginning now in your fifties? 

Nicki Williams: Oh, properly, you recognize, there’s by no means, it’s by no means too late to start out. In order that’s the, that’s the message you want to give throughout is that, you recognize, there’s 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, after we end our intervals, across the common age of 52, it may be completely different for everybody. However for those who, for those who end your interval at 52, a life expectancy of a lady is mid 80s, now 83, 84, then there’s 30 odd years, probably, of your life to dwell. Um, and also you need that to be the, in the perfect well being attainable.

As a result of lifespan is a unique 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 have been 100 odd years in the past the place 50 p.c 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 need to be in, you recognize, find yourself in a care dwelling or being, having to being taken care of and the standard of life is actually low. You realize, you, you converse to most individuals they usually’d need 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 verify these years are the perfect 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. Possibly the children have left dwelling or perhaps, um, you recognize, you’ve received, um, a job that’s extra secure otherwise you’ve, you’ve received some cash within the financial institution.

So you may type of begin to have a look at slowing down otherwise you’ve received completely different duties, no matter. Um, it’s a time after we can truly it’s a possibility for us to rework ourselves as a result of we’re type of freed up from the month-to-month cycle. All the things 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 present 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 ladies, they’re ineffective.

They’re irrelevant. There are invisible even, and chances are you’ll really feel that method, however there’s a lot alternative to not really feel that method. And to actually go away a mark on the world that you simply’re pleased 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 may get these items below management in your life and with, with the life-style adjustments that may truly make you’re feeling good for a extremely very long time. Then swiftly you’re like, wow, my children are grown. So I don’t have that to fret about it anymore. Just like the world is my oyster. I can do something I would like.

And I feel if like extra ladies hold a begin approaching life that method, prefer it’s like a revolution. It has the potential to be a revolution for this era of girls who’ve a lot to precisely what you mentioned, proper? A lot to supply. So, Going again then, like, what are the, what are the danger elements and what are the primary issues that we have to be taking a look at, like type of in that, in that age as we become older and, and what do we have to deal with?

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 threat of osteoporosis, uh, and joints as a result of we need to be extra cell and we would like to have the ability to transfer round as we become older.

Um, we have to scale back irritation, which, which typically is the cornerstone of most ailments, you recognize, so, uh, we’ve received to guarantee that we’re dwelling an anti-inflammatory weight loss program and life-style. And that, that stress piece comes into this as properly as a result of stress promotes irritation. Um, yeah, we have to be taking care of typically all the things.

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 properly. 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, significantly.

You simply have to know, uh, what in your weight loss program and life-style will assist these areas.

Um, and, and yeah, as a result of while you, 

Ruth Soukup: while you point out all these issues, it’s, it virtually appears like overwhelming, like, Oh, properly, how am I purported to deal with my coronary heart and my mind and, you recognize, and, and, and like, it’s all these items and my stress ranges and all these things, but it surely’s truly not so many issues, proper.

Proper. As a result of this, as a result of. A couple of issues will assist all of these issues. 

Nicki Williams: Oh, completely. Completely. 

Ruth Soukup: Can we speak about that a bit bit? Like, trigger you will have a protocol for wholesome getting older. 

Nicki Williams: Discuss that. It’s known as embrace truly. And the explanation for that, I really need it to be a time period, a transition the place we are able to, ladies can embrace it and actually not be, not be terrified of it as a result of there are some scary stats on the market.

We don’t need to take a look at that. We need to be embracing it and ensuring that we have now, we’re. As important and as, as sensible and, and as switched on as attainable, however we really feel good as properly. And we’re feeling fulfilled and it’s not, it’s not simply bodily well being that we have to work on. It’s emotional well being.

Trigger that has a large impression on the physique, which is why I’ve included it within the embrace protocol. So the E of embraces eat, and clearly that is all of the dietary stuff, which truly, such as you say, comes from that, that. Heritmenopausal, taking care of your hormones naturally and all of that stuff. And it’s simply ensuring that your plate is an effective one.

I’m not going to enter the meals as a result of all people 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 which may occur as you undergo your fifties that, you recognize, perhaps you may get away inside your forties. So issues, there’s a few issues that you simply would possibly 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 quit for those who can. Um, which is all the time what’s the 

Ruth Soukup: age reduce 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’d quit 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 anxious day, it’s worse. As an illustration, if I hadn’t slept correctly, it’s worse. So that you type of have to simply hearken 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 may have the odd.

Glass as a deal with, however, however type of hold it as a deal with slightly than an on a regular basis. And I do know that’s troublesome to, and the opposite factor that we actually have to be very conscious 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 troublesome submit menopause to, to be, uh, to control, 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 skill to metabolize them very properly. So we simply can’t deal with them as properly. And we, we’re very liable to insulin resistance and that results in irritation and all, all these different issues. So if we are able to have a greater relationship with our carbohydrates and our alcohol, um, and do all the opposite issues that we have been already doing, then, um, we’re going to have, uh, uh, a combating probability of, um, a superb, wholesome physique and thoughts.

I like that. In order that’s the E, proper? That 

Ruth Soukup: was the E portion. 

Nicki Williams: I’ll run by means of the others in a short time. So, Amy’s transfer. And motion each 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 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 slightly than it’s a stress as a result of that’s one other factor and be anxious is train. We need to be doing issues that we love and if that’s once more dancing across the kitchen as an alternative of going to the health club, that’s all cool as properly.

Um, the B is stability your hormones as a result of we nonetheless should take care of these pesky hormones. Yeah. Um, so it’s this time, you recognize, 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 each day change offs wherever attainable, taking care of the thyroid as properly, as a result of that as we age, get type of extra put on and tear and begins to type of.

stutter a bit 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 conventional vary while you get examined. And in addition for those who can go non-public to get it examined correctly, as a result of I feel it’s the identical within the States, however right here.

Within the UK, we solely check the TSH and the T4 often, but it surely’s not the entire pathway. So we, we by no means actually know the way properly our thyroid is doing till we go and do it within the non-public sector. And people checks are coming proper down now. So that they’re pretty reasonably priced now. 

Ruth Soukup: Proper. So is there, is there something that you simply advocate particularly for thyroid well being?

That’s not synthroid? 

Nicki Williams: Very nutrient reliant. So that you’ve received to get these vitamins in protein significantly. Oh, that’s the opposite factor within the weight loss program factor that we have to examine. begin upping our protein as a result of we’re shedding muscle in a short time. Um, however so thyroid loves protein. Um, it additionally loves selenium and some of those different nutritional vitamins and minerals.

So taking a type of multi vitamin would in all probability, you recognize, be a superb choice for many people, um, when it comes to supporting your thyroid, um, but additionally train and stress administration. So key. Each of these have an effect on how properly your thyroid’s working. Uh, so yeah. And for those who want treatment, you recognize, that’s wonderful. You realize, simply get, get your self examined as a result of the very last thing you need to do is undergo with an underactive thyroid.

It’s actually not good. You’ll be exhausted and also you’re by no means going to drop a few pounds with an underactive or excessive thyroid situation. Um, the 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 a 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 effective factor. After which lastly, intercourse hormones. So these are the hormones we have to be balancing. Whether or not you’re on HRT or not, uh, otherwise you’re doing it naturally, simply, you 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 in your mind, in your bones, in 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 treatment reminiscent of HRT. I’m not towards any of these.

It’s all about what works for you and ensuring you make that proper alternative in your physique. Um, R is relaxation, relaxation sufficient. We’ve talked about, so a lot of various kinds 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 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 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 a giant one is sleep and ensuring sleep is such an necessary factor. I, I do know you have to discuss loads about that when it comes to weight administration, um, but additionally 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 are able to 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 properly.

So breath work, extremely necessary in your mind, in 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 truly for these of us who’re a bit geeked out with these things and love a little bit of a biohack for those who like.

A is my biohack part. It’s for activating your protecting pathways. Now I talked a bit bit about that. about these getting older pathways, the

autophagy, uh, oxidation, you recognize, these free radicals, senescence, all these items that occur as we become older, naturally within the physique, um, however there are methods that we are able to Gradual them down, like, you recognize, telomeres as properly. I’m positive you’ve, you’ve heard of and irritation. So we are able to gradual these items down by means of sure, um, properly by means of what we’re doing already with our weight loss program and life-style 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 might truly, um, enhance 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 may get that, for those who can’t, then, you recognize, a sizzling bathtub with some warmth producing in there, that, that was very nice. After which chilly remedy, we’ve heard loads about as properly, um, that produces chilly. Chilly shock proteins versus warmth shock proteins. And that does one thing very comparable, but it surely additionally helps your immune system as properly.

So for those who don’t should go and sit in an ice bathtub, you may simply put the bathe on chilly for a number of 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 means of just isn’t chilly and it’s actually annoying.

And so I used to be simply truly speaking to my husband about this yesterday. I’m like, I really need, uh, we’ve received to, trigger we have now this property that we purchased final yr. And so we have now six acres and plenty of room. I’m like, we received to determine a spot to have a sauna. And an ice bathtub, like I’m, I’m prepared for it.

Trigger I hold listening to about it and I can’t have chilly showers and I would like chilly remedy. 

Nicki Williams: You’re 

Ruth Soukup: loopy. 

Nicki Williams: I’d love that. I’ve received the tiniest backyard right here in close to London, so I’d don’t have room, but when I did, I’d positively be placing in a sauna and an ice bathtub. And I feel, you recognize, you may get them, you recognize, fairly cheaply today.

Trigger everybody, you recognize, everybody’s into them. I do know, however in order that they’re not, 

Ruth Soukup: they’re not, So that is the query, proper? Trigger I’m like, is that this identical to a fad that persons are speaking about, but it surely’s going to be like executed. And everybody’s going to love, I don’t know why we have been so into that. It doesn’t do something.

So what does it truly do? 

Nicki Williams: So when your physique hits that chilly water, it goes into a bit little bit of a stress response and that, but it surely’s a superb stress response. Um, and it produces these chilly shock proteins that I, that I talked about. Um, after which it principally helps your cells adapt to love a difficult situation.

So, um, however as a result of your, your physique is 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 it’s important to take a look at the experiments executed 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 problem 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 power ailments. And the opposite factor is mild remedy as properly. So purple mild remedy particularly has been it. a bit 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 properly being after which there’s not large quantities of analysis on it but but it surely does appear to have some potential um With for that, that infrared vitality, but it surely type of must go deep.

So among the cheaper type of, we’ve seen all of the face masks and stuff in your pores and skin. A few of these usually are not going to penetrate deep. No, you 

Ruth Soukup: need to get a superb one. I’ve a superb one. And I do, I do sit in entrance of that. So no less than I’ve that. 

Nicki Williams: You’ve received that 

Ruth Soukup: already. That’s good. Obtained that already, however I nonetheless want the sauna and the ice bathtub.

Off 

Nicki Williams: the field. Um, yeah. After which there’s the entire, you recognize, chapter I’ve received on dietary supplements and what, what we’d like and what we type of wanna deal with as a result of there’s, there’s an entire, it’s, it’s overwhelming isn’t it? All of the dietary supplements which are on the market. Sure. Um, so I attempt to make that a bit bit less difficult to digest for everybody.

Good. After which C is the brand new, actually one which I don’t, that didn’t should deal with in my 40s essentially as a result of this one is about connecting. So connecting, I’ve put C is join deeply as a result of as people, we have to join. Connection, not simply with different people, however with nature, with our meals, uh, with some type of religious connection and with ourselves.

So every of these classes are simply as necessary as one another. Um, after which what, what that does is that for those who enhance 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 a lot better. Nicely, it makes you happier. And we don’t speak about this sufficient. Like no one talks about this sufficient after we’re on this world, particularly now with social media and all the things’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 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 ladies, proper? It is a huge factor. We’re instructed by society that, you recognize, getting older just isn’t good. Uh, we’re, we’re, we’re not wished as an older girl. We don’t, you recognize, 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 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 good things.

Proper. So we’re speaking to ourselves. We’re in a extremely unfavorable method. Um, and society’s backing that up. Proper. So we’ve received this. double factor happening. So it doesn’t make us really feel nice, but when we have now a constructive outlook on getting older, it may scale back that. It could possibly enhance 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 constructive. And I do know that’s simple to say, however there’s tons and plenty of therapies and strategies that may enable you to do this. Meditation included. Um, but it surely’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 recognize, affirmation, issues like that, however actually enthusiastic about, that is the place the self connection is available in and actually enthusiastic about how we really feel about ourselves.

And it is a actually good time. In case you’ve received a 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 executed for the final 50 years? Has it crammed me with pleasure? Uh, do I, how do I match extra pleasure into my life going ahead and extra objective?

And, and. Make my life really feel extra significant, um, as a result of quite a lot of ladies are lacking that, that reference to that. Yeah. So all of these items, I do know that they’re, they’re troublesome to, um, to have solutions to they usually’re simply suppose they’re simply there. I’ve put all of them in to actually begin you enthusiastic about these items as a result of they’re necessary after we need 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 eradicate and defend about your intestine well being, your, your liver well being, decreasing these toxins as a lot as attainable 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 loads we may hold speaking about endlessly, however we’re out of time. So why don’t you inform us the place we are able to discover you on-line, how we are able to get your e book, inform us the 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, for those who’re in perimenopause, you need to get, it’s not you, it’s your hormones.

And that’s the first e book that I wrote once I was round mid forties. In spite of everything this craziness. So that may get you thru your forties. And it’s all about your 54 hormones and the right way to stability them. And the most recent e book is known as life after menopause. And this one is all about your embrace protocol and the right way to dwell, uh, the right way to embrace your subsequent chapter with a wholesome physique and thoughts and spirit.

Ruth Soukup: I adore it. I adore it. And we’ll in fact put the hyperlinks to each of these within the present notes. So for those who’re listening to this and also you neglect what they’re known as, simply go to the present notes and also you’ll be capable of discover that Nikki. Thanks a lot for being right here right now. This was superb and so insightful, and I simply actually recognize you sharing all of your data.

Thanks a lot, Ruth. It’s been enjoyable. All proper, guys, that about does it for this episode. Keep in mind that you’ll find the hyperlink to each of Nikki’s books within the present notes together with the hyperlink to her podcast if you wish to hearken to extra. And if you recognize another person who would possibly profit from all the things we talked about right now, please make sure you ship it their method.

Then make sure you subscribe to the podcast to be seen, notified of future episodes. And I’ll see you again right here for one more new episode very quickly.



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