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

That is the transcript of an interview hosted on Ruth’s Really feel Higher. Reside 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 believe so usually we take it with no consideration that we’re getting older, however we don’t at all times notice simply how a lot we are able to truly do to make this midlife part a bit of simpler, more healthy, and extra snug as we undergo the inevitable modifications that include perimenopause and menopause.

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

Welcome to the texture higher, stay free podcast dropped at you by Thinlicious. I’m your host, Ruth Sucup, and right here we’ll speak about the whole lot from the science of weight reduction to sensible suggestions for making your well being a precedence within the midst of a busy life. It’s a bit of bit nerdy, a bit of bit humorous, and a bit of bit revolutionary.

So buckle up, pal, as a result of it’s about to get actual.

Hey there, and welcome again to the texture higher, stay free podcast. For these of you who don’t know me, my 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 instances bestselling writer of seven books. And right this moment we’re going to be chatting with Nikki Williams, who’s an award successful nutritionist, writer, speaker, and lady’s well being skilled 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 full of vitality and pleasure by way of her podcast, completely satisfied hormones for all times. And right this moment she’s sharing some superb recommendation for methods to age extra gracefully and vibrantly by way 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 this moment’s interview visitor, Nikki Williams.

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

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

I’m a hormone skilled. Um, however I wasn’t at all times that, clearly there’s at all times a change story, however in my early forties, I used to be working in a really accountable company job, um, for an airline, uh, Virgin Atlantic, you may’ve heard of them. And I had a giant staff, a really accountable job. And I had two younger children at residence.

They have been round like six and eight, one thing like that. And, um, I used to be in my early forties and I, I had at all times 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 battle with exhaustion, mind fog. I used to be lacking, forgetting individuals’s names and what I used to be doing at work.

Um, simply usually actually unhealthy moods, actually irritable and snappy with my household. And I used to be placing weight on round my stomach space, which I had at all times been capable of handle earlier than and I simply couldn’t shift it. And I felt like life was only a large battle. It was only a to do checklist every single day. I wasn’t feeling any pleasure.

I wasn’t feeling the enjoyment from my children that I, you understand, 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 understand, I’ve heard this story so many instances. I’m positive you’ve got sat my, uh, very temporary appointment, instructed 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 assume it’s that I don’t, I don’t know what it’s, however it’s not that. And he stated, no, no, no, it’ll, it’ll assist you. It’ll make you’re feeling higher. So I went away pondering this could’t be it. What’s occurring now? Fortunately. My dad is a hormone physician. Now I didn’t actually know what that was again within the day. So I didn’t have any clue about my well being or hormones.

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

Ruth Soukup: is most girls 

Nicki Williams: should not have their dads telling them and I actually am so grateful for that.

I actually am. Trigger I don’t know the place I’d be now. If it wasn’t for him saying that to me, that was like my thoughts blowing second as a result of I didn’t know what that meant both. So that you grew up your complete life, having no thought what the heck he did. No thought. I simply knew he was a health care provider, however you understand, hormones, what are they, you understand?

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 far more consciousness. Again then, I simply heard the phrase menopause and I assumed, how? Whoa, whoa, whoa. I’ve nonetheless acquired a interval.

I’m not outdated. I’m not grey. I’m, you understand, I’m nowhere close to that. So it could’t be something to do with that. So anyway. What occurred was he then defined to me what peri was, um, you understand, all of the signs, what was taking place to my hormones as I used to be going by way of my forties and gave me the schooling that I by no means acquired in school or anyplace else about my very own physique and what was taking place to it.

I used to be completely thoughts blown. I used to be like, How on earth do I not know this? What? That is such a 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 imagine it. It’s insane. So I stated to him, uh, so what, what are you saying to me? What do I must do? I’m not, you understand, do I would like remedy or what?

He goes, no, no, no. All that you must 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 recognize, how’s it, how’s your, what’s your way of life, train, stress, sleep, blah, blah, blah, food plan, all of that dietary supplements.

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

Ruth Soukup: in love 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 a complete newfound respect for him. I, you understand, now, now I knew what he did and the way he helped girls. I, I’m simply, yeah, I used to be so, uh, in awe, I believe. So I took his recommendation clearly, however I additionally acquired examined as a result of I type of am very logical individual.

I didn’t know if he was proper or not. I, you understand, I’m a bit of bit cynical like that. So I did do the take a look at. And located that the majority of my hormones have been just about on the ground and I used to be actually shocked, notably cortisol, truly, which is absolutely fascinating as a result of I’ve primarily based numerous my work on cortisol since, as a result of I didn’t really feel like I used to be a stressy type of individual, however, however clearly my way of life was, was telling me in another way and having a special impact on my physique.

Trigger after I checked out these outcomes, I used to be like, Oh, okay. I must do one thing about this as a result of that is type of critical. So, um, 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 understand, we didn’t know these things.

And it wasn’t rocket science. You recognize, we simply wanted to know. Methods to take care of our hormones higher in order that then we could possibly be ready for the perimenopause after which get, you understand, past, past that, um, we, we’d be in a a lot better place than most girls are going by way of that transition. So, um, angrily equally indignant and equally fascinated.

I ended up giving up my company job as a result of I acquired 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 following 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 understand, educating. Actually 

Ruth Soukup: modified your whole life. Completely. 

Nicki Williams: Yeah. 

Ruth Soukup: Completely 

Nicki Williams: modified. Yeah. My dad remains to be working. He’s 81 and he’s nonetheless seeing his sufferers. 

Ruth Soukup: I like your dad. I like your dad. Like he can by no means cease as a result of we want. Individuals like him to avoid wasting, to avoid wasting girls. Though now it sounds prefer it runs within the household since you’re taking on.

Nicki Williams: That’s what I believe, you understand, I at all times, my, I come from a complete lengthy line of docs and nurses in my household going again many years. So, um, I rebelled as a teen and stated, I don’t need to do this. I’m going to be the one to interrupt the mould. I’m going to go and do. Languages and did all of that stuff and ended up in a company job that I wasn’t actually loving.

I wasn’t fulfilled. So it’s a humorous means that type of life type of spins you again round and you find yourself doing not, not medical, however you understand, one thing to assist girls undergo. Yeah. 

Ruth Soukup: Um, yeah. So that you assist girls with hormones, 

Nicki Williams: hormone balancing, however you understand 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 understand, um, irritation and mind well being and all of it.

So. Sure. Um, the, the, notably the perimenopause and the postmenopausal phases the place these issues begin to change. And that’s the place we are able to actually step in and provides girls the instruments that they should type of actually steadiness these hormones, but additionally cut back irritation, enhance their intestine well being, all of that stuff.

Trigger it’s all linked. It could, and it’s very totally different for each single 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 might simply inform each lady this one factor, as a result of they by no means comprehend it and it at all times 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 subject. No, no. I’ll inform you what, the one factor that’s, that shocked me essentially the most in my work, as a result of I first. However clearly I skilled in diet. So for me, it was at all times food plan, food plan, food plan, however type your food plan out. And, you understand, 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 understand, everyone knows that stress has an impression on us on each a part of our lives and our well being, however it’s not till you see all the ladies going by way of this, the perimenopausal stage that you simply notice. That truly stress us such a big effect 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 every single day. Um, however so I’ve numerous, I’ve numerous comply with up questions on this. So, I imply, we stay in such a traumatic world, proper? Like the whole lot about our world is traumatic 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. The whole lot’s taking place. And, and so like, how do you, how, how do you do, like that’s the, that I believe I’ve actually struggled with that, proper. As a, as a mother, as a enterprise proprietor, all these items that I’ve acquired occurring on a regular basis. Like, I do know I gotta hold my stress ranges low, however I really feel like then I get wired about my stress ranges.

Yeah. And so how do you truly decrease your cortisol? Like how do you, how do you handle that aspect of issues? Okay. Very first thing is to not get harassed 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 understand, we, we get, we are able to get a bit obsessed about our well being.

You recognize, the strolling nicely, they referred to 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 harassed about being wholesome and being nicely, however we additionally must take accountability and likewise simply be sure that we we’ve acquired a steadiness of some type.

So I’m not going to say go and meditate for an hour every single day. As a result of that can stress nearly all of girls out. Proper. Yeah. So, however I’ll say that you simply do must take a while for your self and hopefully that’s not a stress. It’s truly a pleasant factor. So having some instances your self and I, you understand, it’s onerous to place a quantity on it, but when you may get 15 to twenty minutes, in the event 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 in the event you’re tight on time. Getting up quarter-hour earlier than your children or quarter-hour earlier than that you must, or taking quarter-hour at lunchtime. I do know that’s actually onerous as nicely typically, however going out lunchtime, who takes the lunch?

However, you understand, taking your lunch for a begin. After which, you understand, 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 night time time, simply earlier than you go to mattress, you may need to use it as a part of your de stressing, wind down routine, as a result of numerous us do.

battle 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 verify all people else is completely satisfied other than us. So we’re, we’re taking care of different individuals. We’re working our companies.

We’re doing work. We’re, we’re doing the whole lot besides that factor that we actually must do, which is take care of ourselves. And the extra we do the opposite stuff. The extra possible we’re to go and burn out, and that’s going to be no good for anyone, for our revenue, for our companies, for our households, for something.

So we actually must deal with this as a result of numerous girls are burning out. And there’s a number of causes for that, um, that I, we might do a complete nother podcast on. However, um, if we are able to get preventative now, that is, that is the time to do it. And in the event you’re pre, In the event 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 the event you’re in perimenopause already, then that is going to massively enhance your signs. So 15 to twenty minutes a day. Now you don’t must meditate, though that’s. Wonderful. If you may get into it. Um, but when not, you possibly can 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 traumatic.

I don’t need to learn scary one, you understand, 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 could possibly be simply merely, you understand, having a dance round your kitchen, gardening, no matter your passion is, you understand, doing a bit of bit. But when not, it’s simply sitting nonetheless for 15, 20 minutes.

Now I do know numerous girls battle with that. Um, that’s traumatic. I get antsy. Yeah, you do. That’s it. You are able to do. And there’s numerous guilt and disgrace related to it too. In the event you’re not being productive. Wow. You recognize, what are you doing? Are you, are you being lazy? What’s unsuitable with you? You recognize, why aren’t you contributing?

Busy, you understand, 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 instantly impacts how nicely you undergo perimonopause.

After which I might assume, trigger you’ve been doing numerous 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? Massively truly, as a result of we’re, sadly, menopause makes us extra vulnerable to issues, uh, you understand, extra critical situations as we age.

So it’s much more necessary to get by way of as soon as we by way of menopause to, to essentially take care of ourselves correctly. Um, and that’s what actually I get into within the e book is, is to essentially take a look at every of these areas. Trigger it’s, you understand, if, It’s all about your hormones in your 40s. It’s just about, you understand, get these balanced and also you’re going to really feel okay ish, you understand, until there’s one thing else occurring.

However you understand, hormones are actually ruling the race since you’re on that curler coaster by way of peri. However when you’re by way of menopause and out the opposite aspect, there’s a complete totally 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, now we have to then pay attention to.

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

Actually? We’ve acquired an enormous alternative that 80 to 90 % is all the way down to us and our food plan, way of life, and the way we, how, and our emotional well being. So, 

Ruth Soukup: so let’s, if we put a timeline right here, proper? Like, so, trigger our listeners are forties, fifties, sixties, principally. Um, so we put a timeline forties is once 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 lots about hormones on this podcast, proper? And we speak about methods to, like what to eat to steadiness your hormones and all of these issues. So that you’re saying way of life. Hormone steadiness, and 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 might assume you need to proceed all of the preliminary way of life work that you simply’re doing, however what in the event you didn’t do this? What in the event you’re simply beginning now in your fifties? 

Nicki Williams: Oh, nicely, you understand, there’s by no means, it’s by no means too late to start out. In order that’s the, that’s the message that you must give throughout is that, you understand, there’s by no means, it’s by no means too late.

You can begin proper now. Um, as a result of you understand, Most of us, once we end our intervals, across the common age of 52, it may be totally different for everybody. However in the event you, in the event you 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 stay. Um, and also you need that to be the, in the perfect well being attainable.

As a result of lifespan is a special factor to well being span, you understand? So life expectancy is, is, is totally different. extending. Nevertheless, well being span isn’t proper. So we’re nonetheless on the similar stage. We have been 100 odd years in the past the place 50 % of us will stay unwell. 

Ruth Soukup: And so these 30 years find yourself being not prime quality.

Yeah. 

Nicki Williams: Yeah. You recognize, you’re, you understand, we don’t, none of us need to be in, you understand, find yourself in a care residence or being, having to being sorted and the standard of life is absolutely low. You recognize, you, you communicate to most individuals they usually’d need to go earlier than that, you understand, that earlier than that occurs. So it’s actually necessary that we do that.

We begin now in midlife. To ensure these years are the perfect they will probably 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 residence or possibly, um, you understand, you’ve acquired, um, a job that’s extra steady otherwise you’ve, you’ve acquired some cash within the financial institution.

So you possibly can type of begin to have a look at slowing down otherwise you’ve acquired totally different duties, no matter. Um, it’s a time once we can truly it’s a chance for us to rework ourselves as a result of we’re type of freed up from the month-to-month cycle. The whole lot calms down. We don’t have these type of swings anymore.

And likewise we’re at a stage the place we’re wiser, we’re smarter, we’re extra skilled. expertise we’re extra resilient as a result of we’ve been by way of a lot. And we’ve acquired 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 understand, we’re not only for the scrap heap and the society will inform you that, you understand, older girls, they’re ineffective.

They’re irrelevant. There are invisible even, and it’s possible you’ll really feel that means, however there’s a lot alternative to not really feel that means. And to essentially go away a mark on the world that you simply’re happy with. I 

Ruth Soukup: 100% agree with that. Like, I, I really feel like that is like this golden second the place now we have a chance, proper?

If you may get these items beneath management in your life and with, with the life-style modifications that can truly make you’re feeling good for a extremely very long time. Then hastily you’re like, wow, my children are grown. So I don’t have that to fret about it anymore. Just like the world is my oyster. I can do something I need.

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

Nicki Williams: Yeah. So the principle ones for girls are coronary heart well being. We have to take care of our coronary heart as a result of the chance of coronary heart illness is, is will get worse. Comparatively fairly excessive after menopause, we have to take care of our bones as a result of we’ve acquired a danger of osteoporosis, uh, and joints as a result of we need to be extra cellular and we wish to have the ability to transfer round as we become old.

Um, we have to cut back irritation, which, which usually is the cornerstone of most illnesses, you understand, so, uh, we’ve acquired to be sure that we’re residing an anti-inflammatory food 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 have to 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 chance of dementia and cognitive decline is tremendous excessive as nicely. So, um, you understand, these are the type of key areas that we have to deal with. Um, and it doesn’t take, you understand, you don’t must get into the science of it, notably.

You simply must know, uh, what in your food plan and way of life will assist these areas.

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

Ruth Soukup: once you point out all these issues, it’s, it virtually looks like overwhelming, like, Oh, nicely, how am I alleged to deal with my coronary heart and my mind and, you understand, and, and, and like, it’s all these items and my stress ranges and all these things, however it’s truly not so many issues, proper.

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

Nicki Williams: Oh, completely. Completely. 

Ruth Soukup: Can we speak about that a bit of bit? Like, trigger you’ve got a protocol for wholesome getting older. 

Nicki Williams: Discuss that. It’s referred to as embrace truly. And the explanation for that, I actually need it to be a time period, a transition the place we are able to, girls can embrace it and actually not be, not be 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 now we have, we’re. As important and as, as good and, and as switched on as attainable, 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 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 efficient 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 believe possibly a few modifications which may occur as you undergo your fifties that, you understand, possibly you may get away inside your forties. So issues, there’s a few issues that you simply may must tweak.

The primary one is alcohol. As a result of it’s so it may be so damaging to the mind and the intestine and it disrupts your blood sugar. So it’s going to have an effect on these statistics of these illnesses. So we actually want to chop again or hand over in the event you can. Um, which is at all times what’s the 

Ruth Soukup: age lower off on that one?

I’m simply asking for a pal.

Nicki Williams: Yeah, me too. It was actually onerous for me to surrender that night glass of wine. I do know, I used to be, I used to be type of pondering I might hand over in my early fifties, however I’m 57. I nonetheless have my, um, crimson wine and my gin and tonic, so I’m not there but, however I do. I’m so, so conscious of what it does to me now. So the minute it begins, you understand, hitting my head, that’s it.

Like one glass or no matter it’s on that individual day. And I discover like additionally my. If I’ve had a very traumatic day, it’s worse. As an example, if I hadn’t slept correctly, it’s worse. So that you type of have to only take heed to your physique and work out what your limits are and actually, actually keep hydrated. I believe, you understand, simply keep hydrated after which you possibly can have the odd.

Glass as a deal with, however, however type of hold it as a deal with somewhat than an on a regular basis. And I do know that’s troublesome to, and the opposite factor that we actually have to be very aware of as we undergo our fifties and past is carbohydrates. And I do know we discuss lots 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 acquired to stay to the complicated carbs as our carbs. Um, as a result of submit menopause, we simply don’t have that, that capacity to metabolize them very nicely. So we simply can’t deal with them as nicely. And we, we’re very vulnerable 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 way 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 possibly can. Doesn’t, you understand, do it to your stage, um, however do it, and likewise do it in order that, you understand, You’re having fun with it somewhat than it’s a stress as a result of that’s one other factor and be traumatic is train. We need to be doing issues that we love and if that’s once more dancing across the kitchen as an alternative of going to the fitness center, that’s all cool as nicely.

Um, the B is steadiness your hormones as a result of we nonetheless must take care of these pesky hormones. Yeah. Um, so it’s this time, you understand, as you become old, it’s about sure, cortisol that’s nonetheless enjoying a excessive impression position. So simply ensuring we’re nonetheless taking care of ourselves doing our each day change offs wherever attainable, 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 bit of bit. So this such an necessary hormone thyroid that we have to actually be sure that it’s optimum and never simply sitting on the backside of the conventional vary once you get examined. And likewise in the event you can go personal to get it examined correctly, as a result of I believe it’s the identical within the States, however right here.

Within the UK, we solely take a look at the TSH and the T4 sometimes, however 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 personal sector. And people exams are coming proper down now. So that they’re pretty inexpensive 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 acquired to get these vitamins in protein notably. Oh, that’s the opposite factor within the food 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 most likely, you understand, be a superb possibility for many people, um, by way of supporting your thyroid, um, but additionally train and stress administration. So key. Each of these have an effect on how nicely your thyroid’s working. Uh, so yeah. And in the event you want remedy, you understand, that’s fantastic. You recognize, 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 some pounds with an underactive or excessive thyroid situation. Um, the following hormone is insulin. We’ve acquired to handle that. Um, as a result of, uh, that, uh, blood sugar administration is so necessary. We’ve already talked a bit of 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 have to be balancing. Whether or not you’re on HRT or not, uh, otherwise you’re doing it naturally, simply, you understand, getting examined or really feel, you understand, 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 be sure that we’re both getting it naturally by way of phytoestrogens, plant like estrogens, by way of natural dietary supplements, or by way of remedy comparable 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 various kinds of relaxation. I believe all of us deal with, you understand, simply sitting nonetheless, however you understand, there’s bodily relaxation, sleep, ensuring you’re sleeping correctly, psychological relaxation, you understand, 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 a giant matter. Yeah, I do know. Social relaxation, emotional relaxation. These are all issues that, you understand, 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 should discuss lots about that by way of weight administration, um, but additionally by way of basic well being, it’s, it’s so, so necessary.

So, uh, breath work to respiration correctly is a key. Um, Method that everybody can do and it’s free. So we are able to begin respiration correctly as a result of we don’t do it. We shallow breathe lots and that provides 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 way 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 in the event you like.

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

autophagy, uh, oxidation, you understand, these free radicals, senescence, all these items that occur as we become old, naturally within the physique, um, however there are methods that we are able to Gradual them down, like, you understand, telomeres as nicely. I’m positive you’ve, you’ve heard of and irritation. So we are able to sluggish these items down by way of sure, um, nicely by way of what we’re doing already with our food plan and way of life and set, however sure dietary supplements and likewise sure therapies.

So, um, we’ve all heard of, you understand, warmth remedy with saunas, um, that, uh, generates, you understand, warmth shock proteins, which may truly, um, improve antioxidants and cut back irritation and cut 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 per week, if you may get that, in the event you can’t, then, you understand, a scorching bathtub 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, however it additionally helps your immune system as nicely.

So in the event you don’t must go and sit in an ice bathtub, you possibly can simply put the bathe on chilly for just a few seconds. And that 

Ruth Soukup: doesn’t work in Florida the place I stay chilly. There’s no such factor as a chilly bathe right here. Isn’t that loopy? As a result of the bottom is. That the water that comes by way of 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 actually need, uh, we’ve acquired to, trigger now we have this property that we purchased final 12 months. And so now we have six acres and many room. I’m like, we acquired to determine a spot to have a sauna. And an ice bathtub, like I’m, I’m prepared for it.

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

Nicki Williams: You’re 

Ruth Soukup: loopy. 

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

Trigger everybody, you understand, 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 individuals are speaking about, however it’s going to be like finished. 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 of little bit of a stress response and that, however it’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 understand, 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 must take a look at the experiments finished on Wim Hof, the breath, the ice man.

In order that, you understand, 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 understand, the stronger immune system, the extra possible we’re going to stay longer, principally.

So, and stay, stay higher too. We’re not going to get these, these power illnesses. And the opposite factor is gentle remedy as nicely. So crimson gentle remedy specifically has been it. a bit of 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 enormous quantities of analysis on it but however it does appear to have some potential um With for that, that infrared power, however it type of must go deep.

So a few of the cheaper type of, we’ve seen all of the face masks and stuff on your pores and skin. A few of these will not be going to penetrate deep. No, you 

Ruth Soukup: 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 acquired that 

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

Off 

Nicki Williams: the field. Um, yeah. After which there’s the entire, you understand, chapter I’ve acquired 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 try to make that a bit of bit easier to digest for everybody.

Good. After which C is the brand new, actually one which I don’t, that didn’t must 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 in the event you improve that connection to those issues, you’re going to stay an extended, happier life since you’re going to be switching on. Really feel good hormones, endorphins, uh, serotonin, dopamine, oxytocin, and people hormones 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. Effectively, it makes you happier. And we don’t speak about this sufficient. Like no person talks about this sufficient once we’re on this world, particularly now with social media and the whole lot’s on-line and the connection is simply lacking.

I really feel 

Nicki Williams: extra disconnected now than we ever have been. And it’s acquired worse since clearly the COVID and the pandemic, we’ve withdrawn much more in a, what they name a pal’s recession the place we haven’t. You recognize, 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 stay. And there’s been tons and many research on, on that. Um, even, even a constructive outlook on getting older for girls, proper? This can be a large factor. We’re instructed by society that, you understand, getting older isn’t good. Uh, we’re, we’re, we’re not needed as an older lady. We don’t, you understand, we, we, now we have to dye our hair.

We’ve to, uh, look youthful than we’re, all of that stuff. And that has, um, that clearly has an impression on how we really feel about ourselves, how we discuss to ourselves. I don’t, you solely must look within the mirror and also you’ll, you’ll spot each single flaw earlier than you even, you understand, Take into consideration all the good things.

Proper. So we’re speaking to ourselves. We’re in a extremely unfavourable means. Um, and society’s backing that up. Proper. So we’ve acquired this. double factor occurring. So it doesn’t make us really feel nice, but when now we have a constructive outlook on getting older, it could cut back that. It will probably improve our lifespan by eight years. The research say it’s extremely necessary.

So the discuss, the self discuss so, so necessary, reframing our ideas in order that they’re extra constructive. And I do know that’s simple to say, however there’s tons and many therapies and strategies that may assist you do this. Meditation included. Um, however it’s going to get me to meditate but. Aren’t you all of the containers, however, um, yeah, however you possibly can nonetheless do it with out meditating, you understand, affirmation, issues like that, however actually desirous about, that is the place the self connection is available in and actually desirous about how we really feel about ourselves.

And it is a actually good time. In the event you’ve acquired a bit of bit extra time to. Take into consideration your self and what you need for the following 30 years. That is the time to try this work, to dive a bit deeper and take a look at, okay, what have I finished 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 numerous girls 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 assume they’re simply there. I’ve put all of them in to essentially begin you desirous about these items as a result of they’re necessary once 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 referred to as E for remove and defend about your intestine well being, your, your liver well being, lowering these toxins as a lot as 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 stay.

Ruth Soukup: Yeah. Wow. Okay. So I really feel like there’s lots we might hold speaking about without end, 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 stated that and inform us all of the issues. 

Nicki Williams: There’s one e book that I, for, in the event you’re in perimenopause, you need 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 any case this craziness. So that can get you thru your forties. And it’s all about your 54 hormones and methods to steadiness them. And the newest e book is known as life after menopause. And this one is all about your embrace protocol and methods to stay, uh, methods to embrace your subsequent chapter with a wholesome physique and thoughts and spirit.

Ruth Soukup: I like it. I like it. And we are going to in fact put the hyperlinks to each of these within the present notes. So in the event you’re listening to this and also you overlook what they’re referred to as, simply go to the present notes and also you’ll be capable to discover that Nikki. Thanks a lot for being right here right this moment. This was superb and so insightful, and I simply actually 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 will discover the hyperlink to each of Nikki’s books within the present notes together with the hyperlink to her podcast if you wish to take heed to extra. And if you understand another person who may profit from the whole lot we talked about right this moment, please you should definitely ship it their means.

Then you should definitely 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.