LONGEVITY with Nathalie Niddam

Osteoporosis is often a condition reserved for older people, specifically women. But did you know that it affects young people as well as men? Protecting bone health can start at a young age if we continue to discuss the importance of it as Kevin Ellis and I do in this episode of Biohacking Superhuman Performance.    In this conversation with guest Kevin Ellis, the Bone Coach, we explore the world of bone health and bone disease. Osteoporosis is affecting more and more people at younger ages due to the sedentary lives with low-nutrient diets that society leads.    We dive into the standard recommendations that follow an osteoporosis diagnosis, as well as the medications, side effects, and long-term results of these procedures. Most medications require even more follow-up medications, so knowing what you’re getting into is important when selecting the route you want to take. Natural bone restoration is an option for those who don’t want to blindly follow the medication route.    Overall, this conversation offers guidance on exercise, nutrition, and gut health procedures for building and maintaining quality bone tissue for longevity.    Kevin Ellis is an Integrative Nutrition Certified Health Coach, osteoporosis "thriver," and founder of BoneCoach™. He has made it his mission to help over a million people around the globe address bone loss, build bone strength, stop fearing fractures, and lead active lives. He's most famous for helping people with osteopenia and osteoporosis gain clarity and confidence that improvement is possible.   Thank you to our sponsors for making this episode possible:   BodyBio: Visit BodyBio.com today and get 15% on your first order when you use code Nathalie Sensate: Use code NAT at www.getsensate.com/Nat Inside Tracker: Use code NIDDAM20 for 20% off at InsideTracker.com/NIDDAM20 Find more from Kevin Ellis Website: https://bonecoach.com/  Podcast: The Bone Coach Podcast  Instagram: @bonecoachkevin Stronger Bones Masterclass: https://bonecoach.com/stronger-bones-masterclass    Find more from Nathalie: YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance Instagram: https://www.instagram.com/nathalieniddam/ Website: NatNiddam.com Join Nat’s Membership Community: https://www.natniddam.com/bsp-community   Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08   What We Discuss:  (0:50) The start of Bone Coach (2:20) Osteoporosis isn’t just in old people or women (3:20) How PPIs play into long-term issues (5:33) The difference between osteoporosis and osteopenia.  (9:20) Dairy isn’t the only solution for bone health.  (12:20) The issues with the standard treatment recommendation for an osteoporosis diagnosis.  (15:00) Quality bone is just as important as bone density (18:50) Important nutrients for your skeleton (20:15) What you have to know before taking medication  (26:25) A natural approach to healing bone loss (46:44) The Bone Coach Program  (48:17) Stress, sleep, and bone health (50:00) You need K2! Not just magnesium, calcium, and D3.  (52:30) Find more from Bone Coach Key Takeaways:   Decade-long use of PPIs is highly damaging. It reduces stomach acid, but you need stomach acid to break down food in order to absorb important nutrients like amino acids, B12, and more. If PPIs are taken at all, it should be for just a short while.  Osteoporosis means porous bones. It’s not enough bone formation or excessive bone loss. Bone quality and density are reduced. Osteopenia is a precursor to osteoporosis - it just means low bone mass. Most people aren’t getting scanned until later in life, or towards menopause. Peak bone mass happens near 30 years old. Getting a bone density scan around that time frame can help you monitor changes over time.  A sedentary lifestyle, smoking, and a low-nutrient diet can cause bone loss. You can naturally build bone without medication. The most important foundations for bone health are diet, gut health, and exercise. Without a healthy gut, we cannot absorb the nutrients that we need to build bones. People with gut diseases like Celiac or Chrons need to have bone scans often. Protein is highly important along with calcium. For exercise, walking is not enough to build bones. You need muscle pulling on bone and impact. A mix of weight bearing exercises (walking, yoga, gardening, pickleball, hiking) non-weight bearing exercises (long-distance cycling and swimming) and muscle strengthening exercises (barbell, dumbbell, machine work, squats, deadlifts, squats in the 5-10 rep range) are all needed to build quality bone as well as dense and flexible bone.

5 Mar 20241h 3min

Have you spent years trying to better your health with fad diets or expensive supplements? If you’re struggling with unexplained symptoms or cannot find an answer to ongoing health problems, I know it can be disheartening and overwhelming.    In this episode of Biohacking Superhuman Performance with guest Katie Wells, we discuss the four pillars of health and the importance of taking a step back, basically stripping all the “health routines” down to the basics. Katie shows that this route can be refreshing and often a way to overcome all the overwhelming data that is thrown into the health and wellness space. Focusing on the four pillars of health can alleviate stress and give a clear picture of what is causing the health issues in the first place.    We also dive into the data behind the blue zones and the controversy behind them.  Overall, this episode offers information on the importance of community and how it has an impact on longevity and health. And that getting back to the basics is an important place to start when looking for answers.     Katie Wells is a mom of six with a background in journalism. She took health into her own hands and started researching to find answers to her own health struggles. Her research turned into a blog and podcast that turned into an amazing community. The Wellness Mama encourages a natural, simple route to finding health and longevity for each individual.    Thank you to our sponsors for making this episode possible:   ARMRA: Visit https://glnk.io/738nx/nat or use code NAT to get 15% off your first order.    BodyBio: Visit BodyBio.com today and get 15% on your first order when you use code Nathalie   LeelaQ: Get 10% OFF on your first Leela Quantum Tech order with code NAT10 at www.leelaq.com and you can use code NAT15 at http://quantumupgrade.io for a 15-day free trial.    Find more from Katie Wells:  Website: https://wellnessmama.com/  Podcast: The Wellness Mama Blog: https://wellnessmama.com/blog/  Instagram: @wellnessmama    Find more from Nathalie: YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance Instagram: https://www.instagram.com/nathalieniddam/ Website: www.NatNiddam.com Join Nat’s Membership Community: https://www.natniddam.com/bsp-community   Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08   What We Discuss:  (1:30) Katie Wells’ intro into the health and wellness space. (7:00) The Four Pillars - Light, Movement, Nutrients, and Sleep.  (8:50) The Light Pillar & Nature Deficiency Disorder (11:00) The Movement Pillar (12:45) The Nutrient Pillar - food & relationships (13:45) The Sleep Pillar  (16:50) Balancing wearable health trackers  (19:00) Mindset and stress management (25:40) Letting go of stress and bringing back simplicity  (30:50) Blue Zones (38:40) Doing less for the nervous system (43:14) Be present in the moment to lower stress (45:15) Find more from Katie Wells   Key Takeaways:   Finding your own path into health and wellness is essential. Experts are great and may be able to guide you, but in the end, your own journey is the only thing that will show you where you need to be. Your body is designed to heal itself - It will tell you loudly what is wrong! Listen to yourself in addition to all the experts you may be chasing after.  Building a healthy foundation using the four pillars will get you set up to find the answers and results you need. While everyone is different, these four pillars are common across humans, and getting them to a healthy place will increase the potential of living in a healthier state. The four pillars are light, movement, nutrients (community), and sleep. While these four pillars are common, they can still be individual to the person, of how much of each is needed for longevity and health.  Be aware of your inner dialogue and the stories you tell yourself. Negative self talk only leads to stress, guilt, and overwhelm. Positive self talk, and inquisitive questions can help you start a positive feedback loop that gets you out of the wrong mindset, helps you manage stress, and allows you to slowly start working on the four pillars of health.

27 Feb 202455min

I’m sure you’ve heard how bad fat is for your health. For years, fat has gotten a bad rap. People often say, “fat makes you fat” but new research is showing quite the opposite.    In this episode of Biohacking Superhuman Performance with guest Stephanie Venn-Watson, we discuss the saturated fat C15: and its essential role in the body. This fascinating fat that is found in dairy, strengthens our cell membranes which is crucial for longevity. Our cells prove that “you are what you eat” and too often, we don’t eat enough fat to support these cells!    We also dive into supplementing C15:0 so that you’re not getting a large amount of unhealthy saturated fats - just the good stuff! Overall, this episode shows that we don’t need to fear fat anymore. We need it for healthy aging and fighting chronic diseases.    Stephanie Venn-Watson is a serial entrepreneur who has successfully launched Epitracker, and Seraphina Therapeutics, two clinical research programs within the Department of Defense and the non-profit sector and founded public health education programs in the community and at the Centers for Disease Control and Prevention. She has over 60 peer-reviewed scientific publications and book chapters and is the lead inventor on over 40 issued and pending patents. For her entrepreneurial work in the health industry, Stephanie was awarded the Department of Human and Human Services Secretary’s Award for Innovations in Disease Prevention and Health Promotion.   Thank you to our sponsors for making this episode possible:   Berkeley Life: Consumers may register and place an order using my code NIDDBL for 10% off at berkeleylife.com   Carol Bike: Visit carolbike.com and use promo code NAT for $100 off.   Sensate: Use code NAT at www.getsensate.com/Nat   Find more from Stephanie Venn-Watson:  Website:https://fatty15.com/ Info on C15:0 : https://www.discoverc15.com/  Instagram: @fatty15 Use Code: NAT or go to fatty15.com/NAT for a discount!    Find more from Nathalie: YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance Instagram: https://www.instagram.com/nathalieniddam/ Website: NatNiddam.com Join Nat’s Membership Community: https://www.natniddam.com/bsp-community Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08   What We Discuss:  (1:14) Stephanie, Dolphins & Fat (6:20) Metabolomix & discovering a saturated fat (10:50) What does C15:0 do?  (14:45) The role of fat for human health (16:00) Even vs Odd chain saturated fat  (25:00) Anemia and dolphin studies (32:00) Cutting out dairy  (33:30) C15:0 and the hallmarks of aging (45:00) Foundational supplements (46:00) Where to get C15:0 (48:30) Dosing C15:0  (54:00) Where to learn more about Fatty15 Key Takeaways:   C15:0 a beneficial fatty acid has been shown in studies to be not just beneficial but essential in a predictor of health. The last fatty acid to be discovered was omega 3s over 90 years ago. C15:0 - a saturated fat - strengthens our cell membranes. Our cells are surrounded by two layers of fat and can change based on what we eat.  There are two kinds of saturated fats - even chain and odd chain. Even chain saturated fats are present in really high levels in processed foods. They’re pro-inflammatory and high levels are associated with diseases. Odd chain saturated fats have the opposite effect. They’re anti-inflammatory and can lower the risk of type 2 diabetes and heart disease. They have no hinges - no double bonds. C15:0 acts like a brick in our cells- it helps the cells fight off aging and chronic diseases.  We get C15:0, the healthy saturated fat, from whole dairy fat. It’s hard to get it from any other source. The health of dairy fat is controversial though because for every 1% of healthy odd chain saturated fats in dairy, there is 40% of even-chain saturated fats. Supplementing with Fatty15 is a great source to get in pure C15:0.

23 Feb 20241h 3min

In this episode of Biohacking Superhuman Performance with guest Dr. Amy Killen, we explore the world of stem cells - what they are, how they perform in the body, and how they work to increase longevity. Stem cell therapy is still being researched and regulated, but there is an amazing amount of potential for healing and increasing longevity with these powerful cells.    We also dive into exosomes - the small molecules that can penetrate places that stem cells can’t. Aesthetic procedures are popular with exosomes- they have the power to restore hair and rejuvenate skin, and are used in many skincare products. We even go over ovarian rejuvenation and Rapamycin, a potential prescription drug for delaying menopause.     Overall, this episode offers guidance on stimulating stem cells right in your own home. We talk through different tips such as supplements, fasting, and getting sun in a healthy way for those who aren’t in a place to budget for stem cell therapy.    Dr. Amy Killen is an outspoken advocate for empowering people to look and feel their best by merging lifestyle modification, integrative medicine, body-identical hormones, energy modalities, and stem cell therapies. She is the founder and CEO of the Human Optimization Project (HOP), a longevity-based subscription supplement company that stays on top of the science and constantly updates its ingredients for customers who can’t devote their lives to reading the latest research sourcing the best therapies. I absolutely love her Instagram. You guys need to go follow her @dr.amybkillen.    Get Rapid Rebound oral BPC157 with PEA and AOD9604. Visit https://lelabs.co/ and use code NAT20 Thank you to our sponsors for making this episode possible:   Sensate: Use code NAT at www.getsensate.com/Nat   BEAM Minerals: Go to https://www.beamminerals.com code Nathalie to get 20% off your order   Profound Health: Use code longevity15 to save 15% off your first order at https://profound-health.com/ Find more from Dr. Amy B. Killen:  Website: https://dramykillen.com/  Youtube: https://www.youtube.com/channel/UCBLk8xTa4qzE7J8bID7KIKg  Instagram: @dr.amybkillen Human Optimization Project (HOP box): https://hopbox.life/    Find more from Nathalie: YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance Instagram: https://www.instagram.com/nathalieniddam/ Website: https://www.NatNiddam.com Join Nat’s Membership Community: https://www.natniddam.com/bsp-community   Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08   What We Discuss:  (1:30) Women’s unfounded fear around Hormone Replacement Therapy  (5:38) When you start hormones early you reduce the risk of major women-killing diseases such as heart disease and obesity.  (7:20) The world of stem cells and exosomes- what they are, and why they are important.   (11:20) MSC cells are very safe, don’t cause cancer, and they’re not embryonic cells (no fetus is harmed!)  (13:50) The Pros of using birth product stem cells (from the placenta and umbilical cord) (18:08) The environment where the stem cells are placed matters.  (22:50) Helpful therapies to stack with stem cell therapy.  (30:50) What the research shows about stem cell therapy and diseases like MS. (34:15) Exosomes - one of the signaling molecules of stem cells. i (41:37) Fat transfers are a great natural filler, but adding stem cells creates better results.  (44:50) How to stimulate stem cells naturally if you don’t have the budget for stem cell therapy.  (58:30) The overuse of supplements and HOP box.  (1:04:00) Rapamycin and ovarian rejuvenation using stem cells.  (1:10:38) Where to find more from Dr. Amy B Killen.   Key Takeaways:   1. Stem cells do two main things. They can replicate themselves and they can turn into other types of cells. Stem cells send out signals so that an injured area heals itself. When we age, we have fewer, less active stem cells. They aren’t able to signal repair as well, so recovery takes much longer. Stem cell therapy gives you back signaling molecules so that you’re able to heal yourself faster. Autologous stem cells are your own cells from fat tissue or bone marrow.  Allogeneic stem cells come from somewhere else - like birth tissue products (placenta/umbilical cord).  The environment affects the stem cells. The area where you put stem cells matters, and if your body is not healthy, is inflamed, or has uncontrolled blood sugar issues, the cells cannot work as well. For example: a smoker or poorly controlled diabetic won’t have the best results. Take the time to get in the best shape that you can before a costly procedure like stem cell therapy.  Exosomes are powerful signaling molecules that can be transported into cells to change the behavior of that cell. These small molecules can pass through the skin- they can be applied topically - and they can cross the blood brain barrier to decrease inflammation. They’re great for aesthetic purposes like hair restoration and skin rejuvenation. The FDA regulates the application - they can only be applied topically.  Bonus takeaway:  No drug can do what hormones do when used properly at the right time in the right way. If you want to be healthy for longer, especially after menopause, you need to be looking into HRT.

20 Feb 20241h 20min

Maybe you’ve heard of the bioregulator Pinealon and its effects on anti-aging. Today, we’re taking a deep dive into the research!    In this episode of Biohacking Superhuman Performance, my producer Chelsea Morrow and I take on the bioregulator - Pinealon - Q&A style.    We discuss the different versions of Pinealon, what the current research says about it, as well as the many benefits the research is showing. Whether you’re an athlete who wants to support your immune system, or you’re someone who wants to slow cognitive decline, Pinealon is shown to be a powerful supplement that can be incorporated alongside other conventional methods.    Overall, this episode offers information on navigating the bioregulator supplement, what the current studies are saying for healthy and unhealthy participants, and how to find a good source that you can trust.   Thank you to our sponsors for making this episode possible:   Visit pendulumlife.com/nathalie for 20% off the first month of any Pendulum product membership   Discounts for Bioregulators:  Profound Health : Use Code: Longevity15 (on first order) or Longevity15-NMRX (for Nemorex) at http://www.profound-health.com/?Aff=Longevity15 Cosmic Nootropic: Use Code: Longevity at https://cosmicnootropic.com/ Peptide Sciences: Use Code: OSP10 at https://www.peptidesciences.com/pinealon-20mg   Find more from Nathalie: YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance Instagram: https://www.instagram.com/nathalieniddam/ Website: NatNiddam.com Join Nat’s Membership Community: https://www.natniddam.com/bsp-community Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08   What I Discuss:  (2:00) Misconceptions of Pinealon & its names (6:40) How Pinealon works in the brain (11:00) When to use the synthetic vs biological version (13:18) The research around the benefits (24:00) How to incorporate Pinealon for anti-aging  (29:00) Pinealon & the circadian rhythm  (32:00) The best way to supplement  (34:00) Where to find bioregulators    Key Takeaways: Pinealon is the name for the synthetic version, and Cortexin is the trademark name for the biological extract. Either version can work, but the synthetic version seems to give a faster effect in studies. It can be more targeted and concentrated. Many studies start with the synthetic and then continue with the biological extract. Cortexin is an intermuscular injection and it can be very hard to get outside of Russia. In this case, the synthetic version - Pinealon - is just fine to take as a supplement. However, this bioregulator is often combined with conventional treatment for the most effect.  Pinealon is neuroprotective. It seems to be able to protect brain cells from hypoxia (like in a stroke). Beneficial effects for memory and boost learning. It can also affect mood. It can protect brain cells from cell death.  This is not a supplement that needs to be taken all the time. If you’re a person with a healthy diet, healthy sleep, and you’ve got no real issues going on, intermittently having Pinealon can help increase longevity. For younger people around the ages of 35-40, it’s beneficial to supplement for one month out of the year. For older people, around 50, you may need 2 months of supplementation out of the year. It’s very individual to the person and their health status.

16 Feb 202440min

In this episode of Biohacking Superhuman Performance with guest Dr. Rob Whitefield, we discuss the importance of reducing inflammation prior to breast implant surgery to decrease the potential of breast implant illness. Dr. Rob Whitefield’s holistic recovery approach focuses on supplementation and lifestyle changes prior to, during, and after surgery.    We also dive into fat transfers and the best way to have long-term success with augmentation surgery. It’s important to know the signs of breast implant illness and all of the symptoms it can cause.    Overall, this episode offers guidance on navigating the effects of breast implant illness, and how to know if your body is struggling with the symptoms and high inflammation. Dr. Whitefield gives expert advice on talking frankly with your surgeon and the importance of supplementation for proper recovery.    Dr. Rob Whitefield is a board-certified plastic surgeon with almost 1000 breast explant surgeries under his belt. Dr. Whitfield brings a wealth of knowledge and experience to the conversation. If you're considering breast implant surgery, struggling with breast implant illness symptoms, or simply looking for more information about this important topic, then the Breast Implant Illness Podcast is the perfect resource for you.  Thank you to our sponsors for making this episode possible:   Sensate: Use code NAT at www.getsensate.com/Nat    BodyBio: Visit BodyBio.com today and get 15% on your first order when you use code Nathalie   LeelaQ: Get 10% OFF on your first Leela Quantum Tech order with code NAT10 at www.leelaq.com and you can use code NAT15 at http://quantumupgrade.io for a 15-day free trial.  Find more from Dr. Rob Whitefield:  Website: https://www.drrobertwhitfield.com/  Holistic Accelerated Recovery: https://www.drrobertwhitfield.com/bii-recovery/  Instagram: @drrobwhitfield @breastimplantillnessexpert Make sure to order his coming book!  Podcast: Breast Implant Illness with Dr. Rob Whitefield  Find more from Nathalie: YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance Instagram: https://www.instagram.com/nathalieniddam/ Website: NatNiddam.com Join Nat’s Membership Community: https://www.natniddam.com/bsp-community Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08   What We Discuss:  (1:45) Breast implants and their ability to wreak havoc on the body.  (5:45) It can be difficult to diagnose implant infection because it’s not rigorously tested for.  (7:30) Breast implants over time can cause chronic inflammation and chronic inflammation affects all systems in the body, like our respiratory system, GI tract, immune system, and/or muscular system.  (14:20) Resolving the issue without explant surgery is rare.  (17:30) Fat transfers are ideal because body fat is a dynamic tissue, and your body reacts well to its own stem cells.  (21:30) Women concerned about longevity - what are the odds the implants will affect homeostasis?  (28:35) Breast implant illness is not just a surgical problem - it’s an inflammation and genetic issue.  (30:20) Cellcore supplementation before and after surgery to help detox and reduce inflammation. A holistic approach is essential.  (38:00) The use of peptides to help with recovery.   (42:00) Dr. Whitefield's approach to facial rejuvenation for natural results.  (51:48) Thank you to Dr. Whitefield and where to find more information. Make sure to order his coming book!    Key Takeaways:   Breast implant illness presents atypical systems, causing some women to be gaslit by their doctors. A review of all bodily systems must be done to diagnose true breast implant illness. It’s not understood by a wide range of medical professionals, so being in tune with your symptoms is important. The most consistent symptoms are neurological like brain fog and memory loss. Difficulty swallowing, racing heart, constipation, bloating, shocking pains in extremities, and nerve tingling are also major symptoms.  Fat is the original filler and works well for transfers. It’s a dynamic tissue because it brings your body’s own stem cells with it. Holistic acceleration recovery can help with reducing inflammation and detoxing the body so that fat transfers are successful without causing implant illness. Recovering with procedures like hyperbaric oxygen chambers and lymphatic massages can highly decrease inflammation and risk of illness.  About 30% of implants (since 2019) will be an issue for people, depending on genetics, harsh sickness, or in-surgery bacteria. It’s important to have a baseline established with your surgeon so that you can tell quickly if you are suffering from breast implant illness. The baseline also helps you and your doctor reduce potential inflammation.

13 Feb 20241h 3min

In this episode of Biohacking Superhuman Performance with guest Dr. Stephanie Estima, we discuss the importance of heading into menopause in the healthiest way possible. Muscle is often thought of as a negative thing for women as we were taught not to get bulky. However, it’s a myth that needs to be totally left behind. It’s very hard for women to build muscle and get bulky. But muscle is essential for hormonal balance and longevity.    We also dive into the science behind balanced hormones, and what steps you can take to make sure you’re heading into menopause as a confident powerful woman, rather than take it on as if it’s a disease. Menopause needs to be thought of as an evolution of your body, not a nightmare situation. Bioidentical hormone replacement therapy is essential for some women, and we guide you through how to talk with your doctor to get the best treatment possible.    Overall, this episode offers guidance on navigating hormone health, talking to your doctor about what you specifically need, and how to use menopause as a growth opportunity, not a season of anxiety and hardship.     Dr. Stephanie Estima discusses all facets of health including nutrition, fitness, hormones, stress management, performance, recovery, longevity, health span, mental resilience, and energy production. Her passion is to assist you in making informed decisions about your health and to catapult you into the hero of your own life.   Dr. Stephanie has a special interest in exercise physiology, biomechanics, neuroscience, and performance nutrition. She spent 19 years in private practice and is a best-selling author, international speaker, and mother. Thank you to our sponsors for making this episode possible:   BodyBio: Visit BodyBio.com today and get 15% on your first order when you use code Nathalie Sensate: Use code NAT at www.getsensate.com/Nat  Profound Health: Use code longevity15 to save 15% off your first order at https://profound-health.com/       Find more from Dr. Stephanie Estima:    Instagram: dr.stephanie.estima Newsletter: https://drstephanieestima.com/newsletter/  Website: https://drstephanieestima.com/  Podcast: Better with Dr. Stephanie Book: The Betty Body   Find more from Nathalie: YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance Instagram: https://www.instagram.com/nathalieniddam/ Website: NatNiddam.com Join Nat’s Membership Community: https://www.natniddam.com/bsp-community Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08   What We Discuss:  (1:10) Intro for Dr. Stephanie Estima, the muscle lady, and how to optimize hormones for menopausal health.  (4:41) Menopause isn’t a disease; it’s an experience you can be prepared for.  (6:45) Preparing at a younger age, by adding muscle and taking care of your hormones can give you an easier time throughout menopause.  (8:45) The importance of lean muscle for women (hint: you don’t get bulky!) (17:45) Hormonal changes can affect your ability to build lean muscle.  (22:43) The turnover rate of bone as we age changes under the influence of estrogen.  (26:30) You don’t want too much estrogen- it can negatively affect ligaments and joints. You just want it balanced with testosterone. This is why joint issues are common in post-menopausal women. It increases the risk of injury.  (29:00) The importance of strength, flexibility, and cardiovascular health for aging women. (30:00) Bioidentical Hormone Replacement Therapy is a great solution.  (36:00) Be so in tune with your body that you can tell when something is off, and be able to have data-filled conversations with your doctor. If you can’t talk with your doctor about hormones, get a new doctor.  (40:10) Cognitive health - our ability to think clearly - and lack of sleep is affected by decreasing levels of hormones like progesterone.  (46:00) Stress management and its role in adrenal gland health. Nutrition and supplements can feed the brain! Your body is very clear about this - if you don’t use it, you’ll lose it.  (53:44) The lack of literature on common “health practices” today for women, like cold plunges and sauna. It needs to be synced with the time in your cycle.  (1:03:33) Minimum effective dose of exercise - strength training and cardio.  (1:11:25) How to find more from Dr. Stephanie Estima   Key Takeaways: Reframing the importance of lean muscle for women is essential for hormone health. Women in their 40s and 50s have grown up with the thin supermodel being ideal. The environment you grew up in can highly affect your perception of hitting the gym and building muscle. However, for the vast majority of women, it is very hard to build muscle and get “bulky.” The bulky myth and fear of lifting heavy just need to go away and die because it’s very inaccurate for women.  You can build muscle at any age, at any stage in life - peri, menopausal, and post-menopause. However, it is much easier to build muscle when you have a larger concentration of estrogen and testosterone (peri-menopausal). Women have somewhere between 10-20x more testosterone than estrogen. It’s the most abundant sex hormone in the body. Lifting weights close to failure drives up testosterone for 10-48 hours post-workout. When you stimulate the muscular system, you also stimulate bone density. Muscles and bones are sisters! They grow at the same time. Osteoporosis is common in older women going through menopause, so growing muscle and bone density pre-menopause is essential.  Bioidentical hormone replacement therapy is a fantastic option for those who aren’t heading into menopause with the correct amount of muscle and balanced hormones. Lifestyle interventions will help 60-70% of women who experience menopause symptoms like hot flashes and mood swings. The 30-40% of women who don’t get relief from these symptoms can highly benefit from HRT. It’s important to do bloodwork around age 30 so that you have a baseline hormone level you know you need to maintain. It’s best to keep track of it twice a year. Be so in tune with your body that you can tell when something is off, and be able to have data-filled conversations with your doctor. If you can’t talk with your doctor about hormones, get a new doctor.  You can be a powerful, clear-thinking, confident woman by keeping your hormones, specifically testosterone, balanced (and high!). It affects our ability to read the room, analyze risk, and make decisions throughout menopause if we don’t focus on hormone health. It can cause anxiety and brain fog. Stress management is also highly important during this time. Adrenals take over the job of what the ovaries once did, so they have to produce all hormones after menopause. Stress management helps negate the negative side effects of an overactive adrenal gland.  The minimum effective dose of exercise is 3 times a week of strength training. Three is good, but four is better. But cardiovascular health for menopausal women is very important as well, as heart disease is the number one killer of women, not breast cancer. Women are very well adapted for zone 2 oxidative phosphorylation for burning fat. More focus needs to be put on explosive movements like burpees, HITT, and sprints because we lose speed and type 2 muscle fiber. We can lose up to 8% per year if we’re not training type 2 muscle fibers. Explosive training also helps build muscle, rather than deteriorate muscle like steady state cardio does.

6 Feb 20241h 21min

In this episode of Biohacking Superhuman Performance, I discuss the medicinal mushroom - Lion’s Mane and 10 different benefits that have come from supplementing it. I love Lion’s Mane for its well-known cognitive benefits, but studies are showing many other improvements in areas like nerve damage, depression, moods, and inflammation.   I also dive into how to use it and why the sourcing of Lion’s Mane matters based on the benefits you want from it. The current studies are showing that dosing matters, as well as how the compound is extracted from the mushroom.    Overall, this episode offers information on navigating the mushroom supplement, what current studies are saying for healthy participants, and how I like to incorporate it into my day.  Thank you to our sponsors for making this episode possible:   Pendulum Life: Visit pendulumlife.com/nathalie for 20% off their first month of any Pendulum product membership Find more from Nathalie: YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance Instagram: https://www.instagram.com/nathalieniddam/ Website: NatNiddam.com Join Nat’s Membership Community: https://www.natniddam.com/bsp-community Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08   What I Discuss:  (0:25) The medicinal mushroom - Lion’s Mane.  (1:53) Neuroprotective and Antioxidant properties - It increases the release of nerve growth factor.  (4:15) Choosing the right supplement- the quality of the mushrooms matters.  (6:20) 10 Different Benefits of Lion’s Mane Mushrooms (18:57) How to use it.  (22:10) BSP community   Key Takeaways: Lion’s Mane is a mushroom resembling a head of cauliflower. Studies have shown that it reduces cell death, and is active in the hippocampus (important for memory and learning) which improves cognitive function, positively affects mood, and reduces anxiety.   There is abundant evidence that it is a powerful tool in your longevity arsenal, but it matters where you source it from. The quality of the mushrooms, the knowledge of the person who is making the supplements, and the process in which it is extracted can affect the supplement's efficacy. Compounds can be extracted from the fruiting body or the mycelia for different purposes. If it’s extracted from the mycelia, the medium in which the mushroom is grown in matters.  Human and mice studies all show positive effects in diseased and healthy participants. The dosing matters, as well as which compound is used. Overall though, benefits outside of cognitive function include protection against stomach ulcers, positive influence on heart health, managing diabetic symptoms, inhibiting the spread of cancer cells, lowering inflammation markers, and improving immune function.

2 Feb 202425min