#341: 5 Underrated Longevity Practices You Should Start Doing… Yesterday | With Nat Niddam
Welcome back to the Longevity Podcast! I’m your host, Nathalie Niddam—nutritionist, human potential and epigenetic coach, and I’m excited to share another solo episode with you. Today, I’m diving into a topic that really resonated with my community on Instagram: five essential habits I wish everyone in their 40s (and honestly, any age!) knew to set themselves up for better health and longevity—without spending a dime.
In this episode, I’ll break down each of these practical tips, from the power of digestive bitters before meals, to the science behind your brain’s glymphatic system, and how the simple act of grounding can lower inflammation and boost your mood. I’ll also explain why the timing of your last meal before bed matters so much, and how practicing nasal breathing—especially at night—can make a world of difference for your brain, sleep, and overall vitality.
If you’re ready for science-backed, accessible practices you can start today, you’re in the right place. Let’s get into the real-life, real-science strategies you need to feel your best and age with grace and energy.
Resources From The Episode:
Grounding – The universal anti-inflammatory remedy
Meal Timing and Anthropometric and Metabolic Outcomes
Meal Timing, Aging, and Metabolic Health
Obstructive sleep apnea and neurodegenerative diseases: A bidirectional relation
Investigation on the Effect of Oral Breathing on Cognitive Activity Using Functional Brain Imaging
What We Discuss:
Digestive bitters before meals: benefits and how to use ... 00:02:10
Digestive bitters: impact on digestion, absorption, and immune system ... 00:04:01
Digestive bitters: sources, supplements, and usage tips ... 00:08:17
Training your glymphatic system for brain health ... 00:09:12
Tips to support glymphatic drainage: sleep, exercise, hydration, nutrition, sleep position ... 00:10:19
Grounding: definition, science, and health impact ... 00:13:39
How to ground in urban environments; grounding sheets and tools ... 00:17:08
Eating dinner three hours before bed: why and how ... 00:19:02
Early dinner vs. skipping breakfast for metabolic health ... 00:21:36
Circadian rhythm alignment tips and jet lag hacks ... 00:24:05
Nasal breathing vs. mouth breathing: importance and intro to solutions ... 00:24:36
Mouth breathing risks, sleep apnea, and cognitive implications ... 00:26:52
Practical tools and professionals for correcting mouth breathing ... 00:29:12
Summary of the five key longevity tips ... 00:31:59
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