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.

Resources from the episode:

• Grounding – The universal anti-inflammatory remedy

• Associations between bedtime eating or drinking, sleep duration and wake after sleep onset: findings from the American time use survey

• 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

Our Amazing Sponsors:

MitoBlue by Wizard Sciences - Everything in the formula is there to help you think clearer, move better, and stay resilient—mentally and physically—Methylene Blue, NMN, PQQ, Apigenin and Ginseng. Go to wizardsciences.com and look for MitoBlue. Use code NAT15 at checkout to get 15% off your purchase.

More from Nat:

YouTube Channel

Join My Membership Community

Sign up for My Newsletter

Instagram

Facebook Group

#341: 5 Underrated Longevity Practices You Should Start Doing… Yesterday | With Nat Niddam

LONGEVITY with Nathalie Niddam