<p dir="ltr">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.</p> <p dir="ltr"> </p> <p dir="ltr"><strong>Resources from the episode:</strong></p> <p><strong>•</strong> <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10105021/">Grounding – The universal anti-inflammatory remedy</a><strong><br></strong></p> <p>• <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9092657/">Associations between bedtime eating or drinking, sleep duration and wake after sleep onset: findings from the American time use survey</a></p> <p dir="ltr">• <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11530941/">Meal Timing and Anthropometric and Metabolic Outcomes</a></p> <p dir="ltr">• <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6514931/">Meal Timing, Aging, and Metabolic Health</a></p> <p dir="ltr">• <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5618986/">Obstructive sleep apnea and neurodegenerative diseases: A bidirectional relation</a></p> <p dir="ltr">• <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8228257/">Investigation on the Effect of Oral Breathing on Cognitive Activity Using Functional Brain Imaging</a></p> <p dir="ltr"> </p> <p><strong>What we discuss:</strong></p> <p dir="ltr">Digestive bitters before meals: benefits and how to use ... 00:02:10</p> <p dir="ltr">Digestive bitters: impact on digestion, absorption, and immune system ... 00:04:01</p> <p dir="ltr">Digestive bitters: sources, supplements, and usage tips ... 00:08:17</p> <p dir="ltr">Training your glymphatic system for brain health ... 00:09:12</p> <p dir="ltr">Tips to support glymphatic drainage: sleep, exercise, hydration, nutrition, sleep position ... 00:10:19</p> <p dir="ltr">Grounding: definition, science, and health impact ... 00:13:39</p> <p dir="ltr">How to ground in urban environments; grounding sheets and tools ... 00:17:08</p> <p dir="ltr">Eating dinner three hours before bed: why and how ... 00:19:02</p> <p dir="ltr">Early dinner vs. skipping breakfast for metabolic health ... 00:21:36</p> <p dir="ltr">Circadian rhythm alignment tips and jet lag hacks ... 00:24:05</p> <p dir="ltr">Nasal breathing vs. mouth breathing: importance and intro to solutions ... 00:24:36</p> <p dir="ltr">Mouth breathing risks, sleep apnea, and cognitive implications ... 00:26:52</p> <p dir="ltr">Practical tools and professionals for correcting mouth breathing ... 00:29:12</p> <p dir="ltr">Summary of the five key longevity tips ... 00:31:59</p> <p> </p> <p><strong>Our Amazing Sponsors:</strong></p> <p dir="ltr"><a href="http://wizardsciences.com/">MitoBlue by Wizard Sciences</a> - 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 <a href="http://wizardsciences.com/">wizardsciences.com</a> and look for MitoBlue. Use code NAT15 at checkout to get 15% off your purchase.</p> <p> </p> <p><strong>More from Nat: </strong></p> <p dir="ltr"><a href="https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ">YouTube Channel</a></p> <p dir="ltr"><a href="https://www.natniddam.com/bsp-community">Join My Membership Community</a></p> <p dir="ltr"><a href="https://landing.mailerlite.com/webforms/landing/i7d5m0">Sign up for My Newsletter</a> </p> <p dir="ltr"><a href="https://www.instagram.com/nathalieniddam/">Instagram</a> </p> <p dir="ltr"><a href="https://www.facebook.com/groups/biohackingsuperhumanperformance">Facebook Group</a></p>