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

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