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

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Jun 6, 2025

Discover five underrated longevity practices that can enhance health at any age. Learn about the benefits of digestive bitters for digestion and immunity. Delve into the glymphatic system's role in brain health and how to support it. Understand the power of grounding and techniques for engaging with nature, even in urban settings. Explore the vital link between meal timing and metabolic health, emphasizing the importance of eating dinner three hours before bed to improve sleep quality. Finally, uncover the benefits of nasal breathing over mouth breathing during sleep.

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ADVICE

Use Digestive Bitters Pre-Meal

Take digestive bitters about 20 minutes before meals to stimulate saliva and digestive enzymes.
This enhances digestion, reduces bloating, and supports better nutrient absorption.

ADVICE

Train Glymphatic System

Support your brain's glymphatic system with deep sleep, exercise, hydration, brain-healthy fats, and side sleeping.
These practices optimize brain waste clearance and improve overall brain health.

ADVICE

Practice Grounding Regularly

Practice grounding by getting barefoot on the earth to absorb free electrons and reduce inflammation.
Use grounding sheets as an alternative if access to nature is limited.

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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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