I had the pleasure of sitting down with Dr. Natalie Beauchamp, a chiropractor, biohacker, author, and health educator who’s written six books on optimizing health.

We dove deep into her seven longevity hacks specifically designed for women over 40, and let me tell you—this conversation was packed with actionable advice that goes way beyond the typical “eat less, exercise more” recommendations we’re all tired of hearing.

Two Key Takeaways

1. You Have More Control Than You Think One of the biggest revelations from my conversation with Dr. Beauchamp is that we’re not victims of our genetics or our age. While 10% of our health outcomes are determined by genetics, a whopping 90% comes down to lifestyle choices. That means the daily decisions we make about sleep, movement, nutrition, and stress management have a massive impact on how we age. The tools and knowledge available to us now—from continuous glucose monitors to omega-3 testing—give us the power to personalize our approach and truly understand what our bodies need.

2. Sleep Is Your Non-Negotiable Foundation If you take away only one thing from this episode, let it be this: prioritize your sleep above everything else. Put a friggin’ fence around it! Dr. Beauchamp was crystal clear that sleep comes before workouts, before nutrition, before everything. It’s not just about being in bed for 7-8 hours—it’s about getting quality deep sleep and REM sleep. She literally said her life revolves around sleep now, and honestly, after hearing her explain the cascade of hormonal issues that happen when we’re sleep-deprived, I totally get it.

The 7 Longevity Hacks We Discussed

* Strength Training & Protein - Why grip strength is a longevity marker and why most women aren’t eating enough protein (aim for 0.8-1g per pound of lean body mass, or goal weight).

* Metabolic & Hormonal Optimization - Understanding cortisol and why blood sugar regulation is crucial during perimenopause and menopause.

* Nervous System Optimization - The vagus nerve, HRV tracking, and why most of us are living in sympathetic overdrive.

* Nutrition & Supplementation - The essential supplements and tests every woman should consider.

* Movement & Posture - Why “shrimp posture” is destroying our nervous system function.

* Personalized Biohacking & Data Tracking - When to use tools like CGMs and epigenetic testing.

* Sleep Optimization - The foundation that makes everything else work.

Resources Mentioned

Dr. Natalie Beauchamp’s Books

* Hack Your Health Habits

* SmartCuts: Biohack Your Health Span (with co-author)

* 4 additional books on health optimization (Amazon)

Find Dr. Beauchamp:

* Website: Dr. Nathalie Beauchamp

* Instagram: @drnathaliebeauchamp

* Practice location: Ottawa, Canada

Supplements Discussed

* Vitamin D - Get tested at the end of summer to establish baseline.

* Omega-3 Fish Oil - Look for high-quality options with polyphenols; consider omega 6:3 ratio testing.

* Magnesium - Especially helpful before bed for sleep, restless legs, and muscle health.

* Creatine - Emerging research on brain health benefits.

* Collagen Peptides - Can be added to morning coffee.

* Ashwagandha & Rhodiola - Adaptogenic herbs for adrenal support.

Peptides Mentioned

* BPC-157 (Body Protection Compound) - Available in oral capsule form; great for gut healing and recovery.

* Copper Peptide - Topical application for skin health.

* Oral Peptides - Emerging products for gum health.

Note: Dr. Beauchamp emphasized the importance of working with a qualified practitioner and sourcing materials from reputable suppliers. Many peptides do not have FDA approval in the U.S.

Testing & Tracking Tools

* Omega 6:3 Ratio Test - Finger prick test you can do at home; retest after 4 months.

* HbA1c Testing - Blood sugar panel to catch pre-diabetes early.

* Continuous Glucose Monitors (CGM) - Available for a few hundred dollars; wear for 14 days to understand your blood sugar responses.

* HRV (Heart Rate Variability) Tracking - Available through most fitness watches.

* Grip Strength Dynamometer - An Inexpensive tool available on Amazon.

* Sleep Trackers - To monitor deep sleep and REM sleep (Oura Ring mentioned).

Movement & Longevity Tests

* Dead Hang Test - How long can you hang from a monkey bar?

* Grip Strength - A major marker of longevity.

* Aim for 3 strength training sessions per week, 150 minutes of Zone 2 cardio, plus some high-intensity work.

I walked away from this conversation with Dr. Beauchamp feeling genuinely empowered—and I hope you do too. The message that really stuck with me is that aging well isn’t about perfection or doing all the things all the time. It’s about understanding your unique body, making informed choices, and giving yourself grace when life gets messy (because it will).

Whether you start with something as simple as tracking your sleep or protein intake, or you dive deeper into testing your omega ratios, the key is just to start somewhere. I’d love to hear what resonated with you most from this episode.

What’s one thing you’re going to try this week? Drop a comment below and let’s support each other in this journey of aging fiercely—because we deserve to feel amazing at every age.

If you haven’t already, subscribe to the podcast and share this episode with a friend who needs to hear this message. And don’t forget to check out Dr. Beauchamp’s books and resources linked above—they’re gold mines of practical information.