Welcome to the Health Bridge Podcast! In this episode, host Holly B. interviews Dr. Nathalie Beauchamp—biohacking expert, author, and functional medicine practitioner—about practical, sustainable wellness strategies for midlife women, especially those navigating autoimmune conditions.

Key Takeaways:

• Focus on the basics: sleep, real food, movement, and stress management.

• Start with one new habit at a time—avoid all-or-nothing thinking.

• Track your wins and give yourself permission to rest.

• Your health journey is unique—find what works for you and let go of comparison.

Timestamps & Topics Covered:

• [0:00] Introduction

• • Meet Dr. Nathalie Beauchamp and learn about her background in biohacking and functional medicine.

• [1:40] Who This Episode is For

• • Overwhelm, autoimmune challenges, and why foundational health matters for midlife women.

• [2:45] What is Biohacking?

• • Dr. Nathalie’s definition and how it applies to real life (not just gadgets and supplements).

• [6:00] Biohacking Basics

• • The importance of sleep, movement, and nutrition as the true “hacks.”

• [7:45] Overwhelm & Habit Stacking

• • How to avoid burnout, manage energy, and build sustainable routines.

• [8:30] Energy Management vs. Perfectionism

• • Why it’s okay not to do everything perfectly, and how to focus on what matters most.

• [13:00] Weekly & Monthly Health Planning

• • Dr. Nathalie’s approach to non-negotiables, flexibility, and compounding healthy habits.

• [16:00] Autoimmune Health & Inflammation

• • Managing inflammation, blood sugar, and the basics of anti-inflammatory living.

• [21:00] Mindset, Boundaries, and Self-Compassion

• • Letting go of comparison, embracing flexibility, and celebrating small wins.

• [26:45] The Five Pillars of Health

• • Sleep & recovery, hydration & nutrition, movement & detox, hormones & brain health, and epigenetics.

• [32:00] Practical Tips & Supplements

• • Dr. Nathalie’s favorite supplements, hydration strategies, and how to personalize your approach.

• [37:45] Resources & Where to Find Dr. Nathalie

• • Books, playbook, and website links.

• [40:00] Final Thoughts

• • The power of playfulness, small steps, and finding joy in your health journey.

About Dr. Nathalie Beauchamp: Dr. Beauchamp is a chiropractor, functional medicine practitioner, and author of “Hack Your Health Habits” and “Smart Cuts: Biohack Your Health Span.” She specializes in helping high-achieving women reclaim their energy and optimize their health through integrative, real-life strategies.

Find Dr. Nathalie:

• https://drnathaliebeauchamp.com/

Connect with Holly B.:

• Apply for a free Health Strategy Call with Holly to explore how you can go from flared, fatigued & burned out, to calm, stable & lit up with life again: https://tidycal.com/workwithhollyb/strategy-call

• Download my Free Daily Lupus Guide & Symptom Tracker! (Applicable to all chronic health conditions.) These are the simple practices I follow daily that have given me my energy back and reduced my flares so I can pour my energy into the things that bring me joy. Try this routine for 7 days straight, and I promise you will feel the difference: https://subscribepage.io/dailyguide

• Follow me on Instagram for daily tips on how to thrive with an autoimmune disease: https://www.instagram.com/iamhollybeck/

If you enjoyed this episode, please rate, review, and share it with a friend who could use some encouragement on their health journey!