This episode is brought to you by BiOptimizers, Birch Living, and Cozy Earth.

Research on brain health is continually evolving. However, what we know for sure is that doubling down on the basics, including daily habits and key supplements, can go a long way in protecting our brains as we age. It’s never too early or too late to start. Today’s guest breaks down what’s truly worth prioritizing for long-term brain health.

Today on The Dhru Purohit Show, Dhru sits down with neurophysiologist Louisa Nicola to explore the latest science on brain health, Alzheimer’s disease, and the impact of creatine. Louisa breaks down current research on optimal creatine dosing and highlights the critical roles that omega-3s and vitamin D play in brain health and cognition. She also shares tips for choosing high-quality supplements, the top sources of inflammation in our modern lifestyle, and the protective power of exercise, including what’s known as bone-brain crosstalk. If you’re looking for science-backed strategies to protect your brain and prevent cognitive decline, this episode is a must-listen.

Louisa Nicola is a neurophysiologist and sports scientist specializing in brain performance and human potential. She founded Neuro Athletics in 2016 to help athletes, executives, and high performers optimize brain health. With a background in neuroscience and sports science, her work focuses on cognitive training, neuroplasticity, and mental resilience.

In this episode, Dhru and Louisa dive into:

The latest research on creatine and its role in reducing Alzheimer’s risk (00:46)
Working memory, neuroplasticity, and cognitive function (8:10)
Why creatine matters and the benefits it offers (18:44)
How to take creatine and avoid fake supplements online (22:29)
The importance of maintaining optimal vitamin D levels (28:27)
Why omega-3s are essential for preventing cognitive decline (39:59)
Top sources of inflammation in modern life (50:14)
Why improving air quality is critical for brain health (54:24)
How exercise helps boost and maintain nitric oxide levels (1:00:01)
The surprising link between leg strength and brain function and how to build it (1:11:09)
What we know about bone-brain crosstalk (1:17:04)
How red light therapy supports collagen and healthy aging (1:27:48)
Why Dr. Louisa changed her mind about ice baths (1:30:41)
The powerful role of high-quality relationships and community in brain health (1:33:29)
Final thoughts and takeaways (1:36:39)

Also mentioned in this episode:

For more on Louisa, follow her on X/Twitter, Instagram, Neuro Athletes' Instagram, Facebook, YouTube, Apple Podcasts, LinkedIn, or visit her Website.

This episode is brought to you by BiOptimizers, Birch Living, and Cozy Earth.

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