Sleep, Glymphatic System & Night Rituals

If you’re heading into the holidays feeling drained or unfocused, this episode is your reset button.

Before the year ends, I’m sharing my personal health gift guide—the real tools and rituals I use to support my brain, boost my energy, and improve my sleep.

I walk you through the five pillars I rely on:

• mitochondrial support
• circadian rhythm, environment and light hygiene
• lymphatic drainage for clearer thinking
• sleep optimization
• blood work
  

From red light therapy and blue-light–blocking tools to electrolytes, creatine, nontoxic cookware, and the blood work I swear by—these are the science-backed wellness picks I’m gifting to myself and the people I love.

Let’s head into the new year feeling stronger, clearer, and truly supported.

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Subscribe to The Neuro Experience for more conversations at the intersection of brain science and performance. I'm committed to bringing you evidence-based insights that you can apply to your own health journey.

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A huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:

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Time-line:

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Products mentioned:

Brain Code:

https://go.neuroathletics.com.au/brain-code

Urolithin a:

https://www.timeline.com/partners/neuro-athletics

Happy Light:

https://a.co/d/ePBIExx

Boncharge light bulbs:

https://boncharge.com/products/full-spectrum-light-bulb

Boncharge blue light blocking glasses:

Boncharge Blue Light Blocking glasses

Boncharge red light panel:

https://boncharge.com/products/demi-red-light-device

EightSleep:

https://www.eightsleep.com/product/pod-cover/

Supplements:

• Myo-inositol

• L-theanine

• GABA

• Magnesium L-threonate

Vibration plate:

https://a.co/d/gBsVZ0Z

Hyperice Normatec Boots:

https://hyperice.com/products/normatec-3-legs/

Creatine:

https://puori.com/neuro

Cookware:

https://Carawayhome.com/neuro

Blood work:

https://functionhealth.com/louisa

I’m Louisa Nicola — clinical neurophysiologist — Alzheimer’s prevention specialist — founder of Neuro Athletics.

My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention.

If you're committed to optimizing your brain — reducing Alzheimer’s risk — and staying mentally sharp for life, you’re in the right place.

Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0

Instagram: https://www.instagram.com/louisanicola_/

Twitter : https://twitter.com/louisanicola_

Topics discussed:

00:00 – Holiday Message & Why Brain Span Matters

01:44 – The Five Pillars of My Wellness Rituals

03:23 – Mitochondrial Health 101 (Foundational Tools)

05:09 – Urolithin A & How I Support Mitochondria

07:44 – Light, Circadian Rhythm & Brain Performance

09:34 – My Night Ritual: Melatonin & Blue Light Blocking

13:25 – Why I Use Red Light & Infrared Therapy Daily

15:41 – Sleep Rituals for Deep Recovery

17:52 – Lymphatic Drainage for Brain Fog & Alzheimer’s Risk

19:45 – Creatine for Energy & Sleep Deprivation Support

20:47 – Micro Habits: Hydration, Breathwork & Training

22:52 – Non-Toxic Cooking: Why I Switched to Caraway

23:35 – Bloodwork Every Four Months (My #1 Health Gift)

24:07 – Final Thoughts & Holiday Wishes

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