Physical Activity Guidelines and Determining Maximum Heart Rate

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In this episode, Louisa Nicola, a neurophysiologist, shares insights on how to maintain a youthful brain and optimize cognitive function. 
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Emphasizing the importance of habits, she notes that the brain starts to deteriorate around age 30, and lifestyle factors such as alcohol consumption, poor sleep, and lack of exercise can accelerate this process.

Louisa advocates for a holistic approach to brain health, starting with exercise, sleep, and proper nutrition. She recommends a minimum of 300 minutes of exercise per week, combining both cardio and resistance training for optimal benefits. Cardio training improves blood flow and stimulates brain-derived neurotrophic factor (BDNF), which acts as fertilizer for the brain. Resistance training, on the other hand, increases muscle mass and glycogen levels, benefiting various organs.

Testosterone, crucial for motivation and vigilance, can be naturally increased through exercise, adequate sleep, and exposure to sunlight. Louisa suggests tailoring supplement intake based on individual bloodwork results, addressing specific deficiencies.

Sleep is another critical factor, with humans needing at least 7.5 hours per night. Louisa explains the four sleep stages, highlighting the importance of deep sleep for muscle recovery and hormone release, and REM sleep for memory consolidati

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About Ryan Pineda:

Ryan Pineda has been in the real estate industry since 2010 and has invested in over $100,000,000 of real estate. He has completed over 700 flips and wholesales, and he owns over 650 rental units. As an entrepreneur, he has founded seven different businesses that have generated 7-8 figures of revenue.

Ryan has amassed over 2 million followers on social media and has generated over 1 billion views online. Starting as a minor league baseball player making less than $2,000 a month, Ryan is now worth over $100 million. He shares his experiences in building wealth and believes that anyone can change their life with real estate investing.

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