Neurophysiologist Shares Top 3 Drivers of Alzheimer’s Disease, How To Reduce Your Risk of Cognitive Decline At Any Age, and How to Build a Super-Brain with Louisa Nicola (Rebroadcast)

10 snips

May 28, 2025

Louisa Nicola, an Australian neurophysiologist and founder of Neuro Athletics, dives into the vital connections between lifestyle and brain health. She discusses how lifestyle factors and poor sleep contribute to Alzheimer's risk. Nicola shares critical tips on exercise, emphasizing 12,500 steps a day, and the importance of omega-3 fatty acids in diet. She debunks myths about Alzheimer’s and highlights crucial supplements like creatine for enhancing brain function. With practical advice, she empowers listeners to make impactful choices for cognitive health.

Ask episode

AI Snips

Chapters

Books

Transcript

Episode notes

INSIGHT

Alzheimer's Lifestyle Impact

Alzheimer’s disease affects 55 million globally, expected to triple by 2050.
Genetics cause only 3-5% of cases, highlighting lifestyle's impact.

ADVICE

Prioritize Quality Sleep

Prioritize deep slow-wave sleep to activate the brain's cleaning system.
Maintain regular sleep schedules for better quality and brain repair.

ADVICE

Warm Up for Sleep

Start a sleep warm-up routine 90 minutes before bed.
Avoid chaotic activities, bright lights, alcohol, and marijuana near bedtime.

Get the Snipd Podcast app to discover more snips from this episode

Get the app

This episode is brought to you by Momentous, Levels, and Branch Basics.

Alzheimer’s doesn’t begin at diagnosis—it starts decades earlier. That means the choices we make right now can have a major impact on our brain health down the line. But with so much conflicting health advice out there, how do you know what really moves the needle? Today’s guest cuts through the noise and shares the most effective, science-backed strategies to protect your brain, no matter your age.

Today on The Dhru Purohit Show, we’re revisiting one of our favorite episodes with neurophysiologist Louisa Nicola. Louisa shares the top three lifestyle factors that can influence our risk for Alzheimer’s disease. She helps us sort through the most current research and uncovers the biggest myths. She also shares the top two supplements that are critical for protecting brain health and the optimal prescription for exercise and resistance training. Looking to protect your brain health? Louisa shows us how.

Louisa Nicola, an Australian-born neurophysiologist and sports scientist, has made significant strides in the field of brain performance and human potential. In 2016, she founded Neuro Athletics, a consulting firm dedicated to optimizing brain health and performance for athletes, executives, and high performers. Louisa's innovative methods improve reaction times, decision-making, and mental acuity. Her vision is to expand Neuro Athletics' reach, empowering more individuals to achieve their full potential through enhanced brain function and mental resilience.

In this episode, Dhru and Louisa dive into:

The alarming increase in Alzheimer's disease despite genetics (00:33)
Why sleep is a critical factor in preventing disease (2:43)
The impact of a sedentary lifestyle on increasing your risk for Alzheimer’s disease and tips for beginners (17:47)
Physiology as we age (34:35)
Fundamental pillars of nutrition and the power of Omega-3 fatty acids (42:20)
Creatine for neuroprotection, energy, and reversing osteoporosis (54:02)
The biggest myth about Alzheimer’s disease (01:02:51)
What motivated Louisa to study Alzheimer’s disease (01:05:44)
Actionable steps you can implement to reduce your risk (01:08:50)
Implementing sauna into your routine to induce good stress (01:12:13)
Brain optimization beyond the fundamentals (01:15:12)
Social connections that power health (01:23:18)
Bigger muscles-better brain health (01:31:20)

Also mentioned in this episode:

For more on Louisa, follow her on Instagram, Twitter, and YouTube, or visit her Website.

This episode is brought to you by Momentous, Levels, and Branch Basics.

Optimize your energy and mental clarity with the Momentous Three: Protein, Omega-3s, and Creatine made by and used by the best. Head to livemomentous.com and use code DHRU for 35% off your first subscription.

Right now, Levels is offering my listeners an additional 2 FREE months of the Levels annual Membership when you use my link: levels.link/DHRU. Make moves on your metabolic health with Levels today.

Right now, Branch Basics is offering 15% off the Premium Starter Kit; just go to branchbasics.com and use coupon code DHRU. Make 2025 your cleanest, healthiest year yet with Branch Basics!

Learn more about your ad choices. Visit megaphone.fm/adchoices