3 Ground Breaking Studies that Will Help You Build a Better Brain and Reduce Your Risk of Alzheimer’s Disease with Neurophysiologist Louisa Nicola

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Aug 6, 2025

In this engaging discussion, Louisa Nicola, a neurophysiologist and founder of Neuro Athletics, shares groundbreaking insights on brain health and Alzheimer's risk. She emphasizes the importance of creatine supplementation, especially in aging adults, and discusses its potential cognitive benefits. Louisa also highlights the essential roles of vitamin D and omega-3s in preventing cognitive decline. With tips on navigating supplement safety and the surprising link between leg strength and mental agility, this conversation is a treasure trove of science-backed strategies for optimizing brain health.

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INSIGHT

Higher Creatine Doses Boost Brain

Creatine doses above 5g are needed to saturate the brain, not just muscles.
10-20g daily can boost brain energy and cognitive functions, crucial for Alzheimer's prevention.

ANECDOTE

Creatine for Stroke Recovery

Louisa puts her stroke-affected father on 20g creatine daily and her mother on 10g.
They observed improved cognition, reaction time, and daily functioning after supplementation.

ADVICE

Split Creatine Dose for Comfort

To reduce GI distress from creatine, split your daily dose into smaller amounts.
Creatine does not degrade in hot water, so add it to coffee or tea if preferred.

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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.

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