The EMPWR Podcast Do This in Your 30s to Prevent Cognitive Decline | ft. Louisa Nicola
In this must-listen episode, I sit down with Louisa Nicola — neurophysiologist, human performance coach, and founder of Neuro Athletics — to reveal the science-backed strategies for peak brain health, fitness, and longevity. With a background in neurophysiology from the University of Sydney Medical School, Louisa has become a trusted advisor to elite CEOs, professional athletes, and top executives. Through her groundbreaking platform Neuro Athletics, she’s trained and certified over 2,000 coaches worldwide, helping people optimize brain performance, prevent cognitive decline, and unlock their full potential.
Louisa also opens up about her new women’s health product, Brain Code, launching in October, designed to support brain and body optimization for women at every stage of life.
This conversation is packed with both science and heart — including emotional moments around the impact of Alzheimer’s, and practical strategies anyone can adopt now to improve brain health and performance.
Together, we dive into:
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Why creatine is one of the most researched and misunderstood supplements
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Creatine’s surprising role in Alzheimer’s prevention and cognitive longevity
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How exercise, diet, and strength training impact brain health
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The truth about fasting, hormone replacement therapy (HRT), and women’s health
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Actionable brain-first strategies you can implement today
Connect with Louisa:
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Podcast: The Neuro Experience
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YouTube: Louisa Nicola
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Website: https://www.neuroathletics.com.au/
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Topics discussed:
00:00 – Intro clip
00:28 – Guest intro
02:06 – Creatine 101: Why Luisa Champions It for Brain Health
03:34 – What Is Creatine & Why the Brain Needs It
06:14 – Optimal Creatine Dosage for Women
07:53 – Addressing Myths: Bloating & Water Retention with Creatine
09:29 – Creatine for Concussions, Recovery & Neuroprotection
10:50 – The NFL, Traumatic Brain Injuries & Luisa’s Work with Athletes
11:41 – Understanding Alzheimer’s Disease & Why It’s Preventable
13:07 – Root Causes: Inflammation, Diet, and Poor Lifestyle
14:46 – Ad18:06 – Why Alzheimer’s Impacts More Women Than Men
19:13 – Sugar, Inflammation & the Brain's Deterioration
21:01 – Early Symptoms: Brain Cell Death & Cognitive Decline
21:53 – Creatine's Protective Role in High-Stress Brain Environments
24:08 – Mental Health & Creatine: A Better Alternative to SSRIs?
25:17 – Why Exercise Is Essential for Brain Longevity
26:23 – Zone 2 Cardio: BDNF, Hippocampus Growth & Aging Brain Benefits
29:44 – Resistance Training: Strength, Cognition & Mental Performance
32:27 – Ad
35:06 – Twin Study: Leg Strength and Brain Volume Connection
36:36 – The VO2 Max Death Zone: Why High Intensity Isn’t Enough
40:44 – Luisa’s Daily Training Routine: Intervals, StairMaster & Recovery
42:27 – The Truth About Yoga & Pilates for Cognitive Health
42:33 – Is Fasting Good for the Brain? Weighing the Risks for Women
46:11 – Hormones & Brain Health: The Power of HRT
48:15 – How Estrogen Fuels Brain Energy & Function
48:45 – Ad
56:37 – Estrogen Testing, Hormonal Shifts & Menopause Prep
58:52 – What Women Should Do Before Starting HRT
59:59 – The Cognitive Power of Testosterone in Women
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