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
Jun 26, 2024
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Neurophysiologist Louisa Nicola shares top 3 lifestyle factors influencing Alzheimer’s risk. Discusses myths, key brain health supplements, optimal exercise prescription. Emphasizes benefits of creatine, omega-3s, debunking myths. Stresses preventable nature of Alzheimer's, early detection signs, and strategies for reducing cognitive decline through exercise, sleep, nutrition, and sauna usage.
Factors like inactivity and lack of exercise significantly contribute to Alzheimer's risk.
Quality sleep aids brain repair and toxin clearance, crucial for brain health.
Physical activity, especially aerobic training, promotes neuron growth and brain health.
Omega-3 fatty acids and antioxidants are essential for brain health and inflammation reduction.
Deep dives
Alarming Growth of Alzheimer's Cases
The global Alzheimer's disease cases are expected to triple by 2050, with only 3-5% attributable to genetics. Factors like inactivity, lack of exercise, sleep, and proper nutrition play a significant role.
Sleep's Vital Role in Brain Health
Quality sleep, particularly deep slow wave sleep and REM sleep, aids in brain repair and clearance of toxins like amyloid beta. Insufficient deep sleep hinders the brain's glymphatic system, leading to toxin accumulation.
Exercise's Impact on Brain Health
Physical activity, especially aerobic training, promotes neuron growth, synaptic connections, and brain cortex thickness. Regular exercise, including resistance training, supports brain health by strengthening the heart and optimizing blood flow to the brain.
Nutrition and Brain Health
Omega-3 fatty acids like EPA and DHA are vital for brain health, reducing inflammation, aiding cell membrane function, and supporting neuronal connections. Antioxidants from foods like blueberries and raspberries are beneficial for brain health, while avoiding processed and sugary foods is essential.
The Vital Role of Creatine in Neuroprotection
Creatine plays a crucial role in cell energy metabolism, supporting brain health and neuroprotection. Daily creatine supplementation is recommended, starting with a lower dose and gradually increasing based on individual tolerance and body size.
The Benefits of Sauna as a Workout Alternative
Sauna sessions, according to Dr. Rhonda Patrick, can offer benefits similar to cardiovascular training by activating heat shock proteins. These proteins signal the body to cool down, boosting heart rate and blood flow, which strengthens the heart and arteries. Additionally, sauna use can impact amyloid beta levels in the brain, potentially aiding in Alzheimer's prevention and brain health maintenance.
Importance of Resistance Training for Brain Health and Longevity
Resistance training plays a crucial role in brain health by releasing myokines, muscle-based proteins that influence brain cell growth and reduce inflammation. These myokines can also have an impact on inhibiting cancer cell growth. For women, resistance training is especially vital to improve bone density and counteract the effects of estrogen loss post-menopause, contributing to overall health and longevity.
We know that the seeds of Alzheimer’s disease are planted at least twenty years before a diagnosis. It’s never too early to think about the lifestyle changes that can influence brain health and reduce the risk of developing neurodegenerative diseases. With all the health and wellness advice out there, it can be challenging to know what to prioritize and what truly matters when it comes to protecting our brain health. Today’s guest breaks it down for us and gives us actionable steps we can implement immediately, regardless of age.
Today on The Dhru Purohit Show, Dhru sits down 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 (audio version / Apple Subscriber version):
The alarming increase in Alzheimer's disease despite genetics (00:00:36 / 00:00:36)
Why sleep is a critical factor in preventing disease (2:55 / 2:55)
The impact of a sedentary lifestyle on increasing your risk for Alzheimer’s disease and tips for beginners (14:00 / 10:30)
Physiology as we age (28:00 / 24:30)
Fundamental pillars of nutrition and the power of Omega3 fatty acids (36:00 / 31:43)
Creatine for neuroprotection, energy, and reversing osteoporosis (49:00 / 44:14)
The biggest myth about Alzheimer’s disease (56:00 / 51:10)
What motivated Louisa to study Alzheimer’s disease (1:03:00 / 58:02)
Actionable steps you can implement to reduce your risk (1:07:00 / 1:02:10)
Implementing sauna into your routine to induce good stress (1:10:00 / 1:05:30)
Brain optimization beyond the fundamentals (1:13:00 / 1:08:40)
Social connections that power health (1:21:00 / 1:16:30)
Bigger Muscles-better brain health (1:29:00 / 1:24:30)
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