Why You Need to Start Exercising to Grow Your Brain, Stave Off Alzheimer's, and Protect Your Heart

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Nov 17, 2025

Louisa Nicola, an Australian neurophysiologist and founder of NeuroAthletics, explores the vital connection between exercise and brain health. She reveals how a sedentary lifestyle can significantly increase Alzheimer’s risk and offers insights on how movement fosters stronger synaptic connections. Beginners are encouraged to start simply, with walking as a gateway. Louisa also highlights the unique neurodegeneration risks faced by women and how aerobic exercise can rejuvenate the aging heart, fundamentally reshaping brain health and cognition.

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INSIGHT

Aerobic Exercise Grows Your Brain

Aerobic exercise promotes neurogenesis and increases synaptic connections, especially in the hippocampus which supports memory.
Regular cardio can thicken cortical areas and improve executive function, learning, and memory.

ADVICE

Start Simple With Walking

Start moving by walking if you're sedentary and gradually progress intensity to avoid overwhelming your brain and body.
Increase pace, add hills or brief strength moves as you gain consistency to boost cognitive and cardiovascular benefits.

ANECDOTE

Family Example Of Late-Life Habit Change

Louisa used her late-60s parents as an example to show anyone can adopt exercise later in life by starting with walking.
Their family turned exercising into a daily rule, illustrating habit change is possible at older ages.

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This episode is brought to you by Branch Basics, Masa Chips, and iRestore.

Exercise is beneficial for your body, but it may be even more crucial for your brain. Today’s guest breaks down how movement fuels brain cell growth, protects against cognitive decline, and helps counter the effects of our overly sedentary modern lifestyles.

Today on The Dhru Purohit Show, we’re revisiting one of our most talked-about moments with neurophysiologist Louisa Nicola to explore the latest science on movement, brain health, and cognitive decline. She shares how different types of movement help grow and strengthen neural connections, and why a sedentary lifestyle can be so damaging. Louisa also breaks down how beginners can approach movement safely and sustainably, as well as how aerobic exercise supports both brain and heart health.

In this episode, Dhru and Louisa dive into:

Why sitting too much skyrockets your Alzheimer’s risk (1:00)
How exercise forges stronger, faster synaptic connections (3:00)
Rethinking movement for brain health: a beginner’s roadmap (5:00)
The sweet spot for daily steps and how it boosts your brain (13:21)
The unique neurodegeneration risks women face (15:53)
How aerobic exercise strengthens an aging heart (20:55)
The wild science of how exercise can reshape your brain’s gray matter (25:25)

Also mentioned:

Full episode with Louisa Nicola

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