Extend Podcast with Darshan Shah, MD

23. Louisa Nicola: The Simple Habits That Will Rejuvenate Your Brain

Jan 14, 2025

Louisa Nicola, a neurophysiologist and founder of NeuroAthletics, specializes in brain optimization and cognitive performance. She explains the crucial connection between exercise and brain health, revealing how aerobic and resistance training can enhance cognitive function. Louisa emphasizes the importance of quality sleep as a brain 'cleaning system' and discusses the dangers of inflammation and ultra-processed foods. With her background as an elite triathlete, she shares practical habits and protocols to prevent cognitive decline and promote mental resilience.

01:30:35

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Episode guests

Louisa Nicola

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Quick takeaways

Lifestyle choices, including nutrition and exercise, play a critical role in preventing cognitive decline and Alzheimer's disease.

Quality sleep is essential for brain health, as it facilitates the removal of neurotoxins and supports cognitive function.

Engaging in regular physical activity not only enhances physical strength but also significantly boosts cognitive performance and neuron health.

Deep dives

Importance of Lifestyle Choices for Brain Health

Lifestyle choices significantly impact brain health, suggesting that conditions like Alzheimer's may be preventable. Factors such as sleep, exercise, and nutrition are pivotal in maintaining cognitive function. For instance, poor diet and sleep deprivation can lead to brain fog and accelerated cognitive decline. Engaging in regular physical activity and prioritizing restorative sleep can counteract these effects and support long-term brain health.

Intro

2min

Neuroscience Meets High Performance

18min

Understanding and Managing Hypertension Early

2min

Nutrition's Role in Brain Health

8min

Understanding Omega-3s, Cellular Health, and Dietary Inflammation

3min

The Dangers of Ultra-Processed Foods and Their Impact on Inflammation

2min

Exercise and Brain Health: A Vital Connection

21min

The Impact of Cardiac Health on Brain Function

2min

The Interplay of Exercise, Immunity, and Brain Health

18min

10.

Connecting Emotions and Cognition

15min

Your brain is your most powerful asset—so why do so many of us let it decline without a fight? Cognitive decline, brain fog, and even Alzheimer’s don’t just “happen.” They’re the result of decades of small decisions, stress, and overlooked habits. The good news? You have the ability to take control.

In this episode of Extend, I sit down with Louisa Nicola, neurophysiologist and human performance coach, to uncover the science behind optimal brain health and the simple habits that can keep your mind sharp and resilient.

We talk about the role of exercise (and why your muscles are key to brain health), how sleep works like a "cleaning system" for your brain, and why inflammation is the root of so many cognitive issues.

Louisa Nicola is a neurophysiologist and founder of NeuroAthletics, specializing in brain optimization and cognitive performance. With a background as an elite triathlete, she focuses on using exercise and science-backed protocols to prevent neurodegenerative diseases. Louisa works with top executives, athletes, and high achievers worldwide.

We Also Discuss:

(00:00) Neurophysiology and the Foundations of Brain Health

(22:11) The Role of Nutrition in Brain Optimization

(34:05) How Aerobic and Resistance Training Transform Brain Function

(50:01) Deep Sleep: The Brain's Most Powerful Recovery Tool

(56:59) Understanding Alzheimer’s Disease and How to Prevent It

Resources mentioned:

The Levine Protocol

Thank You to Our Sponsors:

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