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.

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Intro

00:00 • 2min

Neuroscience Meets High Performance

02:29 • 18min

Understanding and Managing Hypertension Early

20:09 • 2min

Nutrition's Role in Brain Health

21:47 • 8min

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

29:23 • 3min

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

32:48 • 2min

Exercise and Brain Health: A Vital Connection

34:22 • 21min

The Impact of Cardiac Health on Brain Function

54:55 • 2min

The Interplay of Exercise, Immunity, and Brain Health

57:17 • 18min

Connecting Emotions and Cognition

01:15:06 • 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:

TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to https://www.truniagen.com/

IFit: If you are looking to elevate your home gym fitness experience with the best in fitness tech, choose IFIT. Go to https://www.ifit.com/

NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at https://www.next-health.com/

Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit https://vitaboom.com/

Learn more about Dr. Shah:

Website: https://www.drshah.com/

Clinic: https://www.next-health.com/

Instagram: https://www.instagram.com/darshanshahmd/

Learn more about Louisa Nicola:

Website: https://www.neuroathletics.com.au/

Instagram: https://www.instagram.com/louisanicola_