AI-powered
podcast player
Listen to all your favourite podcasts with AI-powered features
3min snip
Boosting Cognitive Function Through Fitness | Louisa Nicola
The Dr. Gabrielle Lyon Show
A Comprehensive Brain Health Protocol
A comprehensive brain health protocol emphasizes the importance of reducing inflammation through lifestyle modifications. Key components include ensuring consistent, high-quality sleep by maintaining a regular sleep schedule. Engaging in daily exercise is critical, focusing particularly on zone 2 cardio training and achieving a good lung and heart capacity, with 35 to 40 minutes of maximal exercise weekly. Strength is also prioritized through resistance training three to four times a week. Additionally, incorporating neuro athletics, or cognitive training, for five to ten minutes daily is beneficial. Nutritional advice should focus on what to include in the diet: omega-3 fatty acids, specifically DHA at a dosage of about four grams daily, is crucial for brain health. Antioxidant-rich foods like blueberries and other berries are highly recommended, alongside selenium from Brazil nuts, vitamin E, and beta carotene. Lastly, creatine is suggested at 10 to 12 grams daily to support brain function. Overall, the protocol is a holistic approach integrating sleep, exercise, cognitive training, and nutrition to enhance brain health.
00:00
Transcript
Episode notes
Get the Snipd
podcast app
Unlock the knowledge in podcasts with the podcast player of the future.
AI-powered
Discover
highlights
Listen to the best highlights from the podcasts you love and dive into the full episode
Save any
moment
Hear something you like? Tap your headphones to save it with AI-generated key takeaways
Share
& Export
Send highlights to Twitter, WhatsApp or export them to Notion, Readwise & more
AI-powered
podcast player
Listen to all your favourite podcasts with AI-powered features
Discover
highlights
Listen to the best highlights from the podcasts you love and dive into the full episode