Louisa Nicola is a neurophysiologist, brain coach, and founder of Neuro Athletics.
As a former world championship triathlete for Australia, Louisa has a passion for optimizing human performance through neurophysiology. She currently coaches elite athletes, including NBA and MLB players.
What you'll learn from this episode:
What a neurophysicist is and what their role is in improving athletic performance, which biomarkers and tests they use, and how they work to improve things like reaction time through specific training called neuroathletics.
That hydration is crucial for maintaining mental capacity, with just a 3% dehydration leading to a 25-30% drop. It is important to replenish electrolytes and water to prevent this.
What the MIND diet is, why you should eat omega-3 rich foods, vegetables, fruit, extra-virgin olive oil, and limit saturated fat to protect your vascular health.
The best exercise for brain and cardiovascular benefits, which includes zone-2 cardio 45 minutes daily, 15 minutes a week of max heart rate (which can be broken into 5 minute chunks) and lifting heavy weights.
The importance of giving your brain variety and challenging it daily, why no amount of alcohol is healthy, how to improve sleep quality, and the importance of human connection for our overall health.
And much more!
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Resources from this episode:
What is a Neurophysiologist? | WebMD
Cognitive Reserve in Ageing and Alzheimer’s Disease | PMC
Cortisol: What It Is, Function, Symptoms & Levels | Cleveland Clinic
Could Hydration Levels Influence Cognitive Function? | MedicalNewsToday
How Getting Sunlight in the Morning Can Help You Sleep Better | Verywell Health
MIND Diet | The Nutrition Source | Harvard T.H. Chan School of Public Health
Effects of Blood Pressure on Cognitive Performance: A Systematic Review | PMC
High Blood Pressure Is Linked to Cognitive Decline | National Institute on Aging
‘Testicle King’ Pauly Long Says Balls Are Now His ‘Favourite Bedtime Snack’ | LadBible
Exercise Training Increases Size of Hippocampus and Improves Memory | PubMed
Brain-Derived Neurotrophic Factor | Wikipedia
Survival of the Fittest: VO2max, a Key Predictor of Longevity? | PubMed
Zone 2 Training: Definition and Benefits | Live Science
Sleep Basics: REM & NREM, Sleep Stages, Good Sleep Habits & More | Cleveland Clinic
Alcohol and the Sleeping Brain | PMC
The Effect of N-Acetylcysteine on Alcohol Use during a Cannabis Cessation Trial | PMC
Heat-Shock Protein-70 Genes and Response to Antidepressants in Major Depression | PubMed
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