In this episode, Louisa Nicola, a neurophysiologist, shares insights on how to maintain a youthful brain and optimize cognitive function.
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Emphasizing the importance of habits, she notes that the brain starts to deteriorate around age 30, and lifestyle factors such as alcohol consumption, poor sleep, and lack of exercise can accelerate this process.

Louisa advocates for a holistic approach to brain health, starting with exercise, sleep, and proper nutrition. She recommends a minimum of 300 minutes of exercise per week, combining both cardio and resistance training for optimal benefits. Cardio training improves blood flow and stimulates brain-derived neurotrophic factor (BDNF), which acts as fertilizer for the brain. Resistance training, on the other hand, increases muscle mass and glycogen levels, benefiting various organs.

Testosterone, crucial for motivation and vigilance, can be naturally increased through exercise, adequate sleep, and exposure to sunlight. Louisa suggests tailoring supplement intake based on individual bloodwork results, addressing specific deficiencies.

Sleep is another critical factor, with humans needing at least 7.5 hours per night. Louisa explains the four sleep stages, highlighting the importance of deep sleep for muscle recovery and hormone release, and REM sleep for memory consolidation.

The discussion touches on the impact of testosterone supplementation, the detrimental effects of sleep deprivation, and the benefits of genetic tests for personalized health insights.

Louisa recommends essential supplements like creatine monohydrate, DHEA, omega-3 fatty acids, and magnesium. A balanced diet, with 1 gram of protein per pound of body weight, contributes to overall health. Social connections and happiness are deemed essential pillars of well-being.

The conversation covers additional health practices such as cold water immersion and the use of oxygen tanks, emphasizing their benefits in conjunction with a healthy lifestyle.

Louisa cautions against misinformation in the health and wellness industry, advising listeners to refer to reputable sources like PubMed for accurate medical data. As both a Christian and a scientist, she expresses how understanding the intricacies of the human body reinforces her belief in a divine creator.