S3E25: NEURONS THAT FIRE TOGETHER WIRE TOGETHER — Neurophysiologist & coach Louisa Nicola on rewiring your brain to achieve peak physical & mental performance

What's The Juice

Olivia Amitrano

Organic, Organicolivia, Plantmedicine, Herbalremedies, Herbs, Medicine, Alternative Health, Education, Nutrition, Health & Fitness, Health

4.9 • 2.1K Ratings

🗓️ 6 December 2022

⏱️ 123 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode of What’s the Juice, I had the honor of chatting with brain-genius Louisa Nicola, Founder & Director of Neuro Athletics: a data-driven neuroscience company that provides athletes with scientific strategies to achieve peak performance. Tune in as we delve into the nitty gritty science of how the brain works, and what you can do specifically from home to optimize neuroplasticity and cognition, including:

SLEEP

Minimum 8 hours each night, following the 80% rule
Natural sunlight as soon as you wake up, for at least 5 minutes
Avoiding and/or dimming artificial light come evening
Pitch-black environment for optimal sleep

AEROBIC EXERCISE

Zone 2 Training — achieve about 65% of your maximum heart rate
For example: Walk an incline of ~8-10 around a speed of 3.8 mph for around 30 minutes

ANAEROBIC EXERCISE

Focus on 70% of your 1-repetition max (find the maximum weight you can handle for 1 rep, then use 70% of that weight for at least 6 sets/4 reps each)
Learn how to squat well and focus on compound movements
Invest in a trainer over supplements

STRESS

Inhale twice, then exhale (this mimics crying/hyperventilation)
Infrared light to reduce neural inflammation
Ice baths to create new mitochondria
Two grams of both EPA and DHA daily

Use code ROSEHIP10 for 10% off your first order of rosehip relief on organicolivia.com

Use code OLIVIA10 for 10% off your first set of conversation cards on healthyconvo.co

Use code OLIVIA for $100 off Louisa's online course HERE

Connect with Louisa:
Website HERE
Instagram HERE
Podcast HERE
Connect with Organic Olivia:
My new Instagram HERE
Shop my herbal formulas HERE
Blog HERE

Transcript

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0:00.0	You are in for a treat today because we are serving up another very educational episode
0:08.2	of what's the juice where we're continuing this conversation about brain health, cognition,
0:13.4	preventing neurodegeneration and keeping your brain healthy as you age thanks to our guest
0:18.3	neuroscientist and founder of Neuroathletics, Luis Cinnacola.
0:22.3	Luis's company Neuroathletics is a data driven neuroscience company that works with athletes
0:27.6	in high-performing individuals around the world, utilizing science-backed strategies and
0:32.2	exercises to help them achieve peak performance.
0:35.7	The same way that sports teams have a nutritionist, a personal trainer, a massage therapist,
0:40.4	and all of these other professionals, Luis is essentially sports team's resident neuroscientist.
0:47.2	She looks at athletes' brains and then she builds highly specific regimens for these
0:52.6	individuals that train their brains in order to increase their athleticism, their reaction
0:56.9	time, their coordination, and so much more.
0:59.7	As a neuroscientist, she saw that there was a huge hole in the industry in terms of these
1:05.0	high-performing individuals and wanted to provide a very specialized form of care, where
1:09.5	she challenges people's brains in order to make them stronger and more athletic.
1:14.6	Even though through her company, she works with athletes around the world, she also has
1:18.1	a ton of tips for the average person for you and I that we can start implementing today
1:23.2	in order to make our brains healthier and prevent some of the issues that can happen as we
1:28.0	age.
1:29.0	We're going to be talking about how to hack your neurophysiology using everything from
1:32.8	sleep to nutrition to anaerobic exercise.
1:35.6	So in this episode, Luis is going to explain what she actually does as a neurophysiologist
	...

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