This Triggers Alzheimer's! (Especially After 40+) - #1 Mistake Making Odds Worse | Louisa Nicola

Rangan Chatterjee

Feb 12, 2025

Episode description

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Do you think that it’s inevitable that the function of your brain will decline as you get older? Or, do you believe that there are simple things you can do each day to preserve, protect and enhance it?

Today’s guest is neurophysiologist and brain health researcher, Louisa Nicola. Louisa is founder of Neuro Athletics, where she works with high-performing individuals to optimise their cognitive function. Nine years ago, Louisa was training to go to the Olympics to represent Australia in the triathlon when she was hit by a car and suffered seemingly insurmountable injuries.

Desperate to accelerate her recovery, she integrated brain training into her approach to physical health and made a near-miraculous recovery. Since then, she has helped many elite performers perform better, think faster and live longer by leveraging neuroscience, exercise physiology, sleep science and nutrition.

In this conversation, we discuss:
• How our brain works as an intricate network - with 87 billion neurons making approximately 5000 connections each
• The latest research about Alzheimer's disease, including why it affects more women than men.
• Why a combination of regular aerobic exercise, high-intensity training, and resistance sessions can help protect brain function
• The importance of consistent, quality sleep to support your brain's natural cleaning processes
• And, how supplements like creatine monohydrate and omega-3 fatty acids can support brain health, alongside the right nutrition.

One of the key themes in this conversation is that our daily habits compound over time to either protect or compromise the health of our brains - and, throughout, Louisa shares a variety of practical strategies we can all adopt - suitable for every age and fitness level.

Louisa’s message is both urgent and hopeful: while our modern lifestyles may be contributing to rising rates of cognitive decline, we have more control over our brain health than we might think.

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Show notes available at: https://drchatterjee.com/522

Connect with Louisa:
X https://twitter.com/louisanicola_
Instagram https://www.instagram.com/louisanicola_/

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DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Mindsip insights from this episode:

Reassess Alzheimer's drug efficacy and systemic healthcare failures

Newly approved Alzheimer's drugs like Donanemab only treat symptoms, have severe side effects like brain bleeds, and represent a systemic failure of our healthcare system.

#Alzheimer's

#side-effects

Reframe amyloid-beta as a protective brain response

The amyloid-beta protein, often blamed for Alzheimer's, is actually a protective antimicrobial peptide produced by the brain in response to stress and inflammation.

#Alzheimer's

#brain

Increase omega-3 intake to reduce mortality risk

The average person in the US has an omega-3 level that carries the same all-cause mortality risk as being a pack-a-day smoker.

#mortality

#omega-3

Incorporate creatine and omega-3s for optimal health

Regardless of blood test results, everyone should consider taking creatine monohydrate for cellular energy and omega-3 fatty acids for their anti-inflammatory benefits.

#creatine

#omega-3

Prioritize sleep to protect gene health and immunity

A study showed that sleeping just six hours a night for one week caused negative epigenetic changes to over 700 genes, increasing tumor production and decreasing immunity.

#epigenetics

#sleep

Combine physical and cognitive tasks to boost gray matter

You can increase gray matter by combining physical and cognitive tasks, such as doing squats while counting backward from 100 in increments of seven.

#cognition

#exercise

Strength train to harness muscle myokines for brain health and cancer inhibition

Strength training is critical because muscles act as an endocrine organ, releasing hundreds of beneficial proteins called myokines that can preserve brain synapses and even inhibit cancer.

#cancer

#muscle

Reverse heart age with two years of aerobic exercise

A study by Dr. Ben Levine found that two years of specific aerobic exercise turned 50-year-old hearts into 30-year-old hearts, reversing age-related decline by 20 years.

#aerobic

#heart

Understand limits of adult neurogenesis in brain health

Contrary to popular belief, adult neurogenesis (the growth of new brain cells) does not exist, except for a small area in the hippocampus.

#hippocampus

#neurology

Reframe Alzheimer's as a network insufficiency for better understanding

Alzheimer's disease is less about neuron death and more about a "network insufficiency," where the connections between brain cells die off, interfering with cognitive performance.