How to Keep Your Brain Young and Healthy | Louisa Nicola
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- čas přidán 4. 06. 2024
- Neurophysiologist and human performance coach, Louisa Nicola is the founder and head performance advisor of Neuro Athletics - a consulting firm that boasts the best athletes in the world. By using science driven data from EEG scans, labs tests and cognitive assessments, Louisa has a first class ticket inside the brain of elite NBA and MLB stars. Louisa graduated from the University of Sydney medical school with a master of medicine in neurophysiology and is currently completing her doctorate studying the effects of resistance exercise on the brain.
In this episode we discuss:
- Why exercise is the best prescription drug for brain health.
- Can exercise decrease your risk for Alzheimer’s?
- How to optimize your environment for cognitive function.
- What are the best hacks and tricks for brain longevity?
- How to improve the quality of your sleep.
00:00:00 Introduction
00:02:30 Alzehimer's & the Healthcare System
00:04:30 What is Alzheimers?
00:09:30 How can you take care of your brain?
00:18:30 How do you improve the quality of sleep?
00:28:00 Tips for staying asleep
00:29:00 Nutrients & supplements
00:31:00 Ketones
00:34:00 Food & exercise timing around sleep
00:42:00 Going to the gym for brain health
00:44:00 Negative affects on the brain
00:51:00 What's on the horizon?
This episode is brought to you by House of Macademias, Apollo Neuro, 1stPhorm, Inside Tracker
Follow Louisa on IG: / louisanicola_
The Neuro Experience with Louisa Nicola on Apple Podcasts: apple.co/3H02jPa
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I'm 81, have had 3 strokes due to recent discovered A-Fib and also have white matter disease. I still have lots of hope. I work hard to make sure I get a good 8-9 hours of sleep nightly and walk 40 minutes every morning. My short term memory was the most affected by the strokes so I'm trying to improve that aspect. I also follow a whole food plant diet making sure I get all needed nutrients by also supplementing my diet. I use a C-Pap machine which helps me to remain asleep instead of waking during the night. I take no drugs except a blood thinner for the A-Fib. I feel like I'm maximizing my health so I can continue to function independently as I have done for the past 20 years. I just sold and bought a home to move from 7k altitude to 2,500 elevation. I felt my body did not like living in the thin air.
My time is currently occupied refurbishing my new home and will be getting involved in community activities once my home is more comfortable, I also maintain close contact with my family and friends. I love this topic you are discussing.
If someone is currently in the middle of a bout of insomnia and dealing with sleep anxiety, watching interviews like this may do more harm than good, even if the information is valid. Sometimes over thinking the importance of sleep while you aren’t getting sleep contributes to the problem. There are several online CBT programs that can help with your thought patterns around sleep. In addition to implementing some of the tips in this video - dimming lights, black out curtains, night time routine, etc - having a more calming lighthearted approach to sleep rather than fear-mongering to yourself can be helpful. If you have to get up in the middle of the night to pee, it’s not helpful to think “well the whole thing is ruined” as she says in this video. I can just imagine going down this anxious thought pattern myself. If you have to pee, you have to pee, you can get back to sleep. Better not to perseverate on it.
Just wanted to throw this comment out there in case anyone is dealing with insomnia and feeling worse about it. Changing my thought patterns helped me with my insomnia. I still have bad nights from time to time but try not to garner more anxiety about it when it happens.
Education helps to deal with the issues and giving the facts is not fear mongering.
@@zaffaraise3984 speaking specifically to people dealing with sleep anxiety. If it doesn’t apply to you, move along.
@@hannan5781 😳😀😀 n people with sleep problem can “move along “ to info that addresses their situation better … 🙄🙄
@@carlodefalco7930 that’s implied. My comment is not for people who merely have insomnia, but who are also stuck in thought patterns keeping them from sleeping. It’s an OCD thing. Sometimes people who have this issue perseverate and it makes it worse. They know all the things they need to do to get sleep, but the anxiety about it is making it worse. That is my point in reaching out to anyone who finds themself in that boat - to say, there’s also a thought pattern that can be addressed to prevent the anxiety from making it worse. If someone finds this video helpful and not anxiety inducing, they aren’t the people I was referring to, and it’s obvious that my comment wasn’t meant for them.
I understand where you are coming from.
Louisa is a blessing to the world. I love her field of study, and how she's impacting it
I'll sum it up for you:
1. sleep
2. exercise
3. diet
4. creatine and omega 3s
Being socially active very important too even if you have less to eat and wear.
Thank you
❤
What a wonderful guest! She is so articulate and makes complicated topics easier to understand
She is a wonderful guest! The sharing is interesting and easy to understand! even though i'm a vietnamese. Thanks a lot!
It's nothing new but the evidence and importance are very interesting. These pod casts have absolutely changed my lifestyle. I use a c-pap now and measure my sleep and it's like anything it requires effort. My dad and aunt passed away from Alzheimer's and i have decided to make an effort not to burden my loved ones by changing my lifestyle. This change has effected many different parts of my life. The reward is increased strength both mental and physical. I have a sobriety date that includes any drugs or alcohol. I hit the gym about 5 days a week. I don't eat junk foods. I have a second language and study daily. My alertness and cognitive functions are an awesome thing and appreciated, never taken for granted.
My grandmother lost her memory and that was hard to witness. I'm trilingual and I think that I can take more info and memorized. But also I'm scare because sometimes my brain did not perform as well as use to be. Had 2 kids 6 dogs, full time job. My take from this episode was SLEEP.
After listening to Mathew Walker on several podcasts, I was scared into getting better sleep. I was a sleep abuser for my whole life.
My husband can, and does sleep through anything (30 year Navy career, on subs). He gets a full 8- 9 hours sleep, and can drift into an afternoon nap easily.
Me, not so much. But I am making every effort to get better and longer sleep.
I am convinced now, that the longest lived, healthiest people sleep well, always.
You are what you eat. Your diet impacts your health.
Lower stress, reduce obesity and more exercise are key to a healthy life.
Obesity in children and adults is rising across the world.
Fast food and sugary drinks are contributing to the problem of poor health and obesity.
Eat a healthy plant based diet and exercise regularly.
Reduce or ELIMINATE cows milk, eggs, cheese and meat. Eat more salad greens, beans, fruit and vegetables. Eliminate fast food, snacks like cookies, cakes, chips, and sugary drinks and juices.
Every adult and child should own a bicycle and ride it regularly.
Regular exercise will help you sleep better. Yoga is a great stress reducer.
Obesity is all too common today. Get off the couch. Get off the phone, ipad or video game.
A variety of stretching and other exercises help with increased mobility.
Ride to work, ride to school, ride for fun.
Every city should be a bicycle city.
Speak up for bicycles in your community
Never ever I’ll ELIMINATE eggs 🥚, meat🥩 and age cheese 🧀. Basically we are protein and we need protein to build it.
@@lobodo396 Eat your greens and beans. You will get all the protein you need.
@@KJSvitko I wish but it’s not enough.
Animal protein is very necessary, someday you going to realize that is different amino acid that we need it.
@@lobodo396 Animal protein increases your risk of heart disease and cancer.
What about weight gain everybody is not a fat ass
I loved "...and every parent is thinking, that's me! No sleep, no excercise, stress..." I thought the exact same thing 2 seconds before 😫
Exercising gets us sleeping better..
She is so intelligent and explains the topic so well
Thank you for a great episode ❤️
Grandma died of Alzheimers.
She went walking in the forest daily, cleaned her house, yard and gardened daily.
Cooked proper Home & Garden meals.
Was physically active, and healthy.
Lived a scheduled lifestyle, with lights out around 9pm.
Really don't get much better for living an active, healthy lifestyle.
She still got it.
You seem to have some brain problems there. You said your grandma died of Alzheimers then end it with "She still got it."
The cause is still not yet known. I listened to a podcast recently that indicated that the cause is fungal growth in the brain. Everyone is speculating
@@Prem-uh1hu exactly.
Just like this lady giving the interview with the portrayal of authority.
They mentioned that some people have a genetic component (3%). Even if you get it, doesnt mean it will present as severe. Maybe the things she did delayed its manifestation and severity?
@@thezu9250 or maybe.....people prey on the weak minded, who desperately cling to hoodoo voodoo bs.
Preventing Disease, PREVENTION, Great Strategy😊
I love these longer in depth discussions! Amazing.
THANK GOODNESS FOR VIDEOS LIKE THIS! A great mindset for learning: REMEMBER The brain learns by repetition.....so learning OR DOING something new means the brain doesn't know..."YET". And therefore learning something you don't know is just 'UNFAMILIAR". The repetition will make the brain comfortable. But 1st its good to rewire how the brain sees learning something new.
So SAY THIS TO YOURSELF: "This is hard to do or Learning something new is hard"
Then hum ABC song this accomplishing to things its a distraction and whimsical gives a feel good vibe.
Repeat 3x's(this literally will start to detach the "hard concept" cause you keep interrupting the pattern
More advanced results: think of something you failed to do and so didn't try anymore doing....say to self "such and such was hard and I can't do it, it made me feel (fill in the blank). Then hum ABC song (3x's)
If you do this now it will motivate you because the brain will stop automatically giving that message that things you don't know are hard to do.
If you want to be successful in life, have mindset of the rich, spend less and invest more.
I strongly advise you agai-nst self trading, it's really dangerous and had brought so many investors down, you need some one with the knowledge and strategies, some one dedicated to the cr'ypto currency market business and I will strongly recommend expert Ellis Gregory Carson Fx.
Fact filled interview. I do wish the impact of age on therapeutics, including exercise and weight training would be discussed more on this type of interview. I'm 78 and wish i had more information on limits and goals of diet, exercise and sleep.
Google it man, the best doctors in the world are on you tube. Move your feet every day vigorously for 30 minutes, eliminate any and all added sugar. "good food is medicine, bad food needs medicine". Don't vote for insurrectionists. You're fricking 78, keep crushing it.
One of you best shows Dr Lyon!! Learned so much! Thanks very much! 🙏
Love, love , love this episode! This gives us so much hope.
Dr. Lyon, you have great guests. Love the podcast. thank you.
Dr Nicola is brilliant! Thank you for this episode
Great interview. I'm usually asleep by 9 or 930 pm and sleep straight through until anywhere between 3am to 5 am. So I'm getting a solid 5 to 7 hours of sleep a night I strive to get at least 6 to 7 hours of good solid sleep. Working on ways to get better sleep, dimming lights in the evening eating no later than 5 pm, staying off the computer and phone after 8pm, getting light early in the morning.
Fantastic. Great synthesis of up to date knowledge about how to take control of brain aging.
Thanks for all the information you share! ❤
Dr. Lyon, the best one yet for me, appreciate your work and time. Thank you so much too Ms. Nicola.
This was such an interesting episode. Thank you both very much. I will need to listen again, so much to learn.
Excelente. Gratidão imensa
Love This Episode Louisa is Brilliant, Amazing Information.
I want to express my gratitude for this video. It's the info I've been searching for to help with a condition that has cone on to me
I think this is the best podcast I have listened to about brain health. Thank you❣️
Fantastic! Thank you so much.🤩
Fascinating guest!!Temperature plays a HUGE difference in my sleep. I can’t fall asleep if it’s hot or I am hot. Last night I turned on AC and it worked! I use blackout curtains as a “senior.”
This is fantastic. Thank you for this kind of information
Great episode and guest, thank you so much.
This is absolutely one of the best talks I have watched and listened to. fantastic!
I'm glad you enjoyed it!
Great episode!! I learned so much. Louisa Nicola is amazing!!! Thank you so much ❤
Glad you enjoyed it!
I am going to exercise seriously. Thank you for this great information to take care of my brain.
This was incredibly insightful! Thank you ❤
Thank you for this episode. I am living proof of having severe sleep apnea and I didn't know it. Before using my cpap machine, I was extremely moody, a walking zombie, angry, unable to focus at work, and had serious gut issues. Now, after using the cpap machine for 3 years, I am a completely different person. I no longer have brain fog, I have more energy and my relationships with people are better. Also at my job, I am able to focus and be more productive! I didn't realize how important sleep is!
what is cpap machine?
@@sahalnur3064 It is a machine to help you get oxygen to your brain while you sleep. It is for severe sleep apnea patients.
What a phenomenal guest! So glad I watched it. Louisa is incredible at articulating complicated and advanced factual information , in an easy to understand way.
outstanding conversation, I learned a lot
I love this interview! Thank you so much for the education.
What about those shift workers, those we can't live without: doctors, nurses, police? How do they survive?
Thank you ❤❤❤❤❤
Very informative discussion, thank you!!
I love her 😍 thanks for the insight
One thing we need to consider is that our spines are more flexible in the morning . Dr Stuart McGill advises against morning exercise, especially heavy lifting, as one can increase their susceptibility to back injury. In this vid it discusses they importance of morning exercise for sleep hygiene but also discuss importance of heavy lifting (60-80% 1RM) for brain health.
Thank you, this interview was really eye opening!
My problem is gym makes me fall asleep so try to avoid it in the morning as I can’t get work done 😭
This was AMAZING!
Thank you for posting this video. I good interview, interesting. Be safe, healthy and happy. God bless you 🙏
Be well.
Excellent information ❤
Watching your video from Switzerland 🇨🇭 Very interesting. I am working as a nurse in a dementia department. It’s good to know.
Blue blocking glasses work really well! Seriously, they do work but people should wear them at night.
Amazing great work
According to study featured by Dr. Lustgartin, the longevity exercise is between noon and afternoon.
Brilliant, thank you guys. And it was a nice break from Andrew Huberman. Very in keeping tho. 😊
Amazing video !
Great thanks girls for putting this out there Go Girls
Really amazing👍good job
Great video, keep it up 👏💯
At the end of the day , it’s not about Supplements it’s about Nutrition, you can’t supplement for Nutrition
Dr McDougall
Dr Esselstyn
Dr Brooke Goldner
Dr T Campbell
These Doctors teach you food as your medicine
Mind the "pun". This was absolutely mind-blowing. Thank you so much🙏 and God bless.
Thank you for tuning in!
I was bias at first, putting negative image of "owh another women who's gonna talk about skincare beauty products and workouts" but damn, I was wrong. Ladies and gentlemen, now that's two attractive women who's one (the moderator) is curious to learn and one (guest) who is smart, vomiting with facts! I love them
I do Cranio Sacral therapy. Based on what you’re saying, it could be a viable solution because we move the cerebral spinal fluid, and the person will go into a deep state of sleep, sometimes dreaming
Me too osteopath...allowing the csf to flow freely to help drain the glymphatic system 😊
Yes
Prescription drugs are regulated and look at all the side effects of Rx Drugs and all the deaths from using these Rx Drugs as prescribed.
And you think regulating supplements by the FDA and other agencies going to make the supplementation industry better.
I wish she did a video on depression and nutrition.
thank you for posting this my nana has it , shes 95 , i smoke weed but eat heathy i understand to medatatec
If I ever take melatonin I'm taking 0.5. and not often only when ive screwed up my lighting a few nights in a row. I sometimes use gaba. Always take my omega 3s I should add creatine regularly!
Wow thanks
Can you please provide brand name of sleep mattress? 8Sleep or something like that? Thank you
You must look at the connection between the parasite toxoplasmosis and Alzheimer's disease
Thank you very much for this amazing podcast ! There is a lot of great question and they are very beautiful and passionnate. Thank you very much ! I will make my brain my friend ! This podcast save my life. A good night of sleep is my super power for my health and brain. God bless you ! When Louisa said "i know" in the beginning of the podcast made me laugh ! 😂😂
Eye opening
Very good interview 🎉
Thank you!
Very interesting
I do supplement with Gaba to help me stay asleep. I know its anxiety that wakes my brain up.
Gaba doesn't pass the blood brain barrier.
Is there any defence that the female body puts in place to protect mothers of newborns? Regarding sleep and REM as we wake every 2-3 hours
I'm in Australia and can;t find "L3" "Lumisterol" is this only available in Us or have i misunderstood when it was said "Magmnesium L3 & E or A " maybe acsent.
But melatonin is not just a sleep hormone. It is also critical as an antioxidant in mitochondria of all cells.
Creatine monohydrate ruined my sleep and made me stay up all night and when I did fall asleep it made me have crazy vivid heart pounding dreams. Not sure if anyone else has had that. Maybe it's better if you're older?
creatine has no known side effects certainlt not those you're describing.
I had a brain hemorrhage. Bad head injury. I'm only 41. Worry part is I've become very right wing. I also sleep a lot and if you're having trouble sleeping take zinc about an hour or two before bed works like magic ✨.
A question from Sweden!🇸🇪
Is it ok to take Creatine if you have high blood pressure?
Most older people have high blood pressure, so if we want to take Creatine is it safe?
Or does it increase the blood pressure?
I started to have a rise in my blood pressure in my 60's. But I started a low carb diet and immediately my blood pressure fell. I took up a sport in my retirement and now excersise regularly, too.
Not sure about your question, though.
The aim of life is to live, and to live means to be aware, joyously, drunkenly, serenely,
Eggs are supposedly an excellent brain food, esp. The yolks as long as they are not over cooked. I believe they support myelin health and repair if you eat enough and on a daily basis.
I was recently informed by a plant based friend that eggs cause cancer. She has chickens and refuses to eat her own eggs! I had never heard that and asked for her source. She sent a study from Uruguay that I couldn't make heads nor tails of. 🤷♀️ So many ridiculous things out there. I may not eat eggs everyday, but I enjoy them often from my own backyard chickens!
@@jellybeanvinkler4878 The only thing I'd consider is whether they feed the hens soybean oil. But still, I'll eat the eggs over plants that are indigestible - too many vital nutrients to lose out on.
I love to dance, but with osteoarthritis, it's painful. I hope a knee replacement will increase my ability to exercise.
Doesn't anyone think who made this complex and beautiful system in our body ...
So, as we age we gradually produce less hormones and since Melatonin is a hormone, why would we not want to replenish/optimize (like all other hormones) our Melatonin level for optimal sleep?
TitanUp - your hypothesis does not equate, logically speaking .
Because melatonin is a hormone, and because our hormone levels drop with age, you have put 2+2 together and come up with an illogically poor solution. i.e., 'take extraneous melation.'
(besides the fact that once we begin regularly supplementing with melatonin, our body begins producing even less, and becomes more and more reliant on the extraneous melatonin we are supplementing with.
Also, did you hear the guest state this fact?...
That the supplement industry is unregulated, and testing on various different brands of melatonin supplements has exposed an unregulated supplement industry at its worst. Believe that, because it is a proven fact.
Melatonin supplements randomly tested by outside sources were found to be as much as 100x the amount listed on their labels. That amount of melatonin taken extraneously is ruinous to our health.
The only time melatonin is logical to take as a supplement that would help us, would be to use it very wisely @ a .5-3mg dosage in an occasional jetlag situation to assist falling asleep if we find ourselves needing to fall asleep in a different time zone than our usual timezone.
And, even then, we want to be confident we are dealing with a supplement maker whose contents are guaranteed to match their labeling.
Thorne Labs comes to mind, for me, because I know that Thorne Labs is one of those companies who consistently have their supplements 3rd party tested, in order to guarantee that their bottle contents matches their labeling.
There are other supplement makers that utilize 3rd party testing to guarantee that we are taking the dosages their labeling states we are buying. But, first & foremost, it would be Thorne Labs that comes to mind for me.
@@barbarafairbanks4578as far as I know there is no evidence that taking melatonin supplements stops the natural melatonin production.
It's better to do the things mentioned in this video so that the body naturally produces its own melatonin. At a minimum, stay away from blue light in the evening, go to bed by 10pm, get up early and get sunlight into you eyes, exercise...
How do you find omega3 that's not rancid?
Eat salmon roe, salmon, oysters, sardines, etc.
What if I fall asleep fast and blue light doesn’t affect my falling asleep. Is it still bad to look at my phone before bed?
@36:29 well now I’m confused about the EPA and DHA. At first, she says 4 g per day of each, and then says “which is 2000 mg”….?
That was not clear. 4g each is a lot.
@@metemad Yes I wonder if she meant 4g total. She says that's 2,000mg so maybe she meant 2,000mg each EPA and DHA? Wish we could get an answer about this!
She’s talking the amount of fish oil that you need to obtain the recommended amount of DHA & EPA
@@kellyabrahamson9139 Why does she say "4g EACH EPA and DHA, that's 2000mg." Those number don't add up.
@@cyclist5000 fish oil caps are 1000mg (1g), she’s saying you need 4. I looked at my fish oil, 1 1000mg cap = 315mg of EPA, 210 DHA (coating and other parts in oil - account for 1/2 the weight. I’m going to have to take lots of caps!
41:00
Dr Gabrielle Lyon, Macadamia Nuts!
How many people in this forum knows of their dear ones that was on statins. Just wondering if it has any relationship?
what‘s the time recommended to go to bed every night? thank you..
Weed actually makes me sleep better. And dont think it has rffected my REM sleep either as i dream like crazy
I’m going to quit drinking
Do eeeetttttt! The difference is staggering, even if you're not that big of a drinker. I was surprised.
You are an ex drinker
Awesome 🎉 !!!! How's it going?
I wanna quite coffee and black tea so baaaad😩😩but I can’t i’’ addicted to drink it
Salam Alaykom
She mentioned Creatine. Anybody have experience taking this supplement? My wife is thinking about taking this but is afraid of the side effects.
51:04