Dr. Stephanie welcomes neurophysiologist and former world-class athlete Louisa Nicola. Together, they dive into the critical topic of brain health, with a focus on cognitive decline, dementia, and Alzheimer’s disease—conditions that disproportionately affect women. Louisa, founder of NeuroAthletics, brings her expertise in helping athletes and investors optimize their brain function.
“You send the same signals to your brain when you get a notification on your phone that you don’t want as what you a hundred years ago, when a tiger was running after you.” – Louisa Nicola
The discussion highlights the role of key biological markers, such as amyloid beta plaques and tau tangles, in Alzheimer’s, and offers actionable strategies to promote brain health. Topics include the importance of sleep, exercise, cardiovascular health, resistance training, nutrition, and supplementation. The duo also explore peripheral health practices like sauna use and cold plunging, all of which can help support cognitive health, particularly for women in perimenopause or menopause. This episode is packed with practical tips to help women age gracefully while maintaining optimal brain health.
Episode Overview:
0:00 Intro/Teaser
3:08 Alzheimer’s Disease
9:50 The Role of Amyloid and Tau Tangles
24:18 Protecting Brain Health Against Alzheimer’s
28:06 Benefits of Exercise on Brain Health
42:16 Strength and Neurocognitive Training
52:48 Optimizing Brain Health With Omega-3s
56:51 Debunking Myths About Creatine
1:01:01 Optimizing Brain Health With Nutrition
1:13:36 The Power of Social Relationships
1:21:27 Connecting With Louisa Nicola
Resources mentioned in this episode:
Lecanemab in Early Alzheimer’s Disease
Physical activity and muscle-brain crosstalk
The hormone irisin is found to confer benefits of exercise on cognitive function
The New Science of Muscle Physiology
The Matt Walker podcast – Temperature Part 1
Harvard study, almost 80 years old, has proved that embracing community helps us live longer, and be happier
Neuro Athletics – neuroathletics.com.au
Louisa on Instagram – instagram.com/louisanicola_
Louisa on YouTube – youtube.com/@LouisaNicola
Bio:
Louisa Nicola is a neurophysiologist, human performance coach, and the founder of Neuro Athletics, a consulting firm that works with elite athletes and high-level professionals to optimize brain health and performance. With a background as a former world-class triathlete representing Australia, she transitioned into neuroscience, earning her Master of Medicine in neurophysiology from the University of Sydney. Louisa now focuses on helping athletes and investors achieve peak cognitive and physical performance through cutting-edge neuroscience strategies, including EEG scans, lab tests, and cognitive assessments. She is currently pursuing her doctorate, studying the effects of resistance exercise on brain health. Louisa is passionate about optimizing brain function and longevity, particularly in women, by focusing on sleep, nutrition, and exercise.
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I’m Dr. Stephanie
Part geek, part magic, and all the way passionate about being a well-lived woman.
I want to throw my grandkids in the air in my 70’s. I want to be squatting even more weight than I am now, and putting my OWN luggage in the overhead bin. Sound like weird goals? For me these are just some of the little things that represent a life well-lived.
My health is MY job – I’ll be damned if I rely on luck, ‘good genes’ or a cocktail of drugs that over promise and under deliver.
The Betty Body is my first book-baby, and a collection of what I’ve learned after thousands of clinical hours, hundreds of conversations with the world’s top experts, and most importantly…
This book is an outline of what took ME from “rock-bottom health” at 38, to being my own version of a Betty in my perimenopausal mid 40’s. A woman who is physically strong, full of energy, enjoys mental clarity, great sex and a joyful family life. Is it all roses? Of course not. But I have the stamina and tools to deal with the push and pull of life so that it doesn’t turn into chronic stress.
I want this for you too. Let’s go Bettys!
