Do This in Your 30s to Prevent Cognitive Decline | ft. Louisa Nicola

In this must-listen episode, I sit down with Louisa Nicola — neurophysiologist, human performance coach, and founder of Neuro Athletics — to reveal the science-backed strategies for peak brain health, fitness, and longevity. With a background in neurophysiology from the University of Sydney Medical School, Louisa has become a trusted advisor to elite CEOs, professional athletes, and top executives. Through her groundbreaking platform Neuro Athletics, she’s trained and certified over 2,000 coaches worldwide, helping people optimize brain performance, prevent cognitive decline, and unlock their full potential.

Louisa also opens up about her new women’s health product, Brain Code, launching in October, designed to support brain and body optimization for women at every stage of life.

This conversation is packed with both science and heart — including emotional moments around the impact of Alzheimer’s, and practical strategies anyone can adopt now to improve brain health and performance.

Together, we dive into:

• Why creatine is one of the most researched and misunderstood supplements

• Creatine’s surprising role in Alzheimer’s prevention and cognitive longevity

• How exercise, diet, and strength training impact brain health

• The truth about fasting, hormone replacement therapy (HRT), and women’s health

• Actionable brain-first strategies you can implement today

Connect with Louisa:

• Instagram:louisanicola_

• Podcast: The Neuro Experience

• YouTube: Louisa Nicola

• The Brain Code

• Website: https://www.neuroathletics.com.au/

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Topics discussed:

00:00 – Intro clip

00:28 – Guest intro

02:06 – Creatine 101: Why Luisa Champions It for Brain Health

03:34 – What Is Creatine & Why the Brain Needs It

06:14 – Optimal Creatine Dosage for Women

07:53 – Addressing Myths: Bloating & Water Retention with Creatine

09:29 – Creatine for Concussions, Recovery & Neuroprotection

10:50 – The NFL, Traumatic Brain Injuries & Luisa’s Work with Athletes

11:41 – Understanding Alzheimer’s Disease & Why It’s Preventable

13:07 – Root Causes: Inflammation, Diet, and Poor Lifestyle

14:46 – Ad18:06 – Why Alzheimer’s Impacts More Women Than Men

19:13 – Sugar, Inflammation & the Brain's Deterioration

21:01 – Early Symptoms: Brain Cell Death & Cognitive Decline

21:53 – Creatine's Protective Role in High-Stress Brain Environments

24:08 – Mental Health & Creatine: A Better Alternative to SSRIs?

25:17 – Why Exercise Is Essential for Brain Longevity

26:23 – Zone 2 Cardio: BDNF, Hippocampus Growth & Aging Brain Benefits

29:44 – Resistance Training: Strength, Cognition & Mental Performance

32:27 – Ad

35:06 – Twin Study: Leg Strength and Brain Volume Connection

36:36 – The VO2 Max Death Zone: Why High Intensity Isn’t Enough

40:44 – Luisa’s Daily Training Routine: Intervals, StairMaster & Recovery

42:27 – The Truth About Yoga & Pilates for Cognitive Health

42:33 – Is Fasting Good for the Brain? Weighing the Risks for Women

46:11 – Hormones & Brain Health: The Power of HRT

48:15 – How Estrogen Fuels Brain Energy & Function

48:45 – Ad

56:37 – Estrogen Testing, Hormonal Shifts & Menopause Prep

58:52 – What Women Should Do Before Starting HRT

59:59 – The Cognitive Power of Testosterone in Women

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