Louisa Nicola is a neurophysiologist and brain coach to elite performers and athletes. She discusses tools and strategies to boost brain health. Crush your next workout and support your Intermittent Fasting lifestyle with the Electrolyte + Creatine Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix Use code podcast at checkout to save Connect with Louisa: https://www.neuroathletics.com.au Save on health promoting tee shirts: http://bit.ly/myoxcience -----------------------------------------Show Notes-------------------------------------- Best Low Carb Snacks: https://bit.ly/best-low-carb-snacks Best Sleep Mask: http://bit.ly/2AIVbDV Blue Blocking Glasses: http://bit.ly/blueblox Best Mouth Tape (Nexcare): https://amzn.to/31qJayh NeilMed Nasal Wash Kit https://amzn.to/3EUQaYE Breath Right Strips: https://amzn.to/31t5VSl A Metabolism Book Should Have:https://amzn.to/2jUiAh5 -----------------------------------------Show Notes-------------------------------------- 0:00 Intro 5:35 We used to sleep about 12 hours a day in prehistoric times. Sleep regenerates our brains. 6:20 During deep sleep, your glymphatic system cleans out toxins, including amyloid beta. 8:55 30% of your total sleep time should be deep sleep. 20% of total sleep time should be REM sleep. 10:30 The biggest disruptor of sleep is anxiety and stress. 10:55 Alcohol is the biggest inhibitor of REM sleep. 15:00 Alcohol and marijuana do not elicit sleep stages. 10:20 As we age, we have a lower efficacy of our frontal lobe. 21:20 We can slow brain ageing through lifestyle interventions. 25:50 Mild cognitive impairment is a predementia state. 27:50 You can stave off predementia states and the slowing of cognition through exercise. 29:45 Head trauma can cause an accumulation of proteins. 36:00 EPA/DHA are anti-inflammatory. 37:10 A risk factor for all-cause mortality is a low omega 3 index. 45:05 Most 2019 deaths were attributable to heart disease and brain diseases. 47:00 Your brain fatigues faster if you are not eating well, sleeping well, and exercising. 48:50 People who have type 2 diabetes and obesity have a higher rate of neural inflammation. 49:50 When we exercise there is a release of myokines. 51:10 Interleukin 6 is released as anti-inflammatory from the muscle. 52:00 Irisin myokine is a messenger molecule. 58:10 You can stave of neurodegenerative diseases and states by 20 years by inducing exercise protocols that impact myokine release.