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Published Jan 19, 2023

Brain Coach to Elite Athletes & Execs Shares Tips to Improve Memory & Cognitive Performance

Neurophysiologist and brain coach Louisa Nicola shares powerful strategies to enhance brain health and cognitive performance through exercise, nutrition, and sleep optimization, offering insights on nutrient-rich diets, resistance versus aerobic training, and sleep's role in staving off cognitive decline.
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Episode Highlights

  • Myokines

    Louisa Nicola discusses the role of myokines, muscle-based proteins released during exercise, in promoting brain health. These myokines, such as interleukin-6 (IL-6), act as anti-inflammatory agents when released from muscles, benefiting immunity and brain function 1. She highlights the potential of myokines to cross the blood-brain barrier and positively impact various organs, including the brain 2.

    When we exercise, we have a release of myokines. Now, they are muscle based proteins. Let's just call them. When they're released from the skeletal muscle, they can then go out and act on different organs in the body.

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    Nicola emphasizes the growing research interest in myokines and their systemic effects, making them a significant topic in brain health and exercise science.

       

    Resistance Training

    Resistance training and aerobic exercises both benefit brain health, but resistance training offers a more prolific release of myokines like irisin. Nicola explains that irisin, released during muscle contractions, enhances cognitive processes and promotes neurogenesis in the hippocampus 3. She notes that while aerobic exercises also release myokines, resistance training is more effective in this regard 4.

    You can get it from aerobic physical activity as well. However, it's more prolific. You get more of a release during resistance training.

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    This insight encourages individuals to incorporate resistance training into their routines to maximize brain health benefits.

       

    Neurodegeneration

    Exercise plays a crucial role in preventing neurodegenerative diseases and slowing brain aging. Nicola explains that as we age, the efficacy of our frontal lobe decreases, leading to cognitive decline 5. She emphasizes that lifestyle interventions like exercise can slow down this process and reduce the risk of diseases like Alzheimer's 6.

    We can slow down the brain aging process through lifestyle interventions such as sleep, good nutrition and of course, exercise.

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    Nicola also highlights the importance of maintaining a high omega-3 index and managing stress to protect brain health.

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