The Dr. Gabrielle Lyon Show Boosting Cognitive Function Through Fitness | Louisa Nicola
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Sep 10, 2024 
Louisa Nicola, a neurophysiologist and human performance coach, shares her expertise on the intersection of exercise and brain health. She discusses how resistance and cardiovascular training can slow cognitive decline and combat Alzheimer's disease. Delving into amyloid and tau proteins, Louisa emphasizes lifestyle changes to mitigate their effects. The conversation highlights the importance of maintaining muscle mass and mitochondrial health, with actionable insights for enhancing cognitive function through fitness and nutrition.
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Exercise for Brain Health
- Prioritize building cognitive reserve through a combination of aerobic and resistance training.
- Aim for at least four hours of aerobic exercise and three days of resistance training per week.
Cardiovascular Training Benefits
- Cardiovascular training is crucial for brain health, as it improves blood flow and cardiac function, delivering essential nutrients and oxygen.
- Zone 2 training (65% of maximum heart rate) is ideal for releasing trophic factors that support neuron growth and connections.
Zone 2 Training
- Zone 2 training, at 65% of maximum heart rate, is the sweet spot for maximizing benefits while avoiding overtraining.
- It allows for efficient metabolic function and supports conversations during exercise.