unPAUSED with Dr. Mary Claire Haver Understanding Your Brain Through Perimenopause and Menopause with Dr. Louisa Nicola
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Feb 3, 2026 
Louisa Nicola, neurophysiologist, Alzheimer’s researcher and former world-class triathlete, studies how sleep, hormones and exercise shape women’s brains. She explains how Alzheimer’s pathology builds decades early. Short segments cover hormone loss in perimenopause, sleep’s role clearing proteins, why women are at higher risk, and how resistance training, nutrition, and timely hormone strategies may help.
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Early Case That Sparked Her Research
- Louisa describes a 52-year-old patient, "Betty," who progressed rapidly from memory complaints to early-onset Alzheimer's.
- Betty highlighted missed preventive opportunities like genetic testing and deeper biomarker checks.
Host's Personal Motivation
- Mary Claire shares her mother's Alzheimer's story and its devastating caregiving impact on family life.
- The example underscores why both hosts emphasize prevention and better midlife care.
Raise HRV With Breathwork
- Practice daily breathwork (20 minutes) to increase heart rate variability and lower stress.
- Use simple techniques like box or 4-in/4-out breathing as part of your wind-down routine.
