"When it comes to the brain, there are certain things that the brain favors, especially as it relates to nutrition and supplementation... We need to be feeding our brain what it functions on."

Louisa Nicola

Louisa Nicola is a neurophysiologist, brain coach to elite athletes, and Founder of Neuro Athletics, a full-service neuroscience diagnostic testing company. 

Back in episode #436, Louisa Nicola gave us an introduction to the brain and nervous system, setting the foundation for us to understand how neuroscience can help us get more out of life. This week, Louisa is back to dive deeper into the science behind brain performance. 

In this discussion, Chase and Louisa talk about the three domains of peak brain performance: nutrition, physical exercise, and neurophysiology. Louisa breaks down how to utilize nutrients, exercise, and sleep, so you can better optimize your brain health. The pair also talk about keeping the blood-brain barrier strong, the benefits of using exogenous ketones, and why you need to be more mindful of maintaining your dopamine levels. 

Plus… Can our brain cells regenerate or are the connections just getting stronger? Stick around until the end to hear Louisa’s shocking answer!

Follow Louisa Nicola @louisanicola_

Learn more about NeuroAthletics

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

  • Sleep: “Sleep is probably the most underrated high performance tool we have,” Louisa says. If you’re an athlete who doesn’t get enough quality sleep, it affects almost every aspect of your performance and increases risk for injury. Louisa goes on to describe the impacts of sleep on brain health, brain disorders, and brain aging.

  • Nutrition: “When it comes to the brain, there are certain things that the brain favors, especially as it relates to nutrition and supplementation,” Louisa says. Listen in to learn how stress, inflammation, and supplementation of key nutrients, like EPA and DHA, can play a role in longevity and cognitive performance. Plus, Louisa explains the benefits of going on a high fat diet immediately after a traumatic brain injury (TBI) or concussion).

  • Hydration is a key indicator of brain functioning. If we are 2% dehydrated, we can have a decrease in our cognitive performance by 30%.

  • Exercise: “You can grow the gray matter of your brain by physical activity alone,” Louisa says. She then recaps various research studies that show the relationship between exercise, particularly resistance training, and cognitive performance as well as how exercise can prevent Alzheimer’s disease.

  • Your brain loves quality time with other humans, loving relationships, social interactions, and of course, self-love. 

  • How will you know these practices are actually improving your brain health? Tune in to find out!

Powerful Quotes by Louisa Nicola

When you search any PubNet article and you really dig deep into the literature, nothing really seems to align until you have sleep down first.

Suppression of inflammation may be the very key to longevity and cognitive performance.

We need to be feeding our brain what it functions on. 

Recommended Resources:


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STEP 2: Complete Testing

We’ll collect inputs through an intake questionnaire, bloodwork, genetic biomarkers, wearable data & more.

STEP 3: Review Health Plan

Receive personalized recommendations on diet, movement, recovery and more, all tailored to your biomarkers & goals.

STEP 4: Receive Ongoing Care

Meet with your health team to track progress against your health plan and cover your ongoing health needs.

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EFR 624: Boost Brain Performance, Get More REM Sleep, Increase Longevity, Decrease Inflammation, and Key Supplementation for Brain Health with Louisa Nicola

Louisa Nicola is a neurophysiologist, brain coach to elite athletes, and Founder of Neuro Athletics, a full-service neuroscience diagnostic testing company. 

Back in episode #436, Louisa Nicola gave us an introduction to the brain and nervous system, setting the foundation for us to understand how neuroscience can help us get more out of life. This week, Louisa is back to dive deeper into the science behind brain performance. 

In this discussion, Chase and Louisa talk about the three domains of peak brain performance: nutrition, physical exercise, and neurophysiology. Louisa breaks down how to utilize nutrients, exercise, and sleep, so you can better optimize your brain health. The pair also talk about keeping the blood-brain barrier strong, the benefits of using exogenous ketones, and why you need to be more mindful of maintaining your dopamine levels. 

Plus… Can our brain cells regenerate or are the connections just getting stronger? Stick around until the end to hear Louisa’s shocking answer!

Follow Louisa Nicola @louisanicola_

Learn more about NeuroAthletics

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

  • Sleep: “Sleep is probably the most underrated high performance tool we have,” Louisa says. If you’re an athlete who doesn’t get enough quality sleep, it affects almost every aspect of your performance and increases risk for injury. Louisa goes on to describe the impacts of sleep on brain health, brain disorders, and brain aging.

  • Nutrition: “When it comes to the brain, there are certain things that the brain favors, especially as it relates to nutrition and supplementation,” Louisa says. Listen in to learn how stress, inflammation, and supplementation of key nutrients, like EPA and DHA, can play a role in longevity and cognitive performance. Plus, Louisa explains the benefits of going on a high fat diet immediately after a traumatic brain injury (TBI) or concussion).

  • Hydration is a key indicator of brain functioning. If we are 2% dehydrated, we can have a decrease in our cognitive performance by 30%.

  • Exercise: “You can grow the gray matter of your brain by physical activity alone,” Louisa says. She then recaps various research studies that show the relationship between exercise, particularly resistance training, and cognitive performance as well as how exercise can prevent Alzheimer’s disease.

  • Your brain loves quality time with other humans, loving relationships, social interactions, and of course, self-love. 

  • How will you know these practices are actually improving your brain health? Tune in to find out!

Powerful Quotes by Louisa Nicola

When you search any PubNet article and you really dig deep into the literature, nothing really seems to align until you have sleep down first.

Suppression of inflammation may be the very key to longevity and cognitive performance.

We need to be feeding our brain what it functions on. 

Recommended Resources:


Ever Forward Radio is brought to you by Wild Health

Get an in-depth health analysis, a personal care plan, and ongoing, fully customized care - from anywhere.

STEP 1: Pick Your Plan

Select the level of care that’s right for your lifestyle and personalize your plan to your needs and budget.

STEP 2: Complete Testing

We’ll collect inputs through an intake questionnaire, bloodwork, genetic biomarkers, wearable data & more.

STEP 3: Review Health Plan

Receive personalized recommendations on diet, movement, recovery and more, all tailored to your biomarkers & goals.

STEP 4: Receive Ongoing Care

Meet with your health team to track progress against your health plan and cover your ongoing health needs.

CLICK HERE and save 20% with code EVERFORWARD