Louisa Nicola is a neurophysiologist and brain coach to elite performers and athletes. She discusses tools and strategies to boost brain health.
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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.
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