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!   Episode resources: Save 20% on your wellness and telemedicine needs with code EVERFORWARD at https://www.WildHealth.com  Save 15% on Mello magnesium superfood drink mix with code EVERFORWARD at https://wwwHelloNed.com/everforward  Watch this video on YouTube https://youtu.be/Jk7VpS9jooM EFR #436: Neuroscience That Will Help You Perform Better, Think Faster, and Live Longer with Louisa Nicola EFR #612: Dr. Gabrielle Lyon on Plant Protein Versus Animal Protein and How to Prevent Disease and Promote Longevity Using Muscle Centric Medicine Listen to The Neuro Experience episode with Layne Norton, PhD  FITLIGHT