NEURONS THAT FIRE TOGETHER WIRE TOGETHER — Neurophysiologist & coach Louisa Nicola on rewiring your brain to achieve peak physical & mental performance
Explicit content warning
12/06/22 • 123 min
Ep 75. In this episode of What’s the Juice, I had the honor of chatting with brain-genius Louisa Nicola, Founder & Director of Neuro Athletics: a data-driven neuroscience company that provides athletes with scientific strategies to achieve peak performance. Tune in as we delve into the nitty gritty science of how the brain works, and what you can do specifically from home to optimize neuroplasticity and cognition, including:
SLEEP
- Minimum 8 hours each night, following the 80% rule
- Natural sunlight as soon as you wake up, for at least 5 minutes
- Avoiding and/or dimming artificial light come evening
- Pitch-black environment for optimal sleep
AEROBIC EXERCISE
- Zone 2 Training — achieve about 65% of your maximum heart rate
- For example: Walk an incline of ~8-10 around a speed of 3.8 mph for around 30 minutes
ANAEROBIC EXERCISE
- Focus on 70% of your 1-repetition max (find the maximum weight you can handle for 1 rep, then use 70% of that weight for at least 6 sets/4 reps each)
- Learn how to squat well and focus on compound movements
- Invest in a trainer over supplements
STRESS
- Inhale twice, then exhale (this mimics crying/hyperventilation)
- Infrared light to reduce neural inflammation
- Ice baths to create new mitochondria
- Two grams of both EPA and DHA daily
Use code ROSEHIP10 for 10% off your first order of rosehip relief on organicolivia.com
Use code OLIVIA10 for 10% off your first set of conversation cards on healthyconvo.co Use code OLIVIA for $100 off Louisa's online course HERE
Connect with Louisa:Website HERE Instagram HEREPodcast HERE Connect with Organic Olivia:My new Instagram HERE Shop my herbal formulas HERE Blog HERE
Ep 75. In this episode of What’s the Juice, I had the honor of chatting with brain-genius Louisa Nicola, Founder & Director of Neuro Athletics: a data-driven neuroscience company that provides athletes with scientific strategies to achieve peak performance. Tune in as we delve into the nitty gritty science of how the brain works, and what you can do specifically from home to optimize neuroplasticity and cognition, including:
SLEEP
- Minimum 8 hours each night, following the 80% rule
- Natural sunlight as soon as you wake up, for at least 5 minutes
- Avoiding and/or dimming artificial light come evening
- Pitch-black environment for optimal sleep
AEROBIC EXERCISE
- Zone 2 Training — achieve about 65% of your maximum heart rate
- For example: Walk an incline of ~8-10 around a speed of 3.8 mph for around 30 minutes
ANAEROBIC EXERCISE
- Focus on 70% of your 1-repetition max (find the maximum weight you can handle for 1 rep, then use 70% of that weight for at least 6 sets/4 reps each)
- Learn how to squat well and focus on compound movements
- Invest in a trainer over supplements
STRESS
- Inhale twice, then exhale (this mimics crying/hyperventilation)
- Infrared light to reduce neural inflammation
- Ice baths to create new mitochondria
- Two grams of both EPA and DHA daily
Use code ROSEHIP10 for 10% off your first order of rosehip relief on organicolivia.com
Use code OLIVIA10 for 10% off your first set of conversation cards on healthyconvo.co Use code OLIVIA for $100 off Louisa's online course HERE
Connect with Louisa:Website HERE Instagram HEREPodcast HERE Connect with Organic Olivia:My new Instagram HERE Shop my herbal formulas HERE Blog HERE
Previous Episode
GETTING COMFORTABLE WITH DEATH — Death Doula Caroline Lee dives into the uncomfortable conversation around death and how we can ease the process for ourselves and others
Ep 74. This week's episode is an incredibly interesting conversation that covers one of life’s most uncomfortable and danced-around topics: death. And who better to chat with than a death doula? Enter: Caroline Lee. As a death doula, Caroline offers support to those navigating diagnoses, those coping with the prospect of death and/or someone who has passed, and even those who are young and proactively creating an end-of-life plan. Listen in as we discuss what steps you can take to prepare yourself and your family, including:
- Writing your wishes
- Designating a ‘Payable on Death’ on your bank account
- Sharing/receiving account passwords
- Coping with grief and/or the prospect of death via psychedelic-assisted therapy, death meditations, and more
Press play now for helpful insights and, as always, let me know what you think!
Connect with Caroline Lee:Website: HERE TikTok: HERE Instagram: HERE
Connect with Organic Olivia:My new Instagram HERE Shop herbal formulas HERE Blog HERE
Next Episode
HOW TO EMBRACE OUR GRIEF TO ACCESS JOY — Dr. Neeta Bhushan on the importance of emotional resilience through life's relentless hardships
Ep 76. In this next episode of What’s the Juice, I had the opportunity to chat with the amazing Dr. Neeta Bhushan — former cosmetic dentist turned mental health coach, social entrepreneur, international speaker, and best-selling author behind the new book That Sucked. Now What? Before you tune in, I’ll let you know this — Neeta’s life has not been an easy one. She lost three immediate family members within the span of just three years, completely altering her life’s trajectory. Neeta later found herself stuck in an incredibly toxic marriage, resulting in a major wake-up call and healing journey that would redefine her life as she knew it. Our conversation is jam-packed with essential nuggets of information, like how imperative it is to find joy wherever you can, and a brief introduction to what’s known as the “Bounce Factor,” a four-step tool to determine your resiliency:
- Examining your upbringing.
- Leaning into “good” stress and doing what challenges/scares you.
- Emotional capacity — i.e. your ability to “feel the feels.”
- Radical self-awareness — i.e. your ability to tune into your life and see what’s going well or not going well.
Press play now and let me know what you think via IG:
Connect with Neeta Bhushan:
IG: instagram.com/neetabhushan
Website: neetabhushan.com
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