How creatine, omega 3, vitamin D and specific exercises can protect your brain with Dr Louisa Nicola

Date: 2025-09-02 17:30:03

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Dementia is increasingly understood as a disease of lifestyle. My guest, Dr Louisa Nicola, believes we all need to be up to speed on the science so that we can delay or even prevent dementia worldwide.

In this episode, we explore how supplements like creatine, omega-3 and vitamin D support brain health and may reduce the risk of Alzheimer’s and cognitive decline. We also talk about the best exercise routines for brain health, why strong legs mean a stronger mind, and how lifestyle choices can protect memory and mental performance.

I now take creatine, omega-3 3 and vitamin D daily as part of my own routine. I don’t always feel immediate effects, but the research is convincing enough for me to make this decision.

Dr Louisa Nicola is a neurophysiologist who specialises in Alzheimer’s prevention and brain health optimisation. Her mission is simple: to live in a world where Alzheimer’s no longer exists. She trained at the University of Sydney Medical School, focusing her doctoral work on lifestyle interventions and neurodegeneration. After moving to New York, she worked with leading neurosurgeons, contributing to clinical research in cranioplasty, neurosurgery recovery, and the role of exercise and nutrition in brain repair.

Today, Louisa advises athletes, clinicians and health professionals on how to apply neuroscience in practical ways. She has a talent for translating complex science into everyday strategies to improve memory, delay dementia, and help people live longer and healthier lives.

📌 We cover:
00:00 What’s really changed in alzheimer’s research
02:02 Can you really test for dementia with a blood test?
05:46 How to check your memory at home with the mocha test
06:19 When should you start caring about brain health?
07:23 Why women get more alzheimer’s
08:08 How menopause changes the brain
09:54 Early signs of dementia to look out for
12:54 How much creatine do you actually need for brain health?
17:24 How creatine powers your brain cells
21:06 Can creatine help after poor sleep?
23:07 Creatine for bones and menopause
24:28 Why omega-3 is essential for brain health
29:30 Should you test your omega-3 index?
32:05 Why most fish oil supplements don’t work
33:16 What really causes brain inflammation
36:34 Does omega-3 help people with dementia?
39:08 Vitamin D lowers dementia risk
41:04 How much vitamin D should you take?
43:05 Strong legs mean a strong brain
48:01 Can exercise slow cognitive decline?
49:30 The best weekly exercise routine for brain health
55:23 Do therapies like red light and hyperbaric oxygen really work?
1:01:30 Why jumping helps bones and brain
1:03:33 Final takeaways and next steps
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