#26 Louisa Nicola - Science Based Methods to Achieve Peak Performance

This episode of the Game Plan Podcast is sponsored by BetterHelp.If you’re thinking of starting therapy, give BetterHelp a try. It’s entirely online. Designed to be convenient, flexible, and suited to your schedule. Just fill out a brief questionnaire to get matched with a licensed therapist, and switch therapists any time for no additional charge.Visit https://www.betterhelp.com/Gameplan today to get 10% off your first month.Welcome back to another episode of the Game Plan Podcast!Today, we’re sitting down with Louisa Nicola, neuroscientist and human performance expert, to unlock the secrets of optimizing your brain and body. Louisa has worked with top athletes and executives, helping them achieve peak performance through science-backed strategies.In this episode, Louisa dives into the essentials of human performance, breaking down the importance of exercise, sleep, and nutrition. We explore the benefits of cold exposure, ice baths, and saunas—why these techniques are more than just trends and how they can supercharge your brain and body.We also dig into the role of creatine for cognitive health, debunk myths around biohacking, and reveal the key to mastering your sleep for better mental clarity and productivity. Stay tuned till the end as Louisa offers insights into managing toxins like microplastics, the power of morning sunlight, and how a simple shift in your daily routine can drastically improve your life.Hit play now, and don’t forget to like, comment, and subscribe for more high-performance insights!Louisa’s Socials:Instagram: https://www.instagram.com/louisanicola_/YouTube: https://www.youtube.com/c/LouisaNicolaCheck out the best protein pancakes in the world at Fuel Cakes: https://fuelcakes.com/🎥 Subscribe to The Game Plan Clips: https://bit.ly/409UGfs🏋️ Game Plan: https://bit.ly/3nJeuss🥞 Fuel Cakes: https://bit.ly/3GbAwdQ(00:00) Preview and Intro(01:10) Introducing Louisa Nicola and Her Journey(03:25) Spotting the Early Onset of Alzheimer's (07:28) How To Measure Brain Performance(10:09) Does Heart Health Impact Brain Health?(13:29) Best Cardio Routine for Athletes(19:58) Is Low-Intensity Exercise Effective?(24:23) Does Building Muscle Aid Longevity?(29:19) What Does Inflammation Actually Mean?(33:43) Ideal Nutrition for Optimal Brain Performance(46:03) Pros and Cons of Carnivore Diet (53:08) Debunking Myths Around Creatine(58:20) Louisa’s Supplements Recommendations(01:05:06) Is Sunscreen Harmful or Helpful?(01:10:41) Exposing Big Pharma(01:16:07) SSRIs and Antidepressants(01:20:22) Birth Control and Its Effects on the Body(01:23:04) Biohacks for Brain and Physical Fitness(01:27:29) Ideal Protocol for Ice Baths?(01:29:48) The Real Benefits of Saunas(01:33:38) How To Cut Microplastics(01:38:15) Importance of Sleep for Brain Health(01:46:40) The Consequences of  Poor Sleep(01:47:48) Ideal Evening Routine for Perfect Sleep(01:50:48) The Benefits of Morning Sunlight