The Neuro Experience

• How to Prevent Alzheimer’s Disease in Women | Deep Sleep and Brain Health | A Woman’s Guide to Alzheimer’s Part 4

  What if one simple change could slash your Alzheimer’s risk by 36%? In Part 4 of A Woman’s Guide to Alzheimer’s Disease, I uncover the hidden brain dangers of sleep loss, especially for women in perimenopause and menopause. You’ll learn why disrupted sleep isn’t just exhausting, it’s accelerating cognitive decline. I’ll break down the science of the glymphatic system, the critical role of estrogen and progesterone in REM and deep sleep, and the exact strategies I use to optimize sleep quality. From hormone balance and temperature hacks to supplements and tech, this episode is your complete guide to protecting your brain overnight. Don’t let sleep sabotage your future, because your brain depends on it. SponsorsA huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:David Protein - It's got no junk, no fake health claims, just a smart science-backed snack that supports lean muscle, appetite control, and recovery. Buy 4 cartons and get the 5th one for free. Just go to davidprotein.com/neuro.Momentous – Science-backed supplements trusted by elite athletes and experts. Whether you’re looking to improve recovery, performance, or overall wellness, Momentous has you covered. Use code NEURO for 20% off your order: https://www.livemomentous.com/neuroGoodwipes - If you want to upgrade your restroom ritual with good wipes, go to goodwipes.com, use code NEURO if you're shopping for them online.The Neuro Athletics Newsletter Instagram: @louisanicola_Twitter : @louisanicola_YouTube: @Louisa NicolaThe Neuro Experience Podcast is proud to have hosted: Dr Andrew Huberman, Dr Gabrielle Lyon, Dr Layne Norton, Thomas DeLauer, Shawn Stevenson, Dr. Rocio Salas-Whalen, Saad Alam, Uma Naidoo, Dr. Lanna Cheuck, Angela Lee Pucci, Jillian Turecki, Dr. Jordan Feigenbaum, Dr. Darren Candow, Dr. Sue Varma, Evy Poumpouras, Dr Casey Means, Renee Deehan, Dr Chris Palmer, Dr Charles Brenner, Dr Joe Zundell, Dr Ray Dorsy, Dr Dale Bredeson, Dr. Ben Bikman

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• Can Resistance Training Help Women Build Muscle & Prevent Alzheimer’s?

  I'm excited to share my conversation with Stuart Phillips, where we dive deep into muscle building science - a topic that generates endless debate on social media. As someone who struggles with gaining muscle despite consistent training, I was shocked when Dr. Christopher Gardner told me muscle growth is "10% nutrition and 90% exercise." This contradicted everything I thought I knew, so I had to bring in Stu - widely considered the foremost expert on muscle development - to separate fact from fiction. The most fascinating insight for me was discovering that effective muscle building can happen across a wide range of repetition schemes - from as low as 3 reps to as high as 25 reps per set. This challenges the rigid "strength/hypertrophy/endurance" continuum that's dominated fitness advice for decades. Subscribe to The Neuroscience Experience for more conversations at the intersection of brain science and performance. I'm committed to bringing you evidence-based insights that you can apply to your own health journey.Episode Timestamps: 0:00:00 - Introduction 0:03:52 - How Protein & Exercise Affects Muscle Growth 0:08:16 - Do Men and Women Respond Differently to Exercise? 0:11:05 - Importance of Lifting Weights for Muscle Growth 0:13:09 - Exercise Routines for Aging and Maintaining Health 0:23:47 - Strength Training for Alzheimer’s Prevention 0:31:39 - HRT and Muscle Loss 0:35:30 - Genetic Factors in Muscle Building 0:39:38 - 4 Pillars of Healthy Living 0:43:07 - How GLP-1 Impacts Weight Loss and Muscle 0:48:20 - How Resistance Training Impacts Muscle Hypertrophy 0:58:41 - Gender Differences in Muscle Adaptation 1:02:42 - Conclusion  SponsorsA huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:Caraway – Cook clean, live clean. Head to carawayhome.com/neuro and use code NEURO to get 10% off your next purchase.MUD/WTR - The coffee alternative. If you're ready to ditch the crash and sip smarter, go to mudwtr.com and use code NEURO to get 43% off + free shipping.Fatty15 - Get 15% off your 90-day Starter Kit when you visit fatty15.com/neuro and use the code NEURO at checkoutThe Neuro Athletics Newsletter Instagram: @louisanicola_Twitter : @louisanicola_YouTube: @Louisa NicolaThe Neuro Experience Podcast is proud to have hosted: Dr Andrew Huberman, Dr Gabrielle Lyon, Dr Layne Norton, Thomas DeLauer, Shawn Stevenson, Dr. Rocio Salas-Whalen, Saad Alam, Uma Naidoo, Dr. Lanna Cheuck, Angela Lee Pucci, Jillian Turecki, Dr. Jordan Feigenbaum, Dr. Darren Candow, Dr. Sue Varma, Evy Poumpouras, Dr Casey Means, Renee Deehan, Dr Chris Palmer, Dr Charles Brenner, Dr Joe Zundell, Dr Ray Dorsy, Dr Dale Bredeson, Dr. Ben Bikman

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• 6 Proven Strategies to Prevent Alzheimer’s | A Woman’s Guide to Alzheimer’s | Part 3

  Why are women twice as likely to develop Alzheimer’s disease—especially during and after menopause? The answer goes far beyond age, and what I reveal in this episode might change how you think about your brain forever. In Part 3 of A Woman’s Guide to Alzheimer’s Disease, I uncover the hidden hormonal and genetic factors that put women at greater risk—and the steps you must take before symptoms ever begin. I’ll walk you through the six most powerful prevention strategies, the critical tests your doctor probably hasn’t mentioned, and the one conversation that could completely reshape your cognitive future. SponsorsA huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:Branch Basics - That’s 15% off your New Branch Basics Premium Starter Kit at BranchBasics.com with promo code NEURO. Make the change today—because you and your family deserve better.Momentous – Science-backed supplements trusted by elite athletes and experts. Whether you’re looking to improve recovery, performance, or overall wellness, Momentous has you covered. Use code NEURO for 20% off your order: https://www.livemomentous.com/neuroTroscriptions – Unlock your cognitive potential with precision-dosed nootropics developed by medical experts. Whether you need more focus, clarity, or energy, Troscriptions offers innovative solutions.- Get 10% off: https://troscriptions.com/NEURO- https://troscriptions.com/discount/NEUROMAIL?utm_source=affiliate&utm_medium=email&utm_campaign=NeuroMailThe Neuro Athletics Newsletter Instagram: @louisanicola_Twitter : @louisanicola_YouTube: @Louisa NicolaThe Neuro Experience Podcast is proud to have hosted: Dr Andrew Huberman, Dr Gabrielle Lyon, Dr Layne Norton, Thomas DeLauer, Shawn Stevenson, Dr. Rocio Salas-Whalen, Saad Alam, Uma Naidoo, Dr. Lanna Cheuck, Angela Lee Pucci, Jillian Turecki, Dr. Jordan Feigenbaum, Dr. Darren Candow, Dr. Sue Varma, Evy Poumpouras, Dr Casey Means, Renee Deehan, Dr Chris Palmer, Dr Charles Brenner, Dr Joe Zundell, Dr Ray Dorsy, Dr Dale Bredeson, Dr. Ben Bikman

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• What’s the Real Protein Requirement? How Plant-Based vs Animal Protein Impact Muscle Growth

  In this conversation with Dr. Christopher Gardner, we debunk a common nutrition myth—that we need massive protein to build muscle. You might know Dr. Gardner from his twin study featured on Netflix, which explores how diets affect our bodies. We discuss protein requirements, diet quality, and sustainable eating. Plus, Dr. Gardner reveals insights from his DIETFITS Study and SWAP-MEAT trial, challenging conventional views on weight loss and plant-based diets. For science-backed nutrition insights, this conversation cuts through the hype and offers strategies that might change how you think about protein and diet. If you're interested in evidence-based nutrition that cuts through industry hype, this conversation provides scientific clarity and actionable strategies that might change how you think about protein and diet quality. Subscribe to The Neuro Experience for more evidence-based health insights. SponsorsA huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:Hone Health – Take control of your hormones with at-home testing designed specifically for men. Get personalized insights and expert guidance to optimize your health and performance. Learn more at: https://honehealth.com/Momentous – Science-backed supplements trusted by elite athletes and experts. Whether you’re looking to improve recovery, performance, or overall wellness, Momentous has you covered. Use code NEURO for 20% off your order: https://www.livemomentous.com/neuroTroscriptions – Unlock your cognitive potential with precision-dosed nootropics developed by medical experts. Whether you need more focus, clarity, or energy, Troscriptions offers innovative solutions.- Get 10% off: https://troscriptions.com/NEURO- https://troscriptions.com/discount/NEUROMAIL?utm_source=affiliate&utm_medium=email&utm_campaign=NeuroMail Episode Timestamps: 00:00 Protein Myths & Leucine Threshold 02:58 Daily Protein RDA for Muscle Growth 06:17 Nitrogen Balance & Protein Recommendations 11:42 Nutrition vs. Exercise for Muscle-Building 16:37 Women’s Fitness: Protein & Resistance Training 20:14 DIETFITS Study: Diet Quality vs. Macronutrient Composition 39:17 SWAP-MEAT Trial: Plant-Based vs. Red Meat 50:04 Impact of Nutrition Education on Health 53:18 The Protein Flip & Plant-Based Menus 59:14 Netflix Twin Study: Addressing Misconceptions & Criticisms The Neuro Athletics Newsletter Instagram: @louisanicola_Twitter : @louisanicola_YouTube: @Louisa NicolaThe Neuro Experience Podcast is proud to have hosted: Dr Andrew Huberman, Dr Gabrielle Lyon, Dr Layne Norton, Thomas DeLauer, Shawn Stevenson, Dr. Rocio Salas-Whalen, Saad Alam, Uma Naidoo, Dr. Lanna Cheuck, Angela Lee Pucci, Jillian Turecki, Dr. Jordan Feigenbaum, Dr. Darren Candow, Dr. Sue Varma, Evy Poumpouras, Dr Casey Means, Renee Deehan, Dr Chris Palmer, Dr Charles Brenner, Dr Joe Zundell, Dr Ray Dorsy, Dr Dale Bredeson, Dr. Ben Bikman

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  1:02:37
• Can Alzheimer’s Be Prevented? The Role of Genetics, Hormones & Lifestyle Choices in Cognitive Health

  In this conversation with Dr. Heather Sandison, we explore what I consider to be one of medicine's most significant misunderstandings—that Alzheimer's disease, particularly in women, is an unstoppable fate. We examine the evidence behind cognitive decline, hormones, lifestyle interventions, and a framework for preventing and even reversing what was once considered irreversible.If you're interested in making evidence-based decisions about your brain health, understanding why traditional approaches have failed, or learning about the powerful role of lifestyle interventions in cognitive function, this episode provides both the scientific rationale and actionable strategies you need.Subscribe to The Neuroscience Experience for more conversations that challenge conventional thinking about brain health. I'm committed to bringing you insights that transform how we approach cognitive aging and performance. SponsorsA huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:Hone Health – Take control of your hormones with at-home testing designed specifically for men. Get personalized insights and expert guidance to optimize your health and performance. Learn more at: https://honehealth.com/Momentous – Science-backed supplements trusted by elite athletes and experts. Whether you’re looking to improve recovery, performance, or overall wellness, Momentous has you covered. Use code NEURO for 20% off your order: https://www.livemomentous.com/neuroTroscriptions – Unlock your cognitive potential with precision-dosed nootropics developed by medical experts. Whether you need more focus, clarity, or energy, Troscriptions offers innovative solutions.- Get 10% off: https://troscriptions.com/NEURO- https://troscriptions.com/discount/NEUROMAIL?utm_source=affiliate&utm_medium=email&utm_campaign=NeuroMail Episode Timestamps:  00:00 Why Are Women More Vulnerable to Alzheimer’s? 06:13 The Role of Hormone Replacement Therapy 11:24 Understanding Alzheimer’s Disease and Dementia 17:04 Alzheimer's Drugs vs. Lifestyle Interventions That Work 29:50 APOE Gene, Genetic Risk, Lipids, and Cholesterol in Alzheimer’s 37:47 How the Ketogenic Diet Impacts Brain Health 41:11 GLP-1 Agonists and Their Role in Cognitive Health 44:30 How Infections Contribute to Cognitive Decline 48:00 Plasma Exchange and Alternative Therapies 52:09 Foundational Health Practices & Dual Task Exercise 54:17 Conclusion and Further Resources The Neuro Athletics Newsletter Instagram: @louisanicola_Twitter : @louisanicola_YouTube: @Louisa NicolaThe Neuro Experience Podcast is proud to have hosted: Dr Andrew Huberman, Dr Gabrielle Lyon, Dr Layne Norton, Thomas DeLauer, Shawn Stevenson, Dr. Rocio Salas-Whalen, Saad Alam, Uma Naidoo, Dr. Lanna Cheuck, Angela Lee Pucci, Jillian Turecki, Dr. Jordan Feigenbaum, Dr. Darren Candow, Dr. Sue Varma, Evy Poumpouras, Dr Casey Means, Renee Deehan, Dr Chris Palmer, Dr Charles Brenner, Dr Joe Zundell, Dr Ray Dorsy, Dr Dale Bredeson, Dr. Ben Bikman

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