In this episode, I sit down with Dr. Rupy Aujla, an NHS GP and the founder of The Doctor’s Kitchen, an app that includes doctor-approved recipes to cook at home. In this conversation, we dive into why cardiovascular disease remains the #1 killer worldwide, the connection between cholesterol and heart health, how fiber acts as a “magical nutrient” for the body, how to introduce it into your daily meals, and the role of lifestyle choices in preventing illness and supporting long-term brain and heart health.

***

Topics:

00:02:43: Lipid panels & overlooked markers

00:05:21: Atherosclerosis explained

00:08:13: Misleading “normal” cholesterol panels

00:10:48: Why heart disease remains #1 killer & prevention timeline

00:12:51: Cholesterol & Alzheimer’s; LDL targets for brain health

00:15:12: Cholesterol causality, very low LDL safety

00:19:23: Statins & pharmacological interventions

00:26:02: Ultra-processed foods & saturated fats

00:29:26: Fiber’s role in lowering LDL

00:32:05: How fiber binds bile acids & removes cholesterol

00:33:29: Gut microbiome & short-chain fatty acids from fiber

00:35:05: Lowering ApoB, LDL by eating plant-rich foods, portfolio diet

00:37:15: Oats & heart health

00:41:51: Pesticides in fruits and vegetables

00:45:37: Eggs and cholesterol

00:48:18: Soy

00:53:55: Balanced eating

00:57:40: Stress, sleep & cardiovascular disease

00:59:55: Memorable patient stories, family member with stent

01:04:04: How to reduce risk of heart attack or stroke with diet

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Is Zone 2 cardio really the key to longevity and fat loss—or have we been misled? In this solo episode, Louisa challenges the fitness status quo and reveals why low-intensity steady-state cardio might be wasting your time—especially if you're a woman.

Drawing on new 2025 research and her deep background in exercise physiology, Louisa explains how men and women respond differently to training, and why higher-intensity workouts may be far more effective for improving mitochondrial health, brain aging, VO2 max, and metabolic flexibility.

If you're a woman in your 30s, 40s, 50s, or 60s trying to optimize your longevity, brain function, and body composition—this is a must-listen. 

True optimization and longevity never come from comfort alone.

You'll learn:

Why Zone 2 may not improve mitochondrial health like you think

The real training zones that boost VO2 max, fat oxidation & brain function

How perimenopausal and menopausal women must train differently

The exact weekly routine to optimize longevity, body comp & cognition

***

Subscribe to The Neuro 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.

***

A huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:

Troscriptions:

Head to www.troscription.com/neuro | Code: NEURO for 10% your first order

Boncharge:

Head to www.boncharge.com | Code: NEURO15 for 15% off

Ketone IQ:

Head to www.ketone.com/NEURO for 30% OFF your subscription order + receive a free gift with your second shipment.

Manukora:

Head to www.manukora.com/neuro to save up to 31% plus $25 worth of free gifts with the Starter Kit.

***

I’m Louisa Nicola — clinical neuroscientist — Alzheimer’s prevention specialist — founder of Neuro Athletics.

My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention.

If you're committed to optimizing your brain — reducing Alzheimer’s risk — and staying mentally sharp for life, you’re in the right place.

Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0

Instagram: https://www.instagram.com/louisanicola_/

Twitter : https://twitter.com/louisanicola_

***

Topics discussed:

00:00:00: Exercising in zone 2 is a waste of time

00:00:43: Research that shifted her views, especially for women

00:01:41: What Is Zone 2? – Definition and physiology explained

00:02:17: Zone 2 in Practice – How it's measured in real-world settings 

00:03:23: Comfort Zone Training – Why Zone 2 is easy but not effective 

00:04:16: Elite Athletes vs. The Rest of Us

00:05:10: Why intensity matters more

00:08:11: Time efficiency and real-life experience

00:09:23: Brain Health & Mitochondria – Higher intensity for cognition 

00:10:15: Why Zone 2 doesn’t have special signaling power 

00:12:25: Why higher zones burn fat better 

00:13:35: Zones 1 through 5 explained

00:14:00: Zone 5: The Death Zone

00:15:18: Menopause & Muscle Fibers 

00:16:55: Lactate Fuels the Brain

00:18:11: How to Train for Longevity – Resistance, intensity, and logic

00:23:59: VO2 Max  

00:26:40: Norwegian 4x4 and weekly training strategy 

00:30:00: Resistance Training 101 – 5x5 sets, compound lifts, and strength focus 

00:31:38: Zone 2 as Recovery – When and how to actually use it

00:33:07: Final Takeaway – Zone 2 isn’t bad, but it shouldn’t be your priority 

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In this powerful episode, I sit down with Dr. Jeremy London—a board-certified cardiothoracic surgeon with over 26 years of experience—to uncover the often-overlooked truths about cardiovascular disease, especially in women.

Dr. London shares why menopausal women face triple the risk for heart disease, and what you can do to protect yourself. From the life-saving power of simply moving your body to the three essential tests everyone should be asking for, this conversation breaks down complex health topics into clear, actionable steps.

Use code drinklmnt.com/neuro to get a free 8-count Sample Pack of LMNT’s most popular drink mix flavors with any purchase.

Topics discussed:

00:00:00: Why women’s cardiovascular risk triples after menopause

00:03:40: Two out of three Alzheimer’s disease patients are women

00:04:47: What are lipid panels

00:05:20: Cardiovascular disease is the number one cause of death worldwide

00:06:13: The three buckets of heart disease

00:07:27: Cholesterol 

00:08:47: ApoB

00:10:15: Plaque

00:10:53: Lp(a)

00:14:39: Louisa’s mother’s lab results

00:16:09: Going beyond lab work: Screen tests

00:17:39: Cardiac catheterization 

00:19:49: Carotid ultrasound 

00:21:07: What is atrial fibrillation and how is it diagnosed?

00:26:37: What you can do yourself to diagnose Afib

00:31:14: What was COVID like in the cardiovascular department?

00:35:47: Blood pressure

00:41:48: AI in the medical field

00:48:07: Exercise to minimize risk of cardiovascular disease

00:53:21: Healthy nutrition to minimize risk of cardiovascular disease

00:55:01: Can supplement eliminate plaque?

00:56:09: Changing our lifestyle and diet to mitigate diseases

00:57:31: Sleep quality to minimize risk of cardiovascular disease

***

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this powerful episode, I sit down with Dr. Jeremy London—a board-certified cardiothoracic surgeon with over 26 years of experience—to uncover the often-overlooked truths about cardiovascular disease, especially in women.

Dr. London shares why menopausal women face triple the risk for heart disease, and what you can do to protect yourself. From the life-saving power of simply moving your body to the three essential tests everyone should be asking for, this conversation breaks down complex health topics into clear, actionable steps.

Whether you’re navigating midlife or looking to take preventative measures, this episode is a must-listen for anyone ready to take control of their heart health.

About Dr. Jeremy London:

Dr. Jeremy London is a Board-Certified Cardiothoracic Surgeon with over 26 years of clinical experience. He earned his medical degree from the Medical College of Georgia and completed his surgical training in Denver and Charlotte. A passionate advocate for patient education, Dr. London is on a mission to make health information more accessible through his newsletter, podcast, and social media. He lives in Savannah, Georgia with his wife and their three sons.

***

Subscribe to The Neuro 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.

***

A huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:

Caraway: 

Head to www.caraway.com/neuro for an additional 10% off your purchase.

LMNT:
Use code drinklmnt.com/neuro to get a free 8-count Sample Pack of LMNT’s most popular drink mix flavors with any purchase.

MUD\WTR - The coffee alternative. If you're ready to ditch the crash and sip smarter, go to www.mudwtr.com and use code NEURO to get 43% off + free shipping.

David’s Protein:

Buy four cartons and get your fifth one completely free. Head to www.davidprotein.com/neuro 

Branch Basics:  

Head to www.branchbasics.com to shop their Premium Starter Kit and save 15% | Code: NEURO

***

I’m Louisa Nicola — clinical neuroscientist — Alzheimer’s prevention specialist — founder of Neuro Athletics.

My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention.

If you're committed to optimizing your brain — reducing Alzheimer’s risk — and staying mentally sharp for life, you’re in the right place.

Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0

Instagram: https://www.instagram.com/louisanicola_/

Twitter : https://twitter.com/louisanicola_

In this eye-opening episode, I am joined by renowned olive oil expert Dr. Rod Mailer to uncover the shocking truths behind one of the most misunderstood ingredients in our kitchens: olive oil.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Social isolation isn't just emotionally challenging—it can literally shorten your lifespan. In this episode with Shawn Stevenson, I explore compelling new research showing how meaningful social relationships directly influence biological processes like inflammation, stress hormones, immune function, and cognitive resilience. Learn how maintaining strong connections isn't simply good for mental health; it's critical for healthy aging at the cellular level.

Follow Shawn: instagram.com/shawnmodel/

Sponsors
A 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.

KetoneIQ: the cleanest ketones I have ever had for long sustaining energy: Visit https://ketone.com/NEURO for 30% OFF your subscription order

Troscriptions – 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

The Neuro Athletics Newsletter
Instagram: @louisanicola_
Twitter : @louisanicola_
YouTube: @Louisa Nicola

The 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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You don’t need expensive biohacking tech to fix your brain. On this episode of the Neuro Experience Podcast, neurophysiologist Louisa Nicola reveals how deep sleep, oxygen (VO2 max), and strength training can clear brain fog, sharpen focus, and protect against cognitive decline. Learn practical, science-backed strategies to optimize your brain, think faster, and live longer.

Sponsors:

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.

KetoneIQ: the cleanest ketones I have ever had for long sustaining energy: Visit https://ketone.com/NEURO for 30% OFF your subscription order

Goodwipes - 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 Nicola

The 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

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Matt Kaeberlein is a globally recognized expert on the biology of aging and recurring on The Neuro Experience. In this episode, Matt explains his research findings on nutrition as it relates to aging and longevity, including his opinions on the fastest growing "longevity" supplements on the market.

Sponsors:

BonCharge- Get 15% off any product when you visit https://boncharge.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/neuro

The Neuro Athletics Newsletter
Instagram: @louisanicola_
Twitter : @louisanicola_
YouTube: @Louisa Nicola

The 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

Learn more about your ad choices. Visit megaphone.fm/adchoices

What if the key to preventing chronic disease, Alzheimer’s, and even depression lies not in your genes—but in your gut?

In this groundbreaking conversation, Louisa Nicola sits down with world-renowned epidemiologist and microbiome expert Professor Tim Spector (MD, King's College London, co-founder of ZOE) to unpack decades of research on the gut microbiome, nutrition, and how it shapes nearly every system in the body—including the brain.

You'll learn:

Whether you're a clinician, biohacker, or simply someone looking to upgrade your brain and body—this episode will fundamentally shift how you view food, mood, and longevity.

Sponsors:

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.

Goodwipes - 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.

Timestamps

00:00–02:00 — Intro: Importance of diet in chronic disease reduction (70–80%)
02:00–06:00 — Spector’s medical background and transition to twin studies
06:00–10:00 — Discovery of the gut microbiome in identical twins
10:00–13:00 — Personal health scare: mini-stroke leads to nutrition interest
13:00–16:00 — Why microbiome matters more than genes
16:00–20:00 — Gut microbiome 101: immune function, neurotransmitters, GLP-1
20:00–24:00 — Inflammation, brain health, and stroke recovery
24:00–28:00 — Dementia, Alzheimer’s, and gut-driven inflammation
28:00–31:00 — The case for fermented foods vs probiotics
31:00–36:00 — Zoe Daily 30 trial results: microbiome shifts in 2 weeks
36:00–40:00 — Prebiotics vs probiotics: why broad fiber wins
40:00–44:00 — Glyphosate and organic vs non-organic foods
44:00–48:00 — Mental health and gut-brain axis (depression, ADHD, anxiety)
48:00–53:00 — Mouse microbiome transfer experiments & human parallels
53:00–58:00 — Real-world impact: Zoe studies show improved energy and mood
58:00–1:01:00 — Menopause, metabolic shifts, and microbiome changes
1:01:00–1:05:00 — Gut-friendly habits: Tim Spector’s 6 rules
1:05:00–end — Wrap-up and personal gut health commi

The Neuro Athletics Newsletter
Instagram: @louisanicola_
Twitter : @louisanicola_
YouTube: @Louisa Nicola

The 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

Learn more about your ad choices. Visit megaphone.fm/adchoices

Today,  I sit down with Dr. Nick Fabiano, MD, a resident psychiatrist, to explore the powerful connection between creatine supplementation and depression. We dive deep into current scientific evidence discussing how creatine, typically known for its athletic performance benefits, might significantly improve mental health and depressive symptoms. 

Dr. Fabiano provides an overview of how creatine impacts brain chemistry, energy metabolism, and mood regulation. Whether you're a clinician looking for novel therapeutic approaches, someone battling depressive symptoms, or simply interested in cutting-edge mental health research, this episode offers valuable insights. Don't miss this fascinating conversation on creatine's potential role in mental health!

Key Topics:

Find Nick here: https://x.com/NTFabiano 

Sponsors
A huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:

BonCharge- Get 15% off any product when you visit https://boncharge.com/

Fatty15 - Get 15% off your 90-day Starter Kit when you visit fatty15.com/neuro and use the code NEURO at checkout

The Neuro Athletics Newsletter
Instagram: @louisanicola_
Twitter : @louisanicola_
YouTube: @Louisa Nicola

The 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

Learn more about your ad choices. Visit megaphone.fm/adchoices