How do we get the most out of our time at the gym? What is protein and how do we get lean? 

Joining me today is fellow Aussie and practising dietician, Holly Baxter. Holly is a  competitive bodybuilder, fitness and nutrition educator, and coach. 

In this episode Holly introduces the topic of how she would start and design a nutrition and resistance training program for someone who is starting out and wanting to add lean body mass, los body fat and improve physique. We touch on protein requirements, what macros and most importantly, the expectations for gaining muscle in a calorie surplus. 

The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theneuroexperience.com/products .

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Find Holly here:
https://www.instagram.com/hollytbaxter/?hl=en
https://hbnutrition.com.au/

You can follow me or contact me here ---

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Twitter : louisanicola_
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The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Neuro Experience podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

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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Matt is someone who is deeply interested in understanding the biology of aging. Why do we age? What happens to us as we age? What are the things we can do to slow the aging process? How can we delay or prevent the onset of age-related diseases?

In this episode we discuss:
1. What ageing is, what is healthspan
2.  Extending lifespan with calorie restriction
3. Rapamycin as a longevity agent for longevity
4. Psychological side effects of certain diets on longevity
5.  The MTOR pathway and cancer
6. Financial incentives for Rapamycin
7.  NAD precursors: help or hype?
8. Exercise and mitochondrial dysfunction
9.  Alzheimers disease fraud
10. Rapamycin and Alzheimer's Disease
11. Resveratrol- the TRUTH
12. Matt's top tips for longevity
....... much much more

Find Matt Here:
Matt on Twitter: twitter.com/mkaeberlein
Matt's Lab: kaeberlein.org/


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You can follow me or contact me here ---

Newsletter: https://bit.ly/3ewI5P0
Instagram: louisanicola_
Twitter : louisanicola_
YouTube: Louisa Nicola

The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Neuro Experience podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

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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Olympic bronze medalist, Molly Seidel, joins Louisa Nicola today to talk about mental health, running and eating disorders. 

Molly has been struggling with her mental health—and it’s a struggle that is ongoing. In February, she received a diagnosis of attention-deficit hyperactivity disorder (ADHD) and was trying different strategies to cope with the symptoms, which include depression, anxiety, and the return of the eating disorder that Molly has suffered with at different times for the past 12 years.

In this raw interview, Louisa and Molly chat about all things running, mental health and what it means to live with an eating disorder.

If you enjoy this episode, please leave a review here.
https://lovethepodcast.com/O6HRoB

Content warning: This story covers disordered eating. If you are struggling with an eating disorder and are in need of support, please call the National Eating Disorders Association Helpline at 1–800–931–2237. For a 24-hour crisis line, text “NEDA” to 741741.

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You can follow me or contact me here ---

Newsletter: https://bit.ly/3ewI5P0
Instagram: louisanicola_
Twitter : louisanicola_
YouTube: Louisa Nicola

The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Neuro Experience podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

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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Sleep is generally divided into two phases, REM (rapid eye movement) and NREM (non-rapid eye movement). 

While the REM sleep phase is when your body focuses on reenergizing your mind, the NREM phase, and specifically the deep sleep stage, is when your body’s physically restorative processes take place. With your brain less active, the blood supply to your muscles and tissues increases, delivering oxygen and nutrients that promote muscle repair and growth. Let’s dig into some specific connections between sleep and muscle recovery.

Professor Shona Halson is the Deputy Director of the SPRINT Research Centre at
ACU’s School of Behavioural and Health Sciences. Prior to this she was the Head
Recovery Physiologist at the Australian Institute of Sport for over 15 years and has
led the Recovery team at three Olympic campaigns with the Australian Olympic
Committee. Her research focuses on sleep, recovery and fatigue and she has
published over 160 peer-reviewed articles and multiple book chapters. Shona
provides consultancy services to the Australian Open Tennis Tournament and Nike
as well as a number of national and international professional sporting teams.

IN THIS EPISODE YOU WILL LEARN:

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Find Shona here: twitter.com/ShonaHalson

You can follow me or contact me here ---

Newsletter: https://bit.ly/3ewI5P0
Instagram: louisanicola_
Twitter : louisanicola_
YouTube: Louisa Nicola

The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Neuro Experience podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

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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Dopamine is the primary brain chemical response that motivates us and makes us feel good. Aside from making us feel moody and tired, low dopamine levels also contribute to many mental health conditions and addiction.

This episode I interview Dr. Anna Lembke, MD, Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. Dr. Lembke is a psychiatrist expert in treating addictions of all kinds: drugs, alcohol, food, sex, video games, gambling, medication, etc

In this episode we cover:

SPONSORS

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You can follow me or contact me here ---

Newsletter: https://bit.ly/3ewI5P0
Instagram: louisanicola_
Twitter : louisanicola_
YouTube: Louisa Nicola

The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Neuro Experience podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

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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The compelling and robust body of evidence of ergogenic — enhancing physical performance — effects of creatine supplementation (5 g/day) are well-documented. Besides the evidence supporting its efficacy in increasing exercise performance/muscle function, muscle strength, and lean mass, there is literature suggesting that creatine may also be beneficial for brain health.

In this episode I draw on 3 studies in 3 areas:

Parkinsons Disease
Depression
Menopausal women


SPONSORS

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You can follow me or contact me here ---

Newsletter: https://bit.ly/3ewI5P0
Instagram: louisanicola_
Twitter : louisanicola_
YouTube: Louisa Nicola

The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Neuro Experience podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

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

At 28 years old, Lauren Fisher has been one of the best known names in CrossFit. Since the NorCal Regionals in 2012, she’s collected a Top 10 finish at the Games (2014), a 1st place finish at the California Regional (2016), and eight overall Games appearances in total (4 individual, 4 team). In 2022, her team finished 4th overall at the 2022 Games.  

Her mission is to challenge women to tap into the individual strength of females to see that strong is beautiful and giving up is simply not an option.  

In this episode I debunk Lauren’s entire life from nutrition to sleep. I also dig into her training schedule and the highs and lows of being a XFIT athlete.  

If you enjoy this episode please leave a review, it takes 20 seconds and helps us get this message out there. 

Lauren Fisher https://lauren-fisher.com/

Grown Strong https://grownstrong.com/ - 30% discount code- NEURO 

Sponsors:

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You can follow me or contact me here ---

Newsletter: https://bit.ly/3ewI5P0
Instagram: louisanicola_
Twitter : louisanicola_
YouTube: Louisa Nicola

The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Neuro Experience podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

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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Omega-3 fatty acids are essential fatty acids that are required by the human body. There are three main types of omega-3 fatty acids:

Your body isn’t good at producing omega-3s. That’s why they’re called essential fatty acids—you have to get them from food or supplements.

In this solo episode I will: 
1. Break down what Omega 3 fatty acids are.

2. Talk about 2 studies that were done on the benefits of omega-3 fatty acids and the brain

3. Dosage requirements needed to achieve these desired results 

4. Where to source your Omega'3's from 

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You can follow me or contact me here ---

Newsletter: https://bit.ly/3ewI5P0
Instagram: louisanicola_
Twitter : louisanicola_
YouTube: Louisa Nicola

The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Neuro Experience podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

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

There are around 40 trillion bacteria in your body, most of which are found in your gut.

Collectively, they are known as your gut microbiome, and they’re incredibly important for overall health. However, certain types of bacteria in your intestines can also contribute to many diseases.

In this episode I speak with Dr Kirten Parekh from Klora about optimising your gut health so you can have a better performing brain.

In this episode we discuss:

Sponsors:

KETONE-IQ- 20% DISCOUNT - NEURO
https://hvmn.me/Neuro
Eight Sleep: $150 off  - NEURO
https://www.eightsleep.com/neuro

You can follow me or contact me here ---

Newsletter: https://bit.ly/3ewI5P0
Instagram: louisanicola_
Twitter : louisanicola_
YouTube: Louisa Nicola

The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Neuro Experience podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

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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During the ageing process, physical capabilities (e.g., muscular strength) and cognitive functions (e.g., memory) gradually decrease. Regarding cognitive functions, substantial functional (e.g., compensatory brain activity) and structural changes (e.g., shrinking of the hippocampus) in the brain cause this decline.

From a glance:

Excitingly, growing evidence points towards a relationship between cognition and measures of muscular strength and muscle mass.

First part of this episode goes into the brain ageing process and the second half is about the effects of resistance training on brain function.


Studies/ references mentioned:
1. Wilke J, Giesche F, Klier K, Vogt L, Herrmann E, Banzer W. Acute effects of
resistance exercise on cognitive function in healthy adults: a systematic

2. Stillman CM, Cohen J, Lehman ME, Erickson KI. Mediators of physical activity
on neurocognitive function: a review at multiple levels of analysis. Front
Hum Neurosci. 2016;10:626

3. Liu-Ambrose T, Nagamatsu LS, Graf P, Beattie BL, Ashe MC, Handy TC. Resistance training and executive functions: a 12-month randomized controlled trial. Arch Intern Med. 2010;170:170–8

You can follow me or contact me here ---

Newsletter: https://bit.ly/3ewI5P0
Instagram: louisanicola_
Twitter : louisanicola_
YouTube: Louisa Nicola

The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Neuro Experience podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

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