The Neuro Experience

It's a controversial topic, fasting, especially for women. Dr. Mindy Pelz was teaching women to fast primarily because they wanted to lose weight, but what she was witnessing was women saying things like, "I lost weight, but my hair's falling out. I don't have a period anymore.

I sat down with Dr. Mindy Pelz, New York Times bestselling author of Age Like a Girl, hormone expert, and the voice redefining fasting for women - because doing it wrong can wreck your health. We explore why fasting affects women differently, how ketones can restore brain function during menopause, and why understanding your hormonal cycle is critical for metabolic health, cognitive performance, and longevity.

Reduce your risk of Alzheimer's with my science-backed protocol for women 30+: https://go.neuroathletics.com.au/youtube-sales-page

Subscribe to The Neuro Experience for evidence-based conversations at the intersection of brain science, longevity, and performance.

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TOPICS DISCUSSED

00:00 Intro

01:50 What put Dr. Mindy Pelz on the map

03:14 The truth about fasting vs intermittent fasting

05:13 How the brain uses glucose vs ketones

07:25 Why the brain "eats itself" during menopause

10:14 What is mitophagy and cellular autophagy

13:11 Why autophagy is the body's repair system

15:24 The 12-hour vs 17-hour vs 72-hour fast

17:23 Why women's cycles are disrupted by fasting

19:59 The fasting cycle for women

21:05 Lactate as a fuel source for the brain

23:01 Hemoglobin A1C and insulin resistance

27:36 Understanding CGM data correctly

30:13 Where women should start at 48

32:01 HRT: personal decision or necessity?

34:15 The nervous system shift during perimenopause

38:48 The grandmother hypothesis and evolutionary sensitivity

41:09 The "menopause divorce" phenomenon

44:18 Dementia, Alzheimer's, and women46:17 Dopamine, novelty, and neuroplasticity47:23 Cold water immersion and trauma rewiring51:19 Cold water and cortisol for women53:51 Exercise, BDNF, and brain health55:21 Serotonin, light exposure, and sleep58:00 Glycine, bone broth, and longevity01:02:26 Preparing for perimenopause and menopause

01:04:24 Acetylcholine, storytelling, and memory

01:08:38 Why eggs and cholesterol matter for the brain

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Most people assume they’re healthy until something breaks. The problem is that dysfunction shows up in your biology years before symptoms appear.

I sat down with Dr. Paul Turek to break down what modern biomarkers actually reveal about your health, performance, and long term disease risk.

We explore why “normal” lab ranges can be misleading, why guessing based on symptoms fails, and how early signs of metabolic dysfunction, inflammation, and nutrient deficiencies quietly shape how you feel, train, and age. 

This conversation is about testing and not guessing. We spoke about how to understand what’s happening inside your body before problems become diagnosed. And about taking ownership of your health data at any age, not reacting once it’s too late.

Reduce your risk of Alzheimer’s with my science-backed protocol for women 30+: https://go.neuroathletics.com.au/youtube-sales-page

Subscribe to The Neuro Experience for evidence-based conversations at the intersection of brain science, longevity, and performance.

Topics discussed....

00:00 Intro

01:18 Why most people miss early signs of dysfunction

03:42 Why symptoms appear years after biological dysfunction

06:15 What modern blood biomarkers actually reveal about health

09:48 Metabolic dysfunction and early insulin resistance

13:12 Inflammation markers and long-term disease risk

16:30 Why “normal” lab ranges can be misleading

19:55 Nutrient deficiencies that quietly impact energy and cognition

24:05 How biomarkers influence training, recovery, and performance

28:10 Male and female differences in interpreting lab data

32:20 Hormones, aging, and proactive health monitoring

36:05 Why guessing based on symptoms fails

39:45 Taking ownership of your health data at any age

44:05 Longevity, prevention, and performance through testing

48:20 When to test, how often, and what actually matters

52:10 The future of personalized medicine and early intervention

56:00 Final takeaways on testing vs reacting

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

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I’m Louisa Nicola, clinical neurophysiologist, Alzheimer’s prevention specialist, and 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/theneuroexperience_/

TikTok: https://www.tiktok.com/@louisanicola_

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In this episode of The Neuro Experience, I sit down with Mike Feldstein to explain how indoor air quality affects the brain and nervous system. They break down why indoor air is often more polluted than outdoor air and how modern buildings trap particles and chemicals. The conversation also covers airflow, off-gassing from everyday materials, and the realities of mould and environmental testing.

Discover:

• Why indoor air can be 10x more polluted than outdoor air

• How airflow and building design influence air quality

• What VOCs, metals, and mold particles actually mean biologically

• Why air and mold testing is often misleading

• How detox culture can increase nervous system stress

📺 Watch the full episode here - https://youtu.be/932rUIBP4SM?si=TyggvjFr1hFG3SP5

Follow The Neuro ExperienceInstagram - ⁠https://www.instagram.com/theneuroexperience_/⁠TikTok - https://www.tiktok.com/@louisanicola

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Most people fail at their goals not because they lack discipline but because they are working against their own neurobiology.

After spending over a decade studying the brain I have learned this. Your brain does not change based on what you want. It changes based on the conditions you create for it.

This episode is not about motivation. It is about understanding how your brain actually learns adapts and transforms at a structural level so you can make 2025 the year things permanently shift.

Reduce your risk of Alzheimer’s with my science backed protocol for women 30 plus.

https://go.neuroathletics.com.au/youtube-sales-page

Subscribe to The Neuro Experience for conversations at the intersection of brain science and performance. Each episode delivers evidence based insights you can apply to your own health journey.

Topics discussed

00:00 Intro

02:38 Why Most People Fail at Personal Development

03:21 Your Prefrontal Cortex and the Brain Architecture Problem

04:56 What Is Neuroplasticity and How Your Brain Changes

05:40 Sponsor Rho Nutrition

06:55 Principle One Identity Over Goals and Your Brain’s Reality Filter

09:40 Principle Two The 48 Hour Window of Neuroplasticity

13:05 Principle Three Decision Fatigue and Why Willpower Is Finite

15:28 Principle Four Lower Your Activation Threshold for Success

19:16 Principle Five Emotion Encodes Memory Ten Times Stronger Than Logic

21:42 Principle Six Stop Fighting Your Environment and Redesign It

24:11 Principle Seven Your Brain Changes While Resting Not Working

26:24 Recap Seven Neuroscience Backed Principles for 2026

Sponsors

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About Louisa

I am Louisa Nicola clinical neurophysiologist Alzheimer’s prevention specialist and 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 are committed to optimizing your brain reducing Alzheimer’s risk and staying mentally sharp for life you are in the right place.

Join thousands who subscribe to the Neuro Athletics Newsletter

https://bit.ly/3ewI5P0

Instagram

https://www.instagram.com/louisanicola_

Twitter

https://twitter.com/louisanicola_

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What if 70% of cognitive decline is optional — and you've been told the wrong story about aging?

In this episode, I sit down with Dr. Tommy Wood — neuroscientist, performance researcher, and author of The Stimulated Mind — to dismantle the myth that brain decline is inevitable. Dr. Wood reveals why most people are treating their brains like trucks when they should be treating them like Formula One cars — and how that mindset shift changes everything.

We unpack the truth about cognitive function: it doesn't have to decline. Studies show that for most people, brain performance can stay stable from your 50s into your 80s and beyond. But here's what no one is saying: the average decline we see is driven by a minority of people who experience severe deterioration — not the majority. That means the trajectory you're on is largely within your control.

Dr. Wood breaks down his 3S Model for Brain Health — Stimulus, Supply, and Support — a framework that simplifies the overwhelming noise around brain optimization. We discuss why retirement accelerates cognitive decline by 40%, how resistance training protects white matter and executive function, why being unkind to yourself creates chronic inflammation that accelerates dementia risk, and the shocking role of allostatic load in brain aging.

This conversation will change how you think about your brain. It's not about doing 40 things perfectly. It's about understanding the core mechanisms — and making strategic changes that shift the entire system in your favor.

About the guest:

Dr. Tommy Wood is a neuroscientist, performance researcher, and author of The Stimulated Mind. He holds a PhD in physiology and neuroscience from the University of Cambridge and an MD from the University of Oslo. Dr. Wood has worked with Formula One drivers, elite athletes, and high performers across industries to optimize brain health and cognitive longevity. His work focuses on translating cutting-edge neuroscience into actionable strategies for peak performance and dementia prevention.

***

Reduce your risk of Alzheimer's with my science-backed protocol for women 30+: https://go.neuroathletics.com.au/brain-code-yt

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.

***

I'm Louisa Nicola — clinical neurophysiologist — 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 Introduction: The Cognitive Decline Choice

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What if thousands of steps of gentle walking aren’t giving you the brain protection you think they are?

In this solo episode, I break down one of the most important exercise studies published in Nature Communications and what it means for your brain, longevity, and Alzheimer’s risk.

Tracking over 73,000 people for eight years using wearables, the findings are shocking: one minute of vigorous exercise is worth up to 10 minutes of moderate activity — not the outdated 2-to-1 rule. For diabetes prevention, it’s nearly 10-to-1. For cardiovascular mortality, it’s 8-to-1. And here’s what no one is saying: every outcome measured — heart disease, diabetes, metabolic dysfunction — is an independent risk factor for Alzheimer’s and dementia.

I explain why vigorous exercise is so powerful for your brain: shear stress that strengthens blood vessels, lactate that triggers BDNF, muscle fiber recruitment that protects against falls and cognitive decline, and glucose regulation that defends against insulin resistance — a driver of neurodegeneration.

Think vigorous exercise is out of reach? Good news: the study defines it as brisk stairs, carrying groceries, or playing actively with your kids. No gym required — just effort. Just 3–4 minutes of vigorous bursts per day can reduce all-cause mortality by 40% and cardiovascular events by nearly 50%.

For women over 40, this is critical. Two-thirds of Alzheimer’s cases are women, and perimenopause is a vulnerability window for the brain. Vigorous exercise can partially compensate for declining estrogen by improving glucose regulation, reducing inflammation, and protecting the brain in ways gentle movement cannot.

***

Reduce your risk of Alzheimer's with my science-backed protocol for women 30+: https://go.neuroathletics.com.au/brain-code-yt

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:

Rho Nutrition
You can get 20% off with the code NEURO at https://rhonutrition.com

Function Health
Visit https://functionhealth.com/louisa or use gift code NEURO100 at sign-up to own your health.

AquaTru
Go to https://AquaTru.com now for 20% off using promo code NEURO.

Timeline
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Cure Hydration
Get 20% off your first order at https://curehydration.com/neuro with code NEURO.

***

I'm Louisa Nicola — clinical neurophysiologist — 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 Introduction: The Exercise Intensity Revolution

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What if thousands of men are losing their sexual function treating a cancer that was never going to kill them?

In this episode, I sit down with Dr. Shawn Zimberg — board-certified radiation oncologist and medical director at Advanced Radiation Centers of New York — to unpack the truth about prostate cancer screening, overtreatment, and what every man over 40 needs to know.

Dr. Zimberg reveals that the prostate cancer industry has an overtreatment problem — and genomic testing is exposing which tumors need aggressive treatment and which don’t. We break down why PSA is broken, why Gleason scores don’t tell the full story, and how cadaver studies show men from their 20s to 80s harbor prostate cancer cells that never become clinically significant.

We also dive into the science behind radiation therapy, the BioProtect balloon spacer (Dr. Zimberg has performed nearly 2,000 — more than anyone in the world), and the cutting-edge radioligand therapy changing outcomes for stage 4 prostate cancer.

If you’re a man, love a man, or work with men in health or performance, this is essential listening.

About the guest:
Dr. Shawn Zimberg is a board-certified radiation oncologist, medical director at Advanced Radiation Centers of New York, and director of radiation oncology at Bronx Care Hospital. He trained at Memorial Sloan Kettering and has pioneered the use of rectal spacer technology in prostate cancer treatment, having performed nearly 2,000 PioProtect balloon procedures — more than any other physician in the world.

***

Reduce your risk of Alzheimer's with my science-backed protocol for women 30+: https://go.neuroathletics.com.au/brain-code-yt

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 — Get 10% off your first order at https://troscriptions.com/neuro or enter code NEURO at checkout.

***

I’m Louisa Nicola — clinical neurophysiologist — 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 Introduction: The Prostate Cancer Overtreatment Crisis

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I used to think fertility was pure luck — until conversations like this changed everything. I’ve watched women do everything right and still struggle… while others who ignored all the “rules” conceived effortlessly. It’s confusing, emotional, and at times, deeply unfair. But today’s guest, Dr. Natalie Crawford, explains exactly why this happens — and what women actually can control.

In this episode, we break down the science of fertility in a way every woman deserves to understand — whether you're 25, 35, or 45.

Most importantly, Dr. Crawford reveals the 5 fertility non-negotiables — the foundational biological factors every woman should understand long before she ever tries to conceive.

This is one of the most empowering episodes we’ve created — because fertility shouldn’t be a mystery, and women deserve better answers.

***

"The Fertility Formula" — Dr. Natalie Crawford’s upcoming book (available now for preorder).

About the guest: Dr. Natalie Crawford, MD, is a board-certified OB-GYN and Reproductive Endocrinology & Infertility specialist. Known for her evidence-based, compassionate approach, she helps women understand their hormones, fertility, and metabolic health while guiding thousands through IVF, cycle optimization, and reproductive longevity. She is the author of the upcoming book The Fertility Formula. 

***

Reduce your risk of Alzheimer's with my science-backed protocol for women 30+: https://go.neuroathletics.com.au/brain-code-yt

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:

Cure Hydration

You can get 20% off your first order at ⁠https://curehydration.com/neuro⁠ with code NEURO.

Huel

Get Huel today with this exclusive offer for New Customers of 15% OFF with code neuro at ⁠https://huel.com/⁠neuro (Minimum $75 purchase).

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For a limited time, Hollow Socks is having a Buy 3, Get 3 Free Sale. Head to ⁠https://Hollowsocks.com⁠ today to check it out. That’s ⁠https://HollowSocks.com⁠ for up to 50% off your order.

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***

I’m Louisa Nicola — clinical neurophysiologist — 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 – Intro

01:26 – Fertility: Not Luck—It’s Health

03:55 – Inflammation: The Hidden Driver of Infertility

07:36 – AMH Explained: Egg Quantity vs. Quality

08:13 – How Eggs Work: The “Vault” & Aging

09:42 – How Inflammation Damages Eggs & Hormones

19:06 – Why No One Teaches Women to Track Cycles

20:14 – Overtraining, Stress & Losing Your Period

23:53 – IVF Explained: What Really Happens

26:55 – Frozen vs. Fresh Embryos & Success Rates

35:06 – Sperm Quality: The Missing Half of Fertility

49:42 – What Every Woman Should Do at 28 or 38

53:06 – Sleep, Stress & Hormones: The Fertility Non-Negotiables

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What if I told you that the moment you break your femur, you have a 30% chance of dying — and a 50% chance of never going home again?

In this minisode, I share the most shocking moments from my conversation with orthopedic surgeon and longevity expert Dr. Vonda Wright, and why bone health is one of the biggest blind spots in women’s health.

Dr. Wright reveals that “the minute you fall and break this bone… you have a 30% chance of dying from the complications” — pneumonia, UTIs, bedsores — and “a 50% chance of not returning to the home where you came from.”

We also break down her viral MRI comparison: the thigh of a sedentary 74-year-old vs. a 40-year-old vs. a 74-year-old triathlete — and how the active 74-year-old looks nearly identical to the 40-year-old. Aging is not the enemy; inaction is.

If you’re in your 30s, 40s, or beyond, this is your wake-up call:
You can change the trajectory of your health if you start early enough.

This episode features highlights from our full conversation, which premiered September 2nd, 2025. Watch the full episode here → https://youtu.be/pUb1z_LJp3g

***

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.

***

I’m Louisa Nicola — clinical neurophysiologist — 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 Introduction: The Deadly Truth About Hip Fractures

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Millions of women in their 30s–50s are being told they’re “depressed” when their brains and hormones are simply changing.

In this episode, I sit down with Dr. Suzanne Gilberg-Lenz to unpack the truth about midlife mood shifts, rage, and the hormonal fluctuations that mimic depression but aren’t the same. We break down the science of perimenopause, why women are so often misdiagnosed, and how decades of excluding women from research left major gaps in understanding how estrogen, progesterone, and testosterone shape the brain. Dr. Gilberg-Lenz reveals how hormonal changes—starting up to ten years before menopause—can transform mood, cognition, and stress, and how modern science is finally catching up to just how powerfully hormones influence the mind.

About the guest:

Dr. Suzanne Gilberg-Lenz is a board-certified OB/GYN and integrative women’s health expert who blends conventional medicine with Ayurvedic training. A USC-trained physician with a residency at Cedars-Sinai, she supports women from adolescence through menopause and is the author of Menopause Bootcamp (Harper Wave, 2022). Her work focuses on demystifying midlife, challenging ageism in healthcare, and empowering women with science-based guidance.

• Instagram: @askdrsuzanne 
  
  

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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:

Function Health

Visit https://functionhealth.com/louisa or use gift code NEURO100 at sign-up to own your health. 

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Go to https://ThriveMarket.com/neuro to get 30% off your first order, and a free $60 gift

Branch Basics

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For a limited time only, our listeners are getting 20% OFF at https://bubsnaturals.com   by using code LOUISA at checkout

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Rho Nutrition

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***

I’m Louisa Nicola — clinical neurophysiologist — 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 – Intro

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