The Neuro Experience

Women can lose up to 20% of their bone density during perimenopause—and most don’t even know it’s happening. In this episode, orthopedic surgeon and author Dr. Vonda Wright breaks down how aging, hormones, and lifestyle impact bone, muscle, and brain health, and shares practical steps to stay strong, resilient, and unbreakable. From hormone therapy to lifting weights, she reveals the science-backed strategies that help women thrive at every stage of life.

About Dr. Wright:

Dr. Vonda Wright is a double-boarded orthopedic surgeon and leading authority on active aging and mobility. Her practice spans minimally invasive hip, shoulder, and knee surgery, cartilage restoration, injury prevention, and performance optimization. As founding director of PRIMA, her groundbreaking research on musculoskeletal aging is reshaping how we approach longevity and mobility. Dr. Wright has cared for athletes across the spectrum—from Division I teams and Olympic track athletes to World Rugby, the Atlanta Ballet, and even E-Sports competitors.

***

Where to find Dr. Vonda Wrighthttps://www.drvondawright.com/

Instagram: @drvondawright

Pre-order her new book: https://theunbreakablebook.com/

***

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 www.functionhealth.com/Louisanicola or use gift code NEURO100 at sign-up to own your health.

Ketone IQ:

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

***

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 – Intro

01:15 – Aging, Hormones & Bone Density after 30

05:35 – Defining Frailty & “Unbreakable”

09:15 –  Underlying message & Practice Insights

13:54 - Muscle vs. Sedentarism

17:00 – Bone as an Organ

20:00 Bone Hormones & Brain Health

27:00 - Osteoporosis Risks & Prevention

32:20 Bone Quality vs. Density

37:23 – Estrogen, Inflammation & Musculoskeletal Aging

46:09 – Personal Story of Perimenopause

51:03 – Politics of Women’s Health

1:07:00 – Supplements for Bone Health

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

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

What if your bleeding gums could be the reason you can’t get pregnant—or why your brain is at risk of Alzheimer’s?

In this groundbreaking conversation with functional dentist Dr. Staci Whitman, we uncover how your oral microbiome impacts far more than just your smile. From fertility struggles and pregnancy loss to Alzheimer’s, cancer, and even depression, the bacteria in your mouth may be silently shaping your entire health span. Dr. Whitman breaks down the science of “leaky gums,” reveals why saliva is the body’s golden elixir, and explains how simple shifts in diet, hygiene, and oral microbiome testing could change the future of medicine. This is not just about teeth—it’s about your brain, hormones, longevity, and life itself.About Dr. Staci Whitman:

Dr. Staci Whitman is a board-certified pediatric dentist and founder of NoPo Kids Dentistry in Portland, Oregon, where she practices a whole-body, functional approach to children’s oral health. A graduate of Tufts University and OHSU, she has specialized expertise in sleep, airway health, and myofunctional therapy. Dr. Staci is also a Diplomate of the American Board of Pediatric Dentistry, a Breathe Institute Ambassador, and an active member of several holistic and biological dentistry organizations. Her mission is simple yet powerful: to create a world without cavities and to empower families with practical, science-backed tools for lifelong health.

***

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:

The first 1000 get a $100 credit toward their membership. Visit www.functionhealth.com/louisanicola and use code NEURO100 or use gift code NEURO100 at sign-up to own your health.

Boncharge:

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

FIGS:

You can get 15% off your first order at https://wearfigs.com with the code FIGSRX. 

Manukora:

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

Cozy Earth

Head to cozyearth.com and use my code NEURO for 40% off! 

Rula

Go to Rula.com/NEURO to get started today. For convenient therapy that’s covered by insurance. 

***

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 Oral health, gum disease & fertility connection

00:02:46 Inflammation & systemic effects

00:06:00 Defining true oral health (nutrition, saliva, airway)

00:08:25 Diet, processed foods & cavities

00:15:00 Saliva, dry mouth & gut health

00:19:49 Oral microbiome testing & treatments

00:24:17 Treatment plan, family transmission & genetics

00:26:30 Alzheimer’s, brain health & strokes

00:33:07 Oral health & cancer links

00:41:50 Inflammation causing pancreatic cancer

00:42:27 Failing dental work and cancer

00:43:37 Fertility & Menopause

00:46:31 Spit test & depression/mood disorders

00:48:39 Oral health toolkit & practical hygiene tips

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

This week, I am joined by Ben Bruno—a Los Angeles–based trainer whose client roster ranges from professional athletes to musicians, actors and models. Known for his no-nonsense approach, Ben believes that while every person is different, the principles of good training remain the same: simple, consistent, and effective work tailored to the individual.

In this conversation, Ben cuts through the noise of social media fitness trends and breaks down what really works for building strength, staying mobile, and aging well. With nearly two decades of experience, he’s trained stars like Jessica Biel and Chelsea Handler, yet his message applies to anyone with a goal, a positive attitude, and the willingness to work hard.

In this episode, Ben Bruno shares why consistency and the basics always outperform flashy trends, and how real-world training differs from what we see online. He breaks down the three pillars of longevity—strength, mobility, and conditioning—explains why full-body workouts often work best, and highlights the key exercises everyone should master. Ben also dives into how women can stay strong and confident into midlife, the dangers of comparison culture, and why sustainable, smart training beats gimmicks every time.

***

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:

Learn more and join using our/my link. The first 1000 get a $100 credit toward their membership. Visit ⁠www.functionhealth.com/louisanicola⁠ and use code NEURO100 or use gift code NEURO100 at sign-up to own your health.

Troscriptions:

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

Ketone IQ: 

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

Timeline:

Head to timeline.com/neuro to get 20% off

Beam:

Visit https://shopbeam.com/TNE and use code TNE to get our exclusive discount of up to 35% off

Honeylove:

Save 20% Off Honeylove at honeylove.com/NEURO

***
Where to find Ben Bruno

Instagram: benbrunotraining

Twitter: @benbruno1

Fitness app: https://benbruno.com/start/

***

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: Consistency over quick fixes; Jessica Biel & Chelsea Handler’s long-term training

05:18: Social media fitness vs. real-world training; flashy trends vs. basics

07:18: Longevity & aging

11:09: Full-body training vs. body-part splits; flexibility & practicality

14:11: Unrealistic fitness standards

20:05: Nutrition & biohacking noise

26:05: Exercise dose & sustainability: overtraining risks, exercise as medicine

29:00: Men vs. women in training; goals vs. needs; injury considerations

35:00: Progressive overload, RPE (rate of perceived exertion), strength testing

42:07 : Essential exercises: Bulgarian split squat, chin-ups (vs. squats/deadlifts)

44:11: Core training, injury prevention, importance of rotational strength

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

In this powerful and eye-opening conversation, I sit down with the founders of WeNatal, a company redefining preconception health for both women and men. Together, we dive into the overlooked science of Trimester Zero—the 3 - 4 months before trying to conceive—and why this time frame can be a game-changer for both natural conception and IVF outcomes. This episode breaks down the science, dispels myths, and provides tangible, realistic steps you can take to optimize your fertility—without the stress of perfectionism.

Get a free month of WeNatal’s Rest + Digest magnesium when you subscribe today at wenatal.com/neuroexperience

***

Caraway:

LMNT:

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

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

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

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

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:

***

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 

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

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.

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