Neuroscientist Reveals Science Backed Morning Routine to Increase Cognitive Function

Optimal Morning Routine for Cognitive Performance | Louisa Nicola

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Timestamps ⏱

0:00 - Intro
0:15 - Free Sample Flavors Pack of LMNT
1:13 - Exercise
12:06 - Nutrition
20:19 - Sleep
26:52 - Social Connection
31:21 - Neuro Athletics Training
38:12 - Where to Find More of Louisa's Content

[mezamir]

Heavy exercises and aerobic (look at Goggins)
2000mg DHA and 2000mg EPA per day
20g creatine for NFA players
1000mg Sodium, 500mg Magnesium and Potassium
Deep Sleep, heat before sleep, cold room
Deep social connections
Use motor cortex in various ways

[MrQuadcity]

Key takeaways from the summary on the science-backed morning routine to increase cognitive function by neuroscientist Louisa Nicola include:

1. **Exercise Benefits**: Aerobic and resistance training enhance brain health by increasing blood flow, delivering essential nutrients, and stimulating the production of proteins like BDNF, crucial for memory and cognitive functions. Blood flow restriction training may further improve brain function by increasing lactate threshold adaptation.

2. **Nutritional Importance**: Key nutrients such as creatine and omega-3 fatty acids (EPA and DHA) are vital for brain energy metabolism, neuroprotection, and cognitive function improvement. A high intake of these nutrients, along with proper hydration and electrolyte balance, supports brain health.

3. **Sleep's Role**: Quality sleep, including deep and REM sleep, is essential for cognitive function, memory consolidation, emotional regulation, and hormone balance. Consistent sleep routines and optimal sleep environments contribute to brain detoxification and overall cognitive health.

4. **Social Connections**: Maintaining long-term social relationships is crucial for brain performance and health, reducing stress and inflammatory markers. Real social interactions, as opposed to virtual ones, are beneficial for the brain.

5. **Neurocognitive Training**: Simple exercises like juggling or ball throwing can enhance cognitive abilities such as hand-eye coordination, reaction time, and decision-making. Regular practice can increase gray matter and improve cognitive functions.

6. **Comprehensive Approach**: A combination of exercise, nutrition, hydration, sleep, social interaction, and brain training is key to enhancing cognitive function. Integrating these elements into a daily routine can lead to significant improvements in brain health and performance.

7. **Accessibility to Louisa's Insights**: For more information and tips on improving cognitive function, Louisa Nicola can be followed on Instagram and through her podcast "Your Experience."

[rabago]

Doing my workout first thing in the morning has had profound effect on me. I make sure I get out the door quickly with my coffee, and I feel like I got 95% of the difficult part of my day done.

[TheHitman]

In a world bombarded with entertainment in every direction, sleep has got to be the No1 neglected. We’re all guilty of it especially when it comes to watching a series on a work night 🤦🏻‍♂️

[timklassen]

We are fearfully and wonderfully made .

[Dwayne_Green]

"Your brain is like the federal governent"... This hit me a little different than I think she had intended.

[Bunnykisses]

I feel safer at home than out trying to make social connections…people just let you down. Edit..the exercise comment of needing to do it with others..im exact opposite..i wanted to get my workout down without the yacking with others. And its continues 25 years later..still enjoy workouts on my own. I need to focus.

[Heatherrosesingsanddances]

Through fasting, I’ve realized that conserving and allowing the body to upregulated it already can on its own is way better than spending tons of money on supplements! I’d like to hear more about that

[bobortiz]

I’m 67 years old, I go to a HIIT class 5-6 am
Then I eat my protien / water .
Then at 9-12 noon I play Focus reaction time very competitive Ping Pong 🏓 for( gray Matter) . Then I eat lunch and rest the rest of the day .
I go to sleep from 8:30-4am

[affecttheeffect]

I'm 73 and I've noticed that if I get just 10 fewer minutes of sleep less than my 8 hour sleep goal I'm much less alert and more sluggish throughout the day.

[agsjnsks]

Not just ball. It can be games: pickleball, tennis, pingpong.
It can be instrument playing. Then you are also training your hearing in addition to coordination and muscle and reaction.

[daveseaver]

Great video. Love the new style of videos with all the people you have had on lately.And hey I climb trees for a living. 3rd gen. Arborist. 50 years old been climbing for 35 years.

[sdenhammd]

One of the best guests you've ever had! So informative- Thank you!

[angel_enjoy]

Notes:
1= Exercise
More blood, oxygen and nutrients to the brain.
Aerobics for 1 hour at max heart rate (produces BDNF) (4 hours + per week is recommended).
Resistance training (or HITT training? BFR training?) produces lactates (myocyns).
Leg strength connected to longevity. Greater quads= greater brain.
Neuro athletics
2= Nutrients =
Krietine.5gm/ day for brain energy.
Omega 3 fatty acids
2000mlg (or 2 mg) DHA and EPA
Hydration and electrolytes (and minerals)
Electrolyte mix of 1000 mg of sodium. 500mlg potassium and magnesium.
3= sleep =
REM sleep is most important for memory and emotion regulation.
Deep sleep is most important for hormones, and the activation for lypatic system for the brain (washing and cleansing the brain).
8:30pm get brain and body ready for sleep. Don't sleep to hot. 20% of total sleep in REM sleep and 35% in deep sleep. Glucose regulation (no food at least 4 hours befor bed)
4= Social connection =
Long term social connection and safety increases brain function. Better brain the more safety it feels.
Connect with people in a group for exercise, etc..
5= Nero cognitive (or athletic) training =
Hand eye coordination, vision training, etc (juggling, throw tennis ball against wall, etc...)

[veronicaheaney]

Have both a Fitbit and an Oura ring. They have helped, in slightly different ways, to improve my sleep over the past couple of years. I have found that if I have an afternoon nap due to a prior poor night’s sleep, or increased stress, I have less deep sleep. I also found that if my deep and REM sleep are about equal (at least 1 hour each), I feel my best.
After a decade+ of insomnia, These past couple of years finding what helps and hurts my sleep has also helped my diet and exercise performance to improve my health.
Thanks for even more information to keep my brain healthy.

[txecwbz]

If I had a Louisa, I'm pretty sure I'd get plenty of exercise, great food, and sleep like a baby. That Aussie accent gets me every time.

[Heatherrosesingsanddances]

I’m interested to learn more about how water dilute’s electrolyte balance. So many people over the last couple of decades have talked about drinking so much water, but now cutting edge research is showing that electrolytes get thrown out of balance if you drink too much water! When I started implementing dry fasting into my fasting routines, I noticed I felt so much better during the fast and for days and days after! I have significantly cut down my water intake! And I feel way better.

[nikosogamias]

good sleep, social conenction, nutrition and exercising lowkey cures everything.

[michaelweiss]

This was a great point by point breakdown, just really well done. And yes, we’ve all heard some or most of this before, but again, this was nicely done, and so much good information in one video

[wencherubach]

Normally, our liver produces approx. 1 g of creatine daily, in addition we get approx. 1 gram of creatine through the food we eat. Creatine is found naturally in meat, eggs, fish and poultry in the form of creatine monohydrate, which is the same form of creatine found in dietary supplements.