In this episode of What’s the Juice, I had the honor of chatting with brain-genius Louisa Nicola, Founder & Director of Neuro Athletics: a data-driven neuroscience company that provides athletes with scientific strategies to achieve peak performance. Tune in as we delve into the nitty gritty science of how the brain works, and what you can do specifically from home to optimize neuroplasticity and cognition, including: SLEEP Minimum 8 hours each night, following the 80% rule Natural sunlight as soon as you wake up, for at least 5 minutes Avoiding and/or dimming artificial light come evening Pitch-black environment for optimal sleep AEROBIC EXERCISE Zone 2 Training — achieve about 65% of your maximum heart rate For example: Walk an incline of ~8-10 around a speed of 3.8 mph for around 30 minutes ANAEROBIC EXERCISE Focus on 70% of your 1-repetition max (find the maximum weight you can handle for 1 rep, then use 70% of that weight for at least 6 sets/4 reps each) Learn how to squat well and focus on compound movements Invest in a trainer over supplements STRESS Inhale twice, then exhale (this mimics crying/hyperventilation) Infrared light to reduce neural inflammation Ice baths to create new mitochondria  Two grams of both EPA and DHA daily Use code ROSEHIP10 for 10% off your first order of rosehip relief on organicolivia.com Use code OLIVIA10 for 10% off your first set of conversation cards on healthyconvo.co   Use code OLIVIA for $100 off Louisa's online course HERE Connect with Louisa: Website HERE Instagram HERE Podcast HERE Connect with Organic Olivia: My new Instagram HERE Shop my herbal formulas HERE Blog HERE