YouSaid · the spoken record

Louisa Nicola

lines on the record: 62
first: 2022-03-27
most recent: 2022-03-27
sittings or episodes: 1
sources: podcast

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“Yeah, no, thank you. I've had so much fun being here. Look, I generally put everything out on Twitter, which is just my name, Louisa Nicola. And if there's a link on there in my bio that takes you to my podcast, we have a thero experience. It's on all platforms. We have a weekly newsletter and also have an Instagram page. It's all Louisa Nicola and the substack is neuroathletics.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“So we've got different training thresholds. Zone one is what you and I are in now. Zone two is when you're exercising, but you can talk comfortably. Then you go to zone three and zone five is like when you're about to die, you know, on one of those ergo bikes, whatever you call them. So zone two training for longevity purposes is wonderful. But this study shows that you completely eliminate all of that zone two training you've done by sitting down and being sedentary. So this is why when I read this, I was like, oh my God, so I opted in, opted in for a standing desk. And it's actually like, I reckon if I timed our podcast and our recording and how many calories I burned, I reckon my heart rate would have been up there because I'm standing and I'm in this powerful state and you can probably hear it in my voice. So I think it's much better”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Absolutely. This is why we're getting things like standing desks. I got to be honest, I only got this two months ago. It's been the best investment I ever made because now I'm standing more. And there's a particular, you know, we're going to have to do a whole new episode on training, but there is a particular type of training that's very well known for longevity and health span. It's called Zone 2 training. You can test what your zone two is. There has been, there's a really famous study that I think it was only released of what's getting out into the media now within the last six months saying that so the recommended dose of zone two for longevity purposes is a minimum of three hours a week. So three by one hour intervals. Those who don't know what do you mean by that?”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“if you are coming to me as a 21 year old you're going to have bigger improvements than if you're coming to me as a 60 year old at the age of 25 our brain is fully developed so there's more chance at that age than you know at 60 years old but then it comes down to how deliberate do you want to be how deliberate are you with your nutrition with your training and with your sleep because this stuff unlike personal training where you go and you see an effect you know you look at your body and you see oh i'm losing weight i'm going to keep going You can't see that. The effects of neurotraining, cognitive training on neuroathletics comes at a cost of probably around three months. It takes a long time to really change your brain, rewire your brain, and to get those effects. So there is change and it comes after a deliberate effort and it really depends on how dedicated you are.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“And then every other supplement is really coming at the discretion of their lab work. So we get lab work done. There could be vitamin D deficients. We'll put them on a vitamin D protocol of 5,000 IUs per day. They could be zinc deficient. There are a number of different things they could be deficient in that will start to supplement. But if I could say, if I could recommend or if I could say what are the must haves, it's definitely EPA DHA. It's definitely electrolyte, it's like a hydration protocol and it's definitely some form of magnesium.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“So that's the first thing. The second thing that I always recommend is if you're going, you know, a lot of my clients, like I said, if you're having trouble falling asleep or staying asleep, I really love to supplement with magnesium L3 an A. So you've probably heard of magnesium citrate and there's three different forms of magnesium, but this magnesium L3nate is really special because this is the only one that can actually pass through the blood-brain barrier. So we've got this protective, this beautiful little protective cap that doesn't allow certain molecules to go into which is known as our BBB blood brain barrier. And thank God we have it because imagine everything we put in our bodies if we penetrated the brain. A lot of things don't, a lot of drugs do, but magnesium L3N8 goes through, passes a blood-brain barrier, and it really relaxes you. It's a wonderful supplement that I get some of my athletes to take when they travel.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Two milligrams in the morning and two milligrams at night. So during the day, I'm having four milligrams of each. So I've always got a large circulating amount of EPA and DHA in my system.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Because it's not FDA approved, so they can really put anything on a bottle. So you really want to be careful about where you're going, which companies. So EPA and DHA, they're forms of omega-3s, fatty acids, and they do wonders. One of the biggest things that they do is they help bring down inflammation. So we've mentioned inflammation before. You get it when you work out, you get it when you're stressed. Inflammation isn't a bad thing. You know, cortisol is like that Goldilocks hormone. It's not bad too much of it, which we know is chronic inflammation is bad. That can lead to neurodegenerative diseases. It can lead to cancer, can lead to many different diseases. So we really want to be able to balance out this inflammation. So we've got the body inflammation, but then we've got neural inflammation. And EPA and DHA goes in and it really helps you with that. So I have”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Now that we know that the science says, okay, great, taking EPA and DHA is going to help us over the long term. What happens then? Which company do you buy it from? I think that's where we're going wrong with marketing because you can literally go and pick up anything off the shelf and it could be laced with God only knows what. This is why I really strongly recommend that if anybody's out there and they're contemplating taking a supplement, obviously from the guidance of their physician, look at the companies, look at where they're manufacturing these products because I've actually gone through, there's been so much third party testing being done on some of these things that are sold in CVS and some of the pharmacies and it's just laced with absolute crap. It's scary. And that actually happens with melatonin, by the way. So if anybody's out there taking melatonin, sometimes the bottle claims that there's three grams in there or three milligrams of melatonin when in actual fact there's a hundred times that in there. You just don't know it.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“That's a touchy subject because the evidence just isn't there. If they were, every supplement out there would be FDA approved. But I'll talk to you about what the science does say. And just keeping in mind, this is not medical advice for anybody. This is just science. So there are a lot of things that our brain loves. And the first thing is if you look at our brain, it's basically made up of fat. We know that. And the particular type of fat is DHA and DHA is one of the three things that comes from omega-3 fatty acids. And you've probably heard omega-3 is great for the brain and they really are. And we have this in all of our training programs. It's like an absolute must that all of our athletes take EPA and DHA. So before I move into that, I'll tell you some of the things that we give our athletes and I'll tell you the reasoning why. There's also another thing that happens in this nutrition world. Okay.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Is their ability to keep being on the same topic every single day, day in, day out, day in, day out for many, many years to come. It's just habit formation.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Know, I haven't studied that, but it wouldn't surprise me because a lot of the clients that I'm working with do have like this shocking memory. So it was actually very new to me. I was like, wow, you guys. And he's like, yeah, I've got, you know, my memory's just fine. What I think this is, Trey, people think that Warren has these magical formulas that he puts into place, but instead it's not that he has a century of experience and knowledge. And I think that's what it is. A lot of investors start young. What happens over time and this is like LeBron James. Lebron picked up a ball when he was very young of this thing called neuroplasticity, which you've probably heard of. It's one year on FIS together, the other one wires together. It's like the more repetitive actions of the same thing, you keep building these pathways in the brain, which we know as habits. And that's via neuroplasticity. That's what I think is actually happening when you talk about this photographic memory.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Is your brain go side to side so you're getting out, you're getting a heating effect of the brain, which is scary because if you heat your brain up too high, you die. But we don't want to have that heating effect. So this study was done where they were implementing, as soon as a concussion happened, the athlete would come off the field and you'd put a cold pack on their head. It was like an actual helmet, if you will, but we're doing like cold pack ice pack on their neck to try and cool them down. And that's another way. That's another reason to show you that there is science there to show you that cold immersion is absolutely fantastic for the brain and the body.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“My only take on that is the science just isn't there yet to show the same results. That's the first thing. And the second thing is I try and make a lot of the things that I talk about accessible to the general public. If you look at a cryotherapy machine, I think there are upwards of $400,000 to have one in your home. Second to that, it's really hard to go out every day to a cryotherapy chamber. And I think especially in New York City, I think each visit costs around $90. And to get the same effects of a cryotherapy chamber as a cold bath, you need to be visiting that cryotherapy chamber five times a week. So it's, you know, you do the math, you do the time. It's just not viable for a lot of people and the science isn't there. I was actually involved in a study that was done on rugby players in Australia where as soon as they suffered a concussion, which was for NFL athletes is, you know, every game, as soon as they suffered a concussion, we've seen that what happens with a concussion.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Would say at least four degrees below the average temperature. And, you know, you mentioned earlier that you have Tony Robbins. So Tony Robbins, you know, he's notorious for getting into the cold bath or the cold plunge every morning. And he does this as a state of, you know, I want to get in and I want to be in a powerful state. And that's great. But what's happening on a chemical level is once you get your body into this state, once it's cold and you've reached your core body temperature has dropped, you get a massive, you get a robust release of noropinephrine. Now, norpinephrine can act as a hormone in the body and a neurotransmitter in the brain. And as a neurotransmitter, it is responsible for vigilance and focus and attention. That's why you get out and you feel powerful. And on that, it's a 200, correct me if I'm wrong, a 250% increase in norepinephrine release. So it's like drugs.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“However, if you're after just general health, I think the recommendations for the heat is 45 minutes, at least five times a week. Whereas with cold, again, dependent on the temperature. So in Australia, in Celsius, I get it down to 13 degrees and I have the person stay in there for a minimum of eight minutes. And here's the trickier thing, Trey. It's not just the temperature of the water. I believe it starts. the timing when the temperature of the person drops because that's what it's dependent on. It's not the temperature of the water that's going to be determined by great health outcomes. It is your core body temperature. So if the science says, okay, with cold immersion, you need to be doing it at least five times a week for a minimum of eight minutes. That eight minutes starts when your core body temperature has dropped.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“This one of the best things that you can be doing apart from sleep for your health physiologically and for your brain. Likewise with heat. We've got heat shock proteins that get released when we're in a sauna, just like when we get ourselves in a cold immersion bath, we've got cold shock proteins. And these are absolutely wonderful and they can actually go to the brain as well and having urological effect. Wonderful studies out to show that if you go into a sauna, I think it was around four times a week. for 60 minutes or 50 to 60 minutes you can mimic cardiovascular exercise so there is an rct done randomized control trial that showed that individuals who were you know performing cardiovascular training during the day you can get the exact same effects by going into the sauna so if that's what you're after then you have to be really deliberate with the temperature and the timing”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“This is actually where inflammation can be a good thing. So we know that chronic inflammation over time is bad. But when you go and work out, especially when you're doing strength training, what you're doing is we know you're tearing some of the muscle fibers and then the muscle fibers, you're creating inflammation and then your muscle fibers rebuild. What happens when we get cold is it blocks those inflammatory processes from happening so you're actually going to block that hermetic response to exercise. So that's why I say, and it's, you know, it's in the science to not get into a cold bath within a two hour window pre and post exercise. So that's one thing. You don't want to block all of the things that you just did. And the famous study that was done was on the hypertrophy of urads. So we don't want that to happen. But ice is absolutely incredible. Getting into cold immersion, I've written a”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“To start anything, if you really want to start a process of getting on the bandwagon towards better performance, whether that's physiological performance or neurological performance, first thing you need to understand is it likes routine. So you have to be sleeping at the same time every day, waking up at the same time every day. Is that a viable option, especially for a lot of people who have children and other stresses? No, but you can kind of get there. With exercise, it likes the same routine. It likes, you know, if you're going to be exercising every morning, which is, I definitely think everybody should be rather than doing nighttime exercise, you want to be doing it at pretty much at the same time every day. And you kind of want to eat at the same time every day. So it really loves routine.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“You know, when we talk about things like sleep, the two most common complaints when you go and see a doctor and you say, I'm having sleep complaints, the physician will say, okay, are you having trouble falling asleep or are you having trouble staying asleep? And they're obviously two different diagnostic protocols after that. However, your brain, the reason I bring that up is because when we look at sleep, for example, your brain loves consistency. It loves to be on a 24-hour clock, it wants to be the exact same every day, doesn't want to be shocked. It's just this lump of fat sitting between our ears that just likes routine because it's just like the sun, the sun comes up every day around the same time and it sets. And that's how we've been trained back in the cave days when we didn't have light and you literally had to train your brain to know when the sun was coming up and run back into the cave when the sun was going down. So it likes routine.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“We can check their HRV so we can see what times during the day they stress out. It's usually around 1 p.m. to 3 p.m. So I say at 2 p.m. I want you to sit there and do a specific breath work. We get them to do a psychological sigh, which is a double inhale and exhale. We get them to do any type of breathing exercise just to calm them down for 10 minutes. And I have to tell you, this tool is it's like their god sent. They do this when they're really stressed out and they're able to make better decisions. They're not going to react in a certain way and just calms them down.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, I love meditation. I try and stick to my own field and we do get a meditation protocol that we use, but I'd rather go into breath work because I think when we're implementing a breathing exercise and literally getting more oxygen to our brain and activating that parasympathetic nervous system, which is most likely, I can just, you know, the reason why I say most likely is because I haven't gone in and studied it is what meditation is doing. I consider meditation just sitting there and doing any form of stillness where you can just calm your mind down. And I think any form of meditation, whether it's via breath work, visualization, or just stilling your mind, is going to pay dividends. And I get my clients to implement this at 2 p.m., which is specific because when I look across the board and I have”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“I've got all of my investors doing it because this form of exercise, which is also known as neuromotor exercise, I call it neuroathletics, is it's a form of open skill. And there is scientific, like literally articles in really high stringent journals that show that open skill movements such as juggling, for example, or the bore drills, you can see changes in the gray matter of the brain. So you're literally getting a thicker cortex. So that's brilliant. So then I've got all of these athletes and these investors just doing neuromotor work. I tell them 10 minutes a day. They get two balls. We've got neuromalls. They get two of their balls. I'm literally just throw them to the wall, start throwing them to the ground because you're cupping them so you're getting hand-eye coordination. You're getting learning skills. So your brain has to focus to learn the activity. You're just doing so much to strengthen these sub-regions in your brain that are responsible for everything.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Not just that, you're also getting a release of these differential growth factors. And they're known as IGF1, which we've all heard of, and Erison. We're not going to go through those, but they're wonderful molecules that get released during strength training. So that's, you know, these are just wonderful ways that you can be enhancing your brain health, your brain function, and optimizing your brain performance. And then we move into neuroathletics. So there's a subfield of exercise called neuromotor exercise. And this is anything to do with a ball. And when I was studying this, so when I was, you know, back in uni, I was studying this, I came up with this, you know, drill and it was back in 2014. And it was a drill where you just get two balls and you throw them to the wall. Okay. I started performing these drills and they were amazing. And a lot of my soccer players were doing it. A lot of my NBA players were doing it. And now.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“So, if we're sleeping well and we're doing various forms of resistance training, we're working that prefrontal cortex, our frontal lobe. So that's one thing that it does. Another thing that it does is it has these protective hippocampal subfields, meaning that when we train, you can work, when we do resistance training, it works out different areas of the brain around the hippocampus, which we know is responsible for memory formation and memory function. So there's so many wonderful things that are being exercised during resistance training and I think we're missing, I think we're really missing the ball mark with that. I think when we hear about exercise and brain health, we only equate it to running, cycling, walking outside whilst those things are fantastic. I think we really need to look at at least 150 minutes a week of resistance training. So that's another great thing to be doing.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“The podcast, I said that things such as behavior has an effect on the body and vice versa. That's where exercise comes in. And when we think about exercise, we look at aerobic exercise running, being good for the brain and brain health because it releases this thing called BDNF. But I'm more interested in two subfields of exercise. The first one is strength training. What we know from the literature is that strength training literally resistance training doesn't mean you have to go and push weights. anything that's providing resistance to your body is going to have massive effects on the frontal lobe. So I keep doing that because when we're teaching neuroscience, we always say that the frontal lobe is if you just get your palm and you put it up to your forehead, that's where your frontal lobe lives. Your frontal lobe is where all of those cognitive functions reside, thinking the way you react to somebody communication, this is they all reside here. Logic, reason.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Look, if you're coming off caffeine, it's going to be a tough process. I actually don't tell my clients to get off caffeine. They can have coffee. I just tell them wait 90 minutes. Like get your body to start reacting to normal things and mother nature first thing in the morning. If you're going to have a coffee habit around 90 minutes after you wake up, generally that is well and truly before midday. But the general rule is definitely no caffeine after midday. But look, that goes hand in hand with what you're eating, right? Doesn't mean just because you're not having caffeine doesn't mean you can go and load up on sugar. And that's unfortunately what a lot of people are doing, even having things like honey is going to, you're going to get this insulin spike. So that's another thing that we need to be careful of, which is that whole nutrition subfield that we talk about as well. So there's some of the things that we do as a morning routine. We've mentioned night routine. As we mentioned earlier in the very”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“That a few times a week, whether it's at night or during the day. It's usually whenever they've got a stressful thing happening. I tell them don't react. Don't do anything. Don't put it on anybody. Put in the journal. But back onto the morning routines, one of the things that we do is first thing is you get outside and you walk. If you can do it for 20 minutes, that's amazing. If it's only five minutes, then that's okay. So you just got to work with what you do. But it is literally get outside and see natural sunlight. And then after that, sometimes they come in and if they're an athlete, I have them visualize. So you've probably heard in sports psychology, visualization is key. We get them to visualize their day, their goals, their training, whatever that is. But it also works on some of my investors and finance guys. I get them to visualize and they're more settled when they know because it's telling their brain.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Look, journaling, I put that in the category. I put in the same category as meditation and breath work. So when you look at the human nervous system, we've got the parasympathetic nervous system, rest and digest, we call it. We've got the sympathetic nervous system, which is that fight or flight. And what we're always trying to do is imagine a seesaw. We're always trying to come back to homeostasis where if our sympathetic nervous system is going up like this, we're trying to do whatever it takes to bring us back down. And the way to do that is to activate that parasympathetic nervous system to kind of bring us back into equilibrium. A really great way to do that is by journaling or by meditation, for example. So I really like it. We have a lot of our clients on a morning routine, which is very specific. Journaling's not part of their morning routine, but it's actually part of their routine. So we do get them to do.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Is through just a negative journal. Just put all of the negative things in there, get it out onto paper, spend five minutes doing it before you go to sleep. It's like a release. It's very therapeutic.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Transmit them. So inhibitory. So it is responsible for inhibiting those action potentials that I spoke about earlier. So when our brain is going 24-7, we usually have or we tend to have low levels of GABA. So this is why there is a very popular supplement, which is GABA, that people supplement with at night, to help them with erasing mind or help them get over that anxiety. So that's one way to overcome that. Another way is journaling. I don't know if you've done this, but if you've ever gotten a journal out, here's a really good hack. When we think about journaling, we think, let's put our thoughts down and really happy things. I reserve a journal that is specifically for negativity, meaning like when you've got all this stuff in your head that's keeping you up at night, you want to just dump it somewhere. Your brain, you need to release it. And a really good way to do that.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Well, look, again, it depends on your circadian rhythm, but you actually just reminded me of a phenomenon that happens, I think, across a lot of high-performing people. And it's once they go to sleep, they start to think about a lot of things. I've got to go to sleep. This is what I've got to do when I get up in the morning. And for some reason, it all comes to us during sleep or as we're about to fall asleep. So you've probably realized this if you've gone through a stressful period in your life, you have trouble actually falling asleep. It's not like you get, you know, maybe you get woken up during the night, but you really have trouble falling asleep. And that's because your mind is just racing. It's ticking. You know, it's just firing. So that's, you know, something that you could be having. It's not uncommon, especially for athletes. I'm going to talk to you about this neurotransmitter. It's called GABA. Okay, that's the acronym and it stands for GAMA aminobutyric acid. It is our chief inhibitory neurotransmitter.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Up. If you've eaten close to bed, it's going to wake you up. The only known method to control that is via a temperature-controlled mattress.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“It's very low. You get more from literally going outside. But no, look, I've definitely gone down that path because I'm actually hooked up to so many things. I wear anything from an aura ring or a whoop strap. Sometimes I even go to bed with an EEG on, which, you know, yeah, just to scan the electrical signals in my brain as I sleep. This is all in the name of science and I'm not telling anyone to do that. But when you look at the science behind temperature, it's a really big one. And we've mentioned Matthew Walker before and he speaks about this very frequently. We know from the science and the scientific literature that in order to fall asleep, that you sleep latency, in order to fall asleep and stay asleep, our core body temperature needs to drop at least two degrees. And depending on what we've had, if you've had a glass of wine at night, that's a whole different ballgame. We can touch on that, that's going to raise your core body temperature throughout the night. So it's going to wake you up.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Regarding lighting again, around 8pm I would say or around 8.30 if you can, you want to start dimming the lights so your brain can start to get used to, okay, the sun's going down. I need to start winding down and going to sleep because we have this hormone. It's called the sleepiness hormone. You've probably heard of it. It's called melatonin and it's secreted by the pineal gland. But it's only secreted in response to darkness. So if we've got artificial lighting coming in our eyes past 9 p.m. or 10 p.m., you're really signaling to your brain that you're awake. So these are some things that you can be doing. And then look, there's some other things that I do, you know, some crazy things. If you saw my apartment, it's like a lab. I sleep on a temperature controlled mattress. So I actually literally control my temperature via my phone. So when I'm in REM sleep, I go down to a cooler phase and then.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Caffeine has a really long half life. And I get people that say to me, but Louise, I have a shot of coffee at around 4 p.m. and I sleep fine. I don't know if they're sleeping or sedating themselves. That's two completely different things. So you really want to be optimizing for sleep for your brain, not just for how you feel. So it would be getting off caffeine. And then as you move further into the night, you want to have a three-hour window of eating before you actually go to sleep. meaning if you want to be asleep by 10 p.m which is the neuro athletics kind of method we want everybody lights out at 10 p.m if we want you to sleep at that time you really want to stop eating at around 7 p.m because as soon as you have something to eat that signals to your brain that you're awake it starts to release cortisol which primitively means run after the or run away from the lion now”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“So, first of all, I think good sleep starts the night before. So when you, let's just say you go to bed and you wake up the first thing you should be doing is going out and getting natural sunlight in your eyes because this is starting your circadian rhythm. We've got a 24-hour circadian clock and it's really dictated by the sun. And if you're going to start your circadian clock at 11 a.m., then you're probably going to get tired at 11 p.m. So you really want to be really deliberate with getting outside and getting natural sunlight. You can't get the sunlight from. You can't get the light from above just artificial lighting. You have to go out and get natural sunlight. So that's the first step. The second thing is if you are optimizing for sleep and you really want to start to wind down and get tired at around 8 p.m., then you really want to stop having any form of caffeine past the hours of 12 p.m.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Well, look, that's a biomark, and that's really hard. We can never, it's like Alzheimer's disease. You cannot reverse mild cognitive impairment or Alzheimer's disease. What you can do is you can modify your lifestyle factors and slow the process down. So with this individual, I literally said quit work for three months. He laughed at me. He's like, yeah, I can't do that. But it was just one biomarker. Okay, so when we look at the sleep-deprived state, that's just one biomarker. So we can't just say, okay, I'm going to get you to sleep for eight hours and you're going to be fine. No, we had to do so many other different interventions. We have exercise intervention. We got him completely off alcohol. And look, we rescanned his brain and he's not at that 65 anymore. He's also not at 49. He's sitting right now. I saw him, I would say, scanned his brain back in like January, January 5th around then. And, you know, he's got around a 53-year-old.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Are these people if money and making decisions is at the forefront of what you do in everyday life? Why are you skimping out on sleep”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“The light sleep. So once we close our eyes, we go into light sleep. And then as we move forward, we're going to stage two, then we end up getting into deep sleep. And then we move into REM sleep and then we come back out again, into light sleep, and we wake up. I just wanted to also point out the traffic accidents that you mentioned. But wonderful study that was done on NBA players. And what they did was they took a group of NBA players and they put them through a sleep extension protocol. So they got them sleeping an extended. And it was one or two hours per night. Oh my gosh, you've got to pull up the study because it was amazing. They saw decreases in reaction time. They saw jump shot rates like what people were scoring more. It was just, it was incredible. So sleep is a drug. It's like it's everything. It's scary because we all know about it. But why?”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Or amyloid beta, I should say, which is a toxin, it's associated with Alzheimer's disease. So that's another bidirectional kind of cause, lack of sleep can lead to Alzheimer's disease, but Alzheimer's disease also, once you have it, you find it hard to sleep. It's just sleep is probably the most underrated high performance tool that an investor or a billionaire has at their disposal and it's free.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, that's very well done. Yeah, it was only until recently, it's been about 20 years, which is quite recent, that neuroscientists found that we have a lymphatic system in our brain. It's called the lymphatic system. And this kicks in during slow wave sleep. And what happens during that time is all of the vessels in your brain, they move around. And when the lymphatic system kicks in, it clears out all of the debris and all of the toxins. So if you're not getting into deep sleep, you're not going to kickstart this lymphatic system. Therefore, you're going to wake up feeling lethargic. That's why we have brain fog. When you wake up and you've got brain fogging, you're kind of like, oh, you know, you feel that fog, you know, kind of the dizziness in front of your glymphatic system didn't kick in. And that's also scary because this is how the accumulation of plaques happen. And we know that plaques are a”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“System is kind of like a sewerage system, but for your brain, you've probably heard of the lymphatic system. A lot of people go and get a lymphatic massage. I know you're married. Maybe your wife has gone and gotten a lymphatic massage.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, the reason actually why it's called REM or REM sleep is because when you go and do a sleep study, which is what I was doing primarily before I started your athletics, you put an individual in polysomnography. It's a PSG or a sleep study. And when they're in REM sleep, you see these horizontal eye movements. So it looks like their brain, it's basically mimics being awake, but they're completely paralyzed. So that's why they're called rapid eye movements and they're horizontal. Whereas when we look at deep sleep, which is also known as slow wave sleep, these huge big waves like that. That's why we would call it slow wave sleep. Now, during this time, so many things happen. And without going into too much of the hormones that are secreted during slow wave sleep, I want to talk to you about this system. It's called the glymphatic system. And the glymphatic”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Goes into the sleep quality. We've got different stages, we've got four stages of sleep. You've probably heard of deep sleep, and you've also heard because you've mentioned it, REM sleep, rapid eye movement sleep.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Brain, your sleep isn't like a bank. It's not like you can, you know, it's not like where you can pay debt back to the bank. If you sleep deprive yourself for a week and you suffer this upregulation and down regulation of 711 genes, you don't get that back. Actually, it compounds. So thinking about this notion of compound interest in finance. And this is what's been happening to him. He's compounding. So he doesn't go on a track to better brain health after that one week. No, he does it again. And it's not like it's just, okay, 711 genes. Okay, we're going to start from the start. It keeps compounding and compounding. And what happens over time is you have this underperforming brain and you think to yourself, oh, why am I not thinking properly? Why am I making bad decisions? Why can't I remember faces and names and things like that? That's really scary. So that's the first thing. The second thing is let's talk about something really beautiful that happens during sleep.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Percent of an epigenetic change just by depriving yourself of sleep for one week. That's the first thing. But this is what else they found. They looked at these 711 genes and what they found was the ones that are responsible for the growth of new tumor cells were upregulated. And the genes are responsible for immunity were down regulated. So this is why when you're stressed or when you're lacking sleep, you get sick. I have this theory, okay? So that's really scary to know that we're changing our genome, our actual genes, and getting sick and causing diseases by sleeping less. I have this theory and I put out this post. I have a weekly newsletter. I put out this post saying compound interest can be your worst enemy because this gentleman that I was speaking about that came and saw being 49 years old with a 65 year old”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Or three years ago in a very high stringent journal, it was called PNAS. What they did was they took a group of healthy individuals and they sleep deprived them for one week. So they had a control group and the control group was, you know, they'll slipped around the other group was just going about with their eight hours of sleep. The sleep-deprived group only after one week of sleep deprivation, which is six hours or less. Oh my God, Trey, the things that they found from this were absolutely amazing. What they found was there was an epigenetic change of 711 genes. You think about that for a second. The human genome has around 20,000 genes. We have 20,000 genes in our human genome and they're all responsible for different things. You are changing 711 genes just by one week of sleep deprivation. So that's around, if you do the math, that's around three.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Well, there's so many different things that's involved. It's both quality, it's both quantity. Just to piggyback off those two people that you just mentioned, you look at Roger Federer. He's sleeping 12 hours a night. You look at LeBron. He's sleeping 12 hours a night plus he's also including a 60 to 90 minute nap whenever he can. And so, I mean, it's no secret. You look around and you see some of the most successful people. I don't know if Warren Buffett, I know you guys, you know, study him and speak about him often. I don't know if he's ever spoken about his sleep, I think 90.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT
“Is a huge, huge, huge thing that we implement. It's actually probably the first thing that we implement in any program at neuroathletics.”
2022-03-27 · We Study Billionaires · TIP434: The Billionaire's Peak Performance Playbook W/ Louisa Nicola · IDENTIFIED FROM THE TRANSCRIPT