373: Preventing Alzheimer’s: Muscle, Sleep, + Metabolic Health Louisa Nicola

In this episode, I sit down with neuroscientist Louisa Nicola to unpack what women actually need to know about Alzheimer’s risk, cognitive decline, and long term brain protection. We break down APOE genetics, advanced blood biomarkers that can now detect amyloid and tau with remarkable accuracy, and why brain health is inseparable from metabolic health. Louisa explains how muscle acts as a metabolic sink for glucose, why resistance training and high intensity intervals stimulate BDNF, and how sleep drives the glymphatic system to clear amyloid from the brain. If you want practical tools to assess your personal risk, understand your labs, and build a proactive prevention plan decades before symptoms appear, this conversation is for you. → Leave Us A Voice Message! Topics Discussed: → What does APOE4 mean for Alzheimer’s risk? → Can exercise prevent cognitive decline? → Do blood tests detect early Alzheimer’s? → How does perimenopause affect brain health? → Does hormone therapy reduce dementia risk? Sponsored By: → Timeline | Support your cells and how you age with Mitopure® Gummies from Timeline. Visit and save up to 39% off your Mitopure® Gummies. → Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at → Cozy Earth | Head to and use code BEWELL for up to 20% off. And if you get a post-purchase survey, make sure you tell them you heard about Cozy Earth right here at the Be Well by Kelly podcast. → LMNT | Get a free 8-count Sample Pack of LMNT’s most popular drink mix flavors with any purchase at Find your favorite LMNT flavor, or share with a friend. Timestamps: → 00:00:00 - Introduction → 00:01:27 - Mission to end Alzheimer's → 00:03:28 - Women’s rate of Alzheimer's → 00:04:11 - Alzheimer’s overview → 00:07:44 - Education level & health → 00:09:57 - Anatomy → 00:14:16 - Neuroplasticity & glucose → 00:19:38 - Amyloid-beta → 00:26:41 - LDL Cholesterol → 00:28:36 - Preparing for menopause → 00:31:30 - Blood testing recommendations → 00:34:26 - Lifestyle interventions → 00:39:05 - Nutrition & the MIND diet → 00:42:19 - Zone 2 vs zone 5 training → 00:44:36 - Lactic acid → 00:47:58 - HRT is protective → 00:50:19 - When to test for HRT → 00:51:56 - Testosterone + brain health → 00:53:40 - Cognitive reserve → 00:57:12 - Hot flashes → 00:58:13 - Quick fixes → 01:00:01 - Brain surgery → 01:05:38 - The brain code Show Links: → Function | Own your health for $365 a year. That’s a dollar a day. Learn more and join using my link. Visit and use gift code BEWELL25 for a $25 credit toward your membership Further Listening: → How to Take Control of Your Health in a Toxic Food Landscape | Max Lugavere Check Out Louisa: → Instagram → The Brain Code Check Out Kelly: → Instagram → Youtube → Facebook

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373: Preventing Alzheimer’s: Muscle, Sleep, + Metabolic Health Louisa Nicola is an episode from Be Well By Kelly by Kelly Leveque.

This episode is 67:18 long.

This episode was published on Feb 18, 2026.

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