Podcast appearances and mentions of Tommy Wood

It's race week. You've got a flight to catch. You need to score points this weekend or you might lose your seat. Fans want selfies at the airport. Your engineer needs your thoughts on car set-up. A pundit just said something about you on a podcast. Your Team Principal is calling you... This is the high-pressure life of a Formula 1 driver. To cope, they need to be mentally strong. How do they train their brains to handle the demands of racing at the very top, and who helps keep their minds in shape?Christian puts your questions on this to an expert on how F1 drivers' brains work. Dr Tommy Wood is Lead Scientist for Motorsport at Hintsa Performance - a company which provides coaches and sports psychologists for many drivers on the grid.Tommy tells us how F1 drivers block out distractions and focus on their on-track performance and explains the coaching which helps them do it. Does age affect a driver's mental abilities? And do off-track friendships between drivers have an effect when battling wheel-to-wheel?F1 Explains is here to answer your F1 questionsSend emails or voice notes to F1Explains@F1.comListen to more Official F1 PodcastsIn-depth conversations with big F1 names on F1 Beyond The GridExpert opinion every race weekend on F1 Nation - find the latest episode here on this podcast feedThis November, F1 takes over Las VegasThe Las Vegas Grand Prix returns November 19 - 21, 2026 — and tickets are on sale now! Be there for the fastest weekend of the year. Click here for tickets

Show notes: (0:00) Intro (1:01) Dr. Tommy Wood's background in neuroscience and performance (3:00) Brain injury, concussions, and dementia risk (4:36) Why many dementia cases may be preventable (8:49) Hearing loss, vision loss, and brain stimulation (10:33) Air pollution, air filters, and B vitamins (14:29) Blood pressure, stress, and dementia prevention (20:58) Homocysteine, B vitamins, and omega-3s (26:22) Fish oil, omega-3 index, and supplement quality (33:55) Learning skills, sports, video games, and brain training (41:44) Sleep, recovery, alcohol, and long-term brain health (47:58) Where to find Dr. Tommy (49:02) Outro Who is Dr. Tommy Wood?   Dr. Tommy Wood is a neuroscientist, researcher, and athletic performance consultant focused on brain health, human performance, and long-term cognitive function. He is an Associate Professor of Pediatrics and Neuroscience at the University of Washington, where his lab studies brain health across the lifespan, including newborn brain injury, adult brain trauma, concussions, and dementia risk. Dr. Wood earned his biochemistry degree from the University of Cambridge, his medical degree from the University of Oxford, and his PhD in Physiology and Neuroscience from the University of Oslo. He has published many scientific papers, lectured around the world, and worked with professional athletes, Olympians, world champions, and Formula 1 drivers. He is also the author of The Stimulated Mind and co-host of the Better Brain Fitness podcast. Connect with Dr. Tommy: Website: https://www.drtommywood.com/ LinkedIn: https://www.linkedin.com/in/thomas-wood-35b685a8/ IG: https://www.instagram.com/drtommywood/   Grab a copy: https://www.drtommywood.com/stimulated-mind   Tune in: https://www.drtommywood.com/podcast Links and Resources: Peak Performance Life  Peak Performance on Facebook Peak Performance on Instagram    

In this episode of the Flex Diet Podcast, I talk with my good buddy Chad Landers, veteran trainer, strength coach, and author of Building Strength and Muscle After 50, about how to keep gaining strength and muscle as you get older without falling off the “injury cliff.” We dig into why consistency matters most, how progress often drops in steps after injuries, and why smart modifications beat worshipping any single lift.  Chad shares lessons from coaching clients for decades, including balancing pressing with back work, using better technique (like pause benching), and building conditioning with tools like the fan bike, rower, and step mill. We also cover practical programming, tracking PRs beyond 1RM, and why it's never “too late” to start training—especially after 50. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 03:31 Book and Aging Strong 05:21 Consistency and Injury Cliff 08:52 Modify Training for Joints 16:11 Bench Press Progress 18:29 Bench Tips and Ego 23:34 Back Work and Ratios 28:38 Programming and Cardio Intervals 32:17 Accountability and Habits 35:59 Cardio Gear Picks 37:19 Best Cardio Machines 38:44 Elliptical And Zone Two 39:33 Fan Bike Reality Check 41:04 Cheap Bike Trainer Setup 42:05 Interval Training Blueprint 44:28 StepMill For Drummers 46:09 Performers And Conditioning 49:49 Consistency Over Supplements 56:03 Why Write The Book 59:56 Tracking PRs With Logs 01:03:34 Coaching Hacks And Rehab 01:06:39 Where To Buy The Book 01:11:07 Podcast Wrap Up Disclaimer Flex Diet Podcasts you may enjoy: Episode 342: Balancing Nutrition and Social Life with David Page YouTube: https://www.youtube.com/watch?v=ojBnb3o3OrM&t=1s Episode 355:  The Stimulated Mind: Dr. Tommy Wood on Building a Better Brain Through Training, Tech & Physiology YouTube: https://www.youtube.com/watch?v=BeEEbTdZVNc Connect with Chad: Building Strength and Muscle After 50: https://us.humankinetics.com/products/building-strength-and-muscle-after-50 Instagram: https://www.instagram.com/chadlanders/ Website: https://pushprivatefitness.com/ Get In Touch with Dr Mike: Instagram: Drmiketnelson YouTube: @flexdietcert Email: Miketnelson.com/contact-us

Dr. Tommy Wood is a neuroscientist and physician focused on brain injury and long term cognitive health. This conversation challenges common assumptions about how the brain works and what actually improves it. He explains why many treatments that succeed in lab models fail in humans, and why outcomes are driven more by environment and behavior than single interventions. A central idea is that the brain needs both stress and recovery. Constant stimulation without rest creates a state similar to overtraining, limiting performance and adaptation. They also examine the tradeoff between optimizing health metrics and living well, and why most benefits come from simple foundations rather than extreme routines. Get Dr. Tommy Wood's new book: https://www.drtommywood.com/stimulated-mind Subscribe for free to our podcast: https://nlupod.com/subscribe SPONSORS: ElevenLabs: Thanks to ElevenLabs (⁠https://elevenlabs.io⁠) for supporting this episode and powering Tim's voice. SOCIAL: Website: ⁠https://nlupod.com/⁠ X: ⁠https://x.com/nlutimgreen⁠ Facebook: ⁠https://www.facebook.com/NLUpod⁠ Instagram: ⁠https://www.instagram.com/nlupod⁠ PERSONAL: Tackle ALS: ⁠https://www.tackleals.com⁠ Tim Green Books: ⁠https://authortimgreen.com⁠ Tim's New Book - ROCKET ARM: ⁠https://www.amazon.com/dp/0062796895/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Tommy Wood is a neuroscientist who has coached world class athletes in a dozen sports. He received his undergraduate degree in biochemistry from the University of Cambridge and his medical degree from the University of Oxford, and he also has his PhD in physiology and neuroscience. Tommy is currently a Research Assistant Professor of Pediatrics at the University of Washington, where his research interests include identifying modifiable factors that contribute to brain health and cognitive function across the lifespan and more.  Today on the show we discuss: why your brain is being overtrained and under-recovered in the most overstimulated environment in history, how constant multitasking is rewiring you to be more distracted and less capable of deep focus, the truth about “cheap dopamine” and why it's quietly killing your motivation to do meaningful work, how structuring your day and protecting focus blocks can rebuild your attention and cognitive performance, why lack of real-world challenge, movement, and social interaction is driving anxiety and poor mental health, and how exercise, learning new skills, and time in nature can rapidly rewire your brain for focus, resilience, and long-term cognitive health and much more.  ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org. SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

Your brain is aging faster than it should, and most of the decline is self-inflicted. Neuroscientist Dr. Tommy Wood reveals the exact mechanisms driving cognitive decay, and the biohacking strategies backed by hard science that can stop it, reverse it, and future-proof your brain at any age. -Watch this episode on YouTube: https://www.youtube.com/@DaveAspreyBPR Host Dave Asprey sits down with Dr. Tommy Wood, one of the most credentialed minds working at the intersection of brain optimization, human performance, and longevity. Dr. Wood holds a medical degree from the University of Oxford, a PhD in physiology and neuroscience from the University of Oslo, and serves as Associate Professor of Pediatrics and Neuroscience at the University of Washington School of Medicine. He has published over 100 scientific papers, consulted with Olympians and world champions across more than a dozen sports, and worked directly with Formula 1 drivers to sustain elite focus and reaction time at 200 miles per hour. His forthcoming book, The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age, is the culmination of decades of research and real-world application. Together, Dave and Dr. Wood dismantle the myth that cognitive decline is inevitable, exposing how societal expectations become self-fulfilling prophecies and how the tools of biohacking, including sleep optimization, neuroplasticity training, nootropics, supplements, and strategic exercise, can dramatically shift your brain's long-term trajectory. They dig into the 3S Model of brain health (Stimulus, Supply, Support), the Yerkes-Dodson arousal curve and what it means for focus and flow states, and the surprising truth about AI, boredom, and what actually happens to your brain when you let ChatGPT do your thinking for you. This episode is essential listening for anyone serious about anti-aging, brain optimization, functional medicine, metabolism, human performance, and getting smarter without working harder. You'll Learn: Why cognitive decline is largely a self-fulfilling prophecy driven by expectation, not biology How the 3S Model (Stimulus, Supply, Support) determines your brain's long-term health and resilience What Formula 1 drivers teach us about arousal, flow states, and peak cognitive performance Why high-intensity interval training produces dramatically greater neuroplasticity benefits than Zone 2 cardio alone How creatine, nicotine, nootropics, and other supplements actually affect the aging brain The real data on alcohol, dementia risk, and what "occasional drinking" actually means scientifically How to use AI tools like ChatGPT in a way that builds brain function instead of destroying it Why boredom is a neurological necessity and how chronic low-level stimulation is quietly eroding your cognition What mitochondria and lactate signaling have to do with BDNF and long-term memory How resistance training, coordinative movement, and blood flow restriction each deliver separate and distinct cognitive benefits Thank you to our sponsors! - KILLSwitch | If you're ready for the best sleep of your life, order now at https://www.switchsupplements.com/and use code DAVE for 20% off - Neuronic | Go to www.neuronic.online Code DAVE for $100 off - Danger Coffee | Grab yours at DangerCoffee.comand use code DAVEPOD at checkout for 15% off. - Suppgrade Labs | Grab your DAKE and Minerals 101 duo at shopsuppgradelabs.com and use code DAVEPOD for 15% off today Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights inhealth, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living. New episodes are released every Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient. Keywords: Tommy Wood, The Stimulated Mind, brain health, cognitive decline, dementia prevention, neuroplasticity, brain optimization, biohacking, Dave Asprey, human performance, longevity, 3S model, brain stimulation, headroom, cognitive reserve, BDNF, lactate, Zone 2, HIIT, resistance training, blood flow restriction, sleep optimization, nootropics, creatine, nicotine, acetylcholine, supplements, ADHD, arousal curve, flow state, Formula 1, anti-aging, mitochondria, metabolism, AI and the brain, ChatGPT, digital dementia, boredom, neurogenesis, hippocampus, white matter, IGF-1, osteocalcin, alcohol and dementia, TMS, TDCS, vagal nerve stimulation, near infrared light, functional medicine, cognitive stimulation, stereotype embodiment theory Resources: • Learn More About Tommy And His Work At His Website: https://www.drtommywood.com • Get My 2026 Clean Nicotine Roadmap | Enroll for free at https://daveasprey.com/2026-clean-nicotine-roadmap/ • Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today. • Danger Coffee: https://dangercoffee.com/discount/dave15 • My Daily Supplements: SuppGrade Labs (15% Off) • Favorite Blue Light Blocking Glasses: TrueDark (15% Off) • Dave Asprey's BEYOND Conference: https://beyondconference.com • Dave Asprey's New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated • Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/ • Upgrade Labs: https://upgradelabs.com Timestamps: 00:00 — Trailer 01:28 — Guest Intro: Dr. Tommy Wood 03:37 — F1 Drivers & Arousal Optimization 09:01 — Brain Headroom & the 3S Model 13:14 — Brain Stimulation Tech (TMS, TDCS) 17:50 — Cognitive Decline & Aging 20:55 — Alcohol & Brain Health 24:10 — ADHD & Brain Chemistry 26:53 — Nicotine & Cognitive Enhancement 33:25 — Creatine for the Brain 35:12 — Zone 2 vs. High-Intensity Exercise 39:19 — Strength Training & Brain Benefits 43:12 — Boredom & Cognitive Resilience 45:06 — AI & Brain Health 52:49 — Future-Proofing Your Brain See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This episode is brought to you by Strong Coffee Company, WHOOP, Caldera Lab and Audible. Boost mental sharpness today and prevent cognitive decline tomorrow, including Alzheimer's disease, with science-backed strategies that will extend your brain's longevity beyond what you thought was possible. The most important part of the body, especially as we age, is our brain. So why aren't we taking the health of our brain as seriously as our heart and achy joints, particularly when people are struggling to focus every day, and dementia and Alzheimer's cases continue to rise? In The Stimulated Mind, Dr. Tommy Wood, a Formula 1 sports performance coach and neuroscientist specializing in lifelong brain health, dispels the myth that the brain is doomed to decline with age. Instead, by providing the right stimulus and building more "headroom"—the amount of mental function we have available to us—we can help our brain to adapt and develop. Follow Tommy @drtommywood Follow Chase @chase_chewning ----- 00:00 – Can up to 70% of dementia be prevented? 00:17 – Why skill-building protects the brain 00:34 – The belief about aging that becomes self-fulfilling 01:55 – Why we're overstimulated and under-stimulated at the same time 03:00 – Train your brain like you train your body 04:28 – Why rest, recovery, and sleep matter for brain performance 05:59 – Brain function is more malleable than most people think 07:15 – Why failure is the primary driver of neuroplasticity 08:22 – Crossword puzzles vs real cognitive challenge 09:40 – What people think is helping brain health, but isn't enough 11:53 – The placebo effect and why "something" can still help 12:28 – Why crosswords help less than you think 14:04 – What it actually means to "stimulate" the brain 15:43 – Why education and complex skills delay cognitive decline 17:05 – Brain clocks, biological age, and measuring brain aging 19:15 – What dancers, artists, gamers, and musicians all have in common 20:23 – It matters less what you do than how hard you engage 22:49 – The truth about the 10,000 hour rule 24:08 – Can video games actually help the brain? 27:40 – The best way to combine learning and application 29:52 – The brain as an adaptation machine 31:11 – How immersion and environment accelerate learning 33:09 – Why some people thrive under pressure and others shut down 35:33 – Is there really a difference between brain and mind? 38:08 – Belief, performance, and the neuroscience of "I can" vs "I can't" 40:25 – What happens in the brain when you think you can't do something 44:27 – Stress-is-bad vs stress-is-enhancing mindsets 50:49 – Can your own beliefs override what you're told? 53:24 – Growth mindset and why belief changes performance 54:30 – Why people lose belief in themselves 56:23 – Self-compassion, process, and staying engaged long-term 58:35 – Mindfulness, presence, and learning as an adult 01:02:02 – Can these habits really prevent Alzheimer's and dementia? 01:02:45 – The real dementia risk numbers: 45% to 70% 01:03:29 – Biggest modifiable risk factors for dementia 01:04:29 – Hearing aids, cataracts, and reversing hidden risk 01:06:26 – Why dementia risk is massively modifiable 01:07:21 – Alzheimer's vs vascular dementia explained 01:09:23 – Why women have historically carried more Alzheimer's burden 01:10:03 – Education, equality, and declining dementia rates 01:15:03 – Where boredom fits into brain health and performance 01:16:02 – Pomodoro, deep work, and cognitive recovery 01:17:06 – Why boredom may be essential for creativity 01:19:24 – Treat your brain like a cognitive athlete 01:20:11 – Creatine for brain health: hype or helpful? 01:25:19 – Best-supported supplements for cognitive performance 01:27:20 – Omega-3s, B vitamins, vitamin D, and iron 01:29:03 – Magnesium, zinc, choline, and antioxidants 01:31:20 – Cognitive headroom: reserve, resilience, and resolve 01:35:33 – What "Ever Forward" means to Tommy Wood ----- Episode resources: Save 15% on organic coffee and lattes with code CHASE at https://www.StrongCoffeeCompany.com/chase Get a FREE activity tracker at https://www.Join.WHOOP.com/everforward Save 20% on my favorite men's skincare with code EVERFORWARD at https://www.CalderaLab.com Watch and subscribe on YouTube Get Tommy's new book The Stimulated Mind and get the audiobook for FREE with your 30-day trial of Audible

Full Show Notes: bengreenfieldlife.com/stimulatedmind In this episode with Dr. Tommy Wood, you'll explore what actually determines how well your brain functions across your entire lifespan, from the inputs that drive cognitive development in infancy all the way through the habits, environments, and daily choices that either accelerate or protect against decline in adulthood and old age, all grounded in the research behind his new book, The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age. You'll discover why the modern world leaves you simultaneously overstimulated by technology and understimulated in the ways that actually build cognitive capacity, why lactate from intense exercise may be one of the most underrated brain health tools you have, and which types of exercise target different parts of the brain. Dr. Wood also gets personal on his own diet and supplement stack, breaks down what AI is actually doing to your cognitive capacity, and gives his honest take on alcohol, nicotine, ketamine, and exogenous ketones.You can purchase his new book, The Stimulated Mind, here. Episode Sponsors: TruDiagnostic: TruDiagnostic is an advanced at-home health test that uses epigenetic analysis to measure over a million biomarkers, giving you personalized, data-driven insights into your aging, energy, and overall health so you can stop guessing and start optimizing with a clear plan. Visit TruDiagnostic.com and use code BEN20 for 20% off. Quantum Upgrade: Recent research has revealed that the Quantum Upgrade was able to increase ATP production by a jaw-dropping 20–25% in human cells. Unlock a 15-day free trial with the code BEN15 at quantumupgrade.io. Hiya: Give your kids the full-body nourishment they need to grow into healthy adults. I’ve secured a special deal with Hiya on their best-selling children's vitamin—get 50% off your first order today! To claim this deal, you must go to hiyahealth.com/BEN (it is not available on their regular website). MTE: MTE is a caffeine-free daily drink mix with adaptogens, nootropics, and superfoods for clean energy, sharp focus, and balanced mood, without the crash. Boost your wellness at a systemic level with MTE's 13 healthy ingredients. Check them out at GetMTE.com/BENG and use code BENG for 20% off your first order.See omnystudio.com/listener for privacy information.

Neuroscientist and frequent STEM-Talk guest Dr. Tommy Wood rejoins us today for part two of our interview about Tommy's book that is fresh off the press and now available in bookstores and Amazon, “The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age.” Tommy is an Associate Professor of Pediatrics and Neuroscience at the University of Washington, where his laboratory focuses on brain health across human lifespan. Tommy is a colleague and good friend who also is a Visiting Research Scientist here at IHMC. In part one of our interview with Tommy, episode 193, we discussed his mission to dispel the myth that the brain is doomed to decline with age. Tommy gave us a fascinating history of neuroscience and how researchers go about studying the brain. Tommy also talked about what is holding us back in terms of addressing an ever-increasing burden of cognitive and mental health disorders that we are experiencing not only here in the U.S., but also around the world. Today, Tommy shares science-backed strategies to help people future-proof their brains. We talk about the importance of diet and exercise in terms of brain health as well as the importance of stimulating and challenging our brains throughout our lifespans. Tommy has a bachelor's degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a Ph.D. in Physiology and Neuroscience from the University of Oslo. Show notes: [00:03:55 Dawn welcomes Tommy back for part two of his interview by asking him about his recent trip to the UK. [00:04:32] Dawn recaps where we left off with Tommy in part one of our interview, explaining that when we last spoke with Tommy about his book, The Stimulated Mind, we focused on dispelling myths about the adult brain, in particular the idea that the adult brain is fixed. [00:05:22] Ken asks Tommy about advice his father offered when Tommy got accepted into the University of Cambridge. [00:08:03] As a follow-up, Dawn asks if it's fair to say that when Tommy first started working with patients, what he learned in textbooks and classrooms didn't necessarily translate perfectly into the real world and that there is no one-size-fits-all fix. [00:11:54] Ken asks Tommy to expand on what he wrote in his book about the fact that while science can give us a framework for understanding the world, we are always only one experiment or one well-phrased question away from having to completely rethink everything. [00:16:44] Dawn launches into talking about what people can do to future-proof their brain, starting with diet. In the Nourish chapter of his book, Tommy seeks to help people see food as an opportunity for nourishment rather than a source of stress since there are so many conflicting messages about diet and healthy foods out there. Dawn asks Tommy if his opinion is that there is no one-size-fits-all diet? [00:22:21] Dawn explains that what we eat has a direct effect on our long-term health and dementia risk, and within the literature a common theme that emerges regarding eating for brain health is maximizing nutrients. Dawn asks Tommy to talk about what this looks like. [00:24:49] Dawn points out that people today are inundated with advice from health influencers in all directions. She asks Tommy to talk about his advice to tune out the noise and instead of chasing whatever supplement or super food that is currently in vogue, simply to focus on filling your diet with whole, nutrient dense foods. [00:29:43] Ken explains that nutrients are sometimes hard to get in the diet, with somewhere between 15 and 25 percent of people in the U.S. and Europe having inadequate intakes of most B vitamins and even higher deficits in iron, magnesium, calcium, and vitamins C and E, with nutrient deficiencies differing by sex. Women on average are lower in B12, iron, iodine, and calcium, while men are typically lower in magnesium, zinc, and various B vitamins. Ken asks Tommy to give an overview of what these nutrients do in the brain that makes them so critical to cognitive function. [00:35:51] Ken follows up on this discussion by moving on to the section in Tommy's book titled “To Supplement or Not to Supplement” where he discusses the evidence of the benefits of targeted supplementation to fill in the nutrient gaps that exist in the diet. Ken asks Tommy to talk about this more in depth and maybe give a framework by which people can think about adding or not adding key nutrients via supplementation. [00:41:21] Given the controversial reputation red meat has, Ken asks Tommy to weigh in on how he thinks people should think about red meat. [00:46:26] Fish as well, Dawn explains, has become controversial, due to microplastics and mercury concerns. However, given the positive effects on cognitive health that fish consumption has, Dawn asks Tommy to talk about the costs and benefits of increasing fish consumption. [00:50:30] Ken asks about the genetic basis for dementia and in particular Alzheimer's, particularly regarding the APOE genotypes and a recent paper that made the claim that homozygous APOE4/4 carriers were essentially guaranteed to develop ALzherimer's, a strong claim that Ken is skeptical of. [00:57:06] Ken switches gears to talk about brain energy consumption, noting that while the brain is only about 2% of total body mass, it consumes roughly 20% of total energy at rest. Ken mentions that we discussed this topic in episode 59 with Steven Cunnane and asks Tommy to touch on the importance of getting enough energy for the brain and the consequences of not. [01:01:43] Dawn mentions that time restricted eating and fasting have become quite popular in recent years, and is a topic we discussed in episodes 7, and 133 with Mark Mattson. Dawn asks Tommy what some key considerations are for fasting and time restricted eating. [01:04:52] Ken contrasts low energy availability with the prevalent issue in today's modern food environment of high energy availability, leading to epidemics of obesity and type 2 diabetes, both of which are associated with lower brain volume and are both also implicated in projections of higher dementia burdens in the coming decades. Ken asks Tommy to talk about this. [01:08:55] Dawn asks if Tommy has any practical recommendations on how people can assess whether they are fueling the needs of their brain properly. [01:10:38] Ken notes that brain health is tied closely to the extent to which we stimulate our brains, especially as we age, a topic which was discussed at length with Dr. Rudy Tanzi in episode 174. Ken goes on to ask Tommy to talk about the importance of stimulating our brains as we age. [01:13:38] Dawn notes that Tommy made the realization that the brain adapting to stimulus is very similar to how muscles adapt to resistance training after meeting Josh Turknet, a neuroscientist who loves the banjo as much as Tommy loves weight training. Dawn asks Tommy to talk about how his and Josh's respective hobbies have more in common than he originally thought. [01:16:11] Ken asks if this analogy between the brain and muscle extends to ‘muscle memory' or the phenomenon that people who were at one time more muscular are able to gain back that muscle mass more quickly than when they first trained. [01:19:11] Ken mentions that Josh Turknet, the author of the book Anyone Can Play Music, and our guest on episode 130, co-authored a paper with Tommy titled, “Demand coupling drives neurodegeneration, a model of age-related cognitive decline and dementia.” Ken asks Tommy to discuss this paper. [01:22:58] Dawn explains that Tommy writes in his book that exercise science and athletic coaching have given us a really good idea of how a specific stimulus effects performance. But when it comes to this kind of measurement tracking for cognitive function, it's less straightforward. Dawn asks Tommy to talk about this. [01:25:22] Ken mentions that there are lots of ways to stimulate the brain, with some being more potent than others, such as learning a language or an instrument. Ken asks Tommy what some other examples are of good cognitive exercises and learning endeavors that can help develop cognitive headroom as we age. [01:29:14] Ken asks Tommy about the fact that retirement is often the point in someone's life where their cognitive abilities are most at risk, and that delaying retirement, or retiring and choosing to reinvent oneself and engage in a new and challenging adventure can help prevent the cognitive risks associated with retirement. [01:32:32] Dawn notes that exercise is also incredibly important for brain health and asks Tommy to talk about his framework that people can use to think about movement and physical activity as a way to support brain health. [01:37:28] Ken asks Tommy about a study out of Norway that found that people who increased their fitness in their 50s and 60s decreased their subsequent risk of dementia. [01:39:52] Dawn asks Tommy to talk about the growing issue of social media causing people to lose their attention span. [01:44:03] Dawn asks Tommy how he sees AI affecting our brains today. [01:49:17] Ken notes that while most STEM-Talk guests who have written a book say that they would prefer to not repeat the experience, Tommy however, is already thinking about his next book. Ken asks if Tommy can share what this next book will be about. [01:51:26] Dawn asks Tommy about his wife Elizabeth, who was our guest on episode 71, and a researcher at the University of Washington. [01:52:52] Dawn wraps up asking Tommy if, since moving from North Carolina to Washington, if he and Elizabeth have had any luck finding good barbecue in Seattle. Links: Tommy Wood bio STEM-Talk episode 47 with Tommy Wood STEM-Talk episode 110 with Tommy Wood STEM-Talk episode 111 with Tommy Wood STEM-Talk episode 128 with Tommy Wood STEM-Talk episode 193 with Tommy Wood, part 1 Learn more about IHMC STEM-Talk homepage Ken Ford bio Ken Ford Wikipedia page Dawn Kernagis bio  

This podcast was created in sponsorship with Toyota. Find a vehicle that makes memorable moments happen, from the 2026 RAV4 and Sienna to the Highlander and Grand Highlander. Plan the trip, pack the trunk, gather your crew, and go places—together. Toyota: People are the destination.  “It should be possible to maintain stable cognitive function into your eighth and ninth decades. But we don't really internalize that. We expect decline, and because we expect decline, we're less likely to engage in those things.” Dr. Tommy Wood is a neuroscientist, Associate Professor at the University of Washington School of Medicine, and author of The Stimulated Mind. With degrees from Cambridge and Oxford, he has published more than 100 scientific papers and lectured worldwide on brain health, metabolism, and human performance. He also serves as a performance consultant to world-class athletes, including Olympians and Formula 1 drivers, and co-founded the British Society for Lifestyle Medicine. 00:00 - What we know about brain biomarkers 03:59 - Dementia risk is modifiable 06:29 - Why you should get your steps in 08:52 - The effect of exercise on the hippocampus 15:05 - Muscle is a brain organ 20:42 - Give your brain the fuel it needs 25:12 - Creatine & brain health 27:22 - The convenience crisis 29:54 - The importance of making mistakes 31:30 - How to stimulate your brain enough 33:31 - Social connection = medicine 35:45 - Tommy's dream study 38:12 - The optimization trap Referenced in the episode:  Buy Tommy's book here: https://a.co/d/0aUGHI9s  Find Tommy on his website: https://www.drtommywood.com/  The Pointer Study: https://jamanetwork.com/journals/jama/fullarticle/2837046 The Lancet Study: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(24)01296-0/abstract  London Cab Driver Study: https://www.pnas.org/doi/10.1073/pnas.070039597 We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Angela and special guest Dr Tommy Wood explore the surprising, evidence-backed link between leg power and brain longevity. They discuss how relative leg strength acts as a primary predictor of cognitive processing speed in older adults, driven by the release of exerkines like IGF-1 which protect the brain's white matter.  They also reveal that you don't need to be an elite athlete to reap these benefits; simply reaching the top 25% of your demographic can significantly slash your risk of dementia and cognitive decline. WHAT YOU WILL LEARN Relative leg power (strength in proportion to body size) is a critical predictor of how quickly the brain processes information as we age. Strength training triggers the release of hormones like IGF-1, which are essential for maintaining the structure and insulation of the brain's white matter, You don't need infinite strength to protect your brain; reaching the top 25% to 33% of your demographic provides the most significant protection against mortality and dementia. Achieving these health benefits is possible with a modest commitment, such as two 45-minute sessions per week focusing on full-body resistance training. VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what's actually happening in your body — and how to fix it.

Iron Radio: Popular Peptides in Strength Sports (Sermorelin, TB-500, PEG-MGF) + Show Updates On Iron Radio, hosts Dr. Lonnie Lowery and Dr. Mike T. Nelson (with Coach Phil Stevens joining later) discuss what an AI scan identified as popular peptides in strength sports, focusing on sermorelin, TB-500, and PEG-MGF. They review purported mechanisms and typical injection use, emphasize limited human data and anti-doping restrictions, and share anecdotes about mixed results—especially for sermorelin and tissue-healing peptides often paired with BPC-157—while raising questions about GH/IGF-1 testing, pituitary responsiveness with age, and product quality from research chemical sources versus compounding pharmacies.  They also touch on movement and brain health, mention Dr. Tommy Wood's book, note Iron Radio's updated distribution/feed changes and Mike's newsletter, and preview Phil's upcoming meet as he manages knee pain while preparing his 10-year-old son to attempt national-record lifts. 00:00 Welcome to Iron Radio 00:49 Hosts and intros 01:13 Kiteboarding and GoPro 02:05 Movement for brain health 03:11 Treadmill vs real running 03:43 AI peptides overview 05:02 Sermorelin GH booster 12:37 TB-500 tissue repair 19:33 Oral peptides and collagen 22:36 Show updates and promos 25:34 PEG-MGF muscle growth 28:27 Peptide Site Injections 28:51 Phil Joins Peptide Talk 29:31 Tesamorelin Fat Loss Hype 30:28 Standalone Results and Sleep 31:58 Legal Access and GH Tradeoffs 34:22 Pituitary Limits and Testing 36:30 Hormone Spikes vs Real Gains 39:15 Peptide Wild West Risks 41:04 Sourcing and FDA Crackdowns 42:36 Meet Prep and Youth Records 44:53 Wrap Up and Disclaimer Donate to the show via PayPal HERE.You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com Thank you!Phil, Jerrell, Mike T, and Lonnie

What if you had more control over your brain's future than you think? Dr. Tommy Wood, neuroscientist, Associate Professor of Pediatrics at the University of Washington, and head of science for motorsport at Hintsa Performance, joins Dr. Matt Kaeberlein to discuss his new book, The Stimulated Mind. From the science of neuroplasticity to the real drivers of dementia prevention, this episode is packed with evidence-based, actionable insight.Timestamps:0:00 — Introduction: Brain fog, burnout & why our brains feel under strain1:42 — Age-specific dementia incidence has been declining — why no one talks about it2:05 — Why Dr. Wood wrote The Stimulated Mind4:59 — Dr. Wood's background: Cambridge, Oxford, Oslo, and UW8:30 — How a PhD in neonatal brain injury led to elite athlete performance work11:20 — The Keto CTA Trial: ApoB, LDL, and plaque formation on a ketogenic diet15:50 — Can you still have metabolic dysfunction on a long-term keto diet?17:17 — What the keto trial actually found — and why the original results were retracted23:53 — Working with Formula One drivers: biomarkers, blood panels & performance29:51 — Magnesium: is everyone actually deficient?30:33 — The zinc-copper problem in athletes — and why B6 stacks up in their blood34:03 — Why elite athletes use fewer supplements than you'd expect35:19 — Sleep tracking with wearables: HRV, respiratory rate & what actually predicts performance39:53 — Why Dr. Wood wrote The Stimulated Mind (deeper dive)42:16 — Dementia: confluence of factors, individual trajectories & the Lancet projections44:23 — GLP-1s, metabolic disease & shifting dementia projections49:00 — The adult brain is NOT fixed: neuroplasticity across the lifespan52:44 — Is promoting neuroplasticity always beneficial? TMS and the "sledgehammer" problem57:02 — Exercise as a neuroplasticity tool: the 20–30 minute jog protocol58:26 — Arousal, the Yerkes-Dodson curve & how mistakes drive learning1:01:17 — Cold exposure, bright light & breathwork as arousal tools1:04:11 — Psilocybin and neuroplasticity: therapeutic promise vs. open questions1:06:39 — Can grief induce neuroplasticity? An unexpected connection1:08:03 — The 3S Model: Stimulus, Supply & Support for brain health1:15:26 — Education, cognitively stimulating jobs & making up for early deficits1:17:49 — The ACTIVE Study: the brain training game with 20-year dementia data1:23:31 — Video games, exercise & what's actually building cognitive reserve1:25:03 — Supply: why cardiovascular and metabolic health are critical for the brain1:26:29 — Key nutrients for brain health: omega-3s, B vitamins, vitamin D & iron1:27:14 — The Vitacog study: why omega-3 index and homocysteine must be optimized together1:29:59 — PDE5 inhibitors (Viagra/Cialis) and dementia risk — what the data says1:32:30 — Cognitive supplements: what actually has evidence (and what doesn't)1:35:41 — Rapamycin and cognitive function: cerebral blood flow & immune resilience1:38:43 — The best exercise for your brain: Zone 2, HIIT, resistance training & sport1:44:34 — Nutrition strategy for cognitive aging: whole foods, polyphenols & berries1:47:46 — Support: sleep, trophic factors & hormonal health1:48:31 — Testosterone, estrogen & menopause: what hormone therapy can and can't do for the brain1:52:21 — Air quality, chronic stress & environmental exposures as dementia risk factors1:54:19 — Chronic stress as "overtraining" for the brain

  The brain is the central driver of our thoughts, memories, relationships, and ability to love, and it's far more resilient than once believed. Neuroscientist Dr. Tommy Wood, author of the book, The Stimulated Mind, explains that while genetics can influence the risk of cognitive decline, nearly half of dementia cases may be preventable through lifestyle choices like physical activity, good nutrition, quality sleep, mental stimulation, and social connection. Everyday forgetfulness is usually due to stress, distraction, or lack of sleep—not early dementia—but it can serve as a signal to improve habits. Maintaining brain health requires balancing challenge and recovery: engaging in meaningful, mentally demanding activities while allowing time for rest. Ultimately, staying mentally sharp depends less on fate and more on consistently using and caring for the brain through purposeful, active living. Link to book: https://www.penguinrandomhouse.com/books/751292/the-stimulated-mind-by-dr-tommy-wood/ Follow Dr. Wood on social media:Website: https://www.drtommywood.com/Instagram: https://www.instagram.com/drtommywood/LinkedIn: https://www.linkedin.com/in/thomas-wood-35b685a8/Podcast: https://www.drtommywood.com/podcast

Are we destined for cognitive decline as we age, or do we have more control than we think?In this conversation, Dr. Bret Scher sits down with neuroscientist and researcher Dr. Tommy Wood to explore a powerful shift in how we think about brain health, aging, and dementia prevention.Dr. Wood challenges the common belief that cognitive decline is inevitable, highlighting how lifestyle, environment, and daily habits can meaningfully shape our brain's trajectory over time. He introduces his “3S Framework”—Stimulus, Supply, and Support—to explain how brain function is built, maintained, and optimized across the lifespan.In this interview, you'll learn:Why cognitive decline isn't inevitableHow mindset and engagement can influence brain agingThe role of metabolic health and energy supply in brain functionHow nutrition, sleep, exercise, and social connection interact to support the brainWhere ketogenic therapy and ketones may fit into brain health and cognitive declineHow to navigate modern challenges like technology, AI, and information overload from a brain health perspectiveDr. Wood also shares insights from his upcoming book, The Stimulated Mind, offering a practical framework to help individuals “future-proof” their brain and stay sharp in an ever-changing world.The key takeaway: brain health isn't about a single intervention. It's about consistently engaging, fueling, and supporting the brain in ways that promote resilience over time.

My guest is Dr Tommy Wood, who is Associate Professor of Neuroscience and Paediatrics at the University of Washington. He also heads research at the Food for the Brain Foundation and brain trains professional athletes including Olympians and Formula 1 racing drivers. With a Bachelor's degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in Physiology and Neuroscience from the University of Oslo, he has approached how to optimise and recover your brain - from all sides. He is also co-founder of the British Society for Lifestyle Medicine.   Here we talk about his new book 'The Stimulated Mind' - just out - and how to future proof your brain.     For more on brain health, visit my website and read my books Upgrade Your Brain and Alzheimer's Prevention is the Cure.     

Dr. Tommy Wood discusses evidence that stimulants can help people with ADHD but may worsen complex cognitive performance in non-ADHD users despite feeling more focused. He outlines an ideal brain-health day centered on consistent sleep opportunity, morning caffeine timed to protect sleep, nutrient-dense meals (protein, B vitamins, omega-3s, fiber, antioxidants), frequent movement to break up sedentary time, and structured exercise including cardio, resistance training, HIIT (notably Norwegian 4x4), and open-skill sports for added cognitive benefits. He emphasizes bright morning light and darkness at night for circadian strength, notes optic-flow/nature exposure as helpful but not required, and says electrolytes/salt needs are individual. The conversation covers cognitive decline and bioenergetics/mitochondria, critiques "type 3 diabetes" as oversimplified, reviews mixed evidence for ketones, and addresses supplements (omega-3s, vitamin D, saffron, creatine, polyphenols). Screens can help or harm depending on use and what they displace. Wood promotes his book, "The Stimulated Mind," out March 24.   Dr. Tommy Wood is a physician-scientist and brain health expert who helps people better understand how to improve cognition, protect memory, and reduce long-term dementia risk. With a focus on exercise, sleep, nutrition, and brain energetics, he explores the practical habits that support focus, processing speed, recovery, and healthy cognitive aging. Dr. Wood is known for translating complex neuroscience into clear, actionable advice, while challenging oversimplified ideas around stimulants, supplements, and modern brain optimization. Through his research, speaking, and new book The Stimulated Mind, Dr. Wood teaches people how to create the right conditions for better brain function across the lifespan. His work empowers listeners to think of brain health as something trainable—shaped by movement, sleep, learning, and the quality of the inputs we give our minds every day.   Books & Main Episode Resources The Stimulated Mind Official book page: https://www.drtommywood.com/stimulated-mind Publisher page: https://www.penguinrandomhouse.com/books/751292/the-stimulated-mind-by-dr-tommy-wood/   Dr. Tommy Wood Official website: https://www.drtommywood.com/ Instagram: https://www.instagram.com/drtommywood/   Podcasts, People & Platforms The Diary of a CEO Official show page: https://stevenbartlett.com/doac/ Joe Rogan Experience Official site: https://www.joerogan.com/ Spotify show page: https://open.spotify.com/show/4rOoJ6Egrf8K2IrywzwOMk   Dr. Rhonda Patrick / FoundMyFitness Official site: https://www.foundmyfitness.com/ About Dr. Rhonda Patrick: https://www.foundmyfitness.com/about-dr-rhonda-patrick   Medications & Prescription Drugs Mentioned Provigil (modafinil) DailyMed label: https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=e16c26ad-7bc2-d155-3a5d-da83ad6492c8 Vyvanse (lisdexamfetamine) DailyMed label: https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=704e4378-ca83-445c-8b45-3cfa51c1ecad Concerta (methylphenidate) Official prescribing info: https://www.jnjlabels.com/package-insert/product-monograph/prescribing-information/CONCERTA-pi.pdf Adderall DailyMed label: https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=f22635fe-821d-4cde-aa12-419f8b53db81 Adderall XR DailyMed label: https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=aff45863-ffe1-4d4f-8acf-c7081512a6c0 Aricept (donepezil) FDA label: https://www.accessdata.fda.gov/drugsatfda_docs/label/2018/020690s042,021720s014,022568s011lbl.pdf Hydration / Electrolytes LMNT Official site: https://drinklmnt.com/   Research, Labs & Studies Mentioned   COSMOS Trial Official site: https://cosmostrial.org/ ClinicalTrials.gov: https://clinicaltrials.gov/study/NCT03035201   Institute for Human and Machine Cognition (IHMC) Official site: https://www.ihmc.us/   Jonathan Little Lab (UBC) Faculty page: https://hes.ok.ubc.ca/about/contact/jonathan-little/ Lab site: https://emil.ok.ubc.ca/   Show Notes 00:00 Stimulants Backfire 00:56 Plan Sleep First 02:33 Caffeine Timing 04:24 Brain Food Basics 05:12 Move All Day 06:00 Workouts That Help 07:26 Social Connection Matters 08:36 Sunlight Optic Flow Hydration 13:31 Exercise Types Compared 16:02 HIIT Lactate Brain Boost 18:18 Open Skill Sports 21:45 ADHD Meds Long Term 26:51 Which Med Is Best 27:59 Cognitive Decline Energy 28:27 Brain Energy Risk Factors 29:04 Stimulus Drives Brain Health 30:57 Type Three Diabetes Debate 33:42 Ketones and Cognition 37:13 Mitochondria and Decline 38:42 Omega Three Practical Dosing 41:45 Vitamin D and Dementia Risk 43:13 Saffron Hype Check 45:03 Creatine for the Brain 50:28 Polyphenols Diet vs Pills 52:41 Screens AI and Brain Use 55:31 Book Plug and Wrap Up   The Hart2Heart podcast is hosted by family physician Dr. Michael Hart, who is dedicated to cutting through the noise and uncovering the most effective strategies for optimizing health, longevity, and peak performance. This podcast dives deep into evidence-based approaches to hormone balance, peptides, sleep optimization, nutrition, psychedelics, supplements, exercise protocols, leveraging sunlight, and de-prescribing pharmaceuticals — using medications only when absolutely necessary. Beyond health science, we explore the intersection of public health and politics, exposing how policy decisions shape our health landscape and what actionable steps people can take to reclaim control over their well-being. Guests range from out-of-the-box thinking physicians such as Dr. Casey Means (author of "Good Energy") and Dr. Roger Sehult (Medcram lectures) to public health experts such as Dr. Jay Bhattacharya (Director of the National Institutes of Health (NIH) and Dr. Marty Mckary  (Commissioner of the Food and Drug Administration (FDA) and high-profile names such as  Zuby and Mark Sisson (Primal Blueprint and Primal Kitchen). If you're ready to take control of your health and performance, this podcast is for you.We cut through the jargon and deliver practical, no-BS advice that you can implement in your daily life, empowering you to make positive changes for your well-being.   Connect with Dr. Mike Hart Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart

Neuroscientist Dr. Tommy Wood breaks down the science of preventing cognitive decline and optimizing brain performance—drawing from his new book The Stimulated Mind to reveal what actually keeps your brain sharp for life.15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/46XTn8f - Get my FREE eBook now!Subscribe to The Genius Life on YouTube! - http://youtube.com/maxlugavereWatch my new documentary Little Empty Boxes - https://www.maxlugavere.com/filmThis episode is proudly sponsored by:Cozy Earth makes some of the most comfortable bedding and loungewear I've ever used—breathable, temperature-regulating, and genuinely luxurious. Head to cozyearth.com and use code GENIUS to get up to 20% off.Shopify makes it easy to accept payments, manage orders, and build relationships with customers (cha-ching!). Get everything you need to sell in person and online at http://shopify.com/genius and get a one-dollar-per-month trial period!

On this month's episode of the WHOOP Podcast How To Series, WHOOP Global Head of Human Performance, Principal Scientist Dr. Kristen Holmes sits down with renowned neuroscientist and author of The Stimulated Mind Dr. Tommy Wood. Dr. Holmes and Dr. Wood share the key habits to “future-proof” your brain against dementia, ensuring you stay sharp throughout all stages of life. Dr. Wood highlights the importance of activating your brain, outside of the monotonous routine of daily life through exercise, learning a language or instrument, or picking up a new hobby. This episode will provide you with the key tools, habits, and knowledge to protect your brain health, avoid burnout, and add more life to your years. Be sure to grab a copy of Dr. Tommy Wood's new book The Stimulated Mind here.(01:01) Dr. Tommy Wood's Inspiration Behind Writing The Stimulated Mind(05:10) How The Brain Should Work and How To Test It(08:39) WHOOP Podcast Rapid Fire Questions(10:39) What Learning Does For Your Brain(15:07) Is Your Job Impacting Brain Health?(19:59) Perceptions of Threat and Challenge and Recovering From Each(27:42) What Are The Signals of Mental Burnout? (32:05) Optimizing Cognitive Bandwidth and Avoiding Distraction(41:00) The Hierarchy of Movement(53:13) Connection Between Socialization and Brain Health(56:02) The Brain Health Dashboard: Essential Habits For Everyday LifeFollow Dr. Tommy WoodInstagramWebsiteSupport the showFollow WHOOP:Sign up for WHOOP Advanced LabsTrial WHOOP for Freewww.whoop.comInstagramTikTokYouTubeXFacebookLinkedInFollow Will Ahmed:InstagramXLinkedInFollow Kristen Holmes:InstagramLinkedInFollow Emily Capodilupo:LinkedIn 

One of the biggest myths about brain health is that decline is inevitable as we get older. That at some point our memory fades, our thinking slows down, and there's not much we can do about it.My guest today argues the opposite.Dr Tommy Wood is a neuroscientist, Professor at the University of Washington, and performance consultant to world-class athletes.He's published more than 100 scientific papers and has lectured all over the world on brain health, metabolism, physical activity and human performance.He's also the author of the brilliant new book The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age (Harmony, March 2026).It's a really practical conversation about small, everyday habits that can keep your mind

In this episode of Revolution Health Radio, Chris Kresser is joined by neuroscientist and physician Dr. Tommy Wood to explore how cognitive function can be preserved—and even enhanced—as we age. Dr. Wood challenges outdated ideas about inevitable cognitive decline and reframes dementia as a largely preventable, multifactorial condition. The conversation covers the historical roots of Alzheimer's disease, why “one-size-fits-all” drug approaches have failed, and how lifestyle, environment, and brain use interact to shape long-term brain health. Dr. Wood introduces his 3S model of brain health, explains why retirement may be a mismatch for brain biology, and breaks down the roles of exercise, nutrition, sleep, and cognitively demanding activities in building lifelong cognitive resilience. The post RHR: Preserving Cognitive Function As You Age, with Tommy Wood appeared first on Chris Kresser.

Up to 70% of dementia may be preventable, so why aren't more people talking about what actually drives cognitive decline? In this episode, I'm with Dr. Tommy Wood, neuroscientist and author of “The Stimulated Mind,” to explore the lifestyle levers that protect your brain across a lifetime. Learn how white matter hyperintensities develop and whether they can reverse, what MCTs and ketones actually do for a glucose-starved brain, and why social connection may be the most underrated variable in cognitive aging. What is the one change you could make today that would most protect your brain tomorrow?Want ad-free episodes? Subscribe to Forever Strong Insider: https://bit.ly/4u5VSReGet Dr. Tommy Wood's book, “The Stimulated Mind”: https://bit.ly/4bYIUxE Listen to "Better Brain Fitness" on all your favorite platforms!YouTube: https://bit.ly/4bGqxMN Spotify: https://bit.ly/4c0OGPj Apple Podcasts: https://bit.ly/3NL7toq

Dr. Tommy Wood is a neuroscientist, physician, associate professor at the University of Washington, and the author of “The Stimulated Mind.” I came into this one with a lot on my mind. My mother has Alzheimer's, and for two years I've been watching this disease dismantle someone I love. What Tommy gave me was something I didn't expect: not more cause for fear, but a genuine roadmap. Cognitive decline is not inevitable. The levers of change are already in our hands. This one is personal. I hope it lands that way for you, too. Show notes + MORE Watch on YouTube Newsletter Sign-Up Today's Sponsors: LMNT: Get a free LMNT Sample Pack with any purchase

Today we have Dr. Tommy Wood, a neuroscientist and frequent STEM-Talk guest who joins today on the eve of the publication of his first book, “The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age.” Tommy is an Associate Professor of Pediatrics and Neuroscience at the University of Washington, where his laboratory focuses on brain health across human lifespan. Tommy is a colleague and good friend who also is a Visiting Research Scientist here at IHMC. Today we talk to Tommy about his mission to dispel the myth that the brain is doomed to decline with age. His book, which publishes on March 24 but is available for pre-order on Amazon, offers science-backed strategies to enhance mental sharpness and prevent cognitive decline, including Alzheimer's disease. There was so much to unpack with Tommy about his book, that we decided to split his interview into two parts. Today we talk to Tommy about the history of neuroscience and how researchers go about studying the brain. We also have a conversation with Tommy about what is holding us back in terms of addressing an ever-increasing burden of cognitive and mental health disorders we are experiencing not only here in the U.S., but also around the world. In part two of Tommy' interview, which will air in a few weeks following today's episode, Tommy shares science-backed strategies to help people future-proof their brains. Tommy's lab at the University of Washington focuses on brain health across the lifespan. He conducts research that focuses on ways to treat a range of brain injuries, including babies born preterm and adults who experience brain trauma. He also investigates lifestyle factors that affect long-term cognitive function and increase the risk of dementia. Tommy has a bachelor's degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a Ph.D. in Physiology and Neuroscience from the University of Oslo. Show notes: [00:04:04] Dawn opens our interview congratulating Tommy on his new book, “The Stimulated Mind.” Dawn asks Tommy what inspired him to write his first book. [00:07:29] Since writing the book consumed more than 18 months of Tommy's life, Dawn asks Tommy if he thinks he'll write another one. [00:09:36] Dawn asks if it's fair to say that the overarching theme of “The Stimulated Mind” is that the conventional belief the adult brain is fixed and incapable of change is wrong. [00:17:35] Ken explains that Tommy opens his book with a story about a study on barn owls, where researchers outfitted a group of owls with prism goggles that altered the perceived position of objects in the owls' vision. While young owls were able to quickly adapt to the change in their vision and return to normal behavior and activities, adult owls, even after months of wearing the goggles, were unable to adapt and would miss mice that were directly under their beaks. However, the research group amended their study design and found something interesting. Ken asks Tommy to explain what they found when they amended their design. [00:22:40] Ken asks Tommy to share how a human study, which outfitted participants with goggles that flipped their vision upside down, demonstrated the adaptability of the adult brain. [00:25:32] Ken asks if these sorts of adaptations have been seen as beyond basic sensory modalities in higher cognitive functions. [00:31:25] Dawn zooms out in our discussion and asks Tommy, given the falsehood of our previous understanding of the adult brain as being fixed, what exactly do we know about the brain. [00:35:36] Dawn asks Tommy to talk about Santiago Ramón y Cajal, who is considered the first neuroscientist. [00:38:41] Dawn mentions chapter two of Tommy's book, “How do Neuroscientists Study the Brain,” in which Tommy explains the complexity of the brain, which is comprised of almost 100 billion neurons which compose nearly a quadrillion synapses. Given the complexity of the brain, Tommy notes in his book that even an organ as complex as the human brain is incapable of fully comprehending its own complexity. Dawn asks Tommy to talk about how he and his colleagues approach studying the brain. [00:43:30] Ken notes the parallels between attempting to understand the function of the brain based on an understanding of its individual components to the process of trying to understand how a piece of software works on a computer by systematically studying the computer's hardware. Ken goes on to start a discussion on the parallels between the brain as a self-referential system that is so complex it cannot even fully understand itself, to various paradoxes as well as Gödel's theorem, while noting that such comparisons are a false equivalency, and the brain is not a formal system in the sense of mathematical proofs. Still, Ken notes, the parallels are interesting. [00:47:07] Dawn asks Tommy about a humorous but insightful section in his book that illustrates the complexity of neurological research called “Can a Biologist Fix a Broken Radio.” Dawn asks Tommy to explain what this analogy is about. [00:52:18] Dawn notes that the modern belief that the adult brain is fixed stems from work done by Cajal in the late 1800s where he claimed that after development the adult brain was no longer capable of regeneration or plasticity. Dawn asks Tommy to touch more on this. [00:56:26] Ken explains that while people are likely familiar with neurons, as the basic building block of the nervous system, most people are less familiar with glial cells, which, until recently, were considered to play a minor role in the brain. However, Tommy in his book, argues that glial cells should be seen as just as important as neurons. Ken notes that within the neuroscience community there is a renewed interest in these cells. [01:02:35] Dawn shifts the conversation to ask about the importance of cardiovascular health in brain health. [01:06:35] Dawn explains that Tommy ends part one of his book by looking at what the brain is actually for, and to answer that question, he first explains that although the brain is capable of adaptation and change over a lifespan, it requires the right environment. To illustrate this, and the fact that dementia is not predetermined, Dawn asks Tommy about the indigenous Tsimané people of the Bolivian Amazon, who have some of the lowest rates of dementia in the world. [01:08:27] Ken asks Tommy if it's true that these people also have a lower prevalence of APOE 4/4 and 3/4 genotypes. [01:11:26] Dawn asks, since one of the aims of Tommy's book is to help people improve their cognitive function and reduce their risk for dementia, if he could give listeners a brief history of Alzheimer's disease. [01:17:07] Ken explains that general warnings that as we get better at treating various diseases and increasing lifespans, we will see an overwhelming number of people develop age-related dementia. Recent studies out of Europe, however, have shown the opposite trend, and that the likelihood of being diagnosed with dementia at the age of 70 is now lower than it was 20 years ago. [01:22:43] Ken and Dawn close out part one of our interview with Tommy by explaining that in part two we will focus our discussion with Tommy on ways people can stimulate neuroplasticity in their adult brains. Ken asks Tommy to close out by briefly discussing the recipe for changing and improving the adult brain. Links: Tommy Wood bio STEM-Talk episode 47 with Tommy Wood STEM-Talk episode 110 with Tommy Wood STEM-Talk episode 111 with Tommy Wood STEM-Talk episode 128 with Tommy Wood Learn more about IHMC STEM-Talk homepage Ken Ford bio Ken Ford Wikipedia page Dawn Kernagis bio  

Dr Tommy Wood is a leading authority on neurodegenerative disease, cognitive health and decline, and related lifestyle interventions. Tommy has a medical degree from the University of Oxford, and a PhD in physiology and neuroscience.I believe every guest and episode are excellent, but this episode and topic are off the charts for importance and valuable information. Everyone should care about their long term cognitive health and independence, and that of your loved ones.Tommy shares his expertise about:How we can decrease the long term risks of dementiaWhat's within and what's beyond your controlWhy our idea of retirement may be a terrible ideaIs there a better way to retireWhat is “headroom” and why does it matter for long term cognitive healthHow important is physical activity for reducing risk of cognitive decline and does the type or intensity matterDoes bodyweight matter for long term neurodegenerative decline riskWhat metabolic health factors and lifestyle diseases contribute to dementia riskIs there a sweet spot for overall energy consumption and cognitive healthWhat role can nutrition play in cognitive healthAre video games beneficial in cognitive decline preventionHow dancing may be potent for preventionAnd a ton moreIG: @drtommywoodCHAPTERS01:15 Video Games And Brain Health04:15 Cognitive Headroom Explained07:57 Gaming Context Matters09:59 Cognitive Reserve And Education12:24 Learning Beyond School15:19 Three S Brain Model20:17 Uncontrollable Risk Factors22:54 Genetics And APOE427:08 Family History And Lifestyle28:23 Exercise Type And Intensity29:03 Movement Minimums29:46 Walking Grows Hippocampus30:41 HIIT And Lactate32:37 Lifting For White Matter33:40 Dancing And Open Skills36:18 Falls Illness And Decline39:43 Retirement Brain Risk45:04 Weight And Metabolic Health46:35 GLP1s And Dementia49:22 Key Brain Nutrients52:17 Wrap Up And Book PlugSUPPORT THE SHOWIf this episode helped you think differently about long-term brain health, you can support the show by:• Subscribing and checking out more episodes• Sharing it on social media (tag me — I'll respond)• Sending it to someone you care aboutFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)https://justbitememeals.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select: ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Grippshttps://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-Day Trialhttps://www.trainheroic.com/liftfreeReply to the email you receive (or email trials@trainheroic.com) and let them know Andrew sent you

Neuroscientist Dr. Tommy Wood breaks down what it actually takes to keep your brain sharp as you age. Drawing from his new book The Stimulated Mind, Tommy makes the case that movement is non-negotiable for brain health — and that even small amounts make a meaningful difference. From walking and resistance training to dancing and pickleball, different types of exercise protect different parts of the brain in ways that compound over time. The bottom line? You don't need a perfect plan. You just need to start. Episode Overview: (0:00) Intro/Teaser (7:00) The Exercise Framework: From Snacks to Sprints (11:00) The Norwegian 4x4 Study (14:00) Lactate, BDNF & Why HIIT Is Good for Your Brain (15:00) Resistance Training, White Matter & Decision-Making Speed (17:00) Why Pickleball Beats the Recumbent Bike (24:00) Stress, Cortisol & Inflammation (31:00) Muscle as a Proxy for Brain Health (40:00) Nutrition for Brain Health (53:00) The Female Brain (1:09:00) Brain Training: Languages, Video Games & the Power of Failing (1:23:00) The After-Party with Dr. Stephanie Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep460 We couldn't do it without our sponsors: PIQUE - Designed to deeply hydrate, enhance skin elasticity & firmness and support sustained energy—exactly what we need during this stage of life. Start your daily ritual today with 20% off for life—plus a free gift to elevate your routine. Head to https://piquelife.com/drestima. COZY EARTH  - Cozy Earth helps you feel better by keeping your temperature perfect overnight to facilitate deep restorative sleep. Head to https://cozyearth.com and use my code BETTER for up to 20% off. KENETIK - You think carefully about how you fuel your body but are you fueling your brain? Learn more about Kenetik and try it for yourself by going to https://drinkkenetik.com/BETTER and use code BETTER for 15% off your purchase. HIGHER DOSE - If you're noticing thinning, shedding, or simply want to support scalp and hair health proactively, this is a powerful addition to your routine. Get 15% off the Red Light Hat at https://higherdose.com with code BETTER at checkout. MINI PAUSE - Join my weekly roundup of the BEST actionable steps for women 40+ who want to gain control of their hormones during perimenopause and menopause. Head over to https://drstephanieestima.com/newsletter/ to sign up now! ****************************P.S. When you're ready, here are two ways Dr. Stephanie can help you:Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you're in midlife and feeling mentally stretched with brain fog, poor sleep or constant stress, this episode will help you understand what's really happening. In this episode, I'm joined by neuroscientist Dr. Tommy Wood to explore how stress, hormones, recovery and lifestyle shape your brain after 40 and what actually makes a difference. This is a clear, practical conversation for women who want to protect their focus, memory and long-term brain health. WHAT YOU WILL LEARN • What a “healthy brain” actually means in real life • Why lack of control drives burnout • How high-demand jobs affect dementia risk differently depending on control • Why education and cognitive stimulation protect against decline • What really happens to the brain during perimenopause • The link between vasomotor symptoms, sleep and brain fog • How creatine supports brain energetics (and dosing guidelines) • Why leg strength predicts processing speed and dementia risk • How sleep clears metabolic waste from the brain • Why improving one habit can improve multiple brain pathways TIMESTAMPS: 00:00 Intro Stress, Burnout & Recovery: Why Your Brain Needs Rest to Adapt 01:22 What Defines a Healthy Brain? 03:10 The Demands on the Midlife Female Brain 08:00 Why Lack of Control (Not Just Stress) Increases Dementia Risk 10:34 Can You Improve Brain Function Later in Life? Neuroplasticity Explained 17:15 Decision Fatigue & Cognitive Load: The Hidden Brain Tax on Women 20:47 Brain Fog in Perimenopause: Hormones, Sleep & Cognitive Changes 27:34 Nutrient Deficiencies That Affect Brain Function (Iron, Vitamin D & B Vitamins) 28:55 Creatine for Brain Health: Memory, Depression & Cognitive Performance 37:19 Depression & Dementia Risk: What the Research Shows 39:53 Leg Strength & Brain Health: Why Lower Body Power Predicts Cognitive Function 46:32 Exercise After Poor Sleep: Why HIIT Can Restore Focus 50:19 The Glymphatic System: How Sleep Cleans the Brain 56:04 The “One Domino” Habit That Improves Brain Health VALUABLE RESOURCES • Take the BioSyncing Quiz to help you understand what's actually happening in your body — and how to fix it.

In this episode, Dr. Tommy Wood returns to Barbell Shrugged for part two of a deep conversation on brain health, cognitive decline, and the daily habits that shape long-term mental performance. Joined by Doug Larson, Travis Mash, and Dr. Mike Lane, Tommy unpacks why oral health matters far more than most people realize, explaining how gum disease, oral bacteria, and chronic inflammation may contribute not only to cardiovascular disease but also to dementia risk. The crew also digs into the importance of sensory input, from hearing and vision to social interaction, and how losing those inputs over time can quietly accelerate cognitive decline. The conversation then shifts into sleep, where Tommy breaks down what actually matters most for protecting the brain. Rather than obsessing over perfect sleep scores or chasing an arbitrary eight-hour target, he argues that the biggest levers are sleep opportunity, regularity, and avoiding behaviors that wreck sleep architecture. The group explores the different roles of REM and deep sleep, how sleep supports emotional processing, learning, and metabolic cleanup in the brain, and why wearables can be useful for trends without being trusted too literally. They also cover naps, alcohol, caffeine, common sleep aids, magnesium, chamomile, and why worrying too much about sleep can itself become part of the problem. Finally, the episode broadens into brain risk and brain resilience in the modern world. Tommy highlights major risk factors for cognitive decline including hearing loss, high blood pressure, diabetes, smoking, obesity, alcohol, air pollution, and toxic exposures like lead and other environmental contaminants. He also gives a nuanced take on technology, arguing that video games, digital tools, and even AI can be either brain-supportive or brain-eroding depending on how they are used. When technology expands your capabilities, it can sharpen cognition. When it replaces thinking entirely, it can weaken the very skills you are trying to preserve. This episode is a practical roadmap for anyone who wants to think more clearly, age better, and protect their brain with smarter everyday decisions. Links: Doug Larson on InstagramCoach Travis Mash on Instagram

Zone two has been sold to you as the gold standard for mitochondrial health, fat burning, and longevity. But what if it was built on culture, not science. In this episode, I sit down with Kristi Storoschuk, a PhD researcher whose work is challenging some of the biggest claims in the exercise world right now. We break down why zone two training lacks the scientific evidence everyone assumes it has, why higher intensity zones three and four are actually more potent for mitochondrial adaptation, and why the 80/20 training split from elite athletes was never designed for someone exercising four days a week. We also get into why fasting doesn't activate the same cellular pathways in humans as it does in rodents, why cortisol from exercise is not the same as chronic stress, the truth about fasted exercise for women, and what lactate actually tells us about our metabolic health. Kristi also shares her current research in collaboration with Dr. Andy Galpin and Dr. Tommy Wood on whether lactate threshold can serve as a non-invasive proxy for mitochondrial content. This conversation will completely change how you think about every cardio session you've ever done. Reduce your risk of Alzheimer's with my science-backed protocol for women 30+: https://go.neuroathletics.com.au/youtube-sales-page Subscribe to The Neuro Experience for evidence-based conversations at the intersection of brain science, longevity, and performance. _____ TOPICS DISCUSSED 00:00 Intro: Was Zone Two Built on Culture, Not Science? 03:19 The Three Exercise Intensity Domains (Not Five Zones) 08:00 Zone Two and Fat Burning: What the Research Actually Shows 12:00 Why Women Are Being Scared Away from Zone Three and Four 20:45 Fasting in Rodents vs. Humans: The Research That Changed Everything 24:00 Fasted Exercise and Cortisol: The Real Story for Women 29:00 What Lactate Actually Tells Us About Mitochondrial Health 37:00 VO2 Max, Mitochondria, and Longevity 43:30 Exercise as Your Daily Metabolic Reset 49:00 The Best Cardio Prescription for Healthspan 55:30 How a 73 Year Old Should Think About High Intensity 58:00 How to Know What Zone You're In Without a Monitor 01:02:00 Sex Differences in Exercise: What the Data Actually Says _______ Thank you to our sponsors Function health: https://www.functionhealth.com/louisanicola Timeline: http://timeline.com/NEURO Jones Road Beauty: https://www.jonesroadbeauty.com And Use code NEURO Lifeboost coffee : https://lifeboostcoffee.com/ and Use code NEURO for 10% off Just Thrive: https://justthrivehealth.com/NEURO _______ I'm Louisa Nicola - clinical neurophysiologist - 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_ Learn more about your ad choices. Visit megaphone.fm/adchoices

Register for a live Q&A with Dr. Tommy Wood on Wednesday, March 25th.Decreased glucose uptake in the brain is often considered a hallmark of Alzheimer's disease. But Dr. Tommy Wood asks whether part of that metabolic signature may reflect how little cognitive demand we place on the brain.He sits down with Dr. Dominic D'Agostino for a nuanced conversation on metabolic health and cognitive function.. Dr. Wood is a neuroscientist, neonatal brain injury researcher, and author of The Stimulated Mind.This episode follows the metabolic thread through every stage of brain health. Pre-diabetes and type 2 diabetes as predictors of cognitive decline. Neurovascular coupling as the reason heart disease risk factors double as brain disease risk factors. Lactate crossing the blood-brain barrier to drive BDNF production where it actually matters. Creatine as a brain energy distributor that most people still only associate with muscle. Dr. Wood lays out his Three S Model — Stimulus, Supply, Support — and makes the case that cognitive demand drives glucose uptake into the brain the same way muscular contraction drives it into skeletal muscle.Questions Answered in This Episode:Does the brain respond to energy demand the same way skeletal muscle does?What role does creatine play in brain energy distribution, and what do the clinical trials show?Can heavy resistance training produce the same brain-relevant lactate response as HIIT?How should exercise be dosed after a concussion or traumatic brain injury?Is cognitive decline in your 50s, 60s, and 70s actually inevitable, or is that a statistical artifact?Why are pre-diabetes and metabolic syndrome among the strongest predictors of dementia?The mechanistic throughline here is demand-driven metabolism. Dr. Wood makes the case that the same principles governing glucose uptake in skeletal muscle apply to the brain — and the conversation gets into what that means for how we interpret FDG-PET data, design lifestyle interventions, and think about neurodegeneration itself.Find more at DrTommyWood.comSpecial thanks to the sponsors of this episode:✅ Fatty15 – Get 15% off a 90-day Starter Kit with code METABOLICLINK here✅ Troscriptions – Get 10% off your first order with code METABOLICLINK here✅ Toups and Co – Get 15% off your first order with code METABOLIC here✅ ZocDoc - Find and instantly book a top-rated doctor hereIn every episode of The Metabolic Link, we'll uncover the very latest research on metabolic health and therapy. If you like this episode, please share it, subscribe, follow, and leave us a comment or review on whichever platform you use to tune in!You can find us on all your major podcast players here and full episodes are also up on our Metabolic Health Summit YouTube channel!Find us on social: Instagram Facebook YouTube LinkedIn Please keep in mind: The Metabolic Link does not provide medical or health advice, but rather general information that does not serve as a substitute for a licensed healthcare professional. Never delay in seeking medical advice from an appropriately licensed medical provider for any health condition that you may have.

View This Week's Show NotesStart Your 7-Day Trial to Mobility CoachJoin Our Free Weekly Newsletter: The AmbushWhat if the biggest predictor of dementia isn't your genes — but your metabolic health?In this episode, neuroscientist and performance coach Dr. Tommy Wood reveals why blood sugar regulation and blood pressure are more powerful predictors of Alzheimer's disease and cognitive decline than amyloid plaques or even genetics like ApoE4.For decades, Alzheimer's has been framed as either a genetic lottery or the inevitable buildup of amyloid in the brain. But emerging research shows that metabolic dysfunction, insulin resistance, and vascular health may play a far greater role in determining long-term brain outcomes.Instead of focusing on fear, this conversation delivers a practical blueprint for building cognitive reserve and “cognitive headroom” — the brain's ability to stay resilient, adaptable, and high-performing as you age.You'll learn why crossword puzzles aren't enough, how high-intensity exercise and resistance training stimulate brain-derived neurotrophic factors (BDNF), why lactate may act like “Miracle-Gro” for your neurons, and how to interpret early warning signs like subjective brain fog.What You'll Learn in This EpisodeWhy Alzheimer's isn't just about amyloid plaquesThe powerful link between blood sugar and cognitive declineHow genetics (like ApoE4) increase risk — but don't seal your fateWhat “cognitive headroom” means and how to build itWhy high-intensity exercise may act as Miracle-Gro for the brainThe surprising role of resistance training in brain healthWhat subjective brain fog might be telling youHow menopause affects cognition — and what's reversibleWhy boredom and focus matter more than we thinkThe kinds of skills you should keep practicing as you ageFor women navigating perimenopause and menopause, Dr. Wood explains what cognitive changes are hormonally driven, what's reversible, and how to protect long-term brain health.Whether your goal is preventing Alzheimer's disease, improving focus and processing speed, or becoming a cognitive “superager,” this episode provides evidence-based strategies to help you build a brain that is robust, metabolically healthy, and built to last.Key Highlights: (00:00) – Brain Health & Cognitive Longevity Intro(00:35) – Brain Evolution & Survival Mechanisms(02:53) – Diabetes & Alzheimer's Disease Link(07:31) – Genetic Risk & Dementia Family History(11:32) – Expanding Brain Capacity & Headroom(15:08) – Cognitive Reserve & Brain Resilience(19:55) – Preventing Age-Related Cognitive Decline(23:00) – Exercise Data for Brain Health(26:16) – Best Exercises for Cognitive Function(35:11) – Amyloid Plaques & Alzheimer's Pathology(38:00) – Amyloid-Targeting Drugs & Treatments(40:31) – Subjective Cognitive Decline Measures(45:04) – Testing & Measuring Brain Performance(49:58) – Menopause & Female Brain Health(56:10) – Aging Brain, Wisdom & Intelligence(1:05:00) – Cognitive Processing Speed & Aging(1:07:07) – Benefits of Boredom for the Brain(1:12:17) – Book Recommendations for Mental GrowthConnect with Dr. Tommy WoodWebsite | Substack | InstagramPre-Order The Stimulated Mind for tons of extra perks!Huge thanks to our sponsors, Momentous, Vitality, and LMNT.

Your brain is the most trainable organ in your body. So why aren't you training it?This week on Performance People, we sit down with Dr Tommy Wood, neuroscientist, researcher, and performance scientist who has worked at the highest levels of motorsport, including Formula 1 through HINSTA Performance. If you want to understand how the world's elite athletes keep their edge, this is the episode.Dr Tommy has just released his lates book, The Stimulated Mind, and the conversation does not disappoint. We're talking cognitive performance, dementia prevention, the neuroscience of elite sport, and why up to 70% of dementias could be preventable.We get into:* Why 45–70% of dementias are preventable, and what you can do about it right now* The truth about multitasking (spoiler: your brain literally cannot do it)* How F1 legends like Hamilton and Alonso use crystallised intelligence to outperform teammates half their age* What elite athletes understand about brain recovery that most people never will* Why AI could be quietly shrinking your cognitive capacity and how to push back* The Norwegian 4x4 protocol and why six months of HIIT can protect your hippocampus for five years* Social media, dopamine, and how to curate your feed like a high performer* The 3S Model, Stimulus, Supply, Support, your blueprint for a sharper brain at any ageDr Tommy Wood works with Formula 1 teams through HINSTA Performance, one of the world's leading high-performance health organisations. His insights bridge elite sport science and everyday brain health in a way that will change how you think about performance, literally.00:00 Introduction02:10 Is Dementia Really Preventable?05:50 Genetics vs Lifestyle — The APOE4 Reality10:23 Can the Brain Improve With Age?13:20 The Exercise Formula for Brain Performance18:21 Recovery, Sleep & Cognitive Overload20:32 Why the Brain Cannot Multitask23:41 Social Media, Dopamine & Attention Collapse27:47 AI, Creativity & The “Google Effect”45:34 GPS, Taxi Drivers & Spatial Intelligence48:29 What Elite Athletes Understand About the Brain55:58 The Owl Experiment & The 3S Model________________________________The Performance People podcast, in partnership with J.P. Morgan Private Bank, talks to high-performers in the world of sport and beyond, to bring defining moments, hard-earned insights and expert advice to everyday performance. New episodes every Tuesday. Hit subscribe and don't miss an episode.________________________________ainslie + ainslie NIGHT POWDER, winner of Best Sleep Supplement in the GQ Sleep Awards 2025.We love performance, which is why we've launched ainslie + ainslie – the first supplement brand to be developed inside elite sport. Now available for everyone. Find out more at www.ainslieainslie.com________________________________Connect with Performance PeopleHit subscribe today for the latest.

In this episode, I talk with Dr. Tommy Wood about how to protect and strengthen brain health across the lifespan—how overstimulation, chronic stress, and not giving your brain time to rest and recover undermines focus and productivity, and why restructuring your workday, prioritizing sleep, and building in real cognitive breaks can help you think more clearly and perform better. We discuss how the balance of stimulus, supply, and support shifts as we age, why retirement and prolonged illness can accelerate cognitive decline without ongoing challenge, and how physical activity, deep work, and continued learning help maintain function and even build “crystallized intelligence”—wisdom—later in life. We also get into genetic risk and why it’s largely a probability game where lifestyle can stack the deck in your favor; the powerful role of social connection and helping others in reducing dementia risk; how to use digital tools for real connection instead of passive consumption; and the cognitive effects of substances like nicotine, alcohol, cannabis, and stimulants. Dr. Tommy shares practical strategies—from structuring your day around focused work and restorative breaks to picking hobbies that challenge your brain—as well as simple ways to maintain cognitive function, extend the time you stay sharp, and lower the likelihood of decline over your life. TIMESTAMPS: Tommy Wood's new book explains the environmental impact on your brain health. [01:07] In adults over 40, dementia is the number one health concern. [07:21] Why haven't we done a better job of understanding the brain's neurological disease? [13:28] Studies have shown that an older adult learning a new language or musical instrument, experiences significant changes in the structure of the brain. [20:45] Failure is the primary driver of neuroplasticity. [21:35] If you do one of two activities such as attending lectures, writing, classes, volunteering, sports and such, you are best protected from dementia. [ 26:00] What are the three S's that are the key to long-term brain health and disease prevention? [29:08] Metabolic disease like high blood pressure is a significant risk factor for dementia. [35:13] People who are stressed usually don't give their brain time to recover. [36:03] Some people do have genetic influence and possibly have a higher risk that they can learn to work with. [38:33] It's estimated that 45 to 70 ish percent of dementias are preventable. [39:53] We can eliminate this accelerated decline that we are seeing around us by hitting the checkpoints like move, nourish, stimulate, connect and adapt. [47:06] The social connection is terribly important. [47:43] The areas of the brain that are most susceptible to decreases in function as we age, are the areas of the brain that are negatively impacted by being socially isolated. [51:27] What is the impact of the digital world that surrounds us? What about smoking and alcohol? [52:26] Marijuana use definitely has an effect on brain. [01:02:46] If someone only has a small amount of time to learn these things, what would be the tips you would give them? [01:07:34] LINKS: Brad Kearns.com BradNutrition.com - 20% OFF Your First Order! B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery B.rad Whey Protein Superfuel - The Best Protein on The Planet! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes Dr. Tommy Wood Instagram @drtommywood The Stimulated Mind: Future-proof your Brain Podcast with Wood: Metabolic Efficiency Podcast with Wood: Sensible Healthy Living Podcast with Wood: Beauty of Not Always Optimizing Nourish Balance Thrive Dr.TommyWood.com We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! See omnystudio.com/listener for privacy information.

In today's episode, we have the distinct pleasure of speaking with Dr. Tommy Wood, whose new book, The Stimulated Mind, will be available soon. We explore his concept of developing greater head space. That's not hat size, but rather our cognitive reserves as we head into older age. We talk about the kinds of brain training and brain resting that are most helpful for our brain health and function. Dr. Woods also talks about his work coaching elite athletes. He shares his insights about getting better results when we remember compassion, both with ourselves and with others. One fascinating item is we learn why an experiment that put glasses--eye glasses--on owls shows us the one missing ingredient that makes it difficult for aging brains to learn. And more importantly, how one specific simple change in attitude turned old owl brains into spring chickens, forgive the pun, able to learn as easily and as well as young owls. Join us for a fascinating discussion and a preview of Dr. Wood's forthcoming book, The Stimulated mind. Enjoy.Dawn Lemanne, MD Oregon Integrative OncologyLeave no stone unturned.Deborah Gordon, MDNorthwest Wellness and Memory CenterBuilding Healthy Brains

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Tommy Wood, PhD, is a neuroscientist and athletic performance coach. He is a host of the “Better Brain Fitness” podcast and author of “The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age,” which will be released March 24 and is available for preorder now.https://www.penguinrandomhouse.com/books/751292/the-stimulated-mind-by-dr-tommy-wood/www.thestimulatedmind.comwww.betterbrain.fitnesswww.drtommywood.com Perplexity: Download the app or ask Perplexity anything at https://pplx.ai/rogan. Make your sports picks with DraftKings Predictions, available in California, Florida, Texas and more. Download the DraftKings Predictions app today. Sign up using promo code ROGAN or at https://dkpred.sng.link/Ereb8/jbhu/dogs GUS III LLC d/b/a DraftKings Predictions is a CFTC-registered Introducing Broker and NFA member. Event contract trading involves substantial risk of loss and is not suitable for everyone. 1 per new customer. Opt-in req. 100% trade match. Max. $75 issued as non-withdrawable Predictions Dollars that expire in 1 year. Ends 2/15/26 11:59 PM ET. Market availability varies. Eligibility restrictions apply. Terms: https://predictions.draftkings.com/en/promos. Sponsored by DK. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Dr. Tommy Wood (@DrRagnar) is an associate professor of pediatrics and neuroscience at the University of Washington, where his research focuses on brain health across the lifespan. This includes therapies for brain injury in newborns, prevention and treatment of adult brain trauma, and the factors that contribute to long-term cognitive function and cognitive decline. He is the author of the forthcoming book The Stimulated Mind.This episode is brought to you by:Circle complete community platform for your community, events, and courses — all under your own brand: https://circle.so/tim ($1,000 off when you demo Circle Plus)Monarch track, budget, plan, and do more with your money: Monarch.com/Tim (50% off your first year at monarchmoney.com with code TIM)Eight Sleep Pod Cover 5 sleeping solution for dynamic cooling and heating: EightSleep.com/Tim (use code TIM to get $350 off your very own Pod 5 Ultra.)Cresset family office services for CEOs, founders, and entrepreneurs: CressetCapital.com/Tim*TIMESTAMPS:[00:00:00] Start[00:02:30] The cognition conversation commences.[00:03:11] Why human babies are chubby little brain-fuel tanks.[00:05:16] Brain injury in newborns: Cooling, caffeine, and coming home.[00:09:07] Adult concussion protocol: Fever management, ketones, and why you shouldn't chug Powerade.[00:18:59] Washington's 2nd Strongest Man talks omega-3s, methylation, and why your brain needs the whole orchestra.[00:29:34] Auguste Deter, Alzheimer's mystery patient, and the 45-70% dementia prevention sweet spot.[00:39:22] From CGM monitoring to the “use it or lose it” glucose paradox.[00:55:54] VO2 max training as cardio insurance against dementia.[01:01:32] Jiu-jitsu, sleds, and the Norwegian torture method (4×4 intervals).[01:03:37] Lactate training: Forget the finger prick, embrace the misery.[01:06:40] Announcing The Stimulated Mind: Tommy's brain-saving book.[01:07:35] Foundation supplements: Omega-3s, B vitamins, vitamin D, iron, and magnesium.[01:08:58] Polyphenols, choline, and the case for eating more liver.[01:10:40] Creatine: Tommy's 10-gram cognitive stimulant ritual.[01:11:58] Cheap creatine temptation leads to lavatory lamentation.[01:14:16] Blood flow restriction training: High lactate, low load, maximum travel convenience.[01:21:45] Language learning, music, StarCraft, and why your brain needs to fail.[01:38:04] Sleep anxiety, air pollution, and gum disease: the overlooked dementia risk factors.[01:45:32] Air purifiers, CO2 levels, and sleep optimization hacks.[01:51:52] DORAs for sleep quality: when cognitive stimulation isn't enough.[01:54:55] The thesis behind The Stimulated Mind: Practical, referenced, and sustainable.[01:56:32] Kelly and Juliet Starrett's stamp of approval.[01:57:44] The beautiful compounding effect of fixing just one thing.[01:58:59] Who is Dr. Ragnar, and does he make housecalls to Valhalla?[02:01:06] Tommy's open invitation for complaints and scientific debates.[02:02:21] Parting thoughts.*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim's email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim's books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Changes to your body and brain are normal as you age. And while it may feel like it's out of your control, research shows that there are things you can do to help slow any decline in memory and lower your risk of developing Alzheimer's disease or other brain issues. Dr. Tommy Wood discusses how you can improve focus and cognition at any age. Dr. Wood is an assistant professor of Pediatrics and Neuroscience at the University of Washington and the author of the book, The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age.

In this episode of Barbell Shrugged, Doug Larson is joined by longtime co-host Travis Mash and new co-host Dr. Mike Lane for a return visit from one of the show's most popular guests, Dr. Tommy Wood. Tommy breaks down the core thesis of his new book, The Stimulated Mind (releasing March 24), which uses dementia prevention as the headline but is really about boosting cognition at every stage of life. The crew sets the tone early: brain health is not "old people stuff," it's performance, learning, and resilience, built daily through how you live and how you train. Tommy makes the case that "optimization" only works when it fits real life, and that the brain adapts like the body: sleep, nutrition, and exercise support it, but you still have to "train the brain" with demanding learning and skills. He outlines a practical learning dose-response, roughly 30–90 minutes of deep challenge per session, 2–3 times per week as a sweet spot for consolidation, while acknowledging the power of daily touchpoints for habit formation (Doug's Duolingo streak and the "don't break the chain" approach). From there, they go deep on exercise modalities and cognition: aerobic work and interval training improving hippocampal function (memory), high-intensity work potentially driving brain benefits through lactate → local BDNF, and coordinative/open-skill sports (racket sports, dancing, martial arts) producing outsized brain returns for the same physical strain. The conversation closes with a fast but important run through risk, genetics, and lifestyle: Tommy explains ApoE4 as a risk multiplier that's highly environment-dependent, amplifying bad inputs (inflammation, poor metabolic health) but also amplifying the benefits of doing the basics well. They hit the big nutrition levers for cognition; omega-3s, key B vitamins (methylation), vitamin D, iron, plus polyphenol-rich foods (berries, cocoa, coffee/tea), and squash the common "red wine" rationalization by emphasizing net outcomes (sleep and brain volume matter). Finally, Tommy emphasizes the under-rated keystone: social connection and pro-social behavior, arguing that the Mediterranean "diet" is really a Mediterranean lifestyle, and that isolation can erase many of the benefits of even a perfect nutrition plan. Links: Doug Larson on InstagramCoach Travis Mash on Instagram  

In this episode, Dr. Tommy Woods, a neuroscientist and performance coach, shares the best practices you should follow if you want to achieve optimal brain health. He also details how how these practices are tied into your overall health. Dr. Wood introduces his 3S Model, “Stimulus, Supply, and Support,” a simple and practical way to think about how the brain adapts, performs, and stays resilient over time. You'll learn why how you use your brain is the primary driver of brain function, how cardiovascular and metabolic health influence cognition, and why sleep is where the real adaptation happens. You'll also hear powerful coaching insights on handling stress (including why you can't think yourself out of stress), practical tools to downshift when you're under pressure, and the science-backed truth that the adult brain can learn “new tricks”. And you'll also learn why mistakes (and the grace to forgive yourself and others when they occur) are so necessary for continued growth. YOU WILL LEARN: How the “Stimulus–Supply–Support” framework make “brain optimization” doable without the overwhelm. You can't “outthink” yourself out of being stressed, but you can learn effective ways to manage it. Why mistakes should be reframed as necessary and critical components to growth. MENTIONED IN THIS EPISODE: The Stimulated Mind, by Dr. Tommy Wood Behave, by Robert Sapolsky The Neuroscience of You, by Chantelle Pratt NOTEWORTHY QUOTES FROM THIS EPISODE: “The 3S are stimulus, support and supply. In terms of brain function, stimulus is the most important.” — Dr. Tommy Wood “The most important thing somebody should do for their brain health is the thing that they will actually do and do it consistently.” — Dr. Tommy Wood “You don't get stronger in the gym — you get stronger when you recover. And the brain is exactly the same.” — Dr. Tommy Wood “One of the best ways to buffer stress and build our stress capacity is exercise.” — Dr. Tommy Wood “You don't know all the amazing things that can happen if you just go out into the world and you're nice to other people.” — Dr. Tommy Wood Hosted on Acast. See acast.com/privacy for more information.

Hi guys, welcome back to Hurt to Healing. Today I'm joined by Dr Tommy Wood - neuroscientist, researcher and performance consultant based in Washington DC - and this conversation genuinely blew my mind.We talk about the real pillars of wellbeing - food, movement, sleep and connection - and why “more, more, more” isn't always better. Tommy explains allostatic load (the total stress your body is carrying), why sleep tracking can sometimes increase anxiety, and how small, realistic habits - like habit stacking and planning for obstacles - can make the biggest difference.Thank you to Bare Biology for sponsoring this episode.Bare Biology is an independent, women-powered business creating high-quality supplements designed to support well-lived lives. They're offering listeners 20% off with the code PANDORA20.Visit barebiology.com and use the code PANDORA20 at checkout. You won't regret it!Find Tommy:Website: https://www.drtommywood.com/Instagram: @drtommywoodListen to his podcast: https://www.drtommywood.com/podcastStay Connected with Hurt to Healing:Instagram: instagram.com/hurttohealingpodTikTok: tiktok.com/@hurttohealingpodLinkedIn: linkedin.com/company/hurt-to-healingSubstack: substack.com/@hurttohealingWebsite: hurttohealing.co.uk Hosted on Acast. See acast.com/privacy for more information.

Watch the FULL podcast here: https://youtu.be/QeNdkCVYquUAre women at higher risk of Alzheimer's, and can life roles influence dementia risk? This clip explores why two-thirds of Alzheimer's cases are in women, how vascular dementia differs, and how age-specific dementia risk has fallen over recent decades. We discuss factors like improved nutrition, better heart health care, and environmental complexity, jobs, education, and social engagement, linked to maintaining cognition into our 80s. A long-running study found lower environmental complexity, common among midcentury housewives, tracked with greater decline. We also touch on the importance of keeping the mind stimulated.***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***The Great British Veg OutHow to support your gut, energy, and hormones by eating more — not less.

Watch the FULL podcast here: https://youtu.be/QeNdkCVYquUCan nutrition and supplements meaningfully lower dementia risk or mainly boost day-to-day focus? They matter within a broader Three S model that links stimulus, supply, and support for brain adaptation. This clip explores why cognitive challenge is the primary stimulus, how supply depends on blood flow, oxygen, and fuel, and how support includes sleep and less chronic stress. We discuss omega-3s, B vitamins, choline, vitamin D, magnesium, zinc, iron, and hydration, the heart-brain connection, and vascular dementia overlap, plus associations showing compounded risk from low D, poor omega-3 and B status, anemia, and homocysteine. ***This episode is sponsored by: NOWATCH: Health tracking reimaginedKnow your body, trust yourself.15% off with code LWBW15 at nowatch.com***The Great British Veg OutHow to support your gut, energy, and hormones by eating more — not less.

What if 70% of cognitive decline is optional — and you've been told the wrong story about aging? In this episode, I sit down with Dr. Tommy Wood — neuroscientist, performance researcher, and author of The Stimulated Mind — to dismantle the myth that brain decline is inevitable. Dr. Wood reveals why most people are treating their brains like trucks when they should be treating them like Formula One cars — and how that mindset shift changes everything. We unpack the truth about cognitive function: it doesn't have to decline. Studies show that for most people, brain performance can stay stable from your 50s into your 80s and beyond. But here's what no one is saying: the average decline we see is driven by a minority of people who experience severe deterioration — not the majority. That means the trajectory you're on is largely within your control. Dr. Wood breaks down his 3S Model for Brain Health — Stimulus, Supply, and Support — a framework that simplifies the overwhelming noise around brain optimization. We discuss why retirement accelerates cognitive decline by 40%, how resistance training protects white matter and executive function, why being unkind to yourself creates chronic inflammation that accelerates dementia risk, and the shocking role of allostatic load in brain aging. This conversation will change how you think about your brain. It's not about doing 40 things perfectly. It's about understanding the core mechanisms — and making strategic changes that shift the entire system in your favor. About the guest: Dr. Tommy Wood is a neuroscientist, performance researcher, and author of The Stimulated Mind. He holds a PhD in physiology and neuroscience from the University of Cambridge and an MD from the University of Oslo. Dr. Wood has worked with Formula One drivers, elite athletes, and high performers across industries to optimize brain health and cognitive longevity. His work focuses on translating cutting-edge neuroscience into actionable strategies for peak performance and dementia prevention. *** Reduce your risk of Alzheimer's with my science-backed protocol for women 30+: https://go.neuroathletics.com.au/brain-code-yt 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. *** I'm Louisa Nicola — clinical neurophysiologist — 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 Introduction: The Cognitive Decline Choice 00:08:38 The Supplement Myth: Why 500 Dollars a Month Wo Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I sit down with neuroscientist Dr. Tommy Wood to explore how brain health, focus, attention, and recovery directly affect cycling performance. We break down why most athletes are physically well-trained but mentally overworked, how constant stimulation and distraction lead to cognitive overtraining, and why your brain needs recovery just as much as your legs. We also discuss practical ways cyclists can train their brain, build focus, improve decision-making under fatigue, and protect attention in a world full of distractions. If you're training hard but still feel mentally flat or inconsistent on the bike, this conversation might explain why.We've just started to build something really cool. Want to be one of the first to join?

What really keeps the brain sharp as we age — and what quietly puts it at risk?In this episode of the Ageless Athlete Podcast, host Kush Khandelwal speaks with Dr. Tommy Wood, neuroscientist, physician, and strength athlete, about the science of cognitive reserve and why long-term brain health depends on challenge, learning, and effort — not comfort or flow.Flow states feel rewarding, but as Dr. Wood explains, they don't create the kind of stimulus the brain needs to adapt over decades. Instead, the brain thrives when it's pushed to learn new skills, navigate uncertainty, and stay engaged through physical movement, mental effort, and diversified identity.This conversation connects neuroscience, exercise science, and psychology in a practical, accessible way — especially for adults who care about aging well, staying mentally sharp, and maintaining performance into midlife and beyond.

In this episode of the Flex Diet Podcast, I sit down with my good friend Dr. Tommy Wood to dig into his upcoming book, The Stimulated Mind — a ridiculously practical guide to building a better brain.We get into all kinds of fun rabbit holes: how technology is changing fitness, why lactate (yes, the same stuff you curse during hard intervals) is actually rocket fuel for your brain, and why a solid dose of cardio is one of the most underrated cognitive enhancers out there.We also tackle resistance training, neuroplasticity as you age, and which sports and drills actually move the needle for cognition. And because it's Tommy, we even wander into the spicy territory of psychedelics and whether they may have a place in brain health.If you want real, actionable strategies to boost memory, focus, and long-term cognitive performance—without drowning in jargon—this episode is for you.Tune in and geek out with us.Sponsors:LMNT electrolyte drink mix: https://drinklmnt.com/Flex 4: Dr Tommy Wood's top 4 ways to improve your brain Preorder The Stimulated Mind: https://www.amazon.com/Stimulated-Mind-Future-Proof-Brain-Dementia/dp/0593797817/ref=sr_1_1Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:02:01 Dr. Tommy Wood's Background and Expertise03:15 The Stimulated Mind: Translating Neuroscience into Practical Tips04:01 Sponsors and Special Offers05:09 Interview with Dr. Tommy Wood Begins06:58 The Benefits of High-Intensity Exercise10:37 Lactate and BDNF: Brain Fertilizer17:16 The Potential of Lactate Supplements20:49 The Challenges of Translating Preclinical Science to Humans26:54 The Importance of the Hippocampus and Executive Function29:53 The Benefits of Resistance Training for Cognitive Health32:09 The Cognitive Benefits of Coordinative Training34:30 The Importance of Recreation and Social Interaction37:34 The Humbling Nature of Brazilian Jiu-Jitsu38:12 The Stimulated Mind: Brain Function and Exercise40:06 Neuroplasticity and Aging40:50 Embracing Discomfort for Brain Growth42:47 The Role of Dopamine in Learning45:14 Flow vs. Clutch States in Performance48:41 The Goat Drill: A Complex Motor Skill Exercise53:13 Expanding Cognitive Headroom58:00 Psychedelics and Brain Health01:03:26 Wrapping Up: Book Promotion and Final ThoughtsFlex Diet Podcast Episodes You May Enjoy: Episode 307: The Lost Episode on Body Composition Research with Dr. Tommy Wood and Dr. Ben HouseYouTube: https://youtu.be/ytbNiJ25kiQ Episode 178: Rebroadcast – Insulin and Glucose Myths & more with Dr Tommy WoodYouTube: https://youtu.be/N7LchLtBJr4Connect with Dr. Tommy Wood: Substack: https://substack.com/@betterbrainfitnessInstagram: https://www.instagram.com/drtommywoodWebsite: https://www.drtommywood.com/Get In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

Dr. Tommy Wood is a neuroscientist who has coached world class athletes in a dozen sports. He received his undergraduate degree in biochemistry from the University of Cambridge and his medical degree from the University of Oxford, and he also has his PhD in physiology and neuroscience. Tommy is currently a Research Assistant Professor of Pediatrics at the University of Washington, where his research interests include identifying modifiable factors that contribute to brain health and cognitive function across the lifespan and more.  Today on the show we discuss: The hidden daily habits that quietly accelerate cognitive decline, why metabolic health can determine how fast your brain ages, how to build a resilient mind through simple habits and skills, early signs that your brain health is declining too fast, how to shift your lifestyle to help prevent dementia, the things that move the needle most when it comes to keeping your mind sharp and much more. ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org.  SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices