Dr. Tommy Wood: Enhancing Brain Performance & Preventing Dementia

In this episode, my guest is Dr. Thomas Wood, a UK-trained M.D.
with a Ph.D. in physiology and neuroscience. He is a professor of
pediatrics and neuroscience at the University of Washington. We
discuss how both physical and mental challenges can enhance
cognitive function in the short and long term. We also examine the
crucial roles of nutrition, sleep, and other lifestyle factors in
supporting overall brain health. Additionally, we explore the
potential benefits of supplementation with creatine, caffeine, and
certain vitamins and their impact on mental performance or recovery
from traumatic brain injury (TBI). We explain the mechanisms by
which different types of exercise—resistance, aerobic, and
high-intensity training—positively affect brain health and
longevity. We also discuss various behavioral approaches to combat
brain fog and prevent age-related cognitive decline and
neurodegenerative diseases such as Alzheimer’s. This conversation
explores many practical steps anyone can take to improve brain
health, regardless of age or background. Read the full episode show
notes at performpodcast.com. Thank you to our sponsors AG1:
https://drinkag1.com/perform LMNT: https://drinklmnt.com/perform
Renaissance Periodization: https://rpstrength.com/perform
Momentous: https://livemomentous.com/huberman Timestamps 00:00:00
Tommy Wood 00:02:31 Cognitive Performance & Brain Health,
Structure & Function 00:08:12 Brain Function & Stimulus,
Brain Volume 00:12:13 Improve Cognitive Function, Skill Development
00:15:22 Sponsor: AG1 00:17:03 Skills, Near- vs Far-Transfer
00:20:13 Assess Short-Term Cognitive Health, Tool: Blood Test;
Nutritional Status 00:27:19 Long-Term Brain Health; Tool:
Cognitively-Demanding Tasks, Dance, Novelty 00:35:00
Task-Switching, Kids vs Adults 00:41:20 Sponsor: LMNT 00:42:42
Brain Training?, Virtual Reality 00:47:22 Nutrition, Processed
Foods; Supplementation, Creatine, Caffeine, Alpha-GPC 00:55:02
Supplements & Trade-Offs, Subjective Effects, Sleep 01:00:55
Brain Fog, Subjective Cognitive Decline 01:04:34 Three ‘S’ Model
& Cognitive Health, Brain Fog 01:10:47 Recap: Improve Cognitive
Function & Reduce Brain Fog; Hydration 01:13:33 Sponsor:
Renaissance Periodization 01:14:38 Vision Assessment, Tool: Vision
Training 01:21:54 Vitamin A, Antioxidants, Supplement Use 01:24:39
Creatine, Caffeine & Sleep Deficits; Methylation, Homocysteine,
B Vitamins 01:35:30 Cognitive Function & Creatine Benefits;
What is Methylation?, Epigenetics 01:39:50 Creatine &
Short-Term Energy, Lactate 01:45:45 Sponsor: Momentous 01:47:12
What is a Concussion?, Egg Analogy 01:51:26 Traumatic Brain Injury
(TBI), Lactate & Ketones 01:54:43 TBI, Inflammation, Metabolic
Changes, Mitochondria 02:00:40 Acute Treatment & TBIs; Testing
for TBI, Cognitive Tests, EEG Technology 02:08:58 Calcium
Supplementation?, Vitamin D, Magnesium 02:13:18 Dementia &
Late-Onset Alzheimer’s, Prevention? Reversal?, Tool: Modifiable
Risk Factors 02:19:08 Education & Peak Cognitive Function,
Dementia, Stimulating Job 02:25:59 Sensory Inputs & Dementia,
Tool: Being in Nature 02:28:44 Exercise & Dementia, Tool:
Resistance & High Intensity Training 02:35:50 Tool: Designing
Exercise Protocol for Brain Health 02:39:15 Muscle Strength,
Cognitive Function & Overall Brain Health, Mechanism 02:44:49
White Matter, Exercise, Energetic Processes 02:49:39 Alzheimer’s
Disease, Tau, Amyloids, Markers of Brain Aging 02:55:40 Recap;
Tommy’s Projects & Links 03:01:50 Zero-Cost Support, YouTube,
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