{"id":12349,"date":"2026-01-31T21:10:23","date_gmt":"2026-02-01T01:10:23","guid":{"rendered":"https:\/\/parmaks.com\/Resources\/dr-tommy-wood-how-to-future-proof-your-brain-from-dementia-851\/"},"modified":"2026-01-31T21:10:23","modified_gmt":"2026-02-01T01:10:23","slug":"dr-tommy-wood-how-to-future-proof-your-brain-from-dementia-851","status":"publish","type":"post","link":"https:\/\/parmaks.com\/Resources\/dr-tommy-wood-how-to-future-proof-your-brain-from-dementia-851\/","title":{"rendered":"Dr. Tommy Wood \u2014 How to Future-Proof Your Brain from Dementia (#851)"},"content":{"rendered":"<p> <a href=\"https:\/\/hop.clickbank.net\/?affiliate=infohatch&amp;vendor=J1R2C\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10614 aligncenter\" src=\"http:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png\" alt=\"Profit Gen\" width=\"400\" height=\"217\" srcset=\"https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png 400w, https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px-300x163.png 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><br \/>\n<\/p>\n<div>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<p>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" title=\"How to Future-Proof Your Brain from Dementia \u2014 Dr. Tommy Wood\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/tTLLfUoOFLU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/span>\n<\/p>\n<\/figure>\n<p><strong>Dr. Tommy Wood<\/strong> (<a target=\"_blank\" href=\"https:\/\/www.instagram.com\/drtommywood\/\">@drtommywood<\/a>) 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. Tommy received an undergraduate 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.<\/p>\n<p>Alongside his academic work, Tommy is head scientist for Motorsport at Hintsa Performance, overseeing health and performance programs for multiple Formula 1 drivers. He also helped to found the British Society of Lifestyle Medicine, is head of research for the dementia prevention charity Food for the Brain, and serves as chief science officer for brain health coaching company BetterBrain. He has also trained and competed in multiple sports, coming in the top 20 in the world\u2019s first ever fully off-road ironman triathlon, and 2nd at Washington\u2019s Strongest Man in 2024.<\/p>\n<p>Tommy is co-host of the <a target=\"_blank\" href=\"https:\/\/www.brainjo.academy\/the-better-brain-fitness-podcast\/\"><em>Better Brain Fitness<\/em> podcast<\/a> and author of the forthcoming book <a target=\"_blank\" href=\"https:\/\/www.amazon.com\/Stimulated-Mind-Future-Proof-Brain-Dementia\/dp\/0593797817\/?tag=offsitoftimfe-20\"><strong><em>The Stimulated Mind<\/em><\/strong><\/a>.<\/p>\n<p>Please enjoy!<\/p>\n<p><strong>This episode is brought to you by:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/circle.so\/tim\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Circle<\/strong><\/a><strong> complete community platform for your community, events, and courses\u2014all under your own brand<\/strong><\/li>\n<li><a href=\"https:\/\/www.monarchmoney.com\/tim\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Monarch<\/strong><\/a><strong> for tracking, budgeting, planning, and doing more with your money<\/strong><\/li>\n<li><a href=\"https:\/\/www.eightsleep.com\/tim\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Eight Sleep Pod Cover 5<\/strong><\/a><strong>\u00a0sleeping solution for dynamic cooling and heating<\/strong><\/li>\n<li><a href=\"https:\/\/cressetcapital.com\/tim\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Cresset<\/strong><\/a><strong>\u00a0family office services for CEOs, founders, and entrepreneurs<\/strong><\/li>\n<\/ul>\n<div class=\"podcast-player\">\n<div class=\"podcast-player-inner-wrap\">\n<p>Dr. Tommy Wood \u2014 How to Future-Proof Your Brain from Dementia<\/p>\n<p><noscript><iframe src=\"https:\/\/www.art19.com\/shows\/58dacbdc-646e-4585-9914-19c3de11d1ba\/episodes\/8ecf87bf-3484-4fbe-b7a0-5035815a214f\/embed?type=micro\" style=\"width: 100%; height: 30px; border: 0 none;\" scrolling=\"no\"><\/iframe><\/noscript><\/div>\n<\/div>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h3 class=\"wp-block-heading\">Additional podcast platforms<\/h3>\n<p><strong>Listen to this episode on\u00a0<a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/851-dr-tommy-wood-how-to-future-proof-your-brain-from\/id863897795?i=1000747025866\" target=\"_blank\" rel=\"noreferrer noopener\">Apple Podcasts<\/a>,\u00a0<a href=\"https:\/\/open.spotify.com\/episode\/5yKQsSuxwwfVH8wZcoKW0X?si=RXbht4KGROyWGdxjGE8XtA\" target=\"_blank\" rel=\"noreferrer noopener\">Spotify<\/a>,\u00a0<a href=\"https:\/\/overcast.fm\/+AAKebu8z3Eg\" target=\"_blank\" rel=\"noreferrer noopener\">Overcast<\/a>,\u00a0<a href=\"https:\/\/podcastaddict.com\/podcast\/2031148#\" target=\"_blank\" rel=\"noreferrer noopener\">Podcast Addict<\/a>,\u00a0<a href=\"https:\/\/pca.st\/timferriss\" target=\"_blank\" rel=\"noreferrer noopener\">Pocket Casts<\/a>,\u00a0<a href=\"https:\/\/castbox.fm\/channel\/id1059468?country=us\" target=\"_blank\" rel=\"noreferrer noopener\">Castbox<\/a>,\u00a0<a target=\"_blank\" href=\"https:\/\/music.youtube.com\/playlist?list=PLuu6fDad2eJyWPm9dQfuorm2uuYHBZDCB\">YouTube Music<\/a>,\u00a0<a href=\"https:\/\/music.amazon.com\/podcasts\/9814f3cc-1dc5-4003-b816-44a8eb6bf666\/the-tim-ferriss-show\" target=\"_blank\" rel=\"noreferrer noopener\">Amazon Music<\/a>,\u00a0<a href=\"https:\/\/www.audible.com\/podcast\/The-Tim-Ferriss-Show\/B08K58QX5W\" target=\"_blank\" rel=\"noreferrer noopener\">Audible<\/a>, or on your favorite podcast platform.<\/strong><\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h3 class=\"wp-block-heading\">Transcripts<\/h3>\n<h3 class=\"wp-block-heading\">SELECTED LINKS FROM THE EPISODE<\/h3>\n<ul class=\"wp-block-list\">\n<li>Connect with <strong>Dr. Tommy Wood<\/strong>:<\/li>\n<\/ul>\n<p class=\"has-text-align-center\"><a href=\"https:\/\/www.drtommywood.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Website<\/a> | <a href=\"https:\/\/www.drtommywood.com\/podcast\" target=\"_blank\" rel=\"noreferrer noopener\">Better Brain Fitness Podcast<\/a> | <a href=\"https:\/\/www.instagram.com\/drtommywood\/\" target=\"_blank\" rel=\"noreferrer noopener\">Instagram<\/a> | <a href=\"https:\/\/x.com\/DrRagnar\" target=\"_blank\" rel=\"noreferrer noopener\">Twitter<\/a><\/p>\n<h3 class=\"wp-block-heading\">Books<\/h3>\n<h3 class=\"wp-block-heading\">Related Resources<\/h3>\n<h3 class=\"wp-block-heading\">Supplements<\/h3>\n<h3 class=\"wp-block-heading\">Oral Health Products<\/h3>\n<h3 class=\"wp-block-heading\">Air Purifiers<\/h3>\n<h3 class=\"wp-block-heading\">Sleep Products<\/h3>\n<h3 class=\"wp-block-heading\">Exercise Equipment<\/h3>\n<h3 class=\"wp-block-heading\">Games &amp; Apps<\/h3>\n<h3 class=\"wp-block-heading\">Movies &amp; TV Shows<\/h3>\n<h3 class=\"wp-block-heading\">People<\/h3>\n<h3 class=\"wp-block-heading\">Key Concepts<\/h3>\n<h3 class=\"wp-block-heading\">Key Studies Referenced<\/h3>\n<h3 class=\"wp-block-heading\">TIMESTAMPS<\/h3>\n<ul class=\"wp-block-list\">\n<li>[00:02:30] The cognition conversation commences.<\/li>\n<li>[00:03:11] Why human babies are chubby little brain-fuel tanks.<\/li>\n<li>[00:05:16] Brain injury in newborns: Cooling, caffeine, and coming home.<\/li>\n<li>[00:09:07] Adult concussion protocol: Fever management, ketones, and why you shouldn\u2019t chug Powerade.<\/li>\n<li>[00:18:59] Washington\u2019s 2nd Strongest Man talks omega-3s, methylation, and why your brain needs the whole orchestra.<\/li>\n<li>[00:29:34] Auguste Deter, Alzheimer\u2019s mystery patient, and the 45-70% dementia prevention sweet spot.<\/li>\n<li>[00:39:22] From CGM monitoring to the \u201cuse it or lose it\u201d glucose paradox.<\/li>\n<li>[00:55:54] Open-skill and navigational exercise + VO2 max training as insurance against dementia.<\/li>\n<li>[01:01:32] Jiu-jitsu, sleds, and the Norwegian torture method (4\u00d74 intervals).<\/li>\n<li>[01:03:37] Lactate training: Forget the finger prick, embrace the misery.<\/li>\n<li>[01:06:40] Announcing <em>The Stimulated Mind<\/em>: Tommy\u2019s brain-saving book.<\/li>\n<li>[01:07:35] Foundation supplements: Omega-3s, B vitamins, vitamin D, iron, and magnesium.<\/li>\n<li>[01:08:58] Polyphenols, choline, and the case for eating more liver.<\/li>\n<li>[01:10:40] Creatine: Tommy\u2019s 10-gram cognitive stimulant ritual.<\/li>\n<li>[01:11:58] Cheap creatine temptation leads to lavatory lamentation.<\/li>\n<li>[01:14:16] Blood flow restriction training: High lactate, low load, maximum travel convenience.<\/li>\n<li>[01:21:45] Language learning, music, StarCraft, and why your brain needs to fail.<\/li>\n<li>[01:38:04] Sleep anxiety, air pollution, and gum disease: the overlooked dementia risk factors.<\/li>\n<li>[01:45:32] Air purifiers, CO2 levels, and sleep optimization hacks.<\/li>\n<li>[01:51:52] DORAs for sleep quality: when cognitive stimulation isn\u2019t enough.<\/li>\n<li>[01:54:55] The thesis behind <em>The Stimulated Mind<\/em>: Practical, referenced, and sustainable.<\/li>\n<li>[01:56:32] Kelly and Juliet Starrett\u2019s stamp of approval.<\/li>\n<li>[01:57:44] The beautiful compounding effect of fixing just one thing.<\/li>\n<li>[01:58:59] Who is Dr. Ragnar, and does he make housecalls to Valhalla?<\/li>\n<li>[02:01:06] Tommy\u2019s open invitation for complaints and scientific debates.<\/li>\n<li>[02:02:21] Parting thoughts.<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">DR. TOMMY WOOD QUOTES FROM THE INTERVIEW<\/h3>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u201cIf you look at human babies compared to pretty much every other mammalian species, we are the only species that\u2019s born fat, even compared to other primates. And it\u2019s thought that the primary reason for this is that that fat is a repository for things that the brain needs in order to develop.\u201d<\/strong> \u2014\u00a0Dr. Tommy Wood<\/p>\n<\/blockquote>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u201cThere are actually some very nice studies that looked at brain activation and glucose uptake in response to cognitive stimulus in individuals with Alzheimer\u2019s disease. And what they see is that, yes, at baseline, there\u2019s less glucose being taken up into the brain of individuals with Alzheimer\u2019s disease, but if you stimulate that brain cognitively, it can take up glucose just fine so that you get into the range of a normal healthy brain in early Alzheimer\u2019s disease.\u201d<\/strong> \u2014\u00a0Dr. Tommy Wood<\/p>\n<\/blockquote>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u201cDance seems to have the highest sort of effect size [on mental health and risk of Alzheimer\u2019s] compared to other types of physical activity.\u201d<\/strong> \u2014\u00a0Dr. Tommy Wood<\/p>\n<\/blockquote>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u201cWhat it looks like is that those who grew up bilingual perform better on tasks requiring executive function\u2014so things like response inhibition, which is you kind of want to do something but you stop yourself just in time.\u201d<\/strong> \u2014\u00a0Dr. Tommy Wood<\/p>\n<\/blockquote>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u201cAs you increase in expertise in these different creative, complex arts, you see improved structure and discreteness of these really critical networks that are susceptible to aging as we get older. But the effect was similar in tango dancers versus those who are bilingual versus those who are artists versus video gamers. So there\u2019s some core effect of these complex multisensory stimuli that require us to gain significant expertise and skill in order to perform them that seem to have this broad effect.\u201d<\/strong> \u2014\u00a0Dr. Tommy Wood<\/p>\n<\/blockquote>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>\u201cHow do I just pick one thing? And actually, does picking just one thing help to support the overall function of the brain? And the answer is yes, it does. \u2026 If you focus on improving sleep, you\u2019re more sociable, you\u2019re more likely to engage in cognitively challenging tasks. Your blood sugar improves, your blood pressure improves, right? So just changing one area, suddenly the whole network shifts in your favor.\u201d<\/strong> \u2014\u00a0Dr. Tommy Wood<\/p>\n<\/blockquote>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<p><strong>Want to hear another episode about preventing Alzheimer\u2019s disease and optimizing for longevity?<\/strong> Listen to my conversation with <a href=\"https:\/\/tim.blog\/2021\/06\/08\/peter-attia-2\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dr. Peter Attia<\/strong><\/a>, in which we discussed longevity drugs, Alzheimer\u2019s disease prevention, the three most important levers to pull for health span, VO2 max optimization, blood testing protocols, <a href=\"https:\/\/tim.blog\/2021\/06\/08\/peter-attia-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">and much more<\/a>.<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<p><strong>This episode is brought to you by <\/strong><a href=\"http:\/\/eightsleep.com\/Tim\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Eight Sleep<\/strong><\/a><strong>. <\/strong>Temperature is one of the main causes of poor sleep, and heat is my personal nemesis. But a few years ago, I started using the Pod Cover, and it has transformed my sleep. <strong><a target=\"_blank\" href=\"http:\/\/eightsleep.com\/Tim\">Eight Sleep has launched their newest generation of the Pod: Pod 5 Ultra<\/a>.<\/strong> It cools, it heats, and now it elevates, automatically. With the best temperature performance to date, Pod 5 Ultra ensures you and your partner stay cool in the heat and cozy warm in the cold. <strong>And now, listeners of <em>The Tim Ferriss Show<\/em> can <a target=\"_blank\" href=\"http:\/\/eightsleep.com\/Tim\">get $350 off<\/a> of the Pod 5 Ultra for a limited time! <a target=\"_blank\" href=\"http:\/\/eightsleep.com\/Tim\">Click here to claim this deal and unlock your full potential through optimal sleep<\/a>.<\/strong><\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<p><strong>This episode is brought to you by <a target=\"_blank\" href=\"http:\/\/monarchmoney.com\/tim\">Monarch<\/a>! <\/strong>Traditional budgeting apps can help, but they don\u2019t compare to the complete financial command center you get with this episode\u2019s sponsor, <a target=\"_blank\" href=\"http:\/\/monarchmoney.com\/tim\">Monarch<\/a>. Monarch was named <em>The Wall Street Journal<\/em>\u2019s Best Budgeting App of 2025, and it\u2019s the top-recommended personal finance app by users and experts, with more than 30,000 5-star reviews. <strong>Get control of your overall finances with Monarch. <a target=\"_blank\" href=\"http:\/\/monarchmoney.com\/tim\">Use code TIM at monarchmoney.com\/Tim for half off your first year<\/a>.<\/strong><\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<p><strong>This episode is brought to you by <a target=\"_blank\" href=\"http:\/\/cressetcapital.com\/tim\">Cresset Family Office<\/a>!<\/strong> Cresset offers family office services for CEOs, founders, and entrepreneurs. They handle the complex financial planning, uncertain tax strategies, timely exit planning, bill pay and wires, and all the other parts of wealth management that would otherwise pull me away from doing what I love most: making things, mastering skills, and spending time with the people I care about.\u00a0 <strong>Schedule a call today at <a target=\"_blank\" href=\"http:\/\/cressetcapital.com\/tim\">cressetcapital.com\/Tim<\/a> to see how Cresset can help streamline your financial plans and grow your wealth. <br \/><\/strong><br \/><em>I\u2019m a client of Cresset. There are no material conflicts other than this paid testimonial. All investing involves risk, including loss of principal.<\/em><\/p>\n<\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><a href=\"https:\/\/hop.clickbank.net\/?affiliate=infohatch&amp;vendor=J1R2C\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10614 aligncenter\" src=\"http:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png\" alt=\"Profit Gen\" width=\"400\" height=\"217\" srcset=\"https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png 400w, https:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px-300x163.png 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><br \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dr. Tommy Wood (@drtommywood) is an associate professor of pediatrics and neuroscience at the University of Washington, where his research focuses on brain health across [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":12336,"comment_status":"","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-12349","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-growth"],"_links":{"self":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts\/12349","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/comments?post=12349"}],"version-history":[{"count":0,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts\/12349\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/media\/12336"}],"wp:attachment":[{"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/media?parent=12349"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/categories?post=12349"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/tags?post=12349"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}