#851: Dr. Tommy Wood — How to Future-Proof Your Brain from Dementia

Overview

This episode dives into actionable strategies for optimizing brain health and preventing cognitive decline, featuring Dr. Tommy Wood, an expert in neuroscience and pediatrics. Topics include brain injury recovery, dementia prevention, the role of lifestyle factors like sleep and exercise, and the science behind cognitive stimulation.

Notable Quotes

- Forty-five to seventy percent of dementia is preventable through lifestyle. — Dr. Tommy Wood, on the power of proactive health choices.

- If you don’t fail, nothing needs to change. — Dr. Tommy Wood, on the importance of error-driven learning for neuroplasticity.

- Sleep deprivation doesn’t affect accuracy, just speed. You’ll feel worse, but you’ll perform just fine. — Dr. Tommy Wood, on managing sleep anxiety.

🧠 Why Human Babies Are Born Fat

- Human babies are uniquely born with significant fat stores, which serve as a critical energy source for brain development.

- Key nutrients stored in this fat include DHA (an omega-3 fatty acid) and ketones, both essential for brain growth and recovery from injuries.

- Ketones are particularly important for brain structure and energy production, even in adults recovering from brain trauma.

🩺 Brain Injury Recovery: From Newborns to Adults

- Newborns: Cooling therapy (lowering body temperature to 33.5°C for 72 hours) significantly reduces death and disability in cases of hypoxic brain injury. Caffeine has also shown promise in improving cognitive outcomes in preterm infants.

- Adults: Post-concussion strategies include fever management, avoiding glucose spikes, and using supplements like creatine, omega-3s, and exogenous ketones. Early physical activity is crucial for recovery.

🥗 Nutrition for Cognitive Health

- Omega-3 fatty acids (DHA and EPA) are vital for brain structure, mitochondrial function, and reducing inflammation. Sources include fatty fish, supplements, and even organ meats like liver.

- B vitamins (B12, B6, folate) and choline (found in eggs and liver) are critical for methylation, which supports brain health and reduces dementia risk.

- Creatine supplementation (5-10g daily) enhances cognitive performance, particularly under sleep deprivation.

🏃‍♂️ Exercise and Brain Health

- High-intensity interval training (e.g., the Norwegian 4x4 protocol) improves hippocampal structure and function, with benefits lasting years.

- Open-skill activities like dancing, martial arts, and team sports provide cognitive challenges that enhance brain plasticity.

- Blood flow restriction (BFR) training with resistance bands is an effective, portable option for maintaining muscle and brain health while traveling.

🎵 Cognitive Stimulation: Music, Language, and More

- Learning new skills like playing an instrument, dancing, or studying a language strengthens brain networks and delays cognitive decline.

- Activities that involve error detection and adaptation, such as improvisational dance or learning a new video game, are particularly effective for neuroplasticity.

- Listening to music attentively or engaging in musical theory also supports cognitive health.

🛌 Sleep and Environmental Factors

- Sleep is non-negotiable for brain health. Even small improvements in sleep duration (e.g., 30 extra minutes) can significantly reduce dementia risk.

- Air quality impacts cognitive health; using air purifiers can mitigate risks from pollution.

- Oral health is directly linked to brain health. Regular dental care and using Xylitol gum or mouthwash can reduce inflammation and bacterial risks associated with dementia.