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.
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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, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter