Headroom, reserve and brain energy

I was really excited about getting Dr. Tommy Wood on the show. This topic is close to my heart with both my parents having Parkinsons disease, and my Mom passing away with it a couple of years ago. Not only is Dr. Tommy an authority on this topic, he communicates it extremely well, and is also at the University of Washington, which makes him a neighbor. 

Dr. Tommy Wood 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 newborn brain injury, prevention and treatment of adult brain trauma, and factors that contribute to long-term cognitive function and 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. Alongside his academic training, Tommy has worked as a performance consultant to elite athletes in multiple sports. He is also a Director and Treasurer of the British Society of Lifestyle Medicine, Head of Research for the dementia prevention charity Food for the Brain, and co-host of The Better Brain Fitness podcast.

IN THIS EPISODE YOU’LL LEARN:

=> If you want a sharper brain at 45, 55, 65… start doing THIS now=> (it’s not crossword puzzles).

=> The #1 mistake smart, high-achieving people make with “brain optimization.” Tommy explains why it backfires.

=> Are we actually “overstimulated”… or “under-stimulated” in the ways that matter? This distinction changes everything.

=> How important is reading for kids as well as for adults when it comes to preserving cognitive health (this WILL surprise you).

=> The simplest daily habit that protects cognition long-term—and why it works better than most supplements.

=> The reason strength training and cardio are a MUST to future proof your mind from decline and dementia. 

=> Why your attention feels wrecked lately (and what to do about it without going full monk mode).

=> The brain-health myth that keeps people stuck in fear—and the more useful way to think about cognitive decline risk.

=> Why doing novel, chaotic, unpredictable tasks is a cheat code in brain development (and some things you heard help with cognition, really don’t).

=> How to train your brain like you train your body: stimulus → recovery → adaptation (and what most people skip).

=> Tommy’s “minimum effective dose” framework for cognitive performance when life is busy and stressful.

=> What research says about our work and how it affects our brain development or decline (this will really make you think about your job!). 

=> Movement and cognition: what matters most—intensity, consistency, skill/coordination, or simply more steps?

=> Sleep isn’t just “rest.” We break down what’s really happening to memory, learning, and mood.

=> Food for focus: the biggest levers for stable energy and clear thinking (without extreme diets).

=> What peptides, if any, are helpful with brain health - hear what decades of research have shown.

LINKS & RESOURCES:

Dr. Tommy Wood Instagram: https://www.instagram.com/drtommywood/

Dr. Tommy Wood website: https://www.drtommywood.com/

Book: The Stimulated Mind - https://a.co/d/04ZeqwpO

Super Coach Mentorship https://lukahocevar.com/super-coach-mentorship/

Luka Hocevar YouTube Channel https://www.youtube.com/@Luka-Hocevar/videos