Muscles, Nutrition & Supplements to Temper Cognitive Decline with Dr. Tommy Wood
BETTER! Building bodies women can trust with Dr. Stephanie Estima
Metabolic Health Tracking and Mineral Supplementation
This chapter features two sponsors, 'levels' and 'BIM minerals', who discuss the benefits of tracking glucose and mineral supplementation for overall health and chronic health issues.
Dr. Tommy Wood is a Neuroscientist, Researcher, and Athletic Performance Consultant and in this episode, he and Dr. Stephanie explore the crucial links between muscle strength, nutrition, and brain health, addressing age-related decline and prevention.
Dr. Wood, a distinguished scholar with extensive expertise, also covers topics ranging from the impact of muscle on cognitive health to nutrition strategies for optimal aging. The episode also delves into systemic inflammation, omega-3s, and supplementation's role in reducing cardiovascular risks.
Discover the fascinating connection between language learning and a healthy brain, followed by a deep dive into Dr. Wood's specialization - head injuries. Gain valuable insights into injury mechanisms, metabolic demands, and effective strategies for acute and chronic stages of concussion.
Resources mentioned
Cod Liver Oil https://www.greenpasture.org/product/blue-ice-blend-liquid/
Podcast https://www.brainjo.academy/the-better-brain-fitness-podcast/
Citicoline (Cognizin) in the treatment of cognitive impairment https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695184/
Thorne Vitamins https://www.thorne.com
Connect with Dr. Tommy on
IG https://www.instagram.com/drtommywood/
Website https://www.drtommywood.com
Episode Overview
0:00:00 Intro teaser
0:01:16 Introduction to Dr. Tommy Wood
0:04:24 Sleep, Exercise, and Supplementation for Head Injury Recovery
0:07:10 Exercise and Cognitive Function: The Minimum Effective Dose
0:16:58 Importance of Muscle Quality and Evaluation
0:21:41 Strength Relative to Body Size Predicts Cognitive Function
0:26:27 Working on a Simple Predictor of Muscle Quality Based on Blood Tests
0:30:06 Understanding FFMI and Its Importance in Healthy Living
0:39:04 The Importance of Omega-3s and Brain Health
0:42:24 Debunking Myths About Omega-3s
0:48:22 Creatine Supplementation and Cognitive Function in Older Individuals
0:52:22 Complementary Roles of EPA and DHA in the Brain
0:55:46 The Importance of Eggs as a Primary Source of Choline
1:00:20 Age-Related Cognitive Decline and Lifestyle Factors
1:06:10 Stimulating the Brain for Optimal Cognitive Function
1:15:07 The Benefits of Coordination-Based Movements and Social Activities
1:18:17 Pushing Boundaries and the Importance of Failure for Learning
1:23:27 Defining a Concussion: Impact on Neuronal Function
1:27:17 The Traumatic Impact of an Accident
1:30:08 The Challenges of Concussion Research and Individual Variations
1:33:09 Exploring the Role of Sex Effects in Brain Injuries
1:35:46 Lack of Evidence for Cooling Caps and Devices in Concussion Treatment
1:39:32 Palm Cooling Not Effective for Brain Temperature Control
1:43:08 Ketone Bodies Show Promise, but More Research Needed
1:46:23 Importance of Sleep and Supplements for Concussion Recovery
We are grateful to our sponsors
Levels
Tracking your glucose can help you learn more about what you should and shouldn't be eating based on your own unique physiology. Right now Levels is offering my listeners an additional two free months off their annual membership. Just use the link https://levels.link/better
Beam
If you want to replenish your mineral stores and detox your body, don’t buy a cabinet full of supplements, just take BEAM Minerals humic and fulvic minerals every morning. Go to https://beamminerals.com/better for 20% off the entire store.
Apollo
After wearing the Apollo Neuro device during sleep consistently for two months, I found a marked improvement in my HRV overnight, suggesting my autonomic system is regulating itself more efficiently. To experience Apollo for yourself go to https://apolloneuro.com/better and use code BETTER at checkout to get $50 off.
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P.S. When you're ready, here are two ways Dr. Stephanie can help you:
Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.
Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.
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