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

1466 snips

Jan 28, 2026

Dr. Tommy Wood, an associate professor in pediatrics and neuroscience who studies brain health across the lifespan. He covers newborn brain fuel and treatments for neonatal injury. He outlines acute concussion care and exercise-based recovery. He explores DHA, B vitamins, ketones, high-intensity and open-skill exercise, sleep, sensory health, supplements, and practical prevention strategies for dementia.

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Less Glucose = Brain 'Offline' Not Always 'Broken'

Reduced brain glucose uptake may reflect lower demand from inactive networks rather than an absolute supply failure.
Boosting cognitive and physical stimulation can restore metabolic demand and preserve function early on.

Mix Intensity And Open‑Skill Exercise

Do a mix: high‑intensity aerobic (lactate‑producing) sessions plus open‑skill, high‑coordination activities like dance or team sports.
Prioritize activities that produce lactate and require adaptation to maximize hippocampal and network benefits.

High‑Intensity Intervals Boost Hippocampus

Add 3×/week high‑intensity interval sessions (e.g., 4×4 min at 85–95% HRmax) for hippocampal growth if tolerated.
Short maximal sprints with long rests can also raise lactate and confer similar benefits.

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Dr. Tommy Wood (@DrRagnar) 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. He is the author of the forthcoming book The Stimulated Mind.

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TIMESTAMPS:

[00:00:00] Start
[00:02:30] The cognition conversation commences.
[00:03:11] Why human babies are chubby little brain-fuel tanks.
[00:05:16] Brain injury in newborns: Cooling, caffeine, and coming home.
[00:09:07] Adult concussion protocol: Fever management, ketones, and why you shouldn’t chug Powerade.
[00:18:59] Washington’s 2nd Strongest Man talks omega-3s, methylation, and why your brain needs the whole orchestra.
[00:29:34] Auguste Deter, Alzheimer’s mystery patient, and the 45-70% dementia prevention sweet spot.
[00:39:22] From CGM monitoring to the “use it or lose it” glucose paradox.
[00:55:54] VO2 max training as cardio insurance against dementia.
[01:01:32] Jiu-jitsu, sleds, and the Norwegian torture method (4×4 intervals).
[01:03:37] Lactate training: Forget the finger prick, embrace the misery.
[01:06:40] Announcing The Stimulated Mind: Tommy’s brain-saving book.
[01:07:35] Foundation supplements: Omega-3s, B vitamins, vitamin D, iron, and magnesium.
[01:08:58] Polyphenols, choline, and the case for eating more liver.
[01:10:40] Creatine: Tommy’s 10-gram cognitive stimulant ritual.
[01:11:58] Cheap creatine temptation leads to lavatory lamentation.
[01:14:16] Blood flow restriction training: High lactate, low load, maximum travel convenience.
[01:21:45] Language learning, music, StarCraft, and why your brain needs to fail.
[01:38:04] Sleep anxiety, air pollution, and gum disease: the overlooked dementia risk factors.
[01:45:32] Air purifiers, CO2 levels, and sleep optimization hacks.
[01:51:52] DORAs for sleep quality: when cognitive stimulation isn’t enough.
[01:54:55] The thesis behind The Stimulated Mind: Practical, referenced, and sustainable.
[01:56:32] Kelly and Juliet Starrett’s stamp of approval.
[01:57:44] The beautiful compounding effect of fixing just one thing.
[01:58:59] Who is Dr. Ragnar, and does he make housecalls to Valhalla?
[02:01:06] Tommy’s open invitation for complaints and scientific debates.
[02:02:21] Parting thoughts.

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