The Rich Roll Podcast Future-Proof Your Brain from Dementia & The Lifestyle Levers That Keep You Sharp with Neuroscientist Dr. Tommy Wood
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Mar 23, 2026 
Dr. Tommy Wood, neuroscientist, physician, and University of Washington professor, maps out how brain health can be shaped across life. He digs into dementia risk, neuroplasticity, exercise, food, sleep, and the hidden impact of stress. They also explore social media, learning through failure, aging, and why small lifestyle shifts may matter more than flashy hacks.
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Overeating Damages The Brain Through Metabolic Health
- Overeating harms the brain through metabolic syndrome rather than through calories alone.
- Tommy Wood links high waist size, triglycerides, blood sugar, and blood pressure to dementia risk, then warns guilt about imperfect meals can become its own harmful stressor.
Prioritize Sardines Blueberries And Key Nutrients
- Prioritize a few memorable brain foods and nutrients instead of chasing exotic hacks.
- Tommy Wood highlights sardines and blueberries, then says plant-based eaters should especially watch omega-3s, B vitamins via homocysteine, and adequate protein.
Expectation Changes Your Physiological Response
- Your belief about food and health behaviors can alter how your body responds to them.
- Tommy Wood cites Ellen Langer's study where diabetics drank the same milkshake, yet blood sugar rose more when they thought it was high sugar.
