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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Much Of Dementia Risk Is Potentially Preventable
- Tommy Wood says cognitive decline is not inevitable because a large share of dementias appear modifiable and preventable.
- He cites the 2024 Lancet Commission estimate that 45% are preventable, with some analyses suggesting the true number may exceed 70%.
Why Dementia Can Rise Even As Risk Falls
- Dementia burden can rise even while age-specific risk falls, because more people now live long enough to develop it.
- Tommy Wood says better heart disease treatment lowered risk at a given age, but obesity, diabetes, and hypertension still drive total cases upward.
The Three S Model For Brain Health
- Tommy Wood frames brain health as stimulus, supply, and support rather than a disconnected list of risk factors.
- Deep learning and social engagement provide stimulus; cardiovascular health and nutrients supply fuel; sleep, exercise, hormones, and avoiding alcohol or smoking support adaptation.
