The Doctor's Kitchen Podcast #339 7 Habits a Neuroscientist Swears By to Keep Your Mind Sharp at Any Age | Dr Tommy Wood
29 snips
Mar 25, 2026 
Dr Tommy Wood, neuroscientist and UW professor studying brain health, metabolism and performance. He breaks brain care into three simple levers: mental stimulation with challenging skills, supplying key nutrients like omega‑3s and vitamin D, and supporting recovery through sleep, stress framing and targeted exercise. Short, practical habits to keep your mind sharper for longer.
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Test Or Supplement Omega-3s If You Skip Seafood
- Consider omega-3 testing or algal supplements if you rarely eat seafood; aim for an omega-3 index ≥6% and ideally >8% for lowest risk.
- Tommy Wood notes testing is costly and suggests a combined at-home DBS panel to check omega-3, HbA1c, vitamin D and homocysteine.
Avoid Vitamin D Deficiency Aim For At Least 75 nmol/L
- Keep vitamin D above deficiency thresholds and aim for ≥75 nmol/L; athletes may target 100–150 nmol/L.
- Tommy Wood flags greatest risk below 50 nmol/L and says higher levels may help performance though dementia evidence is strongest for avoiding deficiency.
Perception Of Stress Alters Biological Response
- How you interpret stress changes physiological responses: reframing stress as enhancing increases adaptive hormones like DHEA despite similar cortisol release.
- Tommy Wood cites Stanford research showing beliefs about stress predict downstream health and mortality differences.
