#215 Brain Health From Morning to Night: Sleep, Exercise, Supplements, Screens, and ADHD Meds

Dr. Tommy Wood discusses evidence that stimulants can help people with ADHD but may worsen complex cognitive performance in non-ADHD users despite feeling more focused. He outlines an ideal brain-health day centered on consistent sleep opportunity, morning caffeine timed to protect sleep, nutrient-dense meals (protein, B vitamins, omega-3s, fiber, antioxidants), frequent movement to break up sedentary time, and structured exercise including cardio, resistance training, HIIT (notably Norwegian 4x4), and open-skill sports for added cognitive benefits. He emphasizes bright morning light and darkness at night for circadian strength, notes optic-flow/nature exposure as helpful but not required, and says electrolytes/salt needs are individual. The conversation covers cognitive decline and bioenergetics/mitochondria, critiques "type 3 diabetes" as oversimplified, reviews mixed evidence for ketones, and addresses supplements (omega-3s, vitamin D, saffron, creatine, polyphenols). Screens can help or harm depending on use and what they displace. Wood promotes his book, "The Stimulated Mind," out March 24.

Dr. Tommy Wood is a physician-scientist and brain health expert who helps people better understand how to improve cognition, protect memory, and reduce long-term dementia risk. With a focus on exercise, sleep, nutrition, and brain energetics, he explores the practical habits that support focus, processing speed, recovery, and healthy cognitive aging. Dr. Wood is known for translating complex neuroscience into clear, actionable advice, while challenging oversimplified ideas around stimulants, supplements, and modern brain optimization.

Through his research, speaking, and new book The Stimulated Mind, Dr. Wood teaches people how to create the right conditions for better brain function across the lifespan. His work empowers listeners to think of brain health as something trainable—shaped by movement, sleep, learning, and the quality of the inputs we give our minds every day.

Books & Main Episode Resources

The Stimulated Mind

Official book page: https://www.drtommywood.com/stimulated-mind

Publisher page: https://www.penguinrandomhouse.com/books/751292/the-stimulated-mind-by-dr-tommy-wood/

Dr. Tommy Wood

Official website: https://www.drtommywood.com/

Instagram: https://www.instagram.com/drtommywood/

Podcasts, People & Platforms

The Diary of a CEO

Official show page: https://stevenbartlett.com/doac/

Joe Rogan Experience

Official site: https://www.joerogan.com/

Spotify show page: https://open.spotify.com/show/4rOoJ6Egrf8K2IrywzwOMk

Dr. Rhonda Patrick / FoundMyFitness

Official site: https://www.foundmyfitness.com/

About Dr. Rhonda Patrick: https://www.foundmyfitness.com/about-dr-rhonda-patrick

Medications & Prescription Drugs Mentioned

Provigil (modafinil)

DailyMed label: https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=e16c26ad-7bc2-d155-3a5d-da83ad6492c8

Vyvanse (lisdexamfetamine)

DailyMed label: https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=704e4378-ca83-445c-8b45-3cfa51c1ecad

Concerta (methylphenidate)

Official prescribing info: https://www.jnjlabels.com/package-insert/product-monograph/prescribing-information/CONCERTA-pi.pdf

Adderall

DailyMed label: https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=f22635fe-821d-4cde-aa12-419f8b53db81

Adderall XR

DailyMed label: https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=aff45863-ffe1-4d4f-8acf-c7081512a6c0

Aricept (donepezil)

FDA label: https://www.accessdata.fda.gov/drugsatfda_docs/label/2018/020690s042,021720s014,022568s011lbl.pdf

Hydration / Electrolytes

LMNT

Official site: https://drinklmnt.com/

Research, Labs & Studies Mentioned

COSMOS Trial

Official site: https://cosmostrial.org/

ClinicalTrials.gov: https://clinicaltrials.gov/study/NCT03035201

Institute for Human and Machine Cognition (IHMC)

Official site: https://www.ihmc.us/

Jonathan Little Lab (UBC)

Faculty page: https://hes.ok.ubc.ca/about/contact/jonathan-little/

Lab site: https://emil.ok.ubc.ca/

Show Notes

00:00 Stimulants Backfire

00:56 Plan Sleep First

02:33 Caffeine Timing

04:24 Brain Food Basics

05:12 Move All Day

06:00 Workouts That Help

07:26 Social Connection Matters

08:36 Sunlight Optic Flow Hydration

13:31 Exercise Types Compared

16:02 HIIT Lactate Brain Boost

18:18 Open Skill Sports

21:45 ADHD Meds Long Term

26:51 Which Med Is Best

27:59 Cognitive Decline Energy

28:27 Brain Energy Risk Factors

29:04 Stimulus Drives Brain Health

30:57 Type Three Diabetes Debate

33:42 Ketones and Cognition

37:13 Mitochondria and Decline

38:42 Omega Three Practical Dosing

41:45 Vitamin D and Dementia Risk

43:13 Saffron Hype Check

45:03 Creatine for the Brain

50:28 Polyphenols Diet vs Pills

52:41 Screens AI and Brain Use

55:31 Book Plug and Wrap Up

The Hart2Heart podcast is hosted by family physician Dr. Michael Hart, who is dedicated to cutting through the noise and uncovering the most effective strategies for optimizing health, longevity, and peak performance.

This podcast dives deep into evidence-based approaches to hormone balance, peptides, sleep optimization, nutrition, psychedelics, supplements, exercise protocols, leveraging sunlight, and de-prescribing pharmaceuticals — using medications only when absolutely necessary.

Beyond health science, we explore the intersection of public health and politics, exposing how policy decisions shape our health landscape and what actionable steps people can take to reclaim control over their well-being.

Guests range from out-of-the-box thinking physicians such as Dr. Casey Means (author of "Good Energy") and Dr. Roger Sehult (Medcram lectures) to public health experts such as Dr. Jay Bhattacharya (Director of the National Institutes of Health (NIH) and Dr. Marty Mckary

(Commissioner of the Food and Drug Administration (FDA) and high-profile names such as

Zuby and Mark Sisson (Primal Blueprint and Primal Kitchen).

If you're ready to take control of your health and performance, this podcast is for you.We cut through the jargon and deliver practical, no-BS advice that you can implement in your daily life, empowering you to make positive changes for your well-being.

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