142. Dr. Tommy Wood: The Science of Brain Performance Optimization

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Feb 26, 2026

Dr. Tommy Wood, Associate Professor of Pediatrics and Neuroscience and performance scientist working with Formula One teams and dementia‑prevention groups. He explains the 3S model of Stimulus, Supply, and Support. Topics include how intense cognitive demand trains the brain, optimal learning cadence and focused work, sleep and nutrition for recovery, blood flow and blood pressure, and concussion prevention and nutrient support.

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ADVICE

Keep Energy Balanced To Protect Brain Reserve

Balance energy intake to avoid low availability or metabolic disease for optimal brain reserve.
Aim for nutrient-dense patterns (Mediterranean/MIND style), enough calories, and avoid extremes that impair cognition.

ADVICE

Cover Core Nutrients For Cognitive Longevity

Ensure key brain nutrients: vitamin D, omega‑3s, B vitamins (methylation), iron, magnesium, zinc, and polyphenols.
Use whole-food patterns (Mediterranean/MIND) or local equivalents to achieve these consistently.

INSIGHT

Diet Pattern Matters More Than One Superfood

The Mediterranean diet's protective effect comes from overall pattern rather than single superfoods.
Individual foods matter less than a nutrient-dense, less energy-dense eating pattern adapted to local foods.

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Most conversations about brain health focus on intelligence or genetics. True cognitive performance depends on how the brain is trained, supported, and allowed to recover across decades of life.

In this episode of Extend, we sit down with Dr. Tommy Wood, neuroscientist and performance expert working at the intersection of elite motorsport and clinical brain research, to uncover how the brain adapts under extreme cognitive demand and how those same principles apply to long term brain health. We break down the 3S model of Stimulus, Supply, and Support, why recovery matters as much as training, and how sleep, nutrition, and blood flow shape both performance and dementia risk.

We also explore how learning cadence, focused work, brain injury prevention, blood pressure control, and targeted nutrients influence cognitive resilience from early development through aging.

Dr. Tommy Wood is an Associate Professor of Pediatrics and Neuroscience at the University of Washington, where his research focuses on brain health across the lifespan, from newborn brain injury to adult trauma and cognitive decline. He also serves as Head Scientist for Motorsport at Hintsa Performance, Chief Science Officer at BetterBrain, Head of Research for the dementia prevention charity Food for the Brain, co host of the Better Brain Fitness podcast, and author of the forthcoming book The Stimulated Mind.

What We Discuss:

(00:00) Neurocognitive Demands of Formula One Drivers
(08:19) The 3S Model for Brain Performance and Longevity
(13:40) How Learning Cadence Builds Cognitive Reserve
(18:46) Why Multitasking Increases Cognitive Stress
(33:31) Sleep Opportunity, Regularity, and Brain Recovery
(39:50) Nutrition, Energy Balance, and Brain Fuel
(48:52) Blood Pressure as a Major Dementia Risk Factor
(52:03) Brain Injury, Concussion Recovery, and Long Term Risk
(59:11) Creatine, Omega 3s, and Nutrients for Brain Repair
(1:11:02) Brain Biomarkers and Limits of Early Testing

Thank You to Our Sponsors:

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Learn more about Dr. Shah:

Website: https://www.drshah.com/

Clinic: https://www.next-health.com/

Instagram:@darshanshahmd

Learn more about Dr. Tommy Wood:

Website: https://www.drtommywood.com/

Podcast: https://betterbrain.fitness/

Instagram: @drtommywood