cover of episode Dr. Tommy Wood: Enhancing Brain Performance & Preventing Dementia

Dr. Tommy Wood: Enhancing Brain Performance & Preventing Dementia

2025/2/12
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Tommy Wood: 我认为认知功能实际上是非常个人化的。这取决于你希望你的大脑做什么,以及你希望它在什么时候做。我认为,如果我们试图定义大脑健康,那么它就是一个能够完成这些事情的大脑。我发现认知功能传统上被认为是你在标准认知测试中的表现,例如智商测试。我们有标准化的测试,知道你和其他人相比得分如何,并认为我们了解大脑的哪些部分参与了这些功能。但标准化测试与日常功能相关性不完美,且无法测量所有认知功能。因此,脑部健康是指拥有一个能够完成你希望它做的事情的大脑。

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In this episode, my guest is Dr. Thomas Wood), a UK-trained M.D. with a Ph.D. in physiology and neuroscience. He is a professor of pediatrics and neuroscience at the University of Washington. We discuss how both physical and mental challenges can enhance cognitive function in the short and long term. We also examine the crucial roles of nutrition, sleep, and other lifestyle factors in supporting overall brain health.

Additionally, we explore the potential benefits of supplementation with creatine, caffeine, and certain vitamins and their impact on mental performance or recovery from traumatic brain injury (TBI). We explain the mechanisms by which different types of exercise—resistance, aerobic, and high-intensity training—positively affect brain health and longevity.

We also discuss various behavioral approaches to combat brain fog and prevent age-related cognitive decline and neurodegenerative diseases such as Alzheimer’s. This conversation explores many practical steps anyone can take to improve brain health, regardless of age or background.

Read the full episode show notes at performpodcast.com).

Thank you to our sponsors

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Timestamps

00:00:00 Tommy Wood

00:02:31 Cognitive Performance & Brain Health, Structure & Function

00:08:12 Brain Function & Stimulus, Brain Volume

00:12:13 Improve Cognitive Function, Skill Development

00:15:22 Sponsor: AG1

00:17:03 Skills, Near- vs Far-Transfer

00:20:13 Assess Short-Term Cognitive Health, Tool: Blood Test; Nutritional Status

00:27:19 Long-Term Brain Health; Tool: Cognitively-Demanding Tasks, Dance, Novelty

00:35:00 Task-Switching, Kids vs Adults

00:41:20 Sponsor: LMNT

00:42:42 Brain Training?, Virtual Reality

00:47:22 Nutrition, Processed Foods; Supplementation, Creatine, Caffeine, Alpha-GPC

00:55:02 Supplements & Trade-Offs, Subjective Effects, Sleep

01:00:55 Brain Fog, Subjective Cognitive Decline

01:04:34 Three ‘S’ Model & Cognitive Health, Brain Fog

01:10:47 Recap: Improve Cognitive Function & Reduce Brain Fog; Hydration

01:13:33 Sponsor: Renaissance Periodization

01:14:38 Vision Assessment, Tool: Vision Training

01:21:54 Vitamin A, Antioxidants, Supplement Use

01:24:39 Creatine, Caffeine & Sleep Deficits; Methylation, Homocysteine, B Vitamins

01:35:30 Cognitive Function & Creatine Benefits; What is Methylation?, Epigenetics

01:39:50 Creatine & Short-Term Energy, Lactate

01:45:45 Sponsor: Momentous

01:47:12 What is a Concussion?, Egg Analogy

01:51:26 Traumatic Brain Injury (TBI), Lactate & Ketones

01:54:43 TBI, Inflammation, Metabolic Changes, Mitochondria

02:00:40 Acute Treatment & TBIs; Testing for TBI, Cognitive Tests, EEG Technology

02:08:58 Calcium Supplementation?, Vitamin D, Magnesium

02:13:18 Dementia & Late-Onset Alzheimer’s, Prevention? Reversal?, Tool: Modifiable Risk Factors

02:19:08 Education & Peak Cognitive Function, Dementia, Stimulating Job

02:25:59 Sensory Inputs & Dementia, Tool: Being in Nature

02:28:44 Exercise & Dementia, Tool: Resistance & High Intensity Training

02:35:50 Tool: Designing Exercise Protocol for Brain Health

02:39:15 Muscle Strength, Cognitive Function & Overall Brain Health, Mechanism

02:44:49 White Matter, Exercise, Energetic Processes

02:49:39 Alzheimer’s Disease, Tau, Amyloids, Markers of Brain Aging

02:55:40 Recap; Tommy’s Projects & Links

03:01:50 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

Disclaimer & Disclosures)