If you’re in midlife and feeling mentally stretched with brain fog, poor sleep or constant stress, this episode will help you understand what’s really happening.

In this episode, I’m joined by neuroscientist Dr. Tommy Wood to explore how stress, hormones, recovery and lifestyle shape your brain after 40 and what actually makes a difference.

This is a clear, practical conversation for women who want to protect their focus, memory and long-term brain health.

WHAT YOU WILL LEARN

• What a “healthy brain” actually means in real life

• Why lack of control drives burnout

• How high-demand jobs affect dementia risk differently depending on control

• Why education and cognitive stimulation protect against decline

• What really happens to the brain during perimenopause

• The link between vasomotor symptoms, sleep and brain fog

• How creatine supports brain energetics (and dosing guidelines)

• Why leg strength predicts processing speed and dementia risk

• How sleep clears metabolic waste from the brain

• Why improving one habit can improve multiple brain pathways

TIMESTAMPS:

00:00 Intro Stress, Burnout & Recovery: Why Your Brain Needs Rest to Adapt

01:22 What Defines a Healthy Brain?

03:10 The Demands on the Midlife Female Brain

08:00 Why Lack of Control (Not Just Stress) Increases Dementia Risk

10:34 Can You Improve Brain Function Later in Life? Neuroplasticity Explained

17:15 Decision Fatigue & Cognitive Load: The Hidden Brain Tax on Women

20:47 Brain Fog in Perimenopause: Hormones, Sleep & Cognitive Changes

27:34 Nutrient Deficiencies That Affect Brain Function (Iron, Vitamin D & B Vitamins)

28:55 Creatine for Brain Health: Memory, Depression & Cognitive Performance

37:19 Depression & Dementia Risk: What the Research Shows

39:53 Leg Strength & Brain Health: Why Lower Body Power Predicts Cognitive Function

46:32 Exercise After Poor Sleep: Why HIIT Can Restore Focus

50:19 The Glymphatic System: How Sleep Cleans the Brain

56:04 The “One Domino” Habit That Improves Brain Health

VALUABLE RESOURCES

• Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it.

👉 https://biosyncing.scoreapp.com/

A BIG thank you to our sponsors who make the show possible:

• Stride - Find out your biological age and how your daily habits are influencing it with DNA, bloodwork and microbiome testing with a Stride One membership

👉 https://www.getstride.com/angela/ for 10% off

ABOUT THE GUEST

Tommy Wood, PhD, is a neuroscientist and athletic performance coach. He is a host of the “Better Brain Fitness” podcast and author of “The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age,” which will be released March 24 and is available for preorder now.

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

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

Podcast: https://www.betterbrain.fitness/

Book: https://www.drtommywood.com/stimulated-mind