Podcast Summary: The Joe Rogan Experience #2450 – Tommy Wood

Date: February 6, 2026
Host: Joe Rogan
Guest: Dr. Tommy Wood, neurologist, researcher, and author of "The Stimulated Mind"

Overview

In this thought-provoking episode, Joe Rogan sits down with Dr. Tommy Wood to discuss ways to “future-proof” the brain against cognitive decline and dementia. The conversation dives into the neuroscience of aging, the roles of genetics and lifestyle in dementia risk, the critical importance of challenging the brain, the power of social and physical activity, and practical strategies for building and maintaining cognitive health. Dr. Wood also shares insights from his experience working with elite athletes—especially Formula One drivers—and previews key ideas from his new book, "The Stimulated Mind."

Key Discussion Points & Insights

1. The Genesis of "The Stimulated Mind" and Neuroprotection

• Why Write the Book?
  • Dr. Wood's work spans brain injuries in newborns, treating traumatic brain injuries, researching dementia, and coaching elite athletes (particularly Formula One drivers). He noticed unifying principles across these domains about what keeps the brain healthy, functional, and resilient.
  • "There are these core things that the brain seems to thrive on... and these are things that people can apply to themselves on a day to day basis.” (00:34, Tommy)

2. What Is Dementia, and How Much Is Preventable?

• Types and Causes
  • Dementia, including Alzheimer's and vascular dementia, is a disorder of severe cognitive decline to the point of losing independence.
  • Genetics plays a role (notably the ApoE4 gene), but so does the environment—lifestyle factors are a major contributing risk.
  • “The first two types, Alzheimer's and vascular dementia, are tied directly to lifestyle and the environment. Right now it's estimated that somewhere between 45 and maybe even 70 percent of dementias are preventable.” (01:40, Tommy)
• Genetics vs. Lifestyle
  • ApoE4 increases risk, but it's a "risk multiplier," not a guarantee.
  • Family history often reflects shared lifestyle as much as genes.
  • “Even if you do have an increased genetic risk, you can offset a large part of that through lifestyle and other environmental factors.” (04:38, Tommy)

3. The “Stimulated Mind” Concept

• Modern Paradox:
  • We’re "overstimulated and under-stimulated at the same time"—bombarded with trivial digital input but lacking meaningful mental challenges.
  • "We're overstimulated and under stimulated at the same time. We're getting a lot of input, but not doing any calculations... just inundated with nonsense.” (06:10, Joe)
• Neuroplasticity Requires Challenge:
  • Brains, like muscles, require challenge to grow and maintain function.
  • “If you want functions and networks in the brain to function, to perform well, you need to challenge them in order to enhance capacity." (06:21, Tommy)

4. The Role of Technology, AI, and Social Media

• Cognitive Outsourcing:
  • Relying on AI and search engines can atrophy the brain’s skills.
  • “There’s been some studies… it’s a decrease in cognitive function. You’re letting it think for you.” (08:55, Joe)
  • A balanced use acts as a tool, not a crutch: write and then get feedback from AI.
• Social Media:
  • Potential for connection, but also for isolation and negative social comparison.
  • The content you consume shapes your mental state and social skills.
  • “Social media makes us think that we will get that information whilst at the same time offering us the exact opposite, which is essentially isolation.” (12:11, Tommy)

5. Future-Proofing the Brain—What Actually Works?

• Cognitive “Headroom”
  • Building excess capacity (skills, memory, processing power) above daily needs creates a buffer against decline or injury.
  • Pursue challenging, often creative skills (arts, language, music, dance), as these build networks at risk during aging (14:03–17:14).
  • “Investing in really challenging tasks and skills builds that capacity so that we have access to it when we need it.” (16:43, Tommy)
• The Importance of Failure in Learning
  • The brain is a prediction machine, and learning is driven by making mistakes and correcting them—the core of neuroplasticity.
  • “The process of learning... is driven by failure essentially and making mistakes. That’s what diverts resources in the brain to say, ‘Hey, we need to close the gap between what we hoped would happen and what actually happened.’” (17:42, Tommy)

6. How Many Skills? Talent Stacking vs. Specialization

• Wide Range vs. Depth
  • There's value in trying many new things (talent stacking), but developing some expertise maximizes neuroplastic benefits.
  • “Pick one or two things that you're actually excited to continue getting better at for a long period of time.” (21:11, Tommy)

7. Physical Activity, ADHD, and Child Cognitive Health

• Exercise as Fundamental
  • Physical activity is a non-negotiable evolutionary requirement—sedentarism is “pro-aging.”
  • ADHD symptoms can be improved with more movement and less reliance on medication alone.
  • “All humans require significant amounts of physical activity just for their biology to work properly.” (33:06, Tommy)
• Systemic Challenges
  • For most people, behavior change regarding activity and diet is hard—but is also possible, especially with community and system support.

8. Social Systems and Behavioral Change

• Community & Education
  • Enhance public health by integrating movement and skill-building into education and by making resources like public gyms more accessible.
  • “Bring some of that [physical activity] back and it just becomes part of day to day life. And then you would also teach people the skills involved...” (42:39, Tommy)
• Technology’s Role
  • AI-powered personalized programs and online communities can provide motivation, structure, and accountability.

9. Insights from Formula One and Elite Performance

• Athlete Cognitive Health
  • With top drivers, main focus is on recovery, sleep, and travel adaptation due to constant time zone shifts and stress.
  • “Often we’re not focusing on the stimulus part... In Formula One, often it’s, how can we get these guys to recover better? How can we get these guys to sleep better?” (59:48, Tommy)
• Individualization Is Key
  • Each athlete’s optimal routine, supplementation, and mental strategies are unique and closely guarded.
• Supplements & Marginal Gains
  • Basics (hydration, sleep, targeted nutrition, some legal supplements) matter most. Advanced supplements are rarely used due to regulation and minimal proven effect.

10. Mental Strategies, Psychology, and Resilience

• Elite Mindsets
  • Champions are often distinguished by self-compassion, resilience, and process focus—rather than relentless self-criticism.
  • “Those who are most successful most often... have elements of self compassion.” (97:12, Tommy)
• Overcoming Setbacks
  • Letting go of mistakes and reframing stress as a resource is critical to sustained performance—whether in pool, MMA, or racing.
  • “The most resilient athletes are those that tend to be self compassionate... treating themselves as they would treat other people and acknowledging ‘we all make mistakes... but I can overcome this.’” (96:45, Tommy)

11. Big Picture—What Matters Most

• The 3 S Model: Stimulus, Supply, Support
  • Stimulate: Challenge the brain with new and difficult tasks
  • Supply: Ensure the brain has proper nutrients, oxygen, and metabolic support (manage blood pressure, diet, etc.)
  • Support: Rest, sleep, recovery, and positive environments reinforce adaptation
  • “When you stimulate a part of the brain... that area asks for more blood flow... adaptation occurs and function gets enhanced when we sleep or when we recover.” (120:00, Tommy)
• Small Changes Ripple Out
  • Improvements in one sphere (sleep, exercise, social connection) can positively influence the others. There's no need to overhaul everything at once; start where you can.
  • “If you just know that they all kind of communicate and interact anywhere you come in, you can start to kind of shift things in your favor.” (125:32, Tommy)

Notable Quotes & Memorable Moments

• On Modern Life:
  • Joe: "We're getting a lot of input, but not doing any calculations. We're not formulating new ideas. We're not being creative, we're not problem solving. We're just being inundated with nonsense." (06:10)
• On AI and Creativity:
  • Tommy: “Rather than just asking [the AI] to do all the stuff for us...we use them as orthotics. Like they can expand our capacities.” (10:30)
• On Failure and Growth:
  • Tommy: “Most people don't realize that the process of learning... is driven by failure.” (17:42)
• On Exercise:
  • Tommy: “All humans require significant amounts of physical activity just for their biology to work properly.” (33:06)
• On Resilience:
  • Tommy: “We've embodied this idea that as you get older, you will decline. And as a result, you stop engaging in all the things that we've talked about. And as a result, it's a self-fulfilling prophecy.” (130:51)

Timestamps for Important Segments

• Intro & Book Genesis: 00:12–01:40
• What is Dementia/Genetics vs. Lifestyle: 01:40–05:18
• The Stimulated Mind—Modern Environment: 05:52–06:42
• AI/Social Media & Cognitive Decline: 08:54–13:38
• Future-proofing Your Brain—Headroom: 14:03–17:14
• The Power of Struggling with New Skills: 17:42–22:21
• Physical Activity and ADHD: 29:03–36:10
• Behavior Change, Support, and Community: 36:10–47:26
• Formula One Athlete Insights: 55:23–61:04
• Jet-Lag, Supplementation, and Elite Preparation: 61:04–77:49
• Mental Skills, Psychology, and Resilience: 94:50–104:00
• 3 S Model & Book Summary: 119:00–125:41
• Conclusion—Maintaining Cognitive Function into Old Age: 129:20–131:50

Final Thoughts

Tommy Wood and Joe Rogan deliver a message that challenges widely-held assumptions about aging and cognition. Far from inevitable, cognitive decline is heavily influenced by how actively we continue to challenge ourselves, move our bodies, and nourish our brains. The episode leaves listeners with clear, actionable advice—embrace challenge, get physically and mentally uncomfortable, build supportive habits, and never underestimate the cumulative power of small, positive changes. Dr. Wood’s book, “The Stimulated Mind,” promises a comprehensive guide to these methods, grounded in good science and practical frameworks.

Resources

• Book: [The Stimulated Mind by Tommy Wood (Release: March 24)]
• Referenced Titles:
  • "Range" by David Epstein
  • "Coddling of the American Mind" & "The Anxious Generation" by Jonathan Haidt

For more detailed information, refer to Dr. Wood's book and his referenced studies available online.