Podcast Summary: The Tim Ferriss Show #851 — Dr. Tommy Wood — How to Future-Proof Your Brain from Dementia

Episode Date: January 28, 2026
Host: Tim Ferriss
Guest: Dr. Tommy Wood, Associate Professor of Pediatrics and Neuroscience, University of Washington

Episode Overview

In this information-packed episode, Tim Ferriss sits down with Dr. Tommy Wood—world-class neuroscientist, athlete, and author—to explore how listeners can proactively protect their brain health and reduce their risk of dementia. The conversation is a no-hype, science-based discussion that covers concrete lifestyle, supplement, and training tactics for cognitive longevity. Dr. Wood breaks down where scientific consensus is strong, what is promising but unproven, and how practical interventions stack the odds in your favor—cognitively and physically.

Key Discussion Points and Insights

1. Why Are Human Babies Fat? (03:34)

• Key Idea: Human infants are unique among mammals for being born with substantial body fat.
  • This body fat, particularly DHA-rich fat, is a reserve for critical brain development.
  • Ketones generated from this fat are essential for both brain development and recovery from injury.
  • Quote: “Ketones are the preferred source, particularly in the developing brain, but I think also in later states as an adult... we’re born fat so we can generate a bunch of ketones to support that brain developing…” – Dr. Wood (03:34)

2. Brain Injury in Newborns: State of the Art (05:01)

• Preterm Brain Injury: Increased risk of neurodevelopmental impairment the earlier a baby is born.
• Hypoxic Ischemic Encephalopathy (HIE): Insufficient oxygen during birth; currently treated with therapeutic hypothermia (cooling to 33.5°C/92.3°F for 72 hours) to reduce death and disability.
• Caffeine Therapy: In preterm infants, caffeine—used to prevent apnea—has shown improved cognitive outcomes up to at least age 2-3.
• Home Environment: Post-ICU, the home environment has a greater long-term impact on cognitive outcomes than most acute interventions.

3. What To Do After Adult Brain Injury/Concussion? (09:44)

• Critical Early Actions:
  • Prevent Fevers: Fever after head trauma worsens metabolic stress on the brain. Use antipyretics (e.g., acetaminophen) as needed.
  • Manage Blood Sugar: Avoid large glucose spikes (refined carbs, sugary drinks), as high blood sugar exacerbates damage.
  • Supplements with Evidence:
    • Beneficial: Creatine (especially if supplemented pre-injury), Omega-3 (DHA/EPA), B vitamins (especially riboflavin), branched-chain amino acids, melatonin (for sleep).
    • Avoid: Caffeine in early stages—may increase metabolic demand.
  • Early Physical Activity: Initiate aerobic activity as soon as tolerated without worsening symptoms—shown to enhance recovery.
• Quote: “The most important thing to do is prevent fevers... if you need to take Tylenol, do it.” – Dr. Wood (11:17)

4. Deep Dive: Omega-3s and Brain Health (20:15, 21:24)

• DHA’s Role: DHA accumulates in neuronal synapses and mitochondria, critical for function and brain structure.
• Signaling Molecules: Omega-3s yield “resolvins” and “neuroprotectins,” vital for resolving inflammation post-injury.
• Human Data: 1–2g DHA daily (from seafood or supplement) helps preserve brain structure in athletes with subclinical head impacts and lowers risk markers for brain injury.
• Storage & Utilization: The body stores excess DHA in adipose tissue; accessing it may require intermittent fasting or exercise.
• Interdependency with B Vitamins: Benefit from Omega-3s depends on methylation status (requiring folate, B12, riboflavin, B6). Low Omega-3 + low B vitamin = no benefit.
  • Quote: “Both are required in order to see benefit…In order for DHA to do its job, you need adequate methylation status.” – Dr. Wood (27:01)

5. How Much Dementia is Preventable? (35:32)

• Population Attributable Risk: The 2020 Lancet Commission estimates 45% of dementia cases are preventable via lifestyle (smoking, alcohol, hypertension, hearing loss, physical inactivity, etc.). Some studies suggest up to 70%, especially with societal interventions.
  • Even for APOE-ε4 non-carriers, lifestyle matters.
  • Caveat: Can’t guarantee prevention for every individual—effect is statistical.
  • Quote: “I think we can definitely say you can stack the deck massively in your favor...” – Dr. Wood (39:22)

6. Fundamentals of Future-Proofing Cognition

- Diet:

- Mediterranean, slow-carb, or equivalent—minimize sugar spikes.
- Adequate Omega-3, B vitamins, periodic fasting/keto for metabolic flexibility.

- Activity:

- **Aerobic “Zone 3/VO2 max” Training**: More intense exercise (elevating lactate) improves hippocampal volume and cognitive function with durable effects (see: Norwegian 4x4 protocol; 59:29).
- **Open-Skill, Coordinative Activities**: Dancing, ball sports, martial arts (without head trauma), complex navigation. These best protect against dementia and elevate executive function.
    - **Quote**: “Dance seems to have the highest effect size compared to other types of physical activity...” – Dr. Wood (57:13)
- **Blood Flow Restriction (BFR) & Bands**: Effective, efficient for travel/maintenance (see “Gym in a Bag” at 76:04)

- Cognitive Stimulation:

- Mastering languages, music, and complex artistic skills measurably strengthens specific brain networks and delays brain aging.
- “Creative Experiences and Brain Clocks”: Benefits observed across tango, language learning, musical training, gaming (Starcraft/Super Mario 3D).
- Bilingualism/training on language/music confers improved executive function and processing speed, with some tradeoffs.

- Sleep:

- Non-negotiable; correlated with both short- and long-term risk of cognitive decline. Even a 30-min nightly improvement has benefits.
- “Short periods of sleep deprivation slow processing speed but do NOT impair accuracy...long-term sleep is critical.” – Dr. Wood (101:54)
- Optimization: Avoid late work, keep cool/dark, consider sleep tech, prioritize sleep over other interventions if time/convenience are issues.

- Supplements:

- **Core**: Omega-3, B12, folate, riboflavin, B6, vitamin D, iron (esp. for women/any anemic), magnesium, choline (diet or CDP choline/citicoline supplement).
    - CDP choline: 500–1000 mg/d effective in trials for cognitive improvement in older adults and after TBI.
- **Creatine**: 5–10g/day (split or single dose); Dr. Wood notes cognitive stimulant effect and sleep impact if taken late.
- **Polyphenols**: Berries, coffee/tea, nuts for antioxidant, cognitive benefit.
- *Exogenous Ketones*: Potential in therapy, not essential for prevention (limited evidence).

• Tools/Accessories:
  • Air purifiers for brain/cardiovascular health (recommendations: HealthMate, Jasper, Blueair, Coway Air Mega).
  • Xylitol gum/mouthwash for oral health, reducing dementia risk through anti-inflammatory effects.

- Other Critical Lifestyle Factors:

- **Oral Health**: Gum disease linked to dementia—regular dental care, xylitol gum/mouthwash. “Treating gum disease is important; xylitol is low-risk and beneficial.” (104:58)
- **Hearing/Vision**: Early intervention (hearing aids, cataract surgery) reverses increased dementia risk from sensory loss. 
- **Social Engagement and Error Correction**: Regular socialization and learning that pushes you to the edge of your abilities (with error/failure) is a signal for neuroplasticity and lasting adaptation.

Notable Quotes & Memorable Moments

• “Ketones are the preferred source, particularly in the developing brain, but I think also in later states as an adult...we’re born fat so that we can generate a bunch of ketones to support that brain developing...”
  — Dr. Tommy Wood (03:34)
• “Both [B vitamins and Omega-3] are required in order to see benefit...If you only have one or the other, you won’t see benefit.”
  — Dr. Tommy Wood (27:01)
• “Dance seems to have the highest effect size compared to other types of physical activity…”
  — Dr. Tommy Wood (57:13)
• “45 to 70% of dementia is preventable through lifestyle. Is that a defensible statement?”
  — Tim Ferriss
  “Yes, as far as we think it can be defensible…”
  — Dr. Tommy Wood (35:32)
• “If you slept six hours a night, [and] you can get six and a half—great. Don’t think you have to get eight to get a benefit; any more is better.”
  — Dr. Tommy Wood (101:54)

Additional Highlights with Timestamps

• Role of Home Environment in Cognitive Outcomes (08:45)
• Brain Glycemic Demand: “Type 3 diabetes” Debunked (50:54, 52:56)
• Open-Skill Exercise Explained (56:49)
• Bilingualism, Music, and Executive Function (86:33)
• Handling Sleep When You Can’t Optimize (101:54)
• Practical Supplementation and Travel Routines (68:08, 76:04)
• Techniques for Maximizing Exercise Efficacy (e.g., BFR, HIIT) (65:27, 76:04)
• Role of Lactate and Brain-Derived Neurotrophic Factor (BDNF) (60:14)
• “A gym in a bag” for maintenance/gain on the road (76:04)
• Practical tools for sleep (eye mask, fiction reading, room cooling) (107:19)
• Dental care—xylitol, air quality, practical devices (104:56, 105:17)

Guest’s Book & Closing

Book

• The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age
  • Science-driven, reference-packed, actionable for laypeople and professionals.
  • “It doesn’t require a ton of work to start moving the needle. These things compound over time.” — Dr. Wood (117:47)

Where to Find Dr. Tommy Wood

• Website: drtommywood.com
• Instagram: @drtommywood

Takeaways for Listeners

• Dementia is not inevitable; up to half (or more) of cases may be preventable through lifestyle.
• Focus on high-impact, sustainable fundamentals—diet, aerobic and skill-rich activity, cognitive stimulation, sleep, and regular social/novel experiences.
• Supplements can play a role but must build on dietary foundations and correct deficiencies.
• Oral health, air quality, hearing, and vision are often neglected pieces of the cognitive-protection puzzle.
• Seek activities with built-in challenge and error; embrace learning, movement, and creativity as “medicine” for the brain.

For in-depth references or to engage with Dr. Wood’s material directly, check out his new book, The Stimulated Mind, and follow the links in the episode’s show notes at tim.blog/podcast.