#851: Dr. Tommy Wood — How to Future-Proof Your Brain from Dementia

What It Covers

Dr. Tommy Wood, associate professor of pediatrics and neuroscience at University of Washington, explains how 45-70% of dementia cases are preventable through lifestyle interventions. Wood covers brain injury treatment protocols, the role of DHA and omega-3s in cognitive function, exercise intensity effects on hippocampal structure, and specific supplements with clinical evidence for neuroprotection and cognitive enhancement.

Key Questions Answered

• •Infant Brain Development and Fat Storage: Human babies are born significantly fatter than other mammalian species because adipose tissue serves as a repository for DHA omega-3 fatty acids and ketone precursors needed for rapid brain development. The developing brain preferentially uses ketones as synthetic precursors for building fats and cholesterol that comprise brain structure, particularly during the first weeks and months after birth when neural growth is most intensive.
• •Acute Brain Injury Protocol: Following severe concussion or traumatic brain injury, implement fever management with acetaminophen, avoid refined carbohydrates to prevent glucose spikes, take 5 grams creatine daily, consume 1-2 grams DHA omega-3s, use exogenous ketones like ketone monoesters, supplement with 500mg riboflavin and branch chain amino acids for sleep support, avoid caffeine initially, and return to low-level aerobic exercise as soon as tolerable without worsening symptoms.
• •Omega-3 and B-Vitamin Synergy: DHA only reduces dementia risk and brain atrophy when combined with adequate B-vitamin status for methylation. The Vitacog trial showed B vitamins only improved cognitive function in those with homocysteine above 13 who had sufficient omega-3 levels. DHA requires methylation-dependent processes to attach to phospholipid head groups in cell membranes. Target 1-2 grams DHA daily plus B12, folate, B6, and riboflavin supplementation.
• •High-Intensity Exercise and Hippocampal Growth: The Norwegian 4x4 protocol (four sets of four minutes at 85-95% max heart rate with four-minute rest periods, three times weekly for 6-12 months) produces significant hippocampal structure and function improvements that persist for five years post-intervention. Lactate generated during high-intensity exercise acts as a histone deacetylase inhibitor that activates BDNF production locally in the brain, driving neuroplasticity and growth.
• •Open-Skill Exercise for Cognitive Protection: Coordinative or open-skill activities like dancing, team sports, rock climbing, and martial arts provide superior cognitive benefits compared to closed-skill exercises like jogging or cycling at equivalent physical intensity. These activities require constant environmental adaptation, complex motor skills, and reaction speed that enhance brain structure, processing speed, and executive function. Dancing shows the strongest association with reduced dementia risk among all physical activities studied.
• •Travel Workout with Blood Flow Restriction: A complete strength maintenance program requires only BFR cuffs (like B Strong brand) and resistance bands (Black Mountain products with lifetime warranty, $40). Protocol involves 75-100 total reps per body part in 3-4 minute blocks (30-20-20-20 or 20-15-15-15-15 rep scheme) with 30-second rest periods. This 10-15 minute routine maintains muscle mass and strength during extended travel periods without gym access.
• •Creative Skill Learning and Brain Age: Learning complex creative skills like tango dancing, new languages, musical instruments, or video games (particularly Super Mario 3D World and StarCraft in research studies) improves discreteness and function of frontal-parietal, salience, and attention networks that typically deteriorate with aging. Bilingual individuals show superior response inhibition and executive function, with decreased dementia risk. Even app-based language learning like Duolingo produces measurable cognitive improvements in older adults when practiced consistently.