In this episode of Perform, Dr. Andy Galpin sits down with Dr. Tommy Wood, a physician-scientist with a Ph.D. in physiology and neuroscience, to discuss the science of optimizing brain health. Dr. Wood, trained at Oxford University and now a professor at the University of Washington, shares practical strategies to improve cognitive performance, prevent brain fog, and reduce the risk of neurodegenerative diseases.
From the impact of exercise and nutrition to the role of supplementation and sleep, this conversation covers key factors influencing long-term brain function. Whether you want to enhance focus, protect against cognitive decline, or gain a deeper understanding of how lifestyle affects brain health, this episode delivers actionable insights grounded in cutting-edge research.
The Role of Exercise in Brain Health
Physical activity is one of the most effective tools for maintaining cognitive function. Dr. Wood explains how different types of training—resistance, aerobic, and high-intensity exercise—support brain health by improving blood flow, enhancing neuroplasticity, and reducing the risk of age-related decline. Strength training, in particular, is linked to greater cognitive resilience and a lower likelihood of developing dementia.
Nutrition, Supplements, and Cognitive Performance
Diet plays a crucial role in brain function. Dr. Wood discusses how whole foods, essential vitamins, and targeted supplementation can enhance mental clarity and focus. He highlights the benefits of creatine and caffeine for cognitive performance, the role of B vitamins in neurological health, and the importance of hydration for sustained mental energy.
Strategies to Prevent Brain Fog and Cognitive Decline
Brain fog can be a sign of poor sleep, chronic stress, or inadequate cognitive stimulation. Dr. Wood outlines simple yet effective ways to maintain mental sharpness, including quality sleep, stress management techniques, and engaging in cognitively demanding activities. He also emphasizes the importance of sensory input, movement, and learning new skills to support brain function.
Reducing the Risk of Dementia and Neurodegenerative Diseases
While genetic factors play a role in brain aging, lifestyle choices can significantly impact long-term cognitive health. Dr. Wood shares research-backed strategies for reducing dementia risk, including strength training, cognitive engagement, and environmental exposure to natural stimuli. He also explains how metabolic health influences brain longevity and why maintaining overall physical fitness is critical for cognitive resilience.
Key Takeaways
- Exercise, particularly strength training, supports brain structure and function
- A whole-food diet and targeted supplements can enhance cognitive performance
- Quality sleep and stress management are essential for brain health
- Mental challenges, such as learning new skills, help maintain cognitive sharpness
- Strength training and movement can lower the risk of neurodegenerative diseases
With a focus on science-backed strategies, Dr. Galpin and Dr. Wood provide a roadmap for optimizing cognitive performance and preventing long-term brain decline.
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