Dr Rangan Chatterjee

Neuroscientist: If You Don’t Have These 3 Things After 40, Your Brain Is at Risk For Dementia

This episode is brought to you by: AG1: Get FREE AG1 Flavour Sampler, AGZ Sampler, Vitamin D3+K2 and Welcome Kit with your first AG1 subscription (worth $87, US only) https://bit.ly/43FwxQl BON CHARGE: Save 20% off all Bon Charge products with code LIVEMORE https://boncharge.com/livemore PELOTON: Let yourself ride, lift, stretch, move and go. Explore the new Peloton Cross Training Bike+ at https://onepeloton.co.uk This podcast contains some of the simplest, most effective advice on brain health you will ever hear. It explains why the cognitive decline we expect with age isn’t inevitable at all. And why up to 70 percent of cases of dementia are, in fact, preventable. I’m speaking with neuroscientist Dr Tommy Wood, one of the most respected voices on brain health today. He works with Formula One drivers and elite athletes to deliver peak cognitive and physical performance. He’s a researcher whose work spans brain development, traumatic brain injury and dementia – all of which is compellingly distilled into his new book, The Stimulated Mind. Tommy is a plain speaker and motivating communicator and in this episode he explains why it’s the way you use your brain that matters more than almost anything else you can do for your long-term health. He outlines his 3S framework, Stimulate, Supply and Support, which makes brain health feel like something we can all influence – no expensive supplements or specialist training necessary. Instead it’s learning new skills, trying complex activities, and staying socially connected that counts. Sure, we need good nutrition and plenty of rest. But without cognitive stimulation our brains can’t develop. It’s as much good, says Tommy, as drinking a protein shake but never lifting a weight! We discuss different types of exercise and why our brains need a mix of aerobic, resistance and coordinative activities. Tommy describes taking dance classes or practising racquet sports as one of the best things we can do for our brains. So if you’ve ever fancied playing padel or trying tango? Now you’ve got some extra motivation. Tommy also helps us understand that feeling of being ‘tired yet wired’ – when you’re physically exhausted and mentally overwhelmed, but can’t switch off and rest. I love his solution of restructuring your day around different cognitive gears, to help. Our conversation is packed with practical advice and evidence-backed insights that I want everyone to hear. Cognitive decline isn’t inevitable. Dementia isn’t your destiny. Whatever your age and whatever your worry, there are so many easy steps you can take, starting today, that are guaranteed to make a difference. Watch PART 2 here: https://youtu.be/vEhw0CqQ40I #feelbetterlivemore Connect with Dr Wood: Website https://www.drtommywood.com/ Instagram https://www.instagram.com/drtommywood/ Publications https://www.drtommywood.com/publications X https://twitter.com/DrRagnar Podcasts: Better Brain Fitness https://www.drtommywood.com/podcast Dr Wood’s book: The Stimulated Mind Future-Proof Your Brain from Dementia and Stay Sharp at Any Age UK https://amzn.to/3Nlzlzy US https://amzn.to/3P4hTjB #feelbetterlivemore #feelbetterlivemorepodcast ------- Order MAKE CHANGE THAT LASTS. US & Canada version https://amzn.to/3RyO3SL, UK version https://amzn.to/3Kt5rUK ----- Follow Dr Chatterjee at: Website: https://drchatterjee.com/ Facebook: https://www.facebook.com/drchatterjee Twitter: https://twitter.com/drchatterjeeuk Instagram: https://www.instagram.com/drchatterjee/ Newsletter: https://drchatterjee.com/subscription DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

RCDr. Rangan Chatterjeehost

Mar 18, 2026·1h 27m·Watch on YouTube ↗

📖 CHAPTERS

1. 1

   How 45–70% of dementia could be preventable (and where the numbers come from)

   Tommy Wood explains the origin of the widely cited estimate that a large portion of dementia cases may be preventable. He contrasts the Lancet Commission’s population-attributable-risk approach with a UK Biobank analysis that produces a higher theoretical ceiling.

2. 2

   Why “preventable” triggers resistance: blame, nuance, and probabilities

   The conversation addresses why people often push back against prevention statistics—especially those with family experience of dementia. Wood emphasizes that prevention is about changing probabilities, not assigning fault or guaranteeing outcomes.

3. 3

   Mindset and aging: how expectations can become self-fulfilling decline

   Wood argues that cultural narratives about aging shape behavior and physiology. If people expect cognitive and physical decline, they often stop doing the activities that maintain function—accelerating the very decline they fear.

4. 4

   Rethinking the “average decline” story: what longitudinal data actually shows

   The discussion critiques common graphs suggesting steady cognitive decline from early adulthood. Wood explains that cross-sectional averages can mislead and highlights evidence that many people maintain function well into later decades.

5. 5

   Health messaging pitfalls: when warnings create stress that backfires

   Chatterjee reflects on how well-intended education (e.g., about sleep deprivation) can inadvertently increase anxiety. Wood expands on resilience and the importance of emphasizing benefits over obsessing on risks.

6. 6

   Social comparison, loneliness physiology, and why social media can harm the brain

   They connect social comparison to physiological stress pathways linked to chronic disease risk. Wood describes how perceived social rank and social isolation shift immune function and increase baseline inflammation—relevant to dementia risk.

7. 7

   When social media helps vs. harms: usage patterns and time course of quitting

   Wood distinguishes beneficial social media use (connection, purposeful communication) from harmful passive consumption. He notes that wellbeing improvements from reducing usage may take several weeks and depend on what replaces it.

8. 8

   PRIME: why algorithms hook attention (prestigious, in-group, moral, emotional)

   Wood explains the PRIME framework for the kinds of information humans instinctively prioritize. He argues platforms exploit these biases—especially emotional content—to maximize engagement and reinforce compulsive checking.

9. 9

   Core framework: the 3S model for brain health (Stimulate, Supply, Support)

   Chatterjee and Wood introduce the central model from The Stimulated Mind. Wood argues stimulus is the primary driver (like resistance training for muscles), while supply and support determine how well the brain can respond and adapt.

10. 10

    What ‘good stimulation’ looks like: complex learning, skills, creativity, and social challenge

    Wood clarifies that not all stimulation is equal. The brain benefits most from multi-sensory, skill-based, socially and cognitively demanding activities that require attention, feedback, and growth over time.

11. 11

    Supply: blood flow, metabolic health, and brain-critical nutrients

    The second ‘S’ focuses on the brain’s ability to deliver fuel and building blocks to active neural networks. Wood links vascular/metabolic health to dementia risk and lists nutrients with the strongest evidence base.

12. 12

    Support: sleep, recovery biology, and reducing ‘adaptation blockers’

    Wood explains that adaptation happens during recovery, especially sleep—mirroring how fitness improves after training rather than during it. He also outlines factors that inhibit brain adaptation via inflammation or stress.

13. 13

    Practical behavior change: avoid overwhelm, pick the ‘one thing,’ and build capacity

    They discuss why long lists of recommendations often lead to inaction. Wood shares a Formula 1 coaching lesson—there’s only bandwidth for a single high-impact change—then applies it to everyday health and performance.

14. 14

    Downregulating a ‘tired but wired’ brain: cognitive gears, breaks, and end-of-day offloading

    Wood offers a practical model for managing modern cognitive overload: high gear (deep work), low gear (true rest), and the problematic middle gear (constant interruptions). He suggests structuring the day for focus, micro-recovery, and sleep-friendly wind-down practices.