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

Dr. Tommy Wood is an associate professor of pediatrics and neuroscience at the University of Washington, where his research focuses on brain health across the lifespan. This includes therapies for brain injury in newborns, prevention and treatment of adult brain trauma, and the factors that contribute to long-term cognitive function and cognitive decline. He is the author of the forthcoming book The Stimulated Mind: https://www.amazon.com/Stimulated-Mind-Future-Proof-Brain-Dementia/dp/0593797817/?tag=offsitoftimfe-20 This episode is brought to you by: Circle complete community platform for your community, events, and courses — all under your own brand: https://circle.so/tim ($1,000 off when you demo Circle Plus) Monarch track, budget, plan, and do more with your money: https://Monarch.com/Tim (50% off your first year at monarchmoney.com with code TIM) Eight Sleep Pod Cover 5 sleeping solution for dynamic cooling and heating: https://EightSleep.com/Tim (use code TIM to get $350 off your very own Pod 5 Ultra.) Cresset family office services for CEOs, founders, and entrepreneurs: https://CressetCapital.com/Tim [00:00] Preview [00:31] The cognition conversation commences. [01:15] Why human babies are chubby little brain-fuel tanks. [03:21] Brain injury in newborns: Cooling, caffeine, and coming home. [07:22] Adult concussion protocol: Fever management, ketones, and why you shouldn’t chug Powerade. [13:26] Washington’s 2nd Strongest Man talks omega-3s, methylation, and why your brain needs the whole orchestra. [24:04] Auguste Deter, Alzheimer’s mystery patient, and the 45-70% dementia prevention sweet spot. [34:09] From CGM monitoring to the “use it or lose it” glucose paradox. [48:06] Open-skill and navigational exercise + VO2 max training as insurance against dementia. [53:50] Jiu-jitsu, sleds, and the Norwegian torture method (4×4 intervals). [55:55] Lactate training: Forget the finger prick, embrace the misery. [58:51] Announcing The Stimulated Mind: Tommy’s brain-saving book. [59:50] Foundation supplements: Omega-3s, B vitamins, vitamin D, iron, and magnesium. [01:01:09] Polyphenols, choline, and the case for eating more liver. [01:02:58] Creatine: Tommy’s 10-gram cognitive stimulant ritual. [01:04:10] Cheap creatine temptation leads to lavatory lamentation. [01:06:35] Blood flow restriction training: High lactate, low load, maximum travel convenience. [01:13:55] Language learning, music, StarCraft, and why your brain needs to fail. [01:30:24] Sleep anxiety, air pollution, and gum disease: the overlooked dementia risk factors. [01:37:38] Air purifiers, CO2 levels, and sleep optimization hacks. [01:44:15] DORAs for sleep quality: when cognitive stimulation isn’t enough. [01:47:22] The thesis behind The Stimulated Mind: Practical, referenced, and sustainable. [01:49:03] Kelly and Juliet Starrett’s stamp of approval. [01:50:14] The beautiful compounding effect of fixing just one thing. [01:51:30] Who is Dr. Ragnar, and does he make housecalls to Valhalla? [01:53:37] Tommy’s open invitation for complaints and scientific debates. [01:54:53] Parting thoughts. Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded one billion downloads and been selected for “Best of Apple Podcasts” three years running. Sign up for "5-Bullet Friday" (Tim's free weekly email newsletter): https://go.tim.blog/5-bullet-friday-yt/ Follow the Tim Ferriss Podcast: https://tim.blog/podcast/ Visit the Tim Ferriss Blog: https://tim.blog/ Follow Tim Ferriss on Twitter: https://twitter.com/tferriss/ Follow Tim Ferriss on Instagram: https://www.instagram.com/timferriss/ Like Tim Ferriss on Facebook: https://www.facebook.com/TimFerriss/

Tim FerrisshostDr. Tommy Woodguest

Jan 28, 20261h 55mWatch on YouTube ↗

EPISODE INFO

Released: January 28, 2026
Duration: 1h 55m
Channel: Tim Ferriss
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

Dr. Tommy Wood is an associate professor of pediatrics and neuroscience at the University of Washington, where his research focuses on brain health across the lifespan. This includes therapies for brain injury in newborns, prevention and treatment of adult brain trauma, and the factors that contribute to long-term cognitive function and cognitive decline. He is the author of the forthcoming book The Stimulated Mind: https://www.amazon.com/Stimulated-Mind-Future-Proof-Brain-Dementia/dp/0593797817/?tag=offsitoftimfe-20 This episode is brought to you by: Circle complete community platform for your community, events, and courses — all under your own brand: https://circle.so/tim ($1,000 off when you demo Circle Plus) Monarch track, budget, plan, and do more with your money: https://Monarch.com/Tim (50% off your first year at monarchmoney.com with code TIM) Eight Sleep Pod Cover 5 sleeping solution for dynamic cooling and heating: https://EightSleep.com/Tim (use code TIM to get $350 off your very own Pod 5 Ultra.) Cresset family office services for CEOs, founders, and entrepreneurs: https://CressetCapital.com/Tim [00:00] Preview [00:31] The cognition conversation commences. [01:15] Why human babies are chubby little brain-fuel tanks. [03:21] Brain injury in newborns: Cooling, caffeine, and coming home. [07:22] Adult concussion protocol: Fever management, ketones, and why you shouldn’t chug Powerade. [13:26] Washington’s 2nd Strongest Man talks omega-3s, methylation, and why your brain needs the whole orchestra. [24:04] Auguste Deter, Alzheimer’s mystery patient, and the 45-70% dementia prevention sweet spot. [34:09] From CGM monitoring to the “use it or lose it” glucose paradox. [48:06] Open-skill and navigational exercise + VO2 max training as insurance against dementia. [53:50] Jiu-jitsu, sleds, and the Norwegian torture method (4×4 intervals). [55:55] Lactate training: Forget the finger prick, embrace the misery. [58:51] Announcing The Stimulated Mind: Tommy’s brain-saving book. [59:50] Foundation supplements: Omega-3s, B vitamins, vitamin D, iron, and magnesium. [01:01:09] Polyphenols, choline, and the case for eating more liver. [01:02:58] Creatine: Tommy’s 10-gram cognitive stimulant ritual. [01:04:10] Cheap creatine temptation leads to lavatory lamentation. [01:06:35] Blood flow restriction training: High lactate, low load, maximum travel convenience. [01:13:55] Language learning, music, StarCraft, and why your brain needs to fail. [01:30:24] Sleep anxiety, air pollution, and gum disease: the overlooked dementia risk factors. [01:37:38] Air purifiers, CO2 levels, and sleep optimization hacks. [01:44:15] DORAs for sleep quality: when cognitive stimulation isn’t enough. [01:47:22] The thesis behind The Stimulated Mind: Practical, referenced, and sustainable. [01:49:03] Kelly and Juliet Starrett’s stamp of approval. [01:50:14] The beautiful compounding effect of fixing just one thing. [01:51:30] Who is Dr. Ragnar, and does he make housecalls to Valhalla? [01:53:37] Tommy’s open invitation for complaints and scientific debates. [01:54:53] Parting thoughts. Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded one billion downloads and been selected for “Best of Apple Podcasts” three years running. Sign up for "5-Bullet Friday" (Tim's free weekly email newsletter): https://go.tim.blog/5-bullet-friday-yt/ Follow the Tim Ferriss Podcast: https://tim.blog/podcast/ Visit the Tim Ferriss Blog: https://tim.blog/ Follow Tim Ferriss on Twitter: https://twitter.com/tferriss/ Follow Tim Ferriss on Instagram: https://www.instagram.com/timferriss/ Like Tim Ferriss on Facebook: https://www.facebook.com/TimFerriss/

SPEAKERS

Tim Ferriss
host
Entrepreneur, author, and podcast host of The Tim Ferriss Show.
Dr. Tommy Wood
guest
Physician and neuroscience-focused researcher/clinician discussing dementia prevention and brain health.

EPISODE SUMMARY

In this episode of Tim Ferriss, featuring Tim Ferriss and Dr. Tommy Wood, How to Future-Proof Your Brain from Dementia — Dr. Tommy Wood explores lifestyle, stimulation, and sleep strategies to reduce dementia risk Dr. Tommy Wood explains the origin of the “45% preventable” dementia estimate (Lancet Commission) and contrasts it with higher estimates (e.g., UK Biobank analysis) while stressing these are population-level probabilities, not guarantees.

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