Dr. Tommy Wood, BM, BCh, PhD, is a professor of neuroscience at the University of Washington and an expert on brain health, neuroplasticity, and cognitive performance. Dr. Wood explains how to use specific forms of exercise, dietary strategies, and compounds to enhance the rate and stability of mental and/or physical skill development. We also discuss science-based tools to preserve cognitive function, reduce dementia risk, and offset loss of memory after a concussion or other brain injury. This episode provides practical, science-based tools for learning new information and skills and for improving your overall ability to learn.
Show notes: https://www.hubermanlab.com/episode/accelerate-learning-and-increase-cognitive-capacity-tommy-wood
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Dr. Tommy Wood
Website: https://www.drtommywood.com
The Stimulated Mind (book): https://amzn.to/4b3H8dU
Academic profile: https://www.peds.uw.edu/directory/thomas-ragnar_wood/1778
Publications: https://www.drtommywood.com/publications
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Better Brain Fitness podcast: https://www.brainjo.academy/the-better-brain-fitness-podcast
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LinkedIn: https://www.linkedin.com/in/tommy-wood-35b685a8
Timestamps
00:00:00 Tommy Wood
00:04:05 Neuroplasticity; Neurogenesis; Synaptic Pruning
00:11:11 Aging & Neuroplasticity; Familiar vs Novel Tasks
00:14:33 Protocols Book; Sponsor: David
00:16:49 Aging, Training & Processing Speed
00:21:56 Enhancing Neuroplasticity with Age, Tool: Motor & Cognitive Challenge
00:26:56 Learning New Skills, Dance, Sports, Arts; Psychological Benefits of Challenge
00:36:50 Flow, Clutch States; Virtuosity
00:46:59 Power of Practice
00:50:55 Sponsor: AG1
00:52:14 Tools for Focused Work & Learning; Distractions
01:00:17 Nutrition for Brain Health, Dementia; Critical Nutrients
01:06:56 Nutrient Timing, Supplementation; Omega-3s, Tool: Blood Tests
01:16:41 Sponsor: Function
01:18:19 Enhancing Brain Health, Nutrition & Supplements
01:23:10 GLP-1s, Peptides, Supplements & Evaluating Efficacy
01:32:56 Stimulants: Feeling vs Performance
01:37:18 Exercise & Enhancing Cognitive Function, Tool: Optimize Exercise Volume
01:43:18 Long-Term Cognitive Health & Exercise, HIIT
01:47:17 Sponsor: Rorra
01:48:31 Cortisol Benefits, Acute vs Chronic Stress
01:54:24 Resistance & Aerobic Exercise, Brain Gray & White Matter, Cognitive Health
02:03:37 Cognitive Decline, Dementia, Alzheimer’s Disease, Modifiable Risk Factors
02:09:47 Shingles Vaccine & Dementia Risk; Tool: Avoid Illness for Cognitive Health
02:18:28 Concussion, Traumatic Brain Injury (TBI), Creatine
02:24:04 Treating TBI, Supplements, Physical Therapy
02:32:16 Strongman Competition
02:38:51 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter
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