In this episode, I talk with Dr. Tommy Wood about how to protect and strengthen brain health across the lifespan—how overstimulation, chronic stress, and not giving your brain time to rest and recover undermines focus and productivity, and why restructuring your workday, prioritizing sleep, and building in real cognitive breaks can help you think more clearly and perform better.

We discuss how the balance of stimulus, supply, and support shifts as we age, why retirement and prolonged illness can accelerate cognitive decline without ongoing challenge, and how physical activity, deep work, and continued learning help maintain function and even build “crystallized intelligence”—wisdom—later in life.

We also get into genetic risk and why it’s largely a probability game where lifestyle can stack the deck in your favor; the powerful role of social connection and helping others in reducing dementia risk; how to use digital tools for real connection instead of passive consumption; and the cognitive effects of substances like nicotine, alcohol, cannabis, and stimulants. Dr. Tommy shares practical strategies—from structuring your day around focused work and restorative breaks to picking hobbies that challenge your brain—as well as simple ways to maintain cognitive function, extend the time you stay sharp, and lower the likelihood of decline over your life.

 

TIMESTAMPS:

Tommy Wood's new book explains the environmental impact on your brain health. [01:07]

In adults over 40, dementia is the number one health concern. [07:21]

Why haven't we done a better job of understanding the brain's neurological disease? [13:28]

Studies have shown that an older adult learning a new language or musical instrument, experiences significant changes in the structure of the brain. [20:45]

Failure is the primary driver of neuroplasticity. [21:35]

If you do one of two activities such as attending lectures, writing, classes, volunteering, sports and such, you are best protected from dementia. [ 26:00]

What are the three S's that are the key to long-term brain health and disease prevention? [29:08]

Metabolic disease like high blood pressure is a significant risk factor for dementia. [35:13]

People who are stressed usually don't give their brain time to recover. [36:03]

Some people do have genetic influence and possibly have a higher risk that they can learn to work with. [38:33]

It's estimated that 45 to 70 ish percent of dementias are preventable. [39:53]

We can eliminate this accelerated decline that we are seeing around us by hitting the checkpoints like move, nourish, stimulate, connect and adapt. [47:06]

The social connection is terribly important. [47:43]

The areas of the brain that are most susceptible to decreases in function as we age, are the areas of the brain that are negatively impacted by being socially isolated. [51:27]

What is the impact of the digital world that surrounds us? What about smoking and alcohol? [52:26]

Marijuana use definitely has an effect on brain. [01:02:46]

If someone only has a small amount of time to learn these things, what would be the tips you would give them? [01:07:34]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com - 20% OFF Your First Order!
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• B.rad Whey Protein Superfuel - The Best Protein on The Planet!
• Brad’s Shopping Page
• BornToWalkBook.com
• B.rad Podcast – All Episodes
• Peluva Five-Toe Minimalist Shoes
• Dr. Tommy Wood Instagram @drtommywood
• The Stimulated Mind: Future-proof your Brain
• Podcast with Wood: Metabolic Efficiency
• Podcast with Wood: Sensible Healthy Living
• Podcast with Wood: Beauty of Not Always Optimizing
• Nourish Balance Thrive
• Dr.TommyWood.com

 

We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:

• B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order!

• Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off!

• Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.

• Online educational courses: Numerous great offerings for an immersive home-study educational experience

• Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!

See omnystudio.com/listener for privacy information.