Most people never realize their brain is shrinking - until memory slips or mental sluggishness forces them to take notice. The real reason behind this decline isn’t just age or bad luck, but an energy crisis inside the brain that starts quietly and builds over time. Even highly motivated, health-focused people can miss the hidden lifestyle mistakes and overlooked daily choices that undermine their cognitive reserve.

This episode takes you beneath the surface to uncover why energy status matters most for long-term brain health, what actually speeds up brain shrinkage, and the practical steps to reverse course. You’ll get straight answers and usable strategies from a top brain health expert who turns science into powerful habits for everyday life.

Dr. Tommy Wood is a neuroscientist and self-confessed professional nerd. As Associate Professor of Pediatrics and Neuroscience at the University of Washington School of Medicine, his laboratory focuses on brain health across the lifespan. He also works as a performance consultant to professional athletes including several Olympians, Formula 1 drivers and world champions, has helped found the British Society for Lifestyle Medicine, and is the author of the forthcoming book, ‘The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age’.

“You don't get stronger in the gym, you get stronger when you're recovering afterwards. And the brain is essentially the same and sleep is obviously the time when that happens.” - Dr. Tommy Wood

In this episode you will learn:

• Why the biggest driver of lower brain reserve is energy status, and how this links to long term brain health.
• How Dr. Wood moved from a focus on physical health to research in brain health for athletes and the public.
• The 3S model for brain health: stimulus, supply, and support—and which daily practices boost each area.
• How lifestyle choices before and after birth shape brain health, but habits later in life can shift your risk for decline.
• Why hearing, sleep, and diet play crucial roles, with specific steps for maintaining and improving brain function at any age.
• How even small changes, like more sleep and learning new skills, can make a big difference in long term brain health.

Resources:

• Connect with Dr. Wood on Instagram: https://www.instagram.com/drtommywood
• Listen to Dr. Wood’s talk, ‘More Bigger, More Brainier’, at Ignite Seattle: https://www.youtube.com/watch?v=8zmYCbS0vq4
• Preorder Dr. Wood’s upcoming book, ‘The Stimulated Mind’ : https://www.drtommywood.com/stimulated-mind

This podcast was produced by the team at Zapods Podcast Agency:

https://www.zapods.com

Find the products, practices, and routines discussed on the Alively website:

https://alively.com