Dr. Tommy Wood is a neuroscientist, physician, and associate professor at the University of Washington. We discuss why cognitive decline is not inevitable, what the research actually says about dementia prevention, and the lifestyle levers that move the needle on long-term brain health. READ MORE👉🏼http://bit.ly/richroll975 ✌🏼🌱 – Rich This Episode Is Brought To You By… Birch: For 20% off ALL mattresses👉🏼https://bit.ly/birchliving Momentous: High-caliber human performance products for sleep, focus, longevity, and more. For listeners of the show, Momentous is offering up to 35% off your first order👉🏼https://bit.ly/LiveMomentous2025 Squarespace: Use code RichRoll to save 10% off👉🏼https://bit.ly/squarespace2025 Go Brewing: Use code Rich Roll for 15% OFF👉🏼https://bit.ly/gobrewing2025 Check out all of the amazing discounts from our Sponsors👉🏼https://www.richroll.com/sponsors LISTEN / SUBSCRIBE TO THE PODCAST Apple Podcasts: http://bit.ly/rrpitunes Spotify: http://bit.ly/rrpspotify Google: http://bit.ly/rrpgooglepods Meal Planner: http://meals.richroll.com Voicing Change Book: http://richroll.com/vc Clips Channel: https://www.youtube.com/c/RichRollPodcastClips Newsletter: http://bit.ly/rollcallemail CHAPTERS 00:00:00 Intro 00:01:41 Is Brain Decline Inevitable? 00:03:33 Cardiovascular Health & Cognitive Decline 00:05:00 Seattle Longitudinal Study & Super Agers 00:09:41 Prevention Strategies & Basics of Brain Health 00:21:23 Modern Overstimulation & Understimulation 00:22:36 Multitasking, Distraction, and Brain Adaptation 00:25:38 AI as Cognitive Prosthetic vs Orthotic 00:28:45 Neuroplasticity & Lifelong Learning 00:31:24 AD BREAK 1 00:34:55 Embracing Discomfort & Mistakes for Growth 00:39:33 Exercise & Movement for Brain Health 00:41:56 Types of Exercise & Cognitive Benefits 00:47:48 Exercise Variety & Avoiding Reductionism 00:51:16 Resistance Training Muscle Mass vs Strength 00:55:36 Bodybuilding vs Functional Movement 00:57:44 AD BREAK 2 01:00:58 Nutrition Energy Nutrients Pattern 01:10:41 Overeating Metabolic Syndrome and Brain Shrinkage 01:13:26 Navigating Food Choices in Modern Environments 01:16:53 Nutrient Dense Foods & Plant Based Considerations 01:19:34 Protein & Omega 3 Recommendations 01:29:02 Sugar Mindset and Food Guilt 01:33:43 Mindset Self Compassion and Health Outcomes 01:40:16 Societal Responsibility & Health Inequities 01:41:23 Supplementation What Matters Most 01:42:26 Blood Markers & Testing for Brain Health 01:47:45 Creatine for Brain Health 01:51:43 Sleep Foundation of Brain Health 01:54:05 Sleep Quality Medications and Wearables 02:00:22 Elite Athletes Recovery and Sleep 02:12:27 Final Empowering Message CONNECT WITH RICH ✩ Website - http://richroll.com​ ✩ Rich Roll Podcast - https://richroll.com/all-episodes/ ✩ Instagram - https://www.instagram.com/richroll/ ✩ Twitter - https://twitter.com/richroll ✩ Facebook - https://www.facebook.com/richrollfans ✩ Strava - https://www.strava.com/athletes/14443?oq=rich ✩ Memoir: Finding Ultra - https://www.richroll.com/shop/books/finding-ultra/ ✩ Meals - http://meals.richroll.com​ ✩ Cook - The Plantpower Way - https://www.richroll.com/shop/books/the-plantpower-way-signed/ ✩ Italian! - The Plantpower Way: Italia - https://www.richroll.com/shop/books/the-plantpower-way-italia-signed/ ✩ Support - https://www.patreon.com/richroll Thanks To The Team: Jason Camiolo, Dan Drake, Morgan McRae, Blake Curtis, Desmond Loh * * * * * NEW TO RICH? Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles: http://bit.ly/otillonyt http://bit.ly/vegansglam I LOVE MAIL! SEND IT HERE: 2630 Conejo Spectrum St. Thousand Oaks, CA 91320 #richroll #richrollpodcast