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Accelerate Learning & Increase Cognitive Capacity | Dr. Tommy Wood

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Accelerate Learning & Increase Cognitive Capacity | Dr. Tommy Wood

Huberman Lab

19 HOURS AGO

Accelerate Learning & Increase Cognitive Capacity | Dr. Tommy Wood

Accelerate Learning & Increase Cognitive Capacity | Dr. Tommy Wood

Huberman Lab

Huberman Lab

19 HOURS AGO

Overview Shownote Highlights Transcript Chapters Pins

Shownote

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 compoun...

Highlights

This podcast episode features Dr. Tommy Wood, a professor of neuroscience, who discusses science-based strategies for enhancing learning, preserving cognitive function, and reducing dementia risk. The conversation covers how to use specific forms of exercise, dietary strategies, and compounds to improve the rate and stability of skill development, as well as tools for offsetting memory loss after a brain injury.

00:00

HIIT improves hippocampal function more than moderate exercise

04:06

Neuroplasticity is the brain's fundamental ability to change itself.

11:22

Novel tasks improve executive function

16:50

Processing speed training reduced dementia risk 20 years later.

24:52

Complex human skills engage multiple neural networks.

29:53

Making mistakes is crucial for maintaining cognitive function.

39:50

Flow is not necessary for learning or optimal performance

47:09

Practice, not age, predicts skill maintenance.

52:17

The brain cannot sustain hard cognitive work for eight continuous hours.

1:00:17

Diet quality and nutrient density matter more than specific foods.

1:12:30

Supplements only help if you are deficient.

1:18:19

We need to raise the floor for brain health.

1:31:45

There is no plasticity pill.

1:35:35

Stimulants make you feel better but perform worse.

1:37:28

Moderate exercise boosts arousal and neuroplasticity.

1:46:43

Lactate enters the brain to stimulate BDNF production.

1:48:00

Rorra's filter removes PFAS while preserving minerals

1:48:31

Acute spikes from exercise are normal and beneficial

1:54:33

White matter loss is a key predictor of cognitive decline.

2:03:37

Up to half of dementia cases may be preventable.

2:15:48

Avoiding sickness helps preserve overall cognitive trajectory.

2:21:21

Creatine supplementation at 0.4g/kg/day is a potential intervention.

2:24:04

Loading doses can increase brain creatine levels

2:34:46

The sport is primitive and challenging.

Chapters

Tommy Wood

00:00

Neuroplasticity; Neurogenesis; Synaptic Pruning

04:05

Aging & Neuroplasticity; Familiar vs Novel Tasks

11:11

Protocols Book; Sponsor: David

14:33

Aging, Training & Processing Speed

16:49

Enhancing Neuroplasticity with Age, Tool: Motor & Cognitive Challenge

21:56

Learning New Skills, Dance, Sports, Arts; Psychological Benefits of Challenge

26:56

Flow, Clutch States; Virtuosity

36:50

Power of Practice

46:59

Sponsor: AG1

50:55

Tools for Focused Work & Learning; Distractions

52:14

Nutrition for Brain Health, Dementia; Critical Nutrients

1:00:17

Nutrient Timing, Supplementation; Omega-3s, Tool: Blood Tests

1:06:56

Sponsor: Function

1:16:41

Enhancing Brain Health, Nutrition & Supplements

1:18:19

GLP-1s, Peptides, Supplements & Evaluating Efficacy

1:23:10

Stimulants: Feeling vs Performance

1:32:56

Exercise & Enhancing Cognitive Function, Tool: Optimize Exercise Volume

1:37:18

Long-Term Cognitive Health & Exercise, HIIT

1:43:18

Sponsor: Rorra

1:47:17

Cortisol Benefits, Acute vs Chronic Stress

1:48:31

Resistance & Aerobic Exercise, Brain Gray & White Matter, Cognitive Health

1:54:24

Cognitive Decline, Dementia, Alzheimer's Disease, Modifiable Risk Factors

2:03:37

Shingles Vaccine & Dementia Risk; Tool: Avoid Illness for Cognitive Health

2:09:47

Concussion, Traumatic Brain Injury (TBI), Creatine

2:18:28

Treating TBI, Supplements, Physical Therapy

2:24:04

Strongman Competition

2:32:16

Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

2:38:51

Transcript

Tommy Wood: There's a much more recent study that took, again, older adults and randomized them across three different groups. One was like a low intensity group. Another group basically did kind of Zone 2 type work on a treadmill three times a week. And t...