The Race Car Driver Secret Hiding in Your Aging Brain | Dr. Tommy Wood, PhD Explains #75
By Dr. Josh Helman, MD — featuring insights from Dr. Tommy Wood, MD, PhD
What if nearly half of all dementia cases could be prevented without a single pharmaceutical drug? A neuroscientist and physician explains how viewing the brain through a “stimulus-recovery-adaptation” model can help us maintain neuroplasticity, build cognitive reserve, and construct a mind that is harder to break as we age.
“I think that really the most important point is knowing that the adult brain, even if it started to experience some decline in function, is still capable of neuroplasticity, it is capable of improving and building function again if we sort of give it the right inputs.”
— Dr. Tommy Wood, MD, PhD
In This Episode:
WATCH THE FULL VIDEO HERE:
Resources:
- betterbrain.fitness
- Book: The Stimulated Mind
Connect with Dr. Tommy Wood, MD, PhD:
Listen to the Audiobook:
Connect with Dr. Josh Helman, MD:
READ THE COMPLETE BLOG POST HERE:
How Lifestyle and Cognitive Stimulation Can Future-Proof Your Brain
Alzheimer’s and cognitive decline may seem like an inevitable part of aging, but emerging science suggests that our daily lifestyle choices can make a significant difference. In a recent episode of the Alzheimer’s Breakthrough podcast, Dr. Josh Helman spoke with Dr. Tommy Wood, MD, PhD, a neuroscientist, physician, and author of The Stimulated Mind. They discussed a systems-based approach to brain health, exploring how targeted cognitive stimulus, sleep, and physical activity can help us build a brain that is harder to break.
Is Cognitive Decline Inevitable? Rethinking Aging
Historically, society has assumed that aging naturally brings steep mental decline, a notion famously popularized in the early 20th century by physician William Osler, who claimed adults were essentially “useless” by age 60. However, Dr. Wood explains that for the majority of adults, severe cognitive decline is not inevitable. In fact, up to 45% of dementia cases may be entirely preventable through lifestyle and societal interventions. Unfortunately, our societal expectation of decline often becomes a self-fulfilling prophecy, causing older adults to stop engaging in the challenging activities that actually maintain brain function.
The Stimulus-Recovery-Adaptation Model for the Brain
Borrowing from physical exercise science, Dr. Wood applies the “stimulus-recovery-adaptation” model to brain health. Just as muscles need weightlifting followed by rest and protein to grow stronger, the brain requires complex cognitive stimulation followed by proper recovery. He notes that many modern adults are simultaneously under-stimulated in deep cognitive tasks and over-stimulated by constant digital distractions like emails, smartwatches, and social media. To build cognitive capacity, we must carve out time for deep, focused work, and then deliberately disengage to give the brain a chance to rest and adapt.
Building Cognitive Reserve and Maintaining Neuroplasticity
For over a century, the scientific consensus was that the adult nervous system was fixed and immutable. Today, we know the brain remains plastic and capable of forming new connections well into old age, potentially until the very final stages of dementia. Dr. Wood emphasizes the importance of building “cognitive reserve” through lifelong learning, formal education, and maintaining rich social connections. However, because the adult brain prioritizes stability, it requires intense, focused engagement—like pushing yourself to the edge of your capabilities when learning a new language or instrument—to signal that new neural connections are needed. If we remove these cognitive inputs, the brain naturally prunes unused connections, leading to lost function.
Opening the Gates to Neuroplasticity
To maximize the brain’s ability to learn and repair, Dr. Wood recommends “opening the gates” to neuroplasticity. The most accessible way to do this is with 10 to 20 minutes of moderate physical exercise prior to a cognitive task. While formal “dual-tasking” exercises (like doing math problems while walking on a treadmill) are effective in clinical settings, they are often too boring for people to stick with long-term. A much more enjoyable and sustainable alternative is playing reactive, social sports like tennis, pickleball, or ballroom dancing, which naturally combine physical activity with complex coordination and social interaction. Emerging technologies like transcranial magnetic stimulation (TMS) and transcranial direct current stimulation (tDCS) also show promise for opening these neuroplasticity gates in clinical populations.
The Crucial Roles of Sleep and Brain Energy (Ketones)
Sleep is one of the most critical factors for long-term brain health, particularly during midlife. Poor sleep disrupts the brain’s ability to clear out amyloid and tau proteins and impairs memory and executive function. Beyond sleep, Dr. Wood’s research highlights ketones as a highly promising alternative fuel source for the brain. While healthy brains run efficiently on standard diets, ketones can be especially beneficial for individuals dealing with cognitive decline or traumatic brain injuries, supplying essential energy when normal brain metabolism is compromised. Ketones may also promote a healthier gut microbiome by reducing inflammation and supporting beneficial bacteria like bifidobacteria.
Moving Beyond a “Silver Bullet” Approach
Dr. Wood cautions against medical reductionism—the hope that a single pharmaceutical drug will cure complex, multifaceted conditions like Alzheimer’s. Instead, brain health must be viewed holistically as a system, incorporating sleep, stress management, nutrient status, and physical activity. By utilizing emerging computing power and artificial intelligence, researchers are increasingly able to map out these vast networks of lifestyle inputs, shifting the future of neurology toward personalized, system-wide treatments.
Key Takeaways
- Nearly half of all dementia cases may be preventable through targeted lifestyle interventions.
- The adult brain remains plastic throughout life; it requires focused, challenging cognitive stimulation to maintain function.
- Just like muscles, the brain needs periods of intense focus followed by true rest and recovery to adapt and grow.
- Engaging in 10-20 minutes of moderate exercise before learning, or playing social sports like pickleball, can “open the gates” to neuroplasticity.
- Prioritizing high-quality sleep, especially in midlife, is critical for clearing out brain debris and maintaining cognitive health.
- A holistic approach combining proper nutrition, sleep, movement, and social connection is far more effective for long-term brain health than waiting for a single miracle drug.
Conclusion:
This conversation highlights a proactive and empowering path forward for brain health. Dr. Wood’s research emphasizes that our brains are not passive victims of aging, but highly adaptive organs that respond directly to how we live, move, and think.
Disclaimer: This content is for educational purposes only and is not intended as medical advice. Never start, stop, or change a treatment plan without guidance from your physician. Always consult a qualified healthcare professional before making changes related to Alzheimer’s disease, cognitive decline, or brain health.