Muscles, Nutrition & Supplements to Temper Cognitive Decline with Dr. Tommy Wood

01/15/24 • 114 min

Dr. Tommy Wood is a Neuroscientist, Researcher, and Athletic Performance Consultant and in this episode, he and Dr. Stephanie explore the crucial links between muscle strength, nutrition, and brain health, addressing age-related decline and prevention.

Dr. Wood, a distinguished scholar with extensive expertise, also covers topics ranging from the impact of muscle on cognitive health to nutrition strategies for optimal aging. The episode also delves into systemic inflammation, omega-3s, and supplementation's role in reducing cardiovascular risks.

Discover the fascinating connection between language learning and a healthy brain, followed by a deep dive into Dr. Wood's specialization - head injuries. Gain valuable insights into injury mechanisms, metabolic demands, and effective strategies for acute and chronic stages of concussion.

Resources mentioned
Cod Liver Oil https://www.greenpasture.org/product/blue-ice-blend-liquid/
Podcast https://www.brainjo.academy/the-better-brain-fitness-podcast/
Citicoline (Cognizin) in the treatment of cognitive impairment https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695184/
Thorne Vitamins https://www.thorne.com

Connect with Dr. Tommy on
IG https://www.instagram.com/drtommywood/
Website https://www.drtommywood.com

Episode Overview

0:00:00 Intro teaser

0:01:16 Introduction to Dr. Tommy Wood

0:04:24 Sleep, Exercise, and Supplementation for Head Injury Recovery

0:07:10 Exercise and Cognitive Function: The Minimum Effective Dose

0:16:58 Importance of Muscle Quality and Evaluation

0:21:41 Strength Relative to Body Size Predicts Cognitive Function

0:26:27 Working on a Simple Predictor of Muscle Quality Based on Blood Tests

0:30:06 Understanding FFMI and Its Importance in Healthy Living

0:39:04 The Importance of Omega-3s and Brain Health

0:42:24 Debunking Myths About Omega-3s

0:48:22 Creatine Supplementation and Cognitive Function in Older Individuals

0:52:22 Complementary Roles of EPA and DHA in the Brain

0:55:46 The Importance of Eggs as a Primary Source of Choline

1:00:20 Age-Related Cognitive Decline and Lifestyle Factors

1:06:10 Stimulating the Brain for Optimal Cognitive Function

1:15:07 The Benefits of Coordination-Based Movements and Social Activities

1:18:17 Pushing Boundaries and the Importance of Failure for Learning

1:23:27 Defining a Concussion: Impact on Neuronal Function

1:27:17 The Traumatic Impact of an Accident

1:30:08 The Challenges of Concussion Research and Individual Variations

1:33:09 Exploring the Role of Sex Effects in Brain Injuries

1:35:46 Lack of Evidence for Cooling Caps and Devices in Concussion Treatment

1:39:32 Palm Cooling Not Effective for Brain Temperature Control

1:43:08 Ketone Bodies Show Promise, but More Research Needed

1:46:23 Importance of Sleep and Supplements for Concussion Recovery

We are grateful to our sponsors

Levels

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Connect with Dr. Tommy on
IG https://www.instagram.com/drtommywood/
Website https://www.drtommywood.com

Episode Overview

0:00:00 Intro teaser

0:01:16 Introduction to Dr. Tommy Wood

0:04:24 Sleep, Exercise, and Supplementation for Head Injury Recovery

0:07:10 Exercise and Cognitive Function: The Minimum Effective Dose

0:16:58 Importance of Muscle Quality and Evaluation

0:21:41 Strength Relative to Body Size Predicts Cognitive Function

0:26:27 Working on a Simple Predictor of Muscle Quality Based on Blood Tests

0:30:06 Understanding FFMI and Its Importance in Healthy Living

0:39:04 The Importance of Omega-3s and Brain Health

0:42:24 Debunking Myths About Omega-3s

0:48:22 Creatine Supplementation and Cognitive Function in Older Individuals

0:52:22 Complementary Roles of EPA and DHA in the Brain

0:55:46 The Importance of Eggs as a Primary Source of Choline

1:00:20 Age-Related Cognitive Decline and Lifestyle Factors

1:06:10 Stimulating the Brain for Optimal Cognitive Function

1:15:07 The Benefits of Coordination-Based Movements and Social Activities

1:18:17 Pushing Boundaries and the Importance of Failure for Learning

1:23:27 Defining a Concussion: Impact on Neuronal Function

1:27:17 The Traumatic Impact of an Accident

1:30:08 The Challenges of Concussion Research and Individual Variations

1:33:09 Exploring the Role of Sex Effects in Brain Injuries

1:35:46 Lack of Evidence for Cooling Caps and Devices in Concussion Treatment

1:39:32 Palm Cooling Not Effective for Brain Temperature Control

1:43:08 Ketone Bodies Show Promise, but More Research Needed

1:46:23 Importance of Sleep and Supplements for Concussion Recovery

We are grateful to our sponsors

Levels

Beam

Apollo

Previous Episode

Menopause Bootcamp: Hormone Therapy, Weight Management, and The Grandmother Effect with Dr. Suzanne Gilberg-Lenz

In this conversation, Dr. Suzanne and Dr. Stephanie explore the intricate journey from perimenopause to menopause, shedding light on the clinical indicators and hormonal shifts that mark this transformative phase. Join them as they unravel the mysteries of FSH, LH, thyroid, and the fascinating grandmother theory of evolution.

Dr. Suzanne also shares insights on diverse aspects of menopause. From the impact of estrogen changes on incontinence, sexual function, and vasomotor disturbances, to a discussion on bioidentical hormones and the often controversial testosterone replacement therapy for females.

This episode isn't just a conversation; it's a comprehensive guide to optimizing health, empowerment, and flourishing as we age.

Connect with Suzanne:
Website - https://thedrsuzanne.com/
Facebook - https://www.facebook.com/askdrsuzanne/
Twitter - https://twitter.com/askdrsuzanne
LinkedIn - https://www.linkedin.com/in/askdrsuzanne/
IG - https://www.instagram.com/askdrsuzanne/?hl=en
TikTok - https://www.tiktok.com/@askdrsuzanne
YouTube - https://www.youtube.com/user/askdrsuzanne/videos

Episode Overview:

0:00 Intro
4:10 Welcome Dr. Suzanne Gilberg-Lenz
13:08 Embracing Feminine Energy: Softness, Strength, and Vulnerability
16:26 Defining Menopause and Perimenopause: Terminology and Transitions
19:36 Menopause: Not a Disease, But a Natural Developmental Phase
24:49 Perimenopause: Changes in Hormonal Orchestrations
31:03 Childhood Memories and Conversations with Grandparents
39:14 Thyroid and Reproductive Hormones Impact on Each Other
42:16 Inflammation, Thyroid, and Gut Health
49:29 Open Conversation and Respect in Healthcare Disagreements
56:26 Understanding the Pelvic Floor and Its Functions
1:04:26 The Protective Role of Fat and Beta-Amyloid Plaques
1:12:53 The Importance of Having Early Conversations About Disruption
1:16:04 Off-label Uses of Hormone Therapy for Dryness and More
1:19:24 Personality Changes and Anxiety in Menopause
1:22:42 The Complexity of Libido and the Role of Testosterone
1:26:04 Nurturing a Deep and Meaningful Connection in Relationships
1:29:29 Where to Find Dr. Suzanne’s Resources

We are grateful to our sponsors:

Neurohacker

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Next Episode

Understanding Stress, HRV & Feeling Safe as a Woman with Dr. David Rabin

Dr. David Rabin, guides us through the realms of distress, bad stress, and eustress, the good stress that can benefit us – with exercise as a prime example. The conversation unravels the collective stress epidemic and delves into the physiological consequences of chronic inflammation and stress.

Dr. Rabin shares his insights on mechanisms and interventions that can enhance parasympathetic function. From breathing exercises to meditation, Dr. Estima and Dr. Rabin explore a vast array of tools for healing. Heart rate variability takes center stage, becoming a crucial predictor for longevity. The duo explores its origins, manipulability, and the intriguing variations between individuals – addressing questions about age, genetics, and nutrition and their impact on HRV.

Dr. Estima and Dr. Rabin also venture into the fascinating realm of the female stress response and feeling safe, uncovering the unique and distinct ways women navigate stress compared to their male counterparts. The exploration of this topic promises an engaging and enlightening discussion that sets this episode apart.

Episode Overview:

00:00 Intro and Teaser

01:08 Introduction to Stress and Its Impact on the Body

04:02 Understanding the Difference Between Eustress and Distress

08:24 Individual Responses to Stress Based on Personal History

10:37 The Meaning of Wearing Masks: Personal Choice or Political Statement?

20:26 Training the Mind-Body Connection for Resilience

23:28 Collective Distress and Hyper-vigilance in Society

26:23 The Connection Between Stress and Learning Difficulties

29:25 The Primitive Stress Response: Survival Threats and Fear

33:13 Biomarkers for Stress and Sympathetic Dominance

36:09 Understanding Heart Rate Variability (HRV) and Its Significance

39:25 Factors Affecting HRV: Individual Differences and Upward Trends

48:44 The Importance of Feeling Safe for Sleep and Health

57:54 The Benefits of Soothing Touch and Apollo Wearable

62:34 Introducing Apollo Neuro: Frequencies for Body Wellness

66:16 The Benefits of Apollo Neuro for Sleep and Recovery

Bio:
Dr. Dave Rabin, MD, PhD, is a neuroscientist, board-certified psychiatrist and Executive Director of The Board of Medicine, who is one of only a handful of psychedelic experts duly credentialed as an MD and PhD and practicing ketamine and MDMA-assisted therapy with his patients. In 15 years of studying the impact of chronic stress in humans, he focuses on non-invasive therapies for treatment-resistant illnesses. He is also the Co-founder & Chief Medical Officer at Apollo Neuroscience, the first scientifically validated wearable technology to improve heart rate variability, focus, relaxation, and access to meditative states by delivering gentle vibrations to the body.

Resources mentioned:

https://Apolloneuro.com

https://Wearablehugs.com

Social @drdavidrabin

We are grateful to our sponsors:

Equip

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Timeline

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