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The Tim Ferriss Show #851 · January 28, 2026 · 1h 45m

Dr. Tommy Wood — How to Future-Proof Your Brain from Dementia

Dr. Tommy Wood
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Dr. Tommy Wood — neuroscience professor at University of Washington — on dementia prevention. Key finding: 45-70% of dementia is preventable through lifestyle factors including exercise, sleep, social connection, and cognitively demanding activities like music and language learning.

Curious

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Musical training protects against cognitive decline01:21:45
Wood cites music and language learning as cognitively demanding activities that build brain resilience. Second independent reference.
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Editorial

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45-70% of dementia is preventable00:29:34
Lifestyle factors — exercise, sleep, social connection, cognitive challenge.
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VO2 max as dementia insurance00:55:54
Cardiorespiratory fitness is the strongest modifiable predictor of brain health.
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Your brain needs to fail to grow01:21:45
Cognitive challenge requires difficulty — easy tasks don't build resilience.
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Sleep, air pollution, and gum disease as overlooked dementia risks01:38:04
Three underappreciated risk factors.
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Misc

✧Dr. Wood is also Washington's 2nd Strongest Man — not a typical neuroscience professor
✧Discusses concussion protocol: fever management, ketones, skip the Powerade
✧CGM monitoring and the 'use it or lose it' glucose paradox
✧Jiu-jitsu referenced as both physical and cognitive training
✧StarCraft cited as a cognitively demanding activity that builds brain resilience
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