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Training & Exercise

Podcast 200: How Exercise Improves Cognitive Function & Longevity with Dr. Tommy Wood

December 6, 2022

Better brain health comes with exercise. On this week's podcast, neuroscientist Dr. Tommy Wood breaks down the mind/body connection, and shares more about the exercises programs, recovery protocols, and nutritional habits that can improve cognitive function and long-term brain health.

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This week, we’re joined by neuroscientist Dr. Tommy Wood who shares that there it’s possible for us to stave off cognitive decline with something fairly simple: exercise. Dr. Wood is not only a neuroscientist – he has also coached and competed in multiple sports including rowing, CrossFit, powerlifting, and ultra-endurance racing – and uses both his academic and real-life experience to share more about the role of exercise in cognitive function and brain health. Expect to get more information on which activities are the most effective and why, the role stress plays in our brain health, and how recovery is essential to recovery physically and mentally.

Want to see your questions answered? Email us – – or you can call our listener line (508-443-4952) and leave a voicemail, and your question might be answered on a future episode.


  • 2:50 – Dr. Wood’s background in neuroscience and pediatrics
  • 4:38 – The mind-body connection
  • 6:40 – The framework for optimal brain health
  • 10:58 – The importance of committing to sleep
  • 16:00 – How nutrients affect overall brain health
  • 20:15 – The effect of creatine and creatinine
  • 22:05 – How general movement influences the brain
  • 25:33 – The amount of exercise needed to see a positive change in cognitive function
  • 28:13 – How reducing stress can lead to better brain health
  • 31:40 – The best ways to recover to improve cognitive function
  • 34:19 – How to start exercising to optimize brain health
  • 37:45 – Strength training programs
  • 41:27 – Training to avoid dementia and improve long-term health
  • 46:06 – The ideology of Movement Snacks



Ellen J. Langer Study on Sleep Duration and Cognitive Performance

Marc Hamilton Study on Seated Calf Raises

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