How To Build A Better BRAIN (+ Ketamine, Nicotine, Alcohol & More!) With Dr. Tommy Wood.

Ben Greenfield

Apr 16, 2026

Episode description

Full Show Notes: bengreenfieldlife.com/stimulatedmind

In this episode with Dr. Tommy Wood, you'll explore what actually determines how well your brain functions across your entire lifespan, from the inputs that drive cognitive development in infancy all the way through the habits, environments, and daily choices that either accelerate or protect against decline in adulthood and old age, all grounded in the research behind his new book, The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age.

You'll discover why the modern world leaves you simultaneously overstimulated by technology and understimulated in the ways that actually build cognitive capacity, why lactate from intense exercise may be one of the most underrated brain health tools you have, and which types of exercise target different parts of the brain. Dr. Wood also gets personal on his own diet and supplement stack, breaks down what AI is actually doing to your cognitive capacity, and gives his honest take on alcohol, nicotine, ketamine, and exogenous ketones.

You can purchase his new book, The Stimulated Mind, here.

Episode Sponsors:

TruDiagnostic: TruDiagnostic is an advanced at-home health test that uses epigenetic analysis to measure over a million biomarkers, giving you personalized, data-driven insights into your aging, energy, and overall health so you can stop guessing and start optimizing with a clear plan. Visit TruDiagnostic.com and use code BEN20 for 20% off.

Quantum Upgrade: Recent research has revealed that the Quantum Upgrade was able to increase ATP production by a jaw-dropping 20–25% in human cells. Unlock a 15-day free trial with the code BEN15 at quantumupgrade.io.

Hiya: Give your kids the full-body nourishment they need to grow into healthy adults. I’ve secured a special deal with Hiya on their best-selling children's vitamin—get 50% off your first order today! To claim this deal, you must go to hiyahealth.com/BEN (it is not available on their regular website).

MTE: MTE is a caffeine-free daily drink mix with adaptogens, nootropics, and superfoods for clean energy, sharp focus, and balanced mood, without the crash. Boost your wellness at a systemic level with MTE's 13 healthy ingredients. Check th

Mindsip insights from this episode:

Augment work with AI as cognitive orthotic to prevent skill atrophy

To avoid skill atrophy, use AI as a 'cognitive orthotic' to augment your own work rather than as a 'cognitive prosthetic' to replace it entirely.

#AI

#atrophy

Recognize nicotine's cognitive boost as an illusion

While stimulants like nicotine can make you feel like you're performing better, objective testing often shows you're actually performing worse.

#cognition

#nicotine

Prioritize home environment for optimal brain recovery in babies

For babies with brain injuries, the home environment they return to is a more significant predictor of their future brain function than what happens in the hospital.

#brain

#children

Engage in aerobic and resistance training for optimal brain health

Aerobic exercise benefits the brain's gray matter and memory, while resistance training benefits the white matter and executive function.

#cognition

#exercise

Maintain brain function with regular practice

A study on pianists showed that older expert players who practiced regularly performed just as well as younger experts, indicating that consistent practice is the key to maintaining function.

#cognition

#routine

Engage in neuroplasticity to transform brain structure through learning

The brain can physically change its structure through a process called neuroplasticity, where learning new skills like juggling can cause measurable changes on an MRI scan.

#cognition

#neuroplasticity

Consider low-dose lithium for cognitive function and mood enhancement

There is interesting data on using low-dose lithium orotate (1-5 mg) for mood, cognitive function, and potentially reducing cognitive decline.

#cognition

#mood

Utilize lactate from exercise to boost brain health

Lactate produced during intense exercise acts as a key messenger that crosses into the brain and switches on the production of beneficial compounds like BDNF.

#BDNF

#lactate

Rethink reductionism to grasp brain complexity

The popular reductionist approach of breaking the brain into individual components has failed to explain how it works, as the whole is greater than the sum of its parts.

#cognition

Ben Greenfield

The Potent Brain & Body Ketone Fuel You’ve Probably Never Heard Of: The Science Of R3HBG With Tecton’s Dr. Mike Chesne

How To Maintain Muscle On A GLP-1, Why Protein Stops Working As You Get Older, The Truth About Eating “Before Bedtime” & More! Solosode #502

What Happens When A *Pharmacist* Decides To Start A *Supplements* Company (WARNING: Be Careful With Your Creatine Gummies!)

Is Mitochondrial Transplantation The Longevity Intervention Of The Future (OLD Mice Climbing Up Walls Like YOUNG Mice!) With Tom Benson of Mitrix

Could ONE Score Reveal How Fast You’re Aging? The Longevity Quotient & How a Former NFL Player Is Redefining The Standards of Longevity Medicine, With Jimmy St. Louis