Neuroscientist Warning: These Daily Habits Are Raising Your Dementia Risk

Rich Roll

Mar 23, 2026

Episode description

Dr. Tommy Wood is a neuroscientist, physician, and associate professor at the University of Washington. We discuss why cognitive decline is not inevitable, what the research actually says about dementia prevention, and the lifestyle levers that move the needle on long-term brain health. READ MORE👉🏼http://bit.ly/richroll975

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CHAPTERS
00:00:00 Intro
00:01:41 Is Brain Decline Inevitable?
00:03:33 Cardiovascular Health & Cognitive Decline
00:05:00 Seattle Longitudinal Study & Super Agers
00:09:41 Prevention Strategies & Basics of Brain Health
00:21:23 Modern Overstimulation & Understimulation
00:22:36 Multitasking, Distraction, and Brain Adaptation
00:25:38 AI as Cognitive Prosthetic vs Orthotic
00:28:45 Neuroplasticity & Lifelong Learning
00:31:24 AD BREAK 1
00:34:55 Embracing Discomfort & Mistakes for Growth
00:39:33 Exercise & Movement for Brain Health
00:41:56 Types of Exercise & Cognitive Benefits
00:47:48 Exercise Variety & Avoiding Reductionism
00:51:16 Resistance Training Muscle Mass vs Strength
00:55:36 Bodybuilding vs Functional Movement
00:57:44 AD BREAK 2
01:00:58 Nutrition Energy Nutrients Pattern
01:10:41 Overeating Metabolic Syndrome and Brain Shrinkage
01:13:26 Navigating Food Choices in Modern Environments
01:16:53 Nutrient Dense Foods & Plant Based Considerations
01:19:34 Protein & Omega 3 Recommendations
01:29:02 Sugar Mindset and Food Guilt
01:33:43 Mindset Self Compassion and Health Outcomes
01:40:16 Societal Responsibility & Health Inequities
01:41:23 Supplementation What Matters Most
01:42:26 Blood Markers & Testing for Brain Health
01:47:45 Creatine for Brain Health
01:51:43 Sleep Foundation of Brain Health
01:54:05 Sleep Quality Medications and Wearables
02:00:22 Elite Athletes Recovery and Sleep
02:12:27 Final Empowering Message

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Thanks To The Team: Jason Camiolo, Dan Drake, Morgan McRae, Blake Curtis, Desmond Loh

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Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist. But mainly I'm a dad of four. If you want to know more, visit my website or check out these two the NY Times articles:
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Mindsip insights from this episode:

Enhance executive function with resistance training for white matter growth

While aerobic exercise benefits grey matter and memory, resistance training specifically improves the brain's white matter, which is crucial for executive function and decision-making.

#cognition

#exercise

Engage in failure to stimulate brain growth

The brain's primary driver for change and learning is making errors, which is why you must engage in uncomfortable situations where you might fail.

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Leverage AI as cognitive orthotic to enhance thinking skills

Use AI as a 'cognitive orthotic' to enhance your own thinking rather than a 'cognitive prosthetic' that replaces it, which can cause you to lose your skills.

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Shift mindset to influence blood sugar levels

In one study, participants who merely believed they were drinking a high-sugar milkshake experienced a higher blood sugar spike, demonstrating how your mindset directly impacts your physiology.

#glucose

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Balance stimulation for improved brain function

We are chronically overstimulated by multitasking and social media while being understimulated in the focused, deep learning that actually improves brain function.

#cognition

#social-media

Avoid chronic restriction to protect brain health

Both chronic overeating and chronic caloric restriction are associated with smaller brains, challenging the idea that severe restriction is a path to longevity.

#brain

#longevity

Improve sleep at any age to enhance brain health

It's never too late to improve your brain health, as studies show that improving sleep even in your 50s, 60s, or 70s is associated with a lower amyloid burden in the brain.

#brain

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Maximize brain benefits with high-intensity interval training

High-intensity interval training (HIIT) provides greater improvements to the brain's hippocampus structure and function than moderate jogging, with benefits retained for up to five years.

#cognition

#HIIT

Rethink sleep tracking to enhance next-day performance

How you think you slept is a better predictor of next-day performance than your actual sleep data, a phenomenon that challenges the hyper-focus on wearables known as 'orthosomnia.'.