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

Sponsor read for TruDiagnostic at-home epigenetic test analyzing 180+ biomarkers with a 90-day actionable plan.

Sponsor read for Quantum Upgrade subscription claiming to mitigate EMF effects and boost ATP.

Tommy Wood's book on building brain function through environment and stimulus, future-proofing against dementia.

Read to babies and children and support their learning to read as a foundational brain-development stimulus.

Engage children in play with small risk of injury that requires complex motor skill and emotional regulation.

Create bright daytime and dark/calm nighttime environments to support sleep, especially for children.

Sponsor read for Hiya children's greens powder mixed with milk, 55+ whole food ingredients.

Sponsor read for MTE drink powder combining 13 nootropics and adaptogens with theacrine instead of caffeine.

Teaching adults music theory produces changes in brain structure and executive function, even without playing an instrument.

Playing music and maintaining music hobby late in life is associated with slower cognitive decline and lower dementia risk.

Magnesium L-threonate may support formation of new synapses when paired with a learning task.

Learning to juggle produces measurable structural changes in visual cortex on MRI.

Promotion of the Health Optimisation Summit in London, September 2026.

Aerobic and high-intensity interval training particularly benefits the hippocampus and memory function.

Resistance training improves white matter structure/function and executive function.

Sports requiring complex motor skill plus cognition (pickleball, tennis, martial arts, board sports) deliver broadest cognitive benefit.

BFR training generates high lactate and may acutely improve cognitive acuity post-workout.

4x4 high-intensity intervals (85-95% max HR) three times weekly improved hippocampus structure/function with lasting effects.

Do your own intellectual work first, then use AI for feedback to enhance rather than replace your cognition.

Tommy's diet is ~80-90% whole foods: fruit, berries, meat, eggs, fish, vegetables with carbs scaled to training.

Tommy supplements vitamin D in winter as part of brain-supportive nutrient strategy.

Tommy takes a high quality multivitamin to ensure adequate B vitamins critical for brain function.

Tommy takes creatine as part of his brain/performance supplement stack.

Tommy takes low-dose lithium orotate based on emerging data on mood and cognitive decline.

Tommy takes a high-quality omega-3 supplement if not eating seafood regularly.

Tommy eats seafood regularly as primary source of omega-3s for brain health.

MCT oil shows improved brain ketone uptake and cognitive function in those experiencing decline.