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The Tim Ferriss Show
The Tim Ferriss Show

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

January 28, 2026 • 2h 7m

Summary

⏱️ 12 min read

Overview

Dr. Tommy Wood, an associate professor specializing in brain health and neuroscience, discusses evidence-based strategies for preventing cognitive decline and dementia. He explains that 45-70% of dementia cases may be preventable through lifestyle interventions, covering topics from infant brain development to adult cognitive enhancement, including the role of ketones, omega-3s, exercise intensity, creative pursuits like music and language learning, and the critical importance of sleep and oral health.

Why Human Babies Are Fat and What It Means for Brain Development

Human babies are uniquely born with significant body fat compared to other mammals, which serves as a critical repository for brain development needs. This fat provides both DHA (omega-3 fatty acids) and a source for ketone production, which the developing brain preferentially uses for building structural components like fats and cholesterol. This evolutionary adaptation highlights the brain's enormous energy and nutrient demands during early development.

  • Humans are the only mammalian species born with significant body fat, primarily to support brain development
  • Baby fat serves as a repository for DHA and provides ketones as the preferred synthetic precursor for the developing brain
  • Ketones are particularly important for making brain structure components like fats and cholesterol during development
" When the brain is developing in particular, and I think this is also very relevant to recovery from brain injuries and other states, the preferred synthetic precursor, as in the thing that the brain uses to make structure like fats and cholesterol and that kind of stuff, which makes up a significant chunk of the brain, ketones are the preferred source, particularly in the developing brain, but I think also later on in various states as an adult. "

Treating Brain Injury in Newborns and Adults

For newborns with brain injuries, cooling therapy to 33.5°C for 72 hours significantly reduces death and disability in cases of oxygen deprivation. Interestingly, caffeine has emerged as a beneficial treatment for preterm babies, improving cognitive function durably into childhood. For adults after concussion, key interventions include managing fevers, controlling blood sugar spikes, supplementing with creatine and omega-3s, considering exogenous ketones, and returning to low-level aerobic exercise as soon as tolerable.

  • Cooling newborns to 33.5°C within hours of birth for 72 hours significantly reduces death and disability from hypoxic-ischemic encephalopathy
  • Caffeine treatment in preterm babies shows significant improvements in cognitive function that persist into childhood
  • After adult brain injury, prevent fevers with acetaminophen and manage blood sugar by avoiding refined carbohydrates
  • Post-concussion supplements include creatine, omega-3 fatty acids, exogenous ketones, B vitamins (especially riboflavin), and branched-chain amino acids for sleep
  • Early return to physical activity at a level that doesn't worsen symptoms is critical for recovery
" The most important thing to do is to prevent fevers. So get your flu shots, etc. "

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