Uploaded March 2026 | Updated September 2026, 3 weeks ago
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👉🏼bit.ly/richroll975
✌🏼🌱 – Rich
This Episode Is Brought To You By…
Birch: For 20% off ALL mattresses👉🏼bit.ly/birchliving
Momentous: High-caliber human performance products for sleep, focus, longevity, and more. For listeners of the show, Momentous is offering up to 35% off your first order👉🏼bit.ly/LiveMomentous2025
Squarespace: Use code RichRoll to save 10% off👉🏼bit.ly/squarespace2025
Go Brewing: Use code Rich Roll for 15% OFF👉🏼bit.ly/gobrewing2025
Check out all of the amazing discounts from our Sponsors👉🏼richroll.com/sponsors
LISTEN / SUBSCRIBE TO THE PODCAST
Apple Podcasts: bit.ly/rrpitunes
Spotify: bit.ly/rrpspotify
Google: bit.ly/rrpgooglepods
Meal Planner: meals.richroll.com
Voicing Change Book: richroll.com/vc
Clips Channel: youtube.com/c/RichRollPodcastClips
Newsletter: bit.ly/rollcallemail
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
CONNECT WITH RICH
✩ Website - http://richroll.com
✩ Rich Roll Podcast - richroll.com/all-episodes
✩ Instagram - instagram.com/richroll
✩ Twitter - twitter.com/richroll
✩ Facebook - facebook.com/richrollfans
✩ Strava - strava.com/athletes/14443?oq=rich
✩ Memoir: Finding Ultra - richroll.com/shop/books/finding-ultra
✩ Meals - http://meals.richroll.com
✩ Cook - The Plantpower Way - richroll.com/shop/books/the-plantpower-way-signed
✩ Italian! - The Plantpower Way: Italia - richroll.com/shop/books/the-plantpower-way-italia-signed
✩ Support - patreon.com/richroll
Thanks To The Team: Jason Camiolo, Dan Drake, Morgan McRae, Blake Curtis, Desmond Loh
* * * * *
NEW TO RICH?
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:
bit.ly/otillonyt
bit.ly/vegansglam
I LOVE MAIL! SEND IT HERE:
2630 Conejo Spectrum St.
Thousand Oaks, CA 91320
#richroll #richrollpodcast
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👉🏼bit.ly/richroll975
✌🏼🌱 – Rich
This Episode Is Brought To You By…
Birch: For 20% off ALL mattresses👉🏼bit.ly/birchliving
Momentous: High-caliber human performance products for sleep, focus, longevity, and more. For listeners of the show, Momentous is offering up to 35% off your first order👉🏼bit.ly/LiveMomentous2025
Squarespace: Use code RichRoll to save 10% off👉🏼bit.ly/squarespace2025
Go Brewing: Use code Rich Roll for 15% OFF👉🏼bit.ly/gobrewing2025
Check out all of the amazing discounts from our Sponsors👉🏼richroll.com/sponsors
LISTEN / SUBSCRIBE TO THE PODCAST
Apple Podcasts: bit.ly/rrpitunes
Spotify: bit.ly/rrpspotify
Google: bit.ly/rrpgooglepods
Meal Planner: meals.richroll.com
Voicing Change Book: richroll.com/vc
Clips Channel: youtube.com/c/RichRollPodcastClips
Newsletter: bit.ly/rollcallemail
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
CONNECT WITH RICH
✩ Website - http://richroll.com
✩ Rich Roll Podcast - richroll.com/all-episodes
✩ Instagram - instagram.com/richroll
✩ Twitter - twitter.com/richroll
✩ Facebook - facebook.com/richrollfans
✩ Strava - strava.com/athletes/14443?oq=rich
✩ Memoir: Finding Ultra - richroll.com/shop/books/finding-ultra
✩ Meals - http://meals.richroll.com
✩ Cook - The Plantpower Way - richroll.com/shop/books/the-plantpower-way-signed
✩ Italian! - The Plantpower Way: Italia - richroll.com/shop/books/the-plantpower-way-italia-signed
✩ Support - patreon.com/richroll
Thanks To The Team: Jason Camiolo, Dan Drake, Morgan McRae, Blake Curtis, Desmond Loh
* * * * *
NEW TO RICH?
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:
bit.ly/otillonyt
bit.ly/vegansglam
I LOVE MAIL! SEND IT HERE:
2630 Conejo Spectrum St.
Thousand Oaks, CA 91320
#richroll #richrollpodcast
