In this episode of The Joe Rogan Experience, Joe Rogan sits down with Dr. Tommy Wood — neuroscientist, performance expert, and author of The Stimulated Mind — to break down what actually protects your brain from decline. If you care about staying sharp for decades, this conversation is a must-watch. 👉 Watch the full episode here.

Joe Rogan, comedian, UFC commentator, and long-form interviewer, is known for exploring big ideas around health and human performance. Dr. Tommy Wood brings deep scientific expertise — working with everyone from dementia researchers to elite Formula 1 drivers — to explain what truly keeps the brain functioning at a high level.

The big takeaway?

Dementia is not just genetics. In fact, up to 45–70% of cases may be preventable.

And what prevents it isn’t complicated — but it does require effort.

🧠 Dementia: It’s Not Just Genetic

Dr. Wood explains that while genes like ApoE4 can increase risk, they are risk multipliers, not destiny. Most Alzheimer’s cases are not caused by a single gene mutation.

More importantly:

• Alzheimer’s (60–80% of dementia cases)

• Vascular dementia (10–20%)

…are strongly linked to lifestyle and environment.

Translation:
Your daily habits matter more than you think.

The Core Thesis: The Brain Is “Use It or Lose It”

Dr. Wood’s central argument is simple:

The brain functions like muscle and bone — it adapts to the stimulus you give it.

In today’s world, we are:

• Overstimulated by content

• Understimulated cognitively

Scrolling social media ≠ challenging your brain.

Using AI to think for you ≠ learning.

Passive consumption builds nothing.

The brain thrives on:

• Novelty

• Difficulty

• Mistakes

• Learning

Failure, in fact, is what drives neuroplasticity.

When you try something new and mess up, your brain reallocates resources to close the gap between expectation and reality. That’s growth.

The “Headroom” Concept (One of the Best Insights)

Dr. Wood introduces the idea of cognitive headroom:

It’s the gap between:

• What you need daily

• What you’re capable of at your peak

Just like strength training builds physical reserve, cognitive challenge builds mental reserve.

That reserve protects you when:

• You’re stressed

• Sleep deprived

• Sick

• Aging

Without headroom, decline hits harder.

ACTIONABLE TAKEAWAYS

Here’s what you should actually do differently starting now:

1️⃣ Learn Something Hard (And Stick With It)

Not scrolling. Not watching.

Learning.

Examples:

• A new language

• A musical instrument

• Chess

• Dancing

• Complex strength training

• Martial arts

• Painting

Dr. Wood emphasized that developing some level of expertise produces stronger long-term brain benefits than casually dabbling.

👉 Pick 1–2 skills and commit long-term.

2️⃣ Lift Weights (Yes, For Your Brain)

Resistance training supports white matter integrity — critical for:

• Processing speed

• Decision-making

• Executive function

This was a subtle but powerful point.

Cardio is good.

Strength training may be even more important for long-term brain structure.

👉 Lift 2–4 times per week.

3️⃣ Do Short, Intense Bursts for Immediate Brain Boost

A surprising finding:

Even a few 6-second maximal sprints can acutely improve cognitive function.

Light jogging for 20 minutes improves:

• Blood flow

• Arousal

• Focus

👉 Before important work: move your body.

4️⃣ Protect Sleep Like It’s Sacred

Sleep is where:

• Neuroplasticity locks in

• Brain cleanup occurs

• Recovery happens

Improving sleep improves:

• Blood pressure

• Blood sugar

• Social engagement

• Motivation

👉 Fix your sleep before chasing supplements.

5️⃣ Manage Arousal, Not Just Stress

Elite performers don’t eliminate stress — they manage it.

Performance follows a bell curve:

• Too calm = underperform

• Too stressed = collapse

• Optimal arousal = peak output

This applies to:

• Public speaking

• Big meetings

• Athletic performance

• Parenting

👉 Learn breathwork or downregulation tools to reset quickly.

6️⃣ Stop Expecting Decline

One of the most powerful parts of the conversation:

Large population studies show cognitive decline after midlife.

But when researchers follow individuals over decades, many maintain function well into their 70s and 80s.

The belief that “aging = decline” may itself accelerate decline.

👉 Continue challenging yourself past 50. Especially past 50.

The 3S Model for Brain Health

Dr. Wood breaks brain longevity into three categories:

1️⃣ Stimulus

Challenge your brain.

2️⃣ Supply

Ensure good blood flow, metabolic health, and nutrients:

• Control blood pressure

• Control blood sugar

• Omega-3s

• Vitamin D

• B vitamins

• Iron

• Magnesium

3️⃣ Support

Allow adaptation:

• Sleep

• Hormonal health

• Recovery

• Avoid chronic stress

• Avoid smoking

• Limit excessive alcohol

You don’t need perfection.

You need consistency.

The Social Media Warning

Constant exposure to:

• Richer people

• More attractive people

• More successful people

Can lower your perceived social rank and increase stress physiology.

For athletes, seeing greatness can inspire.

For many others, it demoralizes.

👉 Curate your inputs. Protect your psychology.

The Big Picture

The brain doesn’t decline because of age alone.

It declines because:

• We stop learning

• We stop moving

• We stop challenging ourselves

• We expect to fade

Dementia is not guaranteed.

Cognitive decline is not inevitable.

But passivity accelerates it.

Final Thought

If you want to future-proof your brain:

• Do hard things

• Lift heavy things

• Sleep deeply

• Stay socially engaged

• Keep learning

• Stay uncomfortable

And never assume you’re “too old” to improve.

If you want more science-backed breakdowns like this — without the fluff — make sure you’re subscribed.

👉 Subscribe to Wellness Rollup and stay sharp for life.