Neuroscientist Reveals The #1 Thing You Can do to Stop Cognitive Decline (it’s NOT diet)
Summary
TLDRIn this engaging discussion, neuroscientist Dr. Tommy Wood explores the intriguing link between muscle mass, resistance training, and cognitive function. Debunking the myth that muscular individuals are less intelligent, he presents evidence suggesting that muscle mass is a strong predictor of brain volume and cognitive health. The conversation delves into how resistance training can positively impact brain structure and function, with studies indicating improved white matter and cognitive performance. The dialogue also touches on the potential short-term cognitive benefits of exercise and the importance of arousal in performance, offering valuable insights into brain health and physical activity.
Takeaways
- 💪 The stereotype that muscular individuals are less intelligent is debunked by recent research.
- 🧠 Neuroscientist Dr. Tommy Wood discusses the correlation between muscle mass and brain health, suggesting that more muscle mass can be linked to better cognitive function.
- 🏋️♂️ Resistance training is highlighted as a significant factor in maintaining and potentially improving cognitive function, especially in older populations.
- 🧐 The brain's white matter, responsible for fast communication between neurons, shows improved structure with resistance training.
- 💊 Creatine supplementation is mentioned as a way to support muscle mass and potentially cognitive function.
- 🧘♂️ The importance of functional muscles over just big muscles is emphasized for cognitive benefits.
- 🧬 The release of certain marines during muscle work, like BDNF, is crucial for long-term cognitive function and brain structure.
- 🩸 Improved blood sugar regulation due to muscle mass is linked to better long-term cognitive health.
- 🏋️♀️ The physical act of lifting weights, especially learning new skills, directly stimulates the brain and improves cognitive function.
- 🧠 The concept of 'neurovascular coupling' is introduced, explaining how active neurons require more blood flow, which is facilitated by a healthy vascular system.
- ⏰ Short-term cognitive benefits from exercise are noted, with the optimal duration being around 10-20 minutes of moderate to high-intensity activity.
Q & A
What was the main focus of the paper discussed in the transcript?
-The paper focused on whether resistance training could protect certain regions of the brain that are at risk for cognitive decline and dementia.
What is the relationship between muscle mass and cognitive function according to the studies mentioned?
-Studies suggest that having more muscle mass is associated with better cognitive function, and it can be a better predictor than fat mass and BMI.
What is the role of body composition in brain volume?
-Body composition, particularly muscle mass, is one of the best predictors of brain volume, which is the amount of brain tissue inside the skull.
How does resistance training affect brain structure and function?
-Resistance training has been shown to improve the structure of white matter tracks in the brain and is associated with significant improvements in cognitive function.
What are the potential benefits of creatine mentioned in the transcript?
-Creatine can help preserve muscle mass and maintain strength, even when in a caloric deficit, which may support cognitive function and brain health.
What is the importance of functional muscles in relation to cognitive function?
-It's not just about having big muscles; they need to be strong and functional, as this is likely what drives cognitive function.
How does the brain's white matter play a role in cognitive function?
-White matter in the brain, composed of myelinated axon sheaths, is responsible for fast communication between neurons, which is crucial for cognitive function.
What is the concept of neurovascular coupling, and how does it relate to exercise?
-Neurovascular coupling is the process where active neurons draw in additional blood flow for more oxygen and nutrients. Physical activity can enhance endothelial function, which is vital for this process.
Can short-term exercise or resistance training improve brain function acutely?
-Yes, acute exercise, especially of moderate intensity and duration, can improve cognitive function on standardized tests.
What is the role of arousal in cognitive performance during physical activity?
-Arousal needs to be at an optimal level for peak cognitive performance. Too little or too much can be detrimental, with the ' Yerkes-Dodson Law' illustrating this relationship.
How does Blood Flow Restriction (BFR) training affect cognitive function?
-BFR training provides a significant stimulus without a large metabolic load, potentially improving cognitive function by increasing arousal without causing significant fatigue.
Outlines
💪 The Link Between Muscle Mass and Cognitive Function
The paragraph discusses a paper that explores the stereotype that individuals with larger muscles might not be as intelligent. It introduces the guest, Dr. Tommy Wood, a neuroscientist and weightlifter, who explains that there's actually evidence suggesting a positive correlation between muscle mass and cognitive function. He mentions that muscle mass is a better predictor of brain volume than fat mass or BMI, and that people with more muscle mass tend to have better cognitive function and slower cognitive decline over time. The conversation also humorously touches on the differences between Australians and Brits, and Dr. Wood's personal interest in the topic.
🧠 Brain Health and Resistance Training
This section delves into the specific areas of the brain that are at risk for Alzheimer's disease and how resistance training can positively impact these areas. It discusses how resistance training can improve the structure of white matter tracks in the brain and enhance cognitive function. The conversation also mentions the potential metabolic benefits of resistance training for the brain, such as the release of brain-derived neurotrophic factor and improved blood sugar regulation, which are both important for cognitive health.
🏋️♂️ The Effects of Straining on Brain Health
The discussion here explores the idea that the physical act of straining during weightlifting could have positive effects on brain health. It suggests that the increased pressure during straining might improve vascular function in the brain, which is crucial for cognitive function. The conversation also touches on the potential neuroprotective effects of straining in the context of traumatic brain injury and how it might help prevent brain distortion.
🏃♂️ Short-Term Cognitive Benefits of Exercise
This paragraph examines the short-term cognitive benefits of exercise, particularly resistance training. It highlights that while the exact dosage of exercise needed for cognitive improvement is not known, there is evidence that both aerobic and anaerobic exercises can acutely improve cognitive function. The conversation points out that exercises should not be so exhausting that they negatively impact cognitive function immediately after, and that there is a sweet spot for arousal levels that optimizes performance.
🤔 The Role of Arousal in Cognitive Performance
The final paragraph discusses the role of arousal in cognitive performance, suggesting that there is an optimal level of arousal for achieving peak cognitive function. It reflects on personal experiences with different types of workouts and their effects on cognitive readiness, particularly before tasks like public speaking or filming. The conversation considers the possibility that certain types of exercise, like Blood Flow Restriction (BFR) training, might be particularly effective for enhancing cognitive function due to their ability to increase arousal without causing significant metabolic fatigue.
Mindmap
Keywords
💡Neuroscientist
💡Resistance Training
💡Cognitive Function
💡Muscle Mass
💡Brain Volume
💡Epidemiological Studies
💡White Matter
💡Randomized Control Trials (RCTs)
💡Neurovascular Coupling
💡Arousal
💡Blood Flow
Highlights
Dr. Tommy Wood discusses the relationship between muscle mass and intelligence.
A recent paper challenges the stereotype that muscular individuals are less intelligent.
Epidemiological studies suggest muscle mass is a better predictor of brain volume than fat mass or BMI.
Having more muscle mass is associated with better cognitive function.
Resistance training can improve brain structure and function.
Muscle function, not just size, is crucial for driving cognitive function.
Studies show resistance training can protect the brain from cognitive decline and dementia.
White matter tracks in the brain improve with resistance training in older individuals.
Creatine supplementation is suggested to help preserve muscle mass and cognitive function.
Physical activity, including resistance training, can have a positive impact on vascular function and brain health.
The potential neuroprotective effect of resistance training against traumatic brain injury is being researched.
Short-term cognitive benefits from exercise are supported by evidence.
Arousal levels influenced by exercise can affect cognitive performance.
BFR (Blood Flow Restriction) training may provide cognitive benefits without significant metabolic load.
Dr. Wood shares his personal protocol for enhancing cognitive function before talks or filming.
The discussion suggests that BFR might be an effective method for cognitive enhancement.
Dr. Wood's findings and research are shared on Instagram and his podcast.
Transcripts
all right Dr Tommy wood there's kind of
this old thought that if you resist
trrain or you have muscle that you're
you're probably not the smartest person
in the world and I know that that's true
for me and maybe a couple other people
but you guys just published a pretty
interesting paper that looked at this
basically to find like people that
resistance strain are they actually
stupid and I know that's and I know
that's not literally what the paper was
about but it's basically what it looked
at in a weird different way so I'll let
you kind of explain what you guys did
with this CU it's really interesting
stuff sure so I'll I'll give a a little
bit of background first and obviously I
study the brain I'm a neuroscientist
it's it's it's my day job um and I also
like to lift weights so you also work at
chip and
Del I
um my I went to I went to Vegas with um
my wife last year and she went to see
Thunder from from Down Under and they
worried they would try and recruit me
which is a very nice compliment on her
part I'm not sure that would be
Australian I I know exactly I don't have
the which actually then is also a um
it's it's a really big um it's very
offensive to Brits to be to be confused
for Australians so that's that's a whole
lot of thing wow we really started this
off badly um confirming my
point um so uh I would obviously like it
to be the case that if you were more
jacked you were smarter right that would
fit that would fit my personal uh
preferences um and there is actually
some data to support some of that so or
and but a lot of it is epidemiological
but if you look at things like um how
much brain you have in your skull and
that has to be uh it has to be relative
to your skull size right because
different people are different sizes
they have different Siz skulls they have
different size brains that actually
isn't related to intelligence or
cognitive function at all um but how
much of your skull is filled with brain
is so particularly as you get older you
start to lose brain volume and you just
have less brain inside that inside the
skull um when you look at predictor like
body composition predictors of brain
volume you know how much brain you have
in your skull um muscle mass is one of
the best predictors actually better than
um
uh fat mass and and BMI in some studies
at least there are also studies that
suggest that those who have more muscle
mass have better cognitive function uh
that's they've done that in
some uh uh cohorts like the UK B bank
and then there are also uh studies that
show that those who have more muscle
mass or particularly those who don't
have low muscle mass um have better
maintenance of cognitive function over
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so there's certainly this idea that um
those with more muscle mass at the
population level have better cognitive
function and they're less likely to
experience against cognitive decline um
however what and we've actually
published um similar studies looking at
cognitive function and how that relates
to body composition and you at least
what we found was the most important
thing was how functional those muscles
are so it's not just enough to have big
muscles you have to have those muscles
need to be strong as well they need to
be functional because it's probably that
function that's driving uh cognitive
function so this most recent paper we
published Louis niola was was the was
the first author um the idea was to look
at whether resistance training
particularly protected regions of the
brain there were at risk in cognitive
decline and dementia and to do that uh
using you randomized control Trials of
resistance training that then looked at
the structure and function of the brain
because we know that when we look at
epidemiological studies they're
observational you don't you can't
address causation um you can't really
know that it's the bigger muscles that
are driving the bigger brains or the or
the or the better cognitive function
but what we went through first was you
know which areas of the brain in
particularly at risk in Alzheimer's
disease which is the commonest cause of
dementia and it's the one that I think
most people are really concerned about
long term in terms of their cognitive
function and there were several areas of
the brain but um some of that includes
uh tracts of the white
matter which is the the M the melinated
axon sheaths that are they're
responsible for really fast
communication between neurons and both
the outer layer of the sort of like the
the wrinkled outer layer of the brain
the gray matter there the cortex and
then also the deeper parts of the brain
and then the rest of the body so this
the white matter is really responsible
for fast connections um and what the
studies show is in individuals and this
is older individuals um either Peron PR
menopausal and postmenopausal women or
um both men and women in their sort of
60s and 70s when they undergo a
resistance training program you start to
see um improved structure in these white
M tracks in the brain and associated
with that you also start to see some
significant improvements in cognitive
function so this is like direct um
Interventional evidence that suggests
that by lifting weights and it's uh very
standard weight training programs um you
can start to see significant
improvements in both brain structure and
and in brain function dang and that's
uh when you look at that that's somewhat
interlaced also with I mean we have some
evidence metabolically not just in
structure that I mean resistance
training and and lactate and whatnot can
be supportive of the brain too so I mean
there's some other so this was much more
was this looking at existing bodies of
research and kind of just compiling that
data and then there's some other I mean
is there other evidence to support
resistance training with the brain as
far as metabolic functions concerned I
think I've seen some stuff like that
there's there's probably multiple ways
that this
could could work and could act and some
of it um is probably related to mine um
release we know that um as you as you
work the muscles you're going to release
a whole bunch of Marines including
things like brain derived neurotrophic
factor that seems to be um important for
maintaining uh long-term cognitive
function and brain structure we know
that as you work the muscles but also as
you um start to gain muscle tissue you
have this bigger uh buffer for blood
sugar regulation and um you improve
blood sugar regulation and we know that
you because muscle muscle is your most
important glucose znc
and we know that blood sugar regulation
is is critical for long-term cognitive
function and the worse your blood sugar
regulation the higher your HBO andc the
faster your your rate of cognitive
decline on average um and then another
thing could just be the physical and
this is probably related to to some of
the things that you've seen is the the
physical act of lifting weights and
particularly learning the new skill of
lifting weights like the motor
coordination required to perform the
exercises that you're directly
stimulating the brain as you learn those
skills and as you you know work those
neuromuscular connections so I think
there's multiple levels at which um it
seems that resistance training can
significantly improve brain health is
there any benefit to it's going to sound
funny but sort of the straining that
comes and like intracranial pressure
lymphatic clearance like anything like
like when you're straining when you're
actually like really working hard is
there any literature to support that cuz
I I've kind of thought that before you
know like you go in a in a sauna our
mutual friend Paulie you know he's
talked about like one of the benefits of
being in a sauna is you kind of create
this interradial pressure that can help
that which you know can be good for
cerebral spinal fluid and whatnot so is
there possibly a benefit with sort of
the straining and the pressure that's
created if you're lifting heavy enough
or could it be more detrimental um so
the straining certainly doesn't seem to
be detrimental unless you happen to have
an Undiscovered aneurysm and there are
certainly people who've who've had um uh
brain hemorrhages due to straining
during weightlifting but it's
exceptionally rare so so certainly not
something that the people should be
worried about but this is an interesting
idea and actually we're um in my in my
lab currently we're using this idea as a
potential neuroprotective effect during
traumatic brain injury where um you
essentially create a simulated valala
maneuver so that's
straining what happens then is you do
you pressurize the vascular system in
the brain and then if you if the if the
skull is hit you've you've essentially
created this much stiffer network of
blood vessels that stop the brain the
Distortion that happens in the brain
when when you have when your brain gets
hit or your head gets hit um so in that
and there is there is already some
evidence that support this idea and
we're sort of like developing advice and
and we have a a model of TBI or
traumatic brain injury or concussion in
my lab that we're using for that but
when you're then thinking about uh more
generally there's certainly a
possibility that this could be
beneficial mainly
because one of the most important things
long term for cognitive function is
vascular function um and the function
and health of the blood blood vessels in
the brain and I mean also the peripheral
body and there's there kind of this old
adage that says that what's good for the
heart is good for the brain generally
because you have improved vascular
function um and that does seem to be the
case this is important
because whenever you do something
different with your brain different
regions of the brain become active and
when that happens you have this thing
called neurovascular coupling which
basically means that the neurons that
are more active they then draw in
additional blood flow so that you can
have more oxygen and nutrients going to
that part of the brain but if you don't
have a healthy vascular system it can't
respond in that way so imagine if you
had a brain that was just full of AOS
scerotic plaques um and that's it's an
over exaggeration but if you imagine
these like really stiff old nasty blood
vessels they can't dilate and contract
as you as they need to in order to
direct blood where it needs to go so you
do need a healthy vascular system now
one of the main drivers of um the
function of the vascular system is
endothelial function so that's the the
cells that line the inside of the blood
vessels and we know that physical
activity
and the changes in blood flow and blood
pressure that come with physical
activity that that can help Drive
endothelial function and actually having
some pressure against the wall of those
blood vessels can be important for their
function so hypothetically when you
pressurize the blood vessels in the
brain by straining you could be sort of
you could Al almost be training those
blood vessels at the same time as you're
training uh the muscle tissue I don't
know if anybody's actually looked at
that but it's possible that that some of
the benefit uh could come from that as
well what about short-term cognitive
benefit okay so you talked about your
paper that's showing sort of a long-term
cognitive effect of resistance training
any evidence that exercise actually in
the short term you know there's a lot of
anecdotal things out there a lot of
people that talk about how you know
their brain feels more turned on after
they work out personally you know after
I do like bfr or I do something fairly
High intensity like I feel like if I
don't as long as I don't gas myself like
that high intensity work if like my
brain feels turned on I feel more but
you know again I could be placeboing
myself into that it could be purely
anecdotal but is there evidence that
even in the short term like some
exercise or resistance training can
increase brain function Yes actually
there's a lot of evidence um what we
don't know is the exact dose volume
intensity that that does it um but it's
certainly there are um when it if if you
look just at aerobic exercise there are
some there are some uh meta analyses and
systematic uh reviews um when you look
across all the different types of
exercise you can kind of build this
picture of of of what it looks like so
acutely exercise does seem to improve
cognitive function on standardized
cognitive function tests so maybe it's
um the the Stroop test uh which is a
measure of both processing speed and
some some aspects of executive function
um or maybe it's um you know some
working memory tests or or some other
things you do seem to see um benefit you
it's
probably um as with most things in
exercise it's probably related to total
volume as in the you know uh intensity
times time so you probably need um it to
be intense enough for long enough so
something like a St like going for a jog
for like 20 to 30 minutes that seems to
that's probably been tested most
frequently and certainly seems to
improve cognitive function um acutely
there have also been studies doing say
um like high-intensity interval training
so like 30 seconds Max on on a bike with
a a few minutes rest in between and
doing that a few times that's Al that
there a study that uses stoop Stroop
test that show that was that was um
beneficial the other side of that is it
probably needs to not be fatiguing like
it it shouldn't be Max effort or if you
do do Max effort you shouldn't assess
cognitive function immediately
afterwards so um when you and I worked
out before a
recording when we sat down for the first
few minutes my brain wasn't working very
well because we did a pretty hard
workout so um from my own anecdotal
experience you can see that but you can
also see that from the literature so
when they've done uh exhaust maybe not
fatiguing is maybe not the right word
exhausting exercise when you really
exhaust yourself that acutely may
negatively affect cognitive function but
in general doing lower levels of
physical activity lower levels of
exercise for is probably at least 10 to
15 minutes again depending on the
intensity um whereas if it was more
intense you know maybe just like a few
short Sprints might um uh get things get
things moving then you do seem to see
significant benefits part of it is
related
to um so some of it may be related to
the things that get released during
exercise uh blood flow all that kind of
stuff but parts of it might also just
generally be related to um how arousal
affects performance so for any specific
function including cognitive
functions uh your level of arousal um so
if you imagine a curve and people may
have heard of the yys Dodson arousal
curve it's like really popular uh in
sport in particular because it's it's an
important kind of concept but
essentially along the bottom you have
arousal uh and on on the side on the y-
axis you have performance and for
complex uh complex skills or or complex
activities um it's a bell shape so you
need some arousal to to see Optimal
Performance but if you're too aroused it
starts to be detrimental so it's kind of
like if you just kind of wake up and you
try and do something cognitively
difficult you're going to be at that
bottom end of the bell curve you're not
going to perform as well um as you might
want to if you slammed 18 espressos and
then tried to do something difficult
with your brain you're going to be
hyperaroused and then cognitive function
is going to be poor as well but there's
a sweet spot in the middle so some of it
is probably related to all the other
magical things that physical activity
does and then some of it is also going
to be related to arousal and the reason
why I say that is then because even
though they haven't studied you know
what's the effect of going like doing a
few quick 10-minute Sprints or on
cognitive function that's something that
um you know that some of the coaches so
I work in in Formula 1 as uh primarily
in terms of like the athletic World
those kinds of things have been used to
kind of you know get people in the zone
or get drivers in the zone when they
when they have to perform cognitively
that's you know driving a Formula 1 car
is primarily a cognitive skill although
physical physical um Fitness is
important as well um but just those
short bursts of activity probably going
to be probably improve function as well
but that may be more related to arousal
than related to you know blood flow and
some of those other things interesting
so when it comes down to getting the I
mean you would not want to go more than
probably 15 20 minutes of arousal was
sort of your goal in that right it's
just seems like there's I mean even as
far as performance in the gym is
concerned I noticed that like not just
cognitively but arousal is extremely
important like right this being able to
uh mind muscle connection being able to
like if I'm groggy if I'm not aroused
then that is a completely I'm having a
hard time talking about arousal I've got
to be honest
so I thought so when you're in the gym
you want to be aroused all the time all
the time and that's why noof fap is
absolutely imperative for your gains but
so it's very difficult because I have a
12-year old brain so anyhow but it's
hard to even like get things
moving
so it's hard to get the weight up no
wait there I go again anyway okay I'm
I'm 12 years old point is it's hard even
from a physical standpoint uh but if you
push it too far then that arousal kind
of goes down right so it's like for me
and that's highly variable like if I I
definitely have sort of a an internal
like protocol before I film and things
like that part of it is superstitial at
this point where it's like I like to do
certain things before like a longer
filming day that I feel enhance my
cognitive function you know it's usually
an intense workout but a short intense
workout where I'm not completely fried
afterwards and now that you mention it
like I mean I always chocked it up to
like a metabolic thing I would do uh
like bfr for instance because I thought
okay maybe maybe it's the lactate maybe
there's and there could be like a
metabolic reason behind that but now
that I think about it there is a level
of like the like sort of no subception
and like the pain that happens with uh
bfr where it's it almost gets you
aroused in a weird way because it's a
high pain type of movement like when you
have bfr cuffs on it's short and it's
intense and that pain is just high
enough where you kind of feel on right
so now I'm almost wondering if it's it's
more that effect and doing something
short that is relatively painful in
terms of exertion is like exactly what I
need versus like taxing myself
metabolically which may impede my
cognitive performance you know four five
six hours later yeah that's the nice
thing about bfr is you get this you know
very significant stimulus without a very
large like CNS or or like to overall
body metabolic load um or demand and
that you so that may be a nice sweet
spot um I'd like to you know I'm a big
fan of bfr so I'd like to to think that
um bfr could be the the perfect
cognitive enhancer and it certainly
makes sense for for why for why that
could be the case because you sort of
can stimulate some of these Pathways
without without generating that
generating this you know significant um
overall fatigue that would last for long
periods of time if you know compared to
say a very intense Sprint session on uh
you know the the Echo Bike or something
like that yeah our mutual friend Paulie
is kind of the one that turned me onto
looking at uh bfr differently because I
mean as a you know laced is a signaling
device for hypertrophy and all that
stuff that's that makes sense and that
could be one of the reasons why bfr is
good for hypertrophy possibly but I
think some of his theories on just like
almost getting you to to failure faster
um and sort of that it almost makes more
sense it's like you're able to get to
failure and reach in some ways that pain
slash kind of even arousal just like it
wakes you up in in that sense faster
without the metabolic drain yeah right
like you've a achieved failure
significantly faster albe it comes at a
cost of being painful and that's why
it's you know not for everybody too
because it doesn't exactly feel good um
anyhow so I mean that's that's my weird
protocol yeah I
um I often when when I travel
particularly to give um talks and things
like that I'll usually do some some bfr
before I get on stage it's mainly to
make my my guns look better than um but
but I I do notice that it helps you get
switched on without having to be a you
know uh more broadly strenuous kind of
workout yeah and without being a sweaty
mess so it's is interesting because this
discussion has given me a different a
different spin on it because it wasn't
always repeatable if it was something
that was just intensity based like uh
sometimes it would backfire you if I
would say okay I'm going to go run some
some intervals or something like that
like yeah seven times out of 10 I I get
lifted up out of it but those three
times of like okay now the whole filming
day is ruined because I'm just like this
just pushed me over but now that I think
it's like it's just about getting the
right dose to kind of get get that
arousal and kind of wake you up a little
bit that makes a lot more sense yeah uh
Dr woodw can everyone find you um best
place is probably Instagram Dr Tommy
wood uh post so papers like this we have
we have some more in the pipeline
they'll they'll go on there um then I
have a podcast about the brain the best
brain Fitness podcast with my friend Dr
Josh Turk who's a neurologist and we
also have uh the better brain Fitness
substack which is better brain. Fitness
very arousing stuff man thank
you that's what I always aim for
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