Better! with Dr. Stephanie
Muscles, Nutrition & Supplements to Temper Cognitive Decline with Dr. Tommy Wood
Episode guests
Podcast summary created with Snipd AI
Quick takeaways
- Adequate protein intake and resistance training can lead to significant improvements in muscle mass and strength.
- Nutrition plays a crucial role in maintaining cognitive function and preventing cognitive decline.
- Creatine supplementation can improve muscle strength and cognitive function, with a daily dose of 5-10 grams recommended for most individuals.
- Choline and omega-3 fatty acids are vital for brain health, and optimal B vitamin levels are essential for their effectiveness.
Deep dives
Importance of Nutrition for Muscle Mass and Strength
Eating enough food and consuming adequate protein (around 0.6-0.8 grams per pound of body weight) are the two most important factors in improving muscle mass and strength. Resistance training combined with sufficient protein intake can lead to significant improvements in body composition.
The Role of Nutrition in Cognitive Function
Nutrition plays a crucial role in maintaining cognitive function and preventing cognitive decline. Adequate levels of nutrients such as omega-3 fatty acids, B vitamins, iron, and magnesium are important for brain health. Omega-3 intake is particularly important for brain function, and it is recommended to consume 1-3 grams of omega-3 fatty acids daily, with a balance between EPA and DHA. Additionally, optimal B vitamin levels, especially B12 and folate, are essential for methylation and homocysteine regulation, which are important in maintaining brain health.
The Benefits of Creatine Supplementation
Creatine supplementation can improve muscle strength and cognitive function. A daily dose of 5-10 grams is recommended for most individuals, with some studies suggesting higher doses of up to 20 grams for loading phases. Creatine is generally safe and does not have any identified upper limit.
The Importance of Choline and Omega-3s for Brain Health
Both choline and omega-3 fatty acids are vital for brain health. Choline supports the attachment of DHA (omega-3) to phospholipids in brain cell membranes, facilitating their function. Adequate daily choline intake can be obtained from sources like eggs and supplements (about 500-1000 milligrams). Omega-3 fatty acids, especially DHA, require optimal B vitamin status and low homocysteine levels to effectively reach the brain. Aim for 1-3 grams of daily omega-3 intake from seafood or supplements, with a balance of EPA and DHA.
Acute Management of Concussion
In the acute management of a concussion, it is important to focus on managing physiology. This includes preventing fever and overheating, as well as controlling blood sugar levels. Blood sugar control is especially important, as poor blood sugar regulation can worsen concussion symptoms. Sleep should also be optimized, and melatonin supplementation or medications like trazodone can be considered if sleep is disrupted. Supplements such as creatine, choline, omega-3 fatty acids, and blueberry anthocyanins may also be beneficial in supporting cognitive function and brain health during recovery.
Understanding Concussions
A concussion is an impact that causes irreversible changes in the function of neurons in the brain. Symptoms can vary from person to person and may include changes in balance, memory, mood, and sleep. The first few days after a concussion are the most critical, and it is important to prevent fevers and overheating during this time. Acute management should focus on temperature control, blood sugar regulation, and sleep optimization. Supplements like creatine, choline, omega-3 fatty acids, and blueberry anthocyanins may also support recovery.
Hyperbaric Oxygen Therapy and Traumatic Brain Injury
Hyperbaric Oxygen Therapy (HBOT) has been used as a treatment for traumatic brain injury, but the evidence is still limited. While there are some suggestions that HBOT may be beneficial in improving symptoms, more high-quality studies are needed to establish its effectiveness. Consideration of HBOT should be done cautiously, and it may be more suitable for chronic symptoms rather than the acute stage of a concussion. Cool baths or vests may be helpful in managing body temperature during exercise. However, caution should be taken with cooling caps, as there is currently no evidence supporting their effectiveness.
Proactive Measures for Brain Health
Proactively taking measures for brain health can include optimizing blood sugar control, getting enough sleep, and considering the use of supplements like creatine, choline, omega-3 fatty acids, and blueberry anthocyanins. These measures can support cognitive function and potentially provide neuroprotective benefits. Avoiding excessive carbohydrate intake, particularly refined carbohydrates, and incorporating physical activity to one's tolerance are also important for brain health. While some interventions show promise, further research is needed to fully understand their efficacy in concussion recovery.
Dr. Tommy Wood is a Neuroscientist, Researcher, and Athletic Performance Consultant and in this episode, he and Dr. Stephanie explore the crucial links between muscle strength, nutrition, and brain health, addressing age-related decline and prevention.
Dr. Wood, a distinguished scholar with extensive expertise, also covers topics ranging from the impact of muscle on cognitive health to nutrition strategies for optimal aging. The episode also delves into systemic inflammation, omega-3s, and supplementation's role in reducing cardiovascular risks.
Discover the fascinating connection between language learning and a healthy brain, followed by a deep dive into Dr. Wood's specialization - head injuries. Gain valuable insights into injury mechanisms, metabolic demands, and effective strategies for acute and chronic stages of concussion.
Resources mentioned
Cod Liver Oil https://www.greenpasture.org/product/blue-ice-blend-liquid/
Podcast https://www.brainjo.academy/the-better-brain-fitness-podcast/
Citicoline (Cognizin) in the treatment of cognitive impairment https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695184/
Thorne Vitamins https://www.thorne.com
Connect with Dr. Tommy on
IG https://www.instagram.com/drtommywood/
Website https://www.drtommywood.com
Episode Overview
0:00:00 Intro teaser
0:01:16 Introduction to Dr. Tommy Wood
0:04:24 Sleep, Exercise, and Supplementation for Head Injury Recovery
0:07:10 Exercise and Cognitive Function: The Minimum Effective Dose
0:16:58 Importance of Muscle Quality and Evaluation
0:21:41 Strength Relative to Body Size Predicts Cognitive Function
0:26:27 Working on a Simple Predictor of Muscle Quality Based on Blood Tests
0:30:06 Understanding FFMI and Its Importance in Healthy Living
0:39:04 The Importance of Omega-3s and Brain Health
0:42:24 Debunking Myths About Omega-3s
0:48:22 Creatine Supplementation and Cognitive Function in Older Individuals
0:52:22 Complementary Roles of EPA and DHA in the Brain
0:55:46 The Importance of Eggs as a Primary Source of Choline
1:00:20 Age-Related Cognitive Decline and Lifestyle Factors
1:06:10 Stimulating the Brain for Optimal Cognitive Function
1:15:07 The Benefits of Coordination-Based Movements and Social Activities
1:18:17 Pushing Boundaries and the Importance of Failure for Learning
1:23:27 Defining a Concussion: Impact on Neuronal Function
1:27:17 The Traumatic Impact of an Accident
1:30:08 The Challenges of Concussion Research and Individual Variations
1:33:09 Exploring the Role of Sex Effects in Brain Injuries
1:35:46 Lack of Evidence for Cooling Caps and Devices in Concussion Treatment
1:39:32 Palm Cooling Not Effective for Brain Temperature Control
1:43:08 Ketone Bodies Show Promise, but More Research Needed
1:46:23 Importance of Sleep and Supplements for Concussion Recovery
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