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Cognitive performance refers to the ability to carry out tasks that require mental processes, which are often assessed through standardized tests. Traditional views link cognitive function to performance metrics like IQ or executive function scores, but these may not fully capture an individual's functional capabilities. A more holistic understanding suggests that cognitive performance is deeply personal, shaped by individual goals and activities. This leads to the necessity of recognizing what specific cognitive tasks are important for a person's lifestyle and how to support their brain function accordingly.
Exercise exerts a crucial influence on brain health, enhancing cognitive function and potentially preventing conditions like dementia. Engaging in physical activity causes physiological changes in the brain that likely include increased blood flow and stimulated neuroplasticity. Various forms of exercise, from strength training to aerobic routines, positively affect different brain structures and cognitive functions. Understanding these connections allows for better utilization of exercise as a strategy for maintaining brain health across the lifespan.
There is a distinction between short-term cognitive enhancements achieved through specific activities or techniques, and long-term effects that may mitigate cognitive decline. While some training techniques can boost immediate performance on cognitive tests, their sustainability and transferability to broader cognitive functions can vary greatly. Engaging in complex, challenging tasks over time leads to stronger cognitive abilities, while activities that are too easy may not lead to significant improvements. Emphasizing skill development and adaptive learning processes fosters a robust cognitive framework for individuals.
Brain health is paramount not only for quality of life but also for mitigating risks associated with aging, such as dementia or cognitive decline. Key factors influencing brain health include physical activity, nutrition, sleep quality, and mental stimulation. Additionally, maintaining healthy blood gluscose and cardiovascular function plays a crucial role in sustaining cognitive performance. Strategies that include a balanced diet, regular exercise, and cognitive challenges can collectively preserve brain function and positively influence the aging process.
Nutritional deficiencies, especially in vitamins and minerals, can detrimentally impact cognitive function and overall brain health. Specific nutrients, including omega-3 fatty acids, B vitamins, and antioxidants, play integral roles in maintaining and enhancing cognitive abilities. Regular blood tests can help assess nutrient levels to inform dietary choices, ensuring that individuals meet their cognitive support needs. Moreover, supplemental nutrients can aid in filling dietary gaps, thus contributing to improved brain and cognitive health.
Maintaining strong sensory input, such as vision and hearing, is critical for cognitive function throughout life. Engaging the senses through activities that require visual or auditory processing can enhance cognitive capabilities and contribute to overall brain health. A decline in sensory function has been linked to increased risk of cognitive impairment and dementia, highlighting the necessity for regular sensory activities. Checking for sensory deficits and addressing them immediately with appropriate interventions can help preserve cognitive function as a person ages.
Strength training has shown significant influences on brain structure, particularly in maintaining the health of white matter within the brain. Research indicates that resistance training may help prevent declines in the volume of white matter, which is essential for effective communication between different brain regions. Engaging in resistance training improves not just muscle strength but also contributes to better cognitive function, particularly with tasks that require executive function. Regular strength training can provide cumulative benefits for sustaining brain health into older age.
There is growing evidence that a substantial percentage of dementia cases are preventable through lifestyle alterations, most notably enhanced education and cognitive engagement. Preventive measures spanning early education to middle and late-life interventions showcase the critical role of maintaining brain activity and function. The Lancet Commission report indicates that nearly 45% of dementia cases could potentially be avoided, emphasizing the importance of proactive health measures. Addressing modifiable risk factors can create pathways to extend cognitive vitality and mitigate rates of dementia.
Calcium is intricately involved in neuronal activity and signaling, influencing cognitive function within the brain. While maintaining proper calcium levels is crucial for brain health, excessive supplementation might lead to complications rather than benefits. The relationship between calcium and cognitive function emphasizes the importance of balanced nutrient intake rather than focusing on singular supplements. Ensuring adequate calcium levels through a balanced diet can support cognitive health while avoiding unnecessary supplementation.
The amyloid cascade hypothesis has long dominated the discussion surrounding Alzheimer's disease and related dementias, although it is now met with skepticism due to emerging evidence questioning its centrality in the disease process. Studies have shown that amyloid and tau build-up can be present in individuals without cognitive impairment while not all patients with Alzheimer’s show significant accumulation of these proteins. This reflects a growing consensus that dementia is multifactorial, necessitating a broader exploration of other pathways and factors contributing to cognitive decline. Understanding these mechanisms may help refocus research and therapeutic strategies in brain health.
In this episode, my guest is Dr. Thomas Wood, a UK-trained M.D. with a Ph.D. in physiology and neuroscience. He is a professor of pediatrics and neuroscience at the University of Washington. We discuss how both physical and mental challenges can enhance cognitive function in the short and long term. We also examine the crucial roles of nutrition, sleep, and other lifestyle factors in supporting overall brain health.
Additionally, we explore the potential benefits of supplementation with creatine, caffeine, and certain vitamins and their impact on mental performance or recovery from traumatic brain injury (TBI). We explain the mechanisms by which different types of exercise—resistance, aerobic, and high-intensity training—positively affect brain health and longevity.
We also discuss various behavioral approaches to combat brain fog and prevent age-related cognitive decline and neurodegenerative diseases such as Alzheimer’s. This conversation explores many practical steps anyone can take to improve brain health, regardless of age or background.
Read the full episode show notes at performpodcast.com.
AG1: https://drinkag1.com/perform
LMNT: https://drinklmnt.com/perform
Renaissance Periodization: https://rpstrength.com/perform
Momentous: https://livemomentous.com/huberman
00:00:00 Tommy Wood
00:02:31 Cognitive Performance & Brain Health, Structure & Function
00:08:12 Brain Function & Stimulus, Brain Volume
00:12:13 Improve Cognitive Function, Skill Development
00:15:22 Sponsor: AG1
00:17:03 Skills, Near- vs Far-Transfer
00:20:13 Assess Short-Term Cognitive Health, Tool: Blood Test; Nutritional Status
00:27:19 Long-Term Brain Health; Tool: Cognitively-Demanding Tasks, Dance, Novelty
00:35:00 Task-Switching, Kids vs Adults
00:41:20 Sponsor: LMNT
00:42:42 Brain Training?, Virtual Reality
00:47:22 Nutrition, Processed Foods; Supplementation, Creatine, Caffeine, Alpha-GPC
00:55:02 Supplements & Trade-Offs, Subjective Effects, Sleep
01:00:55 Brain Fog, Subjective Cognitive Decline
01:04:34 Three ‘S’ Model & Cognitive Health, Brain Fog
01:10:47 Recap: Improve Cognitive Function & Reduce Brain Fog; Hydration
01:13:33 Sponsor: Renaissance Periodization
01:14:38 Vision Assessment, Tool: Vision Training
01:21:54 Vitamin A, Antioxidants, Supplement Use
01:24:39 Creatine, Caffeine & Sleep Deficits; Methylation, Homocysteine, B Vitamins
01:35:30 Cognitive Function & Creatine Benefits; What is Methylation?, Epigenetics
01:39:50 Creatine & Short-Term Energy, Lactate
01:45:45 Sponsor: Momentous
01:47:12 What is a Concussion?, Egg Analogy
01:51:26 Traumatic Brain Injury (TBI), Lactate & Ketones
01:54:43 TBI, Inflammation, Metabolic Changes, Mitochondria
02:00:40 Acute Treatment & TBIs; Testing for TBI, Cognitive Tests, EEG Technology
02:08:58 Calcium Supplementation?, Vitamin D, Magnesium
02:13:18 Dementia & Late-Onset Alzheimer’s, Prevention? Reversal?, Tool: Modifiable Risk Factors
02:19:08 Education & Peak Cognitive Function, Dementia, Stimulating Job
02:25:59 Sensory Inputs & Dementia, Tool: Being in Nature
02:28:44 Exercise & Dementia, Tool: Resistance & High Intensity Training
02:35:50 Tool: Designing Exercise Protocol for Brain Health
02:39:15 Muscle Strength, Cognitive Function & Overall Brain Health, Mechanism
02:44:49 White Matter, Exercise, Energetic Processes
02:49:39 Alzheimer’s Disease, Tau, Amyloids, Markers of Brain Aging
02:55:40 Recap; Tommy’s Projects & Links
03:01:50 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter
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