Dr. Tommy Wood

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1,133 appearances 1 recordings 1 series first heard Jul 2026 last heard 20 Jul

Dr. Tommy Wood’s voice in public audio — every appearance, attributed to the second.

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Huberman Lab · Accelerate Learning & Increase Cognitive Capacity | Dr. Tommy Wood · 20 Jul 2026 podcast

That's really hard.

Anybody who's done the Norwegian four by four, if you then say, well, hey, do that three times a week for six months, like that's- That's three times a week.

Three times a week for six months.

That's pretty intense.

But what they showed was that that high-intensity interval training group, they improved their fitness just as well as the Zone 2 group, interestingly.

But they had much better improvements in hippocampal function and maintenance of hippocampal structure on an MRI scan.

And they maintained that benefit for five years after the six-month intervention.

So...

they worked really hard for six months, but that benefit was maintained for a really long period of time.

And in several analyses within that study, they basically show that the harder people worked and the more cortisol they released,

the better the benefit.

And so this is important because nowadays there's several people out there saying, oh, don't do high intensity exercise.

It releases cortisol.

That's stressful.

Your body can't handle it, right?

This study directly shows that working really hard, releasing a lot of cortisol in high intensity interval training actually improves hippocampal structure and function over time.

Yes, I imagine after they did their workouts, their brain wasn't maybe working at its best because that's a hard workout.

But over time, this is this really strong stimulus that then resulted in significant improvements.

Yeah.

So that's a typical Norwegian 4x4 protocol.

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