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

in older adults, and they typically do two or three times a week, five to six exercises, three sets of eight to 12 reps, very similar.

So those multi-joint machines in the gym that anybody can do, they're in any gym.

Presses, pull-ups, rowing, pull-downs, leg press, hamstring curls.

Exactly.

Okay.

Yeah.

What you tend to see is that if you do that for at least six months, so the studies go on for like six to 12 months, you see significant...

changes in the structure of the white matter of the brain, and with that, improvements in executive function in particular.

Very broadly, you have white matter and gray matter in your brain.

In the human brain, white matter makes up approximately 60% more than most other species, any other species.

And so the wrinkly outer part of your brain, the cortex, that's gray matter.

You also have more gray matter deep inside the brain.

In between that is the white matter, which is where you have the myelin sheaths on your axons.

That's what allows those nerves to conduct information really quickly.

Whereas aerobic exercise on that kind of intensity spectrum we just talked about seems to particularly benefit the gray matter

which includes the hippocampus, resistance training seems to particularly benefit the white matter.

And so you see improvements in a white matter structure, which, and changes in white matter structure with age are one of the best predictors of cognitive decline with age.

Interestingly, like outside of other things you see in terms of neuropathology, amyloid tau, et cetera, that loss of white matter structure and function is closely tied to cognitive decline over time.

So you see improvements in structure and function of the white matter,

And potentially improvements in something that we call white matter lesions, which tend to happen around areas of poor blood flow within the white matter of the brain.

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