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

I think an easy thing to just say is I would avoid any super sugary refined carbohydrates that might just sort of

you know, kind of pile on for want of a better word, right?

What about alcohol?

So alcohol, I would avoid as well, mainly because it impairs sleep.

And we know that sleep is going to be critical to recovery.

Some people would say something similar about caffeine acutely after injury because it's a stimulant.

One thing that, the reason why hyperthermia or getting too hot makes the injury worse is because it

you know simply speaking increases the gap between energy requirements and energy production so like one of the hallmarks of these acute brain injuries is a deficit in energy production with mitochondrial failure or mitochondrial dysfunction and so if you get too hot or you stimulate the brain you're asking for more energy when the when the when your neurons can't produce it and that

That kind of deficit in energy production is a trigger for cell death and neuroinflammation and some of these other processes that then may happen.

So avoid alcohol, avoid caffeine, both of those potentially related to improving sleep.

Then things that we have some reasonable evidence for immediately after concussion are creatine.

At what dosage?

The best trial was actually done in a pediatric group, although very broad.

It was like one year old to 18 years old, but they gave 0.4 grams per kilo per day.

Whoa.

Yeah, so it's like double a traditional loading dose if you're a 100 kilo person.

But if you're 70 kilos, 155 pounds or something like that, then that's 28 grams of creatine.

Yes.

So, well, one thing I'll say about that is the most recent meta-analyses show that you actually don't get, it's actually quite rare to get more GI side effects with creatine compared to placebo.

Some of it is probably related to the quality of the supplement.

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