Tommy Wood

speaker

390 appearances 1 recordings 1 series first heard Apr 2026 last heard 12 Apr

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

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recordings per month · last 12 months

Recordings per month over the last 12 months — 1 in all, peaking in Apr 2026 with 1.

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The mindbodygreen Podcast · 645: The truth about cognitive decline and what you can do about it | Tommy Wood, M.D., Ph.D. · 12 Apr 2026 podcast

But when you exercise, you release...

different molecules from other organs as well.

So there's this like big category of exokines.

So like the liver releases things and the bones release things when you stress them with resistance training or weight training that can go to the brain and have beneficial effects.

Your muscles are also your biggest glucose sink.

So you see from studies that where people gain muscle, their blood sugar control improves because those muscles then become, they use up part of the sort of circulating blood sugar.

So when you then look at studies where they have people do some kind of resistance training, what you see, and again, in a similar demographic, so like older adults, if they lift weights twice a week for, you know, 30 to 45 minutes, they do a very basic resistance training program.

So it's fantastic.

five to six different machines in the gym, but this could be bands, it could be dumbbells, it could be free weights, it could be machines.

It just has to be hard work for you, whatever that is.

Again, a study might do five to 50, three sets of five to 15 reps, but we also know from the muscle building literature that

It could be 20 or 30 reps as long as you're sort of reaching fatigue at the end of a set.

And you do that.

You sort of cross the whole body twice a week.

You see significant improvements in the structure of the white matter of the brain, which kind of sits in the middle of the brain.

It's responsible for all our really fast connections and many of our most complex cognitive functions.

Humans have more white matter in their brains than any other species.

I think that's part of the reason why.

our brains functions as they do you see yeah so significant improvements in white matter structure and then function particularly things like executive function working memory decision making and so that's kind of the minimum effective dose i think ideally twice a week 30 to 45 minutes hit the whole body basic resistance training program significant changes in brain function

So this is the funny thing.

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