Neuroscientist Reveals The #1 Thing You Can do to Stop Cognitive Decline (it’s NOT diet)

Intro (0s)

• There is a correlation between muscle mass and brain volume, particularly as individuals age and experience a decline in brain volume. (2m7s)
• Studies using cohorts like the UK Biobank indicate a positive association between higher muscle mass and enhanced cognitive function. (2m40s)
• Research suggests that individuals with greater muscle mass or those who do not exhibit low muscle mass tend to maintain better cognitive function as they age. (2m46s)

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• The gummies are sweetened with allulose and contain 1.5 grams of creatine each. (3m4s)
• The link to purchase the gummies is at the top of the video description. (3m41s)

More Muscle Mass, Better Cognitive Function? (3m51s)

• Individuals with greater muscle mass tend to demonstrate superior cognitive function and a reduced likelihood of experiencing age-related cognitive decline. (3m51s)
• Research indicates that the functionality of muscles is more crucial than sheer size, implying that strong, functional muscles are likely to contribute to enhanced cognitive abilities. (4m14s)
• Resistance training programs, even standard ones, have been shown to yield notable enhancements in both brain structure, particularly in white matter tracts, and cognitive function in older adults. (6m38s)

Myokines (7m12s)

• Muscle releases myokines, including brain-derived neurotrophic factor (BDNF), during exercise, which is important for cognitive function and brain structure. (7m28s)
• Muscle growth improves blood sugar regulation, which is crucial for long-term cognitive function, as poor blood sugar regulation is linked to faster cognitive decline. (7m41s)
• The physical and motor coordination aspects of weightlifting, especially when learning new exercises, directly stimulate the brain and strengthen neuromuscular connections. (8m13s)

Does the Straining that Occurs While Lifting Have a Benefit? (8m45s)

• Straining, like during weightlifting, is not detrimental unless an undiscovered aneurysm is present. (9m17s)
• Straining pressurizes blood vessels in the brain, potentially acting as a neuroprotective mechanism during traumatic brain injury. (9m43s)
• Straining could potentially improve vascular function in the brain, similar to how physical activity benefits endothelial function in the peripheral body. (12m11s)

Short-Term Brain Health Benefits (12m35s)

• Acute exercise has been shown to improve cognitive function in standardized tests, such as the Stroop test, which measures processing speed and aspects of executive function, as well as working memory tests. (13m42s)
• The positive cognitive benefits of exercise are likely related to the total volume (intensity and duration), with studies showing improvements from activities like jogging for 20-30 minutes or high-intensity interval training. (14m7s)
• While exercise generally improves cognitive function, exhausting exercise can negatively impact cognitive performance immediately afterward, suggesting a need to consider the intensity and timing of exercise and cognitive tasks. (15m31s)

Blood Flow Restriction Training (19m45s)

• Blood flow restriction (BFR) training may enhance cognitive function due to the "no subception" and pain it induces, leading to a heightened state of arousal. (19m57s)
• BFR training provides a significant stimulus without the extensive central nervous system (CNS) or metabolic strain associated with traditional intense workouts, making it a potentially ideal cognitive enhancer. (20m42s)
• BFR training can induce a state of "failure" more rapidly, potentially contributing to its cognitive benefits, although the associated pain makes it unsuitable for everyone. (21m40s)

Where to Find More of Dr. Wood's Content (23m15s)

• Papers, some of which are currently in progress, will be posted on Dr. Tommy Wood's Instagram account. (23m19s)
• Dr. Wood hosts a podcast, focused on brain fitness, with neurologist Dr. Josh Turk. (23m26s)
• A Substack, titled "Better Brain Fitness", is also available. (23m32s)