Tommy Wood

"creatine is the only supplement outside of those vitamins and minerals that I mentioned that I actually mentioned in my book. So I take 10 grams every day"

"My work with Formula 1 drivers happens mainly through a company called Hintsa Performance. I'm their head scientist for motorsport."

"You can use some of them use melatonin. You can also change when you eat."

"The greatest lever for longevity and brain health is adopting a loving kindness meditation practice."

"something that gives you 1 to four grams of total DHA and EPA a day is probably good enough"

"supplementing with vitamin D if you need. So vitamin D. Um you definitely don't want to be deficient, which is less than 20 less than 20 nanogs per mill. Um but you ideally you're at least above 30. Um probably above 40 is is best. 40 to 60 is probably a good target range"

"My two favorite sort of brain health foods are sardines and blueberries"

"you can measure your omega-3 status. So omega three index at least above six, ideally above eight"

"That's where things like cognitive behavioral cognitive behavioral therapy for insomnia CBTI can become important"

"if homoyine is elevated then those B vitamins I mentioned earlier the the ones that they usually um give in in clinical trials is uh B12 and folate. Um but you might also add B6 and riop and rioplavin"

"My two favorite sort of brain health foods are sardines and blueberries"

"a safe recommendation is often to think about um a magnesium supplement especially if you're if you're an athlete um so and that particularly for people who struggle with sleep there's increasing evidence that taking magnesium at night can can help to improve sleep"

"One of my favorite books is Range by David Epstein, which talks about the broad range of skills that people who then really succeed in academia or sports have"

"we could talk about omega-3s, but if you hate yourself... you can supplement with as much DHA and EPA as you want, but ultimately you're kind of driving yourself towards the grave"

"You go to a jiu-jitsu's class and you're like the bottom rung of the ladder and like people are going to kick your ass and throw you over their shoulders"

"The Lancet Commission on Dementia Prevention spearheaded by Professor Jill Livingston. They estimate that 45% of dementias are potentially preventable."

"We're in the age of the GLP-1 receptor agonist which have huge effects on cardiovascular disease risk, blood pressure, blood sugar, which if started early enough you would expect to decrease dementia risk."

"The Seattle longitudinal study was one of the first studies where they looked at the same people over a long period of time, bringing people back every seven years."

"The HIT group did the Norwegian 4x4 protocol. It's 4 minutes of running at 85 to 95% of maximum heart rate with 3 minute rest in between, done four times over."

"we've made this worse with the uh advent of like continuous glucose monitors and stuff like that is you're like I know this is bad and I expect it to be bad and therefore I feel bad because of it"