Tommy Wood

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

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

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

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

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

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

"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"

"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"

"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"