Dr. Tommy Wood: Tools to Keep Your Brain Healthy and Avoid Dementia

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Paul Saladino1h 26m · 2022-10-25

Claims Made

145

Claims Supported

100

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69%

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100 of 145 claims supported

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Well SupportedIndigenous populations studied typically consume diets where linoleic acid constitutes about 2% of fat intake, contrasting with 7-15% in Western diets.Well SupportedTwo or more milligrams of riboflavin per day is adequate for most people and is found in heart and liver or a direct riboflavin supplement.Well SupportedCarriers of two copies of APOE4 have a 12-fold increased chance of developing Alzheimer's disease, while carriers of one copy have a two to four-fold increased chance.Well SupportedStearic acid, enriched in animal foods and absent in plant foods, signals the body to burn fat, and its deprivation leads to fragmented mitochondria.Well Supported

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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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Continuous glucose monitors (CGMs) provide insight into dietary impacts on glucose, with most learning occurring within 30-90 days.

Well SupportedDietary stearic acid regulates mitochondrial function in humans, with stearic acid deprivation leading to decreased mitochondrial activation and fragmentation.

Not SupportedHigh meat consumption in Hong Kong does not contradict the idea that meat absence is associated with longevity.

Well SupportedProtein is highly satiating and has a higher thermic effect than carbohydrates.

Well SupportedInsulin resistance is a major confounding factor in understanding health outcomes, particularly for individuals with the APOE4 genotype.

Well SupportedInsulin resistance can develop first in muscle tissue from inactivity, but fat tissue may become insulin resistant systemically first in many cases.

Well SupportedIf omega-6 fatty acids are low in the diet, the body can convert alpha-linolenic acid (ALA) found in animal fats into EPA, DPA, and DHA.

Well SupportedVitamin B12 is not found in any plant foods globally.

Partially SupportedA postprandial blood sugar reading of 150 mg/dL is not a concern for individuals with consistently low fasting insulin (<3 micro IU/mL) and healthy metabolic markers.

Partially SupportedDrugs that remove amyloid plaques may have controversial and potentially insufficient or too late positive results on cognition.

Well SupportedAutosomal dominant mutations in PSEN1, PSEN2, or APP genes can cause early-onset Alzheimer's disease.

Well SupportedA Mean Amplitude of Glycemic Excursions (MAGE) limit of 50 or 60 may be acceptable for very low-risk individuals.

Partially SupportedProcessed carbohydrates, such as ground and boiled grains, cause a larger blood sugar spike compared to whole, cooked grains.

Partially SupportedDietary linoleic acid limitation could serve as an adjunctive therapy for patients with difficult-to-reverse insulin resistance.

Partially SupportedGenetic factors may influence an individual's efficiency in converting ALA to EPA and DHA.

Partially SupportedCognitive decline in older individuals can be reversed or improved by increasing cognitive demands.

Partially SupportedAdequate B vitamin status and omega-3 status are associated with the best outcomes in intervention trials for brain health.

Partially SupportedWhole food versions of nutrients are superior to synthetic or isolated forms because humans were not designed to consume nutrients in isolation.

Partially SupportedLearning a new language or coordinative skill requires a break after 20 to 30 minutes of concerted effort.

Partially SupportedCognitive frailty results from reduced cognitive use leading to decreased capacity, which leads to further reduced use.

Partially SupportedAchieving lower linoleic acid intake levels (2-3% of calories) is possible without extreme focus on a single factor.

Partially SupportedAPOE4 is the ancestral genotype of apolipoprotein E, present in all primate ancestors.

Well SupportedThe relationship between taste, macronutrient value, micronutrient value, and satiety influences brain associations.

Partially SupportedPlain boiled potatoes are highly satiating, likely due to their texture and the difficulty in consuming large quantities.

Partially SupportedCognitively engaging activities like learning a new language or practicing yoga can mitigate negative effects of retirement.

Partially SupportedEngaging in challenging activities can lead to a feeling of cognitive exertion akin to a 'full brain'.

Partially SupportedAdequate nutrients, good vascular health, and the absence of toxins are necessary for the brain to respond to cognitive challenges.

Partially SupportedActivities that become automatic require replacement with new learning to remain a cognitive challenge.

Partially SupportedEngaging in cognitive challenges can provide some benefit to brain function even if lifestyle factors are not ideal.

Partially SupportedWeight loss requires considering calorie sources, physiological impacts, and non-exercise activity thermogenesis, not just calories in and calories out.

Partially SupportedAmyloid plaques and Tau neurofibrillary tangles are pathological protein aggregates found in neurodegenerative conditions, including Alzheimer's disease.

Partially SupportedBrains of cognitively normal individuals cannot be differentiated from those diagnosed with Alzheimer's based on amyloid and neurofibrillary tangle depositions.

Partially SupportedMaintaining brain strength requires actively challenging the brain, even with optimal diet, sleep, and low stress.

Partially SupportedThe process of learning and failing is critical for maintaining a healthy brain.

Not SupportedFocusing Alzheimer's research on early-onset forms based on the premise that it is the same disease as late-onset is a false premise.

Not SupportedMost current beliefs about Alzheimer's disease are not useful for treatment, reversal, or prevention and may be entirely incorrect.

Not SupportedDrug targets for amyloid plaques or Tau fibrillary Tangles are not a viable paradigm for dementia prevention.

Partially SupportedNutrient status plays an important role in cognitive health.

Partially SupportedEngaging in activities that challenge the brain is critical for brain health and dementia prevention.

Well SupportedThere is typically significant difference between findings in rodent models and what occurs in humans.

Partially SupportedCognitive decline can be reversed by simultaneously addressing systemic inflammation, nutrient status, physical activity, diet, sleep, and stress.

Well SupportedExercise improves health biomarkers, such as insulin sensitivity and inflammation, independent of weight loss.

Partially SupportedAdequate rest and recovery, including sufficient sleep and absence of chronic stressors, are required for the brain to adequately respond to demands.

Partially SupportedSurfing daily and living in Costa Rica engage the brain and protect against cognitive decline.

Partially SupportedInsulin resistance can originate in fat cells, muscle cells, or organs like the liver.

Partially SupportedVideo games may offer benefits such as improved motor skills, reaction time, and spatial memory, but potential downsides like sedentary behavior and its impact on insulin resistance must be considered.

Partially SupportedThe energy-based model proposed by Kevin Hall is the most accurate model of energy metabolism and obesity currently.

Partially SupportedAbsence of toxins such as pollution, heavy metals, infections, and inflammation is required for the brain to adapt to challenges.

Partially SupportedIn older individuals with type 2 diabetes, improved glycemic excursions after taking DPP-4 inhibitors were associated with improved cognitive function.

Partially SupportedBilingualism is protective against cognitive decline.

Partially SupportedLearning to code is a cognitive challenge.

Partially SupportedMemory-related tasks provide greater benefit for improving hippocampus and memory function than general cognitive challenges.

Partially SupportedVitamin D levels of 75 are considered good.

Partially SupportedAnimal products and organs are primary sources for nutrients like vitamin B12.

Partially SupportedFocusing on body composition, movement, and diet quality may mitigate the negative effects of blood sugar spikes.

Partially SupportedChronic vascular disease can cause brain atrophy by impairing neurovascular coupling.

Partially SupportedThe risk associated with the APOE4 genotype for cognitive decline may be significantly reduced or absent in populations without insulin resistance or type 2 diabetes, such as in the Bolivian Amazonian semen.

Partially SupportedPrion-based diseases are transmissible and characterized by pathogenic misfolded proteins that propagate, leading to motor and cognitive symptoms, and eventually early death with no known treatment.

Partially SupportedImprovements in glycemic excursions, weight loss, and body composition improve health metrics.

Partially SupportedBlood glucose variability may be a more relevant metric for assessing blood sugar health than absolute levels or spikes.

Partially SupportedElevated homocysteine levels (above 13) combined with inadequate B vitamin (B12, folate, B2) or omega-3 status are associated with increased brain atrophy and cognitive decline.

Partially SupportedLearning a new skill can provide cognitive challenge.

Partially SupportedDeveloping novel social interactions can be a skill to develop and may be stressful for some individuals.

Partially SupportedA diet low in processed foods and processed oils makes it unlikely to consume high amounts of linoleic acid, unless the diet includes significant amounts of soy-fed bacon.

Partially SupportedDesiccated brain supplements may help with brain fog, improve memory clarity, and make one's head feel clearer.

Partially SupportedPaul Saladino added carbohydrates back to his diet after strict keto, finding that with several hours of daily exercise, he experiences no negative changes in inflammation, average blood sugars, or fasting insulin.

Partially SupportedThe majority of fat in most wild animals is unsaturated, and easily accessible wild animals are typically lean, differing from modern ketogenic diets high in saturated fat.

Limited ResearchThere is a lack of conclusive studies and a significant amount of murky data regarding the role of linoleic acid as a primary driver of obesity in Western medicine.

Partially SupportedPrion diseases can be transmitted through improperly autoclaved neurosurgical tools.

Partially SupportedSystemic inflammation, oxidative stress, nutrient status, environmental toxins, and social stresses can lower the threshold at which subcutaneous adipose tissue becomes insulin resistant.

Partially SupportedA large majority of the US and UK populations have pre-diabetes or are in an insulin-resistant state.

Partially SupportedIn westernized societies, the average adult is pre-diabetic, has at least one chronic condition, and takes at least one prescription medication.

Partially SupportedCyanocobalamin is not a true replacement for B12 and is found in synthetic products.

Partially SupportedHow and how much an individual uses their brain may be the most important risk factor and potential mitigator of long-term cognitive decline.

Partially SupportedIndividuals choosing a plant-based diet should supplement with B vitamins (including B12 and riboflavin) and long-chain omega-3 fatty acids.

Partially SupportedAdequate B vitamin and omega-3 status are associated with better outcomes in interventional trials.

Partially SupportedB vitamins (B12, folate, B2/riboflavin) are critical for brain health, particularly for methylation and lowering homocysteine, especially in individuals with specific genetic variations (SNPs).

Partially SupportedMethylated B vitamins are recommended by some in the plant-based nutrition community.

Partially SupportedIn Westernized societies, ApoE4 is a risk factor for type 2 diabetes at the population level.

Partially SupportedPlant-derived phosphatidylserine may not have the same cognitive benefits as bovine-derived phosphatidylserine.

Partially SupportedAddressing lifestyle factors associated with increased risk may reduce the impact of the APOE4 genotype on cognitive function.

Partially SupportedDementia treatment paradigms are being re-imagined and cannot solely rely on drug targets.

Limited ResearchIt is uncertain whether a 2700 calorie diet high in linoleic acid (10-15% of calories) versus one low in linoleic acid (2-3% of calories) would yield significant differences in health outcomes over 10-15 years, when all other factors like physical activity, sleep, and nutrient sufficiency are optimized.

Partially SupportedAmyloid plaques and Tau neurofibrillary tangles are pathological protein aggregates found in Alzheimer's disease and other neurodegenerative conditions.

Partially SupportedNo therapy targeting amyloid has been shown to be beneficial for Alzheimer's disease.

Partially SupportedPhosphatidylserine derived from plant sources may not have the same effects as phosphatidylserine derived from animal sources (like desiccated brain).

Limited ResearchThere is a lack of prospective data showing how blood sugar variability predicts long-term health outcomes.

Partially SupportedThe F to N ratio differs based on fat saturation levels, potentially affecting reactive oxygen species signaling in mitochondria and insulin receptor feedback.

Partially SupportedStudies isolating specific fats in a mixed diet context did not show a difference in satiety or intake.

Partially SupportedCertain fats may possess pseudo-hormonal effects and influence the body differently than other fats, even when calorie content is equal.

Partially SupportedThe expectation of a blood sugar spike can lead to a larger blood sugar spike.

Partially SupportedFor individuals at high risk for metabolic dysfunction, a MAGE target of less than 40, or potentially less than 30, is recommended.

Partially SupportedShort-term mechanistic studies on fats do not necessarily predict long-term integration, satiety, total calorie intake, body composition, or health outcomes.

Partially SupportedActivities that can be done endlessly without challenge are likely not at the optimal level of cognitive challenge.

Partially SupportedRetirement may be detrimental to human health unless replaced by similarly engaging activities.

Partially SupportedEarlier retirement is associated with earlier cognitive decline or dementia.

Partially SupportedLarge and frequent blood sugar spikes can negatively impact long-term health.

Partially SupportedChallenging the brain in multiple ways is important for cognitive health.

Partially SupportedBrain health throughout lifespan is influenced by nutrition, sleep, and genetics, and these factors interact.

Partially SupportedThe stress from worrying about blood sugar spikes may be worse than the actual spike itself.

Partially SupportedThe speaker has shifted focus from compelling rodent mechanisms for linoleic acid's effects to human evidence, acknowledging a lack of strong human data.

Partially SupportedPhosphatidylserine may act as an adaptogen by modulating cortisol levels, potentially improving sleep and reducing anxiety.

Partially SupportedTommy Wood has eaten goat brain and desiccated brain in capsules.

Partially SupportedLate-onset/sporadic Alzheimer's disease is a polygenic and heterogeneous disease influenced by lifestyle factors.

Partially SupportedA minimally processed diet, adequate sleep, exercise, not smoking, and avoiding systemic insulin resistance or diabetes can mitigate APOE4 genotype risks.

Partially SupportedSleep, toxic exposure, and hormonal status are important risk factors for dementia.

Partially SupportedAPOE4 seemed protective in the Bolivian Yuqui population due to improved immune response in a high parasitic infection burden context.

Partially SupportedIncreased cognitive demands, such as skill building and language development, are beneficial for the brain.

Partially SupportedPaul Saladino's body fat percentage is estimated to be around 10%.

Partially SupportedModern environmental factors such as altered sleep, chronic stress, and nutrient-poor, calorie-dense, soft, and hyper-palatable processed foods contribute to overeating and long-term weight gain.

Partially SupportedTommy Wood's vitamin D level was recently measured at 75 ng/mL.

Partially SupportedAPOE4 accelerates inflammatory responses in the brain, increasing the risk of worse cognitive outcomes from TBI, stroke, or chronic brain injury.

Partially SupportedTau pathology may be a better predictor of Alzheimer's disease progression than amyloid plaques.

Limited ResearchThe initiation of prion misfolding and propagation is not fully understood, with theories including viral bodies, micronutrient imbalances (e.g., copper and zinc), or spontaneous mutation.

Partially SupportedDriving, when first learned, is a significant cognitive challenge, but it becomes automatic and no longer challenging with practice.

Limited ResearchThe mechanistic explanation of linoleic acid driving overeating in humans is not well-supported by current evidence, despite making sense in rodents.

Partially SupportedAddressing food processing, nutrient density, food texture, and calorie density can overcome issues related to individual components like linoleic acid.

Partially SupportedDesiccated brain from cows has shown benefits for memory and cognition in elderly individuals not replicated by plant-based phosphatidylserine.