The #1 Predictor of Dementia (Not Genetics) — How to Stimulate Your Mind & Prevent Alzheimer’s with Dr. Tommy Wood

From The Ready State Podcast by Kelly Starrett, Juliet Starrett

March 5, 2026 · 1h 19m · Episode 185

About this episode

Dr. Tommy Wood discusses how metabolic health is a key predictor of dementia and offers strategies to enhance cognitive resilience.

View This Week's Show Notes Start Your 7-Day Trial to Mobility Coach Join Our Free Weekly Newsletter: The Ambush What if the biggest predictor of dementia isn’t your genes — but your metabolic health? In this episode, neuroscientist and performance coach Dr. Tommy Wood reveals why blood sugar regulation and blood pressure are more powerful predictors of Alzheimer’s disease and cognitive decline than amyloid plaques or even genetics like ApoE4. For decades, Alzheimer’s has been framed as either a genetic lottery or the inevitable buildup of amyloid in the brain. But emerging research shows that metabolic dysfunction, insulin resistance, and vascular health may play a far greater role in determining long-term brain outcomes. Instead of focusing on fear, this conversation delivers a practical blueprint for building cognitive reserve and “cognitive headroom” — the brain’s ability to stay resilient, adaptable, and high-performing as you age. You’ll learn why crossword puzzles aren’t enough, how high-intensity exercise and resistance training stimulate brain-derived neurotrophic factors (BDNF), why lactate may act like “Miracle-Gro” for your neurons, and how to interpret early warning…

People in this episode

Hosts: Kelly Starrett, Juliet Starrett

Guest: Dr. Tommy Wood

Topics covered

dementia
metabolic health
cognitive decline
Alzheimer's prevention
brain health
exercise and cognition

Keywords

dementia
Alzheimer's
blood sugar
cognitive headroom
insulin resistance
exercise
brain-derived neurotrophic factors
cognitive reserve

Mentioned in this episode

Organizations: Alzheimer’s, ApoE4, Mobility Coach