How to effectively support brain function and learn faster? Dr. Tommy Wood shares practical tips on neuroplasticity and cognitive performance in an interview on the Huberman Lab channel. We take a look at his advice and examine what modern research has to say on the subject.
Why is it worth listening to Dr. Tommy Wood?
Dr. Tommy Wood avoids cheap sensationalism and trendy, evidence-free "instant brain boost" hacks. As a scientist at the University of Washington, author of numerous publications, and expert on the impact of lifestyle on the nervous system, he bases his guidance on hard data. In the video Accelerate Learning & Increase Cognitive Capacity (a segment from the Huberman Lab Podcast), Wood focuses on neuroplasticity – the brain's natural ability to adapt, learn, and regenerate.
In the flood of online "mind hacking" advice, it is easy to lose sight of what matters most. Wood does not promise shortcuts. Instead, he demonstrates how daily, seemingly minor habits build the foundation for a high-functioning mind.
Neuroplasticity: How does the brain learn new things?
Before we move on to specific methods, it is worth understanding what actually happens in our heads when we acquire new knowledge. Neuroplasticity is the brain's ability to reorganize and form new connections in response to stimuli. Wood highlights key processes occurring in the nervous system:
- Synaptogenesis – the formation of new connections between neurons, stimulated by regular intellectual challenges.
- Neurogenesis – the birth of new nerve cells, occurring, among other places, in areas responsible for memory.
- Myelination – the strengthening of sheaths around nerve fibers, which allows for faster and more efficient signal transmission.
Crucially, these processes do not end in childhood. Research on brain activity in older adults, such as musicians (Wan & Schlaug, 2010), proves that proper training allows for the development and reorganization of brain structures regardless of age.
Four pillars of cognitive performance
Wood identifies four main areas that determine how quickly we absorb information and how long we can maintain concentration.
1. Sleep: The foundation of memory consolidation
If we had to choose just one element that our memory depends on, it would be sleep. It is during deep sleep that key processes occur:
- Memory consolidation – the brain organizes information gathered during the day and moves it from short-term to long-term memory.
- Cleansing – the glymphatic system removes harmful metabolic waste products accumulated throughout the day.
The impact of sleep on learning is indisputable:
- Research on memory processes (Walker & Stickgold, 2006) shows that the quantity and quality of sleep directly translate into the ability to recall newly acquired information.
- Even a short nap during the day, scheduled after an intense study session, can facilitate material retention.
How to take care of this in practice?
- Maintain regular bedtimes and wake-up times – a consistent circadian rhythm is often more important than the duration of sleep itself.
- Limit exposure to intense blue light before bed, as it can delay melatonin secretion.
- Ensure your bedroom is cool and dark.
Modern analyses published in Nature Human Behaviour consistently confirm that the quality of deep sleep is fundamental for procedural memory, i.e., learning new motor and manual skills.
2. Movement: Physical support for neurons
Physical activity is not just for muscles. Aerobic exercise stimulates the release of BDNF (Brain-Derived Neurotrophic Factor) – a protein that supports the survival and growth of new neurons. This relationship is very clear:
- Moderate physical exertion immediately before learning promotes better concentration and facilitates the absorption of new facts.
- People who regularly maintain physical fitness typically achieve better results in tests requiring cognitive flexibility.
Research published in the Journal of Applied Physiology suggests that more intense forms of movement, such as interval training, may stimulate the release of factors supporting neuroplasticity to an even greater extent, although the final effect depends on age and overall physical condition.
Practical tip: If you feel mental fatigue, a short, brisk walk may yield better results than another cup of coffee. However, avoid extreme exhaustion right before studying – physical fatigue can make it difficult to focus.
3. Diet and metabolic support
The brain is an extremely energy-demanding organ. What we eat directly affects the efficiency of signal transmission between nerve cells.
- Omega-3 fatty acids: These are important building blocks for neuronal cell membranes. Adequate amounts in the diet support cognitive function at every stage of life.
- Caffeine: Used in moderation, it helps increase alertness and focus. Excessive intake, however, can lead to irritability and sleep problems, which is counterproductive.
- Limiting simple sugars: A diet rich in highly processed foods promotes inflammation, which negatively impacts brain function (Gómez-Pinilla, 2008).
In the context of optimizing brain function, the ketogenic diet is often mentioned. Publications in The American Journal of Clinical Nutrition indicate that alternative energy sources, such as ketone bodies, may support executive functions in people struggling with mild cognitive impairment. In healthy, young adults, these effects are not as clear-cut, and the process of adapting to a new diet can be demanding.
A safe alternative: The Mediterranean diet, rich in healthy fats, vegetables, and antioxidants, has extremely strong and consistent evidence confirming its beneficial impact on long-term brain health.
4. Effective learning techniques
Wood firmly debunks the popular myth of "learning styles" (the division into visual, auditory, or kinesthetic learners). Research shows that rigidly sticking to one sensory channel does not yield the expected results. The key to success is active brain engagement.
Here are methods with proven effectiveness:
- Spaced repetition: Learning based on returning to material at increasing intervals allows you to effectively counteract the natural process of forgetting. Tools like Anki automate this process.
- Active recall: Instead of passively reading notes, try to reproduce information from memory (e.g., by answering questions or taking tests). This forces the brain to exert effort and solidifies memory traces.
- Interleaving: Studying different topics in rotation, instead of block-studying one subject, helps you better perceive connections and apply knowledge in new contexts.
Modern applications, such as Memrise, increasingly use algorithms to personalize reviews, which allows for better adjustment of the learning pace to the user's individual needs.
What is worth clarifying? A broader scientific context
Supplements and nootropic substances
Many myths have grown around so-called "smart pills." Wood approaches them with great caution, pointing to the lack of clear evidence regarding their long-term safety in healthy people:
- Stimulants (e.g., modafinil) may temporarily improve concentration and reduce feelings of fatigue, but they carry the risk of impaired sleep quality, headaches, or anxiety.
- Natural preparations, such as Lion's Mane, show promising effects in some laboratory trials, but there is still a lack of clear, large-scale clinical studies confirming their spectacular effects in humans.
The conclusion is simple: No supplement will replace adequate sleep, a balanced diet, and regular physical activity.
Neurogenesis in adults
In the world of neuroscience, there is still an ongoing discussion about how intensely the process of creating new neurons occurs in the adult human. Although research suggests that in some areas of the brain (such as the hippocampus) this process continues throughout life, its scale is likely too small to revolutionize our cognitive abilities on its own. The key remains not so much creating new cells, but strengthening and reorganizing the connections between those we already have.
Individual approach
Universal principles are an excellent starting point, but every organism reacts slightly differently. Our genetic predispositions, age, and overall metabolic health influence how quickly we adapt to new challenges and which methods yield the best results for us.
Summary: How to start acting today?
If you want to realistically improve your learning ability, focus on proven foundations:
- Prioritize sleep: Regular 7–9 hours of sleep in a cool and dark room is the best thing you can do for your memory.
- Incorporate movement into your daily schedule: Even a short walk before a study session will make it easier to focus your attention.
- Choose valuable food: Ensure the presence of healthy fats in your diet and avoid sudden blood sugar spikes.
- Learn actively: Test your knowledge instead of just reviewing textbooks. Use systematic reviews.
- Avoid multitasking: Switching between tasks distracts attention and drastically reduces the efficiency of mental work.
Avoid shortcuts, expensive and unproven supplements, and promises of instant results without any effort. Dr. Wood's most important message is highly motivating: our brain retains the ability to develop throughout our entire lives, provided we regularly challenge it with new tasks.
Our ability to learn and adapt is not a matter of magic or genetic luck. The brain simply responds to how much we challenge it and how we take care of it on a daily basis.
Want to learn more? Watch the full interview on the Huberman Lab Podcast with Dr. Wood or visit the researcher's official website: drtommywood.com.
Are you interested in the impact of technology on the brain? Read our post about how AI is changing our cognitive abilities in 2026.
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