Accelerate Learning & Increase Cognitive Capacity | Dr. Tommy Wood

About this video

Huberman talks with Dr. Tommy Wood, a physician and neuroscience researcher, about accelerating learning and increasing cognitive capacity. Huberman frames the episode around brain states that favour learning, flow and a less familiar clutch state, session length and frequency, and how different exercise types open distinct windows for neuroplasticity. Wood describes a study in older adults in which a high-intensity interval group, using the Norwegian 4x4 protocol he outlines, three times a week for 6 months, improved fitness as well as a zone-2 group but showed better hippocampal function and maintenance of hippocampal structure, with benefits he says were maintained for 5 years. On nutrition, Wood argues that nutrient trials often fail because nutrients interact: he cites trials in which B vitamins to lower homocysteine helped only with adequate omega-3 status, and omega-3s helped only without elevated homocysteine. He also discusses the COSMOS study, in which, he says, a basic multivitamin at recommended daily allowance levels was linked to some cognitive improvements in older adults.

Key takeaways

• Dr. Tommy Wood describes high-intensity interval training as linked, in one study he cites, to better hippocampal outcomes than zone-2 training.
• Wood argues that B vitamins and omega-3 status interact, so supplementing one alone may show no benefit.
• Wood discusses a basic multivitamin trial in older adults that he says showed some cognitive improvement.
• Huberman frames clutch state, alongside flow, as a brain state to seek for learning and performance.
• Huberman presents different exercise types as opening distinct windows for neuroplasticity and learning.

Episode details: published July 20, 2026 · 302.9K views · 2:41:26 long. Summary written by Self Growth Videos from the episode itself. The science and protocols described are Andrew Huberman’s, presented for education — not medical advice. Consult a qualified professional before changing your own health practices.

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