Quick Facts

• Up to 70% of dementia cases are preventable through lifestyle interventions, according to new research
• The Seattle Longitudinal Study found over 50% of people maintain cognitive function from their 50s into their 80s
• Dr. Wood’s 3-S model focuses on stimulus, supply, and support as key factors for brain health

Most people believe cognitive decline after 40 is inevitable. New research from Dr. Tommy Wood at the University of Washington proves otherwise.

Wood’s upcoming book “The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age” launches March 24, 2026. The book details his groundbreaking findings on preventing age-related cognitive decline.

“Up to 70 percent of cases of dementia are, in fact, preventable,” Wood said. His research challenges the dominant narrative that brain function inevitably deteriorates with age.

The Seattle Longitudinal Study, which tracked individuals for decades, supports Wood’s claims. The study found that over 50% of people maintained cognitive function from their 50s into their 80s.

The 3-S Model for Brain Health

Wood developed the 3-S model as a framework for cognitive health. The model focuses on stimulus, supply, and support.

Stimulus serves as “the primary driver of cognitive function,” according to Wood. Just as lifting weights builds muscle, cognitively demanding activities drive brain function.

“MRI scans prove the brain can adapt at any age,” Wood said. “It doesn’t matter if we’re 28 or 80.”

Supply and support include diet, sleep, physical activity, social connections, and stress management. These modifiable factors work together to maintain brain health.

Exercise Prevents Cognitive Decline

Research shows muscle mass directly correlates with cognitive health. The more muscle mass you have and the more you move it, the lower your risk of cognitive decline.

Wood recommends a mix of aerobic, resistance, and coordinative activities. Dance classes and racquet sports rank among the most effective exercises for brain health.

“Dance seems to have the highest effect size on mental health and risk of Alzheimer’s compared to other types of physical activity,” Wood said.

Challenging Traditional Views

Wood’s research contradicts accepted beliefs about aging and cognition. Studies on Alzheimer’s patients show that cognitive stimulation can restore normal glucose uptake in the brain.

“There are very nice studies that looked at brain activation and glucose uptake in response to cognitive stimulus in individuals with Alzheimer’s disease,” Wood explained. “If you stimulate that brain cognitively, it can take up glucose just fine.”

Wood serves as Associate Professor of Pediatrics and Neuroscience at the University of Washington. He also works as head scientist for Hintsa Performance, overseeing health programs for Formula 1 drivers.

The research offers practical hope for the millions of Americans concerned about cognitive decline. Instead of expensive interventions, Wood advocates for learning new skills, trying complex activities, and maintaining social connections.

Read more: Dr. Tommy Wood Shares His Science-Backed Strategy to Prevent Cognitive Decline After 40