Ensure at least eight hours of sleep, or at least eight hours immobile, as a non-negotiable foundation for glymphatic and tissue clearance essential for injury recovery.
To enhance the glymphatic system’s clearance of brain debris, especially after TBI or for brain longevity, sleep on your side rather than your back or stomach.
Perform 30-45 minutes of Zone 2 cardio (e.g., fast walking, jogging, cycling) three times a week to improve glymphatic system function, aiding brain debris clearance and promoting brain longevity, provided it doesn’t aggravate injury or go against physician’s advice.
Apply heat to injured areas as it is beneficial for recovery, improving tissue viscosity, and enhancing the clearance and perfusion of fluids (blood, lymph) from the injury site.
Be aware that while ice numbs pain, it may have negative effects like clotting and sludging of tissue and fluids, hindering the clearance of debris and repair process, suggesting it should be reconsidered or limited.
When experiencing pain, focus on an internal representation or image of a loved one (especially a romantic partner) to significantly blunt the pain experience through top-down modulation.
Elevate your feet during rest or sleep to improve perfusion and fluid clearance, aiding in the recovery process after injury.
If possible and not exacerbating the injury, take a 10-minute walk per day to aid recovery, unless the pain is excruciating or movement is impossible.
Program your mattress cover to be cool at the beginning, colder in the middle, and warm as you wake up to optimize slow wave and REM sleep.
Understand that NSAIDs reduce inflammation, which may not be ideal in the initial stages of injury when inflammation is needed for repair, but they can be important for limiting pain to allow functionality.
Understand that acute inflammation is a necessary and beneficial tissue repair response, not inherently bad, but rather essential for healing.
Engage in Wim Hof-like breathing (hyperventilating, exhales, breath holds) to release adrenaline, which can counter infection and stress, but regulate the duration of the adrenaline response.
Explore acupuncture or electroacupuncture for gastrointestinal issues, as stimulating specific body locations can modulate gut motility (e.g., slow down diarrhea or accelerate for constipation).
Use two pens to test the density of receptors in different body parts by varying the distance between touches, noting how close they can be before feeling like one point.
For phantom limb pain, place your intact limb in a mirror box to create a visual illusion of the missing limb, moving it to achieve a comfortable orientation and reduce pain.
Consider taking AG1 daily to cover dietary gaps and support energy, immune system, and gut microbiome, especially if it’s difficult to get enough micronutrients from food alone.
Consume David protein bars as a high-quality, low-calorie snack (28g protein, 150 calories, 0g sugar) to help meet daily protein goals, especially when in a rush or needing a quick supplement.
Approach stem cell treatments with extreme caution due to concerns about stem cells becoming unintended tissues or tumor cells, as they are pluripotent and require molecular restriction.