In this episode 34 protocols
▶ 24:32 Mirror Box Tools “Ramachandran had people who were missing a limb put their intact limb into a box that had mirrors in it such that when they looked in the box, and they moved their intact limb, the opposite limb, which was a reflection of the intact limb, because they're missing the opposite limb, they would see it as if it was intact. And as they would move their intact limb, they would visualize with their eyes the limb that's in the place of the absent limb, so this is all by mirrors, moving around, and they would feel immediate relief from the phantom pain.” ▷ 31:44 Constraint-Induced Movement Therapy Behaviors “They had about a dozen papers showing that if there was damage centrally in the brain, or there was damage to a limb, so unilateral damage, as we say, one side, the thing to do is not to cast up the damage side, although you need to do that to protect the limb, of course, from further damage. But that the key thing was to restrict movement of the intact uninjured opposite limb.” ▷ 39:46 Avoid Second Traumatic Brain Injury Behaviors “The first one is as much as possible, you want to avoid a second traumatic brain injury or concussion.” ▷ 41:41 Adequate Sleep After TBI Behaviors “So the glymphatic system is so important that many people, if not all people who get TBI are told, get adequate rest, you need to sleep.” ▷ 42:41 Sleep 7–8 Hours Regularly Behaviors “You really should follow some of the protocols that I've suggested in your physician's protocols in order to try and get regular longer sleep of seven, eight hours.” ▷ 42:54 Side Sleeping Behaviors “The glymphatic system has been shown to be activated further in two ways. One is that sleeping on one side, not on back or stomach, seems to increase the amount of washout or wash through, I should say, of the glymphatic system.” ▷ 43:17 Feet Slightly Elevated During Sleep Behaviors “Again, sleeping on one side or with feet slightly elevated as well has been shown to increase the rate of clearance of some of the debris.” ▷ 43:42 Avoid Falling Asleep in a Chair Behaviors “So this means not falling asleep in a chair while watching TV.” ▷ 43:55 Pillow Under Ankles Tools “I sleep with my feet slightly elevated. I put out the kind of thin pillow under my ankles. I don't have TBI, but I have had a few concussions before, but right now I feel fine.” ▷ 45:11 Zone 2 Cardio Behaviors “That zone two cardio for 30 to 45 minutes, three times a week, seems to improve the rates of clearance of some of the debris after injury. And in general, injury or no, to accelerate and improve the rates of flow for the glymphatic system.” ▷ 48:47 Low-Level Walking Throughout the Day Behaviors “So this glymphatic system and the glial astrocyte system is a system that we want chronically active throughout the day as much as possible. So low level walking, zone two cardio, and then at night during slow wave sleep is then really when this glymphatic system kicks in.” ▷ 52:05 Think About or Look at a Loved One During Pain Behaviors “If people are looking at an image or thinking about a person that they love, or even a thing that they love, a pet that they love, studies previous to the one that Mackey and colleagues did showed that their experience of pain was reduced. Their threshold for pain was higher.” ▷ 57:49 Electroacupuncture Behaviors “I think what you'll be interested in and surprised to learn is that it does work, but sometimes it can exacerbate pain and sometimes it can reduce pain. It can relieve pain.” ▷ 58:38 Acupuncture Behaviors “I know a number of people that really derive tremendous benefit from acupuncture for pain and for gastrointestinal issues. There are actually a lot of really good, peer-reviewed studies supporting the use of acupuncture in particular GI tract issues.” ▷ 1:10:28 Avoid Turmeric Diet “Many people that I've talked to who have taken tumeric get a severe blunting of affect and libido. So for some people that might be a serious negative. I certainly avoid tumeric.” ▷ 1:12:10 Wim Hof Breathing Behaviors “The effect of doing that kind of breathing, it's not a mysterious effect. It liberates adrenaline from the adrenals. There is a paper published in the Proceedings of the National Academy of Sciences, which is a very fine journal, showing that that breathing pattern can counter infection from endotoxin.” ▷ 1:12:53 Deliberate Cold Exposure Behaviors “Things like Wim Hof breathing, like ice baths, anything that releases adrenaline will counter the infection, but you want to regulate the duration of that adrenaline response.” ▷ 1:16:43 Eight Hours in Bed Behaviors “We know that sleep is essential. And so we both agreed that eight hours minimum in bed per night is critical. Now, what was interesting, however, is that it doesn't have to be eight hours of sleep.” ▷ 1:17:20 NSDR Behaviors “And that speaks to the power of these non-sleep deep rest protocols too. If you can't sleep doing non-sleep deep rest protocols, we've provided links to them before. That is extremely beneficial.” ▷ 1:17:39 10-Minute Walk Behaviors “The other is, if possible, unless it's absolutely excruciating, or you just can't do it, a 10-minute walk per day. Of course, you don't want to exacerbate the injury.” ▷ 1:17:55 Avoid Ice on Injuries Behaviors “I was taught, I learned that when you injure yourself, you're supposed to ice something.” ▷ 1:18:59 Heat for Injuries Behaviors “Well, it turns out heat is actually quite beneficial. ... The major effects seem to be explained by heat improving the viscosity of the tissues and the clearance and the perfusion of fluid, blood, lymph, and other fluids out of the injury area.” ▷ 1:19:09 Hot Compress Tools “Very little data to support the idea that heat shock proteins are part of the wound healing process, at least in terms of the sorts of conventional heat that one could use like a hot water bottle or a hot bath or a hot compress.” ▷ 1:19:09 Hot Water Bottle Tools “Very little data to support the idea that heat shock proteins are part of the wound healing process, at least in terms of the sorts of conventional heat that one could use like a hot water bottle or a hot bath or a hot compress.” ▷ 1:19:09 Hot Bath Tools “Very little data to support the idea that heat shock proteins are part of the wound healing process, at least in terms of the sorts of conventional heat that one could use like a hot water bottle or a hot bath or a hot compress.” ▷ 1:20:19 Movement for Injuries Behaviors “And it turns out that the movement itself can act as a bit of an analgesic. It can actually reduce the pain.” ▷ 1:23:17 Red Light Therapy Tools “People with fibromyalgia, which is this whole body pain, are now starting to use red light therapies. ... Their idea, and I don't think this is a field that's progressed far enough now to really place any firm conclusions on, but the idea is that red light therapy locally may have some effect.” ▷ 1:23:46 Sunlight Exposure Behaviors “The systemic red light therapy ... may be in to use Kelly's words, approximating the effects of nature. These are like surrogate technologies for getting outside in the sunshine. ... So the red light therapies may have some utility, but getting into sunlight may actually have as much or more effect.” ▷ 1:23:49 Protective Eyewear for Systemic Red Light Therapy Tools “This is like wearing protection to the eyes in some cases. So not from the treatment of macular degeneration, but wearing protection of the eyes and getting very bright light red light therapy...” ▷ 1:24:48 Restrict Above and Below the Injury Then Release Behaviors “some cases, the use of restricting above and below the injury to then release and then increase perfusion through the site, so may actually accelerate the wound healing.” ▷ 1:25:06 Acetaminophen Supplements “It's non-steroid anti-inflammatory drugs, it's things that block prostaglandins, so things like aspirin, ibuprofen, acetaminophen... Those sorts of treatments which reduce inflammation may not be so great at the beginning when you want inflammation.” ▷ 1:25:06 Aspirin Supplements “It's non-steroid anti-inflammatory drugs, it's things that block prostaglandins, so things like aspirin, ibuprofen, acetaminophen... Those sorts of treatments which reduce inflammation may not be so great at the beginning when you want inflammation.” ▷ 1:25:06 Ibuprofen Supplements “It's non-steroid anti-inflammatory drugs, it's things that block prostaglandins, so things like aspirin, ibuprofen, acetaminophen... Those sorts of treatments which reduce inflammation may not be so great at the beginning when you want inflammation.” ▷ 1:25:25 Avoid Early Use of NSAIDs for Acute Injury Behaviors “Those sorts of treatments which reduce inflammation may not be so great at the beginning when you want inflammation. They may be important for limiting pain so people can be functional at all.”