All protocols

If you have metal fillings that may contain mercury, avoid chewing mastic gum because it may disrupt fillings and liberate mercury.

If you have metal fillings that may contain mercury, avoid chewing hard candies because they may disrupt fillings and release mercury.

Therapist-driven executive-function training done over many hours and many weeks to improve real-world executive function by teaching people how to stay focused, avoid distraction, keep goals in mind, break tasks into sub-goals, monitor progress, and reduce anxiety and procrastination; can include individual projects such as planning a meal or planning a family vacation.

Drug class discussed as improving working memory by inhibiting the enzyme that breaks down dopamine in prefrontal cortex.

Blood pressure medication discussed as boosting norepinephrine and gaining traction for improving working memory/executive symptoms; quote also mentions a study suggesting benefit for post-COVID brain fog symptoms.

Guest says he would steer away from Adderall and Ritalin for cognition optimization because they boost multiple catecholamine systems at once—dopamine, epinephrine, and norepinephrine—giving less control over modulation.

Recommended generally for brain health and specifically after concussion/TBI as part of recovery support.

After concussion, do not use prolonged total rest or return full steam immediately; get up and moving and return to work gradually, doing as much physical and cognitive activity as you can tolerate without worsening symptoms such as headache or light sensitivity.

Online brain-training platform from Posit Science; suggested for concussion/TBI recovery to target specific impaired mechanisms when therapist access is limited; includes brain-training games aimed at improving specific cognitive functions.

Use science-based online cognitive exercises targeting specific mechanisms, especially after concussion/TBI.

Read a book chapter start to finish without looking at your phone, and deliberately redirect focus when it wanders; discussed as a simple practice to keep working memory and cognitive function online and possibly strengthen it.

General executive-function training recommendation: choose activities with a clear goal that must be broken into sub-goals while simultaneously filtering distractions.

Place a handwritten Post-it note in a visible location, such as on a door, to remind a child to complete a task like picking up a towel.

For energetic or attentionally struggling kids, do heavy work or run outside before starting homework to help regulate energy and transition into focused work.

Teach kids to use a mantra as a concrete self-regulation tool.

Be cautious with games that pair mindlessness and zero effort with dopamine, especially in young children building reward circuitry.

Seek more help when a teen's overall functioning drops across school, friendships, family participation, or activities; when their world becomes very small because of depression, substance use, or other issues; or when the home is full of conflict and walking on eggshells.

If a teen is in serious trouble, such as self-harm, do not let their refusal decide the matter; drive them to therapy consistently, sit in the waiting room, repeat the process weekly if needed, and say 'My number one job is to keep you safe, not to keep you happy with me.'

Get movement early in the day, especially when traveling or trying to become an early riser, to help shift circadian rhythm; presented as part of a 'quadfecta' with morning sunlight, social engagement, and caffeine or breakfast.

Use social interaction early in the day to help shift circadian rhythm and increase morning alertness; presented as part of the morning 'quadfecta.'

Alternative to caffeine for some people as part of a morning circadian-shifting routine.

Wait until about halfway through the day before looking at sleep score, then compare it to how you actually feel to reduce belief effects.

If feeling dizzy, stop and sit down if possible; close your eyes and ask whether you feel like you're falling straight down versus spinning and falling to distinguish lightheadedness from vertigo.

Suggested as something to explore after TBI if accessible.

Avoid taking very high doses of curcumin; excessive anti-inflammation supplementation may have downsides, including potentially limiting dehydrotestosterone production.

A little turmeric in cooking is probably fine, but avoid high-dose turmeric or curcumin supplementation; high doses may reduce DHT and some turmeric products may contain lead contamination.

If consuming turmeric, verify sourcing carefully because of reported lead contamination in some products.

For hormone and related blood testing, go in fasted and ideally early in the morning because cortisol is higher then and food affects results.

For women, try to test at a consistent point in the menstrual cycle from test to test, such as always mid-follicular or always mid-luteal.

If workouts leave you very sleepy later that day and the next day, reduce intensity and/or duration slightly; train hard but stop at about 80-90% of maximum, leave 10-20% in the tank, and avoid taking every set to failure.