All protocols

If nutrients cannot be obtained adequately from diet, supplementation was endorsed.

Subjective feeling was recommended as a strong predictor of performance, often better than HRV or blood tests; a simple 1-to-10 scale was suggested.

Exercise helps learning as long as it is not truly exhaustive; if you want to perform hard cognitive work afterward, leave some volume in the tank and train below your maximal capacity.

Described as the exercise protocol with the best evidence for acute post-exercise cognitive benefits.

Morning cortisol was explicitly framed as desirable because it supports daytime energy and better sleep at night.

For acute cognitive benefits: a couple of sets of 8 to 12 reps at about 80% of max, not maxing out, using compound or multi-joint machine movements such as leg press, chest press, and lat pulldown, for about 20 to 30 minutes. Longer-term studies used 2 to 3 sessions per week, 5 to 6 exercises, 3 sets of 8 to 12 reps for 6 to 12 months.

Include both aerobic and resistance training because they affect different brain systems; aerobic exercise was discussed as benefiting gray matter and memory, while resistance training may benefit white matter and executive function.

Framed as one of the best things you can do to maintain function over long periods of time.

Vaccinations were discussed as potentially beneficial because they may minimize the time spent really sick in older age.

After concussion or TBI, be seen by a doctor and get whatever scans and immediate medical care are needed before focusing on supplements or recovery protocols.

Avoid getting too hot after acute brain injury; get inside and cool down quickly if needed. Preventing hyperthermia was emphasized over active hypothermia, and an ice bath was not required.

Avoid after acute brain injury to prevent adding blood sugar dysregulation.

Avoid after concussion mainly because alcohol impairs sleep, which is important for recovery.

Some recommend avoiding caffeine immediately after injury because it is a stimulant and may increase energy demand when neurons cannot produce enough energy.

For sleep issues after TBI, studies using melatonin showed improvements.

Recommended in the TBI discussion; best evidence was said to be for 1 to 2 g/day.

Mentioned as another niche supplement with slightly less evidence than Boswellia after TBI; described as a pine extract.

Standard of care if cognitive or physical symptoms persist for about a month or more after traumatic brain injury.

Some evidence for improving cognitive symptoms after TBI using virtual reality or augmented reality physical activity.

Recommended for balance and dizziness issues after concussion.

Increasingly emphasized for convergence and other eye issues after concussion.

Use sounds as a meditation anchor by closing the eyes and directing attention to sounds.

Used to run a 30-second attention test to assess whether you can maintain attention without getting lost in thought.

Cultivate equanimity by not grasping at pleasant or interesting experiences and not pushing away unpleasant, boring, or non-engaging ones; allow everything to appear without clinging or reacting.

Let attention fully rest in the present; locate well-being in the present moment by relaxing brooding about the past and anxious thinking about the future long enough to discover that the present is enough.

Use Alpha GPC only maybe once or twice a week, three times maximum, because daily or more than three to four times weekly use leads to diminished effect.

Go into late-day workouts relatively rested by getting proper sleep the night before, and get your mind in the right frame so you can pour everything you can into the workout mentally and physically.

After a late moderate to high intensity workout, eat something even in the final hour before sleep to avoid waking hungry and to replenish recovery needs.

Suggested after late workouts, including in the final hour before sleep, as a slower-digesting milk-protein/casein option before sleep.

Consume some starch after late workouts to replenish glycogen stores, even in the final hour before sleep; oatmeal is given as an example and may help avoid waking hungry.