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What if your “mild” concussion wasn’t mild at all — and what if most of your recovery sits in your daily habits? Board-Certified Neurologist and Navy veteran Dr. Ryan Williamson joins us to unpack why TBI outcomes vary so wildly and how to rebuild cognitive power with simple, evidence-based steps. We dig into his BRAIN protocol—Breathwork, Rest, Activity, Intake, Nurturing — and show how purpose, sleep quality, training, and community flip the switches that drive neuroplasticity and longevity.
Antoinette shares how whitewater kayaking and archery became cognitive therapy, sharpening processing speed, focus, and memory through joyful, real-world challenge. Dr. Williamson explains the ancestral lens on modern brain health — sunlight, movement, and tribe versus blue light, sitting, and isolation — and how closing that gap reduces inflammation and stabilizes mood.

We also explore creatine monohydrate’s surprising brain benefits, from ATP support to potential improvements after TBI and in early cognitive decline, plus practical dosing tips you can try safely and affordably.
Listener questions take us into combat-zone stress, developing brains, and the eerie slowing of time after explosions. The throughline is empowering: lifestyle choices — sleep timing, food quality, daily movement, breathwork, and strong relationships — shape the majority of brain outcomes by steering gene expression and circuit strength. If you want a clear, actionable roadmap to think faster, feel better, and stay resilient longer, this conversation delivers a plan you can start today. If it resonates, subscribe, leave a quick review, and share this episode with someone rebuilding their brain and life.

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DISCLAIMER: The information is not medical advice and should not be treated as such. Always consult your physician or healthcare professional before pursuing any health-related procedure or activity.