Cold Plunge, Ketones, and Creatine - Yay or Nay in Concussion Recovery with Dr. Mike T Nelson | E23
About This Episode
Dr. Mike Nelson explains how ketones and lactate can serve as alternative fuel sources for the brain after concussion when glucose metabolism becomes impaired. This metabolic insight opens new possibilities for recovery support and symptom management.
• Concussions disrupt glucose metabolism in the brain but don't affect ketone and lactate pathways
• Parasympathetic nervous system activation techniques help balance autonomic disruption after brain injury
• Breathing with longer exhales, wide-gaze relaxation, and gentle walking promote parasympathetic tone
• Cold water therapy can be beneficial but should start "warm" (55-60°F) and focus on time over intensity
• Face-only cold exposure with breath holding triggers the mammalian dive reflex for parasympathetic activation
• Magnesium (particularly bisglycinate) supports nervous system regulation, especially before bedtime
• Ketone esters provide quick access to alternative brain fuel within 15-20 minutes of consumption
• Taking 10-20g of ketones before exercise may improve tolerance and reduce symptom flares
• Creatine (10-20g daily) shows promise as both preventive and recovery support for brain injuries
• Research shows impressive protective effects in animal models but human brain uptake differs
• The "kitchen sink approach" combining multiple therapies likely offers fastest recovery path
Website: mikenelson.com
Podcast: Flex Diet Podcast
Instagram: @DrMikeTNelson
Carrick Institute Course taught by Dr. Mike T Nelson: Ketones and Traumatic Brain Injury