A head injury on the field, a fall during a late-night work session, or a cycling accident. These aren't just bumps; they're immediate threats to your brain's operating capacity, and for a founder in their 20s or 30s, that's a direct hit on your ambition. You've heard "rest and recover," but Dr. Tommy Wood on Huberman Lab dives past the generic advice, offering a sharp, actionable protocol for managing mild to moderate concussions.

His core insight: your immediate actions right after impact are not just about pain management, but about preventing secondary brain damage that can compound over hours and days. This isn't about avoiding the ER; it's about optimizing what you do after medical clearance.

Key Takeaways

  • Immediately after a head injury, especially in a hot environment, getting cool is critical to prevent hyperthermia, which can worsen brain damage. “Get inside, get cool as quickly as you can because there are studies that... doesn't mean you have to get an ice bath. Just don't be really hot,” Dr. Wood explains.
  • Acute blood sugar regulation and avoiding alcohol and caffeine are crucial for optimizing sleep and minimizing neuronal energy demands post-concussion.
  • Specific supplements like creatine (a loading dose of 0.4g/kg daily) and magnesium (400mg once or twice daily, preferably glycinate) have an evidence base for supporting acute concussion recovery.
  • A structured, progressive return-to-physical-activity protocol—starting with low-level aerobic exercise and gradually progressing to skill-specific drills—is essential, replacing outdated notions of total rest.
  • Dr. Tommy Wood's Post-Concussion Recovery Protocol offers a detailed, actionable blueprint for founders navigating the aftermath of mild to moderate head injuries.

The Post-Concussion Recovery Protocol

- Step 1: Immediate Medical Care & Thermoregulation: Seek medical attention immediately for scans and necessary care. Crucially, prevent hyperthermia by getting cool as quickly as possible, especially if the injury occurred in a hot environment. Avoid being really hot; if a fever develops, use Tylenol or similar to maintain proper temperature. The brain does not like to get too hot after an injury.

- Step 2: Blood Sugar & Substance Management: Regulate blood sugar by avoiding super sugary, refined carbohydrates, as increases in blood sugar after injury are associated with worse outcomes. Avoid alcohol and caffeine acutely after injury, primarily because they impair sleep, which is critical for recovery. Caffeine can also stimulate the brain, increasing energy demands when neurons may be compromised.

- Step 3: Supplementation (Low Risk, High Potential Benefit):

* Creatine: Consider a loading dose of 0.4 grams per kilogram of body weight per day (e.g., 28g for a 70kg person), spread across the day, for a short period. “The best trial was actually done um in a p like pediatric group although very broad. It was like one year old to 18 years old,” Wood noted.

* Magnesium: Take 400mg once or twice daily. Magnesium glycinate is recommended for its bioavailability, though other forms may be used. “So magnesium, so 400 milligrams once or twice a day. There've been some trials that shown um what form those studies actually use magnesium oxide. surprisingly. Um, but I would probably use magnesium glycinate.”

* Omega-3 Fatty Acids: For individuals at risk of concussion (e.g., athletes), ongoing supplementation of a couple of grams daily can reduce biomarkers of injury accumulation over a season. “I would just take long like longitudinally. you're somebody who's at risk of a concussion... I would just, you know, take a reasonable omega-3 supplement just long term because we have some reasonable evidence for that.”

* Choline (CDP Choline/Citicoline): 1-2 grams per day.

* Boswellia: An extract of Indian frankincense, shown to be beneficial in some clinical trials post-TBI.

- Step 4: Structured Return to Physical Activity: Begin a progressive return to physical activity as soon as symptoms allow, avoiding further head injuries. The protocol should involve: 1. Low-level aerobic activity (e.g., light walking) 2-3 times a week at a level just below symptom exacerbation. 2. Gradually introduce skill-specific exercises and sports-related drills. 3. Progress to full training. 4. Return to full competitive play. This systematic approach is crucial for recovery and is now standard of care in many sports.

- Step 5: Address Ongoing Symptoms with Therapy: If cognitive or physical symptoms persist beyond a month, consider physical therapy. This may include virtual/augmented reality for cognitive symptoms, vestibular therapy for balance and dizziness, and ocular motor training for eye issues (often detected with eye tracking, ideally against a baseline).

When This Works (and When It Doesn't)

This protocol shines for individuals recovering from mild to moderate concussions, after initial medical clearance rules out more serious injury. It's particularly relevant for founders who might push themselves in high-impact sports or have jobs with higher head injury risk. The goal is to support neural recovery, reduce secondary damage, and facilitate a safe, effective return to full cognitive and physical function. However, it's not a substitute for immediate medical diagnosis and care, nor is it for severe traumatic brain injuries. Always consult a physician for a proper diagnosis and treatment plan, especially for children or those with pre-existing conditions, as supplement dosages and protocols might need adjustments.

What to Do With This

Imagine you're playing a casual pickup basketball game, and you take an elbow to the head, feeling a bit dazed. Instead of shaking it off, immediately apply Dr. Wood's protocol: get off the court and find a cool spot. Avoid grabbing a sugary sports drink, and skip the celebratory beer later. As soon as you can, talk to your doctor about integrating creatine (0.4g per kg of your weight daily for a short period) and magnesium glycinate (400mg twice a day) into your recovery plan. Once cleared, start with light walks, gradually increasing intensity only if your symptoms don't worsen, systematically building back to your normal physical routine. Your brain is your most valuable asset; treat a concussion with the same strategic intensity you'd apply to a critical business problem.