I’ve been reading a lot about brain damage and chronic traumatic encephalopathy (CTE) in retired NFL football players lately.

While doing so, I came across an interesting study by Dr. Daniel Amen, MD, titled “Reversing brain damage in former NFL players: implications for traumatic brain injury and substance abuse rehabilitation.”

In the study, thirty retired NFL players who had brain damage and cognitive dysfunction followed a brain-healthy protocol (which I outline below in this post).

After following the protocol for six months, the former NFL players had increased blood flow to the brain and significant increases in performance.

Neuropsychological testing showed that they had significant improvements in attention, memory, reasoning, and information processing.

The NFL players themselves also self-reported subjective increases in memory, attention, mood, motivation, and sleep.

It just so happens that a lot of the supplements and therapies used in this protocol have also improved my mental health and supported my brain after suffering multiple concussions, living in a moldy home, and experiencing neurotoxicity.

“We demonstrated that even if you have been bad to your brain, on the right program you can often reverse the damage and improve your life. It’s one of the most exciting discoveries in medicine today. I hope this message finds anyone who played contact sports like football, hockey, soccer, boxing so they can find help because their degenerative conditions can be reversed.”

— Dr. Daniel Amen, MD, psychiatrist and author of Change Your Brain, Change Your Life

Illustration of a brain with a band-aid on it, demonstrating that it is damaged.

Why This Research Study Is So Important

It’s well known that brain injuries are common in professional American football players, and they increase the risk of mild cognitive impairment, dementia, depression and CTE (1-2).

A study sponsored by the National Football League (NFL) found that 6.1% of retired NFL players over the age of 50 had been diagnosed with dementia, which is five times the national average of 1.2%.

Even 2% of players aged 30 to 49 have received a dementia-related diagnosis, which is 20 times higher than the rate of the general population within that age group (3).

And in a study of 100 active and retired NFL players, researchers found reduced brain blood flow and higher rates of depression, memory and attention problems compared to the general population (4).

Brain injuries also increase the risk of drug abuse (5-6).

Lastly, another study reported that 96% of all former NFL players autopsied had CTE, and that 79% of males who played football at any level also had CTE (10).

But brain injuries and neurological damage don’t just affect retired professional football players.

Millions of people, including soldiers, suffer concussions every year.

In addition, substance abusers also experience high levels of brain damage from drugs and alcohol, and from the increased likelihood of suffering brain injuries during intoxication (7).

But based on Dr. Amen’s protocol, there is hope. And it’s possible to reverse brain damage.

Below is the protocol that the NFL players followed to reverse brain damage and cognitive impairment, and it significantly improved their brain, mental health and quality of life.

1. Improve Your Diet and Exercise Regularly

Even after taking into account their large body frames, forty-eight percent of players in the study were overweight or obese.

So they were encouraged to eat healthier and exercise regularly in order to lose weight.

This is because obesity is associated with dementia and smaller brain size (8).

For exercise, you should find an aerobic activity that you enjoy so that you’ll stick with it consistently.

This is exercise routine I try to follow consistently:

Group of people running. Exercise helps reverse brain damage.

Lift heavy weights 1-4 times per week
High-intensity interval sprinting 1-2 times per week
Walk as much as I can (ideally 30-60 minutes every day)
Run for 20-30 minutes before lifting weights

If you’re looking for a bunch of healthy, brain-boosting foods that you can eat on a regular basis, check out my Free Grocery Shopping Guide for Optimal Brain Health and my Fuel Your Brain Cookbook.

2. Eliminate Alcohol

A mug of beer. Alcohol should be avoided if wanting to reverse brain damage since it is a neurotoxin.

Not too surprisingly, the NFL players in Dr. Amen’s study were encouraged to completely eliminate alcohol.

Alcohol is a neurotoxin and wreaks havoc on the brain by raising cortisol levels, disrupting the blood-brain barrier, and increasing inflammation and oxidative stress (11).

There are ways to protect your brain from alcohol, but you’re better off avoiding it completely, or significantly reducing your consumption, if you’re trying to heal from brain damage. I personally don’t drink alcohol at all anymore.

Other than alcohol, the NFL players were also told to eliminate others drugs, including cigarettes.

3. Get Enough Sleep

Baby sleeping. Sleeping helps the brain recover and heal and helps reverse brain damage.

Getting enough high-quality sleep was another key aspect of Dr. Amen’s therapeutic protocol for the NFL players because it’s so important for brain health.

Deep sleep has been shown to slow down cognitive decline, reduce cortisol levels, promote the regeneration of myelin, increase the growth of new brain cells, and support the blood-brain barrier.

That’s why getting at least 7 hours of high-quality, restorative sleep is so important.

I used to have very poor quality sleep and it was one of main factors that contributed to my poor mental health.

This sleep supplement contains magnesium and a number of other natural compounds that I’ve used over the years to improve sleep.

But I work with my clients so that they can naturally maximize the quality of their sleep without so many supplements. We have free online workshop that talks about how you can work with us. You can register for the workshop here.

4. Reduce Brain Inflammation with Omega-3 Fatty Acids

A piece of cooked salmon. Salmon contains omega-3 fatty acids which can help the brain heal and recover from damage.

Your brain is made up of about 60% fat, so you want to eat high-quality fats so that it can rebuild itself.

Omega-3s fatty acids are the highest quality fats for the brain, and increasing your intake of them is one of the most impactful ways to reverse brain damage.

Dr. Amen gave the NFL players 5.6 grams of fish oil each day, containing 1720 mg of EPA and 1160 mg of DHA.

EPA and DHA are omega-3 fatty acids that are necessary for the optimal functioning of your brain and nervous system. They have been shown in many studies to significantly reduce inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease (9-10).

They are also the structural components of synapses, and have been shown to support the brains of people with neurodegenerative diseases who have experienced synaptic loss (12).

It’s important to get enough omega-3s because they are essential fats that your body cannot produce itself.

They are found primarily in cold water fish such as salmon, black cod, sablefish, sardines and herring.

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet.

That’s why I recommend people supplement with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.

I previously wrote about the importance of omega-3 fatty acids in-depth here.

Make sure you also check out this article for 22 other effective ways to reduce inflammation in the brain.

5. Get Enough of These Vitamins and Minerals

Research shows that supplementing with B vitamins, vitamin C and minerals can reduce stress, improve mental health, and increase cognitive performance (13).

So Dr. Amen got the NFL players in the study to take a high-potency multivitamin every day.

I don’t usually recommend all-in-one multivitamins because they often contain too many synthetic vitamins that we don’t need, and not enough of the minerals that we do need.

Instead, I regularly take minerals, B vitamins, and this supplement with Vitamin C.

6. Enhance Brain Blood Flow

An illustration of a brain and blood flowing throughout it. Blood flow to the brain is essential if you want to reverse brain damage.

Dr. Amen also focused on increasing blood flow in the brains of the retired NFL football players.

The main way he enhanced brain blood flow was by giving them Ginkgo Biloba.

Ginkgo Biloba is a plant used in China for thousands of years to treat a number of health problems. It’s one of the top-selling herbal supplements in the world, and it’s even a prescription herb in Germany.

It’s most commonly used to improve brain health, as it’s been shown to increase cognitive function, memory and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease and can improve mood and mental energy.

It has these effects primarily by increasing blood flow to the brain (27).

Ginkgo biloba extract is included in the Optimal brain supplement.

Check out this article for 20 other ways to increase blood flow to the brain.

7. Increase Acetylcholine

The retired football players also supplemented with Acetyl-L-Carnitine (ALCAR) and Huperzine A to increase levels of acetylcholine in their brain.

Acetylcholine is considered the “learning” neurotransmitter and plays a key role in the brain’s cognitive processes.

Huperzine-A is a compound extracted from the herbs of the Huperziceae family.

It has neuroprotective effects and cognitive enhancing properties because it increases acetylcholine. It does this by inhibiting acetylcholinesterase, an enzyme that breaks down acetylcholine. Because of this, it’s a promising treatment for fighting cognitive decline and Alzheimer's disease (33).

Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine. It has neuroprotective and cognitive-enhancing effects and helps reverse neurological decline by increasing levels of acetylcholine in the brain and supporting mitochondria function (32).

It is often used as a brain booster because it increases alertness and provides support to brain cells. It’s also been shown to be very effective at alleviating chronic fatigue and improving mood.

ALCAR can be found in the Optimal Brain supplement.

Check out this article for 25 other ways to increase acetylcholine levels in the brain.

And make sure you read this article to learn more about the remarkable benefits of ALCAR.

8. Increase Antioxidants

Another key aspect of reversing brain damage is optimizing your intake of antioxidants, and Dr. Amen doesn’t ignore this.

Dr. Amen had the NFL football players in his study take Alpha Lipoic Acid (ALA) and N-Acetyl-Cysteine (NAC) daily.

NAC is a modified form of the amino acid cysteine, and precursor to glutathione, your body’s master antioxidant.

Environmental toxins and oxidative stress deplete your body's reserves of cysteine and glutathione, but supplementing with NAC can increase and normalize cysteine and glutathione levels.

This can combat and reduce oxidative stress in the brain, which helps treat several mental illnesses, including cognitive problems and addiction (23).

Alpha Lipoic Acid (ALA) is a fatty acid created in the body, playing a role in mitochondrial energy metabolism. In supplement form, it is a potent antioxidant compound that has been shown to reduce oxidative stress and inflammation in the brain, which can contribute to neurological decline. It also helps regulate blood sugar levels, which is crucial for healthy brain function (24-25).

Several other studies have found that a combination of antioxidants – including NAC, ALA, Vitamin C and Vitamin E – can improve cognitive functioning and decrease symptoms of cognitive decline. This is likely because oxidative stress plays a major role in the development of cognitive impairment and dementia, and these antioxidant nutrients and plant compounds can counteract this (14-22).

NAC, ALA, Vitamin C, Vitamin E and several other antioxidant nutrients are included in the Optimal Antiox supplement.

Antioxidants can also reduce levels of cortisol, your body’s main stress hormone.

9. Reduce Cortisol with Phosphatidylserine

Participants in Dr. Amen’s study also supplemented with phosphatidylserine.

Phosphatidylserine is a fat-soluble amino acid that supports cognitive function.

High amounts of phosphatidylserine can be found within the brain, and supplementation has been shown to improve attention, learning and memory.

“…consumption of phosphatidylserine may reduce the risk of dementia and cognitive dysfunction”

— Food and Drug Administration

It’s also been shown to reduce cortisol, which can negatively affect the brain at chronically high levels (26).

I personally take phosphatidylserine every day. It's included in the Optimal Brain supplement.

Make sure you read this article to learn more about the remarkable benefits of Phosphatidylserine.

10. Optimize Important Health Markers

Picture of blood in blood containers after being drawn.

Important health markers were also monitored and optimized to ensure that the NFL players were in the best health possible to support their brain.

Here are some of the markers Dr. Amen monitored in the NFL players:

Weight measures, such as body mass index and height-to-weight ratio – research shows that as a person's weight goes up, the size of their brain goes down. To reduce this problem, Dr. Amen ran an weight loss class to help the NFL players lose excess weight.

Fasting blood glucose levels – Having high fasting blood glucose levels increases your risk of developing type 2 diabetes, which is associated with depression and dementia.

C-reactive protein – This is a measure of inflammation, which is associated with many chronic illnesses, including depression, dementia and chronic pain. Dr. Amen aims for a measure of less than 1mg/liter. A healthy diet and nutrients can help get inflammation under control. Make sure you read this article for other ways to reduce inflammation.

Vitamin D – Vitamin D is a fat-soluble vitamin that our skin synthesizes when exposed to the sun. Every tissue in your body has vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences, including cognitive impairment. Normal levels are between 30 and 100 ng/mL. Dr. Amen prefers his patients’ levels to be between 50 and 100 because optimal vitamin D levels can reduce inflammation and improve mood. To boost vitamin D levels, he encouraged players to get more sunlight or take a Vitamin D3 supplement. It's important to test and monitor your Vitamin D levels before and after supplementing with it.

Ferritin – Ferritin is a measure of iron stores. Iron deficiency can cause fatigue, but too much iron can cause stress and accelerate aging. If the NFL players’ ferritin levels were too low, Dr. Amen gave them iron. If they were too high, he encouraged them to donate blood. I personally prefer beef liver capsules as good source of iron instead of taking iron supplements.

In addition to the above strategies, Dr. Amen and his team treated other dementia risk factors, such as hypertension, heart disease, gum disease, alcohol and drug abuse, low thyroid and testosterone levels, sleep apnea, and ideally the cessation of anti-anxiety medications such as benzodiazepines.

Check out this article for several other important blood tests.

11. Reduce Homocysteine

Illustration of the homocysteine symbol. Normalizing homocysteine levels can help the brain recover after damage.

This step – and the next two – are not a part of the original study.

However, Dr. Amen says he uses these treatments with his patients, including retired football players.

Homocysteine is an inflammatory compound at high levels, which can lead to the development of mild cognitive impairment, Alzheimer’s disease, depression and other mental health disorders.

However, certain B vitamins have been shown to normalize homocysteine levels and reduce the rate of cognitive decline.

As a result, Dr. Amen says that he recommends his NFL patients supplement with methyl-B12, methyl-folate, and P-5-P (bioactive B6).

Trimethylglycine (TMG) and S-adenosylmethionine (SAM-e) also lower homocysteine.

I personally prefer SAM-e since it is the most powerful and noticeable.

Here is a full article all about how to lower homocysteine levels.

You can check your homocysteine levels by ordering this blood test.

“For those players who were depressed or demented, we did more. I acted as the psychiatrist for a number of our players or a consultant to their own physicians. For many, I prescribed natural antidepressants, such as SAMe, because it also helps with pain.”

— Dr. Daniel Amen

12. Hyperbaric Oxygen Therapy (HBOT)

“A number of our players also opted to do hyperbaric oxygen therapy (HBOT), which we have seen improve blood flow to the brain. Over the years I have been impressed with HBOT’s ability to increase blood flow to damaged brains.”

— Dr. Daniel Amen

Woman lying in hyperbaric oxygen tank. Male doctor sitting beside her. HBOt helps reverse brain damage.

Again, this wasn’t included in the main protocol of the study, but Dr. Amen often recommends it to NFL players or anyone else with brain damage.

Hyperbaric oxygen therapy (HBOT) is a treatment that enhances healing in the brain.

Patients inhale 100% oxygen in a total body chamber.

Usually, oxygen is transported throughout the body only by red blood cells. But with HBOT, oxygen is dissolved into all body fluids, including the fluids of the central nervous system.

This leads to oxygen being carried to areas of the body where circulation is diminished or blocked. As a result, extra oxygen can reach all damaged tissues, including areas of the brain that need to heal.

Lots of research shows that HBOT improves blood supply to the brain, reduces inflammation, and enhances neurogenesis, which improves recovery after injury to the central nervous system (34-38).

You’ll need to find a practitioner or clinic in your area that provides this treatment.

HBOT can be expensive though. That's why I decided to buy my own oxygen concentrator. An oxygen concentrator is much less expensive than HBOT but it still helps.

My doctor uses this one at his clinic and recommended it to me.

But I did a lot of my own research before buying my own and got this one instead. I use it almost every day. It's the best option on the market. You can also get a refurbished one for cheaper.

Check out my full article about oxygen therapy for more information.

13. Neurofeedback

Brain hooked up to computer. Neurofeedback can help reverse brain damage.

Neurofeedback is a type of biofeedback that shows you your brain activity in real-time and teaches you how to self-regulate it.

Sensors are placed on your scalp to measure your brain’s activity, and the measurements are displayed using video or sound.

Dr. Amen uses it with his NFL patients.

“In our retired NFL players, we often saw excessively high slow wave activity (excessive delta and theta) and too little fast wave activity (too little beta) in the front part of the brain. Many of our athletes thought of neurofeedback like going to the gym for their minds and found it very helpful.”

— Dr. Daniel Amen

It’s best to work with a qualified practitioner.

But I also like the Muse headband. It’s a good substitute and gives you real-time feedback in your brainwaves while you meditate. I previously wrote about it here, and you can get it through the Muse website.

Please note: If you’re interested in trying neurofeedback, I recommend becoming a client and working with us to determine the best type of neurofeedback for you and your condition. I have found that some types of neurofeedback are completely ineffective and may even be harmful. So it’s very important to do the right type of neurofeedback that actually works. It’s also critical to work with a qualified neurofeedback practitioner who knows what they are doing. Otherwise, you can get worse. We help our clients find a qualified practitioner in their area.

Conclusion

Illustration of person holding a blue brain in their hands.

Researchers used to believe that the brain could not heal, but they now know that’s wrong.

Brain plasticity is possible, and if you put the brain in a healing environment, it can get better, and brain damage can be reversed.

But the above protocol isn’t just for retired NFL players.

It also applies directly to the larger traumatic brain injury and drug abuse communities.

Or simply anyone who is experiencing cognitive decline, depression or other mental health problems.

The retired NFL players in the study had sustained brain injuries decades previously, but they improved.

If researchers can improve the brains of retired football players – who have had tens of thousands of hits to their heads – imagine the benefit you can get with a brain healthy program.

You don’t have to be held hostage by your bad brain.

You can recover from brain damage, brain infection, substance abuse and toxic exposure.

And Dr. Amen isn’t the only doctor showing the brain’s incredible power to heal.

Dr. Dale Bredesen, MD, is reversing cognitive decline and dementia with his own brain rehabilitation program.

You can read more about his protocol here.

This work is incredibly important for football players, soldiers, firefighters, police, and anyone who has suffered brain trauma and damage.

Please share this post with anyone that you think would benefit from the information within it.