Recovery Protocol
Rick Zale · Enter PIN to continue
Recovery Protocol ·
Protocol Active
Recovery Overview
🧠
Priority #1. Hypoxic brain injury preferentially damages the PFC — the exact circuitry for habit formation, impulse control, working memory, and follow-through. The failure to stick to things is neurological, not a character flaw. This protocol targets structural repair and functional restoration across every available lever.
Active Peptides
10
compounds in stack
Daily Steps
6
morning protocol
Training Days
6/wk
PPL split
Neurofeedback
qEEG received 6/22
Rehab Duration
4 yrs
since injury
FIRE Target
Age 45
13 years out
🎯 Core Repair Targets
  • 1 PFC gray matter density — structural repair
  • 2 Dopaminergic signaling — motivation & reward circuitry
  • 3 Default Mode Network regulation — focused attention
  • 4 Synaptic plasticity — new habit loop formation
  • 5 Autonomic regulation — HRV, stress response, sleep
🟢 Pre-Injury Cognitive Baseline (CBS, June 25 2021) Healthy Brain
⚠️
Taken June 25, 2021 at Hanley Center — after first overdose but before the 2022 hypoxic brain injury. This is what your brain looked like when it was intact. These are the targets, not just the baseline.
DomainScorePercentileRange
Spatial Planning12696thAbove Average
Grammatical Reasoning (Verbal)11787thAbove Average
Feature Match (Attention)10562ndAverage
Monkey Ladder (Visuospatial WM)10358thAverage
Odd One Out (Deductive Reasoning)10358thAverage
Token Search (Working Memory)10255thAverage
Digit Span (Verbal STM)9538thAverage
Spatial Span (Spatial STM)9229thAverage
🏥 Post-Injury CNS Vital Signs (2026) Current State
DomainScorePercentileRange
Neurocognition Index (NCI)8110thLow Average
Composite Memory692ndVery Low
Verbal Memory809thLow Average
Visual Memory692ndVery Low
Reaction Time621stVery Low
Complex Attention8719thLow Average
Cognitive Flexibility8719thLow Average
Processing Speed11381stAbove Average
Executive Function8516thLow Average
Reasoning651stVery Low
Simple Attention765thLow
Executive Function Brain Age419yr gap (chronological: 32)
📊 Before / After — The Impact of the Injury
📌
CBS (2021) vs CNS Vital Signs (2026) use different instruments so scores aren't directly comparable — but the domains overlap enough to see the trajectory clearly. Pre-injury: all scores average or above. Post-injury: most domains in the bottom 2–20th percentile.
DomainPre-Injury (2021)Post-Injury (2026)Direction
Planning / Executive 126 — 96th %ile 85 — 16th %ile ⬇ Severe drop
Reasoning (Verbal / Deductive) 117 / 103 65 — 1st %ile ⬇ Severe drop
Working Memory 102–103 — avg 69–87 — 2nd–19th %ile ⬇ Significant drop
Attention 105 — 62nd %ile 76–87 — 5th–19th %ile ⬇ Significant drop
Processing Speed not tested (CBS) 113 — 81st %ile ✓ Preserved
👨‍⚕️ Clinical Team
ProviderRoleContactStatus
Dr. Frederick Starr qEEG · Integrative Neurotherapy LLC, East Brunswick NJ 732-307-7229 ✓ qEEG Complete (6/22)
Spravato Provider Esketamine (Spravato) sessions ✓ Active
💊 Pharmacy & Insurance IDs
ItemNumber
Pharmacy Member ID51207792511
RxGrp99994002
RxBIN610020
Medical Member ID100174E33
Medical GRP00003636
Medical Payer ID56155
Daily Brain Rehab Protocol
Execute this protocol before work, every day. Sequence matters — OM meditation primes alpha state for neurofeedback, which primes PFC activation for cognitive training.
🌅 Morning Sequence
01
OM Meditation
Silence, early morning. Primes alpha brain state before neurofeedback.
20+ min
02
Box Breathing
4s inhale · 4s hold · 4s exhale · 4s hold. Activates PFC via vagal tone before cognitive work.
5 min
03
Myndlift — Alpha Uptraining
Post-qEEG targeted electrode placement. Theta inhibition · Alpha reward · SMR reward · High-beta inhibition.
Per session
04
Dual N-Back Training
Start at N=1. Do NOT rush progression. Most validated PFC-targeting cognitive intervention available.
15–20 min
05
Cold Exposure
NE spike → dopaminergic upregulation → PFC activation. Peak effect during afterdrop/rewarming phase.
2–4 min
06
Single-Leg Balance Drills
Cerebellum-PFC coordination pathways. Proprioception rehabilitation.
5–10 min
✍️ Weekly Pennebaker Writing Mon – Thu

Expressive writing 4× per week. Processes emotional load that would otherwise consume PFC bandwidth. Write continuously for 20 minutes about whatever is on your mind — thoughts, feelings, experiences. No editing. No rereading during the session.

Mon Tue Wed Thu Fri off Sat off Sun off
🌬️ Breathwork Stack
ProtocolPatternWhenEffect
Box Breathing 4–4–4–4 Before cognitive tasks / neurofeedback PFC activation via vagal tone · ↑ HRV
4-7-8 Breathing 4–7–8 Before sleep HRV improvement · deep sleep priming · GH optimization
Cyclic Sighing 2× inhale · long exhale Real-time stress Fastest physiological stress reduction · <5 min effect
Habit Tracker
💾
Backed by Cloudflare KV — persists across devices. No login/auth on this yet, same limitation as the PIN gate elsewhere on this dashboard. Low-sensitivity data (checkbox completion only).
Today's Checklist 0/7
📅 Last 14 Days
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Peptide & Neuroprotective Stack
⚠️
Cerebrolysin cycle: 20 days ON / 10 days OFF. Log your cycle start date. On off-weeks all other protocols continue as normal. EVER Neuro Pharma 20mL ampoules only — pharmaceutical grade, IM only, not subQ.
💉 Full Peptide Stack
CompoundRouteDoseFrequencyCycleNotes
Cerebrolysin IM 5mL→10mL Daily Mon–Fri 20 on / 10 off EVER Neuro Pharma only
Semax Intranasal 250–500mcg 2×/day 10 on / 5 off AM dose · cognitive drive
Selank Intranasal 250–500mcg 2×/day 10 on / 5 off PM dose · calm + anxiety
BPC-157 subQ 250–500mcg Daily 4–8 wk on / 2–4 wk off Neuroprotection + systemic healing
GHK-Cu subQ 1–3mg Daily Same as BPC-157 Rotate injection sites
TB-500 subQ 2.5mg T/Th loading → 1×/wk 4–8 week cycle Systemic healing + neuroprotection
MOTS-c subQ 5mg Every 5 days Max 3 cycles/yr (20d each) Inject at night · 2hrs post-meal
Retatrutide subQ Mid-titration Every 5 days TRIUMPH Phase 3 Switched from tirzepatide
NAD+ subQ 100mg M / W / F No strict cycle AM only · avoid evening
Glutathione subQ 200–400mg M / W / F No strict cycle Can stack same day as NAD+
Adderall XR Oral Current dose Daily · before 1pm No dosing after 1pm
Spravato Intranasal Prescribed Per protocol ↑ BDNF · synaptogenesis · heavy lifting
🔬 Research Compounds — To Evaluate
CompoundSuggested DoseMechanismSourcePriority
NSI-189 Phosphate 40mg/day AM Hippocampal neurogenesis · 20–30% volume increase · procognitive SwissChems $39.99/60 caps · PureRawz 🟡 Medium
Dihexa Research only More potent BDNF mimetic than cerebrolysin per some researchers Harder to source 🔴 Future
PFC-Specific Supplement Stack
💡
Immediate adds: Mag L-Threonate + CDP-Choline + Creatine + Lion's Mane. All available on Amazon, low cost, low risk, high evidence. Add these this week.
🧪 Core Supplement Stack
SupplementDoseTimingMechanismStatus
Magnesium L-Threonate 2,000mg Before bed Crosses BBB · ↑ synaptic density in PFC specifically · ↓ cortisol · improves N3 sleep depth ⬜ Add
CDP-Choline (Citicoline) 250–500mg AM with food Phospholipid membrane integrity · dopamine receptor upregulation · PFC energy substrate ⬜ Add
Creatine Monohydrate 5g/day Any time · consistent ↑ Cerebral phosphocreatine · directly improves PFC energy availability · underused in TBI recovery ⬜ Add
Lion's Mane Extract 1,000–2,000mg AM NGF upregulation · remyelination support · low cost, low risk, strong evidence ⬜ Add
Phosphatidylserine 300mg AM with food PFC membrane repair · cortisol regulation · synaptic signaling ⬜ Add
Omega-3 (DHA-dominant) 2,000–3,000mg DHA With largest meal Structural component of PFC neuronal membranes · ↓ neuroinflammation ⬜ Add
B-Complex Full spectrum AM with food Myelin repair · methylation support · homocysteine regulation ⬜ Add
Zinc + Copper 15–30mg Zn / 1–2mg Cu PM away from iron NMDA receptor function · hypoxic injury disrupts Zn/Cu ratio ⬜ Add
🥩 Nutrition Targets (PFC Repair)
TargetAmountWhy
Protein180–200g/dayNeurotransmitter synthesis · muscle preservation
Calories (training days)2,200–2,400 kcalEnergy availability for brain repair + training
DHA (Omega-3)2–3g DHA/dayStructural component of PFC membranes
Creatine5g/dayCerebral energy · direct PFC function improvement
PolyphenolsDailyBlueberries, dark chocolate, green tea · cross BBB · ↓ neuroinflammation
Fermented foodsDailyKefir, sauerkraut, kimchi · gut-brain axis → PFC function
Prebiotic fiber25–35g/dayMicrobiome diversity → downstream PFC signaling
Zinc:Copper ratio~15:1NMDA receptor function · hypoxic injury disrupts this
Cognitive Training Protocol
🎮 Dual N-Back 2-back

How it works:
Each round, a letter is spoken and one square lights up.
Your job: did the letter match what you heard N rounds ago? Did the position match where it lit up N rounds ago?

Press A for audio (letter) match  ·  L for location (position) match.
You have 3 seconds to respond before the next trial begins automatically.

First 2 trials are warm-up — just watch, no response needed yet.

📅 N-Back History
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🧠 Training Modalities
ProtocolDurationFrequencyWhat It TrainsNotes
Dual N-Back 15–20 min Daily Working memory · PFC activation · fluid intelligence Start N=1 · do NOT rush progression
Task-Switching Drills 10–15 min 3–4×/wk Cognitive flexibility · PFC executive control Alternate 2 distinct tasks on timer (e.g. math → reading → math)
Working Memory Journal 5–10 min Daily PM Hippocampal-PFC encoding Recall your entire day in order from memory, without notes
Timed Reading + Recall 20+5 min 3–4×/wk Sustained attention · encoding · PFC endurance Read 20 min → close book → write everything recalled
Delayed Gratification Practice Ongoing Daily PFC inhibitory circuits · impulse control Wait 10–15 min before acting on any impulse (food, phone, etc.)
🔧 Habit Engineering Principles
Implementation Intentions
Write every habit as: "When X happens, I will do Y". This bypasses the PFC initiation bottleneck and routes through habit circuitry directly. Your injured PFC doesn't need to decide — the trigger decides for it.
Environment Engineering
Remove the decision point entirely. Gear out the night before. Schedule locked. Triggers automatic. PFC is depleted by decisions — the fewer required, the higher the execution rate.
Self-Compassion Is Mechanistic, Not Soft
Shame activates the amygdala and suppresses PFC activity. Every time you beat yourself up for failing a habit, you make the next attempt neurologically harder. Reframe failure as data, not character evidence.
Physical Protocol
🏃 Training Overview
VariableTargetNotes
Training SplitPPL — Push / Pull / Legs6 days/week
Body GoalRecomposition · ~210 lbs
Cardio A12/3/3012% incline · 3.0 mph · 30 min
Cardio BStairmaster Level 630 min
Zone 2 Target150–180 min/weekConversational pace · HR ~120–140 · #1 BDNF producer
Heavy Compounds2 sessions/week minSquat · deadlift · press → IGF-1 + BDNF cascade
🧊 Cold Exposure
Target: 2–4 minutes · Daily
NE spike → dopaminergic upregulation → PFC activation. Peak catecholamine effect occurs during the afterdrop and rewarming — not during cold exposure itself. Don't cut short.
⚖️ Balance & Mobility
· Single-leg balance drills — daily · 5–10 min
· 90/90 hip stretches
· Couch stretch (hip flexors)
· Copenhagen adductor work
· Dead bugs + glute bridges
· Single-leg RDLs
🌀 Additional Daily Movement
ActivityDurationNotes
Qi GongDaily · 10 min minEven 10 minutes counts
Breathwork (morning)5 min4s inhale / 6–8s exhale on wake
Jump RopePer sessionCoordination + cardio
Sleep Architecture Optimization
🚨
Sleep is the multiplier on every other intervention. Fragmented or shallow sleep cuts the efficacy of cerebrolysin, neurofeedback, peptides, and cognitive training by ~50%. Brain consolidates plasticity changes during N3 and REM. If sleep is broken, the protocol is running at half power.
😴 Sleep Optimization Targets
VariableTargetWhy It Matters
Wake Time Consistent · 7 days/week Single highest-leverage sleep intervention. Anchors circadian rhythm.
Room Temperature 65–68°F Core temperature drop is required for N3 (deep sleep) entry.
Blue/Bright Light None after 9pm Delays melatonin onset by 90+ minutes.
Adderall XR Cutoff No dosing after 1pm Half-life fragments sleep architecture if dosed late.
Mag L-Threonate 2,000mg before bed ↓ Cortisol · improves N3 depth · synaptic density.
4-7-8 Breathing Before sleep HRV improvement · growth hormone optimization overnight.
Sleep Tracking Oura Ring or Whoop Need objective N3 + REM % data. Subjective feeling is insufficient.
📊 Target Sleep Architecture
N3 Deep
20%+ target
REM
25%+ target
Total Sleep
7.5–9 hrs
Track with Oura Ring or Whoop for objective data. Log N3 + REM % weekly.
Neurofeedback Protocol
qEEG received 2026-06-22 (MYNEURVA BEAM). Protocol thresholds set v1.0 2026-07-07: SMR reward at Fz/F3 (z=0.0), Theta inhibit at Fz (z=1.5), High-Beta inhibit at F3 (z=1.0), Beta+High-Beta inhibit at F4/C4 (z=1.0/0.7), Alpha reward at P3/P4 (z=−0.5). All Z-score based — auto-scales to your per-session baseline. Progression schedule embedded in config.
🔬 Hardware
HeadsetOpenBCI Cyton + Ultracortex Mark IV
SourceeBay · ~$595
Channels8 channels · full 10-20 system
AppMyndlift (alpha uptraining)
Target SitesFp1, Fp2, Fz, F3, F4 (mPFC)
Ruled OutEmotiv EPOC X — lacks Fz/Cz coverage
📡 Training Protocols
Alpha Uptraining 8–12 Hz · Fz/Cz · restores calm focused attention · reduces hypervigilance
SMR Training 12–15 Hz · C3/C4 · impulse control · motor regulation
Theta Suppression 4–8 Hz · Fp1/Fp2 · directly targets PFC underactivation in hypoxic TBI
High-Beta Inhibition >25 Hz · reduces anxiety/rumination loops
👨‍⚕️ Clinical Provider
ProviderDr. Frederick Starr
PracticeIntegrative Neurotherapy LLC
LocationEast Brunswick, NJ
Phone732-307-7229
CredentialqEEG Diplomate certified
Action Items
  • Receive qEEG results from Dr. Starr (2026-06-22, MYNEURVA BEAM)
  • Configure Myndlift targeting based on qEEG results
  • Calibrate protocol_config.json from qEEG findings (numeric thresholds pending Dr. Starr's review)
  • Add Supabase integration to recovery dashboard
  • Select hardware — OpenBCI Cyton + Ultracortex Mark IV
  • Rule out Emotiv EPOC X (insufficient electrode coverage)
  • Take CNS Vital Signs baseline test
  • Send MRI to Hackensack.nj@myneurva.com
Weekly Injection Schedule
⚠️
Cerebrolysin is 20 days ON / 10 days OFF. Log your cycle start date. On off-weeks all other protocols continue as normal.
📅 Daily Schedule
Monday
Cerebrolysin 5–10mL IMBPC-157 250–500mcgGHK-Cu 1–3mgNAD+ 100mgGlutathione 200–400mgSemax 250–500mcgSelank 250–500mcg
Tuesday
Cerebrolysin 5–10mL IMBPC-157 250–500mcgGHK-Cu 1–3mgTB-500 2.5mgSemax 250–500mcgSelank 250–500mcg
Wednesday
Cerebrolysin 5–10mL IMBPC-157 250–500mcgGHK-Cu 1–3mgNAD+ 100mgGlutathione 200–400mgSemax 250–500mcgSelank 250–500mcg
Thursday
Cerebrolysin 5–10mL IMBPC-157 250–500mcgGHK-Cu 1–3mgTB-500 2.5mgSemax 250–500mcgSelank 250–500mcg
Friday
Cerebrolysin 5–10mL IMBPC-157 250–500mcgGHK-Cu 1–3mgNAD+ 100mgGlutathione 200–400mgSemax 250–500mcgSelank 250–500mcg
Saturday
BPC-157 250–500mcgGHK-Cu 1–3mgSemax 250–500mcgSelank 250–500mcg
Sunday
BPC-157 250–500mcgGHK-Cu 1–3mgSemax 250–500mcgSelank 250–500mcg
Every 5 days
Retatrutide (TRIUMPH Phase 3)MOTS-c 5mg — inject at night
Priority Order of Operations
🎯 Ranked Action List
01
Complete qEEG with Dr. Starr
Received 2026-06-22 (MYNEURVA BEAM). protocol_config.json calibrated — numeric thresholds now pending Dr. Starr's clinical review.
✓ Active
02
Protect sleep architecture
Consistent wake time · Adderall cutoff at 1pm · Mag L-Threonate before bed · 65–68°F room
⬜ Implement
03
Continue cerebrolysin cycles + Spravato
Structural work in progress. Don't interrupt cycles.
✓ Active
04
Dual N-Back daily
Even 15 minutes minimum. Start at N=1. Do not rush progression.
✓ Active
05
Zone 2 cardio + cold exposure
150–180 min/week Zone 2 · 2–4 min cold daily. BDNF production engines.
✓ Active
06
Add Mag L-Threonate + CDP-Choline + Creatine + Lion's Mane
All available on Amazon. Low cost, low risk, high evidence. Order this week.
⬜ Order
07
Write implementation intentions for all habits
"When X happens, I will do Y" format for every protocol step. Do this week.
⬜ This week
08
Evaluate NSI-189 Phosphate
40mg/day AM · SwissChems $39.99/60 caps · loop in provider first
⬜ Research
09
Consider EMDR if injury period carries unprocessed trauma
Chronic threat state from unresolved trauma is a direct headwind on PFC function.
⬜ Consider
10
Add Omega-3 DHA, B-Complex, Phosphatidylserine, Zinc/Copper
Complete the oral supplement stack for full membrane repair support.
⬜ Order

📓 Daily Log

Track what you actually did. Logged once, stays forever.

🌅 Morning Protocol
💉 Peptides & Injections
💊 Oral Supplements
🏃 Fitness & Cardio
✍️ Notes