LIFESTYLE MEDICINE

Lifestyle Medicine is an evidence-based medical approach that uses everyday lifestyle habits to prevent and treat, health conditions. It plays an important role in brain health.

EVIDENCE-BASED

The evidence is collected from established medical fields, including Lifestyle Medicine, neuroscience, psychology, nutrition science, and behavioural health. 

SHORT AND LONGTERM BENEFITS

Lifestyle Medicine supports both immediate recovery and long-term brain health. It addresses the root biological mechanisms—reducing inflammation, improving metabolic function, and influencing gene expression- to improve and maintain long-term health.

About the course

Emerging science is changing our understanding of brain recovery. Research shows that the biological environment within your body—including inflammation, metabolism, sleep, the gut microbiome, physical activity and stress—can influence how well your brain functions after injury. While no programme can reverse a brain injury, Lifestyle Medicine aims to create the best possible conditions for your brain to adapt, recover and function at its best.

Curriculum

20 Chapters · 205 Lessons

    1. (Included in full purchase)

      How Rono Health Protects You and Your Data

    2. (Included in full purchase)

      We Hear You - Concussion, mTBI and PCS

    3. (Included in full purchase)

      Tracking Where You Are - Your Starting Point

    4. (Included in full purchase)

      The Seven Pillars of Brain Healing

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      Module 1 : How Concussion Impacts Health

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      Quick Start - Step One

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      Module 2: How Your Body Tries to Protect and Help

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      Quick Start - Step Two

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      Module 3: Why Symptoms Can Last and Why They Can Change

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      Quick Start - Step Three

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      Module 4: Restoring Your Brain's Chemical Balance

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      Quick Start - Step Four

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      Module 5: Further Resources: Making Your Own Brain Chemicals

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      Quick Start - Step Five

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      Module 6 - Recognising The Dominoes

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      Quick Start - Step Six

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      Core Elements – Accountability, Community, and Sustainable Change

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      Community - Join Forces

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      Why Lifestyle Medicine Matters Over the Long-Term

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      Feedback - Thank you!

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      Introduction to Nutrition

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      Module 1: Food is Medicine

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      Quick Start - Step Seven

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      Module 2: Food as information

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      Quick Start - Step Eight

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      BONUS PAGE - Neurotransmitter Bankruptcy & Co-Factor Depletion

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      Feedback - Thank you!

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      Introduction to The 5 Key Mechanisms for Brain Healing - Video

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      Module 1: The 5 Key Mechanisms - Polyphenols & Fibre - Video

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      Module 2: The 5 Key Mechanisms - Balanced Fats - Video

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      Module 3: The 5 Key Mechanisms - B Vitamins - Video

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      Module 4: The 5 Key Mechanisms - Balanced Carbohydrates

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      Module 5: The 5 Key Mechanisms - Microbiome Support

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      Feedback - Thank you

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      Introduction to The 5 Stage Approach

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      Module 1: Stage One - The Brain Recovery Diet

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      Module 2: Stage Two - What Not to Eat

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      Module 3: Stage Three - Drinks

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      Module 4: Stage Four - FEAST

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      Module 5: Stage Five - Sustainable Eating

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      Module 6: RECAP: The Brain Recovery Diet and the "Ten Types"

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      PDF - The Ten Types - Brain Boost Nutrition

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      Resources: Short-Chain Fatty Acids

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      Feedback - Thank you

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      Module 1: Your Mouth and Brain Health

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      BONUS PAGE — Smoking, Oral Health & Neuropathic Pain

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      Module 2: Gluten and Brain Health

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      BONUS PAGE — How the Microbiome Influences Acid Reflux

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      Module 3: Caffeine and Brain Health

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      BONUS PAGE — Post‑Concussion Food Sensitivities and Sleep

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      Feedback - Thank you

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      Module 1: Transitioning to a Nutrient-Dense Diet

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      Module 2: Transition Phase 1 — Nourish and Stabilise

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      Module 3: Transition Phase 2 — Build the Microbiome ( weeks 3-4)

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      Module 4: Transition Phase 3 — Build and Re-wire (weeks 5-6)

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      Module 5: Transition Phase 4 — Optimise and maintain (weeks 8-12)

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      Five‑Star Daily Nutrition Checklist

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      Feedback - Thank you

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      Recap & Reinforce - Before We Begin the Plan

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      Recap & Reinforce - Polyphenols

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      Recap & Reinforce - Balanced fats and Vit D

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      Recap & Reinforce - Vitamin B - (B6, B9 & B12)

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      Recap & Reinforce - Balanced Carbohydrates

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      Recap & Reinforce - Microbiome

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      Feedback - Thank you

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      Family Considerations

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      Week 1 - Making a Meaningful Start

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      Week 1 - Shopping List

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      Week 2 - Start Adding More

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      Week 2 - Shopping List

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      Week 3 - Building on Your Foundations

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      Week 4 - Stabilising a Pattern

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      Reflection - Your Nutritional Lifestyle

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      44 day Transitional Journey

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      Resources - Shopping List: Your Brain-Healthy Staples

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      Resources - Cooking What You Have

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      Resources - Meal Ideas

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      Resources - Snack Swaps

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      Resources - How to Build a Plate

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      Resources - How to Add More Plants

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      Resources - Simple Templates for Easy Meals and Snacks

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      Resources - Brain Boost Nutrition

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      PDF Brain Boost Nutrition - The Fifteen Food Types

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      Recipes: Smoothies

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      Recipes: Breakfast

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      Recipes: BDNF Synthesis - Recipes

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      Recipes: Essential B Vitamins

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      Recipes: Dopamine Recipes

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      Recipes: GABA Production Recipes

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      Recipes: Glutamate Production Recipes

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      Recipes - Magnesium Rich Recipes

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      Recipes: Melatonin

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      Recipes: Nicotine based Food Recipes

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      Recipes: Rich in Zinc

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      Recipes: Serotonin Recipes

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      Resources: Introduction to Fermenting

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      Introduction to Environment and Detoxification

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      Module 1: Environment and Detoxification

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      Module 2: Toxins and Our Home

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      Module 3: The Symbiocene

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      Reflection — The Symbiocene

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      BONUS PAGE — Environmental Toxins & Deep‑Tissue Symptoms

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      Module 1: Introduction to Movement

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      BONUS PAGE — Movement, Circulation & Clearing Deep‑Stored Toxins

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      Module 2: Movement Guidelines to Optimise Brain Recovery

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      Module 3: Aerobic Exercise

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      Module 4: Resistance Exercise

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      Module 5: Flexibility and Balance

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      Reflect plan and Act - Movement Chapter

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      Feedback on Movement - Thank you!

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      Introduction to Sleep - Pillar Four

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      Module 1: Normal Sleep

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      Module 2: Sleep and Performance

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      BONUS PAGE — Sleep, Glymphatic Blockage & “Waking Up Feeling Poisoned”

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      Module 3: Re‑Normalising Sleep — The Biological Reset

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      Module 4: Other Sleep-Disrupting Factors

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      Reflect, Plan and Act

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      Feedback

    1. (Included in full purchase)

      Introduction to Mind Management

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      Module 1: What the Mind Does & Why It Matters

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      Module 2: Stress, Hormones and Inflammation

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      Module 3: Neuroplasticity & Neurogenesis

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      Module 4: Epigenetics & Positive Psychological Wellbeing (PPWB)

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      Module 5: Self‑Awareness & Witnessing

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      Module 6: Learning to Pause

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      Module 7: Reducing Cognitive Load

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      Module 8: Tiny Wins & Gratitude

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      Module 9: Why Breathwork Helps the Brain

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      Module 10: Foundational Breathwork Practices

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      Module 11: Mindfulness for Brain Recovery

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      Module 12: Guided Meditations for Healing

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      Reflect, Plan and Act

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      Feedback - Thank you

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      Introduction to Connectivity and Brain Recovery

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      Module 1: The Science of Connectivity

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      Module 2: Self-Connection

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      Module 3: Barriers to Connection

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      Module 4: Micro‑Connections & Sensory Connection

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      Module 5: Connection With Nature & Animals

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      Module 6: Digital vs Human Connection

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      Module 7: Rebuilding Social Confidence

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      Module 8: Belonging, Purpose & Noble Goals

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      Module 9: When Others Don’t Understand Your Struggle

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      Module 10 - Understanding the Impact on Others

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      Reflect, plan and Act

    13. (Included in full purchase)

      Feedback - Thank You!

    1. (Included in full purchase)

      Introduction to Substance Regulation and Lifestyle Medicine in Concussion Recovery

    2. (Included in full purchase)

      Module 1: The Vulnerable Brain: Why PCS Amplifies Cravings

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      Module 2: Why Harmful Behaviours Develop

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      Module 3: - Substances and Behaviours That Can Become Harmful

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      Module 4: The Impact of Harmful Behaviours

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      Module 5: Reducing Harm and Rebuilding Control

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      Module 6: - Understanding How Your Struggle Affects Others

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      Reflect, Plan and Act

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      Feedback - Thank You

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      BONUS PAGE — “Why Do I Crash After Doing Something Normal?”

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      Seeds: The Why and How

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      Cruciferous Vegetables: The Why and How

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      Legumes: The Why and How

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      Berries: The Why and How

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      Fruit: The Why and How

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      Green Vegetables: The Why and How

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      Whole Grains: Why and How

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      Fermented Foods: The Why and How

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      Omega‑3 Fats: The Why and How

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      Time Restrictive Eating: The Why and How

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      HANDBOOK - The Why and How of Eating More

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      PDF HANDBOOK - The Why and How of Eating More Chapter 15

    1. (Included in full purchase)

      Introduction to the Vagus Nerve

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      Module 1: Connectivity

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      Module 2: Mind Management

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      Module 3: Movement

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      Module 4: The Gut-Brain Axis

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      Reflection Understanding Your Starting Point

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      Aquaporin-4 Mislocalisation & The Brain's Waste Clearance

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      The Metabolic Energy Crisis & The Glutamate Storm

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      The Microglial Fire & The Interconnected Domino Effect

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      The Gut-Brain Axis & Intestinal Permeability

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      Neurogenic Liver Injury & Chemical Bottlenecks

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      Autonomic Dysfunction, POTS & The Spleen

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      The Cervical Spine & Whiplash Spatial Mismatch

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      Autonomic Dysfunction (Stress Intolerance, Heart Rate Spikes, “Wired & Tired”)

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      Post-Concussion Glymphatic-Lymphatic Blockage

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      Structural & Lymphatic Integration

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      Persistent Headaches

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      Nausea and Vomiting

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      Dizziness & Balance Problems

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      Practical Protocols for Dizziness, Neck Release, & Spatial Re-calibration

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      Noise Sensitivity (Hyperacusis)

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      Emotional Volatility (Irritability, Anxiety, Tearfulness)

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      Sensory Overload & NMDA Receptor Hyperexcitability

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      BONUS PAGE — “Why Do I Feel Like I Can’t Plan or Organise Anything?”

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      BONUS PAGE — Fatigue & Energy Collapse

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      Bonus Page 2 — Brain Fog & Cognitive Slowness

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      BONUS PAGE — Light Sensitivity (Photophobia)

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      BONUS PAGE — Headaches & Migraine‑like Pain

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      BONUS PAGE — “Why Do I Feel Like I’ve Lost My Confidence?”

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      BONUS PAGE — “Why Do I Feel Worse When I’m Stressed?”

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      BONUS PAGE — “Why Do I Feel Like I’m Grieving?”

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      BONUS PAGE — Hormones, Stress Chemistry & “Why I Feel Like a Different Person”

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      BONUS PAGE — “Why Do I Feel Lonely, Disconnected, or Misunderstood?”

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      BONUS PAGE — “Why Am I So Tired?” Fatigue, Mitochondria & Energy Crashes

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      M1 Biological Cascade

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      M2 The Pro-Healing Mechanisms

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      M3 Why Symptoms Sometimes Last