Today’s guest is Ben Rubenstein, a brain injury survivor, entrepreneur, and Colorado local. In 2023, what was initially diagnosed as a concussion after a snowboarding fall turned out to be a subdural hematoma requiring emergency brain surgery. Two years post-operation, Ben joins us to share his raw and honest journey—from the missed signs and the life-saving surgery to the long road of recovery, the frustration of lingering symptoms, and the mindset shifts that are helping him get back to the life and sports he loves.

Episode Summary:Ben Rubenstein was doing everything right—wearing a helmet while snowboarding, and seeing a doctor and seeking therapy after a fall and hit to his head. But when his concussion symptoms didn't improve, the truth was far more serious: a slow brain bleed that required two brain surgeries. In this powerful episode, Ben walks us through his entire experience, including the critical mistake of not getting an initial scan, the helicopter ride to the hospital, and the "denial phase" that followed his release. He discusses the importance of building a care team, the turning point he found in a book about healing chronic pain, and how he reframed his relationship with fear to finally get back on the mountain. This is a story of resilience, the power of vulnerability, and the importance of advocating for your own health.

Resources & Links Mentioned in This Episode:

• Book: The Way Out: A Revolutionary, Scientifically Proven Approach to Healing Chronic Pain by Alan Gordon

• App: Brain HQ (cognitive training program)

• Connect with Bethany:

• Website: www.theconcussioncoach.com

• Free Guide: "5 Best Ways to Support Your Loved One Dealing with a Concussion" on the website

• Free Consultation: Link in show notes or on the website

Connect with Ben Rubenstein:Bluesky: @benr.eu

Melissa Urban is the co-founder and CEO of Whole30 and a renowned authority on helping people create lifelong healthy habits. She is an eight-time New York Times bestselling author whose books have sold millions of copies worldwide. Melissa has been featured by major outlets like the New York Times, The Wall Street Journal, People, Forbes, Good Morning America, and CNBC. Beyond her work in nutrition and wellness, she is a prominent keynote speaker on health, boundaries, community building, and entrepreneurship. Melissa lives in Salt Lake City, Utah, and is an active voice in the concussion community, sharing her personal experience to help others feel less alone.

Episode Summary

In this episode of the Concussion Coach Podcast, host Bethany Lewis sits down with Melissa Urban for an honest and in-depth conversation about her experience with a concussion and the years-long recovery journey that followed.

Melissa shares the story of her injury in December 2018—a hit to the head during a seemingly-innocuous game of laser tag. She describes the confusing onset of symptoms, from irritability and vision problems to an unfamiliar anxiety that culminated in a terrifying panic attack. Melissa opens up about the isolating nature of her symptoms, the strain it put on her relationships, and the challenge of navigating work and motherhood while dealing with an invisible injury.

With the help of a specialized physical therapy team that reached out to her, Melissa was able to get a proper diagnosis and targeted treatment. She discusses the various therapies she underwent, including work on primitive reflexes, vision training, and treatment for a POTS-like nervous system dysregulation. Melissa also shares the unexpected ways her injury affected her relationship with food and exercise, and how she navigated the emotional journey of redefining her self-worth when her identity as an "active person" was temporarily stripped away. She offers invaluable advice on self-advocacy, trusting your own experience, and finding hope during setbacks, emphasizing that while her journey was long, there is more help and hope available now than ever before.

Resources and Contact Information Mentioned

This list compiles all the resources, tools, and contacts Melissa Urban discussed during the interview.

• Melissa's Personal Links:

• Website: melissau.com

• Instagram: @melissau

• Her Concussion Story (Part 1): https://blog.melissau.com/p/my-concussion-story-part-1

• Melissa’s podcast episodes she mentioned:

• The Work of Byron Katie

• Cold Showers with Ed Sheeran

• Treatments, Therapies, and Tools:

• Specialized Physical Therapy: Melissa stressed the importance of finding a physical or occupational therapist specializing in TBI (Traumatic Brain Injury). Her team was affiliated with Park City Hospital in Utah and had experience working with the U.S. Ski and Snowboard Team.

• Primitive Reflex Integration: Therapy focused on re-integrating primitive reflexes that can re-emerge after a head injury.

• Vision Therapy: Exercises to improve eye coordination and brain-eye connection, including the use of a Brock string.

• Cold Exposure (Cold Showers): Melissa found cold showers to be a "magic pill" for her symptoms. She used them as a tool to train her nervous system to remain calm under stress.

• Irlen Screening: A vision screening that uses colored overlays to help with visual stress and perception. Melissa mentioned a translucent lilac shade was helpful for her reading.

• Hyperbaric Oxygen Therapy (HBOT): Melissa tried this at a local wellness clinic and found it helpful for acute symptom relief, though she noted it was expensive and time-consuming.

• Loop Earplugs: She used these to dull overwhelming auditory input in places like airports and grocery stores.

• Environmental Modifications: Melissa emphasized using sunglasses and blue-light-blocking glasses, and avoiding fluorescent or big overhead lights whenever possible.

In this conversation, Bethany and Dr. Don Watenpaugh, PHD, D, ABSM, address some listener questions and dive deeper into the intricate relationship between concussions and sleep. They explore practical strategies for managing sleep when faced with non-traditional schedules, unpack the vicious cycle of insomnia, and discuss the pros and cons of sleep aids. Dr. Watenpaugh provides science-backed advice on everything from racing thoughts at bedtime to the historical concept of biphasic sleep, always tying it back to the critical goal of optimizing brain recovery after a concussion. This episode is packed with actionable insights for anyone struggling with sleep during their concussion recovery.Key Topics Discussed

• Shift Work & Circadian Rhythms: Advice for those working night shifts or odd hours, emphasizing the critical need for a consistent sleep-wake schedule—even on days off—to avoid "shift work sleep disorder" and support brain healing.

• Managing a Racing Mind at Bedtime: Differentiating between perseverating on a specific problem (solution: a handwritten "bedtime journal") and having truly random, racing thoughts (solution: encourage the thoughts and "dream yourself to sleep").

• The Power of Consistency: Re-establishing that a regular wake time, exposure to bright light, and movement/activity first thing in the "morning" (even if it's dark outside) is the most powerful tool for entraining your circadian rhythm.

• Biphasic ("Two") Sleep: Exploring the historical concept of sleeping in two segments and whether it has any relevance or benefit for modern humans and concussion recovery.

• Sleep Medications & Concussion: A nuanced discussion on the role of sleep aids, including:

• The value of "break the glass in case of emergency" use.

• The often-overlooked danger of fall risk for concussion patients with balance issues.

• How insomnia can lead to counterproductive behaviors (napping, caffeine overuse) that make the problem worse.

• Caffeine & Sleep Quality: Why avoiding caffeine after early afternoon is crucial, and clarifying that it degrades the quality of deep (delta) sleep, which is essential for brain recovery.

• The Role of an Advocate: Reinforcing how critical it is for a friend or family member to support a concussion patient, as the cognitive symptoms can be severe and make self-advocacy difficult.

Resources Mentioned

• Living Concussion Guidelines: Dr. Watenpaugh highly recommends this resource for its evidence-based recommendations.

• Website: concussionsontario.org

• Previous Conversation: For foundational knowledge on sleep, listen to Part 1 of this discussion.

• Episode: 122 - A Deep Dive into Sleep with Dr. Don Watenpaugh

Connect with Dr. Don Watenpaugh

Website: ⁠https://www.studiovidenda.com/⁠

Bethany Lewis & The Concussion Coach:

• Free Guide: "5 Best Ways to Support Your Loved One Dealing with a Concussion" - Download at https://theconcussioncoach.com/

Concussion Coaching Program: For personalized mentorship in recovery. Sign up for a free consultation HERE

Today, I am absolutely thrilled to welcome the wonderful Emily Waechtler to the podcast! Emily is a small business owner, a devoted wife of almost 27 years, and a mother to two daughters in their early twenties. She and her family live on the beautiful central coast of California, where they cherish their time together at the beach. Emily is a true ray of sunshine, and I’m so excited for you to hear her story, her hard-earned wisdom, and her incredibly positive perspective on navigating the concussion recovery journey.

Episode Summary: In this heartfelt episode, Emily shares her experience of sustaining a concussion from a surfing accident nearly a year and a half ago. She opens up about the initial confusion surrounding her injury, the frustration of not getting clear answers from the medical system, and the daunting reality of a recovery that lasted far longer than the "couple of weeks" she was initially told to expect.

Emily talks about the wide range of symptoms she faced, from physical challenges like dizziness and jaw pain to the overwhelming emotional and mental fatigue. She discusses the importance of finding the right help, which for her so far has included a chiropractor trained in cranial work, a physical therapist, and coaching with Bethany, and how she learned that recovery often takes a village of providers.

Most importantly, Emily shares how she found hope and practical strategies through the Concussion Coach Podcast and one-on-one coaching. She dives deep into the lessons she's learned about pacing, the critical balance between rest and activity (like exercise and socializing), and the power of self-compassion. Emily’s faith and her ability to find grace for herself through understanding her nervous system are central themes. This conversation is a beautiful, honest look at "in-process" healing and a powerful reminder that progress, no matter how small, is still progress.

Resources Mentioned in This Episode:

• Cognitive FX: Emily mentioned an article from Cognitive FX that her friend sent her immediately after the injury. It was an early resource that listed things not to do after a concussion. www.cognitivefxusa.com

• The "Gage" or "Zone" System: Emily and Bethany discuss the immense value of having a common language (like using colors: green, yellow, red) to communicate energy levels and symptom triggers with loved ones. This system helps family and friends understand when to support you in resting or leaving a situation before a setback occurs. The "gage system" discussed in this episode was originally introduced in a previous podcast episode. Link to the "Gage System" Episode: [CLICK HERE]

• High-Intensity Interval Training (HIIT): Emily highlights how incorporating sub-threshold, high-intensity interval training became a game-changer in her recovery, emphasizing that exercise is a crucial form of medicine for the brain.

Connect with Emily Waechtler:

• Email: [email protected]

• Website/Business: bluecorduroy.com (Check out her adorable sun hats!)

• Instagram: @emily_bluecorduroy (She loves connecting with people via DM!)

Bethany Lewis & The Concussion Coach:

• Free Guide: "5 Best Ways to Support Your Loved One Dealing with a Concussion" - Download at www.theconcussioncoach.com

• Concussion Coaching Program: For personalized mentorship in recovery. Sign up for a free consultation HERE 

Julia Manning is the Chief of Staff of Communications at the Concussion and CTE Foundation, where she directs all storytelling and media content. She is a four-time Emmy Award-winning television producer and the host of Invisible Impact, a podcast dedicated to sharing authentic, unfiltered stories of life after concussion.

Julia's own concussion story began in 2017 with what seemed like a minor accident—she stood up too fast after tying her shoes and slammed the back of her head into a kitchen countertop. What she assumed would be a few days of rest turned into nearly a decade of post-concussion syndrome (PCS), forcing her to leave the high-stakes, high-stimulation world of TV news production that she had worked her entire career to build.

After years of pushing through symptoms, navigating fragmented healthcare, and grieving the loss of her identity, Julia found her way to the Concussion and CTE Foundation. There, she transformed her pain into purpose—helping others feel seen, heard, and supported through their own recovery journeys.

In this conversation, Julia brings warmth, honesty, and hard-won wisdom to the table. 

Summary of the Episode

In this deeply honest and hopeful episode, Bethany Lewis sits down with Julia Manning to unpack the messy, nonlinear reality of post-concussion syndrome. Julia shares how a concussion unraveled her Emmy-winning career in TV news and sent her into a years-long battle with debilitating symptoms—including extreme light sensitivity, cognitive fog, and migraines so severe she feared they would never end.

But this isn't just a story about what was lost. It's a story about what was found.

Julia walks us through the moments where her recovery shifted: when she stopped chasing her "old self," the therapy she initially resisted that ended up being a game-changer, and the mindset reframe that helped her see the power of gratitude.

She also pulls back the curtain on her work at the Concussion and CTE Foundation, explaining the critical difference between concussion and CTE, and sharing details about their free helpline—a resource that connects sufferers with trusted providers, peer support, and educational materials.

Whether you are five days or five years into your recovery, this episode offers a powerful reminder: You are not broken. You are not alone. And your story isn't over.

Key Takeaways

• Why Julia's "mild" concussion turned into a decade of symptoms—and what she wishes she had done differently

• How to know when pushing through is actually pushing you backward

• The grief of losing a career and identity—and how to build a new one

• Concussion vs. CTE: A clear, simple explanation

• How loved ones can support someone with PCS without adding pressure

• The power of living "day by day" and finding gratitude in small wins

  Resources Mentioned: Concussion and CTE Foundation

A nonprofit organization dedicated to solving the concussion crisis, accelerating research, and supporting those affected by concussion and CTE.

• Main Website: concussionandcte.org

• Helpline (Free Resource): concussionandcte.org/helpline

• Fill out a form to be connected with a case coordinator who can provide trusted provider referrals, peer support, educational materials, and more.

• Invisible Impact Podcast (Hosted by Julia Manning):https://concussionandcte.org/pcs-resources/invisible-impact-podcast/

• A podcast featuring real, raw conversations with individuals navigating life after concussion.

• Instagram (Foundation): @concussionandcte

• Instagram (Personal): @juliamanning2

The previous Concussion Coach Podcast episodes that were mentioned:

• Grief and Concussions: An Interview with Krista St-Germain & Becky Barnett
• CTE: UofU Lineman Greg Newman’s Story: Interview with Laura Dyer
• Concussion Recovery Art: An Interview with Allison Moir-Smith
• Support for Concussed Moms: An Interview with Allison Moir-Smith

Guest Introduction

Rick Griffin is the founder and CEO of the Neuro Leadership Academy, an organization dedicated to demystifying neuroscience and making it actionable for everyday life, leadership, and healing. With a master's degree in education, Rick is known for translating complex brain science into engaging, usable concepts.

Before launching Neuro Leadership Academy, he spent decades as the executive director of a trauma-informed therapeutic residential program for teens, witnessing firsthand how past struggles shape present behavior. This experience ignited his passion to understand the brain's role in trauma and resilience.

Rick is a renowned speaker and developer of programs used by schools, businesses, and community organizations, including the Certified Trauma-Informed Specialist micro-credential. He now focuses on writing, teaching, and designing training that applies neuroscience to leadership, learning, relationship-building, and culture, helping people move from being trauma-informed to what he calls "neuro-informed."
Summary / Key Takeaways:

In this enlightening conversation, Rick Griffin explains the core concept of the brain as a prediction machine. Our experiences aren't direct recordings of reality, but constructions created by our brain based on sensory input and past experiences. Its primary job is to keep us safe by asking: "Is this a threat, or is this a resource?"

Key Insights:

• Prediction Over Perception: We don't just react to the world; our brain constantly predicts what will happen next based on past patterns to conserve energy and ensure survival.

• The Threat Bias: The brain's default setting leans toward predicting potential threats (e.g., "Is that something that will eat me?"). This is the root of the stress/trauma response.

• From Trauma-Informed to Neuro-Informed: Understanding behavior shifts from "What happened to you?" to "How is your brain preparing you for what's happening right now?" This removes blame and focuses on the brain's protective, biological function.

• Healing Through Prediction: Recovery—from trauma or concussion—involves helping the brain make new, safer predictions. By intentionally introducing safe, positive sensory experiences (sights, smells, sounds, connection), we can create predictions that update the brain's model of the world.

• Agency & The "Sensory Buffet": With 11 million sensory inputs processed every second, we have immense power to influence our state. We can "stamp" resilience into simple cues (a mint, a coin, a song) and use them to ground ourselves or others.

• Application to Concussion Recovery: Symptoms like brain fog, fatigue, and anxiety are not signs of a "broken" brain, but of a brain in protection mode, reallocating energy to heal. Recognizing this allows for self-compassion and intentional practices (like rest and calibrated sensory input) to support the healing process.

  Resources Mentioned by Rick:

• Book: How Emotions Are Made: The Secret Life of the Brain by Dr. Lisa Feldman Barrett. This book was Rick's gateway into understanding the predictive brain.

• Website: Neuro-LA.com (Home of the NeuroLeadership Academy)

• Newsletter/Substack: Neuro Notes – Weekly articles on neuro-informed practices. Subscribe at: https://rickgriffin894.substack.com

• LinkedIn: linkedin.com/in/rick-griffin-nla

• Email: [email protected] (He welcomes engagement and questions)

• Services: Rick offers keynote speaking, virtual and in-person training, workshops, and consulting for organizations. He also has a series of eBooks available. Contact him via email or his website for more information.

Bethany Lewis & The Concussion Coach:

• Free Guide: "5 Best Ways to Support Your Loved One Dealing with a Concussion" - Download at www.theconcussioncoach.com

• Concussion Coaching Program: For personalized mentorship in recovery. Sign up for a free consultation HERE 

Kellianne Arnella, MS, OTD, OTR/L, is a passionate occupational therapist with nearly 15 years of experience specializing in adult neurological rehabilitation. Recently earning her doctorate, she is committed to expanding access to care through innovative, tech-enabled, and community-based service delivery models. Kellianne has designed and led programs that integrate patient needs with current practice trends to improve outcomes for individuals recovering from stroke, brain injury, and concussion. In addition to her clinical work, she serves as an adjunct professor, mentors future therapists, and is a passionate advocate for OT's vital role in concussion care.

Episode Summary & Description:

In this insightful conversation, Bethany sits down with Dr. Kellianne Arnella, an OT who is revolutionizing how we think about concussion recovery. They dive deep into why the traditional advice of "rest in a dark room" is often insufficient and how a proactive, "full-scope" occupational therapy approach can lead to tangible, life-changing improvements—even years after the initial injury.

Kellianne shares her journey to becoming a neuro-focused OT, discusses the surprising predictability of recovery with the right care, and reveals the common barriers (access, awareness, affordability) that prevent people from getting help. She passionately outlines her vision for building community-based concussion networks and provides practical, actionable tips for listeners—from using earplugs and weighted vests to manage sensory overload, to understanding the "spoon theory" for energy management.

Whether you're a patient, a caregiver, or a clinician, this episode is packed with hope, validation, and a clear roadmap for navigating the often-misunderstood path of concussion recovery.

Resources & Tips Mentioned by Kellianne:

1. Practical "Hacks" for Sensory Overload & System Calming:

• Loop Earplugs: For reducing ambient noise before entering overwhelming environments to "save your spoons."

• Palming Technique: Cover eyes with palms, keep eyes open, and look into complete darkness to help "clear the visual pathway."

• Weighted Vests: Use during light activities (e.g., folding laundry, walking the dog) or as a passenger in a car to provide deep pressure and reorganize the sensory system.

• Visual Anchoring: To combat motion sickness, find a static point in the distance (like a street sign) and focus on it as you move.

2. Key Concepts:

• The Spoon Theory: A metaphor for managing finite energy reserves (spoons) throughout the day with a chronic illness or during recovery.

• Micro vs. Macro Influence: The power of individual conversations and community-level advocacy to create large-scale change in concussion care.

3. Her Vision & Advocacy:

• Community-Based Concussion Networks: Building local, interdisciplinary teams to improve access and create a seamless continuum of care outside major hospital systems.

• The "Full-Scope" OT Role: Emphasizing the OT's unique skill in addressing the functional impact of vision deficits, habituation patterns, and daily life challenges post-concussion.

Show Notes & Contact Information:

Connect with Dr. Kellianne Arnella:

• Website: www.evolvebrainandbody.com

• Instagram: @evolving_ot

• Email: [email protected] OR [email protected]

Key Takeaways from This Episode:

• Recovery is possible even in the chronic phase of concussion—it's never too late to seek help.

• The right care often involves looking at the integrated systems of vision, balance, cognition, and daily function.

• Setbacks are common; they can feel like going backward but are often part of the progression forward.

• Education is 80% of the battle—for patients, caregivers, and other healthcare providers.

• Advocacy at every level (from a social media post to a community meeting) is crucial to changing the landscape of concussion care.

Today's guest is Meghan Schneider, OTD, MS OTR/L, a neurological occupational therapist, brain injury specialist, and concussion recovery expert. As both a clinician and a TBI survivor, Meghan brings a powerful dual perspective to her work. She is a certified brain injury specialist, a certified functional vision rehabilitation specialist, and co-owner of NeurOT Consulting. In 2024, she was honored with the Dan Keating Pioneer in Brain Injury Award for her groundbreaking work integrating interoception—our eighth sensory system of internal body awareness—into brain injury rehabilitation. She is the co-creator of the first and only course dedicated to interoception in concussion and brain injury recovery.

Episode Summary: What if the missing piece in your concussion recovery isn't just about treating symptoms, but learning how to listen to your body again? In this deeply insightful conversation, Bethany welcomes Meghan Schneider to explore the critical, yet often overlooked, role of interoception—our sense of internal body awareness—in healing from a brain injury.

Meghan shares her personal journey through concussion and post-concussion syndrome, explaining how a disconnect from her body’s signals led to emotional dysregulation and delayed recovery. She breaks down the science simply: why trauma like a concussion can “turn off” this internal sense, and how rebuilding it is the foundation for managing symptoms, implementing pacing strategies, and regaining emotional balance.

Listeners will learn:

• What interoception is and why it’s considered the cornerstone of self-regulation.

• How a lack of body awareness can sabotage standard recovery protocols.

• The practical framework Meghan uses to help clients reconnect with their body’s signals, identify emotions, and discover personalized calming tools.

• Why strategies like “just breathe” don’t work for everyone, and how to find what truly helps your nervous system.

• Inspiration for turning the frustration of recovery into advocacy and hope.

This episode is essential for anyone who feels stuck, emotionally volatile, or disconnected from their body after a concussion, and is looking for a nervous-system-based, holistic path forward.

Resources Mentioned by Meghan Schneider:

1. Interoception Course:

• Title: On-Demand Course: Interoception, Concussion & Brain Injury

• Description: The first and only course dedicated to the intersection of interoception and brain injury, co-created with Dr. Kelly Mahler. A comprehensive resource for both professionals and survivors.

• Link: https://www.kelly-mahler.com/product/on-demand-course-interoception-concussion-brain-injury/

2. Meghan's Professional Platforms & Contact:

• Website (Clinical Practice & Consulting): Neuro Meghan

• https://neuromeghan.com/

• Facebook Page: Neuro Meghan – Follow for insights and updates on neuro-rehab.

• Email: [email protected] (Meghan welcomes connections from listeners and professionals)

3. Weekly Support Group:

• Meghan hosts a free support group for brain injury survivors and caregivers every Tuesday at 5 PM ET.

• It is offered in-person (in Pennsylvania) and via Zoom.

• To Join: Contact Meghan through her website or email for the Zoom link and details.

Bethany Lewis & The Concussion Coach:

• Free Guide: "5 Best Ways to Support Your Loved One Dealing with a Concussion" - Download at www.theconcussioncoach.com

• Concussion Coaching Program: For personalized mentorship in recovery. Sign up for a free consultation HERE 

Dr. Don Watenpaugh is a scientist, sleep clinician, data artist, and poet with a PhD in physiology. His extensive career spans academia, NASA, and the U.S. Navy, focusing on human sleep, exercise, and environmental physiology. As a board-certified sleep medicine specialist, he directed a large urban sleep clinic for over 13 years, caring for patients and educating healthcare providers. Dr. Watenpaugh is an adjunct faculty member in physiology, anatomy, and biomedical engineering. He now creates data-driven art and poetry at Studio Videnda. In this episode, he brings his deep expertise to the critical relationship between sleep and concussion recovery.

Episode Summary:In this episode of the Concussion Coach Podcast, host Bethany Lewis welcomes sleep expert Dr. Don Watenpaugh, to explore the complex connection between sleep disturbances and concussion recovery. Dr. Watenpaugh explains the physiological reasons why concussions commonly disrupt sleep—from brain inflammation impacting cerebral spinal fluid "brainwashing" during non-REM sleep to the exacerbation of pre-existing conditions like PTSD, depression, and anxiety. The conversation delves into the different types of insomnia (sleep onset and maintenance) and their potential causes, including restless leg syndrome and sleep apnea.

Crucially, Dr. Watenpaugh provides actionable, evidence-based strategies to improve sleep and support brain healing. He discusses the evolving role of exercise as medicine, emphasizing safe, non-jarring activities like stationary cycling. He covers practical sleep hygiene tips, such as the importance of spinal alignment during sleep, the potential benefits of slightly elevating the head of the bed, and the disruptive effects of electronics and blue light. The discussion also touches on the careful use of supplements like melatonin, the special considerations for military personnel and student-athletes, and the overarching importance of patient education and self-advocacy. This episode is packed with science-backed insights to help listeners break the vicious cycle of poor sleep and prolonged concussion symptoms.

Key Resources & Strategies Mentioned:

• Exercise as Medicine: Safe, mild-to-moderate exercise (e.g., stationary cycling to avoid head acceleration) can aid concussion recovery and improve sleep. Always consult your doctor.

• Sleep Position & Environment:

• Maintain spinal alignment; avoid stomach sleeping to prevent neck torsion.

• Consider slightly elevating the head of the bed to help reduce intracranial pressure.

• Remove electronics (TVs, phones) from the bedroom to avoid mental stimulation and blue light, which suppresses natural melatonin.

• Addressing Underlying Causes:

• Restless Leg Syndrome (RLS): Evening exercise (ending 2+ hours before bed) can help. Other treatments are available.

• Sleep Apnea: A common cause of sleep maintenance insomnia. Treatment (e.g., CPAP) is critical for overall health and concussion recovery.

• Hormonal Factors: Post-menopausal women may see a link between hormone changes and sleep apnea onset.

• Melatonin & Supplements: Prioritize natural melatonin production by managing light exposure. If using supplements, start with a low dose well before bedtime, monitor for side effects like headaches or grogginess, and consult your doctor.

• Patient Advocacy & Reliable Research: Dr. Watenpaugh stresses the importance of educating yourself using reliable, peer-reviewed sources like PubMed/MEDLINE, reputable medical institutions (e.g., Johns Hopkins & the Mayo Clinic), and professional organizations (e.g., American Academy of Sleep Medicine).

Dr. Don Watenpaugh's website:

Website/Data Art Studio: https://www.studiovidenda.com

Bethany Lewis & The Concussion Coach:

• Free Guide: "5 Best Ways to Support Your Loved One Dealing with a Concussion" - Download at www.theconcussioncoach.com

Concussion Coaching Program: For personalized mentorship in recovery. Sign up for a free consultation HERE

Alyson Lim is an 18-year-old student from Singapore who sustained a concussion and whiplash after a car accident at age 15. Over the past three and a half years, she has navigated persistent post-concussion symptoms while adapting her education, relationships, and goals. Alyson’s journey is a powerful example of resilience, reframing adversity, and finding growth in the face of an often misunderstood injury. Now preparing for medical school in Perth, Australia, she shares wisdom beyond her years, emphasizing hope, pacing, and the mindset of “bouncing forward.”

Episode Summary: In this episode of the Concussion Coach Podcast, host Bethany Lewis talks with Alyson Lim about her concussion recovery journey since her car accident at 15. Alyson discusses the initial impact of her symptoms—headaches, dizziness, light and sound sensitivity, and cognitive challenges—and how they reshaped her academic path, leading her to move from a rigorous school system to a smaller private school that allowed her to prioritize rest and recovery. She shares the therapies and support that helped her most, including treatment at Cognitive FX in Utah, osteopathy for neck and jaw tension, and coaching with Bethany and Kaylee. Alyson also opens up about the emotional and identity challenges of being a teenager with a concussion, the critical role of family and friends, and how she cultivated hope and positivity. Throughout the conversation, Alyson offers actionable advice on pacing, gratitude, managing setbacks, and embracing a “bounce forward” mindset. Her story is a testament to the possibility of growth and renewed purpose after a concussion.

Resources Mentioned by Alyson:

• Cognitive FX – A treatment center in Utah specializing in post-concussion therapy, where Alyson underwent intensive neurorehabilitation. https://www.cognitivefxusa.com/

• Osteopathy – Sessions to address neck and jaw tightness related to whiplash and concussion.

• Post-Concussion Success Coaching Program – The coaching program with Bethany Lewis and Kaylee that provided emotional support, symptom management strategies, and recovery guidance.

• The “180 Exercise” – A mindset tool Alyson uses: spend 10 seconds acknowledging what you don’t like about your situation, then one minute focusing on what you hope for or what is positive.

• Supportive Academic Accommodations – Alyson highlights the importance of working with schools to secure adjustments like flexible attendance, quiet testing environments, and extra time.

Alyson’s Contact Information:

• Email: [email protected]

• (Note: Alyson has given permission for listeners to reach out with questions or to share their own experiences.)

Bethany Lewis & The Concussion Coach:

• Free Guide: "5 Best Ways to Support Your Loved One Dealing with a Concussion" - Download at www.theconcussioncoach.com

• Concussion Coaching Program: For personalized mentorship in recovery. Sign up for a free consultation HERE