How Trisha Yearwood Used LENS Neurofeedback to Restore Clarity

When country music singer Trisha Yearwood opened up publicly about her cognitive struggles after COVID, countless people saw themselves in her story. She described experiencing significant brain fog, forgetfulness, and cognitive issues, symptoms many people experience after illness, chronic stress, or trauma, until she tried LENS (Low Energy Neurofeedback System).

What Is LENS Neurofeedback?

LENS, or Low Energy Neurofeedback System, is an FDA-approved direct neurofeedback technology that uses EEG (electroencephalography) to measure the brain’s electrical activity and administer a gentle electromagnetic signal to the brain. This signal helps to stimulate the brain, disrupt ineffective brainwave patterns, create new neural pathways, and improve overall brain functioning. A typical LENS session is simple and noninvasive:

1. Sensors are placed on either the scalp and ears or the body to read brain activity.

2. The system sends a very low-energy, brief signal, often lasting just a few seconds.

3. You may feel nothing in the moment, or you may notice subtle shifts such as relaxation, lightness, or tiredness.

4. You monitor for continued changes after session, often lasting only 24-48 hours at first.

5. Sessions are adjusted based on your sensitivity, reactivity symptoms, and reported responses.

Trisha Yearwood’s Experience With LENS

Yearwood shared that after recovering from a mild case of COVID, she was left with persistent cognitive issues, such as difficulty recalling familiar words, trouble with focus and forgetfulness, and brain fog. These symptoms are hallmarks of both long COVID and chronic stress. She experienced initial hesitation because she “didn’t understand what this does,” but after a friend recommended it, she decided to try it. According to Yearwood, she noticed:

• Significantly improved sleep, stating that it was the best sleep she had in 10 years

• Reduced brain fog and improved mental clarity, stating that her brain feels like it did in her 30’s

• How gentle and passive the treatment felt, emphasizing that sessions are short and don’t require talking like traditional therapy does

To her, the changes felt so profound that she referred to LENS as “life-changing.”

Considering LENS Neurofeedback?

Although effectiveness can vary by condition, over 85% of clients are reported to benefit significantly, and often dramatically, from LENS. LENS can be used to improve symptoms associated with the following conditions:

• Neurodevelopmental and behavioral conditions

• Mental health conditions and emotional dysregulation

• Brain, cognitive, and neurological conditions

• Sleep issues

• Addictions and dependences

• Chronic pain

• Trauma and stress

In a world where our nervous systems are constantly overstimulated by technology, emotional overload, or simply the pace of daily life, LENS offers something unique: a quiet, gentle nudge back towards balance. It doesn’t force the brain to change; it simply reminds it of its capabilities. If you’re curious about how you might benefit from LENS, we’d love to talk with you and explore whether it could be a good fit. You can schedule a free consultation call through our website.

You can also refer to our page on LENS or Ochs Labs website directly for more information: https://main.ochslabs.com/about/

Watch the full interview with Tricia here (she starts talking about LENS 30 minutes in).

Written by: Hailey Adams, M.Ed., LPC

From Football to Fungi: How Mushrooms Saved My Mind

Written by: Hunter Allan - Co-founder Vesper Mushrooms

Growing up playing high school football, head trauma was simply part of the game. You’d take a hit, see stars, shake it off, and get back on the field. It was almost a badge of honor, a testament to your toughness. For years, coaches preached about grit and resilience, but rarely did anyone talk about the long-term effects of the physical toll we endured. This is of course, not a unique experience as almost 6 million people play tackle football in the US each year.

It wasn’t until my junior year of high school that our training staff introduced a new concussion protocol. Suddenly, we had baseline tests, cognitive assessments, and recovery plans. What struck me the most wasn’t the complexity of the new protocol but the glaring realization of how underserved we as young athletes had been during all those years leading up to it. I can honestly say that I would not have known there was anything dangerous about continuing to play with a concussion prior to that new protocol. Hell, I wouldn’t have known how to identify a concussion short of being knocked out cold.

As things changed on the science side, so too did our attitudes towards our brain health. Suddenly it wasn’t a funny quip when a player was visibly shaken to say he had ‘gotten his bell rung’, a phrase I had heard on almost a daily basis before. It was serious now. What a sobering wake-up call. I couldn’t help but think back to all those times I had played through the dizziness, the headaches, and the confusion. What was the long-term cost of all those hits? Would the damage continue to haunt me decades down the road? Was this to blame for what I would consider uncharacteristic behavior of late? I had been more irritable, anxious and sensitive. The uneasiness stuck with me like a shadow I couldn’t shake. I needed to do something.

The Solution on the Slopes

A year or 2 after hanging up the cleats, Jake and I were hitting the slopes east of Salt Lake City like we often did. Half a decade prior, we had met on the practice field preparing for our freshman fall season. Now we maintained a bond over the shared love of snow sports.

This particular day, sitting on a ski lift with the freezing wind biting at our faces, we passed directly over the spot where one of us had just taken a firm tumble and gotten up rattled. One of us probably remarked about how “there’s the spot where you went down, you’re lucky there’s a lot of powder left right there”. This Prompted a remark about how that crash was just one more tally on the sum total of all of the head trauma from our football days. The joke didn’t land.

Turns out, both of us shared a deep concern about how all those hits to the head could impact our lives down the road. It wasn’t just paranoia; there was mounting scientific evidence entering the zeitgeist suggesting that former football players often faced serious cognitive issues later in life related to the game. The thought of early-onset dementia or memory loss was terrifying, especially when you’re still so young and should feel invincible.

And that’s when I brought up something I’d recently heard about. “Have you heard of Lion’s Mane?” I asked Jake who had recently begun learning about mushroom cultivation as a hobby. “Supposedly, it’s good for brain health”.

The idea intrigued both of us. By the time we reached the top of the lift, we were already talking about how we could start incorporating Lion’s Mane into our routines. Jake mentioned that he had considered growing some and would do just that.

We couldn’t have imagined the path that this, the first in a series of important conversations, would lead us down.

The more we learned about this natural marvel, the more excited we were to begin experimenting and sharing our findings as far and wide as possible.

Let's take a look into the science behind the fascinating mushroom that offered us a beacon of hope.

Lion’s Mane for Cognitive Support and Brain Health: The Science

You’ll notice a trend here regarding the early science of lion’s mane and its benefits; the lion’s share (pun intended) of the science up till now has been published in Japan.

Japan is where Yamabushi monks were perhaps the first people to ever use lion’s mane to enhance their meditative practice. Japan is also where the renowned biochemist Hirokazu Kawagishi first described the potential of lion’s mane to promote NGF synthesis. More on that later.

Lion’s Mane mushroom (Hericium erinaceus) had begun to gain widespread attention for its ability to support brain health and cognitive function. This interest is due to the presence of bioactive compounds called hericenones and erinacines, which have been studied for their potential neuroprotective properties. This discovery held the possibility of not only protecting our brains from further damage but potentially repairing some of the harm already done.

But that’s not what I found most interesting for my purposes.

Neuroprotection and Cognitive Studies with Lion’s Mane

Research suggests that Lion’s Mane may promote the production of Nerve Growth Factor (NGF), a protein essential for the growth, maintenance, and survival of neurons. Enhanced NGF levels are associated with improved neuroplasticity, which is critical for learning and memory. This is unique and Lion’s mane is one of the only things known to potentially support cognitive regeneration.

In a 2009 study conducted by researchers at Tohoku University in Japan, participants aged 50–80 with mild cognitive impairment were given Lion’s Mane mushroom powder for 16 weeks. The study found significant improvements in cognitive function compared to the placebo group.

Research published in the International Journal of Medicinal Mushrooms found that Lion’s Mane extracts significantly stimulated NGF production, promoting neurite outgrowth by as much as 60.6%. This discovery supports the notion that Lion’s Mane could be a powerful natural tool for encouraging nerve regeneration and protecting the brain from degenerative processes.

Another study published in The Journal of Neurochemistry demonstrated that active compounds from Lion’s Mane improved nerve growth and memory in pre-clinical testing. The researchers noted significant improvements in cognitive performance, further suggesting Lion’s Mane’s potential to protect against age-related cognitive decline and neurodegenerative diseases like Alzheimer’s.

Further research into Lion’s Mane’s potential to combat neurodegenerative diseases has been promising. In a 2011 study, also conducted by researchers at Tohoku University, Lion’s Mane extract was shown to reduce memory loss and prevent neuronal damage caused by amyloid-beta plaques—one of the primary contributors to Alzheimer’s disease.

If I had already taken enough damage to cause deterioration in my brain, maybe NGF stimulation and neurogenesis could give me a shot at reclaiming some of what I’d lost. It sounded too good to be true. The idea that you could reverse brain damage felt like a pipe dream. Still, how unwise not to look at this incredible body of literature.

Mental Health Studies with Lion’s Mane

Beyond cognitive protection, Lion’s Mane may also help with mental health. A 2010 study conducted by researchers in Japan explored the mushroom’s effects on anxiety and depression. Over four weeks, menopausal women who consumed Lion’s Mane extract reported significantly reduced feelings of irritation and anxiety compared to those who received a placebo

The potential of Lion’s Mane to promote hippocampal neurogenesis (the growth of new neurons in the brain’s hippocampus) and reduce inflammation makes it a powerful natural tool for supporting emotional regulation and cognitive function.

Even if I wasn’t guaranteed to reverse any of my concussion damage or to see improvements in my focus, it would be worth it to at least try lion’s mane if it may at least help me to feel less irritable and anxious. Plus, it’s natural.

Why It Matters; Why I Take Lion’s Mane

These findings suggest that Lion’s Mane is a powerful natural tool for promoting brain health, enhancing cognitive function, and supporting overall mental wellness. While more research is always useful, the evidence so far is incredibly promising for those looking to support their brains through natural, holistic means.

Lion’s mane certainly isn’t any more magical than anything nutritive and antioxidizing but is certainly a large piece of a larger puzzle, one that many are already seeing benefit from.

In my own experience, when I began using lion’s mane extract regularly, I noticed improved focus which allowed me to get through a workday or a long study session without constant need to distract myself.

I felt quicker, with faster word recall and better fluidity.

Maybe most importantly and most noticeable of all, I felt better. I wasn’t irritable the way I had been before. I had alleviation of light and sound sensitivity which had been a grating symptom since receiving one concussion in particular.

Once I switched from using powder to the more bioavailable liquid extracts, the timeline worked like this; (this is meant to highlight where my personal excitement came from. Everyone seems to have their own unique take as to why they enjoy using lion’s mane extract)

Days 1-3: Usually no noticeable improvement from using the lion’s mane (though some of our clients report feeling impact within the first 2 days so it’s not unheard of).

Day 3 - 2 weeks: Steady improvement in my mood, I feel noticeably present and aware of my surroundings. I am prone to sweating the small stuff.

Beyond 2 weeks: As I continue to use lion’s mane, I feel sharper. I feel like I’m able to easily shrug things off and continue focusing on what matters. I feel like any word in my vocabulary is immediately available, I don’t have to go searching for it. Plus, it might just be me but I think my Spanish improves.

That’s just me.

In the years since lion’s mane, we embarked to share the potential value of functional mushrooms like lion’s mane and in return, many in our community have shared their experiences with us. The positive and enlightening stories of growth we’ve heard from our customers act like the motor that keeps us pushing to share the power of these amazing organisms.

From Beckett:

“I definitely felt like my cognition improved. It was like I had another layer to my thoughts, and it's really helped me in my daily life.”

From Sarah:

“I drink it every morning in a glass of water. It has helped me be more focused and alleviated some brain fog issues.”

And from Erica:

“The Lion's Mane helps calm my nervous system, far better than anything else I have encountered and I have tried numerous things. “

From Curiosity to Creation: The Birth of Vesper Mushrooms

A single remark on a frigid ski lift was the spark that set everything into motion. The more Jake and I talked about Lion’s Mane and its potential benefits, the more fascinated we became. We weren’t interested in a quick fix or a magic pill so we kept an eye out for something real. Something natural that could actively support brain health even in already-healthy brains and possibly even reverse some of the damage we’d already endured.

As Jake and I began experimenting, we tried out different extracts and blends of Lion’s Mane. One of the biggest lessons we learned from clear evidence is that liquid mushroom extracts are the way to go. Lion’s mane and other mushrooms have a rough chitinous cell-wall which doesn’t digest well. When you extract the nutrients from the mushrooms into a liquid, you can readily use the beneficial nutrients in your cells.

As we got deeper into the world of functional mushrooms, we were fascinated to learn that Lion’s Mane was only the beginning. The other mushrooms we classify as ‘functional mushrooms’ are the following:

• Reishi (Ganoderma lucidum): Known as the “Mushroom of Immortality,” or “Queen Mushroom”. Reishi is renowned for its calming effects. Studies suggest it may help reduce stress, enhance sleep quality, and support immune function through its powerful anti-inflammatory and antioxidant properties.

• Cordyceps (Cordyceps militaris): Commonly used to boost energy and physical performance, Cordyceps is thought to improve oxygen utilization and enhance stamina. It may also support heart health and assist the body’s natural ability to manage stress.

• Chaga (Inonotus obliquus): Often referred to as the “King Mushroom,” Chaga is prized for its high antioxidant content. It has been studied for its potential to support immune health, reduce oxidative stress, and promote overall cellular health.

• Turkey Tail (Trametes versicolor): This mushroom is best known for its immune-boosting properties. Rich in polysaccharides like PSK and PSP, Turkey Tail has been researched extensively for its ability to support gut health and enhance immune function.

• Maitake (Grifola frondosa): Sometimes called the “Dancing Mushroom,” Maitake is believed to enhance immune function and support metabolic health. It may also assist in balancing blood sugar levels and promoting cardiovascular wellness.

We began to extract each of these mushrooms, growing most of them in-house. Whenever we have to add outside mushrooms to our extracts, we use all-USA mushrooms from a vendor we are confident in. What started as a couple of concerned former football players trying to find some assurance for themselves turned into something multi-faceted. Vesper Mushrooms is our liquid extract brand and Myco Energy combines lion’s mane and cordyceps along with l-theanine and B-vitamins into a natural, sugar free energy drink.

By now we have all seen ads for mushroom coffee or other mushroom supplements, all offering unique approaches to making functional fungi accessible and simple for everyone. However you choose to incorporate these mushrooms into your lives, we would be glad to hear from you regarding your experiences with functional fungi.

Mushrooms are incredible. Roughly 2 million unique organisms and for the most part, we understand very little about them. In recent years we’ve discovered how they can help digest plastic waste and oil spills, how they can help save the bees, and how mushrooms intelligently interact with each other and the world. Did you know mushrooms can communicate with each other? We are now even beginning to understand how psychoactive compounds found in mushrooms might have therapeutic benefits. But of all the 2 million mushrooms, and the 6 ‘functional mushrooms’, I never hesitate when I’m asked which of them all is my favorite. There’s just something about lion’s mane.

Hunter Allan Co-founded Vesper Mushrooms in 2022 along with Jake Stout. Vesper Mushrooms makes high-quality liquid mushroom extracts, grown and extracted in the USA.

Learn more about Vesper Mushrooms products below:

• Lion’s Mane Extract: Perfect for enhancing cognitive function, promoting mental clarity, and supporting nerve regeneration.

• Reishi Extract: Known for its calming properties and support of the body’s natural stress response.

• Pink Freud - Reishi and Lion’s Mane Blend: A powerful combination designed to promote both relaxation and focus.

• Gray Matter - 5 Mushroom Spagyric Concentrate: A holistic formula for overall brain health and vitality.

• Chaga Extract: Renowned for its immune-boosting properties.

• Cordyceps Extract: Ideal for enhancing physical performance and stamina.

• Turkey Tail Extract: Supports gut health and overall immune function.

• Gold Metal Cordyceps and Lion’s Mane Blend: The basis for our Myco Energy drink, aimed at promoting sustained energy and mental performance.

You can check out Myco Energy at mycoenergy.com.

The Power of Conscious Creation

A while ago, I wrote a blog on the power of positive thinking. Today, I want to teach you how to use that power in a more intentional way. 

Sometimes it can feel like life is a speed boat and we’re sitting in a tube being dragged over the wake. So when we learn we can be an active participant and drive the boat, consciously creating our own reality becomes an empowering practice. Conscious creation, or the more “woo woo” term, manifesting, is the process of intentionally and purposefully bringing our dreams and desires into existence. We are always manifesting, it’s how our brains work. But by tapping into the power of our thoughts, emotions, and beliefs, we can consciously choose to let life happen through us and not to us.

Conscious creation is rooted in the belief that our thoughts and emotions have a direct influence on the world around us. It suggests that we are not passive bystanders in our lives, but active participants with the ability to shape our own realities. This idea is supported by quantum physics, which suggests that our thoughts and intentions can affect the behavior of subatomic particles. Everything is made up of the same core atoms, and everything is just energy vibrating at different frequencies. We are all connected. By harnessing the power of our thoughts and aligning them with our desires, we can attract and create the experiences we truly desire.

The first step is gaining clarity about what you truly desire. Take the time to reflect on your goals and aspirations. Define them in detail, considering how they would make you feel, what they would look like, and any specific elements that are important to you. This part can actually be pretty tricky for a lot of us!

Next, my favorite, affirmations! Affirmations are powerful tools to create a positive mindset and reinforce your desires. Use present-tense statements that reflect your goals as if they have already been achieved. For example, "I am deeply fulfilled in my career," or "I attract abundance effortlessly." Assuming you read the blog on positive thinking, this is where the reticular activating system comes in to play.

Now visualize! Imagine yourself already living your desired reality. See yourself in detail, engaging all your senses to amplify the experience. If you’re like me, it may be more of a felt sense than an actual visual.

Often, our limiting beliefs and subconscious patterns act as roadblocks to manifestation. Identify any doubts, fears, or negative self-talk that may be hindering your progress. Affirm your willingness to release these limitations and replace them with empowering beliefs that support your desired reality. Your therapist is the PERFECT guide through this process and EMDR can be a very helpful tool to clear these core beliefs.

 While conscious creation emphasizes the power of our thoughts and emotions, it also requires active participation. Pay attention to any inspired ideas or opportunities that present themselves and take action towards their realization. Can’t win the lottery if you never play!

Finally, cultivate an attitude of gratitude for both the present and the future manifestations. Express gratitude for what you have already and remain open to receiving even more. Gratitude helps maintain a positive mindset and reinforces the belief that abundance is already present in your life.

Conscious creation is a transformative practice that allows us to become intentional creators of our lives. By harnessing the power of our thoughts, emotions, and beliefs, we can manifest our desires into reality. Remember that it may take time and persistence, so practice patience and trust in the process. The brain learns through repetition. As you align your thoughts and actions with your desired outcome, embrace the power within you. Get out of the wake and into the drivers seat.

Written by: Grace Williamson, MA, LPCC, BCN

Can Neurofeedback Help with Covid Long-Haul Symptoms?

In a March 2021 Journal of Clinical Medicine article, researchers discuss findings related to shifts in EEG patterns in the brains of patients with Covid-19. Overall, they found changes in function in the frontal lobe of the brain as well as abnormal increases in slow wave Delta and Theta activity.

Common lingering symptoms of COVID-19 include:

-          Headaches

-          Altered Consciousness

-          Slowed Thinking, Poor Concentration, Brain Fog,

-          Fatigue, Insomnia, Sleep Disturbances

-          Depression, Anxiety, PTSD

-          Obsessive-Compulsive Behaviors

Much of the research indicates that patients suffering from COVID-19 may develop encephalopathy. Encephalopathy means damage or disease that impacts the brain. These impacts can be manifested as a slowing down of thinking processes, memory impairment, personality changes, impaired concentration and sleep disorders.

If these effects and changes can be measured via EEG, it is reasonable to infer that EEG training via neurofeedback therapy may be of benefit to these patients suffering with post-COVID brain symptoms.

Nationally recognized neurologist (and neurofeedback supporter), Dr. Majid Fotuhi, MD, PhD suggests the importance of better assessment, documentation and treatment of neurological manifestations of the COVID-19 disease, and to keep in mind that patients who survive, may continue to have long-term brain deficits. Him and other experts in the field have suggested that neurofeedback therapy may be a helpful solution to getting patients back to pre-COVID functioning.

If you or someone you love are suffering from Covid Long-Haul symptoms, please don’t hesitate to reach out!

Written by: Britney Cirullo, MA, LPCC-S, LICDC, BCN

My Experience with Blue Light Glasses

I will start with the disclaimer that I am not at all an expert in this area. I’m simply a brain and biohacking nerd who started looking into the science behind this trendy topic, and decided to try it for myself.

I will also say that the research is touch and go regarding the harm versus benefits of blue light. To give a VERY brief overview, we are exposed to all light colors of the rainbow on a daily basis. Whether it’s from the sun, the lighting in our homes and at work, from our phone, computers, TV’s, etc. Our exposure to blue light has always existed because we get blue light from the sun. In this way, blue light is shown to be good—helping our brain to know that it is day time, time to be awake, energized and productive. In the past few decades, we have been exposed to more blue light than ever before. Due in part to technology and also increased use of energy-efficient lighting.

Various studies have shown that increased exposure to blue light may negatively impact our circadian rhythms (sleep cycles) and suppress the secretion of our body’s natural melatonin (sleep hormone). As you may know, sleep is vitally important to mental and cognitive health, so if we’re not getting top-quality sleep, we are much more likely to succumb to symptoms of anxiety, stress and depression. If you haven’t read my blog post on “Why your sleep is SH!T”, I encourage you to check it out. 😜

Personally, I’ve always noticed sensitivity to LED and fluorescent lighting. I HATE it. If you’re a client of mine you’ve likely noticed that I never turn on the overhead fluorescent lighting in my office and always opt for the softer light of incandescent lamps. My husband will attest to my distaste for LED lighting as well (yes, I know, it saves money on energy bills…blah, blah, blah) but my eyes and brain hate the look of it—especially when it comes to lighting my Christmas tree 😉

Since starting Alternative Therapeutics I’ve noticed myself spending exponentially more time in front of a screen. Like—8-10 hours a day! It’s not something I can really avoid due to the nature of my job as a therapist and business owner, but I was noticing that my stress and anxiety were also rising. At the end of the day, my brain felt fried, I was irritable, and my eyes were so heavy I could barely keep them open. My sleep seemed to stay on track, but I wondered if I wasn’t getting the best QUALITY sleep after all that screen-time during the day.

In October 2020, I decided to give the blue light glasses a try. In addition, I installed the f.lux application on my computer and phone to further reduce blue light exposure. Since then, I’ve worn them every day while at work and in-front of a screen.

The result? Well, there are a lot of factors at play here, but when I consider how things have changes over the past few months, here’s a few things I’ve noticed. I notice that I’m less irritable after work. My energy also seems better in the evenings (so much so that I’ve actually had the energy to start working out again in the evenings instead of crashing on the couch!) I also find it easier to wake up for my 5:15am alarm—allowing me to incorporate a little yoga and meditation in my mornings, instead of hitting snooze until 6am. 🙏

Total side note here, but I came across an interesting study conducted in 2016 that showed positive impacts on blue-light blocking glasses as an additive treatment for bipolar mania. This study was based on research that has shown bipolar episodes can be provoked by changes in light conditions and that symptoms of bipolar disorder can be closely linked to abnormal circadian rhythms. Hmm… very interesting research indeed! Perhaps blue light really does have more of an impact on our mental health than we thought! 😳 Read the publication here.

Written by: Britney Cirullo, MA, LPCC-S, LICDC, BCN

Clarity Direct Neurofeedback and Myndlift Neurofeedback: Benefits and Drawbacks.

At Alternative Therapeutics, we use two different neurofeedback systems with our clients. Sometimes we use one or the other, other times we use both in conjunction. There are potential benefits and drawbacks to each system, so I’d like to take the time to discuss each.

Clarity Direct Neurofeedback is a non-traditional form of neurofeedback that does not rely on “training” brainwave activity. Instead, it applies a “microcurrent” or very weak electrical signal to the brain, which causes tiny fluctuations in brainwave patterns. These fluctuations allow the brain to get out of stuck or “frozen” patterns and allows the brain to find a new balance or homeostasis. Think of it as rebooting a stuck, slow computer. When using Clarity Direct Neurofeedback, the client does not have to “do” anything, they simply sit and relax in a comfortable chair while the electrode sensors do all the work for them.

Potential Benefits:

-          Acts quickly, client’s often see positive change within just a few sessions.

-          The client is a “passive” participant, and does not have to “do” anything. This can be very helpful for clients who struggle to sit still or focus for extended periods of time.

-          Sessions are shorter and clients may need fewer sessions overall.

-          Easy to use system for clinicians, less room for error or improper protocol selection.

Potential Drawbacks:

-          System cannot be used as a rental due to cost of equipment.

-          Results may not be long-lasting (more research needed).

-          Occasionally clients have “strong” reactions to this system initially, close monitoring by clinician is important.

Myndlift also known as “Traditional” or “Active” neurofeedback works by “training your brain” to increase or decrease certain brainwave frequencies. The scientific theory is based on operant conditioning, where we “reward” the behavior we want through audio and visual stimuli—thereby reinforcing the behavior and strengthening the associated neural pathway.

So how does it work in session? The client sits comfortably, holding a tablet and wearing a headset with electrodes that read their live EEG (brainwave) activity. The clinician sets up a customized protocol for the client, based on the symptoms they’re wanting to improve (ex: decrease symptoms of anxiety). When the client’s brain begins to produce the EEG signatures that suggest less anxious brainwave activity and more relaxed brainwave activity, the client instantaneously receives “feedback” on their tablet screen, showing them that they are doing the “right thing” with their brain. Clients play video games, watch YouTube videos or relax and listen to music—all while receiving moment-by-moment feedback about their brain’s activity.

It may sound complicated, but really, it’s quite simple. The only instructions we give clients is to relax physically and mentally and try and maintain a gentle sense of focus. The rest is up to your brain. The whole process is subconscious as the brain starts to understand what it needs to do to recreate the “reward”. Over time, we strengthen the neural pathways that help us feel our best, and weaken the neural pathways that have been giving us trouble. Much like medication (without the side effects) we are rebalancing the activity of the brain but in a more permanent way (since we’re TEACHING your brain how to do it on its own!)

Potential Benefits:

-          Long-lasting, even permanent improvements possible.

-          Opportunities for rentals (train your brain at home!)

-          Training is fun and engaging for the client.

Potential Drawbacks:

-          Training sessions are longer in duration and often many sessions are needed to achieve desired results.

-          Not suitable for all clients, especially those who have difficulty sitting still for extended periods or maintaining focus.

-          Steep learning curve for clinicians. It is important to find someone BCIA certified and experienced.

 If you are interested in learning more about how Neurofeedback can help you or a loved one, visit our contact page and click “Request Appointment” to book a free consultation.

Written by: Britney Cirullo, LPCC-S, LICDC, BCN

What’s the difference between biofeedback and neurofeedback?

I get this question literally daily, so I figured it would be a good question to address in a blog post. More and more people reach out to us after being referred for “biofeedback” by their healthcare provider. I’m amazed by this recent shift; family doctors, neurologists, psychiatrists and chiropractors are learning about the benefits of biofeedback and referring out their patients to seek this holistic approach.

Big picture, biofeedback is an umbrella term for many different approaches and technologies that all seek to improve control over our autonomic (automatic) physiological processes. Biofeedback can be used to train us to relax the muscle tension in our bodies, it can be used to help us control the rhythms of our heart (heart rate variability training),or the temperature of our bodies. In a general sense, biofeedback uses different types of FEEDBACK (visual cues, sounds, vibrations, etc) to give us insight, awareness and control over our BIOLOGY. Get it? Bio-feedback. As the body receives this FEEDBACK, it learns how to create the conditions to earn the positive feedback, thereby strengthening those physiological processes and over time, giving the individual the power of SELF-REGULATION. Woah.

Neurofeedback is a sub-type of biofeedback. With neurofeedback, the individual is learning to regulate their EEG activity or the electrical activity of their brain. Electrical activity is created in the brain as neurons fire off neurotransmitters and communicate with one another. If we can help a person shift and balance their EEG activity then theoretically, we can help shift (strengthen or weaken) neuronal pathways and regulate neurotransmitter function. Can you imagine how these types of changes in brain plasticity can have the power to improve symptoms of sub-optimal mental and cognitive health?? Powerful stuff.

At Alternative Therapeutics we often use the combination of biofeedback (HRV training) and neurofeedback to help our clients achieve optimal self-regulation. Both types of biofeedback appear to work synergistically, each helping to improve the depth of impact of the other. There are many other biofeedback clinics across the country and world who utilize the same combination with high levels of success.

Written by: Britney Cirullo, MA, LPCC-S, LICDC, BCN

Why your sleep is SH!T

There’s this funny term in the health industry known as “sleep hygiene”, and most of ours is crap. Since most people have terrible sleep hygiene, this is one area that we often address with our clients—especially if sleep is an issue. Sleep is VITALLY important for our cognitive and mental health, so let’s talk about how to get it on track.

What is sleep hygiene? Quite simply it means “healthy sleep habits”. A lot of research supports sleep hygiene in treating insomnia and other sleep issues. Many may be tempted to take a pill or supplement to improve their sleep, but these are short-term solutions that can lead to dependence and ultimately prolong sleep difficulties. Why not start with easy lifestyle shifts that are likely to create sustainable benefits?

Here are some top tips for getting your sleep hygiene in tip-top shape! (see what I did there?)

1. Turn off the damn screens!!! This is absolutely a top offender in this day and age. If you don’t know by now, screens (TV’s, phones, tablets, computers, etc) give off “blue light”, which is a super-fast frequency of light energy that enters our eyes and changes our brain wave patterns. The brain needs to slow down from Beta and Alpha frequencies (wakefulness) to Delta and Theta frequencies (twilight and sleep) in order to achieve proper stages of deep sleep. When we expose ourselves to blue light prior to bed, we’re stimulating more Beta activity, which makes us more alert and limits our ability to let our circadian rhythms do their job. Our recommendation? Turn off all screens 1-2 hours before you want to be asleep. Trust me, you won’t miss it after a while.

2. Have regular sleep and wake times. In order for our circadian rhythms to cooperate, we need to help them know what to expect. If our sleep and wake times are constantly fluctuating, we’re likely going to struggle with healthy sleep. To the best of your ability, try and keep your sleep and wake times within an hour (example: 10-11pm to 6-7am), yes, even on the weekends!

3. Avoid stimulants and alcohol 4-6 hours before bed. Stimulants include caffeine, nicotine, etc. Seems pretty obvious with the stimulants, right? Well, a lot of people struggle with it. No energy drinks, no soda… actually, how about you cut that crap out anyway? Alcohol is a tough one for a lot of folks too, people think “Alcohol helps me relax and unwind before bed”. That may be true initially, but when the alcohol wears off in the middle of the night it will interrupt the quality of your sleep as your system detoxes.

4. Avoid naps. Another one that seems obvious but plagues many. The temptation to take an afternoon nap can be strong after a busy day, but then we’re often tossing and turning when bedtime hits. Try instead to do a 20-30 minute meditation, set a gentle timer to go off at the end so that if it does turn into a mini-nap, you’re up and ready to tackle the rest of your day. You’ll be amazed with how refreshed you feel after such a short break!

5. Create some cozy sleep rituals. You may be wondering after reading #1 “What the hell do I do without my 2 hours of Netflix before bed?!” I encourage you to find some relaxing and soothing bedtime rituals to ease yourself into slumber. Once these rituals are habit, they help signal to your brain that sleep is approaching and natural melatonin begins to release. Common suggestions are: taking a warm bath, journaling, drinking herbal tea, gentle stretching or yoga, meditation, deep breathing exercises, prayer, personal hygiene, reading a book (a real one, not on a kindle/tablet). There are many possibilities, just try and avoid anything that is cognitively stimulating.

There are many other sleep hygiene tips out there, and if sleep is a major problem for you, I encourage you to look deeper into other methods and suggestions. Here, I’ve just included the top 5 offenders from clients that we work with. You know what is also extremely helpful in improving sleep? Neurofeedback 😉

Written by: Britney Cirullo, MA, LPCC-S, LICDC, BCN

Biohacking your Mental Health

Do you own an Apple Watch or a FitBit? You’re a biohacker! If you’re new to the term “biohacking”, let me start with a simple explanation. Biohacking is a term that has come about in the last 10 years or so to describe taking control of our own biology and enhancing our performance. There are many, MANY forms of biohacking out there, from the simplest forms of lifestyle changes, to extreme measures like implanting technology and genetic engineering.

Biohacking has been a part of my personal lifestyle for many years now and I find it very important in my work with clients as well. For me and my clients, biohacking is an empowering form of self-control. We can implement various tools and techniques to take back the reigns on our brain and body. Biohacking allows us to become the healthiest, smartest, most well-balanced versions of ourselves.

There are hundreds of biohacking methods out there, with more being created everyday (thanks Silicon Valley). For now, I’d like to review some of the most potent and accessible biohacking methods being used for mental health and wellbeing and give some practical tips for implementing these biohacking methods into your lifestyle routines.

Diet: You are what you eat right? Dr. Mark Hymen, Founder of the Cleveland Clinic’s Center for Function Medicine always encourages us to think of food as medicine, because it truly is! Upgrading the foods we use to fuel our mind and body is absolutely one of the most powerful biohacking methods out there. And of course, I must go on record and state that I am not a medical doctor nor a nutrition expert. I’ve gleaned information from the best and brightest out there (including Dr. Mark Hymen) in regards to the most important diet recommendations for brain health. So here they are:

-  Aim to eat low in carbs and sugars, high in good healthy fats. LOTS of vegetables!!

-  Buy organic, non-GMO and grass-fed when you can- see Clean 15, Dirty Dozen Shopping List

-  Strictly limit processed foods (anything in a package that is not a whole food)

• Read your labels, the fewer ingredients listed, the better! Don’t recognize the word as a food? Don’t buy it!

-  Try intermittent fasting! Many of us follow the 16:8 rule for physical and cognitive benefits. Follow my girl @jsweetnichnd (she’s a Naturopathic Doctor) on Instagram, she’s a local expert on fasting!

A great book on the topic of diet for brain health is “Brain Maker” by Dr. David Perlmutter

Daily paced breathing: Did you know that the way you breathe directly impacts the way your heart beats? And in turn, the way your heart is beating sends signals directly to your brain to let it know whether you are in a calm (parasympathetic) state or a fight/flight (sympathetic) state? We can biohack our brain and body to improve our reaction to stress with a simple daily breathing practice! In the office we use equipment that measures fluctuations in heart rate to help ensure that the heart it catching on to what the breath is telling it to do, but you don’t necessarily need all that fancy technology to gain the benefits! There’s a great free app out there called simply “The Breathing App”. I recommend you download it and alter the settings to a 6:6 breath pace and set the timer for 5 minutes (or longer!) Use the app daily to improve your reaction to stress!

Gratitude: Biohack your mindset with daily gratitude practice. Studies have shown that gratitude helps boost mood, improve self-esteem and lift symptoms of depression. Personally, I have a strong belief that our mindset has the power to shape our reality. If we find ourselves constantly dwelling on things that “aren’t going right for us” or “things we want but don’t have”, we live in a perpetual state of unhappiness and dissatisfaction. If we can shift our perspective and begin focusing more on what we DO have and ARE grateful for, here and now, we begin to appreciate life more and accept ourselves and our lives as they are in the moment. I’ve used this daily gratitude journal for the past year now and really love it. Check it out!

Meditate: Ya’ll probably know by now that this is a big one for me. Our website has a free course designed to get you started on your life-changing meditation journey.

Neurofeedback: The ultimate biohacking tool for mental and cognitive health (in my humble opinion). We offer in-person sessions as well as rental options. Read more about neurofeedback here!

Written by: Britney Cirullo, MA, LPCC-S, LICDC, BCN