Some months ago, in celebration of having recovered from one of those “bad clusters” in life, with my husband Walt and I both blindsided by serious accidents and health issues, we decided to buy a horse.

Sammy Rose, a chestnut quarter horse, arrived in our lives, and we were instantly smitten. He knows when we drive up, whinnies as we approach, and nudges and “lips” us both with delight. However, I don’t think we are his first love.

His love interest is Operetta, a youngster, quite flashy and spirited, perfect for a date or even a long-term relationship. She became his next-door stallmate, and they were always nose-to-nose across the fence. (Yes, we wanted them to be together, but the facilities aren’t able to support that.)

All was well until Operetta developed some challenges with her canter and needed to visit a local trainer for a few months. As soon as Operetta moved away, Walt and I noticed a huge change in Sammy Rose. She had been running at Brain State 1 often. Now she was running at Brain State 4, rather grumpy.

We were joyfully anticipating Operetta’s return, and the photo above shows the moment. The two “lovebirds” were back together . . . and that reminded me of all of us. Who is your Operetta who calms, soothes, and loves you . . . the one you can be playful with, and the one who does not judge you no matter what?

We are all lovebirds, aren’t we? Just finding ways as we spiral up to love ourselves, love others, love the spiritual, and love life – even when it is gritty or a few clusters of challenges come our way . . .

As a young faculty member, I was trying to find my way. EBT was housed in the Department of Pediatrics, specifically in the Behavioral and Developmental Pediatrics division. The method was young, and it was long before the decade of the brain and even longer before we would understand why the tools were having their effects.

At the time, a cluster of clinicians from the department had “side jobs” in private practices, and I joined one of them for my Friday afternoon getaway from academia. I learned a lot from the consultation sessions.

One therapist was particularly relaxed, happy, and almost buoyant.

He not only realized that he presented that way, but he was celebratory about his admitted ultra-healthiness. So, I asked him how he got that way.

He said, “I did the work on myself.”

At the time, that sounded rather dreary, if not frightening, and images of him drilling down into the forbidden territories of the psyche, the mean and nasty stuff, appeared in my mind.

Yet some 40 years later, I find myself redefining what he was describing. In the EBT paradigm, it’s more like: “I rewired.”

What is Wired for Joy, specifically?

At least with rewiring, you do it to yourself and are not having something “done” to you. Yet, as the goal of EBT is to be Wired for Joy, what is that really?

Scientifically, it’s establishing a brain that is so happy-go-lucky and so grounded in freedom from suffering that you are rather… well… buoyant! Specifically, it is:

1) Peace about the Past

This is when you look back over your life and feel a sense of peace within. You’ve worked through all those occasions when you made mistakes or were even intentionally harmful to yourself and others, and can now only feel love for yourself. At the time, you had a lot of wires that influenced your actions.

2) Spectacular Resilience

You’ve strengthened the resilience pathways in your brain to the point that it’s really challenging to do Cycles. Sure, you can complain and manage a pretty fierce anger, but then you pop to feeling gratitude, happiness, security, and pride. You are in joy. You could do a Cycle about situational stress, but you don’t have much of it. Self-compassion and acceptance are that strong. Basically, you’re chill.

3) The Glow of Purpose

The neocortex and the emotional brain have a bi-directional relationship. Every Cycle we do is launched by the prefrontal cortex, yet steps over that thinking brain barrier into the “no person’s land” of the unconscious mind. It’s always a trip in that there is a moment when we think: what am I getting myself into?

However, after persevering for how many times (maybe hundreds, perhaps thousands) and with a strong penchant for using Precision EBT with its special powers, the emotional brain becomes very generous. All those circuits you have encoded that always find a purpose in everything you do start “bubbling up to the unconscious mind.” With both in harmony, you do not do anything without a higher purpose, and you can relax. You have conditioned your brain to be a “good person,” a lover of life, not just for yourself, but for all living beings.

All three fit together, yet for me, the first one is the most important. Having tools to unearth the judgments and confusion packed into our unconscious mind, and using them, feels a bit like heaven on earth to me. The others keep that one company, but being able to find peace inside is the true joy for me.

The moment I realized I was fearless, my life changed. In EBT, we use scientific techniques to rewire the emotional brain, which is the center of survival, the hub of attachment, and the seat of the soul.

For me, part of it was making a personal decision that I didn’t want to live in fear for the rest of my life. It is a bit daunting to have the audacity to believe we can live fearlessly . . . which means:

• facing life’s real dangers, taking action to mitigate them, then returning to that state of peace and joy spontaneously.
• clearing the “fear mongers” that live in each of our brains, relics of suppressed emotions encoded during small and large traumatic experiences.
• healing your own trauma, fully competent in the practice of small or large chunks of trauma healing as part of your daily self-care.
• live in a state of mind, body, and spirit connection that brings us peace.

You can have that and more, but it takes a personal reset. It requires focusing on the emotional brain, not the thinking brain, and, to do most expeditiously, it takes using the Cycle Tool, EBT’s central rewiring and resilience technique. What follows are the highlights of that journey, which was resetting my life to live without fear.

1. “I am fear-based, and I don’t want to be”

Just out of graduate school, with a new job and on shaky ground in all domains of life, let’s say, I was in transition! One day, I was driving over the Bay Bridge from my job based in Oakland to my then-home in the Cow Hollow area of San Francisco. I became aware enough of my body signals that I realized that I was in fear, then, as if one awareness caused another to tumble into my conscious mind, I realized that I was always in fear.

Sure, part of it was that in my new job of teaching education theory to health professionals, I stood before large groups of people giving talks, unsure of my content or how to give these talks. Yet, in that moment, I realized that I was always in fear. Fear was me, and I thought, “Get me out of this. I want to be free of fear.” I didn’t know how to accomplish that or if it was even possible, but at least I knew I wanted it.

2. Many years, just seeking to cope

What followed were those in-between years, a lot of them. Life was so demanding, mainly because I was trying to find my way in work, love, and mothering. I was using my best version of emotional processing, but this was in the pre-EBT years, and so I was still in my neocortex, trying to “figure” it all out. I think of those years as a time of seeking, experimenting, and figuring out how the world works and who I wanted to be. There were many victories, like fixing up a cottage in Occidental, a sleepy town near the Russian River, daily runs along the Marina at 6 a.m. with the Golden Gate Bridge to look up to, and those. weight loss bets – complete with “weigh-ins” with my friend Wayne. But, all in all, it was messy and very hard. I did not have the tools to get to the bottom of my brain and release the myriad of fear memories and self-damaging expectations that lived there.

3. A transition: rewiring my conscious mind

The next phase was training my conscious mind to focus on what was happening in my emotional brain, as evidenced by body sensations and emotions. Basically, my challenge was to somehow release my old way of processing life and focus on my physiologic stress level or “brain state.” If I wasn’t at a state of connection, then my job was to release overcontrol and trust that if I did a Cycle and spiraled up, all would be well. By this time, I had the EBT tools, so I could accomplish the change in brain state, but what slowed me down was all my trauma wires (“emotional clutter”) that had to be cleared. I knew what I should do (stay aware of my brain state and spiral up if I wasn’t at Brain State 1), but I didn’t always do it.

4. The deep work: Freeing up the unconscious mind

The conscious and unconscious minds have a curious relationship in that they both inform each other. Essential was shifting gears in the conscious mind to put my unconscious mind’s activations first. After all, the survival brain must activate those wires during the clearing of trauma. There is no other way to rewire them, and when they launch their stress chemicals, they are in charge. However, knowing that yes, we will be out of control for a few moments, then reliably not only return to control but be so in rapture that we happily steer clear of “overcontrol” makes us productive self-healers. We can do a lot of emotional excavation and find peace inside. As the emotional brain is the seat of the soul, and the Cycle tool not only heals our wounds but nudges us to have a spiritual deepening, both happened for me. My spiritual learnings and knowing that in the Bible, the most often stated words are “Be not afraid” were important to my release from fear.

5. What just happened? Living fearlessly

Then one day, I realized that I had no fears. I didn’t fear myself and what hidden monsters were still waiting inside, ready to pounce on me. I didn’t fear rejection, knowing that I had survived much of it, but learned it was a blessing. The only way out was to transcend overcontrol and surrender to being of service. It was those times when I was not at Brain State 5 (stress overload), but more like Brain State 10, that the most significant shifts toward transcendence, the spiritual, and freedom from fear occurred. Fancy that. Also, I didn’t fear death or the health suffering of the body as it ages. That’s part of a well-lived life, too.

So, truly, my unconscious mind was telling my conscious mind that I did not have anything to fear. Yet it was in the moment that I not only experienced fearlessness, but realized that I was fearless, and chose to live without fear, that every aspect of my life became better.

With fear gone, love becoming the new normal

I wish I had figured this process out earlier. In writing this, I hope that my journey gives you more security that you have a loving, forgiving brain that is happy to make you fearless. Sure, it may take a lot of Cycles to clear away that clutter or remind your conscious mind to stop the overthinking and spiral up, but appreciate that with EBT, you have a direct path to the unconscious mind. You can do this!

But there is something more. The emotional brain rewards us in the present moment. Each time you spiral up, notice that just for a few seconds, you are absolutely fearless. I don’t mean less afraid, but flat out, sublimely fearless.

So, in a way, the future is now. All you have to do is cycle robustly. Do the work, and each episode of spiraling up will give you a spiritual connection in rapturous peace. Then, out of loving kindness, it will bring on stress again, the perfect motivation needed to spiral up once again, and give yourself a tad more rewiring success in having freedom from fear.

Getting wired for fearlessness and love sooner

We are in the Age of the Emotional Brain now, when stress levels are so high that fears are rampant, even to the point of calling us to give it up and just go numb. Instead, all we need is to use our brain’s resilience pathways fully and stop trying to think our way out of our angst. It’s not that hard. We become EBTers.

The payoff is substantial. The more devoted we are to spiraling up, training our brains to be fearless, something really good happens. We open ourselves to loving ourselves unconditionally. I noticed that right away. I didn’t have anything to fear, so what was I going to do with that massive block of energy I had devoted to all my fighting with my fears? Now I wasn’t tethered to fear by Survival Circuits, which blare judgments and angst. I sat in my emptiness, but then love entered my mind. I felt connected to the goodness of life. I felt an abiding love that was safe and very real, and it made me very happy. I didn’t do that. I just surrendered to the healing power of my emotional brain and the goodness of the spiritual forces that be.

Perhaps you are already fearless, but if not, I believe we all have it in us as our birthright. It’s in our DNA that we have this amazing emotional brain. I took the slow path, but I challenge you to do better than I did. Believe in fearlessness sooner than I did. Then, get together with others who are shedding fear. Spiral up more often solo and wth them.

Watch for moments of fearlessness and notice the tiniest or sometimes full-bore spark of love that comes each time you do. Maybe you can be fearless earlier in life than I was—perhaps even now!

Delicious fruit bearing muffins

Ingredients

• 1.6 oz. (45g) wholemeal flour
• 4.2 oz. (120g) all-purpose flour
• 1 scoop vanilla protein powder
• 1 tsp. baking powder
• 1 tsp. baking soda
• ½ tsp. salt
• ¼ tsp. ground ginger
• ⅛ tsp. ground nutmeg
• 1 tsp. ground cinnamon
• large egg
• 6 oz. (170g) honey
• 5.4 fl oz. (160ml) almond milk, unsweetened
• 2.7 oz. (80ml) olive oil
• 1½ tsp. vanilla extract
• 6.3 oz. (180g) finely diced pears
• 1 oz. (30g) rolled oats
• 2 oz. (60g) finely chopped walnuts

Instructions

1. Preheat the oven to 350°F (190°C). Line a muffin tin with paper cups or lightly spray with cooking spray.
2. In a large bowl, whisk together the flours, protein powder, baking powder, baking soda, salt, ginger, nutmeg and cinnamon until just combined.
3. In a separate mixing bowl, whisk together the egg, honey, milk,olive oil and vanilla extract until just combined.
4. Add the wet ingredients to the dry ingredients and stir to combine. Now gently fold in the chopped pears, rolled oats and walnuts. Do not overmix the batter, only stir until just combined.
5. Spoon the mixture into the muffin cups, filling them ⅔ of the way up the cup.
6. Place into the hot oven to bake for 18-20 minutes, until the tops are golden brown, and a toothpick inserted into the center of the muffin comes out clean.
7. Remove from the oven and the muffins onto a wire rack to cool completely.

Notes

GF – GLUTEN FREE
MP – MEAL PREP/FREEZER FRIENDLY
V – VEGETARIAN
DF – DAIRY FREE

A succulent meal for a Friday night with a nice bottle of your favourite wine, why not it’s Friday…. Serve this up with new season Irish spuds (whilst they are in season) season them with rock salt and ground black pepper and small bit of real Irish butter. Garnish with fresh organic chives and chopped up parsley. Yummy – now get in my belly.

Ingredients

• 2x 6 oz. (170g) white fish filets of choice (e.g. cod)
• 1 tbsp. olive oil
• salt to taste
• ½ onion, sliced
• 2 tbsp. pesto
• 8 cherry tomatoes, halved
• 2 slices lemon

Instructions

1. Preheat the oven to 385°F (200°C). Prepare 2 large pieces of parchment paper, big enough to hold the fish and fold over.
2. Rub the fish filets with olive oil, and season with salt.
3. Layer the sliced onion in the center of each piece of parchment paper, then place the fish filets on top. Brush the fish with pesto and then top with the cherry tomatoes, finally topping with the sliced lemon.
4. Fold the parchment paper over the filet and pinch the edges to seal the parcel tight.
5. Place the parcels on a baking sheet, in the oven, and bake for 15 minutes.
6. Once ready, remove from the oven and allow to cool slightly. Open the parchment paper carefully to release the hot steam, taking care not to burn yourself.
7. Serve this up with new season Irish spuds (whilst they are in season) season them with rock salt and ground black pepper and small bit of real Irish butter. Garnish with fresh organic chives and chopped up parsley.
8. Enjoy!

Notes

GF – GLUTEN FREE
MP – MEAL PREP/FREEZER FRIENDLY
LC – LOW CARB
HP- HIGH PROTEIN
Q – QUICK
N – CONTAINS NUTS

How you feel in this moment, what you think, and all those impulses are activations of wires (stress circuits) in our unconscious mind.

Although I can see my fingers on the keyboard as I write this, and I know that if I got off the couch and went into the bathroom, I could check my face in the mirror, which would be real, too.

My fingers and face are real, but they only scratch the surface.

Our unconscious stress wires control us.

What’s the truth is that whatever I am thinking, feeling, and doing (or toying with an unwanted impulse to do), is the product of the activation of a wire stored in my emotional brain through no fault of my own, just activated. That’s right; our emotional brain and unconscious mind control us – or at least they do.

EBT is a neuroscientific skill set that therapists use, but was also developed to be used by YOU. It is brain science-based self-care at its finest.

EBT gives you the skills to go into your unconscious mind and control those wires. The key difference with EBT is that it addresses why cognitive methods do not produce exceptional results in producing medically-significant changes in health.

Clear away the emotional wall with EBT.

This is the difference: when we try to switch off one of these circuits, it puts up an “emotional wall” to prevent that. It has tagged any wire we have that didn’t do us in as a good wire, and that wall of anxiety, numbness, irritability, and such blocks our capacity to rewire it. EBT is an emotional innovation that gives you the power to clear that wall and enter your own unconscious mind, quickly and easily. It’s just a skill.

If you’ve been in therapy or tried mindfulness, you know that both are great, but very slow. That’s because self-analysis, positive thinking, and even mindfulness cannot bust through that emotional wall. That’s important, because busting past it and making the unconscious message conscious is essential to erasing any ridiculous wires that bother us and being free from all those issues and problems.

EBT is scientific, actionable, and fun to use.

How did EBT come to be? My collaborators – Igor Mitrovic, MD, Lindsey Fish, MD, and Lynda Frassetto, MD – and I developed it. It didn’t come out of psychology, but out of neurophysiology – how the brain controls our physiology and psychology – and neuroplasticity, or how we can change those wires.

If you are interested in learning how to bust past the emotional wall inside, find hidden pathways that harm those that heal, and bring you the power to erase any unwanted ones. Click here and learn more about EBT.

Back to school winter soup. It’s that time of year ago and I’m sorry to say but by looking at that window today our Irish Summer is gone, hopefully we will get an Indian summer for a few weeks in September. But for now here’s a mouth-watering soup to tantalise your taste buds.

Ingredients

• 1 tbsp. coconut oil
• 7 oz. (200g) leeks, chopped
• 2 tbsp. ginger, chopped
• 2 broccoli heads, florets
• 1 large potato, peeled, chopped
• 1 tsp. turmeric
• 1 tsp. salt
• 1 tbsp. sesame oil
• 6 cups (3 litres) stock
• 6 tbsp. natural yogurt (or dairy free option)
• 6 tsp. sunflower seeds

Instructions

1. Heat the oil in a large pot over medium heat. Add the leeks and cook for around 5-6 minutes, until leeks are softened.
2. Add in the ginger, broccoli florets, chopped potato, turmeric, salt, sesame oil and stock.
3. Bring to a boil, reduce the heat and simmer for 10 minutes until the vegetables are soft.
4. Blend until creamy and smooth with a hand blender, then season to taste with salt and freshly ground black pepper.
5. Serve topped with yogurt and sunflower seeds.
6. The soup can be stored in the fridge for up to 5 days, or in the freezer for up to 3 months.
7. Enjoy!

Notes

GF – GLUTEN FREE
MP – MEAL PREP/FREEZER FRIENDLY
V- VEGETARIAN FRIENDLY

Beginning June 1, enjoy our new Rewiring Success gatherings where I will guide you through how to absolutely “nail” a circuit. What is the goal? Obliterating that wire that has been activating biochemical mayhem, making us repeat patterns that block our joy.

A True Solution: Rewiring

Of particular interest is weight loss because so many people are using weight loss drugs to stop that biochemical mayhem that causes metabolic disease, obesity, and binge eating. Wouldn’t it be great if an injection could solve that problem? But it cannot. Drugs can mask the symptoms of overeating and support weight loss, but no one chemical is the cause of obesity.

The cause is stress, both directly and indirectly. Stress makes all eight of the major chemicals that cause obesity to promote weight gain. That’s the physiological cause. The other is that stress activates our circuits that cause cognitive malfunction, emotional extremes, and other habits that amplify our stress.

This makes the solution to obesity very simple: Rewire stress.

Weight Loss Wednesdays

Starting June 1, I’ll be hosting Weight Loss Wednesday special sessions just for making “masters of rewiring” out of all members of EBT who are passionate about losing weight without drugs and keeping it off without drugs. For those who need drugs, by all means, take them, but our goal is to rewire our stress circuitry thoroughly so that each member has freedom from eating and weight issues, and does not need the drugs!

Start joining in on Wednesdays with me for these special Rewiring Success sessions, and the rest of the week, Certified EBT Providers will be LIVE and in sessions, giving you more support.

In addition to being quick and easy, stir-frying is also healthy. It results in tender-crisp vegetables that retain more nutrients than if they were boiled. And since stir-frying requires only a small amount of oil, the fat content is low. Here is a gorgeous recipe which you could batch cook to have for two nights OR for lunch the next day..

Ingredients

• 1½ lbs. (680g) boneless, skinless chicken thighs, fat trimmed & cut into 1-inch (2.5cm) pieces
• 1 tbsp. white pepper
• 1 tsp. coconut oil
• 1 green bell pepper, chopped
• 1 onion, chopped
• 1 tbsp. cornstarch
• 2 oz. (60g) unsalted roasted cashew nuts
• 14 oz. (400g) cooked white rice
• 2 green onion, sliced
• 1 red chili, sliced (optional)
• For the sauce:
• 4 tbsp. water
• 4 tbsp. tamari sauce
• 2 tbsp. oyster sauce
• 3 tbsp. coconut sugar
• 1 tbsp. rice vinegar
• 2 garlic cloves

Instructions

1. Place the sauce ingredients into a jar or bowl, stir to combine and set aside.
2. Place the chicken into a large bowl, season with 2-3 tablespoons of the sauce and the white pepper. Mix to combine, cover the bowl and set aside to marinate for 20 minutes.
3. Add the cornstarch to the remaining sauce, mix well, and set aside.
4. When ready to cook, add the coconut oil to a large skillet and place over medium-high heat. Add the bell pepper and onion to the skillet and cook for 2-3 minutes. Next add the chicken and cook for 7-8 minutes. Now reduce the heat to medium, and add the remaining sauce, stir continuously to warm the sauce.
5. Remove the skillet from the heat and mix through the cashews. Serve immediately with the cooked rice, garnished with green onions and the optional red chili.
6. Enjoy

Notes

GF – GLUTEN FREE
MP – MEAL PREP/FREEZER FRIENDLY
HP- HIGH IN PROTEIN
NUTS – CONTAINS NUTS
DF – DAIRY FREE

Every time I see yet another drug commercial showing people frolicking at the park, swooning with love, or saturated with joy, with the voice-over robot reciting the medical risks, horrendous side effects, and suicide statistics, I feel sick.

What are we doing to ourselves? If we really need drugs, they can be lifesavers, but the “pill for every ill” culture is destroying our health. Never have Americans been sicker or paid more to get that way.

The foundation of health is stress resilience, that is, the capacity to bounce back quickly, not just in our minds, but in terms of our entire physiology, and to spot any latent brain wire that is triggering unhealthy responses and erase it.

That is what EBT and only EBT does in a simple, complete skillset.

The rewiring procedures of EBT are now so simple and effective that we want everyone to have them. The latest advance was announced last week at the EBT 2025 Annual Meeting, which is the Bliss Factor. It’s a way of using extreme positive emotions to rewire quickly.

With now 40 years of development and our website delivering healthcare and professional live support daily at extremely affordable prices, we want everyone to start rewiring and stop needing the drugs. The protocol is to rev up the rewiring practice and “let go” of drugs only when EBT has been so successful that the body is producing these chemicals and the drugs are no longer needed.

So many external solutions are no longer socially acceptable to broad swaths of our society. When was the last time you saw someone light up a cigarette? In the younger generation, more people say, “Why drink and put a neurotoxin into your body?” When is layering volumes of pharmaceuticals and breaking the bank with over-the-counter drugs, often with false promises, going to be socially acceptable?

It’s time to Stop Drugging and Start Rewiring. One circuit rewired can be absolutely life-changing, and to think . . . it’s just a skill. The natural pharmacy within dispenses more healing chemicals with each circuit we rewire.

Share that with others, please. Stop Drugging. Start Rewiring!

In addition to being quick and easy, stir-frying is also healthy. It results in tender-crisp vegetables that retain more nutrients than if they were boiled. And since stir-frying requires only a small amount of oil, the fat content is low. Here is a gorgeous recipe which you could batch cook to have for two nights OR for lunch the next day..

Ingredients

• 4 salmon fillets (5 oz./150g each)
• 5 oz. (150g) green beans,
• frozen
• 1 cup (150g) sweetcorn
• 3.5 oz. (100g) brown rice
• 2 tbsp. sesame seeds
• 1 tbsp. sesame oil
• 8 tbsp. soy sauce
• 3 tbsp. maple syrup
• 1 tbsp. lime juice
• 4 tbsp. grated ginger
• 2 garlic cloves, grated

Instructions

1. Make the marinade by mixing all the sauce ingredients together. Season with salt and pepper.
2. Cut the skin off the salmon then rinse, dry and marinate in the prepared sauce for 1 hour.
3. In the meantime, cook the rice according to the instructions on the packaging. Add the green beans to the cooking rice 4 minutes before it is cooked, then drain. Next, add the sweetcorn and mix well.
4. Preheat the oven to 450°F (230°C). Place the salmon into an oven safe dish, leaving the marinade aside. Bake for 8-10 minutes. 3 minutes before the end of baking, sprinkle with sesame seeds.
5. Transfer the marinade into a small saucepan and heat until it thickens. Mix in the sesame oil, take off the heat and set aside.
6. To serve, divide the rice and salmon between plates, then drizzle with the teriyaki sauce.

Notes

GF – GLUTEN FREE
MP – MEAL PREP/FREEZER FRIENDLY
HP- HIGH IN PROTEIN
NUTS – CONTAINS NUTS
DF – DAIRY FREE

Most people know that lack of sleep can affect your mood, but did you know it also affects how much energy you have? And that there are easy ways to improve lack of sleep? The National Sleep Foundation found that those who slept less than six hours a night had an average level of fatigue. When we don’t get enough sleep, our body’s natural defense system doesn’t work as well, and we produce more cortisol, which causes us to feel tired.

Have you ever wondered how lack of sleep affects your body when you don’t get enough rest? It has an overall negative effect on the human body. This is because many functions occur while we sleep that help maintain health and regulate bodily processes. So what are the effects of not getting enough sleep? And how can we improve lack of sleep? We’ll discuss it here!

The Effect of Sleep on the Body

While you sleep, your body releases hormones that keep your heart and blood vessels working properly. Lack of sleep has been associated with blood pressure complications, heart function, and decreased energy levels. This can be a problem if you lead a busy, physically demanding lifestyle and don’t take steps to improve your sleep.

Helpful Tips to Improve Sleep

Turn your bedroom into a sleeping sanctuary. Make your room as dark and cool as possible. The darker the room, the better when it comes to sleep. Studies show that a slightly lower temperature can help with overall restfulness! To turn your bedroom into the ideal sleep sanctuary, limit outside noise using earplugs or a “white noise” device. Use heavy curtains or an eye mask to block light. Keep the room temperature comfortably cool (between 60 and 70°F.  You may also want to consider getting more comfortable pillows.

Begin the day with a healthy, consistent breakfast. Eating a healthy breakfast can help sync up your biological clock by telling your body when to expect food, which will help it know when it’s time to be awake. Additionally, cutting down on caffeine is another excellent way to improve sleep quality! Caffeine can stay in your system for up to 12 hours, so if you have a cup of coffee late in the afternoon, it might affect you the following day.

Eat light at night. Avoid carbs when it comes to your evening meal, as they can leave you feeling bloated and lethargic later on in the day. Instead of having a heavy dinner, try eating some fruit or vegetables before bedtime instead of giving yourself something for your body to work off overnight while you sleep! 

Stick to a regular exercise routine. People who engage in regular exercise sleep better at night and feel less sluggish during the day. Exercising daily also improves symptoms of restlessness and increases the amount of time spent in deep sleep. Exercise is a great way to improve your health overall, but it’s not just good for you physically; it can be beneficial on a mental level, too, as people who work out often find they are happier and more energized.

Incorporate sleep supplements into your pre-bedtime routine. Melatonin-infused supplements are now available everywhere and are helpful for those who have trouble sleeping naturally. Sleep aid supplements can also be beneficial if someone has occasional sleeplessness issues due to stress or anxiety. 

Try something new. Sustained stress, constant worrying, and anger from the day can make it very difficult to fall asleep. Taking steps to manage your overall stress levels can have a significant impact on your sleep. Try yoga and meditation to calm the mind before bedtime.

Practice breathing exercises. For example, breathing from your belly rather than your chest can induce a relaxation response and lower your heart rate, blood pressure, overall stress levels and help you fall asleep. Check out this guided deep breathing exercise. A relaxed mind is a sleepy mind. If you find it impossible to fall asleep, try a relaxation technique, such as progressive muscle relaxation or meditation, which can be performed even in bed. Even though it’s not a substitute for sleep, deep relaxation can help your body reach deep, restful sleep.

Struggling to fall asleep will only lead to frustration. If you can’t manage to fall asleep after 20 minutes, get out of bed and do something relaxing, like reading or listening to some music, until you start to feel really tired. Sleeping problems can be complicated, and what works for one person may not always work for you. That said, consider trying different approaches to see what works best for you. Remember that it can take some time to see results from new methods, so be patient with your changes as they may take time to kick in.

Takeaway

Some of the tips discussed above will be easier to incorporate into your daily and nightly routine than others. However, if you follow through with them, your sleep will improve in a matter of weeks. Remember, not all sleep complications are easily treated and could indicate a more severe sleep disorder such as apnea, restless legs syndrome, or narcolepsy. If your sleep quality doesn’t improve through good sleep hygiene and lifestyle changes, you may want to consult your physician or a sleep specialist to further assess your situation.

There’s nothing like a good hearty healthy Irish Chicken Stew bubbling away in the oven to make your mouth water. I highly recommend that you invest in a lovely casserole dish to make a stew. My one is the Denby casserole dish. They are a small bit of an investment almost €100 but so worth it as you will have them for years. They are versatile, strong and easy to use, Denby cast iron cookware is crafted from the finest cast molten iron and enamelled both inside and out, for a stunning, scratch resistant finish and classic look

Ingredients

• 4 Chicken Legs on the bone
• 4 Chicken thighs (deboned)
• 3 Large organic carrots
• 2 Large parsnips
• 2 Organic Celery Stalks
• 4 cloves of Purple Garlic (or use as much as like) garlic is required taste
• 3 Large Sweet Potatoes
• Bunch of Fresh Coriander
• Herbs: Herbes De Provence
• Maldron Salt & Ground Black Pepper to taste
• Filippo Berio Classico Olivie Oil
• Knorr Chicken Stock Pots (slowly simmered with garlic & parsley
• Kerrygold Real Irish Butter
• Half large organic White Onion

Instructions

1. First of all prep is key – so prepare all your food before starting the recipe.
2. I like to chop my vegetables nice and chunky especially for this stew.
3. Once your vegetables are chopped up nicely – season with the Schwart Herbs de Provence and salt and pepper, leave to one side and do the exact same with your chicken thighs and legs – season the same way. I always wash my chicken in water and pat dry before seasoning. At this stage dissolve one stock pot in 500ml of boiling water and set to one side.
4. Next place your casserole dish on your hob on a medium to high heat and drizzle in some olive oil- once that heats up put in a thumb size knob of kerrygold butter. Then place your chicken skin side down – what you are trying to achieve it brown the skin nicely. Once the chicken is browned nicely remove it from the casserole dish and place to one side.
5. Now drizzle another little bit go olive oil and place in your white chopped up onion and garlic and let that sautée down slightly, the smell will be amazing.
6. Then gentle toss in half of your vegetables and pour your dissolved stock pot over it. Now place one layer of your browned chicken on top and toss the remaining vegetables on that and then place the rest of your chicken on top. Add another 500ml of hot stock pot on top and mix all the ingredients around nice and gentle. Ensure that the stock is up to the same level as the vegetables and chicken in the casserole dish, otherwise they won’t cook right (see photograph)
7. Finally seasons it with sprinkle of salt and pepper and place the casserole dish on and place into a pre-heated oven on 180 for 2 hours.
8. You will be left with a hearty warm Irish stew with the chicken melting off the bone.
9. Enjoy

Notes

TIP – save yourself time peeling the vegetables and sweet potatoes and only peel off the bad parts as most of the nutrients of the vegetables are present in the skins…

The economics of rewiring first occurred to me when a physician friend shared that he went off weight loss drugs for two reasons.

He said, “I took them for five months and lost 31 pounds, but I felt lousy on them and at $1200 a month, I couldn’t afford them.”

Rewiring is gaining more recognition because no drug can accomplish what a focused, intensive use of EBT can. Just start using the Cycle Tool (the central rewiring technique) and complain about what you are doing that you want to stop doing.

You can direct your own brain changes

By focusing your attention on what you want to stop doing, the circuit that is causing you to do it is activated. Even an fMRI can’t do that for us, but EBT can. The unconscious mind then presents us with the precise errant message encoded in that wire. That’s essential, and why we cannot “think” our way to rewiring. We need the accurate message of the unconscious circuit in order to confront that wire with the opposite message in order to rewire it.

So, you erase it and replace it with an effective wire. Biochemically, that means two benefits: off with the harmful chemicals and on with the healing ones.

The brain wants us to choose rewiring as foundational to our healthcare. The tools of EBT not only help us rewire a specific concern—say, cravings for ice cream—but once we are motivated to learn EBT, whether it is to save money, time, or suffering, we can use the same techniques to rewire the circuits of any sort that bother us. Maybe it’s a work wire, a relationship circuit, or some trauma to clear. The brain is on our side, as the survival of the species depends on the brain’s capacity to rewire faulty circuits, shut off the harmful chemicals, and activate the healing ones.

Natural chemicals dispensed free of charge

When we erase a circuit and not only stop the stress-chemical and inflammation cascade but also activate resilience circuits that make us healthy, we dispense natural chemicals continually, and they are FREE.

How much can you save by making it a personal policy to rewire first, and only if you still need pharmaceuticals, use them? In 2024, Americans spent $100 billion on prescription drugs, with weight loss drugs boosting that spending.

This is separate from the benefits of knowing you are safe, as having rewired, the relief is not dependent upon an injection. With weight loss, if a few pounds appear around the waist, you do not go back to injections, but instead, reach for your EBT app and give that wire a little bit more thorough erasure.

This is the way of the future—that we take charge of our own brains. But for you, the future is now. You can start using positive neurophysiological rewiring as another way to save.

Goodness gracious great balls….what a simple little recipe that packs a great protein punch to help get us all through that afternoon slump. Serve it up with a nice frothy latte and it’s pure bliss. Raw Beetroot is a nutrient-dense superfood packed with an abundance of vitamins and minerals. This sweet, earthy vegetable comes in a variety of colours — red, purple, yellow, and gold — each offering a kick of nutrients. Beets are a rich source of antioxidants, which can reduce inflammation, help lower your risk of heart disease and cancer, and even protect your cells from damage. Not only are beets good for you, but they’re also tasty and easy to add to your diet. You can roast, steam, juice, and blend them and make delicious protein balls like this as a healthy snack. Both recipe methods are set out below if you are using an ordinary food processor Or if you are lucky enough to be using the world’s most powerful kitchen appliance the Thermomix T6. I am thrilled to share that I have formed a partnership with Thermomix Ireland and am now an official Thermomix Consultant, further expanding my expertise as a highly acclaimed nutritionist.

Ingredients

• 210 g raw beetroots, peeled (cut into small cube-like pieces)
• 12 Medjool dates (remove the Pitts)
• 130g desiccated coconut, plus a bit extra for coating
• 80g almonds
• 3 tbsp cacao powder
• ½ tsp vanilla extract

Instructions

1. Place all the above ingredients into your food processor and blitz until all ingredients are combined
2. Place extra desiccated coconut onto a plate and set aside.
3. Once all ingredients are blitzed – Roll a meatball size of ingredients into a ball and roll and coat onto the plate in the desiccated coconut ensuring that the entire protein ball is fully coated in desiccated coconut. Repeat 12 times or until all the mixer is used one.
4. Then sprinkle a dash of Maldron salt on top and set in the fridge for one hour minimum but best over night. Store in airtight container for up to a week or freeze.
5. THERMOMIX METHOD: (which is the official Thermomix online recipe platform)
6. Coconut & Beetroot Balls – full recipe and method over on their online recipe platform for Thermomix.

Notes

If you have dreamt about having the Thermomix (the Rolls-Royce of kitchen applicants) perched proudly on your kitchen countertops get in touch with me to place your order for the Elite deal. You can reach out by emailing me or sending me a text or whats app to 083 8819377 or outside Ireland +353 83 8819377

When a colleague of mine at the university announced to our EBT group, “I broke my Food Circuit,” I gasped.

At the time, I was steeped in the neuroscience of EBT and thinking about reconsolidating allostatic wires into homeostatic circuits.

However, the image of breaking free of any habit circuit or a cluster of wires that are left over from a traumatic experience or unresolved conflict stayed with me.

Sharing our Breaking-Free Moments

In our world, people share their angst at the world situation or their awe at the beauty of the blue sky on a particularly sunny day. Still, there is little attention paid in our society to the AMAZING feeling of BREAKING FREE from a wire that has been killing us through a thousand cuts, with chronic stress, or vaporizing a wire that triggered us into that harsh judgment, relationship quarrel gone south, or feeling out of control with alcohol, drugs, spending . . . the usual.

What if we glorified and shared our rapture about the experience of using our thinking brain and a very precise emotional process to obliterate wires that were blocking our joy and bringing us indigestion, headaches, anxiety, or unwanted appetites?

In the spirit of creating a new norm of sharing our Breaking-Free Moments, here is my latest:

A couple of weeks ago, a family situation that had been simmering for years erupted. The hurt of it all went right into my emotional brain, and I knew I was at risk of being an “emotional goner” for days, if not weeks, if I didn’t EBT it. Out of respect for myself, not wanting to ruminate about it, toss and turn at night, and be rather grumpy or sullen with my husband, Walt, I did some pretty vigorous EBT.

Digging deeper with the new Bliss Factor

When I didn’t “pop” to Brain State 1 within a reasonable time, I knew that whatever this situational stress was, it had wormed its way into activating a wire that would be a major step forward in my emotional and spiritual life if I could nail it. So I kept on cycling, this time using the new Bliss Factor, which takes the new expectation (transform statement) to a new level of rapture. That’s important because the absolute value of the difference between the negative emotions from the old expectation and the positive ones from the new one shakes up the brain and demolishes the old circuit.

Using the new Bliss Factor made the difference. Granted, I used it at night, right before drifting off to sleep, the BEST time for rewiring (reconsolidation happens when we sleep), but when I awoke the next morning, I had the most bizarre sensation. I say sensation, because sensations are more primitive than emotions and arise more fully when the rewiring is quite deep.

The wire was gone—what just happened?

The first thing that came to my mind upon awakening was that I would start thinking about “the situation,” yet I had no interest in thinking about it. As someone who enjoys ruminating, that was strange. Next, I started trying to generate thoughts about the situation. None appeared. It was as if this whole ball of trauma wires had vanished. There was this “hole of healing” in my brain. That pocket of emotional pus was gone.

At first, I was not happy about it. Figuring out problems and making myself a little miserable has its own rewards, but then I was in rapture. I had broken FREE of all that pathology. I had no judgments. I just felt love for the folks involved, for myself, for the spiritual, for life.

THAT is my Breaking-Free Moment . . . the sensations, the emotions and . . . what is still with me, which is AWE!!!

At our EBT annual meeting last week, researchers, clinicians, and newly-certified EBT Providers and Ambassadors came together. Many of the 15 speakers shared their stories about how EBT has changed their lives.

One leader said, “EBT saved my marriage, saved my life, and stopped my pain. Ever since I rewired my Body Circuit, my pain has stopped.”

Just the week before, one of the physicians I met with to inquire about EBT certification brought up pain, saying she would use it with her patients for pain management. As well, Dr. Michele Welling, EBT medical director, is a pain specialist as applied to addiction.

It would make sense that EBT would impact pain because of multiple factors, but two come to mind. One is that the unconscious mind, specifically the stress circuitry, either amplifies or quiets the experience of pain. The brain’s pain-pleasure pathway goes through cycles that follow intense pleasure with intense pain, so there is no way out. If we have one, we’re apt to have the other.

However, our response to that pain is voluntary. Consider that “secondary stress” or our stress about being stressed. EBT can interfere with that process in just a few minutes, because it uses emotions to switch off that secondary stress wire rapidly. Cognitive methods take 30 or more minutes to do that, and by that time, often we are in our own world of stress overload, and it is hard to get out. EBT is an expert at that, so using the tools rapidly for optimal resilience does the trick.

Use the EBT app solo, but for strong Survival Circuits, use it in coaching with an EBT Provider or in an EBT Group. That added support enables the brain to go deeper for rewiring success with fear memories and trauma circuits.

Another avenue, and what most likely cured this speaker of her pain, was rewiring a Survival Circuit. These wires are unhealthy unions between a fight-or-flight circuit and another, usually innocuous wire that happens to co-activate with it. They lock together, giving the puny wire a bump up, so it becomes our go-to in even mildly stressful situations, and when activated, it has an extreme biochemical drive behind it.

Examples of Survival Circuits that trigger pain could range from being “addicted” or “triggered” to the pain itself, as pain activates endorphins and can be “positive” in its own way. The circuit could also have seemingly obscure wires that fuel the pain from the attention received for the suffering to the moods that precede it, coincide with it, or follow it.

As these wires can drive or attach us to so many sensations, thoughts, emotions, behaviors, or states, psychotherapy is very complicated. However, the EBT Cycle Tool unlocks the unconscious mind and allows the brain to do what it does best, which is to help us heal. By using that tool, the speaker found the precise wire that was driving that pain and rewired it.

A good rule of thumb in EBT is to start addressing the stress with a Quick and Easy (Spiral Up #2) tool to experience immediate results. If the circuit returns, move on to the deeper rewiring. Use Spiral Up #3 Deep Work, and erase the circuit!

This dish is guaranteed to please your entire family and keep you satisfied for hours. Frittata’s are full of healthy nutrients and are a great source of protein. Frittatas are an easy dish to add lots of colourful vegetables to (that even kids and fussy eaters will love). I added some Shines Wild Irish Tuna in mine for an added protein punch that also contains omega 3 which is good for our brain health and skin.

Ingredients

• Coriander chilli sauce
• 1 garlic clove
• 1 fresh green chillies, deseeded if preferred
• 2 sprigs fresh coriander, leaves and stems
• 50 g extra virgin olive oil
• 20 g lemon juice (approx. ½ lemon)
• 1 tsp ground cumin, to taste
• 1 pinch ground sea salt
• Ingredients for the Frittata
• 1 Jar Shines Wild Irish Tuna
• 100 g red onion, cut into halves
• Tablespoon of fresh ginger, peeled
• 1 tbsp extra virgin olive oil
• 100g Courgette, cut into pieces (3-4 cm)
• 250 g sweet potato, cut into pieces (3-4 cm)
• 6 organic or free range eggs
• 1 tsp ground sea salt
• 50g Supervalu feta cheese

Instructions

1. What to do:
2. To make the Coriander chilli sauce
3. Place garlic, chilli and coriander into your food processor and chop up until it’s all combined nice and fine.
4. Then add all remaining sauce ingredients and pulse again for about 4-5 seconds until everything is combined. Transfer into a bowl and set to one side.
5. To make the Frittata
6. Preheat oven to 180°C. Line a square pyrex dish with baking paper and set aside.
7. Place onion and ginger into your food processor and chop until both ingredients are finely chopped. Remove and sauté on a hot pan for 3-4 minutes until lightly brown. Be careful not to burn them – once sautéed remove from pan and set to one side.
8. Add courgette and sweet potato into food processor and chop both ingredients up. Then transfer all the chopped up ingredients above into your square pyrex dish and spread out the ingredients evenly.
9. Then beat 6 organic eggs lightly and season with salt and pepper and pour this mixture over your ingredients in your pyrex dish. Then crumble some Shines Irish Tuna on top of the entire dish for a great protein punch and Drizzle with 4 tbsp of the Coriander chilli sauce you made and set aside .
10. Finally finish off by crushing some feta cheese on top and grating some Dubliner Vintage Cheese over the entire dish.
11. Bake for 35-40 minutes (180°C) or until golden on top. Allow frittata to cool a little before cutting into squares to serve. You could serve this with a nice crunchy salad of your choice or with roasted veg of your choice to make it even more filling and nutritious.

Notes

Full Thermomix ingredients and recipe over on their website.

If you have dreamt about having the Thermomix (the Rolls-Royce of kitchen applicants) perched proudly on your kitchen countertops get in touch with me to place your order for the Elite deal. You can reach out by emailing me or sending me a text or whats app to 083 8819377 or outside Ireland +353 83 8819377

When I used to have wires that made me overeat, I didn’t understand why I could be so sensible about food at times, yet at other times, be completely out of control. I even felt guilty because I “knew” what I should eat, but couldn’t eat that way.

Neuroscience has an answer: circuit speed.

All behavior is the tail end of a neural circuit, which is a series of activations of neurons. For example, the woman eating the chocolate bar in the image above is doing so because a stimulus entered her brain and activated a neural pathway that then biochemically drove her to eat it.

The circuit causes self-sabotage

The universal, most effective way to change a behavior is to erase the circuit that is triggering it. That is not hard to do for circuits that are encoded when in low stress. You identify a response, like exercise, and say, “Okay, I’ll track my steps,” and you do that. However, if the behavior was encoded during a time of stress overload, the behavior is not just the tail end of a homeostatic (think “tame” and “self-balancing”) wire, but an allostatic (think “careening-out-of-control” and “reflexive”) wire.

When a habit is difficult to change, it is typically due to the self-sabotaging nature of the allostatic circuitry on three counts: 1) once activated, the stress chemical cascade causes the prefrontal cortex (“thinking brain”) functioning to be compromised; 2) the circuit activates toxic emotions (e.g., numbness, hostility, depression, or panic) which are difficult to process, and 3) the fight-or-flight wires are extremely simple, which makes them fire reflexively.

The drive is a “knee-jerk” response

The first two causes of self-sabotage are addressed by learning the EBT 5 Point System, as the skills rapidly put the thinking brain back online and functioning well, transforming toxic, allostatic emotions into flowing, homeostatic feelings.

However, the third cause is related to the nature of the circuit itself, which is emotionally reflexive. Much the way if you happen to put your finger into a flame, instantly you will pull it away, when these circuits fire, we repeat the maladaptive behavior as if our life depended upon an automatic response that required no thinking brain processing.

The wire activates the spinal cord as the memory is associated with perceived consequences that are life-threatening. For example, the encoded wire of my Food Circuit told me I “had to have it” and was “going to get it” no matter what. It launched an emotional reflex to overeat. Add that element to the biochemical effect of the wire, which is to dysregulate toward weight gain, the eight major chemicals that drive overeating (cortisol, dopamine, insulin, serotonin, leptin, PYY, ghrelin, and GLP-1), and it’s a wonder that anyone in modern society eating food, especially highly processed food, is at a normal weight.

The diet industry ignored neurophysiology

The nutrition literature indicates that regardless of the diet used, most weight lost is regained by the one-year follow-up. Prescribing diets is not supported by scientific evidence, but the practice remains widely accepted.

The assumption is that we are running a very tame, homeostatic wire when we eat, and patients are told to be mindfully aware, which nobody can accomplish when one of those lightning-fast wires is controlling us. They say to write down what we eat. However, when these wires are activated, the behavior rapidly follows, and the spinal cord is in charge. Nobody can record their food intake when control is relegated to the most primitive part of the central nervous system.

By ignoring neurophysiology, the diet industry set itself up for failure and vulnerability to pharmacologic interventions (weight loss drugs). These wires can be erased, and the skill set needed to do that is the focus of EBT. Obesity is not a product of poor willpower or psychological problems, but rather a result of treatment not addressing the root cause: very primitive wiring.

Instead of relying on drugs or diets, rewire the circuit

This science is encouraging to people who have blamed themselves for their struggles with food. Keep in mind: the problem is not you, it’s a wire! Then, learn the tools of EBT and get into an EBT Support Group so you have everything you need to keep that reflexive wire from sabotaging your weight loss.

Rather than relying excessively on weight loss drugs, which do not rewire these circuits, or trying to “white-knuckle” dieting, rewire your brain for weight loss that is natural and lasting.

In recent years, Ozempic (semaglutide) has become a buzzword in the world of weight loss. Originally developed for managing type 2 diabetes, this injectable medication has gained popularity as a weight loss aid, with many claiming it offers rapid results. But while Ozempic can be effective in reducing appetite and helping individuals shed unwanted pounds, it’s crucial to understand that it is not a magic bullet. Without proper education and lifestyle changes, many users find themselves regaining weight once they stop the injections.

How Does Ozempic Work?

Ozempic works by mimicking a hormone called GLP-1, which regulates blood sugar and appetite. It essentially “turns off the hunger noise,” making it easier for people to reduce calorie intake. This can be a game-changer for those struggling with overeating or emotional eating. However, once the medication is stopped, the hunger signals often return, and so does the desire to eat more—sometimes leading to weight regain.

This cyclical pattern highlights a fundamental truth: Ozempic is a tool, not a solution. It addresses symptoms—namely, excessive hunger—rather than the root causes of weight gain, which often relate to diet, lifestyle, and hormonal balance.

The Importance of Proper Nutrition

When using Ozempic or any weight loss injection, understanding what to eat becomes vital. The medication can suppress hunger, but neglecting to feed your body the right nutrients can lead to deficiencies, hormonal imbalances, and even poor health. A balanced diet rich in vital nutrients supports the body’s ability to regulate hormones, maintain energy levels, and promote overall well-being.

Eating the right foods—whole, unprocessed, nutrient-dense options—ensures that your body receives the vitamins, minerals, and antioxidants necessary for optimal function. This not only helps sustain weight loss but also reduces the risk of side effects and long-term health issues.

Why Education Matters

Ozempic is not a silver bullet. Its effectiveness depends heavily on the individual’s understanding of nutrition, lifestyle, and long-term habits. Without this knowledge, many people experience the frustrating cycle of weight loss followed by regain.

This is where professional guidance from a naturopathic nutritionist can make all the difference. A qualified nutritionist will help you understand which foods support hormonal balance, improve metabolic function, and sustain weight loss after stopping medication. They can tailor a personalized nutrition plan that aligns with your goals, lifestyle, and health needs—something that no medication alone can deliver.

The Risks of Self-Medication and Black Market Use

Alarmingly, some individuals are turning to the black market to access Ozempic and other weight loss injections. This practice is extremely dangerous. Unregulated drugs can be contaminated, incorrectly dosed, or counterfeit, risking severe health consequences. Moreover, without proper medical supervision, users are unaware of potential side effects or long-term risks—risks that are still being studied, much like the early days of the COVID-19 vaccines.

In fact, recent studies are beginning to link long-term use of some weight loss drugs to increased risks of certain cancers and heart conditions. The long-term safety profile of Ozempic is still being established, and it’s essential to approach these medications with caution and professional guidance.

Side Effects and Long-Term Concerns

While many people tolerate Ozempic well, side effects can include nausea, diarrhea, and in some cases, more serious issues such as pancreatitis or thyroid tumors. Unlike a healthy, balanced diet, which has no adverse effects when properly managed, medications can carry risks that may not become apparent until years later.

History shows us that rapid, unregulated use of drugs—whether for weight loss or other purposes—often leads to unforeseen health consequences. The same caution applies to Ozempic, especially since scientists are still uncovering its full long-term safety profile.

Why Lifestyle and Nutrition Are the Best Long-Term Solutions

The truth is, sustainable weight loss and health are best achieved through education, balanced nutrition, and lifestyle changes. Working with a qualified nutritionist or naturopathic doctor ensures that you’re not just losing weight but doing so in a way that supports your long-term health.

At https://www.elitelivingnutrition.com, I specialise in guiding clients through personalised nutrition plans that address hormonal health, metabolic function, and overall wellness. My approach emphasises education—empowering you to make better choices and understand your body’s unique needs.

Laura is a multi-award-winning Naturopathic Nutritionist with qualifications from the College of Naturopathic Medicine Dublin and the Irish Institute of Health & Nutrition.  dedicated to empowering her clients with the knowledge and tools to achieve optimal health naturally. Her personalised approach focuses on education and balanced nutrition.  She provides full support, motivation, accountability, daily check-ins, weekly weigh-ins and adjustments where necessary.  Laura  also provide maintenance advice and a nutrition plan with ongoing support and education.

Many clients come to me after using Ozempic or other injections, only to realise that without addressing underlying habits, they’re back to square one. That’s why I strongly advocate for informed, holistic approaches to health—approaches that nourish the body without risky side effects.

My final thoughts on weight loss injections:

Ozempic can be a helpful tool for some, but it is far from a cure-all. Its success depends on proper education, professional guidance, and a commitment to healthy eating habits. Relying solely on medication without understanding the importance of nutrition and lifestyle is a recipe for disappointment and potential health risks.

If you’re considering weight loss injections, I urge you to seek the advice of a qualified nutritionist or naturopath. Together, we can develop a plan that not only helps you shed pounds but also builds a foundation for lifelong health—without the dangers of black market drugs or unproven long-term effects.

Remember, knowledge is power. Make informed choices and prioritize your health today for a healthier tomorrow.

Get in touch for your free consultation;

Email: info@elitelivingnutrition.com

Call, WhatsApp or Text: 083 8819377

Outside Ireland: +353 83 8819377

Website:  https://www.elitelivingnutrition.com/

Facebook: https://www.facebook.com/Elitelivingnutrition/

Instagram: https://www.instagram.com/Elitelivingnutrition/

Matcha is a traditional Japanese beverage notably used in the Japanese tea ceremony. This ritual involves preparing and serving matcha, paired with Japanese sweets to balance out its bitterness. Nowadays, matcha is found throughout the world and is popular in ice cream, lattes, chocolate, and baked goods. Here’s what you need to know about matcha:

Matcha is made from the Camellia Sinensis plant, the same as green tea.

What is the difference between matcha and green tea? Glad you asked! A cup of green tea consists of a tea bag that contains green tea leaves and hot water. Matcha is 100% green tea leaves that have been ground into a fine powder.

To keep the plant’s vibrant green color, the plant is shaded from the sun once it begins to bud. By slowing down photosynthesis, chlorophyll levels increase, giving it its vivid green hue. It also makes the tea sweeter and fuller in taste.

Great Source of Antioxidants

Matcha is packed with antioxidants. Antioxidants protect your body from cell damage caused by environmental factors and foods. 

There are many factors that can cause these conditions, including excess exercise, smoking, pollution, eating processed food, artificial sweeteners, and some dyes or additives. 

A comparison of matcha to other superfoods shows that it has the highest antioxidant content.

Energy Boost

With 72 mg of caffeine per teaspoon, matcha is an excellent alternative to coffee. 

Matcha is also packed full of flavonoids and L-theanine which can be helpful for those who struggle with high levels of stress and anxiety. You can also drink matcha while you’re at the gym to help you stay focused and alert between reps.

Tenzo Matcha is one of the best matchas available. With Tenzo, you’ll experience long-lasting energy without the crash, a healthy immune system, and zen-like focus and clarity.

Switching from coffee to matcha has changed my life. No more anxiety, dehydration, crash and stomach problems. Now I have calm clarity and energy that lasts all day.

You may be wondering, how does this brand compare to other brands of matcha?

Tenzo believes in a world of sustainable and healthy energy from farm to cup. Replacing coffee and energy drinks with green clean caffeine. The brand is on a mission to share the healthiest drinks on the planet with the healthy lifestylers and self-optimizers of the world.

Skincare

When it comes to skincare, matcha works wonders. 

Matcha contains chlorophyll, the active compound that protects the skin from sun damage as well as wrinkles when applied to the skin. Suitable for all skin types, it can fade discoloration, calm irritation, and leave your skin looking brighter.

Moreover, matcha is a powerhouse of Catechins, Vitamin A, C, K and B-Complex.

Vitamin A is perfect for treating acne and fine lines. Vitamin C promotes the growth of new collagen in the skin. Collagen boosts elasticity and skin suppleness. Vitamin K helps promote cellular metabolism and has anti-inflammatory properties. 

Matcha is like green gold for the skin. Making your own matcha face mask is as easy as mixing 2 teaspoons of matcha with 2 teaspoons of coconut oil. Apply the mixture to your skin and let it sit for at least 15-20 minutes.

How To Use Matcha

Making matcha in the morning is very simple. Combine the green tea powder and hot water with a whisk or shake, and you’re done. You don’t need to use fancy tools like an electric hand mixer or old-fashioned tools like a bamboo whisk. Here are some tasty matcha recipes:

Vanilla Iced Matcha with Oatmilk:

• 8 oz oatmilk
• 1 tsp Tenzo matcha
• 2 pumps of vanilla syrup

Sparkling Blood Orange Matcha Lemonade:

Ice cubes

• Sugar and lemon juice for the rim of the glass.
• Sparkling boold orange lemonade (fill glass halfway)
• Pineapple coconut water (fill glass 1/4 way)
• 1 tsp Tenzo matcha
• Stevia for sweetener (optional)

Iced Mango Matcha Tea:

• 1/2 cup mango puree (blend frozen mango with some hot water)
• 1 cup matcha tea (mix 1 tsp matcha Tenzo matcha powder with 1 cup water)
• Ice Cubes

The Bottom Line

Matcha has so many benefits, it’s hard to keep up with all of them. With Matcha, you can boost your immune system, lose weight, improve brain function, improve your overall heart health, and have a better complexion. How will you use Matcha?

It’s that time of year again. Mornings are starting to get a little chilly, the sun is setting a little earlier, and the leaves are changing color. That’s why we’re excited to announce our latest giveaway, where one lucky winner will receive a special bundle designed to keep you cozy, comfy, and stylish all season long.

Our special winter giveaway includes one Muha brand graphic hoodie, a Muha cropped sweater, and two classic Muha hats, all made with high-quality materials and attention to detail so that you can stay warm and look good no matter what this winter weather throws your way.

Like most of us who have struggled with weight, my initial concern in dealing with my eating was to focus on food.

If only the Food Circuit were the problem, most people would stay in EBT training for long enough to master emotion regulation and rewire one circuit, about two to three months.

Obesity treatment is more complex than that, which is why the EBT Program takes seven to 15 months to complete.

Granted, the circuits are challenging to erase, as described in another blog, but one of the issues is that there is more than one of these challenging wires (“Survival Circuits”). Once one is activated, due to state-specific memory (wires at the same stress level activate each other), one “emotional reflex circuit” leads to another and another.

Although the act of overeating may yield a stronger memory, often many of these wires are implicated in the overall circuit rampage that a formidable binge-eating episode can involve. Frequently, the Food Circuit is not the strongest! What follows is an example of one of these rampages.

Charlotte’s Circuit Rampage

For Charlotte, whose job as a project manager in a tech company was stressful, four criteria contributed to her typical episodes of overeating. It all began with her relationship circuit, which was to give others power and look to them for validation. She was merged with her boss as well as the three people who reported to her. As a result, her Merge Circuit fired multiple times throughout the day.

This kept her in chronic stress, which fostered the activation of several other circuits. One was a Mood Circuit, becoming stuck in an extreme mood. Most of the day, she was on a false high, with surges of dopamine activated by her anticipating getting the approval of others. If she just did everything perfectly and pleased everyone, then she would be safe. This was an illusion as her Mood Circuit itself was causing biochemical dysregulation and actual physiologic danger.

However, another circuit came into play, which was her Body Circuit, the drive to judge her body, another stressor. Self-image and body image are intertwined in brain circuitry, so each verbal assault she waged on herself harmed both. With all the merging, false highs, and body judgment, she had an emotional reflex rampage most days, even if that reality was not registering as her feeling “stressed.”

After a day of circuit lashing . . .

By the time she arrived home after a day of “circuit lashing,” Charlotte was starving and so stressed that her Food Circuit took charge and she ate far more than her body needed, then topped it off with some sweets. Of course, she needed all that food because of the lightning-fast chemical cascade of all four circuits—and a fifth one.

She needed the sweets to activate yet another wire, which was her Mood Circuit of shame. Although it was completely illogical (as many wires are in the emotional brain), her drive was to disparage herself for overeating. That last reward was the strongest because it was familiar. She had been shamed early in life, and although shame did not feel “good,” the brain finds what is familiar even more rewarding than what is objectively pleasant.

Rewiring for freedom and peace of mind

To wire her brain for weight loss, she would need to rewire all five of these circuits. It might take her six months to do that, but once she has rewired them, she has something that is even more important than lasting weight loss. She will have freedom and peace of mind.

These natural herbal products come in many forms, including oils, tinctures, capsules, and topicals. They all provide the same relief, but some people prefer one method over another. Oil is typically the most popular form. It’s easy to take and can be used in various ways. You can add it to your food or drink or take it directly under your tongue. Plant extract capsules are another easy way to enjoy all the benefits of nature. You can swallow them like any other pill. Herbal topicals like creams and lotions are applied directly to the skin. They are a good option for people who want localized relief from pain and inflammation.

Herbal dips and gummies are also popular among holistic users. Gummies are especially popular with people who don’t like the earthy taste of plant extract oil. They are simple and easy to add to any routine. And like the rest of herbal supplements, gummies have many potential benefits, including reducing anxiety and relieving pain. They are also non-psychoactive, meaning they won’t make you high. This makes it a safe option for people looking for the potential healing benefits of nature without the psychoactive effects.

There are many reasons why farmers should be trying plant-based supplements. Farming is a stressful occupation. There’s a lot of pressure to produce crops and care for animals. Natural herbs can help farmers relax and de-stress. They can also help with pain relief, which is important for farmers who work long hours in the fields. And, unlike other popular options on the market, the new wave of plant-based supplements is non-addictive and has no psychoactive effects, so it’s entirely safe for farmers to use.

Elite Yoga is excited to announce its Hatha Yoga classes designed specifically for beginners and seniors.  Yoga sessions are held at Thomastown Community Centre in the lovely, warm, cosy concert hall. This programme blends gentle Hatha yoga with mindful breathwork and relaxation to support physical, mental, and physiological well-being.

Led by Elite Yoga founder Laura Warren, a multi-award-winning nutritionist, naturopathic practitioner, and certified yoga teacher with over 20 years of experience across the beauty, health, nutrition, and yoga industries, these classes are crafted to be accessible, safe, and profoundly beneficial for all ages and abilities.

Booking is essential for all classes. Best Yoga Classes, Thomastown, Co. Kilkenny http://www.eliteyoga.ie or WhatsApp: 083 8819377, Text or Call OR Email: info@eliteyoga.ie

Christmas Gift Vouchers also available to give your loved one the gift of good health this New Year.

Why this yoga programme is for you

You’re never too late to start practising yoga. These classes are specifically tailored for beginners and seniors seeking gentle, sustainable practice to improve daily comfort and vitality.

Benefits span mind and body: reduced stress, improved sleep, enhanced flexibility and balance, stronger joints and core, and better breathing. The classes emphasise safety and accessibility. Postures can be modified or performed seated using props as needed.

What to expect
A welcoming, supportive environment with modifications for varying abilities. A blend of slow, mindful asanas, pranayama (breathing techniques), and relaxation to restore balance and calm. Guidance on alignment, breath, and listening to your body to practice safely and effectively.

Class details
Full Schedule here: Full Class Schedule
Location: Thomastown Community Centre
Suitable for: Beginners and seniors
Booking: Essential — spaces are limited
How to book: Visit www.eliteyoga.ie or email: info@eliteyoga.ie

About Elite Yoga
Elite Yoga is led by Laura Warren a highly qualified yoga practitioner who brings a holistic approach to wellness. With over two decades of experience in nutrition, naturopathy, beauty, health, and yoga, Elite Yoga provides evidence-informed guidance and compassionate instruction to support healthier, more vibrant living.

Booking reminder
Booking is essential to secure your spot. To reserve your place, please visit https://www.eliteyoga.ie.

Hatha yoga for beginners and seniors
Modifications and props (chairs, cushions, bolsters) to accommodate mobility and comfort
Emphasis on breathwork, mindfulness, and sustainable practice

Get in touch
Elite Yoga, Thomastown, Co. Kilkenny

Email: info@eliteyoga.ie
Website: https://www.eliteyoga.ie

Instagram: https://www.instagram.com/eliteyoga.ie/

Facebook: https://www.facebook.com/Elitelivingnutrition/

When choosing an herbal supplements product, be sure to select one that is high quality and from a reputable source. There are many herbal supplement products, including oils, tinctures, edibles, and topicals. Herbal supplement oil is a good option for those who want to experience the benefits of herbal supplements without having to smoke or ingest them.

Tinctures are also a popular choice, as they are easy to take with you on the go. If you’re looking for something to eat, plant-derived gummies and other snacks are available. Plant-derived supplement creams and salves can be applied directly to the skin for topical use, which helps target specific areas of the body that may be experiencing pain or inflammation. You also have herbal supplement dips and gummies, which are easy to take with you on the go.

Herbal supplements are non-intoxicating, meaning they will not make you feel high, and this makes them a safe and effective option for those who want to avoid the psychoactive effects of other plant-based products. Plant-derived supplements are known for their stress-relieving properties, which can be helpful for those who suffer from stress. Plant-derived supplements can help you fully enjoy time out on the water on your next fishing trip.

Life delivers to us so much expansive joy—the beauty of nature, the capacity to sing, dance, laugh, and love, and having a brain with resiliency pathways that can take us from stress to joy anytime, anywhere.

That’s a lot to celebrate.

Yet the underbelly of those gifts is a tension that makes life thrilling. The tension may well be born out of the existential demand to grow. I look to the Cycle Tool in EBT for some hints about the nature of life, which gives us opportunities to live in optimal health both physically (in this world) and spiritually (in another world). What emerges from that process is that giving is a pathway to freedom.

Oddly, that does not appear so much in the first part of the Cycle Tool, which unlocks the allostatic circuit and turns self-damaging chemicals into self-healing ones, as well as revealing the message in the unconscious mind that is embedded in that egregious circuit. It appears in what we do AFTER processing our emotions and reaching a connected, homeostatic state. It is located in the second part of the Cycle Tool, specifically in the Take Action Tool, within the process of using three lead-ins.

1. Facing the essential pain

Once we identify what we expect of ourselves ( “I expect myself to do the best I can to . . .) and have fortified ourselves with some positive, powerful thoughts, we can sustain focused attention on the hard part, the reality of life we must accept in order to follow through.

Maybe it’s that I cannot change the past, or I am not in complete control, or I can’t always have it my way. There are hundreds of essential pains, but why do we choose to process life by accepting that, realizing, and feeling the pain of it coursing through our body until it flies away?

I have always thought of the willingness to accept the essential pain as based on the observation that the earned reward of doing so, such as Sanctuary, peace and power from within, or say, Intimacy, the experience of giving and receiving love, is so immensely rewarding.

Perhaps there is another reason for our willingness to go into the fire of facing the hard part of life, its bare bones reality. It might well be the joy of choosing to be a person who is connected enough to our physical and spiritual realities that feeling the essential pain is intrinsically rewarding. It’s more like, “I face the realities without suffering because I am a person who does not dodge life. I am among those who see dealing with reality as edifying. By being a person who faces the essential pain head-on, asking that of ourselves feels like a joy in and of itself.

The essential pain of the seventh circuit of emotional evolution in EBT is that I must give. To honor that I can have joy, even that my essence is joy, we must give at a deeper level, to the point that it hurts, but at the very moment that hurting could turn into suffering, it goes POOF! It turns into joy.

2. Shooting for the Ultimate Reward: Freedom

Although all seven of the circuits of emotional evolution in EBT have both essential pains and earned reward, the most elevated of them is Freedom.

Imagine having freedom from despair, constraint, abandonment, or destruction. Those Survival Circuits that caused an emotional reflex to repeat whatever patterns took us on a broken holiday to a false high have been rewired. We don’t crave them anymore.

What happens when we fall in love with life as it is, not as we want it to be, giving up our gnawing desire to have it our way? A state in which we are not mired in overconsumption, disconnected emotions, and obsessive thoughts. Instead, we are living a life of joy and purpose.

3. Recognizing that We Have Overcome

The last of the three makes me laugh. Yes, we have accepted the essential pain of life with enough rigor and vigor that we have Freedom, but I believe there is a special role in giving back to ourselves. It’s to use the last lead-in in the Cycle Tool, which is to say, “Hey everybody, I spiraled up. Collect a Joy Point.”

Celebrating that we have beaten back the stress chemical cascade of some old, miscellaneous memory that blocked our joy, at the end of each use of the Cycle Tool is a special celebration. However, when members find their way to the last course, Freedom, and start seeing miracles everywhere, they feel grateful. They are grateful for the tools, their providers, their groupmates, and being a human who has been given a brain that can be played like a violin, bringing joy, health, and meaning to life.

Yet, what about giving gratitude to ourselves and, with all humility, saying, “I did that. I rewired my own brain for joy, and the evidence of that is that I have Freedom. I can enjoy life to the hilt, and be playful, exuberant, and loving, with freedom from common excesses and feeling really proud of myself!

I wired my own brain for joy, and that’s the most glorious thing anyone can do!

In the world of neuroscience, life is about circuits. Whatever wire happens to be activated controls us. So, our most incredible healing moment is not when we rewire one of those lightweight allostatic wires of Brain States 3 and 4, but when we trounce the full-blown stress response wires – the Brain State 5 circuit.

Right now, I’m preparing to embark on the trip of a lifetime to be with my daughter Haley at the opening of her one-person museum show in Florence. Her father will be there, and the occasion for healing and celebration feels heaven-sent. The only trouble is that after three episodes of health problems in the last year, each of which was life-threatening, I’m still not well. And all my preparations to be well for this trip have fallen short. After not having the strength I expected to walk the neighborhood this morning, I hit a 5+++.

The solution? Spiral Up!

Fortunately, as an EBTer, I knew just what to do: ask for help. These wires take the thinking brain (PFC) offline, and it is that brain that orchestrates rewiring. Getting some “self-regulatory strength” from another person helps tremendously as we evolved to depend upon borrowing the brain functioning of another person in times of overload.

I asked my husband, Walt, to listen to me do a Cycle. We have a standing rule in our marriage that we honor these requests and probably Cycle together three to four times per week.

He said, “Of course.”

So, sitting on the sofa with Walt across the coffee table from me in his white chair, I began. The Cycle was helpful but not transformative. (In EBT, we always go for transformative, as the emotional brain can do that!) Walt gave me a Connecting Message that was within the structure of the technique, but he was now at Brain State 5, too, and neither of us was transformed.

Not to be deterred (“Don’t stop until you pop.”), after pausing for a few moments, I launched into a second Cycle, using the Bliss Factor in mind. This technique amplifies the dissonance between the pain caused by the unreasonable expectation (the old wire) and the thought of the joy activated by the reasonable expectation (the new wire).

For example, if the old wire with the boost of the “Ick Factor” tells us I get my existence from people pleasing to the point that I destroy my health and erase all authenticity in my relationships, and the new wire is I get my existence from connecting to myself and giving love stopping short of neglecting or abusing myself, by adding the Bliss Factor, the brain awakens a drive to erase that wire. The dissonance is so great, and the new expectation so rewarding that it feels like rewiring is the only sensible pathway forward. The Bliss Factor phrase might be . . . to the point that I transcend my own body and am in love with myself, the spiritual, and life itself.

Creativity is needed in the construction of this statement, and a willingness to release overcontrol, connect with the deeper meanings and opportunities of life, then feel the glow of spiritual bliss.

Adding the Bliss Factor

My Cycle was limping along. I was marching through the 23 steps of the resilience pathway, aware that Walt was being a loving presence, patient and caring. Yet, when I started spiraling up through negating and then ridiculing the old expectation, I remained curious with some degree of joyful anticipation that I was about to bolt on the Bliss Factor. I knew I needed that.

So, I came to the transcend statement and said, I get my existence from connecting to the deepest part of myself, surrendering to the will of the spiritual, letting go of overcontrol, and doing everything I can to make each moment I have like heaven on earth, and feeling fully prepared that when I am gone, I will soar up into the clouds that are heaven-sent.

At that, I burst out laughing with joy. All my fears, those stuck feelings of powerlessness and depression – they were gone. Walt gave me a Connecting Message from a Brain State 1, and together, emotionally sober but grounded in higher purpose, we restarted our day.

We’re honored to share that Dr. Laurel Mellin, PhD, founder of Emotional Brain Training (EBT), was recently featured in the Marin Independent Journal for her groundbreaking work in neuroscience-based emotional health. The article, “Marin Health Psychologist Develops Emotional Brain Training,” spotlights how Dr. Mellin’s decades of research are transforming the way people manage stress and strengthen emotional resilience.

A Revolutionary Approach to Stress and Health

In the feature, Dr. Mellin discusses how stress overload lies at the root of many of today’s most pressing health challenges — from emotional eating and anxiety to chronic inflammation and burnout. Using emotional brain training, she explains, individuals can learn to rewire their brain’s stress circuits and restore balance to their body’s natural healing chemistry.

“Once we understand that emotions are biochemical and that we can train our brain to restore emotional balance, health becomes a natural byproduct,” Dr. Mellin shared.

EBT provides a practical, scientific, and deeply human way to do just that—giving people tools to switch off stress reactions in minutes and return to a state of clarity, joy, and connection.

Rooted in Science, Designed for Daily Life

Developed over more than 30 years of research and clinical practice, EBT is grounded in neuroplasticity—the brain’s natural ability to rewire itself. By engaging specific emotional pathways, users learn to deactivate stress responses and strengthen “joy circuits,” which in turn regulate hormones, mood, and even immune function.

Today, EBT is accessible through online training, professional certification programs, and the Spiral Up! App (Android, iOS), allowing individuals and providers alike to practice emotional self-regulation anytime, anywhere.

Bringing EBT to a Wider Audience

The Marin Independent Journal article celebrates not only Dr. Mellin’s pioneering work but also the growing movement to make EBT available to more people worldwide. Through partnerships with health systems, universities, and integrative clinics, EBT is being shared with professionals and patients across multiple disciplines—from medicine and psychology to coaching and public health.

Dr. Mellin’s mission is simple yet profound: to make emotional brain training as essential to health as nutrition and exercise.

Join the EBT Movement

The Marin Independent Journal article shines a light on what many in the EBT community already know: that true resilience is built by rewiring the emotional brain.

To learn more, read the full article here: Marin Health Psychologist Develops Emotional Brain Training

Or explore the EBT tools and trainings that are helping thousands rewire stress and experience lasting joy at EBT.org.

In developing each edition of EBT training programs for therapists, I ask myself, “What is EBT?”

In the past, the answer was more scientific. It’s self-directed, professionally-facilitated, positive neuroplasticity of the stress response.

Yes, but what is it really?

My mind goes to: It’s a way for each of us to unlock our potential to be healthy, happy, and give back to the world in a way that makes our lives complete.

There again, what does that really mean?

Yet as stress overload becomes our daily physiologic diet, those stock answers border on annoying. We know that Freud was right; it’s the unconscious memory system that shapes our responses and the emergent effect of all our wires that brings us our sense of self.

With the latest upgrade of the method and app, the unconscious memory system is fast becoming so accessible that the method may well go mainstream.

Our unconscious memory system of the emotional brain is the controller and now we have more power to control it with EBT.

It’s not that the unconscious mind hasn’t been available for rewiring before. Prayer, meditation, or just the daily pondering of our circumstances will do it. Yet, my own habit is putting anything that “bothers” me through the Cycle Tool and feeling secure that I will discover what hairbrained, unreasonable expectation stored in my unconscious was responsible for it. Then, I can fix it or at least put my mind to rest because I understand myself a little better.

In explaining EBT to therapists, I say it is the tool set to self-regulate and reconsolidate faulty wires, which can be used by therapists personally and to train their patients. 

However, with the latest version of the app, people are catching on to how to use EBT effectively much faster. I think we are close to having an app that will enable everyday targeted rewiring of overreactions, unwanted moods, and disconnected states, empowering people to take care of their unconscious mind, much like they do their oral health or fitness routine.

The meaning of that borders on chilling. What does it mean that we have significant control over our resiliency pathways, so that if we choose, we could experience joy regardless of circumstances?

The cognitive therapy world got it right in some ways, saying, we are what we think about, but what we focus on is part of a circuit. If that wire is a homeostatic, health-promoting, resilient circuit, then emotions are low, and stress chemicals do not bother us. However, if what we are thinking borders on anything distorted, maladaptive or harmful, then it is a symptom of the activation of one of those allostatic, disease-promoting, reactive circuits, and that’s a different story.

Now we can recognize what physiologic state we are in and, if those stress wires are ruling us, we can beat them back a bit and even switch them off in a couple of minutes. With the EBT skill set in our organic “pocket” we can be about as happy and perhaps even as healthy as we want to be.

It seems that EBT is evolving quickly, as more people “catch” the desire to become an EBTer. In an intensive group today, the members spoke about the changes they had seen in themselves—we are only three weeks into the intensive. A new member, who was still in the “Basics” course when she started, shared that after rewiring her Food Circuit and Mood Circuit, she felt as if her entire life experience had changed.

I had seen her change in real time, in our daily group, so when she shared that, it rang true and I went to Brain State 4. If she could change so quickly, are we at the start of a shift in what to expect from life? In the last two years, the method sharpened the skills on both ends of the stress continuum—boosting bliss, love, and virtues and bearing down on trauma, grinding it up and spitting it out.

Maybe this new iteration, which EBT Medical Director Michele Welling, MD calls “EBT 3.0,” is going to reset personal control over health, happiness, quality of life, and perhaps even more aspects of how we live. We know about AI and how it is changing our world. What if we distributed EBT like AI is being distributed? If we change our emotional world by rewiring the circuits that control everything important, maybe we would have a chance of saving the planet and living in peace and love.

That’s an idea to think about . . . and to sit with and feel my feelings. I hope you will, and who knows what could happen if we prioritize cultivating an EBT Practice and find ways to amplify our capacity to step into our unconscious mind and rewire it?

Herbal supplements can be combined with other relaxation techniques to help you wind down. Here are a few other things you can do to relax:

1. Get Enough Sleep: As we said, most college students don’t get enough sleep. Make sure you’re getting at least 7-8 hours of sleep per night.
2. Exercise: Exercise is a great way to reduce stress and improve your overall health.
3. Eat Healthy: Eating healthy foods can help your body cope with stress better.
4. Meditate: Meditation is a great way to focus your mind and calm your nerves.
5. Spend Time with Friends and Family: Spending time with loved ones can help reduce stress levels.
6. Take Breaks: You don’t want to burn yourself out. Make sure you’re taking breaks throughout the day to relax and rejuvenate.

If you’re looking for ways to relax and reduce stress, try plant-based supplements. Herbal supplements use a natural compound that can help you feel more focused and give you a sense of relief.

Herbal supplements come in many forms that can be easily incorporated into any hunting routine. Plant-based supplements tinctures can be taken sublingually (under the tongue) for quick and easy absorption. Herbal supplement capsules offer a discreet way to take herbal supplements on the go, while herbal supplement topicals can be applied directly to the skin for targeted relief.

Plant-based supplement edibles provide a delicious way to consume herbal supplements and can even be used as bait to lure in the game. No matter what form you choose, herbal supplements can help you relax and feel your best before heading out into the woods.

Whether you’re an experienced hunter or just getting started, herbal supplements can be a helpful addition to your hunting routine. Herbal supplements have been shown to provide stress relief, increase energy levels, and improve focus and sleep quality – all of which can help you make the most of your time in the woods. So, if you’re looking for an edge on your next hunt, consider giving herbal supplements a try.

Plant-based supplements are non-psychoactive, meaning they will not produce a “high” or alter your state of mind. Plant-based supplements interact with the body’s endocannabinoid system, which regulates mood, sleep, appetite, and pain response.

Herbal supplements have been shown to have a variety of health benefits, including reducing anxiety and relieving pain. Plant-based supplements are an excellent way for women to support their daily routines.