The Brain and Mental Health Benefits of Low-Level Laser Therapy (LLLT) & Photobiomodulation

October 15, 2024 Jordan Fallis

Low-level laser/light therapy (LLLT) is an important treatment that I have used over the years to support my brain after serious concussions, toxic mold exposure and multiple psychiatric prescriptions.

And in my experience, it is one of the most efficient ways to boost brain function and improve mental health.

Yet your doctor likely has no idea what it is.

It’s about as cutting-edge as it gets, and even more unconventional than neurofeedback. But it works.

Also known as photobiomodulation, LLLT is the application of low-power lasers or light-emitting diodes (LEDs) to the body for therapeutic purposes. When LLLT is applied to the brain, it is known as transcranial LLLT or transcranial photobiomodulation (44).

LLLT has been around since 1967, and there are now more than four thousand scientific studies showing that it can help treat a variety of disorders without any harmful effects. Unlike high-intensity surgical lasers, low-powered lasers do not cut or burn tissue. Instead, these lasers stimulate a biological response and encourage cells to function properly (11, 12, 33).

And luckily, it’s very easy to treat yourself at home with LLLT using red and infrared light.

I have used three main devices on my brain. They significantly improved the quality of my life over the years.

Make sure you read the Recommended Devices section below, where I discuss the different devices I have used.

Picture of mitochondria being irradiated and stimulated by red and infrared light.

How It Works

Research shows that red and infrared light between the wavelengths of 632 nanometers (nm) and 1064 nm produce positive biological effects. For brain cells, the optimal range appears to be between 800 nm and 1000 nm, as these wavelengths can penetrate the scalp and skull and reach the brain (19, 20, 25-31).

The devices I have used fall within this range.

The light emitted from the devices below stimulate a photochemical reaction within cells, which can accelerate the natural healing process and cause beneficial changes in behaviour (45).

How does it do this?

Mainly by supporting your mitochondria.

As I’ve discussed before, mitochondria are considered the “powerhouses of the cell,” generating most of the energy in your body in the form of adenosine-5’- triphosphate (ATP).

ATP is your body’s main source of cellular fuel. You are constantly using it, and your brain needs enough of it to work properly.

Proper mitochondrial function and ATP production is critical for neuroprotection, cognitive enhancement, and the prevention and alleviation of several neurological and mental disorders (46).

And research demonstrates that transcranial LLLT supports mitochondrial function and significantly increases the production of ATP in the brain (3-5, 8-10, 13-17, 21-22, 34, 45).

Your mitochondria contain photoacceptors that absorb the photons from light and convert them into ATP – energy that can be used to perform cellular tasks and biological processes (39, 40).

This process is comparable to plant photosynthesis, during which sunlight is absorbed by plants and converted to energy for the plants to grow (23, 24).

By stimulating the mitochondria and producing more ATP, LLLT gives brain cells extra ATP energy to work better and heal and repair themselves.

On top of this, LLLT has also been shown to:

Increase neurogenesis, brain-derived neurotrophic factor (BDNF) and nerve growth factor (NGF) (1, 41, 42)
Reduce inflammation (1, 35, 37, 41)
Decrease free radicals and oxidative stress in the brain (2)
Increase blood flow and circulation, including within the frontal cortex (6, 18, 32)
Reduce pain by increasing our body’s endorphins (natural opioids and natural pain relievers) (7, 36)
Increased rate of oxygen consumption in the frontal cortex (32, 100)
Increase serotonin (38)

My Experience and What You Should Expect

LLLT is one of the most impactful and helpful actions I took to optimize my brain and mental health.

Man using LLLT helmet and intranasal Vielight device.

By the time I was off all psychiatric medications, I had lost a lot of my full cognitive capabilities. Thankfully, LLLT helped restore them.

Here are some of the results I noticed:

Increased cognitive function
Sharper thinking
Improved mood, concentration, alertness
Less fatigue and reduced need for sleep
More mental motivation, endurance and productivity

Overall, it improved my mental constitution. I didn’t get as fatigued and worn down as easily and I could focus and think harder for longer periods of time.

LLLT also has a cumulative effect. Your brain becomes stronger and more resilient over time as you do the treatment consistently.

It allowed me to reduce the number of supplements I was taking daily. I now realize that I needed the treatment for many years, but I just didn’t know it existed.

Luckily, I started treating myself on a regular basis and have never felt better.

Many serious brain injuries and mental illnesses can be successfully treated with LLLT, including depression, anxiety, post-traumatic stress disorder, traumatic brain injury, post-concussion syndrome, stroke and Alzheimer's disease.

I explore how LLLT has been shown to help each of these disorders below. Feel free to skip to the disorder you're struggling with to learn more.

Depression and Anxiety

Studies in rats and humans provide evidence that LLLT improves mood and decreases depressive symptoms.

In 2009, researchers took 10 patients with a history of major depression and anxiety (including post-traumatic stress disorder and substance abuse) and applied LLLT to their foreheads for four weeks. At the end of the study, six of the 10 patients experienced a remission of their depression, and seven of the 10 patients experienced a remission of their anxiety. There were no observable side effects (54).

“The data supports that LLLT to the head constitutes a promising neurotherapeutic tool to modulate behaviour in a non-invasive manner.”

— Dr. Julio C. Rojas, MD, PhD, University of California

This makes sense considering that several studies show that depression is linked to abnormal blood flow in the frontal cortex of the brain, and LLLT increases blood flow and circulation (47, 53).

Other studies have shown that participants report a significant increase in positive emotions and a reduction in depressive symptoms for two weeks after LLLT treatment (55-57).

Sufferers of traumatic brain injury (TBI) also experience a decrease in depression, anxiety, irritability and insomnia, and an overall improvement in quality of life, because of LLLT (58, 59).

I personally experienced all of these results.

Traumatic Brain Injury

Traumatic brain injury (TBI) is a growing health concern. An estimated 1.7 million people sustain a TBI annually in the U.S. (60).

Mild TBIs (concussions) make up 75 per cent of all brain injuries. Military personnel deployed to Iraq and Afghanistan frequently experience mild TBI while overseas, and many months after they return home, they often struggle with PTSD, depression and anxiety (61, 62).

And research shows that transcranial LLLT can help (63).

I personally experienced this. In 2010, I suffered multiple concussions while living in a moldy home, and thankfully LLLT helped me recover from post-concussion syndrome.

A number of human studies show that patients with chronic mild TBI experience improved cognition, memory and sleep with LLLT treatment.

One study examined whether LLLT could help 11 patients with chronic mild TBI symptoms. They all had cognitive dysfunction, and four of them had multiple concussions like I did.

After 18 LLLT sessions, their cognition, memory and verbal learning improved. Participants also said they slept better and had fewer PTSD symptoms. Coworkers, friends and family reported improved social, interpersonal, and occupational functioning (65).

If LLLT was a drug, we would definitely be hearing about it.

In another study, 10 people with chronic TBI were given 10 treatments of LLLT (810 nm) and witnessed a reduction in headaches, cognitive dysfunction, sleep problems, anxiety, depression and irritability (66).

There have also been a few case studies showing beneficial effects of transcranial LLLT in TBI patients (67, 68):

“Seven years after closed-head TBI from a motor vehicle accident, case 1 (a 66-year-old woman) began transcranial LED treatments. Before LLLT treatment, she could focus on her computer for only 20 minutes. After eight weekly LLLT treatments, her focused computer time increased to 3 hours. She has treated herself nightly at home for 5.5 years now and maintains her improved cognition at age 72 years.”

“Case 2 (a 52-year-old retired, high-ranking female military officer) had a history of multiple closed-head injuries. Before beginning LLLT treatments, she was on medical disability for 5 months. After 4 months of nightly LLLT treatments at home, she returned to working full-time as an executive consultant with an international technology consulting firm and discontinued medical disability. Neuropsychological testing performed after 9 months of transcranial LED showed significant improvement in cognition and memory, as well as reduction in post-traumatic stress disorder symptoms.”

“Case 3 received 20 LLLT treatments over two months and experienced highly favourable outcomes with decreased depression, anxiety, headache, and insomnia, whereas cognition and quality of life improved.”

So LLLT can improve cognition, reduce costs in TBI treatment and be applied at home?

Hmm, sounds like something the pharmaceutical industry would not like people to know about – and something that would force them to lose a lot of life-long customers.

Several mouse studies also show that transcranial LLLT can prevent cell death and increase neurological performance after TBI (69-72).

Researchers believe that LLLT works so well for people struggling with TBI symptoms because mitochondria in the brain are significantly dysfunctional after TBI, resulting in an inadequate supply of ATP, and LLLT can support the mitochondria and increase ATP production (73-75, 79).

There is also poor blood flow and oxygenation, and increased inflammation and oxidative stress in the brain after head injuries. This contributes to brain damage, but LLLT can help combat these problems, increase antioxidants, promote neurogenesis and relieve chronic symptoms (76-78, 80-83).

Alzheimer's Disease and Cognitive Impairment

Research shows that LLLT can boost performance and improve cognitive function, including attention and memory, in elderly people, young healthy people and animals.

Preliminary studies demonstrate that LLLT could slow down the progression of Alzheimer’s disease by decreasing a protein in the brain that is linked to dementia (84-86, 94).

Downregulation of brain-derived neurotrophic factor (BDNF) occurs early in the progression of Alzheimer's disease, and LLLT has been shown to prevent brain cell loss by upregulating BDNF (87).

“LLLT could be used as a preventive intervention in people who present risk factors for Alzheimer’s disease, mild cognitive impairment, or a history of head trauma. In such patients, LLLT could be combined with cognitive intervention approaches.”

— Dr. Francisco Gonzalez-Lima, PhD, University of Austin, Texas

Researchers have also applied LLLT to middle-aged mice, and discovered that the memory and cognitive performance of the middle-aged mice improved so much that it was comparable with that of young mice. The researchers concluded that LLLT should be “applied in cases of general cognitive impairment in elderly persons” (5, 88).

Several others studies have shown that LLLT significantly increases alertness, awareness and sustained attention, and improves short-term memory and reaction time. Study participants also made fewer errors during tasks and tests (89-91, 93, 95).

Another study found that LLLT was just as effective as exercise at enhancing cognition, likely by providing neuroprotection and supporting the mitochondria (92, 96).

Stroke

Multiple studies show that LLLT can significantly reduce brain damage and improve recovery outcomes after a stroke (110-113).

In one study, researchers applied LLLT over the entire surface of the head of stroke patients approximately 18 hours after a stroke. Five days after the stroke, they found significantly greater improvements in the LLLT-treated group. The improvements continued 90 days after the stroke. At the end of the study, 70% of the patients treated with real LLLT had a successful outcome compared with only 51% of the control subjects (114).

Follow up studies with over 600 stroke patients found similar beneficial results. Researchers believe increase in the production of ATP is responsible for the improvements (115, 116, 117).

Numerous studies also show that LLLT significantly reduces neurological problems and improves behaviour in rats and rabbits after stroke. It also increases the growth of new brain cells in these animals, improving their overall recovery (118-124).

Other Disorders

There are a number of other disorders that can also improve with LLLT treatment:

Parkinson’s disease (PD) – “Mitochondria in PD tissues are compromised, and LLLT could be developed as a novel treatment to improve neuronal function in patients with PD” (109).
Amyotrophic lateral sclerosis (ALS) - Mitochondrial dysfunction and oxidative stress play an important role in motor neuron loss in ALS. Motor function significantly improved with LLLT in a group of people in the early stage of the disease (99).
Autism – Linked to mitochondria dysfunction and inflammation, so LLLT would likely help (103, 104).
Bipolar disorder – Linked to mitochondria dysfunction and inflammation (105, 106, 107)
Schizophrenia – Linked to mitochondria dysfunction and inflammation (105, 106)
Smoking Cessation – Check out this video.
Alcoholism (101, 102)
Opiate addiction (102)
Headaches and migraines (108)
Acne - This is unrelated to brain health but LLLT can also treat acne. Improving my diet helped me overcome my acne many years ago, but I definitely wish I had known about LLLT when I had it. An integrative physician I know has had a lot of success with her patients struggling with acne and other skin issues (97, 98).

Recommended Devices

I first discovered LLLT when reading Dr. Norman Doidge’s book, The Brain's Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity.

Dr. Doidge talks about the BioFlex Laser Therapy equipment, which costs tens of thousands of dollars.

I found an integrative physician who owned a Bioflex and I gave it a try.

After a few sessions, I started experiencing beneficial effects.

So I decided to go ahead and buy my own LLLT devices for much cheaper.

I ended up finding and trying a number of different LLLT devices myself

They were much less expensive than the Bioflex, and I wanted to see how they compared to the Bioflex.

Many of the devices I bought didn't help me very much because they weren't powerful enough.

Most light devices aren't very effective at penetrating the skull.

But after a lot of research, and trial and error, I found devices that were powerful enough.

And they did help me.

And they provided me with the same brain and mental health benefits as the expensive Bioflex.

Here are the three devices I now recommend because they actually work:

Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a powerful device that shines 660 nm of red light and 850 nm of infrared light. Like I have, you can shine it on your forehead for 5 minutes every day. You can also shine it on other parts of your head and on your entire body, including on your thyroid, thymus gland and gut. I have experienced incredible benefits from doing this.
Optimal 300 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a smaller and more convenient device that I have taken with me when travelling.
Vielight Neuro Duo – This is a transcranial-intranasal headset with 810 nm of near infrared light. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to get this one, you can use the coupon code JORDANFALLIS for a 10% discount. Some research has shown a 20-fold higher efficiency of light delivery to the deep brain through the nose instead of transcranial application (125). Vielight has several different devices and you can also use the coupon code JORDANFALLIS for 10% off any of them.

Unlike most pharmaceuticals, LLLT is very safe, non-toxic and non-invasive, so you can easily try it on yourself without concern and see if it helps you like it has helped me (33, 34, 126).

You can shine the light all over your head. But start slow and apply the light to different areas of your head for just 1-2 minutes, maybe even less if you’re really sensitive. Then work your way up to longer periods of time, perhaps 5-10 minutes per area. There’s no exact proper way to do this. Listen to your body and see how it affects you.

It’s important to note that some people experience grogginess and fatigue after using LLLT. I experienced this the day after my first treatment. I was incredibly tired and lethargic. This was a sign that I did too much.

If you feel extremely tired immediately after LLLT or the next day, take a break and do less next time. For example, if you applied light to your forehead for 3 minutes, then drop back down to 2 minutes for your next session.

It is also important to cycle LLLT. The way it works is similar to exercise, so you need to take breaks in order to heal and get stronger. Using it everyday can cause a burnout effect. You can use it every other day to give your brain a chance to recover.

More Details on How I’ve Used the Optimal 1000 Therapy Light

Someone recently asked me for more details on how to use the Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR). So I thought I’d share what I told them here:

I usually hang the Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) on my door, and then start by standing in front of it for about 10 minutes. I would say I'm about 1 or 2 feet away so that the light is shining on most of my body. I tend to prioritize my upper body though, particularly my thyroid, gut, thymus gland, and of course my head. But what I've found is that shining it on other parts of your body (besides my brain) actually leads to indirect cognitive benefits as well. So it's not just shining it on the brain that helps with cognitive function.

I will also sometimes turn my back to the light and shine it on my back and spine area, and on the back of my head, for about 5 to 10 minutes.

I also get much closer (perhaps about 2-3 inches away) and shine it just on my forehead for 4-5 minutes or so. It is safe to do this because our devices emit a very low, safe level of EMFs.

So what I usually do is 10 minutes on my entire body and then right after that, 5 minutes on my face/forehead. But it's completely fine to do them separately at different times of the day or on completely separate days if you want.

It's usually good to limit your exposure to a maximum of 20 minutes at a time though, because too much at one time can make you too tired and negate the beneficial effects.

The back of your head where your spine meets your skull is another great area to shine the light. I also like to shine the light on the sides of my head (around my ears) for a few minutes each.

Conclusion

Frankly, it’s ridiculous that this therapy is not more well-known and promoted by doctors. But like everything else on this website, you don’t have to wait for conventional medicine to catch up, and you can experiment with the LLLT devices yourself. There is a high benefit-to-risk ratio.

I suspect that home-use application of LLLT will become much more popular in the coming years.

The remarkable effects of the treatment in healing the brain in a non-invasive manner, along with the fact that there is little evidence of any adverse side effects, suggests to me that it’s use will only increase.

At the same time, distrust in pharmaceuticals continues to grow because of uncertain efficacy and unbearable side effects.

And as the Western population continues to age, the incidence of the degenerative brain diseases will only continue to increase, which will produce a severe financial and societal burden.

So people will realize they are at a disadvantage by not having their own device(s) and will start using them on a regular basis for optimal mental health and cognition.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain Health!

Live Optimally,

Jordan Fallis

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How to Overcome Trauma & PTSD without Medication

February 4, 2024 Jordan Fallis

“The subjective experience of trauma is unique and varies according to the individual and the type of trauma. What does not vary is the fact that trauma often results in a devastating intrusion into a wished-for life of peace, calm, and well-being, along with a corresponding unexpected and undesired fragmented sense of self and of life in general.”

— Dr. Rollin McCraty, Ph.D.

Eating healthy and supplementing with specific nutrients was never enough for me to overcome my chronic mental health problems.

I had to work hard at overcoming emotionally traumatic experiences as well.

Trauma isn’t just something that happens to you in the past.

It’s not just a story or a memory.

Emotional trauma can actually change your brain, and how you see yourself in the world, leading to profoundly disturbing physical sensations and emotions in the present moment.

It can occur because of one single event, or build up gradually due to a threatening or lonely environment.

These traumatic events and experiences, in both childhood and adulthood, can linger inside you and make you feel depressed, anxious and fearful for years.

This is commonly known as post-traumatic stress disorder (PTSD), and it’s a heavy burden to carry.

We’re made to believe that talk therapy and psychiatric drugs are the best way to overcome it.

But that is simply not true.

You can overcome psychological and emotional trauma without having to resort to life-long therapy and medication.

It’s not necessarily easy.

It can take some time and effort.

But it can definitely be done.

I’m living proof.

So today I’m going to share with you the therapies and treatments that have changed the course of my life by allowing me to permanently overcome emotional trauma and PTSD.

Why Talk Therapy and Drugs Aren’t the Best Treatment Options

Dr. Bessel van der Kolk, MD, a psychiatrist at the Boston University School of Medicine and one the world’s leading experts on trauma, is convinced that talk therapy isn’t that effective, and psychiatric drugs don’t get to the root of traumatic issues:

“The study of trauma shows that you cannot “knock sense” into people by talking to them. Trauma is not an issue of cognition. It’s an issue of disordered biological systems.”

Based on my experience, I agree with Bessel van der Kolk, and I highly recommend you check out his book The Body Keeps Score: Brain, Mind, and Body in the Healing of Trauma if you’re interested in learning more.

The book talks about how the brain is shaped by traumatic experiences, how traumatic stress is experienced by the entire body, and how this knowledge needs to be integrated into conventional treatment.

Because of trauma, I used to struggle with chronic hyper-vigilance – a heightened state of awareness and over-activation of my "fight-or-flight" response.

In other words, my brain was irrationally on constant alert.

This is because trauma impacts the “unconscious, emotional, reptilian" part of our brains, causing us to become chronically frightened and interpret the world as dangerous.

You know you shouldn’t feel that way, but you do.

And then that makes you feel even more defective and ashamed.

You cannot reason your way out of that.

Talk therapy can be helpful in acknowledging what has happened to you and how it has affected you.

But talking about it doesn’t put it behind you.

It simply does not go deep enough and affect the emotional, reptilian part of your brain.

Your body can actually hold onto trauma, and it wasn’t until I tapped into the reptilian part of my brain with the following 12 treatments and therapies that I was able to permanently let it go and move on with my life.

And even if you don't think you've experienced anything too traumatic, you'll probably benefit from these steps.

1. Neurofeedback

Neurofeedback is a type of biofeedback that shows you your brain activity in real-time and teaches you how to self-regulate it.

Sensors are placed on your scalp to measure your brain’s activity, and the measurements are displayed using video or sound.

In this powerful video, a captain with multiple deployments in Iraq shares his experiences in dealing with PTSD, and how neurofeedback treatment aided in his recovery.

Personally, neurofeedback was one of the most impactful action I took to overcome trauma. I previously wrote about my experience with it here.

It works at a deep subconscious level, breaking the cycle of trauma and post-traumatic symptoms.

It allows you to move past traumatic events without actually having to talk about them and relive them, and shifts you into a natural, healthier state of mind.

And research shows that it works.

Just last year, individuals with treatment-resistant post-traumatic stress disorder completed 40 sessions of neurofeedback, and researchers found it significantly reduced their PTSD symptoms (3).

“In my 38 years of practice, I have never seen any treatment that comes close to producing the results that Neurofeedback offers. I have seen results achieved in days and weeks that previously took months and years to achieve, using the best methods available to us. ”

— Dr. Jack Woodward, MD, Board Certified Psychiatrist

In another study, victims of torture who had not responded to conventional treatment did 20 sessions of neurofeedback and demonstrated a “substantial recovery” (5).

Researchers have also concluded that neurofeedback is “helpful in the shedding of substance dependencies that are common in treatment-resistant PTSD” (4).

If you’re interested in digging more into the research, here is a list of studies looking at neurofeedback for the treatment of post-traumatic stress disorder and anxiety.

It’s best to work with a qualified practitioner.

But I also like the Muse headband. It’s a good substitute and gives you real-time feedback in your brainwaves while you meditate.

I previously wrote about it here, and you can get it through the Muse website.

Please note: If you’re interested in trying neurofeedback, I recommend becoming a client and working with us to determine the best type of neurofeedback for you and your condition. I have found that some types of neurofeedback are completely ineffective and may even be harmful. So it’s very important to do the right type of neurofeedback that actually works. It’s also critical to work with a qualified neurofeedback practitioner who knows what they are doing. Otherwise, you can get worse. We help our clients find a qualified practitioner in their area.

2. Vagus Nerve Stimulation

The vagus nerve is the longest nerve in your body and part of your parasympathetic “rest and digest” nervous system.

Stimulating your vagus nerve allows you to more effectively respond to emotional trauma and overcome it.

Stimulating the vagus nerve can help you overcome trauma and anxiety and PTSD without medication.

Research shows that vagus nerve stimulation can help treat a number of treatment-resistant anxiety disorders. This includes patients with PTSD that haven’t responded to medication (34-35).

Vagus nerve stimulation has also been shown to enhance the “extinction of conditioned fear”, making it useful for severe anxiety and PTSD (36-38).

So how do you stimulate your vagus nerve naturally?

I previously provided 13 ways to activate your vagus nerve in this post.

I recommend reading that post alongside this one because many of the mind-body practices and nutrients discussed – such as yoga, acupuncture, zinc and omega-3 fatty acids – have also been shown to directly help people overcome emotional trauma.

3. Eye Movement Desensitization and Reprocessing (EMDR)

“The cure for the pain is the pain.”

— Rumi

I mentioned above that neurofeedback lets you move past traumatic events without actually having to talk about them and re-live them.

But sometimes that isn’t enough.

Sometimes you have to relive your trauma to actually move past it.

That’s where Eye Movement Desensitization and Reprocessing (EMDR) comes in.

EMDR is a fairly new, non-traditional type of psychotherapy, but it’s growing in popularity, particularly for treating emotional trauma and post-traumatic stress disorder (PTSD).

During a session, your therapist will move his or her fingers back and forth in front of your face. You’ll then follow the hand motions with your eyes while thinking of a disturbing event from your past.

As you do this, your brain will start to reprocess the traumatic memory until it no longer bothers you. It allows you to come to peaceful terms with previously-disturbing events and, surprisingly, leads to increased insight about yourself.

In my experience, it is one of the most impactful actions you can take for your mental health.

This is a very good video about EMDR and trauma. More people should see it.

I did 4 sessions of EMDR and it really helped me come to terms with certain traumatic experiences from my past. I didn’t know it at the time, but these previously traumatic events were wearing me down, and life is now lighter and brighter since finishing the treatments.

According to Dr. Norman Doidge, the author of The Brain’s Way of Healing, EMDR is the most promising treatment for trauma and PTSD.

More than 30 controlled clinical trials have demonstrated the effectiveness of EMDR therapy for overcoming emotional trauma and PTSD (15, 25-33).

Several studies have found that 84 to 100% of single-trauma victims no longer have post-traumatic stress disorder (PTSD) after just three 90-minute EMDR sessions (16).

Other studies have found that 77% of multiple trauma victims were no longer diagnosed with PTSD after only six sessions, and 77% of combat veterans were free of PTSD in 12 sessions (17, 18).

And EMDR has also been shown to be effective in children who have experienced emotional trauma (19).

As a result of this, researchers and multiple health organizations have concluded that EMDR should be a first-line treatment for acute and chronic PTSD, and must be considered before medication because it’s been shown to be more effective than SSRI antidepressants (20-24).

Although the research continues to pile up in support of EMDR, it remains controversial among some health care professionals. This is likely because it does not rely on life-long talk therapy or medication, and therefore puts a lot of people out of business.

It’s best to work with a qualified EMDR therapist first so that you understand how EMDR works.

Once you experience the treatment and understand it, you can actually self-administer EMDR.

4. Loving-Kindness Meditation (Metta)

I recently found out about loving-kindness meditation in Tim Ferriss’ book Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers, and have been practicing it since.

Loving-kindness meditation, or metta, is a practice designed to enhance feelings of kindness and compassion for yourself and others.

A cartoon Buddhist monk meditating. Loving-Kindness Meditation can help you overcome trauma and PTSD without medication.

You repeat positive phrases to yourself and direct well-wishes towards other people.

You can learn how to practice it here or through this video.

In one study, veterans with post-traumatic stress disorder (PTSD) practiced loving-kindness meditation for 12 weeks.

At the end of the 12 weeks, the researchers reported increased levels of mindfulness and self-compassion in the veterans.

And three months later, the veterans had reduced symptoms of trauma and depression because of their enhanced feelings of compassion (1).

Another study found increased positive emotions and self-acceptance in veterans who practiced loving-kindness meditation (2).

5. Emotional Freedom Technique (EFT)

Emotional Freedom Technique, or “tapping”, is a form of therapy based on ancient Chinese acupressure and modern psychology.

A woman tapping and using EFT. EFT can help you overcome trauma and PTSD without medication.

It involves tapping a series of acupressure points while thinking about a traumatic event and stating positive affirmations.

It’s best to do EFT alongside a therapist, but you can also practice it yourself.

If you’re interested in learning how to do it yourself, check out the book, The Tapping Solution: A Revolutionary System for Stress-Free Living.

I’ve never done EFT with a therapist but I use the technique myself on a regular basis to reduce stress.

I previously discussed how it can lower your stress hormone here.

Research also shows that it can also help you manage and overcome emotional trauma.

Last year, researchers conducted a meta-analysis of all high-quality EFT studies and concluded that 4 to 10 sessions of EFT can effectively treat post-traumatic stress disorder without side effects. They determined that it’s just as effective as EMDR and cognitive behavior therapy (6).

Researchers have stated that even though the approach has been controversial, there’s no doubt that EFT “is unusually effective in its speed and power because deactivating signals are sent directly to the [fear centre of the brain]” (12).

“Tapping on selected acupoints during imaginal psychological exposure quickly and permanently reduces maladaptive fear responses to traumatic memories and related cues.”

— Dr. David Feinstein

Several individual studies have also found that it quickly and permanently reduces PTSD symptoms in military veterans, disaster survivors, and other traumatized individuals (7-11).

With veterans, studies have found that EFT significantly reduces their psychological distress, and 90% participants no longer score positive for PTSD after just six treatment sessions. These improvements remained one year later (13-14).

The film Operation: Emotional Freedom also documents a number of veterans and their families as they go through EFT therapy.

6. Forgiveness

“Resentment is like drinking poison and then hoping it will kill your enemies.”

— Nelson Mandela

Research shows that difficulty forgiving oneself and difficulty forgiving others is associated with increased symptoms of post-traumatic stress disorder (51).

One study found that a when a victim of emotional trauma forgives the person at fault, there is a significant reduction in their PTSD symptoms (52).

Two people holding hands. Forgiving one another can help us overcome trauma and PTSD.

And emotionally-abused women that did forgiveness therapy experienced significantly greater improvements in their PTSD symptoms than women who received an alternative treatment (53).

So if you’ve experienced emotional trauma, you need to focus on letting go.

Easier said than done, I know. Luckily, a lot of the therapies above – particularly EMDR – make it easier to forgive.

I started using “forgiveness affirmations” several years ago after reading The Success Principles: How to Get from Where You Are to Where You Want to Be by Jack Canfield.

Below is the main forgiveness affirmation from the book, and I recommend reading the full book for more tips on forgiveness.

“I release myself from all the demands and judgments that have kept me limited. I allow myself to go free – to live in joy and love and peace. I allow myself to create fulfilling relationships, to have success in my life, to experience pleasure, to know that I am worthy and deserve to have what I want. I now go free. In that process I release all others from any demands and expectations I have placed on them. I choose to be free. I allow others to be free. I forgive myself and I forgive them. And so it is.”

7. Brain Stimulation

There are several forms of brain stimulation, but two stand out for the treatment of emotional trauma and post-traumatic stress disorder.

The first is cranial electrotherapy stimulation (CES), which I have personal experience with.

A man using cranial electrotherapy stimulation. CES can help people overcome trauma and PTSD without medication.

CES involves the application of a low intensity micro-current (less than 2 mA) to the brain. This current stimulates the brain via electrodes placed on the earlobes, and affects emotional regulation by influencing neurotransmission in the brain – including serotonin, norepinephrine and melatonin – which play a role in depression, anxiety and sleep (42-44).

I know it sounds dangerous but it is very safe and has been widely used in Europe since 1950 and in the US since the 1960s (39).

It’s also been cleared by Health Canada and the US Food and Drug Administration for the treatment of depression, anxiety, addiction and insomnia (41).

Research has found that CES treatment (20 to 60 minutes daily, 3 to 5 days each week for 4 weeks) decreases the frequency of PTSD symptoms in veterans (40).

In an online survey of 145 veterans and military personnel, 60% of individuals used CES to treat their PTSD, and the majority of participants reported at least a 50% reduction in their PTSD symptoms when using their CES device for at least 20 minutes, once or twice daily. The results shows that individuals who were not taking any prescription medication rated CES more effective than veterans who were also taking medication (45, 46).

Unlike all other brain stimulation modalities, it’s relatively inexpensive and you don’t need to go see a professional to take advantage of it.

“I use it based on the presentation of the client – do they have difficulty falling asleep? Are they anxious or depressed? Do they have chronic pain? These symptoms respond well to CES. It is a non-addictive alternative to medication; a gentler solution.”

— Dr. Jonathan Douglas

I personally use the cranial electrical stimulation. I find it really helpful when I’m stuck in an “anxious rut.” It snaps me out of it. It also calms my nervous system and makes me sleepy before bed. I often combine it with an acupressure mat.

The other form of brain stimulation that can help you overcome emotional trauma and post-traumatic stress disorder is called transcranial magnetic stimulation (TMS)

TMS is a noninvasive procedure that uses magnetic fields to stimulate nerve cells in the brain.

Studies have found that TMS can significantly reduce depression, anxiety, and PTSD symptoms including hyperarousal, intrusive thoughts, vigilance, withdrawal and emotional numbness. The effects are persistent and remained significant 3 months after treatment (47-49).

However, unlike CES, you cannot do TMS at home. You need to find a practitioner who provides the treatment.

8. Gratitude

Gratitude is the tendency to appreciate positive occurrences or being thankful for receiving certain benefits in your life.

A piece of paper that says “I am grateful for…”. Gratitude can help you overcome trauma and PTSD without medication.

Studies have shown that gratitude is associated with increased resilience to emotional trauma, and individuals with PTSD have significantly lower dispositional gratitude (54-55, 58).

But luckily, this can be changed through practice.

Research shows that over time, daily gratitude promotes positive outcomes after trauma and reduces symptoms of PTSD (56-57).

My recommendation is to write down five things that you’re grateful for every day. I try to do this regularly.

They don’t have to be big things. Anything will do. It could be as simple as being grateful for the apple that you ate today.

And if you do this every day, you’ll start to gather a pretty big list of things that you can look over whenever you’re feeling ungrateful.

9. Heart Rate Variability (HRV) Biofeedback

Heart rate variability (HRV) is the variation in the time interval between heartbeats.

It’s a reliable psycho-physiological marker for the functioning of your nervous system and accurately reflects your ability to cope with stress.

People with good HRV tend to be more optimistic, take initiative and are stress resistant.

People with low HRV tend to be depressed or anxious and have trouble learning.

Several studies show that higher HRV is associated with less anxiety and fear, and individuals with post-traumatic stress disorder display lower levels of HRV (63, 65-66, 69-72).

“Our results don’t necessarily suggest that lower HRV causes PTSD, rather that it’s a harbinger or a signal that the body’s stress response system is not functioning optimally and that may put the individual at greater risk of developing PTSD once he or she has been exposed to a trauma.”

— Dr. Arpi Minassian, Ph.D

In one study, marines whose HRV was low before they were deployed were significantly more likely to be diagnosed with PTSD after deployment (73, 74).

Luckily you can increase your HRV.

Researchers have found that HRV biofeedback significantly reduces symptoms of PTSD, improves cognition for those suffering from PTSD, and improves the efficacy of other therapies that treat emotional trauma (64, 67-68, 75).

I increase my HRV by using the EmWave2 biofeedback device.

You can get it through the HeartMath website, and I previously wrote about the benefits of using it here.

It’s been shown to increases HRV coherence in combat veterans with PTSD (76-77).

And it’s important to note that when your HRV is high, your vagal tone is also high. They are correlated with each other (78-80).

So stimulating your vagus nerve will also increase your HRV. Check out this post for 13 ways to do it.

And make sure you check out this article to learn about 24 other ways to increase your heart rate variability.

10. Curcumin

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.

It’s one of my favourite compounds for the brain.

Whole and ground turmeric. Curcumin, a natural compound in turmeric, can help people overcome trauma and PTSD without medication.

As I discussed before, it can lower your stress hormone, increase your brain’s growth hormone, and strengthen the integrity of your blood-brain barrier.

It may also be able to help treat post-traumatic stress disorder.

PTSD is characterized by unusually strong and persistently reactivated “fear memories", and researchers have found that curcumin impairs the reconsolidation of fear memories in animals, and concluded that it could be used to treat PTSD (50).

In other words, supplementing with curcumin may help your brain forget about previously traumatic experiences.

11. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body. This includes neurotransmitter, enzyme, and hormonal activity, all of which can have a huge effect on your mood and brain function.

It’s one of the three nutrients that I think everyone should be taking for their brain, as most people are deficient.

As I’ve discussed before, it can help you overcome addiction and withdrawal and support your brain's mitochondria.

“Studies reveal that magnesium enhances this process so that events which previously caused an emotional response no longer trigger fear. Magnesium L-threonate helps the prefrontal region of the brain block the return of old fear memories.”

— Dr. Michael Smith

It can also help you overcome emotional trauma.

Studies have found that supplementing with magnesium increases levels of magnesium in the brain and enhances the extinction of conditioned fear responses to traumatic memories. The researchers concluded that it may be used to enhance PTSD therapy (59, 60).

Foods that contain magnesium include spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas.

But supplementation or taking Epsom salt baths is still necessary for most people because magnesium is rapidly used up during times of stress and certain psychiatric drugs can deplete magnesium.

Magnesium is included in the Optimal Calm supplement.

12. Melatonin

Melatonin is a hormone released by your pineal gland, a small gland in your brain. It helps control your sleep and wake cycles (circadian rhythm), and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night.

A disrupted circadian rhythm is linked to the development of post-traumatic stress disorder (PTSD), and researchers have concluded that supplementing with melatonin is a “promising treatment strategy in the management of PTSD” (61).

Animal research has also shown that melatonin reduces PTSD-induced anxiety-like behaviors in rats (62).

This sleep supplement contains magnesium and a number of other natural compounds that I’ve used over the years to promote the production of melatonin.

But I work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have free online workshop that talks about how you can work with us. You can register for the workshop here.

Conclusion

You don’t have to live with emotional trauma for the rest of your life.

You can overcome post-traumatic stress disorder and live a happy, fulfilling life

An illustration of a solider or war veteran with a broken brain and PTSD.

And medication and life-long talk therapy are not your only solutions, despite what many so-called experts say.

There is a much better way.

Remember, traumatic stress has very little to do with cognition. Instead, it stems from the emotional part of the brain that is rewired to constantly send out messages of danger.

These therapies and treatments have helped me come out on the other side of emotionally traumatizing experiences and post-traumatic stress disorder, and have allowed me to live more fully in the present moment:

Neurofeedback and the Muse headband
Vagus nerve stimulation
Eye Movement Desensitization and Reprocessing
Cranial electrical stimulation (CES)
EmWave2 biofeedback
Emotional Freedom Technique
Loving-Kindness Meditation
Forgiveness (read The Success Principles for more)
Gratitude
Curcumin
Magnesium
Melatonin

I hope you get the chance to try them and they help you too. :)

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

Live Optimally,

Jordan Fallis

Connect with me

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How to Fight Alzheimer's Disease with Intranasal Insulin

February 4, 2024 Jordan Fallis

A woman spraying insulin up her cose with an intranasal bottle.

Today I want to discuss "intranasal insulin", a cutting-edge therapy that could help a lot of people.

Neurologists and psychiatrists tend to undervalue the impact of hormones originating outside the brain.

Until modern medicine treats the entire body as one unified system, people will continue to lose faith in conventional practitioners and look elsewhere for solutions to their chronic brain and mental health problems.

As Dr. Suzanne Craft, Ph.D, Professor of Gerontology and Geriatric Medicine, explains:

“People are now starting to understand the critical interaction between the brain and the body and that many of the peptides and hormones produced in the body have very substantial roles to play in the brain. I think we’re at the beginning of a very exciting era in which we’re going to be able to start putting together these systems to understand Alzheimer’s disease, which is clearly a disease of the entire organism, not just of the brain.”

Insulin is one of the hormones that significantly affects brain function.

It's been shown to pass the blood-brain barrier and act on insulin receptors directly within the brain (3, 4).

Not only does our body produce and release it, but it can also be taken as a medication, particularly for the treatment of diabetes (1, 2).

Researchers have found that insulin has “neurotrophic, neuromodulatory, and neuroprotective effects” by:

Promoting neuronal growth;
Regulating the levels of certain neurotransmitters;
Increasing brain energy levels (ATP in your mitochondria);
Increasing blood flow in the brain;
Preventing dopaminergic neuron loss;
Reducing inflammation in the brain; and
Protecting against oxidative stress in the brain by restoring antioxidants and energy metabolism (5-13).

“In the brain, insulin has a number of roles to play. It promotes glucose uptake in the neurons of the hippocampal formation and the frontal lobes, areas that are involved in memory. Insulin also strengthens the synaptic connections between brain cells, helping to form new memories. In addition, insulin regulates the neurotransmitter acetylcholine, which plays an important role in learning and memory.”

— Dr. Suzanne Craft, Ph.D

So, it clearly does a lot in the brain, and research shows that it can be therapeutic for a number of mental health conditions, particularly Alzheimer’s disease.

In a new therapeutic approach, commercially-available insulin (Novalin R) is prepared and added to nasal spray bottles, and sprayed and inhaled through the nose to support brain and mental health.

Dr. William Banks, Professor of Internal Medicine and Geriatrics, says there are more than 100 different intranasal compounds that are being tested for the treatment of Alzheimer’s disease.

“Intranasal insulin” is just one of them, and it’s one of the more promising ones, as it’s been reported to significantly enhance memory, increase mental energy, reduce brain fog, improve mood, and lower anxiety and stress levels.

The Link Between Alzheimer’s Disease, Insulin and Diabetes

Many of the brain health experts I’ve talked to are convinced that Alzheimer’s disease should actually be called "Type 3 diabetes".

This is because diabetes and insulin are closely linked to cognitive decline and dementia.

Many studies show that diabetes is associated with an increased risk of cognitive dysfunction, and people with diabetes are 2 to 3 times more likely to be diagnosed with Alzheimer’s disease and mild cognitive impairment than non-diabetics (14-21).

Researchers have also found that insulin declines in the brain as people age, and patients with Alzheimer’s disease often have insulin resistance and reduced levels of insulin in their brains (25-30)

But what if insulin deficiency is detected in the brain, and then insulin is supplied to the brain, could neurodegeneration and the development of dementia be prevented? And could the progression of existing Alzheimer’s disease be halted?

The answers to these questions appears to be yes:

Diabetic patients who take insulin have improved memory and reduced rates of Alzheimer’s disease;
Elderly diabetics who take insulin have less severe Alzheimer’s disease compared with non-diabetics;
Insulin improves cognition and memory in people with Alzheimer’s disease; and
Insulin prevents and reverses brain degeneration and cognitive impairment in diabetic animals (22-24).

Check out the below video to learn more from one of the leading researchers in the field:

Cutting-Edge Research Shows That Intranasal Insulin Improves Cognition and Memory

The intranasal route of insulin administration provides direct access to the cerebrospinal fluid and brain.

This allows insulin to directly enter the brain from the nose, and bind to receptors within specific areas of the brain that are involved in memory and cognition (42).

“Insulin receptors in the brain are found in high densities in the hippocampus, a region that is fundamentally involved in the acquisition, consolidation, and recollection of new information. ”

An increasing amount of research has been published over the last ten years, demonstrating that intranasal insulin can significantly improve cognition, attention, memory and overall brain function in people with mild cognitive impairment and Alzheimer’s disease (31-33, 38-39, 43-45).

In fact, there are over 30 randomized, double-blind, placebo-controlled trials showing that it’s effective at improving memory, learning and cognitive performance in humans (34-37).

Illustration of how intranasal insulin works.

Yet most people aren’t aware of it, and doctors aren’t prescribing it, while millions of people suffer from dementia.

One study found that it improved objective biomarkers of neurodegeneration, including amyloid deposits and tau pathology, in people with Alzheimer’s disease within a few months. In the group of patients that didn’t receive intranasal insulin, brain function continued to deteriorate (40).

In another study, researchers gave intranasal insulin to 104 adults with mild cognitive impairment or Alzheimer’s disease. At the end of the 4-month study, the participants who received insulin had significantly better memory and cognitive function compared to the group who didn’t receive insulin (41).

The researchers also found that the improvements in cognition were correlated with improvements in objective biomarkers, and concluded that “intranasal insulin therapy can help to stabilize, slow, or possibly even reverse the course of Alzheimer’s disease (41).

Because of the promising research so far, the US government is currently funding a two-year long clinical trial to see if intranasal insulin will help 240 people with Alzheimer’s disease. Results from the Study of Nasal Insulin in the Fight Against Forgetfulness (SNIFF) are expected to be released in 2017.

And intranasal insulin doesn’t just help elderly people with dementia. It’s also been shown to improve memory in younger, healthy individuals (46-51).

Intranasal Insulin and Other Brain and Mental Health Disorders

Alzheimer’s disease isn’t the only brain and mental health condition that can benefit from intranasal insulin.

Here are some others:

ADHD and drug addiction – Insulin affects dopamine, which is a neurotransmitter linked to both these conditions (52).
Depression, anxiety and anger – In one study, 38 healthy people took intranasal insulin for 8 weeks and experienced enhanced mood, increased self-confidence and reduced anger. Another study found that it affected heart-rate variability (53, 59).
Stroke – Researchers point out that “intranasally administered insulin possesses many of the ideal properties for acute stroke neuroprotection” (54, 62).
Bipolar disorder – One study found that intranasal insulin significantly improved executive function in patients with bipolar disorder (55).
Neurodevelopmental disorder – Two studies have found that intranasal insulin improves cognition, autonomy, motor activity, nonverbal communication, social skills and developmental functioning of children and adults with a rare neurodevelopmental disorder (Phelan-McDermid syndrome) (57, 58).
Overall brain function – “Intranasal insulin appears to restore complex neural networking in the direction of normalization”. In other words, it seems to “reboot” the brain (56).
Parkinson’s disease and Down Syndrome – There is no evidence for this yet but there are ongoing trials looking into whether intranasal insulin could help people with these conditions (60, 61).

Safety of Intranasal Insulin and How to Try It Yourself

Numerous studies show that intranasal insulin is incredibly safe and does not cause any significant adverse side effects. The only minor side effects I came across were dizziness, nose bleeding and mild rhinitis, but these were rare (63-65).

This is because unlike regular insulin administration, intranasal insulin only affects the nose and brain. It doesn’t enter the bloodstream, change insulin levels throughout the entire body, or cause low blood sugar (66-83).

Overall, I believe the benefits outweigh the risks and it’s worth trying, especially if you’re struggling with mild cognitive impairment or early Alzheimer’s disease. It may be another decade or more until the research trickles down and reaches your doctor’s office. Research shows that it takes about 17 years for new scientific evidence to be implemented in clinical practice.

However, I’m not a doctor and you should definitely talk to your doctor about this if you’re considering trying it. If you have an open-minded doctor, perhaps they will support you in trying it. Don’t be surprised if they dismiss the idea entirely though.

With that said, you can easily and legally buy insulin yourself. It’s available over the counter without a prescription at any pharmacy (in the US and Canada). Pharmacists hold it behind the counter and you just have to walk up and ask for “Novolin R.” In Canada, it’s called “Novolin Toronto.”

It’s that simple. You don’t need to provide personal identification or sign anything. It costs about $30.

After that, you can get a nasal spray bottle - like this one or this one.

Then, use pliers to carefully remove the rubber cap from the insulin vial, and pour the insulin into the spray bottle.

At this point, you’re ready to use it. Make sure to keep it in the fridge when you're not using it.

Again, I’m not a doctor. So talk to your doctor about this before trying it. But I feel this is worth sharing and writing about considering it has massive potential to help many people who are struggling day-to-day.

Dosage

Each spray from the nasal bottle is 0.1mL or 10IU of insulin.

Dosages in human studies range from 10IU to 160IU (1 to 16 sprays) daily.

In the longest lasting study, participants took either 20 IU (2 sprays) or 40IU (4 sprays) of insulin daily for four months (86).

So, if you’re going to try it, I wouldn’t take more than 40IU (4 sprays) for longer than 4 months.

However, participants in the ongoing SNIFF trial have been taking intranasal insulin for more than one year, so once the results from that study are released in 2017, my recommendation may change.

Overall, self-experimentation is necessary to find the correct dosage that works best for you.

Conclusion

Intranasal insulin is a very impressive and exciting substance, and the lack of side effects is encouraging.

If you’re looking to improve your memory and brain function and avoid Alzheimer’s disease, it’s definitely worth considering and talking to your doctor about it.

An elderly man sprays intranasal insulin up his nose.

All that’s needed is:

Novalin R (US) or Novalin Toronto (Canada)
Nasal spray bottle
Pliers

I’m aware that this might be little bit “out there” for some people, but I think it has the potential to help a lot of people reach optimal brain and mental health.

Please share with anyone who is struggling with cognitive impairment or the early signs of dementia because it isn't a very well known treatment.