NUTRITION:  An Important Key To Your Physical Well-being  

The importance of eating healthy meals should not be underestimated. One of the first action steps that I took when I got serious about my physical wellness was to take a closer look at my nutrition choices, both foods and supplements. One of the easiest ways to improve your diet is to choose organic whenever possible. Amazingly, you can decrease your pesticide exposure by 90% if the majority of your diet consists of organic food choices.   

In regards to supplements, they have also been a key component in restoring my health and vitality. Due to years of synthetic chemical and pesticide use, the condition of our commercial agricultural soil has been steadily degrading which has decreased the vitamin and mineral content in our conventional food sources. Therefore, it is important that you compliment your diet with high quality supplements in order to fill the nutrition gaps.     

I have had great success with Amare Global’s full line of nutrition products that are geared to replenish your gut microbiome and nourish your mental wellness. You can read about my story with Amare and more about these supplements here.

BEMER Therapy:  Improve Your Blood Circulation

PEMF therapy is based on the use of Pulsed Electromagnetic Fields which support your body’s natural ability to heal itself. PEMF is another wonderful tool that I would never live without. After experiencing remarkable results with my own hip discomfort and neck issues, it is a must-have in my preventive medicine toolbox.   

The device that I use is BEMER Therapy. I chose BEMER due to its solid science and the fact that the technology is a Class 2 medical device. BEMER has been in existence for 22-years and its technology is being utilized worldwide. BEMER is being used in hospitals, healthcare facilities, and universities across the globe. The technology is being recommended by doctors, physicians, veterinarians, NASA, the NFL Alumni Association, and people from all walks of life. 

The video that I have shared below placed BEMER on the map for its scientific achievement and unsurpassed ability to improve microcirculation. It was taken with a $30 million microscope called Intravital Microscopy. It shows the remarkable effect that BEMER has upon blood flow which is the primary use of PEMF therapy devices. Learn about the benefits of BEMER and the right questions to ask when searching for a PEMF therapy device, here.   

HEALY:  The Next Generation of Frequency Medicine

Healy is a Class 2 medical device TENS unit that is used for the treatment of pain in chronic pain, fibromyalgia, skeletal pain and migraine, as well as for the supportive treatment of mental illnesses such as depression, anxiety and related sleep disorders. 

In addition to delivering small electrical impulses to the body, what is really amazing is that Healy has a unique, patented Quantum Sensor which does an analysis, tells you which programs you need at that particular moment, and transmits the appropriate frequencies. It is uncannily accurate!

Healy is based on the TimeWaver clinical device. TimeWaver has a medical database of over 300,000 frequencies, compiled by 2000 clinicians working with over 500,000 patients. Healy is a portable, wearable device that accesses this very same database! A person can choose what type of therapy they need, such as sleep, stress reduction, pain, gastrointestinal, lungs, kidney, meridians, mental, emotional, etc. or Healy can perform the analysis for you! 

You can access more information about the Healy wearable device here.  

Please contact Inspire Your Journey, and we will be glad to assist you!


Susan Kapatoes
C: 508-282-7877


The author, Susan Kapatoes, MHA is the founder and owner of Inspire Your Journey, a holistic wellness company. She is a Wellness Partner with Amare Global, and an Independent Distributor with BEMER Therapy and Healy World.  She lives in Massachusetts.  





We are a nation obsessed with knowing the ingredients in our food. There have been protests by consumer groups demanding better nutritional labeling so we can be informed about the vitamins, minerals, and nutrients for each and every serving.

For the health conscious individual, we are even more astute. As we shop through the grocery store, we hold packages of food in our hands, gazing at the list of ingredients just to make sure it passes our inspection. I have done this time-and-time again and continue to witness this scene among other health conscious shoppers in the supermarkets.

We want to KNOW if our food and health supplements contain sugar, gluten, dairy, artificial colors, artificial flavors, GMO’s, soy, artificial sweeteners, or preservatives.

Why then, have the majority of us never asked about the ingredients in our vaccines?

For myself personally, I have not asked this question. And I am a nutritionist with an educational background in healthcare administration. Why have I never asked my doctor if I could view the ingredient list or the package insert of a vaccine before the unknown substance was injected into my body?

A Word or Two About My Stance

When I research a topic for my blog, especially one that is controversial, it is important that I become an objective investigator. In order to be a person who is objective, one must look at both sides of a story. You are taking this journey with me because I began this research project with new eyes that were eager and hopeful to know more truth.

While performing my investigation, I have discovered that the vaccine narrative is not black and white, it is gray.

Are these statements true or false?

  1. All vaccines are safe
  2. All vaccines are unsafe

My position is that both of these statements are false. I have come to realize that vaccines have resulted in positive achievements along with unintended consequences.

The purpose of this blog is to simply increase your awareness surrounding the vaccine story. This awareness will help you to understand the larger picture of the vaccine paradigm so that you can begin to educate yourself and make informed choices regarding the usage of vaccines.

The Good News About Vaccination

Many infectious diseases have been prevented by vaccines and some of them have even been eradicated. The efforts of the vaccine program have been proven over the years, and here are a few examples of its successful achievements.

  • During the 1970s, the smallpox vaccine was eliminated from the vaccine schedule because of successful eradication efforts.
  • Between 1988-2003, there was a 99% decline in polio.
  • Between 1999-2003, we experienced a 40% decrease in measles worldwide.
  • During the 1990s, Hepatitis B disease was virtually eliminated in children less than 18 years of age.

The noble intentions of the vaccine industry in trying to eradicate or minimize the spread of disease is noted and acknowledged. Their efforts have resulted in successes, but there have also been setbacks.

Before we go into further details about these setbacks, here are some key points in the history of vaccines which will set the stage for our next topic of focus.

Key Points in the History of Vaccines

Late 1970s to mid-1980s –
By this time in the U.S, several vaccine manufacturers were being sued due to children developing encephalopathy and experiencing motor dysfunction from the DTP (Diphtheria, tetanus, pertussis) vaccine. For every dollar the vaccine companies were making on DTP, they were spending $20 in legal fees to cover the litigation costs. These vaccine companies went to Congress and threatened to stop making vaccines.

1986 – Due to the threats to abort the manufacture of vaccines, Congress passes The National Childhood Vaccine Injury Act (the Vaccine Act).

What did the Vaccine Act do?

  • Made it illegal to sue and redress vaccine manufacturers for negligence or injuries related to vaccines.
  • Denied parents the ability to seek documents on the safety of vaccines from the companies that produced them, unless permission is granted by the court. This is dramatically different from the typical products liability action in which the company must turn over all relevant documents.
  • Allowed new vaccines into the vaccination schedule at a quicker rate because this Act did not require vaccine companies to conduct double-blind placebo studies which are the standard quality control procedures for safety testing.

1988 – The National Vaccine Injury Compensation Program (NVICP) was established to provide compensation for individuals who experience adverse events, injury, or death related to a vaccination. The Vaccine Court has compensated more than $4 billion in claims to children who have been injured by vaccines.

2011 – CDC hailed vaccinations as one of the top 10 public health achievements of the first decade of the 21st century in the Morbidity and Mortality Weekly Report.

2018 – Informed Consent Action Network (ICAN) wins lawsuit against the U.S. Department of Health and Human Services (HHS). HHS admitted that, in direct violation of Federal law, it failed to provide a single vaccine safety report to Congress for thirty years.

2020 – The CDC’s vaccine schedule mandates that approximately 50 doses of vaccines be given to a child by one year of age. In 1986, the average number of vaccine doses given to a child by one year of age was 11.

A Word About Vaccine Safety

Unlike medicines and pharmaceutical drugs, vaccines are not required to be safety tested against a placebo. You might be wondering why. The lack of required safety testing originates from the birth of the vaccine program itself.

The U.S. vaccine program was initially launched as a national security defense system to protect the U.S in case of a potential biological attack on our country. If we were attacked, Congress wanted to ensure that the U.S. could create and distribute a vaccine to a minimum of 200 million people without regulatory impediments. If Congress called it a medicine, the vaccine would need to submit to double-blind placebo safety testing which would take 2-5 years to complete. This was too long to wait, so it was decided to label vaccines as a biologic then exempt biologics from ‘biological’ safety testing.

Biological safety testing involves testing a product on a living organism such as an animal or human being to ascertain its safety and impact on that organism. This differs from product safety testing which strictly involves the product being tested to ensure that it is free of adventitious agents (e.g. viruses or bacteria).

Vaccines, as products, are required to undergo testing to assess the safety of its ingredients. They are not required to undergo biological safety testing as outlined in the Vaccine Act of 1986.

In 2018, a legal case was won by ICAN who sued the HHS when the HHS could not provide the vaccine safety reports as required by the 1986 Vaccine Act. According to the Vaccine Act, a report must be submitted to Congress every two years certifying that the vaccine schedule is safe. To date, there should be 16 reports available to every American parent testifying to the safety of the childhood vaccination schedule, but there are zero.

“HHS was unable to show that a placebo safety test had been conducted for a single vaccine.” – Robert F. Kennedy, Jr.

A double-blind placebo study means that the individuals getting the treatment and the researchers administering the treatment don’t know which group is getting the real treatment or placebo. The individuals and researchers are both “blind” making it a double-blind placebo study. To date, there have been no double-blind placebo tests conducted for any of the vaccines.

If you are interested in learning more about the Vaccine Act, I recommend you watch 1986 The Act, a feature film directed by Dr. Andy Wakefield. The story follows a couple who are having a baby. The couple discovers details about the safety of vaccinations and how this knowledge might impact their family.



The Medical Implications and Potential Side Effects Surrounding Vaccination

There are many different kinds of vaccines available so I have decided to focus on the influenza vaccine since this biologic is given to the widest range of our population, from 6 months of age to over 65 years.

The first vaccine for influenza was developed in 1938 and given to U.S. soldiers during World War II. Today, there are trivalent and quadrivalent flu vaccines. Trivalent consists of three inactivated influenza viruses while quadrivalent is designed to protect against four different influenza viruses: two influenza A viruses and two influenza B viruses.

Ingredients of Concern


Aluminum is used in a certain percentage of vaccines as an adjuvant which helps the body have a stronger immune response after receiving vaccination. It was first introduced in the 1930s with the diphtheria and tetanus vaccines. Today, aluminum can be found in hepatitis A, hepatitis B, diphtheria-tetanus-containing vaccines, Haemophilus influenzae type b (Hib), pneumococcal, and certain flu vaccines.

Most mainstream media sources will tell you that aluminum in vaccines is safe and harmless. But if you dig a little deeper, one begins to realize that this statement is not entirely true.

A research study documented in Brain, A Journal of Neurology, found that macrophagic myofasciitis (MMF) is a condition characterized by muscle pain that can be localized to the limbs or diffused throughout the body.  Other symptoms can include joint pain, muscle weakness, fatigue, fever, and muscle tenderness.

Specifically, MMF consists of inflammatory microphage formations with aluminum-containing inclusions associated with deltoid muscle necrosis. The deltoid muscle in the upper arm is the preferred injection site of the influenza vaccine for adults 19 years of age and older.

In another study published in the Journal of Inorganic Chemistry, a critical analysis was performed on the top three reference studies commonly used to suggest that vaccine-derived aluminum is safe. The study concluded that, “given their serious conceptual and methodological weaknesses, the 3 available toxico-kinetic studies objectively constitute insufficient bases to guarantee the absolute safety of aluminum adjuvants administered at very large scale, in particular over the long term.”

Unexpectedly long-lasting biopersistence within immune cells in some individuals, and reports of chronic fatigue syndrome, cognitive dysfunction, myalgia, dysautonomia and autoimmune/inflammatory features temporally linked to multiple Al-containing vaccine administrations. – Toxicology

Aluminum is intended to be administered to billions of individuals over the next several years via vaccinations. It has been suggested that new long-term studies be conducted in vivo (within living organisms) to ensure a maximum level of safety.


Thimerosal is a mercury-based preservative that is used in vaccines to prevent microbial growth in the event that the vaccine is contaminated, as might occur with repeated puncture of a multi-dose vial with a needle.

According to RKJ Jr., the largest percentage of mercury exposure to children is through vaccines, and mercury is a thousand times more neurotoxic than lead.

Thimerosal was first added to childhood vaccines in the 1930s. In 1989, with the introduction of the Haemophilus influenza B (Hib) vaccine, exposure levels to mercury doubled in children who were given these vaccines.

Today, Thimerosal is used in one-third of flu vaccines. Single-dose vials of the flu vaccine do not contain thimerosal. However, for multi-dose vials, each 0.5 mL dose contains 25 mcg of mercury. Therefore, if your flu vaccine originates from a mult-dose vial, you receive 25 mcg of mercury with each shot. It should be noted that multi-dose vaccines are cheaper to produce in larger quantities than single-dose vaccines.

The Neurotoxic Effect of Mercury

On the CDC website, it is stated that Thimerosal is cleared from the body quickly and easily. The truth is that Thimerosal is cleared from the blood relatively quickly, typically within a few weeks. However, the mercury from Thimerosal does not leave the body. It is eventually distributed to the brain because it crosses the blood-brain barrier rather easily.

These findings on Thimerosal were confirmed in 2005 by Thomas Burbacher, PhD who conducted a study involving infant monkeys who were exposed to mercury via intramuscular injections of vaccines containing thimerosal.

Burbacher concluded that the data from his study supports the prediction that, although little accumulation of mercury in the blood occurs over time with repeated vaccinations, accumulation of mercury in the brain will occur over time.

Burbacher’s research also revealed significant differences between methylmercury and ethylmercury metabolism. Methylmercury is the type of mercury found in tuna, whereas ethylmercury is used in vaccines. Regulators used methylmercury as a benchmark, rather than ethylmercury when evaluating the safety of Thimerosal.

The bottom line is that trying to assess the effects of a compound (ethylmercury) with very little or no data is not a good thing to do. Unfortunately, we started doing studies on this compound way too late. – Burbacher

In another study documented in the Journal of Toxicology, researchers exposed human brain cells to ethylmercury and found mitochondrial toxicity, DNA damage, and DNA mutations to the cells. The researchers marked this finding as important because the number of human disease states involving mitochondrial dysfunction have been rapidly increasing over the years.

Because the mercury in Thimerosal is cleared from the blood but eventually gets deposited in brain tissue, it is recommended that individuals get tested to assess the mercury levels in their brain tissue if they are concerned about heavy metal overload.

On a positive note, due to the safety hazards of Thimerosal, vaccines recommended for children ≤ 6 years of age were made available in thimerosal-free versions in the United States between 1999 and 2001. However, other countries still use multiple-dose vials containing Thimerosal to maintain their childhood immunization programs.

List of all thirty-eight vaccine ingredients:

2-Phenoxyethanol, albumin, aluminum hydroxide, aluminum potassium sulfate, amino acids, ammonium sulfate, antibiotics, bovine components, bovine serum, chick embryo cell culture, culture, detergent, dextrose, enzymes, formaldehyde, gelatin, glutaraldehyde, human components, human embryonic cells, lactalbumin hydrolysate, medium 199, mineral salts, monosodium l-glutamate, phenol, phosphate, polymixin B sulfate, polysorbate-80, potassium aluminum sulfate, potassium chloride, potassium phosphate monobasic, sodium borate, sodium chloride, sodium phosphate dibasic, sorbitol, soy peptone, sucrose, thimerosal, vero (monkey kidney) cells, and yeast protein.

Data from the Centers for Disease Control and Prevention

The Moral and Ethical Considerations of our Vaccine Manufacturing Process

In this section, I am going to address an important topic. It involves the use of human fetal tissue in the manufacturing of certain vaccines. You can access a list of vaccines containing fetal-tissue here.

Dr. Theresa Deisher is the founder of Sound Choice Pharmaceutical Institute, a biomedical research organization that focuses on research regarding the manufacturing of vaccines and the public health consequences of our vaccine manufacturing practices. Dr. Deisher obtained her PhD in molecular and cellular physiology from Stanford University and has 23 patents to her name. She was recently interviewed by RFK Jr. and what follows is a summary of their discussion.

Why would we want to put human fetal tissue in vaccines? The fetal tissue is used as a substrate to grow the viruses that will be used in the vaccines. The downfall is that these vaccines contain human fetal DNA fragments that will be passed onto the individuals who take these vaccines.

Some people (including children and babies) will produce antibodies against the foreign fetal DNA. This causes an autoimmune response in which the antibodies may potentially attack the host’s own body. This can happen immediately or years later.

Another danger is that of DNA insertion. The foreign fetal DNA fragments will insert themselves into the host’s blood stem cells, giving the fetal DNA a much better chance to survive and proliferate. The end result is that the foreign DNA could become the dominant stem cell making most of the host’s blood cells.

Empowered Actions You Can Take

  1. Ask for thimerosal-free and aluminum-free vaccines such as Flublok. This flu vaccine was formulated by Dr. Manon Cox, a board member of AVM Biotechnology. Flublok has no adjuvants and is made on insect cells so there is no danger of retroviruses lingering in the host’s body which may happen with vaccines made on animal cells.
  2. Ask for vaccines that are free of human fetal tissue. You can find a list of vaccines containing fetal tissue here as well as non-fetal alternatives. This list was obtained from the Sound Choice Pharmaceutical Institute.
  3. Ask to see the package insert for the vaccines you are receiving. The package insert lists the warnings, precautions, adverse reactions, and vaccine ingredients.
  4. Aluminum and mercury are known to accumulate in brain tissue over time. It is recommended to get tested for heavy metal toxicity in your brain tissue if you are concerned about the neurotoxic effect of these metals.
  5. If you or someone in your family has been injured due to a vaccination, you may be compensated by filing a claim with the National Vaccine Injury Compensation Program.

Closing Thoughts

Throughout the years, the vaccination program has witnessed its share of achievements as well as its share of unforeseen setbacks. Similar to prescribed medication, vaccines can have benefits, but they can also produce unwanted side effects.

The intention of the vaccination program to eradicate the spread of disease is noteworthy. As with any scientific body of knowledge, there are ongoing efforts to improve the efficacy of the vaccination program.

Awareness of potential and developing issues is the first step in creating new tools and quality control standards to ensure the safety of our vaccination schedule.

This information is for educational purposes only. It is not intended to be interpreted as medical advice. Please consult your healthcare provider for additional details regarding vaccines. 

The author, Susan Kapatoes, MHA is the founder and owner of Inspire Your Journey, a holistic wellness company. She is a Wellness Partner with Amare Global, the Mental Wellness Company, and an Independent Distributor with BEMER Therapy. She currently ives in Massachusetts.  


Website Resources

Research References



by Susan Kapatoes, MHA, CPC

It has been proven that meditation helps you lose weight, but how?

By regulating our cortisol levels, nourishing a balanced state of consciousness, and promoting a healthy state of mind, meditation is a powerful tool to help you shed those unwanted pounds.

Meditation helps to Regulate Cortisol

Cortisol is an important hormone released by the adrenal glands. It helps to regulate the body’s metabolism, especially when we are under stressful situations. Levels of cortisol rise during tension-filled times which is a natural part of our body’s “fight-or-flight” response to stress. It prepares the body by flooding it with glucose (blood sugar) and inhibiting insulin secretion, thereby preventing the glucose from being stored and making it available for immediate use by the body. After the stressful situation subsides, hormone levels return to normal.

However, when we are experiencing chronic stress, this can lead to chronic excess levels of cortisol which can cause weight gain. High levels of cortisol are known to promote storage of fat within visceral fat cells, those located under the muscle and deep in the abdomen. Chronically high levels of cortisol result in consistently high levels of blood sugar (along with insulin suppression) which leads to cells that are starved of glucose and crying out for energy. This scenario sends hunger signals to the brain which can cause overeating and any unused glucose is eventually stored as fat.

In a 2013 study conducted by the University of California, Davis (Saron et al), researchers found that mindfulness meditation had cut cortisol levels by more than half. Another study conducted in Thailand (Turakitwanakan et al) concurred that mindfulness meditation lowers the cortisol levels in the blood suggesting that it can lower stress and may decrease the risk of diseases that arise from stress such as psychiatric disorder, peptic ulcer and migraine.

Meditation helps to decrease Binge Eating

For many people going through emotional challenges such as depression, loneliness, or boredom, they often turn to food to help appease the emotional emptiness they are feeling inside. Comfort foods such as sweets, cakes, and pastries might make us feel ‘good’ for a couple of hours, but when the sugar crash hits, the desire to eat more sugary foods increases, and the vicious craving cycle begins. Meanwhile, the food has done nothing to truly mitigate the emotional distress that triggered the binge eating in the first place.

This is where meditation comes into play as it helps to soothe the stress and anxiety that is associated with our emotional roller coaster rides. Regular meditation practice increases our Emotional Intelligence (EQ) which means that we remain calmer during stressful situations. We can better cope with the demands of our daily life and not get frazzled so easily. We can remain more even keeled during the taxing times, nurturing a balanced state of consciousness throughout the day. When we feel centered and more grounded with our emotions, we make better decisions and are less likely to react with the same binge eating impulse that we did before.

Meditation helps to Combat Food Addiction

The common traits of people with addictive behavior patterns (food, alcohol, drugs, tobacco) include: (1) lack of GABA, (2) beta waves dominate, and (3) dopamine levels rise and crash. The common traits of people who meditate on a regular basis, especially when combined with brainwave entrainment, include: (1) optimal levels of GABA, (2) alpha & theta waves dominate, and (3) dopamine levels increase but remain steady.

When there are optimal levels of GABA and our dopamine levels remain steady, the cravings for sugary food and the tendency to overeat will naturally diminish. Luckily, the science of brainwave entrainment can be used as tool to help steady our levels of GABA and dopamine.

To learn more about brainwave entrainment, please read my blog Using Brainwave Entrainment To Conquer Addiction.

  • Common Traits of People with Addictive Behavior Patterns
  • Lack of GABA
  • Beta Waves dominate
  • Dopamine levels rise and crash
  • Common Traits of People who Meditate on a Consistent Basis
  • Optimal levels of GABA
  • Alpha & Theta Waves dominate
  • Dopamine levels increase but remain steady

GABA: The calm brain chemical; reduces nerve cell excitability throughout the central nervous system.

Beta Waves: Normal waking consciousness.

Dopamine: The euphoria-producing brain chemical.

Interested in learning more?



Susan Kapatoes, MHA, CPC  is a Holistic Health Practitioner, Nutritionist, Reiki Master, Meditation Instructor, and published author. She is the owner of Inspire Your Journey and a Wellness Partner with Amare Global, the Mental Wellness Company. She is available for appointments at the SheBreathes Balance & Wellness Studio in Walpole, MA. 


Aronson, Dina. “Cortisol – Its Role in Stress, Inflammation, and Indications for Diet Therapy.” Today’s Dietitian, Vol. 11 No. 11 P. 38, Nov. 2009,

EOC Institute – Why Mindfulness Meditation Is Such A Powerful Weight Loss Tool (2018). Retrieved from

Kjaer TW, e. (2002). Increased dopamine tone during meditation-induced change of consciousness. PubMed.  NCBI. Retrieved from

Turakitwanakan W, e. (2013). Effects of mindfulness meditation on serum cortisol of medical students. J Med Assoc Thai. 2013 Jan;96 Suppl 1: S90-5. PubMed. NCBI. Retrieved from

Saron, e. (2013). Mindfulness from meditation associated with lower stress hormone. Retrieved from



by Susan Kapatoes, MHA, CPC  

What are brainwaves? 

In the early 1900’s, it was discovered that our brain emits pulses of electrical signals that form distinctive patterns called brainwaves. The four primary brainwaves are Beta, Alpha, Theta and Delta arranged from fastest to slowest frequency. Brainwave speed is measured in Hertz (cycles per second).

Each type of brainwave has unique benefits that are associated with specific states of consciousness. Our thoughts, moods, emotions, and biological chemistry are all impacted by our brainwaves which change according to what we’re doing and feeling.

Since most of us spend our days in the Beta state which reflects our normal waking consciousness, I will be focusing on the Alpha, Theta, and Delta frequencies and how we can incorporate the benefits of these brainwaves into our daily lives.

When are these waves present?

When slower brainwaves are overly dominant, we may feel groggy, sluggish, dreamy or tired; when faster brainwaves are overly dominant, we can feel hyper-alert, anxious, stressed out, or paranoid. Multiple brain waves may occur at the same time, but there is typically one brainwave that is dominant at any given time.

  • Alpha (7-13 Hz) – when you are meditating or fully present in the moment with a quiet state of mind. You are aware of your surroundings with a calm but alert focus.
  • Theta (4-7 Hz) – on the threshold of sleep, upon waking up from sleep, or deep meditation. You are aware of your surroundings in a trance-like focus.
  • Delta (0-4 Hz) – deep sleep, unconscious and subconscious realm.

What is Brainwave Entrainment?

Brainwave entrainment is a method that can be utilized to help you reap the benefits that each type of brainwave has to offer. It is a process of stimulating the brain into a specific state by using a pulsing sound, light, or electromagnetic field. The pulses elicit the brain’s ‘frequency following’ response, encouraging the brainwaves to align to the frequency of the given beat. This is called Brainwave Entrainment. I will be focusing on audio brainwave entrainment which uses sound, i.e. music, to deliver these frequencies.

How does Brainwave Entrainment Music work?

Audio brainwave entrainment works in two ways. The first method is delivering music incorporated with binaural beats. For this type, you need headphones because the left and right ears need to receive two separate frequencies for the brain to perceive the third frequency. Let’s say we feed 400 Hz into one ear and 404 Hz into the other. The brain then perceives a third frequency at the mathematical difference between the two, which is 4 Hertz. The brain then follows along at this frequency and is entrained. This is known as the frequency response process. Binaural beats have a rhythmic and hypnotic sound-like quality, which is well suited for Meditation and Reiki sessions.

The second is isotones. Isochronic tones differ from binaural beats in that they use a single tone, not two. Because they use a single pulsating tone to penetrate the left and right hemispheres of the brain, they do not require headphones. Isochronic tones have a sharp, pulsating sound quality.

How You Can Use Brainwave Music

There are two ways that you can listen to music embedded with specific brainwave frequencies in order to benefit from their qualities: with headphones or without headphones. Which is better?  

  1. With Headphones – In order to obtain the maximum benefit from your sound tones, you need to listen to the brainwave music with headphones as the binaural audio layer of the technology needs stereo headphones in order to work correctly. For those of you who are serious about healing yourselves and have committed to making lasting changes to your physical, mental, and emotional well-being, I recommend using this method and contacting me for a free Health Coaching Consultation to find out more information about brainwave entrainment.
  2. Without Headphones – Listening to brainwave entrainment music without headphones still brings you the benefits of relaxation as the ambient background music has a calming effect on your entire nervous system. The isochronic audio layer of the technology does not require headphones and can work with regular open-air speakers. This method can be used by anyone who is curious about brainwave entrainment or as an introduction to the sound quality of the music. It can be used as an ongoing support system for both novices and seasoned clients.    

Overall Benefits

Relaxation – There are benefits that you will consistently feel from all three brainwaves (alpha, theta, delta) which include a soothing calmness and relaxation, leaving you with a feeling of greater inner peace and tranquility. They will help you cope with everyday anxiety more efficiently by helping you to stay more calm during stressful situations. This ability to handle our emotions more intelligently is a reflection of our state of Emotional Intelligence (EQ).  

Whole Brain Synchronization – In addition to increasing our Emotional Intelligence, meditation has been proven to strengthen the link between our two brain hemispheres, according to a NeuroImage study. The right and left hemispheres of our brain communicate via neural pathways which is known as neural plasticity. We have the ability to develop new neural pathways which means we have the ability to change our behavior patterns and develop healthier habits.      

Healthier HabitsResearch from the University College of London shows that it takes approximately two months to form a new habit. This is why practice makes perfect when it comes to changing behaviors, improving your thought process, or integrating a physical task into your daily routine such as exercise.   

This is why it takes commitment and dedication to rewire our brains so that we can make lasting changes to our physical, mental, and emotional well-being. The good news is that you can form healthy habits and break unhealthy ones once you’ve made up your mind that you will persevere. Over time, the new behavior will start to happen automatically.   

Specific Benefits

In addition to the overall benefits, the Alpha, Theta, and Delta brainwaves offer specific benefits as they have a direct impact upon our state of consciousness and physiology. As a result, there are certain conditions that these brainwave frequencies have the potential to dissolve, eradicate, or lessen:

Alpha Waves (7-13 Hz)

  • Alpha waves are known to help with concentration, studying, and learning. They help to focus the mind by quieting mental chatter. When we are able to maintain a calm focus, we can think more clearly and make better decisions.
  • Alpha waves can help to dissolve phobias and release fears, especially dysfunctional thought patterns that are sabotaging your personal growth and self-confidence.
  • Studies have shown that Alpha waves can help people to release addictive behavior patterns. See more information below on how brainwave entrainment can help to combat addiction.

Theta Waves (4-7 Hz)

  • Theta waves are known to help combat depression and boost inspiration. They allow intuitive insights to flow to the forefront of our consciousness while in this deep state of calmness, giving us access to our own higher wisdom.
  • Theta waves can help to dissolve phobias and release fears, especially dysfunctional thought patterns that are sabotaging your personal growth and self-confidence.
  • Studies have shown that Theta waves can help people to release addictive behavior patterns. See more information below on how brainwave entrainment can help to combat addiction.

Delta Waves (0-4 Hz)

  • Delta waves are known to help with insomnia as they are present during stages of deep sleep. They offer a refreshing sleep, allowing the body and brain to rest and repair.
  • Delta waves can help us feel younger and combat the effects of anti-aging as we release the most Human Growth Hormone (HGH) when Delta waves are present.
  • Delta waves can help us to restore our immune system and make it stronger. These waves offer deep healing to the human body and a sense of renewal.

When To Use these Brainwaves

ALPHA  – Use Alpha brainwaves when you want to study for exams, focus at work, be more present, increase your creativity and problem solving skills, release fears/phobias/addictions.

THETA  – Use Theta brainwaves when you want to feel inspired, combat depression, strengthen your intuition, increase your creativity and problem solving skills, release fears/phobias/addictions.

DELTA – Use Delta brainwaves when you want to sleep better, have more energy, restore your health, feel younger, rejuvenate your immune system.


A 2005 study published in The American Journal of Drug and Alcohol Abuse (Scott et al) looked at 121 patients going through an inpatient substance abuse program. Alpha & Theta brainwave entrainment technology was used to put the patients’ brainwave patterns into the Alpha & Theta states. After one year, 77% patients were completely drug free.

  • Common Traits of People with Addictions (alcohol, drugs, tobacco, caffeine, food)
  • Lack of GABA
  • Beta waves dominate
  • Dopamine levels rise & crash
  • Common Traits of People who Meditate (especially with brainwave entrainment music)
  • Optimal Levels of GABA
  • Alpha & Theta waves dominate
  • Dopamine levels increase but remain steady

GABA: The calm brain chemical. Reduces nerve cell excitability throughout the central nervous system.

Beta Waves: Normal waking consciousness.

Dopamine: The euphoria-producing brain chemical.


Using Brainwave Entrainment 

Do you suffer from addiction? Are you feeling sluggish due to a lack of motivation? Do you feel tired upon waking from a full night’s sleep? Are you combating bouts of depression? Do you need to study for an exam and have problems concentrating?

Brainwave entrainment technology can help to improve these conditions and more.

Interested in learning more?



Susan Kapatoes, MHA, CPC  is a Holistic Health Practitioner, Nutritionist, Reiki Master, Meditation Instructor, and published author. She is the owner of Inspire Your Journey and a Wellness Partner with Amare Global, the Mental Wellness Company. She is available for appointments at the SheBreathes Balance & Wellness Studio in Walpole, MA. 



EOC Institute – 7 Compelling Reasons Meditation Can Conquer Any Addiction. (2018). Retrieved from

EOC Institute – 7 Key Meditation Chemicals: Melatonin, Serotonin, GABA, DHEA, Endorphins. (2018). Retrieved from

How long does it take to form a habit?. (2009). University College London. UK Health Behaviour Research Centre. Retrieved from   

Luders, E., Phillips, O., Clark, K., Kurth, F., Toga, A., & Narr, K. (2012). Bridging the hemispheres in meditation: Thicker callosal regions and enhanced fractional anisotropy (FA) in long-term practitioners. Neuroimage, 61(1), 181-187. doi: 10.1016/j.neuroimage.2012.02.026


by Susan Kapatoes, MHA, CPC

The purpose of this article is to illuminate the symbiotic relationship between nutrition and meditation and why it is important to get these two into proper alignment. The foods that you are eating on a daily basis will influence your ability to think clearly and meditate effectively, so you’ll want to be mindful of your diet as you begin to experience the benefits of meditation which include an increase in calmness, improved mental clarity, and the ability to soothe the stress and anxiety of everyday living.

Before we get into the dietary aspects, I would like to provide a bit of information about myself as I have always been interested in the world of nutrition starting from a very young age. When I was about 7 years old, I used to love to eat cold cereal. As I ate my bowl of Cheerios, I placed several other boxes of cereal in front of me so I could read their nutrition labels as I enjoyed my breakfast.

At this young age, I did not know the meaning of carbohydrates, protein, or fat but I was fascinated with the percentages and intently compared each box against the other. Thus began my interest in the wellness arena. Since those early days of reading cereal labels, I have since earned a Bachelor’s Degree in Nutrition and continue to be mindful of the foods that I consume on a daily basis.

What Is Meditation?

Meditation is a self-directed practice for relaxing the body and calming the mind. Most meditative techniques have come to the West from Eastern practices in India, China, and Japan. It has a long history of use for promoting physical relaxation, improving emotional composure, decreasing stress, and enhancing overall health and well-being.

There are many types of meditation, but most have four elements in common: (1) a quiet location, (2) a comfortable posture, (3) a focus of attention, and (4) a mindful attitude of letting distractions come and go without judging them.

Your Dietary Habits Will Influence Your Mind 

As you begin to meditate, it will be important that you become aware of the foods that you are consuming on a daily basis because the quality of your dietary intake will have an influence upon your meditative experience. Feeding your body a nourishing diet is a key for success because this will give your system a steady stream of energy along with all the vitamins and minerals it needs to obtain optimal health.

If you consistently suffer from blood sugar highs and lows on a day to day basis, you will have greater difficulty getting into the meditative state and holding it there for an extended period of time. Ideally, you want to be able to ‘get into the zone’ as easily as possible and maintain that state of mind as you progress through your session.

If you experience a blood sugar crash mid-way through, your body will pull you away from that meditative state and take you out of the zone. With this being said, here are some health-giving tips that will help to keep your mind in that reflective focus. After reading this blog, you will have a better idea of how to eat right in order to experience the best meditation results.

The Importance of Carbohydrates

Eating the right type of carbohydrates can not only boost your health, they can help you to concentrate and meditate more efficiently. According to the American Diabetes Association, carbohydrates are the main source of energy for our body. We also intake energy in the form of protein and fats. For this discussion, we will be spotlighting our attention on carbohydrates.

Carbohydrates are the sugars, starches, and fibers found in fruits, grains, vegetables and milk products. They are called carbohydrates because, at the chemical level, they contain carbon, hydrogen, and oxygen. Carbohydrates are important for many functions within our body, including brain performance and blood sugar optimization.

Through research that has been performed over the years, it has been discovered that not all carbohydrates are created equally. Choosing the right kind of carbs to consume in your diet will have a beneficial impact upon your meditative experience.

Carbohydrates:  The Good vs. Bad

In general, there are two types of carbohydrates that we consume in our diet: non-processed (good) and processed (bad). The processed or simple carbs are found in candy, soda and syrups. These foods are made with refined sugars and typically do not have vitamins, minerals or fiber. This is why they are frequently called “empty calories.”

The non-processed or complex carbs are often found in starchy foods such as beans, peas, potatoes, corn, and whole-grain breads and cereal. These carbs get absorbed more slowly into our systems, avoiding spikes in blood sugar levels, thereby providing a more sustained energy level.

Processed carbs, on the other hand, cause bursts of energy much more quickly than complex carbs because of the quicker rate at which they are digested and absorbed. The processed carbs can lead to spikes in blood sugar levels causing “sugar highs” which in turn can also cause “sugar lows.”

Common Sources of  Non-Processed Carbs:

  • Whole Grains
  • Fruits & Vegetables
  • Nuts & Seeds
  • Beans & Legumes
  • Meat, Poultry, Seafood

Common Sources of Processed Carbs:

  • White Bread & Pasta
  • Soda & Syrups
  • Donuts & Pastry
  • Candy & Sweets
  • White Rice

Maintaining Homeostasis

If you eat two donuts and drink a can of soda at the same time, you will experience a temporary boost of energy. This is due to the insulin rapidly taking the sugar from your bloodstream and bringing it into the cells so the sugar can be used as energy. But, as that sugar is removed from the bloodstream, you’ll then suffer from a significant blood glucose crash, which will probably leave you ravenous, irritable, and very unable to concentrate.

The above explanation is a simplified version of how refined sugar is assimilated in your physical body, but it gives you an idea of how simple carbohydrates, such as white sugar, can influence your mood due to the way they are metabolized in the body. This is why it is important that you are not over consuming refined or processed carbohydrates, especially right before you begin a meditation.

It is best to focus on getting primarily unprocessed carbs in your diet, including whole grains, vegetables, fruits, and beans. These types of carbs will aid the body in maintaining an environment of homeostasis which is defined as the stable state of an organism. Natural, wholesome foods provide a healthy source of fuel for the body, and they also contain a bounty of essential nutrients.

Light Meals Beforehand

There is a reason why meditation teachers and seasoned practitioners recommend waiting 1 to 2 hours after eating a meal to begin a meditation. This general rule has to do with the digestive process. If you try to meditate immediately after eating, you might feel sluggish and struggle to stay awake because the body streams more blood to the digestive system, and the brain releases serotonin that causes drowsiness.

Eating a large, heavy meal before meditating might be the most significant blunder that you could make as you settle into a comfortable position to begin your meditation. You want to make sure that you are feeling content, but not over satiated as this could cause lethargy.  If you are going to eat within 60 minutes of doing your meditation, keep it to small portions that contain around 300 calories which is more like a snack. Fresh fruit, a handful of almonds, or drinking a nutritious smoothie are all healthy choices.

Closing Thoughts

Meditation is part of a collective health and wellness program which includes taking care of your physical body while nourishing a strong mind. By eating right, you can maintain better concentration throughout your meditations.

Consider meditation as exercise for the mind, the same way that a jog or a session of yoga can help to strengthen your body. If you think about what you eat before you meditate the same way that you think about what you eat before you do physical exercise, you will be in good shape.

For overall well-being, it is best to choose wholesome and healthy foods that comprise the majority of your diet. Incorporating meditation into your daily life, even if it is just for five minutes a day, will cultivate centeredness and mental equanimity. By aligning these two elements, proper nutrition and meditation, you will experience a more consistent state of health and balance.

Interested in learning more?

For additional information on proven exercises that you can use to boost your mental strength, please check out the actionable guide by Cleverism, 8 Proven Exercises that Boost Your Mental Strength.


Susan Kapatoes, MHA, CPC  is a Holistic Health Practitioner, Nutritionist, Reiki Master, Meditation Instructor, and published author. She is the owner of Inspire Your Journey and a Wellness Partner with Amare Global, the Mental Wellness Company. She is available for appointments at the SheBreathes Balance & Wellness Studio in Walpole, MA.