{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"EFR 911: Build an Alzheimer's-Resistant Brain - How to Rewire Your Brain for Better Sleep, Focus, and Stress Relief with Dr. Patrick Porter","description":"This episode is brought to you by Fatty15, WHOOP and Timeline. Dr. Patrick Porter, PhD joins us today to break down what brain fitness really means and why modern life is overwhelming a biological system that was never designed for today\u2019s pace. Dr. Porter explains how brain energy, neuroplasticity, breathwork, mitochondria, sleep architecture, stress physiology, light exposure, and daily rituals all influence our ability to think clearly, recover deeply, and perform at a high level. We explore the science behind neurogenesis, the glymphatic system, alpha and delta brainwave states, the impact of sugar and artificial sweeteners on cognitive decline, how breathing and light frequencies regulate the nervous system, and why most people are unknowingly compromising their sleep, metabolism, and cognitive output. Packed with actionable tools\u2014from box breathing and SMR training to healthier morning routines, supplements, and digital hygiene\u2014this episode is a masterclass on how to build a sharper brain and age better. Follow Dr. Porter @drpatrickporter Follow Chase @chase_chewning ----- 00:17 \u2013 Neuropruning, neurogenesis & brain voltage explained 01:18 \u2013 Why puzzles aren\u2019t brain fitness & the need for recovery 02:02 \u2013 How neuroplasticity works at any age 03:08 \u2013 Challenging the myth that humans can\u2019t grow new neurons 03:28 \u2013 DNA changes every 40 seconds & mindset\u2019s effect on cellular energy 04:42 \u2013 Optimism vs. pessimism on brain health 05:31 \u2013 The impact of modern sedentary living 08:52 \u2013 Light, circadian rhythms & how the body gets biological \u201ccodes\u201d 09:54 \u2013 Why meditation and ancient practices matter for neuroplasticity 10:44 \u2013 The brain\u2019s energy demands during sleep 11:13 \u2013 Sugar, stress & metabolic dysfunction 12:16 \u2013 Tech overload & living in a world we weren\u2019t built for 13:19 \u2013 Why exercising first thing is harmful if cortisol is high 14:04 \u2013 SMR brainwave training & preparing the brain for the day 14:31 \u2013 How to enter alpha state through psychological breathing 15:30 \u2013 Breathwork as the best pre-workout 16:03 \u2013 Memory, aging & how recall networks degrade 17:49 \u2013 How environment, food & behavior shape brain performance 18:32 \u2013 Brazil study: music + frequencies improve cognitive retention 19:21 \u2013 Intelligence is energy, not innate talent 20:42 \u2013 Hypernesia, super-memory states & learning faster 21:19 \u2013 Stress collapses the brain\u2019s energy field 22:25 \u2013 The 2 p.m. biological crash & 20-minute reboot method 23:17 \u2013 Why you shouldn\u2019t drink coffee first thing in the morning\\ 24:05 \u2013 WHOOP data & tracking recovery 28:35 \u2013 Fire, infrared, and ancient light patterns regulating cortisol 29:06 \u2013 Box breathing & Navy SEAL stress control 30:39 \u2013 The 4-4-8 breath for nighttime relaxation 31:31 \u2013 Photobiomodulation & brainwave entrainment results 32:48 \u2013 Cold plunging, testosterone & the body\u2019s adaptive response 33:57 \u2013 Pain, opioids & training the brain to regulate pain naturally 34:23 \u2013 Why TBIs need light\u2014not darkness\u2014for healing 35:02 \u2013 What\u2019s wrong with modern education 35:36 \u2013 Diving deeper into sleep health: \u201cSleep smarter\u201d 36:28 \u2013 Why 6.5 hours may be optimal; deep vs. REM sleep 37:20 \u2013 The glymphatic system: brain \u201cwashing cycle\u201d 38:12 \u2013 Why dehydration & late eating disrupt deep sleep 39:33 \u2013 Tracking sleep: analyzing Chase\u2019s data 41:08 \u2013 Coal miner sleep study: 1 minute of deep sleep 42:11 \u2013 Getting to delta faster improves brain repair 42:40 \u2013 Why many people clench & never unwind during sleep 43:06 \u2013 Breath is the foundation of all emotional regulation 44:11 \u2013 Using breath to process problems & create optimism 45:21 \u2013 Dementia study: increasing brain voltage reverses symptoms 46:20 \u2013 Kids vs. adults: why adults hold stress longer 47:03 \u2013 Applying breathwork anywhere in daily life 48:31 \u2013 Addiction is one solution to infinite problems\u2014breath creates options 49:15 \u2013 Why most affirmations don\u2019t work 50:06 \u2013 Breath + emotion alignment for manifestation 51:37 \u2013 The worst thing for brain health: doing nothing 53:12 \u2013 Sugar & artificial sweeteners destroying brain health 54:27 \u2013 Pavlov, dopamine loops & our coffee addiction 56:04 \u2013 Pandemic stress accelerated brain aging 56:49 \u2013 How breath can change immune response & resilience 58:09 \u2013 Stress, perception & mitochondrial ATP 59:20 \u2013 Red light & brain energy: mitochondria producing 32\u00d7 ATP 59:55 \u2013 Nasal vs. mouth breathing for brain optimization 01:00:23 \u2013 Yogic breath, pranayama & hemisphere balancing 01:01:11 \u2013 Should you breathe through left or right nostril 01:02:55 \u2013 Stress collapses neural function under pressure 01:03:34 \u2013 Why people fear brain decline but don\u2019t act 01:06:02 \u2013 Olive oil daily reduces Alzheimer\u2019s risk 01:07:00 \u2013 The sugar epidemic: 100 lbs\/year 01:07:53 \u2013 Supplements: niacin, vitamin C, omega-3s 01:09:59 \u2013 How to know if you\u2019re inflamed 01:11:49 \u2013 Lab markers to track for brain health 01:13:20 \u2013 Iron, energy & the body\u2019s magnetic fields 01:14:05 \u2013 Algae, greens & light-activated nutrient strategies 01:16:23 \u2013 Measuring progress: HRV, community, daily walking 01:17:20 \u2013 Brain health by decade & sleep hygiene after 40 01:19:20 \u2013 Digital hygiene: limit phones after 8 p.m. 01:20:28 \u2013 Designing the perfect 24 hours for brain health 01:24:25 \u2013 The power of review, gratitude & problem-solving before sleep 01:25:13 \u2013 Ever Forward ----- Episode resources: Save an additional 15% on C15:0 essential fatty acids at Fatty15.com\/everforward  Save up to $60 on the WHOOP 5.0 activity tracker at Join.Whoop.com\/everforward Get a FREE 3-day sample of MitoPure at Timeline.com\/everforwardsample Watch and subscribe on YouTube   ","author_name":"Ever Forward Radio with Chase Chewning","author_url":"https:\/\/www.everforwardradio.com","html":"