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EFR 911: Build an Alzheimer's-Resistant Brain - How to Rewire Your Brain for Better Sleep, Focus, and Stress Relief with Dr. Patrick Porter
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's 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—from box breathing and SMR training to healthier morning routines, supplements, and digital hygiene—this episode is a masterclass on how to build a sharper brain and age better.
Follow Dr. Porter @drpatrickporter
Follow Chase @chase_chewning
-----
00:17 – Neuropruning, neurogenesis & brain voltage explained
01:18 – Why puzzles aren't brain fitness & the need for recovery
02:02 – How neuroplasticity works at any age
03:08 – Challenging the myth that humans can't grow new neurons
03:28 – DNA changes every 40 seconds & mindset's effect on cellular energy
04:42 – Optimism vs. pessimism on brain health
05:31 – The impact of modern sedentary living
08:52 – Light, circadian rhythms & how the body gets biological "codes"
09:54 – Why meditation and ancient practices matter for neuroplasticity
10:44 – The brain's energy demands during sleep
11:13 – Sugar, stress & metabolic dysfunction
12:16 – Tech overload & living in a world we weren't built for
13:19 – Why exercising first thing is harmful if cortisol is high
14:04 – SMR brainwave training & preparing the brain for the day
14:31 – How to enter alpha state through psychological breathing
15:30 – Breathwork as the best pre-workout
16:03 – Memory, aging & how recall networks degrade
17:49 – How environment, food & behavior shape brain performance
18:32 – Brazil study: music + frequencies improve cognitive retention
19:21 – Intelligence is energy, not innate talent
20:42 – Hypernesia, super-memory states & learning faster
21:19 – Stress collapses the brain's energy field
22:25 – The 2 p.m. biological crash & 20-minute reboot method
23:17 – Why you shouldn't drink coffee first thing in the morning\
24:05 – WHOOP data & tracking recovery
28:35 – Fire, infrared, and ancient light patterns regulating cortisol
29:06 – Box breathing & Navy SEAL stress control
30:39 – The 4-4-8 breath for nighttime relaxation
31:31 – Photobiomodulation & brainwave entrainment results
32:48 – Cold plunging, testosterone & the body's adaptive response
33:57 – Pain, opioids & training the brain to regulate pain naturally
34:23 – Why TBIs need light—not darkness—for healing
35:02 – What's wrong with modern education
35:36 – Diving deeper into sleep health: "Sleep smarter"
36:28 – Why 6.5 hours may be optimal; deep vs. REM sleep
37:20 – The glymphatic system: brain "washing cycle"
38:12 – Why dehydration & late eating disrupt deep sleep
39:33 – Tracking sleep: analyzing Chase's data
41:08 – Coal miner sleep study: 1 minute of deep sleep
42:11 – Getting to delta faster improves brain repair
42:40 – Why many people clench & never unwind during sleep
43:06 – Breath is the foundation of all emotional regulation
44:11 – Using breath to process problems & create optimism
45:21 – Dementia study: increasing brain voltage reverses symptoms
46:20 – Kids vs. adults: why adults hold stress longer
47:03 – Applying breathwork anywhere in daily life
48:31 – Addiction is one solution to infinite problems—breath creates options
49:15 – Why most affirmations don't work
50:06 – Breath + emotion alignment for manifestation
51:37 – The worst thing for brain health: doing nothing
53:12 – Sugar & artificial sweeteners destroying brain health
54:27 – Pavlov, dopamine loops & our coffee addiction
56:04 – Pandemic stress accelerated brain aging
56:49 – How breath can change immune response & resilience
58:09 – Stress, perception & mitochondrial ATP
59:20 – Red light & brain energy: mitochondria producing 32× ATP
59:55 – Nasal vs. mouth breathing for brain optimization
01:00:23 – Yogic breath, pranayama & hemisphere balancing
01:01:11 – Should you breathe through left or right nostril
01:02:55 – Stress collapses neural function under pressure
01:03:34 – Why people fear brain decline but don't act
01:06:02 – Olive oil daily reduces Alzheimer's risk
01:07:00 – The sugar epidemic: 100 lbs/year
01:07:53 – Supplements: niacin, vitamin C, omega-3s
01:09:59 – How to know if you're inflamed
01:11:49 – Lab markers to track for brain health
01:13:20 – Iron, energy & the body's magnetic fields
01:14:05 – Algae, greens & light-activated nutrient strategies
01:16:23 – Measuring progress: HRV, community, daily walking
01:17:20 – Brain health by decade & sleep hygiene after 40
01:19:20 – Digital hygiene: limit phones after 8 p.m.
01:20:28 – Designing the perfect 24 hours for brain health
01:24:25 – The power of review, gratitude & problem-solving before sleep
01:25:13 – 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
View all episodes
By Operation Podcast
5
883883 ratings
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's 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—from box breathing and SMR training to healthier morning routines, supplements, and digital hygiene—this episode is a masterclass on how to build a sharper brain and age better.
Follow Dr. Porter @drpatrickporter
Follow Chase @chase_chewning
-----
00:17 – Neuropruning, neurogenesis & brain voltage explained
01:18 – Why puzzles aren't brain fitness & the need for recovery
02:02 – How neuroplasticity works at any age
03:08 – Challenging the myth that humans can't grow new neurons
03:28 – DNA changes every 40 seconds & mindset's effect on cellular energy
04:42 – Optimism vs. pessimism on brain health
05:31 – The impact of modern sedentary living
08:52 – Light, circadian rhythms & how the body gets biological "codes"
09:54 – Why meditation and ancient practices matter for neuroplasticity
10:44 – The brain's energy demands during sleep
11:13 – Sugar, stress & metabolic dysfunction
12:16 – Tech overload & living in a world we weren't built for
13:19 – Why exercising first thing is harmful if cortisol is high
14:04 – SMR brainwave training & preparing the brain for the day
14:31 – How to enter alpha state through psychological breathing
15:30 – Breathwork as the best pre-workout
16:03 – Memory, aging & how recall networks degrade
17:49 – How environment, food & behavior shape brain performance
18:32 – Brazil study: music + frequencies improve cognitive retention
19:21 – Intelligence is energy, not innate talent
20:42 – Hypernesia, super-memory states & learning faster
21:19 – Stress collapses the brain's energy field
22:25 – The 2 p.m. biological crash & 20-minute reboot method
23:17 – Why you shouldn't drink coffee first thing in the morning\
24:05 – WHOOP data & tracking recovery
28:35 – Fire, infrared, and ancient light patterns regulating cortisol
29:06 – Box breathing & Navy SEAL stress control
30:39 – The 4-4-8 breath for nighttime relaxation
31:31 – Photobiomodulation & brainwave entrainment results
32:48 – Cold plunging, testosterone & the body's adaptive response
33:57 – Pain, opioids & training the brain to regulate pain naturally
34:23 – Why TBIs need light—not darkness—for healing
35:02 – What's wrong with modern education
35:36 – Diving deeper into sleep health: "Sleep smarter"
36:28 – Why 6.5 hours may be optimal; deep vs. REM sleep
37:20 – The glymphatic system: brain "washing cycle"
38:12 – Why dehydration & late eating disrupt deep sleep
39:33 – Tracking sleep: analyzing Chase's data
41:08 – Coal miner sleep study: 1 minute of deep sleep
42:11 – Getting to delta faster improves brain repair
42:40 – Why many people clench & never unwind during sleep
43:06 – Breath is the foundation of all emotional regulation
44:11 – Using breath to process problems & create optimism
45:21 – Dementia study: increasing brain voltage reverses symptoms
46:20 – Kids vs. adults: why adults hold stress longer
47:03 – Applying breathwork anywhere in daily life
48:31 – Addiction is one solution to infinite problems—breath creates options
49:15 – Why most affirmations don't work
50:06 – Breath + emotion alignment for manifestation
51:37 – The worst thing for brain health: doing nothing
53:12 – Sugar & artificial sweeteners destroying brain health
54:27 – Pavlov, dopamine loops & our coffee addiction
56:04 – Pandemic stress accelerated brain aging
56:49 – How breath can change immune response & resilience
58:09 – Stress, perception & mitochondrial ATP
59:20 – Red light & brain energy: mitochondria producing 32× ATP
59:55 – Nasal vs. mouth breathing for brain optimization
01:00:23 – Yogic breath, pranayama & hemisphere balancing
01:01:11 – Should you breathe through left or right nostril
01:02:55 – Stress collapses neural function under pressure
01:03:34 – Why people fear brain decline but don't act
01:06:02 – Olive oil daily reduces Alzheimer's risk
01:07:00 – The sugar epidemic: 100 lbs/year
01:07:53 – Supplements: niacin, vitamin C, omega-3s
01:09:59 – How to know if you're inflamed
01:11:49 – Lab markers to track for brain health
01:13:20 – Iron, energy & the body's magnetic fields
01:14:05 – Algae, greens & light-activated nutrient strategies
01:16:23 – Measuring progress: HRV, community, daily walking
01:17:20 – Brain health by decade & sleep hygiene after 40
01:19:20 – Digital hygiene: limit phones after 8 p.m.
01:20:28 – Designing the perfect 24 hours for brain health
01:24:25 – The power of review, gratitude & problem-solving before sleep
01:25:13 – 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
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