Intro

What if three tiny resets could transform your day?

Neuroscientist and BrainTap founder Dr. Patrick Porter joins Marc to demystify brainwaves (alpha/theta), reveal why most adults are missing true recovery, and share simple, science-backed protocols to sleep deeper, focus better, and bounce back faster. From box breathing to hydration with minerals to timing your coffee, Dr. Porter shows how micro-habits compound into macro clarity.

Timestamps:

00:00 – Who is Dr. Patrick Porter? From early biofeedback to BrainTap’s mission

02:30 – Growing up with the Silva Method: shifting from negativity to possibility

10:30 – Brainwaves 101: beta (reactive) vs. alpha (neutral/creative) vs. theta (inventive)

14:30 – Sound & light entrainment: isochronic tones, binaural beats, and why groups sync

18:00 – Sleep and the brain’s detox system; why level-4 sleep matters

23:00 – The “3 daily resets”: morning, afternoon, evening (and what to do in each)

24:10 – Morning: no blaring alarm; psychological sighs; sunlight & grounding

28:00 – Coffee timing (wait ~2 hours), cortisol rhythm, and hydration basics

31:00 – Midday: box breathing (Navy SEAL style) to flip out of sympathetic

33:00 – Case study: 20-minute 2pm reset → 26% more weekly output

35:00 – Night: 4-in/8-out breathing + gratitude to cue deeper sleep

40:00 – “Frequency finds frequency”: upgrade inputs (food, people, media)

42:00 – The “between selves” wobble: staying with the lows without getting stuck

45:00 – BrainTap effects in one session and why novelty protects neuroplasticity

49:00 – Why lights in the ears? Sunrise/sunset signaling & cellular “songs”

50:00 – The Brain Fitness Blueprint: 30-day plan and myth-busting “21 days”

53:00 – Stress as training; recovery ratios and the resilience dividend

55:00 – Closing: simple tools anyone can start today

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Special props 👇

Music: Clouds - Joakim Karud

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