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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Music: Clouds - Joakim Karud
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