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

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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

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