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Reset Your Nervous System in 3 Moments a Day (Ft Dr. Patrick Porter)

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Manage episode 515691983 series 2579763
Content provided by Marc Champagne. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Marc Champagne or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

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

****

Release details for the NEW BOOK.

Get your copy of Personal Socrates: Better Questions, Better Life

Connect with Marc >>> Website | LinkedIn | Instagram |

Drop a review and let me know what resonates with you about the show!

Thanks as always for listening and have the best day yet!

*

A special thanks to MONOS, our official travel partner for Behind the Human! Use MONOSBTH10 at check-out for savings on your next purchase. ✈️

*

Special props 👇

Music: Clouds - Joakim Karud

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

  continue reading

410 episodes

Artwork
iconShare
 
Manage episode 515691983 series 2579763
Content provided by Marc Champagne. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Marc Champagne or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

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

****

Release details for the NEW BOOK.

Get your copy of Personal Socrates: Better Questions, Better Life

Connect with Marc >>> Website | LinkedIn | Instagram |

Drop a review and let me know what resonates with you about the show!

Thanks as always for listening and have the best day yet!

*

A special thanks to MONOS, our official travel partner for Behind the Human! Use MONOSBTH10 at check-out for savings on your next purchase. ✈️

*

Special props 👇

Music: Clouds - Joakim Karud

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

  continue reading

410 episodes

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