loader from loading.io

EFR 911: Build an Alzheimer's-Resistant Brain - How to Rewire Your Brain for Better Sleep, Focus, and Stress Relief with Dr. Patrick Porter

Ever Forward Radio with Chase Chewning

Release Date: 12/01/2025

EFR 940: The Quickest Path to Changing Your Life for the Better (and the Self-Improvement Trap Keeping You Stuck!) with Light Watkins show art EFR 940: The Quickest Path to Changing Your Life for the Better (and the Self-Improvement Trap Keeping You Stuck!) with Light Watkins

Ever Forward Radio with Chase Chewning

This episode is brought to you by , , and What if the biggest thing standing between you and the life you want… is your relationship with discomfort? Today we sit down with meditation teacher, transformation coach, and bestselling author Light Watkins to unpack why most people fail to create lasting change, how discipline is commonly misunderstood, and why meaningful transformation often takes far longer than we expect. We explore the psychology behind sustainable habits, the hidden cost of complaining, the connection between stillness and fulfillment, why discomfort is essential for...

info_outline EFR 939: Tesla's Ex-President Shares the 5 Steps to 10x Your Goals with Jon McNeill show art EFR 939: Tesla's Ex-President Shares the 5 Steps to 10x Your Goals with Jon McNeill

Ever Forward Radio with Chase Chewning

This episode is brought to you by , and  What really created Tesla’s explosive growth? Was it Elon Musk, innovation, timing… or was there actually a repeatable formula behind it all? In this episode of Ever Forward Radio, former Tesla President Jon McNeill breaks down the exact framework used to scale Tesla from $1.8 billion to nearly $20 billion in revenue in just 30 months. Drawing from his new book, The Algorithm, Jon explains how companies like Tesla, SpaceX, Lululemon, and others use systems thinking, customer obsession, speed, curiosity, and innovation to create...

info_outline EFR 938: How Your City is Making You Lonely, Keeping You Sick and the Future of Wellness Communities with Tony Cho show art EFR 938: How Your City is Making You Lonely, Keeping You Sick and the Future of Wellness Communities with Tony Cho

Ever Forward Radio with Chase Chewning

This episode is brought to you by  and Modern cities may be quietly damaging our mental health, relationships, and overall well-being—and most people don’t even realize it. Tony Cho breaks down how urban design, capitalism, and disconnection from nature have created a loneliness epidemic, rising depression, and a life that works against human biology. From the loss of community and “third spaces” to the dangers of car-centric living and profit-driven development, Tony challenges everything we think we know about success, environment, and happiness—while offering a powerful...

info_outline EFR 937: The Shocking Connection Between Gut Health and Menopause with Cynthia Thurlow show art EFR 937: The Shocking Connection Between Gut Health and Menopause with Cynthia Thurlow

Ever Forward Radio with Chase Chewning

This episode is brought to you by , , and Most women are told their fatigue, weight gain, brain fog, and poor sleep in midlife are just “normal aging”—but this episode exposes the real root cause: a breakdown in the gut-hormone connection driven by declining estrogen, chronic stress, and a disrupted microbiome. Cynthia Thurlow reveals how these hidden internal shifts create inflammation, metabolic dysfunction, and hormonal chaos—and why traditional approaches often fail to fix it. More importantly, she explains how to reverse the trajectory by addressing the true drivers: gut...

info_outline EFR 936: You've Been Pooping All Wrong (and the simple way to fix it) with Trisha Pasricha show art EFR 936: You've Been Pooping All Wrong (and the simple way to fix it) with Trisha Pasricha

Ever Forward Radio with Chase Chewning

This episode is brought to you by  and In this episode of Ever Forward Radio, gastroenterologist Dr. breaks down the truth about gut health, digestion, and what your bowel movements actually reveal about your overall wellness. From debunking detox culture and colon cleanses to redefining what “normal” poop really means, this conversation dives into bloating, constipation, fiber intake, stress, and the powerful gut-brain connection. You’ll learn how to optimize digestion naturally, identify warning signs in your stool, and build sustainable habits for long-term gut health—without...

info_outline EFR 935: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age with Tommy Wood show art EFR 935: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age with Tommy Wood

Ever Forward Radio with Chase Chewning

This episode is brought to you by , , and Boost mental sharpness today and prevent cognitive decline tomorrow, including Alzheimer’s disease, with science-backed strategies that will extend your brain’s longevity beyond what you thought was possible. The most important part of the body, especially as we age, is our brain. So why aren’t we taking the health of our brain as seriously as our heart and achy joints, particularly when people are struggling to focus every day, and dementia and Alzheimer’s cases continue to rise? In The Stimulated Mind, Dr. Tommy Wood, a Formula 1...

info_outline EFR 934: Unsingle - How to Date Smarter and Create Love That Lasts with Amy Chan show art EFR 934: Unsingle - How to Date Smarter and Create Love That Lasts with Amy Chan

Ever Forward Radio with Chase Chewning

This episode is brought to you by , , and Today we welcome relationship expert Amy Chan to break down the science of heartbreak, attachment patterns, and modern dating, revealing why breakups feel like addiction withdrawal and how high-performers often sabotage their healing by avoiding emotions instead of processing them. You’ll learn how to stop ruminating on your ex, rebuild your identity after a breakup, and create new neural pathways through intentional action, as well as why strategies like “staying friends” or “winning the breakup” often backfire. Amy also shares her...

info_outline EFR 933: How to Rewire Your Attachment Style & Stop Self-Sabotaging Relationships with Thais Gibson show art EFR 933: How to Rewire Your Attachment Style & Stop Self-Sabotaging Relationships with Thais Gibson

Ever Forward Radio with Chase Chewning

This episode is brought to you by  and Today we sit down with licensed therapist and attachment expert Thais Gibson to break down how your attachment style, subconscious programming, and core wounds shape your relationships, performance, and daily behavior. We explore the four attachment styles (anxious, avoidant, fearful, secure), how childhood conditioning drives adult patterns, and—most importantly—how to rewire your subconscious mind using practical neuroscience-backed tools. If you’ve ever struggled with people-pleasing, fear of abandonment, emotional disconnection,...

info_outline EFR 932: How to Build Your Dream Life in 12 Months (Without Burning Out) with Koya Webb show art EFR 932: How to Build Your Dream Life in 12 Months (Without Burning Out) with Koya Webb

Ever Forward Radio with Chase Chewning

This episode is brought to you by , and Koya Webb breaks down what it truly takes to build your dream life—not through hustle, but through alignment, embodiment, and emotional healing. She shares her powerful framework of “connect, heal, build, and thrive,” emphasizing that spiritual grounding and self-awareness must come before any external success. From overcoming limiting beliefs and redefining self-worth to healing past trauma and cultivating meaningful relationships, this conversation offers a deeply practical yet soulful roadmap for transformation. Ultimately, the key isn’t...

info_outline EFR 931: The Simple Philosophy That Will Help You Discover Your Purpose in Life with James Beshara show art EFR 931: The Simple Philosophy That Will Help You Discover Your Purpose in Life with James Beshara

Ever Forward Radio with Chase Chewning

This episode is brought to you by Audible, and In this deeply philosophical conversation, James Beshara explores the timeless question of who we really are beneath our roles, labels, and ambitions, drawing from Vedanta, psychology, and modern life. Through powerful metaphors like the allegory of the cave and the hero’s journey, James challenges the idea that we’re defined by our careers, identities, or need to belong—arguing instead that most people are “living in shadows,” mistaking societal conditioning for truth. The discussion reveals how our fear of rejection keeps us from...

info_outline
 
More Episodes

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:

  •