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 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...
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EFR 930: How to Make Heartbreak Suck LESS - Why You Can’t Let Go of Your Ex (And How to Finally Move On for Good) with Cole Zesiger
Ever Forward Radio with Chase Chewning
This episode is brought to you by , and Breakups don’t just hurt emotionally—they rewire your brain. Cole Zesiger is here to unpack the science of heartbreak, why it can feel like addiction, and what actually helps you move forward. He dives into the truth about no-contact, attachment styles, and why many people stay stuck chasing closure or clinging to the idea of “the one.” Cole also shares practical strategies to rebuild your life after a breakup, explaining how healing comes from creating meaning, regulating your emotions, and building a life that feels better than the one...
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EFR 929: WELLNESS FATIGUE - The Hidden Reason Your Health Isn’t Improving (Stress, Gut Health & Burnout) with Dana James and Madison Miller
Ever Forward Radio with Chase Chewning
This episode is brought to you by In this episode of Ever Forward Radio, we sit down with wellness experts and holistic nutritionists from Ancient + Brave, Dana James and Madison Miller, to unpack the modern epidemic of “wellness fatigue”—why more information, supplements, and optimization tools aren’t necessarily making us healthier. We dive deep into the hidden role of stress, the nervous system, and gut health, revealing how chronic cortisol, subconscious belief systems, and overcomplicated routines may be sabotaging progress. From practical insights on sleep, nutrition, and...
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EFR 928: How to Prevent Alzheimer’s and Protect Your Brain and How to Get Smarter at Any Age with Dr. Majid Fotuhi
Ever Forward Radio with Chase Chewning
This episode is brought to you by , and Today we sit down with neurologist and brain health expert Majid Fotuhi, MD, PhD, author of , to challenge conventional thinking about Alzheimer’s disease and cognitive decline. Dr. Fotuhi explains why Alzheimer’s may not be a single disease but rather the result of multiple processes—including inflammation, poor sleep, metabolic dysfunction, and lifestyle factors—that accumulate over time. The conversation explores the science behind brain shrinkage, the role of sleep in clearing toxins from the brain, why exercise may be one of the most...
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EFR 927: Why Healthy People Still Have Heart Attacks - Nitric Oxide & Heart Disease Explained by Dr. Christopher Davis
Ever Forward Radio with Chase Chewning
This episode is brought to you by , , and Heart disease is still the number one cause of death worldwide, yet most people misunderstand what actually causes cardiovascular disease. In this episode of Ever Forward Radio, we sit down with interventional cardiologist Dr. Christopher Davis, MD to break down the real drivers of heart disease, the role of cholesterol, and why nitric oxide may be one of the most important molecules for cardiovascular health. This masterclass explores the science behind oxidized LDL, endothelial dysfunction, nitric oxide production, inflammation, and...
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EFR 926: Is C15:0 Just Another Wellness Industry Scam? The TRUTH About Saturated Fat and Essential Fatty Acids with Dr. Stephanie Venn-Watson
Ever Forward Radio with Chase Chewning
In this episode, we sit down again with veterinary epidemiologist and Fatty15 co-founder Dr. Stephanie Venn-Watson to explore the emerging science behind C15:0, an odd-chain saturated fatty acid increasingly recognized as potentially essential for human health. The conversation begins by addressing skepticism and online claims that C15:0 research is a “scam,” before diving into the human and epidemiological evidence showing that higher circulating levels of C15:0 are associated with lower cardiometabolic disease risk. Dr. Venn-Watson explains why not all saturated fats behave the same...
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EFR 925: Astaxanthin: The Anti-Inflammatory Longevity SECRET You've Never Heard Of (Backed by 4,000 Studies) with David Watumull
Ever Forward Radio with Chase Chewning
This episode is brought to you by In this episode, David Watumull breaks down the science behind astaxanthin — a powerful carotenoid antioxidant backed by over 4,000 peer-reviewed papers and 100+ human clinical trials — and explains why it may be one of the most underappreciated longevity compounds available today. The conversation explores how astaxanthin anchors across cellular membranes to protect mitochondria from oxidative stress, reduce chronic inflammation (“inflammaging”), support cardiovascular health by lowering oxidized LDL and CRP, and cross the blood-brain barrier to...
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EFR 924: How Fermented Foods Lower Inflammation by 25% and The Gut Health Strategy That Could Reverse Type 2 Diabetes, Fatty Liver Disease and More with Tim Spector
Ever Forward Radio with Chase Chewning
This episode is brought to you by , , In this conversation, Dr. Tim Spector breaks down why modern life has quietly dismantled our relationship with fermented foods and how that loss may be fueling inflammation, metabolic disease, and poor mental health. Drawing from the landmark Stanford fermented foods study, he explains how just a few daily servings of fermented foods lowered inflammatory markers by 25%, outperforming fiber alone in immune impact. He outlines the hierarchy of prebiotics, probiotics, and postbiotics, why ultra-processed foods sabotage gut health, and how eating 30 diverse...
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EFR 923: Hydrogen Water Explained: The Smallest Molecule with Massive Health Benefits with Greg the Hydrogen Man
Ever Forward Radio with Chase Chewning
This episode is brought to you by and What if the smallest molecule in the universe could have the biggest impact on your health? Welcome "Greg the Hydrogen Man" to explore the science, controversy, and real-world application of hydrogen water and molecular hydrogen therapy. This conversation goes beyond hydration — it explores how hydrogen acts as a biological signal, how it interacts with oxygen, and why it may be foundational to cellular health. Whether you’re into biohacking, longevity, performance, or holistic health, this episode will challenge how you think about water and what it...
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EFR 922: The Real Reason You Can’t Break Bad Habits (It’s Not Willpower)! Psychologist Explains the Science of Identity with Dr. Adi Jaffe
Ever Forward Radio with Chase Chewning
This episode is brought to you by , and In this episode of Ever Forward Radio, psychologist and addiction expert Dr. Adi Jaffe reframes addiction, compulsive behavior, and self-sabotage as intelligent coping strategies rather than personal failures. He explains why labeling people as “addicts” creates shame and traps identity, how early childhood and even preverbal experiences shape adult behavior, and why most habits don’t change through awareness alone. Dr. Jaffe introduces his SPARO Behavioral Loop—stimulus, perception, activation, response, outcome—to show how emotions and...
info_outlineThis 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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Episode resources:
- Save an additional 15% on C15:0 essential fatty acids at Fatty15.com/everforward
- Save up to $60 on the WHOOP 5.0 activity tracker at Join.Whoop.com/everforward
- Get a FREE 3-day sample of MitoPure at Timeline.com/everforwardsample
- Watch and subscribe on YouTube