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.