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

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 mission02:30 – Growing up with the Silva Method: shifting from negativity to possibility10:30 – Brainwaves 101: beta (reactive) vs. alpha (neutral/creative) vs. theta (inventive)14:30 – Sound & light entrainment: isochronic tones, binaural beats, and why groups sync18:00 – Sleep and the brain’s detox system; why level-4 sleep matters23:00 – The “3 daily resets”: morning, afternoon, evening (and what to do in each)24:10 – Morning: no blaring alarm; psychological sighs; sunlight & grounding28:00 – Coffee timing (wait ~2 hours), cortisol rhythm, and hydration basics31:00 – Midday: box breathing (Navy SEAL style) to flip out of sympathetic33:00 – Case study: 20-minute 2pm reset → 26% more weekly output35:00 – Night: 4-in/8-out breathing + gratitude to cue deeper sleep40:00 – “Frequency finds frequency”: upgrade inputs (food, people, media)42:00 – The “between selves” wobble: staying with the lows without getting stuck45:00 – BrainTap effects in one session and why novelty protects neuroplasticity49:00 – 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 dividend55:00 – 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 KarudSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What if the way you move your body could completely rewrite how you think, feel, and lead?In this conversation, fitness entrepreneur and creator of the 21 Day Fix, Autumn Calabrese, joins Marc to explore how motion heals the mind, why failure is an essential teacher, and how our hardest moments often shape our greatest growth. From her childhood in Cleveland to building one of the most-watched fitness empires on the planet, Autumn opens up about trauma, self-belief, morning rituals, and the micro-habits that keep her centered while impacting millions.Timestamps:00:00 — Who are you?04:00 — From dance to personal training09:30 — Healing old wounds through creation13:00 — Hitting rock bottom and finding Tony Robbins18:00 — Movement as medicine22:00 — The 21 Day Fix origin story28:00 — Speaking dreams into the universe34:00 — Building a new brand and following the signs35:00 — Morning rituals and mindset training40:00 — Micro habits, not extremes45:00 — Evening rituals and breathwork49:00 — What’s next for Autumn and BODi51:00 — Closing reflections****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 KarudSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What if the key to fulfillment wasn’t found in what you achieve, but in how you experience it?In this powerful and vulnerable conversation, entrepreneur and consciousness teacher Scott Britton joins Marc to explore the intersection of achievement and awareness. From his early startup success and outward perfection to a deep inner reckoning, Scott shares how meditation, psychedelics, and daily self-inquiry helped him awaken to a new way of living — one that integrates consciousness directly into work, relationships, and leadership. Together, they discuss the shift from “doing” to “being,” the layers of healing that unfold over time, and why true growth happens not on silent retreats but in the chaos of everyday life.Timestamps:02:00 – The moment Scott realized he wasn’t his thoughts05:00 – How alopecia and stress led to meditation07:00 – Outward success vs. inner emptiness09:30 – The opening that came through suffering10:00 – Ayahuasca and the direct experience of consciousness13:00 – Exploring altered states through breath, sound, and stillness15:00 – Realizing the “wrong game” — from startups to self-awareness17:00 – Everyday life as a dojo for consciousness18:30 – Tracking moments of disturbance and unwinding patterns21:00 – Why spirituality must be integrated into work and life23:00 – Grace and pacing through the healing journey26:00 – Observing emotions like characters at a party29:00 – The separation of achievement and spiritual growth33:00 – Conscious evolution as the next frontier for humanity36:00 – The pioneer’s paradox: not celebrated while you’re pioneering38:00 – The source code of change: why consciousness comes first42:00 – What Scott hopes readers take from The Conscious Creator ****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 KarudSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What if the sanctuary you’re looking for is one you build with your own two hands?In this episode, I sit with Michael Dellios, artist, builder, and co-founder of Sip Saunas. From growing up on job sites with his father to becoming a lifelong entrepreneur, Michael shares how following his curiosity led him from advertising to furniture-making to creating spaces that restore health, connection, and presence.We dive into sauna culture, rituals that quiet the mind, and why creating sacred spaces—whether it’s a chair, a mug, or a sauna—can transform the way we live.This is a conversation about creativity, resilience, trusting your gut, and building not just structures, but experiences that last for generations.Timestamps:00:00 – Who is Michael Dellios? A beautifully imperfect human02:00 – The peace of building with your hands04:00 – Growing up with a builder father and learning artistry through design05:30 – The entrepreneurial journey: from grass-cutting to marketing to music to furniture07:00 – Feeling unfulfilled and searching for deeper meaning in work09:00 – The pivot: from psychotherapy dreams to building saunas11:00 – The first sauna project and the impact it had on community14:00 – Trusting your gut and finding clarity in silence18:00 – Building the first SIP sauna and commitment to sustainable materials22:00 – Saunas as ancestral sanctuaries: slowing down and reconnecting26:00 – Rituals with Lisa: breathwork, stretching, and sacred boundaries29:00 – Morning routines that rebaptize the mind daily31:00 – Handling anxiety, doubt, and the practice of dots forming a line36:00 – Practical advice for buying or building a sauna40:00 – The importance of testing saunas before investing42:00 – Creating sacred spaces beyond the sauna: chairs, mugs, and rituals44:00 – Vipassana, plant medicine, and new edges in mental fitness46:00 – The joy in everyday rituals and final reflections ****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 KarudSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What if a single accident could forever change the way you see life, fear, and possibility?In this powerful conversation, Lisa Garr—broadcaster, entrepreneur, and near-death experiencer—shares how a mountain biking crash opened a door to another dimension of awareness. From navigating memory loss and brain healing to building a career amplifying voices of transformation, Lisa reveals how imagination, intention, and perspective can unlock flow and possibility in all our lives.Timestamps:[00:01:00] The accident that changed everything—Lisa’s near-death experience and the pine tree lesson.[00:05:00] The fear that shut her voice down—and two years of recovery through meditation and neurofeedback.[00:12:00] Why imagination is the golden key to unlocking miracles.[00:17:00] Flow states, awareness, and how we can experience “near-death insights” without trauma.[00:23:00] Fear vs. presence: why fear only exists in the past and future.[00:25:00] The Bali story—helping a friend hover between worlds.[00:30:00] Discovering her service through broadcasting and healing frequency.[00:33:00] Kindness as the new normal: why these conversations shouldn’t be “woo-woo.”[00:41:00] Setting powerful intentions and finding alignment with new work and purpose.[00:45:00] Lisa’s non-negotiable: saying no, resting, and avoiding burnout.[00:47:00] Final reflections: perspective, imagination, and embracing possibilities. ****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 KarudSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What sustains you when you’re standing between who you’ve been and who you’re becoming?In this conversation, Marc sits down with Lamees Butt, builder, entrepreneur, and founder of Riser, to explore what it really takes to thrive in the messy middle of building. From Lego castles as a child to scaling tech companies and now reimagining the hiring process, Lamees shares candid insights on resilience, visualization, confidence, and why culture—not skill—determines success.She also opens up about the personal loss of her mother and how her mother’s lessons in confidence continue to shape her journey today. This is an honest, practical, and deeply human look at building—whether it’s a career, a company, or yourself.Timestamps:00:00 | Who are you? Lamees on being a builder03:00 | From Lego blocks to early entrepreneurial sparks06:00 | First ventures, failures, and the lessons of timing08:00 | Losing autonomy and the awakening to build for herself11:00 | Visualization + planning: Lamees’ practice for clarity and momentum17:00 | The “messy middle” of entrepreneurship and mental health21:00 | Spin bikes, silence, and the tools to reset energy24:00 | Why intuition is the leader’s ultimate competitive advantage26:00 | Introducing Riser: reimagining hiring with video + AI + humanity34:00 | Gen Z, networking, and the hidden job market41:00 | Conquering the confidence crisis: how to pitch yourself in 60 seconds45:00 | What makes Lamees smile: carrying forward her mother’s legacy of confidence ****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 KarudSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What if the most honest conversation you’ll ever have is the one you write to yourself?Depression cycles, chasing highs, and the quiet power of contentment — Oliver Mann shares a practical journaling approach that actually creates change: Reveal → Reclaim → Rewrite, plus the underrated technique of dialogue writing (a Jung-inspired way to talk with parts of yourself) and why community turns a private practice into real-world transformation. We also explore “success compounds, mistakes disappear,” how to stop outsourcing self-worth, and why you don’t need perfect handwriting to heal.Show Notes00:00 – 03:15 · Who is Oliver? From cyclical depression to contentment; “success compounds, mistakes disappear.”03:16 – 05:45 · Catching yourself “hunting for highs” vs living from contentment; decoupling self-esteem from external validation.06:00 – 08:30 · Journaling as “self-interrogation” and why the medicine tastes sour before it helps.08:31 – 12:10 · What journaling isn’t: against “tick-box” diaries and mechanical gratitude.12:11 – 15:59 · Beyond polarization: journaling → self-awareness → empathy.16:00 – 19:30 · Jung’s psychological alchemy: blackening → whitening → “golding” → (redness).19:31 – 23:40 · The hard part: leaving dopamine insights for uncomfortable behavior change.23:41 – 31:30 · Owning dualities (greed and generosity); honest self-ownership without ego spin.31:31 – 41:00 · Reveal → Reclaim → Rewrite framework; curiosity prompts and rewriting with kindness.41:01 – 46:30 · Dialogue writing 101 (active imagination roots), set-up, and the “7 minutes of BS.”46:31 – 51:10 · Make journaling normal; building community (Barcelona Journaling Festival).51:11 – 55:59 · Spiral, not circle: process over “the one truth.” Close: be curious, be honest, be kind.  ****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 KarudSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What if your next great story isn’t scripted—it’s discovered? Director and storyteller Kate West (Huckberry Presents) takes us from the Beijing Paralympics to the mountains of Wyoming and into the making of Huckberry’s hit series “DIRT.” We unpack how breaking the fourth wall, leading with curiosity, and lacing scenes with “tidbits” of education keeps viewers glued to the screen—and inspires families (Marc’s included) to explore the world togetherShow Notes00:00 – Who is Kate West? Athlete, mom, storyteller, and the Huckberry Presents lead.01:00 – Origin story: Beijing Olympics and falling in love with Paralympic narratives.02:30 – Imposter syndrome, film in NYC, and choosing the brand route.04:00 – Brand storytelling vs. ads; why lifestyle matters more than slogans.05:00 – “Stay curious, seek joy”: the motto Kate shouts to her kids—and her crews.06:00 – Breaking the fourth wall and showing the crew: making BTS part of the story.07:00 – Joy as a production value; mental fitness and presence on set.08:00 – Creative bandwidth and nervous system management; perspective as a tool.10:00 – Why “DIRT” hits: family-friendly, human-first stories and authentic impact.11:45 – What Huckberry is, and how “DIRT” & “Shop Class” came to life.12:30 – The seed: Pacific Northwest adventures with Josh; food + nature + people.14:00 – Not Bourdain—on purpose: humility, hosts, and characters as the focus.16:00 – Script what you lived: post-shoot writing and place-based reflection.17:00 – Trusting subjects, rolling with surprises (goodbye horses, hello Mossy).20:00 – Food as universal connector; the “tidbits” method to keep watch-time high.21:00 – Most viewers watch on TV, not phones—why that changes the craft.24:00 – Asking boldly: access, case studies, and selling the vision early.25:00 – Quiet mind in nature (especially with kids) and the Teton reset.27:00 – Rituals by phase: exercise to spark words, calendar-blocking for flow.30:00 – Strategy in the morning; busywork in the afternoon (creative hygiene).31:00 – Teasers: Mexico, a domestic chapter, Europe—and six episodes next year.33:00 – Uncharted places (including Canada!) and traveling fast with a lean team.35:00 – What Kate’s mind needs now: resets and positive energy from all sides.40:00 – What makes her smile: the superpower of female friendships. ****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 KarudSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

When was the last time you got quiet enough to hear what your life is already telling you?What powers your best decisions—hustle or quiet? Chef-founder and former actor Vikki Krinsky shares how she turned premonition-level intuition, elite-client kitchen experience, and stubborn resilience into VK Bars, a clean B12 energy bar now landing in luxury hotels—without venture money. From a life-altering choice at 15 to follow her inner signal, to staging in Europe, to cooking for A-listers, to saying “no” to additives and “yes” to athletes, Vikki shows how to stack wins, slow down, and let feelings inform execution. Show Notes00:00 – Who is Vikki? “Fuel” as a life theme; movement, mind, and food as energy.02:00 – Immigrating S. Africa → Canada; early journaling; adversity shaping drive.04:30 – Premonitions as a kid; learning to nurture intuition.07:00 – Pivotal choice at 15: soccer scholarship dreams vs. TV pilot—listening to guidance.10:30 – Industry pressure to get “camera-ready”; shifting into nutrition & training.13:30 – Walking away from acting; backpacking to Paris; invited to stage in elite kitchens.18:00 – Self-taught path, asking for a shot in Swiss & Spanish kitchens.22:00 – Back to LA: Equinox → first celeb client; learning by doing (and owning mistakes).24:00 – Her real edge: empathy + energy with talent under body-image pressure.26:00 – Underpaid → create the VK Method → A-List Appetite food delivery.29:00 – Quiet practices: “staring at walls,” micro-pauses, best-case intention setting.37:00 – “Stack the wins” as fuel.38:00 – Cooking for Seth MacFarlane; caffeine problem → B12 exploration.40:00 – Prototyping energy bites on set; cold-calling manufacturers.41:00 – Everyone says “don’t do it” → she does it anyway; 2020 launch, pause, reformulate.42:00 – Clean label differentiators (rosemary as preservative; no “natural flavors”).43:00 – Door-to-door selling; wins with Four Seasons, Bel-Air, Rosewood; bootstrapping grit.45:00 – New nudge: fueling female athletes with real ingredients. ****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 KarudSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

What if the number that finally got you healthy wasn’t on a scale—but in your biological age?Entrepreneur Tyler Smith shares the gut‑punch test result that said he was “47” at age 39—and how that shock set him on a year‑long quest that became Hundred, a “doctor in your pocket” designed to meet people where they’re at and help them reach their G‑H‑O‑A‑T: greatest health of all time. We dig into baselines before willpower, killing the “sleep is a flex” myth, the power of 100‑day protocols, overcoming siloed health data, and how founders can win more days than they lose. Show Notes00:00 – Who is Tyler, really? Identity beyond the bio; “foodie in training” and restaurant lessons that became life skills.03:00 – Service, speed, problem‑solving. How restaurant work built his entrepreneurial operating system.08:00 – The biological‑age gut punch. “Sleep is irrelevant”… until the test says 47. Family history and motivation.13:00 – Step one: measure everything. Comprehensive bloodwork, genetics, VO₂ max, imaging—what was overkill vs. essential.16:00 – Habits start with evidence. Why baselines spark behavior change; simple first moves that compound.20:00 – Community + accountability. Walk-and-talks, food photos, and stacking small wins.29:00 – Fixing ‘sick care’ and silos. Bringing history, labs, wearables, and protocols into one place.30:00 – The G‑H‑O‑A‑T mission. Meet people where they’re at; a personal doctor in your pocket.37:00 – Why 100‑day protocols work. Supplements, nutrition, movement, and what you should feel by day 100.41:00 – Founder honesty. Sleep tradeoffs, team culture, and “win more days than you lose.”48:00 – Legacy question. What Tyler hopes his daughters say when he’s 47. ****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 KarudSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.