Why Your Brain Shrinks At Night (And How To Fix It) | Dr. Patrick Porter

Can you train your brain for more energy, focus, resilience, and longevity?

In this interview, longevity journalist Klaudia Balogh sits down with Dr. Patrick K. Porter, brainwave-technology pioneer and founder of BrainTap, to explore the daily rituals, recovery strategies, and neurotechnology tools he believes can support brain performance.

From hydration and sleep quality to breathwork, exercise recovery, neurogenesis, stress regulation, and “brain breaks” at work, Dr. Porter shares his perspective on protecting cognitive health in a high-stress world.

In this episode:

• Why Dr. Porter says to delay coffee and hydrate first

• Brain fitness, neuroplasticity, and the power of novelty

• How exercise and recovery may support BDNF

• Mental fatigue vs. mental overload

• Sleep tracking, deep sleep, REM, and brain recovery

• Breathwork and nervous-system regulation

• Brainwave entrainment, light, sound, and photobiomodulation

• Why “skill over pills” is his philosophy for long-term brain health