This episode is brought to you by Joi & Blokes [http://joiandblokes.com/chase], Fatty15 [http://fatty15.com/everforward], and Strong Coffee Company. [https://strongcoffeecompany.com/?ref=chase]

In this powerful conversation, Dr. Will Bulsiewicz, MD joins Ever Forward Radio to explore why true healing goes far beyond food, supplements, and exercise—and into the nervous system, emotional health, and human connection. Drawing from his new book Plant Powered Plus [https://a.co/d/3yMZM1r], Will explains how inflammation is driven by an inseparable triad of gut microbiome imbalance, immune dysfunction, and a compromised gut barrier, while also revealing how chronic stress, unresolved trauma, loneliness, and circadian disruption can prevent the body from ever feeling safe enough to heal. This episode clearly explains the gut–brain–immune axis, the role of parasympathetic "safety" states, why PTSD and trauma leave measurable signatures in the gut, and how practices like sunlight exposure, breathwork, meaningful relationships, and spiritual purpose are not "woo"—but biology.

Follow Will @theguthealthmd [https://www.instagram.com/theguthealthmd/]

Follow Chase @chase_chewning [https://www.instagram.com/chase_chewning/]

-----

00:00 – Introduction: Why You're Not Healing (It's Not Just Food)

01:30 – Inflammation, Strength & the Core Thesis of Plant Powered Plus

02:25 – 70% of the Immune System Lives in the Gut

03:40 – The Inflammation Trifecta: Dysbiosis, Gut Barrier & Immunity

05:10 – How Fast the Gut Microbiome and Gut Lining Can Heal

06:00 – 450,000 New Gut Cells Every Second

09:00 – Why the Body Wants to Heal (If We Let It)

10:00 – Morning Sunlight, Circadian Rhythm & Energy

11:30 – Gut Microbes Follow a 24-Hour Schedule

12:45 – Why the Immune System Is Active at Night

14:00 – Serotonin, Melatonin & Gut Repair

16:00 – Cortisol: When Stress Helps vs. Harms

18:30 – The Sympathetic Nervous System & "Berserker Mode

21:45 – How Chronic Stress Damages the Gut Barrier

24:00 – Trauma, PTSD & Inflammatory Disease

26:00 – Why You Can't Out-Diet Trauma

29:00 – Science, Pattern Recognition & the Mind–Body Connection

32:00 – Parasympathetic Healing: Safety, Rest & Digestion

34:00 – Breathwork, Meditation & Nervous System Regulation

36:00 – Human Connection as Medicine

38:30 – Loneliness, Mortality & Modern Society

43:00 – Why Meaningful Relationships Are Essential for Health

46:00 – Can You Be Healthy Without Deep Connection?

49:00 – Measuring Stress: HRV, Wearables & Inflammation

55:30 – Trauma, PTSD & the Gut Microbiome

58:00 – Healing Trauma and Healing the Gut Together

1:03:30 – Dr. Bulsiewicz's Personal Healing Story

1:09:30 – Reconciliation, Grief & Spiritual Healing

1:18:00 – Purpose, Faith & the Limits of Science

1:22:00 – Ever Forward

-----

Episode resources:

 * Get 50% off any diagnostic labs with code CHASE at https://www.JoiAndBlokes.com/chase [https://www.joiandblokes.com/chase]
 * Get an additional 15% off the 90-day starter kit of C15:0 essential fatty acids https://www.Fatty15.com/everforward [https://www.fatty15.com/everforward]
 * Save 15% on organic coffee and lattes with code CHASE at https://www.StrongCoffeeCompany.com [https://strongcoffeecompany.com/?ref=chase]
 * Watch and subscribe on YouTube [https://www.youtube.com/everforwardradio]
 * Get Will's new book, Plant Powered PLUS [https://a.co/d/3yMZM1r]
 * Learn more at TheGutHealthMD.com [https://theguthealthmd.com/]

EFR 919: The Gut–Brain–Immune Connection: The New Science of Inflammation and Why You Can't Heal the Gut Without Healing the Mind with Will Bulsiewicz

This episode is brought to you by Caldera Lab [https://calderalab.com] and WHOOP. [http://join.whoop.com/everforward]

Today we sit down with interior designer, TV host, and wellness advocate Sabrina Soto to explore how our homes profoundly shape our mental health, nervous system, relationships, and sense of identity. Sabrina shares her deeply personal journey—from growing up in chaos and creating a safe haven as a teenager, to landing her first HGTV role through a Craigslist ad—and explains why design isn't about trends or perfection, but alignment. This episode explores the emotional weight of clutter, how environment influences cortisol and stress, why small changes can create massive life shifts, and how designing your space is ultimately about designing the life you want to live—one intentional step forward at a time.

Follow Sabrina @Sabrina_soto [https://www.instagram.com/sabrina_soto/]

Follow Chase @chase_chewning [https://www.instagram.com/chase_chewning/]

-----

00:00 – Why Your Home Might Be Keeping You Stuck

01:21 – Sabrina's Daily Wellness & Non-Negotiables

04:36 – How Home Design Directly Impacts Mental Health

05:21 – Childhood Trauma, Chaos & Creating a Safe Haven

06:15 – Why People Dread Coming Home (and How to Fix It)

09:12 – Creating "Vignettes" That Support Your Best Life

11:00 – Why Sabrina Rejects Design Rules & Trends

12:13 – How Life Phases Shape Your Design Style

13:01 – Music, Culture & Identity in Home Design

14:14 – Using AI Wisely (Without Losing Your Intuition)

15:09 – The Craigslist Ad That Changed Everything

18:25 – Acting "As If" Before the Opportunity Arrives

21:01 – Why You're One Phone Call Away From Changing Your Life

24:30 – Cuban Culture, Perfectionism & Letting Go

28:39 – How Sabrina Scans a Room in the First 60 Seconds

30:16 – The 5-Minute Declutter That Lowers Stress

32:22 – How to Refresh a Room With $500

35:16 – 3 Cheat Codes for Instant Room Elevation

36:20 – Where People Waste the Most Money in Design

39:49 – Timeless Design vs. Trends You'll Regret

42:25 – Should Your Whole Home Match?

43:27 – What HGTV Doesn't Show You About Makeovers

47:06 – Designing a Home That Calms the Nervous System

49:29 – When a Bedroom Makeover Saves a Marriage

52:14 – How Your Environment Creates a Ripple Effect in Life

56:48 – Ever Forward

-----

Episode resources:

 * Save 20% on the best men's skincare with code EVERFORWARD at https://www.CalderaLab.com
 * Get the WHOOP 5.0 activity tracker at https://www.Join.WHOOP.com/everforward
 * Watch and subscribe on YouTube [https://www.youtube.com/everforwardradio]

EFR 918: Your Home Is Affecting Your Mental Health - How Clutter Raises Stress & What to Do About It with Sabrina Soto

This episode is brought to you by Timeline [http://timeline.com/everforwardsample], Strong Coffee Company [https://strongcoffeecompany.com/?ref=chase] and Fatty15. [http://fatty15.com/everforward]

In this episode of Ever Forward Radio, performance coach Natalie Hummel reframes what it truly means to be a high performer—arguing that excellence isn't built through discipline, talent, or mindset alone, but through nervous system mastery. Natalie explains how fear, pressure, and self-sabotage are not problems to eliminate but sensations to build capacity for, and why separating sensation from story is the key to performing with ease under stress. Together, we will explore identity, upper limits, resilience, flow states, and what high performance looks like in everyday life. This conversation offers a grounded, practical, and deeply human approach to performance—one rooted in presence, self-mastery, and the courage to feel what most people avoid.

Follow Natalie @nataliehummelcoaching [http://instagram.com/nataliehummelcoaching/]

Follow Chase @chase_chewning [https://www.instagram.com/chase_chewning/]

-----

00:00 – What Is High Performance, Really? 01:10 – Pressure, Purpose, and Choosing Your Arena 03:40 – Is Life Happening To You or For You? 05:40 – Performance Mastery vs. Self-Mastery 07:50 – Fear, Ego, and the Nervous System 10:50 – Why Competition Really Means "Striving Together" 12:30 – Identity, Ego, and the Default Nervous System 14:50 – How Your Past Sets Upper Limits on Success 17:15 – Why Discipline Eventually Stops Working 20:10 – Revisiting the Places That Formed Your Nervous System 23:00 – Freedom From vs. Freedom To 28:45 – Signs of Nervous System Dysregulation 31:20 – Separating Sensation From Story 33:20 – What Resilience Actually Is 36:20 – How to Train Resilience (The Nightly Practice) 40:30 – Parenting as a High-Performance Practice 45:10 – Giving Up Discipline for Presence 47:50 – Expanding Capacity Under Stress 49:30 – Reframing Failure Without Identity Collapse 53:00 – Why You Must Acknowledge the Past (But Not Live There) 57:30 – Nervous System > Mindset 01:01:00 – Spiritual Bypassing and Wellness Culture Pitfalls 01:06:20 – Flow State, Ease, and Pressure 01:10:20 – Why Pressure Is a Privilege 01:14:15 – High Performance for Non-Athletes 01:18:30 – The One Practice That Changes Everything 01:20:20 – Ever Forward

-----

Episode resources:

 * FREE 3-day sample of MitoPure longevity gummies at https://www.Timeline.com/everforwardsample [https://www.timeline.com/everforwardsample]
 * 15% off organic coffee and lattes with adaptogens and collage with no crash or jitters with code CHASE at https://www.StrongCoffeeCompany.com [https://www.strongcoffeecompany.com/]
 * Extra 15% off 90-day starter kit of C15:0 essential fatty acids at https://www.Fatty15.com/everforward [https://www.fatty15.com/everforward]
 * Watch and subscribe on YouTube [https://www.youtube.com/everforwardradio]
 * Learn more at NatalieHummelCoaching.com [https://nataliehummelcoaching.com/]

EFR 917: Nervous System Mastery: The Secret to Elite Performance and How to Perform Under Pressure (Without Burning Out) with Natalie Hummel

In this expansive and deeply personal conversation, we sit down with Apostle Kathryn Krick to explore faith, spiritual authority, healing, and what it truly means to live a life "ever forward." Kathryn unpacks the biblical foundation of apostleship, the modern restoration of spiritual gifts, and her belief that healing, deliverance, and miracles are meant to be accessible today—not confined to Scripture. This episode examines demonic oppression versus possession, the power of words and faith in daily life, navigating wilderness seasons, and why gratitude and obedience are essential to sustained spiritual growth. Kathryn also shares her improbable journey from years of obscurity to global revival, offering a powerful reminder that progress isn't always visible—but obedience always matters.

Follow Kathryn @apostlekathrynkrick [https://www.instagram.com/apostlekathrynkrick/]

Follow Chase @chase_chewning [https://www.instagram.com/chase_chewning/]

-----

00:01 – Welcome to Ever Forward Radio Introducing Apostle Kathryn Krick and today's conversation

02:10 – What Does "Apostle" Really Mean? Biblical foundations of apostleship and modern ministry

05:45 – Why the Book of Acts Matters Today Modeling faith through healing, deliverance, and miracles

07:00 – When God Feels Silent Seeking God, faith, and personal responsibility in spiritual growth

09:45 – "Revival Is Now" Explained What's missing in modern Christianity—and what's being restored

12:00 – Belief vs. Experiencing God Why intellectual faith isn't the same as transformation

15:04 – Personal Faith vs. Church Community Why both are necessary for spiritual maturity

16:03 – The Power of God and Spiritual Authority How healing and freedom occur biblically

18:53 – What Do Miracles Actually Look Like? Mental, emotional, and physical healing explained

21:12 – Can Spiritual Power Be Misused? Humility, surrender, and responsibility in ministry

24:58 – Faith, Wilderness Seasons & God's Timing Why valleys are necessary for spiritual growth

30:43 – The Power of Words and Gratitude How mindset, confession, and obedience shape outcomes

35:03 – Understanding God's Love (Not Condemnation) Breaking free from religious performance

42:12 – Demonic Oppression vs. Possession A grounded explanation of spiritual warfare

46:00 – Anxiety, Healing & Spiritual Authority Rejecting lies and reclaiming peace

53:01 – How to Know If You Need Deliverance Signs of spiritual oppression and freedom

01:01:29 – Waiting on God vs. Taking Action Obedience before results

01:03:35 – From Obscurity to Global Revival Kathryn's viral breakthrough and ministry explosion

01:11:33 – Living a Life Ever Forward

-----

Episode resources:

 * Watch and subscribe on YouTube [https://www.youtube.com/everforwardradio]

 * 

EFR 916: What to Do When God Feels Distant: Faith, Obedience, Healing, and the Search for Deeper Meaning with Apostle Kathryn Krick

This epsiode is brought ot you by Quickbooks [https://quickbooks.partnerlinks.io/tiipttpf2777], Audible and Caldera Lab. [https://calderalab.com/products/the-hair-care-system]

What if the most important financial decision you ever make has nothing to do with investing, real estate, or your career—but who you choose as your partner? In this powerful episode of Ever Forward Radio, Chase sits down with attorney, financial expert, and author Pattie Ehsaie for a no-nonsense conversation about money, power, relationships, and financial independence—especially for women. Pattie breaks down why "never falling in love with potential" isn't cold, it's practical; why money remains the number one cause of relationship failure; and how financial independence is not about greed, but freedom. Drawing from her own journey as an immigrant, lawyer, and self-made financial authority, Pattie shares hard truths about hustle, mindset, modern dating dynamics, the "lonely male epidemic," stealth wealth, prenups, and why owning your financial future is the ultimate form of personal sovereignty.

Follow Pattie @duchessofdecorum [https://www.instagram.com/duchessofdecorum/]

Follow Chase @chase_chewning [https://www.instagram.com/chase_chewning/]

-----

00:00 – Why Your Partner Is Your Biggest Financial Decision

01:35 – Meet Pattie Ehsaie & Her Core Philosophy on Money and Power

02:04 – "Never Fall in Love With Potential" Explained

04:10 – Dating a Broke Mindset vs a Broke Bank Account

04:56 – When You Support a Man, You Become His Mother

07:00 – Financial Red Flags Most Women Ignore

11:10 – The Money Talk: Credit Scores, Savings & Debt

12:09 – Why Money Is the #1 Reason Relationships Fail

13:33 – Why Men Fake Wealth (And Women Don't)

18:15 – What Happens When the Provider Loses Everything

23:20 – Why Financial Independence = Power

25:10 – Women Out-Earning Men & the "Lonely Male Epidemic"

29:18 – What's Wrong with Andrew Tate's Money Narrative

31:48 – How to Be a "Rich B*tch": The 5-Account System

36:28 – Why Starting to Invest Late Costs You Hundreds of Thousands

38:16 – Hustle vs a Broke Mindset

41:27 – Prenups, Assets & Protecting Your Future

42:53 – Women Who Did Money Right (Oprah, Taylor Swift)

44:36 – Fake Rich vs Real Rich (Why Housewives Go Broke)

50:13 – Pattie's Immigrant Story & Relentless Work Ethic

55:38 – Ever Forward

-----

Episode resources:

 * Get 30% off six months of Quickbooks [https://quickbooks.partnerlinks.io/tiipttpf2777]
 * 20% off men's skincare and haircare with code EVERFORWARD at Caldera Lab [https://calderalab.com/products/the-hair-care-system]
 * FREE 1-month trial of Audible [https://www.audible.com/ep/creator?irclickid=VIbRq0VP5xycRgbWQ4XZbxvjUkpQtYVBpWFa2c0&irgwc=1&afsrc=1&source_code=PDTGBPD060314004R]
 * Watch and subscribe on YouTube [https://www.youtube.com/@EverForwardRadio]

EFR 915: Why Money Is the #1 Reason Relationships Fail, Why You Should Never Fall in Love With Potential and Why Your Partner Is Your Biggest Financial Decision with Pattie Ehsaie

This epsiode is brought ot you by LMNT [http://drinklmnt.com/everforward], Strong Coffee Company [https://strongcoffeecompany.com/?ref=chase], Legion Athletics [https://legionathletics.rfrl.co/zwom8] and Fatty15. [http://fatty15.com/everforward]

After healing from Hodgkin's lymphoma in her 30s, Elissa Goodman turned her personal health crisis into a lifelong mission: helping others prevent and recover from cancer through holistic nutrition and mindful living. In this episode, she opens up about her journey from stress-driven corporate life to deep healing through green juicing, plant-based eating, and inner work like yoga, trauma release, and plant medicine. Elissa discusses how trauma, inflammation, and our toxic environment create the "cancer terrain"—and how we can reverse it with simple, nutrient-dense habits and radical self-love. Her story is not just about healing cancer but transforming one's entire way of living.

Follow Elissa @elissagoodman [https://www.instagram.com/elissagoodman/]

Follow Chase @chase_chewning [https://www.instagram.com/chase_chewning/]

-----

00:00 – The Current Cancer Epidemic

03:00 – Diagnosis at 32 & Discovering Juicing

07:00 – Taking Healing into Her Own Hands

11:00 – The Power of One Question: "Are You Happy?"

15:00 – Losing Her Husband & What Holistic Healing Taught Her

21:00 – Top Anti-Cancer Foods & The Inflammation Connection

28:00 - Cacao, Grief, and Plant Medicine as Emotional Healing Tools

33:00 - The Cancer Terrain: Internal Environment vs. Genetics

38:00 - Detoxification Basics: Sweat, Sleep, & Simplicity

43:00 - Myths About Juicing, Water Fasting, and Sugar

-----

Episode resources:

 * Get a FREE electrolyte variety mix with any purchase at https://www.DrinkLMNT.com/everforward
 * Save 15% on organic coffee and lattes wiht code CHASE at https://www.StrongCoffeeCompany.com [https://strongcoffeecompany.com/?ref=chase]
 * Get an additional 15% off the 90-day starter kit of C15:0 essential fatty acids at https://www.Fatty15.com/everforward
 * Get 20% off your entire first purhcase with code EVERFORWARD at https://www.LegionAthletics.com [https://legionathletics.rfrl.co/zwom8]
 * Watch and subscribe on YouTube [https://www.youtube.com/@EverForwardRadio]

EFR 914: The Hidden Triggers of Cancer: What 95% of Us Are Getting Wrong About Health with Elissa Goodman

This episode is brought to you by Joi & Blokes [http://joiandblokes.com/chase], Troscriptions [http://troscriptions.com/everforward], and Caldera Lab. [http://calderalab.com]

In this episode of Ever Forward Radio, registered dietitian Ashley Koff, RD [https://a.co/d/5EmHPlD] breaks down the truth behind GLP-1 medications like Ozempic and Wegovy, reframing them not as magic weight-loss shots but as hormone replacement therapies that reveal how dysfunctional most people's "weight-health hormones" have become. Ashley shares how digestion, nutrient status, genetics, and modern environmental pressures diminish the body's natural ability to regulate appetite, cravings, metabolism, and fat distribution — and why GLP-1 drugs can offer clarity but not a cure unless the underlying issues are addressed. She dives into muscle preservation, the limitations of BMI, the importance of fat-mass vs. scale weight, the root-cause approach to sustainable weight health, and what the future of GLP-1s means for generational wellness. This is a powerful conversation that blends science, personal insight, and actionable strategies to improve metabolic health — with or without medication.

Follow Ashley @ashleykoffapproved [https://www.instagram.com/ashleykoffapproved/]

Follow Chase @chase_chewning [https://www.instagram.com/chase_chewning/]

-----

00:00 – GLP-1 hype: weight loss, risks, and whole-body benefits

02:00 – What GLP-1 drugs actually do in the body

02:20 – Understanding "weight-health hormones"

03:00 – Why society is functioning with suboptimal hormones

12:00 – Why total weight doesn't matter — muscle, fat, and bone do

14:00 – BMI is broken and misleading

15:00 – Weight regain, muscle loss, and metabolism

17:00 – Genetics, survival traits, and appetite regulation

23:00 – Root-cause approach: digestion, nutrient status, vagus nerve work

26:00 – How GLP-1s validate hormone dysfunction

28:00 – Side effects like nausea and constipation explained

30:00 – Why digestive repair is essential for long-term success

33:00 – How GLP-1s quiet obsessive thoughts, cravings, and food noise

36:00 – Supplements that support GLP-1 and weight-health hormone function

38:00 – Hop extract research and natural "GLP-1 activators"

42:00 – Limitations of natural alternatives vs. true hormone replacement

1:12:00 – Glucose spikes, CGMs, and metabolic flexibility

1:27:00 – The future of GLP-1s and redefining "obesity"

1:28:00 – Generational weight health and epigenetics

1:29:00 – Final thoughts and Ashley's Ever Forward message

-----

Episode resources:

 * Get 50% off any diagnostic labs with code CHASE at https://www.JoiAndBlokes.com/chase
 * Try CALM and save with checkout code EVERFORWARD at https://www.Troscriptions.com/everforward [https://www.Troscriptions.com]
 * Get 20% off the best men's skincare with code EVERFORWARD at https://www.CalderaLab.com
 * Watch and subscribe on YouTube [https://www.youtube.com/everforwardradio]
 * Get Ashley's book on Amazon [https://a.co/d/5EmHPlD]

EFR 913: Why GLP-1 Medications Work (and When They Don't): The Hidden Hormone Story Behind Ozempic & Wegovy with Ashley Koff

This episode is brought to you by Joymode [http://usejoymode.com/EVERFORWARD], Strong Coffee Company [https://strongcoffeecompany.com/?ref=chase] and Cured Nutrition. [http://curednutrition.com/everforward]

In this high-energy and revealing episode, intimacy expert Dr. Susan Bratton, PhD joins us to explain why great sex is not just pleasurable — it's powerful. We explore how optimizing your sex life is the "fourth health factor" that most high achievers overlook, yet it plays a critical role in cognitive sharpness, hormone balance, longevity, and emotional resilience. Susan breaks down the science of pleasure, the importance of blood flow and nitric oxide, the difference between male and female arousal timing, and why communication is the foundation of great sex. From libido botanicals to red light therapy to "sexual biohacking," this episode is a no-BS guide to upgrading your health, relationships, and self-confidence — inside and outside the bedroom.

"Sex is the fourth health factor. The longer you have hot, orgasmic sex, the longer, healthier, and happier your life is."

Follow Susan @susanbratton [https://www.instagram.com/susanbratton/]

Follow Chase @chase_chewning [https://www.instagram.com/chase_chewning/]

-----

00:00 – Intro & Susan Bratton's wild setup

01:00 – Sexuality for high performance & longevity

03:00 – What is the "Fourth Health Factor"?

05:00 – Susan's sexless marriage and transformation

07:30 – What is "passionate, conscious lovemaking"?

10:00 – 20 types of orgasms and erotic learning

12:30 – Supplements, botanicals, and biohacking libido

15:00 – The Sex Life Bucket List (48 erotic playdates)

17:30 – Why novelty, not frequency, prevents boredom

20:00 – Bedroom communication = relationship foundation

22:00 – Male vs. female arousal: What most get wrong

25:00 – The 20-minute warm-up women actually need

28:00 – How orgasms support immune, brain & mood health

30:00 – Libido supplements: nitric oxide, herbs & more

35:00 – Cannabis, vibrators, and "training your pleasure"

38:00 – Sexual biohacking for physical & mental health

41:00 – Why clear communication is hotter than dirty talk

44:00 – "Say what you see": simple ways to talk in bed

46:00 – Tools for expanding pleasure (sex toys & tech)

49:00 – Penis pumps & vaginal red light therapy

52:00 – The truth about "mercy sex" and resentment

55:00 – GainsWave, orgasms after 60 & sexual recovery

58:00 – Ever Forward

-----

Episode resources:

 * Try Sexual Performance Booster with code EVERFORWARD at https://www.UseJoyMode.com/everforward [https://www.usejoymode.com/everforward]
 * Save 15% on organic coffee with code CHASE at https://www.StrongCoffeeCompany.com [https://strongcoffeecompany.com/?ref=chase]
 * Save 20% on Flow Gummies at

EFR 912: How to Have the Best Sex of Your Life and Why Optimizing Your Libido is the Missing Key to Being a High-Performer with Dr. Susan Bratton

This episode is brought to you by Fatty15 [http://fatty15.com/everforward], WHOOP [http://join.whoop.com/everforward] and Timeline. [http://timeline.com/everforwardsample]

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 [https://www.instagram.com/drpatrickporter/]

Follow Chase @chase_chewning [https://www.instagram.com/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 brai

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

This episod is brought to you by Cured Nutrition [http://curednutrition.com/everforward], Caldera Lab [https://calderalab.com] and Joi & Blokes. [http://joiandblokes.com/chase]

Dr. Jessica Shepherd—OB/GYN, clinical advisor for P-Volv, and author of Generation M—breaks down everything women need to know about perimenopause, menopause, and longevity. She explains why mindset is the foundation of midlife health, how declining estrogen affects every organ system, why only 8% of symptomatic women ever receive a diagnosis, and how common comorbidities rise 45% or more between ages 40–59. Dr. Shepherd shares science-backed strategies for navigating symptoms, improving metabolic and mitochondrial health, understanding the truth about hormone therapy after the flawed WHI study (which led to an 82% decline in prescriptions), and using exercise, protein, and muscle-building to protect cognition, heart health, and overall vitality. Whether you're a woman entering midlife—or a partner wanting to better support her—this conversation is a masterclass in women's health, empowerment, and aging well.

Follow Jessica @jessicashepherdmd [https://www.instagram.com/jessicashepherdmd/]

Follow Chase @chase_chewning [https://www.instagram.com/chase_chewning/]

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00:01 - Intro & shocking stats: women live longer but spend more years in poor health; HRT prescriptions dropped 82% after 2002

00:28 - Muscle as the organ of longevity; women lose 3–5% per decade, accelerated after menopause

01:18 - Why estrogen decline shifts the whole body; Dr. Shepherd introduces herself and her mission in women's health

02:15 - Redefining women's health & longevity; why women aren't thinking about longevity soon enough

04:23 – Mindset, habits, and community as the foundation of midlife health

07:13 - Barriers to staying well: socioeconomic factors, upbringing, access, and misconceptions about wellness

09:33 - Women's current wellness landscape; societal expectations, caregiving burden, and systemic gaps

12:46 – Major healthcare gaps: lack of research, exclusion of women from clinical studies until the '70s, and only 3% of VC health funding going to women

17:30 – Pharma eliminating women's health divisions; downstream effects on innovation and access

19:10 – Perimenopause 101: defining terms, symptoms vs. cycles, 34+ possible symptoms, and why diagnosis is trick

24:45 – The cardiovascular danger of estrogen decline; heart disease as the #1 killer of women

27:02 – Stress vs. perimenopause symptoms; mood disorders peak between 45–55

29:48 – How HRT has evolved in the last 10–20 years; symptom relief and longevity benefits

32:32 – Why only 5% of women are on hormone therapy today; misconceptions and new guidelines

34:20 – WHI study deep dive: media panic, misinterpretation, lack of statistical significance, and lasting fear

39:06 – Risk vs. benefit: how to think about HRT decisions with your provider

41:51 – Chase shares his TRT story; quality of life, fertility considerations, and hormone literacy

45:16 – Dr. Shepherd's personal hormone story: cognition issues, testosterone, and starting estrogen at 46

48:12 – Supplements Dr. Shepherd uses: Vitamin D, creatine, CoQ10, Urolithin A

50:10 – Muscle, mitochondrial health, sarcopenia & gluco

EFR 910: Muscle, Menopause & Metabolism - The Hidden Health Crisis Impacting Every Woman After 40 with Dr. Jessica Shepherd

3 MILLION downloads and counting! This is the podcast devoted to help you build a life that propels you forward - EVER FORWARD. Exclusive conversations with industry leaders in health and wellness, personal development, entrepreneurship, celebrities and entertainers, emotional intelligence, creatives, military members and many more. Join host Chase Chewning every Monday and Wednesday. Chase is a US Army veteran, ACE Certified Health Coach, and holds a BS in Exercise Science and MS in Health Promotion. He currently lives in Los Angeles, CA.

Chase Chewning

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