Right About Now with Ryan Alford

Episode Title: Micro Habits, Big Impact: Boost Brain Function with Thoryn Stephens
Date: August 22, 2025
Guest: Thoryn Stephens, CEO & Founder of Brain One

Episode Overview

This episode dives deep into how structured microhabits and science-backed protocols can have transformative effects on brain function, longevity, and overall health. Ryan Alford interviews Thoryn Stephens—scientist, entrepreneur, and founder of Brain One—about why small daily changes matter, how data and technology are revolutionizing health routines, and ways individuals (and influencers) can track, share, and monetize their wellness journeys.

Expect a blend of hard-earned scientific wisdom, relatable stories, business insights, and actionable takeaways for anyone interested in optimizing their mind and body.

Key Discussion Points & Insights

1. Thoryn Stephens’ Background and Brain One’s Origin

• Career Trajectory:
  Thoryn began as a molecular biologist in drug development, shifted into data science, and ultimately merged his passions in founding Brain One—combining biotech rigor with scalable digital platforms.

  “By the time I was 20, I could genetically modify any model organism. By the time I was 30, what I found is we could really optimize any human behavior to do the thing online. …I applied that to a number of industries from media to E-commerce to retail…” (03:14)

• Epiphany Leading to Brain One:
  Motivation rooted in scientific research and the lack of real-world resources for brain health led him to develop a platform akin to "the NOOM for neuroscience."

  “Two years ago…I had this epiphany for ultimately Brain One and came full circle back into my roots of science. And it’s really just been a rocket ship ever since.” (03:14)

2. The Science and Power of Protocols & Microhabits

• Protocols Defined:
  Structured daily routines—“You are a reflection of your daily routine.” (20:11)

• Microhabits:
  Small, measurable changes (like cold plunges or measured sunlight) that collectively influence major health outcomes.

• Categories:
  Nutrition, exercise, stress, and sleep are the four pillars across most effective protocols.

• Data + Behavioral Science:
  Brain One digests thousands of neuroscience papers, distills them into protocols, and helps users track incremental changes.

  “We fed every protocol from Huberman to Peter Attia to Brian Johnson…into our AI… ultimately it’s kind of in those four major categories. And then the protocols are comprised of microhabits.” (15:16)

3. The AI Factor in Health & Business

• Human in the Loop:
  Machine-generated creative and insights must be validated by real people to avoid AI hallucinations.

  “You have a human in the loop. You can have the machine create the creative, create the copy. You still need somebody to verify it…Hallucinations are out of control.” (00:00, 10:40)

• Commoditization of Tools:
  Sophisticated testing and analytical framework (e.g., multivariate testing, attribution, dynamic creative, AI content) is now radically cheaper and more accessible, but ideas and execution matter more than ever.

• AI for Good:
  Those who adopt and understand AI will amplify productivity; those who ignore will be left behind.

  “If you’re in one of these roles now, you better understand them immediately…if you’re just sitting on the sidelines and watching, you’re going to get left behind.” (09:09)

4. Protecting & Monetizing Wellness Protocols

• Neurological Data & Privacy:
  Thoryn warns against giving away behavioral and neurological data, likening the data gold rush to early Facebook days but focused on the brain.

• Brain One’s Real-World R&D:
  The platform enables normal people and influencers to structure, share, measure, and monetize their health routines.

  “I feel like Brain One in a way is setting itself up to be the real world in market everywhere. R and D for protocols…” (22:17)

• White-labeling & Expansion:
  Protocols and microhabits framework is extensible to women’s health (perimenopause, PCOS, etc.), and the company is already collaborating on custom programs with athletes and survivors.

5. Social & Influencer Applications

• Influencers & Athletes:
  High-performers like NFL champ Malik Jackson (brand ambassador) are bringing their health protocols to the platform; so are everyday heroes (like cancer survivors and “cowgirl protocol” creators).

  “Every single influencer athlete says yes…There’s so many articles out there right now. Taylor Swift, Tom Cruise, what are they doing in their daily routine?” (25:41)

• Democratizing Knowledge Capital:
  Everyday individuals can share and even monetize their learnings/protocols, not just celebrities.

6. Actionable Brain Health Habits for Everyone

Thoryn’s Top Microhabits for Health & Longevity (29:58):

1. Morning Sunlight Exposure:
   “Direct sunlight is absolutely critical.”—for maintaining a strong circadian rhythm.
2. Connection and Purpose:
   “People that have purpose and connection generally live 10 to 15 years longer.”
3. Lifelong Learning:
   “Learning a new language, instrument—never stop learning…talk about neuroplasticity.”
4. Track & Measure Everything:
   “You can’t manage what you don’t measure. … These tools have gotten cheaper.” (32:40)
5. Sleep:
   Poor sleep is more damaging than the occasional cheeseburger. “You’re not going to be neurologically optimized if you’re not sleeping.” (31:55)

“If there’s one thing people could do, it’s find the best sleep you possibly can.” (31:55)

Notable Quotes & Memorable Moments

• On Human Behavior vs. Tech:
  “The machines are the easier part. It’s the human behavior that’s always the hard part.” (18:07)

• On Data in Creative Work:
  "Is it though? Instead of giving me one, give me five creatives. And we’re going to test them and we’re going to see what the...consumer says about that. And usually they’re always wrong." (08:04)

• On brain-computer interface:
  “Our chief brain futurist at Brain One, Dr. Galen Buckwalter…has six neural implants right now…so we’re at Caltech doing a clinical trial…he connects his brain to the Internet, literally.” (11:22)

• On the Future of Protocols:
  “It doesn’t really matter. You have the protocol, you have the microhabits, you have the feedback loops, and the structure framework can be applied to anything.” (23:01)

Important Timestamps

• 00:00 – Thoryn on the necessity of a human in the AI loop
• 01:42 – Thoryn introduces his background and current conference appearance
• 03:14 – Deep dive into Thoryn’s scientific and digital transformation career
• 05:52 – The science of user measurement and media optimization
• 10:01 – Why embracing AI is critical for white-collar survival
• 11:22 – Brain-computer interfaces and the edge of consciousness
• 15:16 – Data-driven protocols, microhabits, and behavioral science
• 20:11 – From protocol science to accessible daily routines
• 22:17 – Brain One as real-time, real-world protocol R&D
• 25:41 – Influencers, athletes, and "knowledge capital" monetization
• 29:58 – Three microhabits everyone should practice
• 31:55 – Sleep’s critical role in brain optimization

Additional Fun & Human Moments

• Thoryn’s music career and integrating brain data into punk singles (19:07)
• Anecdotes about unique health routines (eating cordyceps worms, “cowgirl protocol”) (25:41)
• Philosophical musings on AI and consciousness (11:14)

Resources & Next Steps

• Learn More/Join Brain One:
  Visit brain.one (mention Right About Now for waitlist priority)
• Connect with Ryan/Show:
  ryanisright.com for more episodes and links

Summary:
This episode is a goldmine for entrepreneurs, health optimizers, and lifelong learners. It demystifies the link between small daily choices and major quality-of-life results using a blend of tech, science, and lived experience—inviting listeners to start tracking, measuring, and sharing their success protocols today.