Ingrained: The Science of Habits, Health, and Personal Development

Send us Fan Mail In this episode, Habits, Relationships, and the Biology of Connection, we explore how daily relational habits shape your brain chemistry, nervous system regulation, and long-term health. Drawing on the research of John Gottman, Sue Johnson, and John Bowlby, we break down the science behind attachment, oxytocin, dopamine, cortisol, and the communication patterns that predict relati...

Send us Fan Mail Your mood isn’t random—it’s biological. In this episode, we break down how everyday lifestyle habits directly influence hormones that regulate mood, motivation, stress, and emotional stability. Drawing on research and insights from leading experts like Dr. Andrew Huberman, Dr. Robert Sapolsky, and Dr. Anna Lembke, we explore the science behind hormones such as cortisol, serotonin,...

Send us Fan Mail Why do good habits feel so hard to maintain—even when motivation is high? In this episode, we explore identity-based habits and why lasting behavior change starts with who you believe you are, not what you’re trying to do. Instead of relying on willpower or discipline, identity-based habit formation works from the inside out—aligning daily actions with self-image. You’ll learn: Wh...

Send us Fan Mail Why does your energy crash in the afternoon—even when you eat “well” and drink coffee? In this episode, we break down the nutrition habits that regulate energy and focus by looking at how your brain actually responds to food, hydration, caffeine, and daily rhythms. You’ll learn why energy isn’t about motivation or willpower, but about biological regulation—including blood sugar st...

Send us Fan Mail Why do some habits stick while others fade—no matter how motivated you feel? In this episode of Ingrained, we break down the Four Laws of Habits and the science behind why they work. You’ll learn how cues, dopamine, effort, and reward shape behavior at the neurological level—and how small changes in your environment can make habits feel automatic instead of forced. We explore how...

Send us Fan Mail Why do some goals stick while others fall apart? In this episode of Ingrained , we break down the neuroscience of motivation, dopamine, and habit formation to explain why willpower alone doesn’t work. You’ll learn how dopamine actually drives behavior, how modern environments hijack motivation, and how to design habits that make follow-through easier. This episode bridges neurosci...

Send us Fan Mail Exercise doesn’t just make you stronger—it increases your body’s ability to produce energy at a cellular level. In this episode of Brongevity, we break down the types of exercise that increase mitochondrial density, improve energy production, and support long-term longevity and human performance. You’ll learn why certain training styles signal your body to build more efficient ene...

Send us Fan Mail Aging isn’t just about time passing — it’s about energy loss at the cellular level. In this episode, we break down how mitochondrial dysfunction accelerates aging and why declining cellular energy production is one of the primary drivers of fatigue, brain fog, metabolic disease, inflammation, and age-related decline. You’ll learn how mitochondria regulate far more than ATP — inclu...

Send us Fan Mail Mitochondria aren’t just the “powerhouse of the cell”—they’re the control center of aging, energy, and long-term health. In this episode, we break down the latest science on mitochondrial health and longevity, exploring how mitochondrial dysfunction drives fatigue, metabolic disease, inflammation, and accelerated aging. You’ll learn how mitochondria influence lifespan, why mitocho...

Send us Fan Mail Can something as simple as stretching influence cancer biology? In this episode, we examine peer-reviewed animal research showing that daily stretching was associated with up to a 50% reduction in tumor growth in mice . Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Support the show Get easy Teleh...

Send us Fan Mail We use ai to explore peer-reviewed studies that show ivermectin triggers apoptosis in cancer cells, shrinks tumors. Join the community using science based strategies to create lasting new habits at https://ingrainedhabittracker.com Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Support the show Ge...

Send us Fan Mail Sitting is the new smoking—and the science is brutal. We take a look at the peer-reviewed truth: prolonged sitting shrinks your brain’s memory center, triggers insulin resistance in hours, spikes cancer and heart-disease and all cause mortality risk (even if you exercise), and ages you faster. Play now—before you sit again. Support the show Get easy Telehealth doctor visit for you...

Send us Fan Mail A dive into Ultra-Processed People —what it reveals about our modern food system, why it matters, what surprised me, and what you can actually do about it in your day-to-day life. Buy you copy of Ultra Processed People Join the community using science based strategies to create lasting new habits at https://ingrainedhabittracker.com Get easy Telehealth doctor visit for yourself an...

Send us Fan Mail In this episode I discuss some of the highlights from the book The One Minute Cure; The Secret To Healing Virtually All Diseases by Madison Cavanaugh. This book claims that many major illness, diseases and ailments can be cured by hyper-oxygenating the blood by adding a small dose of food grade H2O2 to your water on a regular basis. Join the community using science based strategie...

Send us Fan Mail Unlock the secrets to achieving unparalleled excellence with insights from "Peak: Secrets from the New Science of Expertise" by Anders Ericsson and Robert Pool. Learn how to transform your abilities, whether in music, sports, or medicine, by engaging in deliberate, focused practice. In this episode you'll learn: How top performers harness the incredible adaptability...

Send us Fan Mail In this episode, I dive into one of my favorite relationship books, The Five Love Languages: How to Express Heartfelt Commitment to Your Mate by Dr. Gary Chapman. This insightful guide explores how people experience love in unique ways and why couples often miss each other's emotional needs. Many of us naturally express love in ways that resonate with us, but our partner may...

Send us Fan Mail Learn how thousands of toxins are getting into our bodies and making us sick. From household products to drinking water to the air we breathe. In this episode I share several highlights from the book: The Rain Barrel Effect: How a 6,000 Year Old Answer Holds the Secret to Finally Getting Well, Losing Weight & Feeling Alive Again! written by Dr. Stephen Cabral Dr Cabral is a na...

Send us Fan Mail In this episode I share some of the highlights and my take aways from Adam Grant's discussion with Becky Kennedy. Learn what Becky says are the primary roles of a parent. How to execute those roles. Strategies for coaching our children in emotion moderation and how to handle children breaking parent's boundaries. Listen to Adam's full discussion at Rethinking Purcha...

Send us Fan Mail Don't just cast out New Years Resolutions that sound like a good destination. Rather, set goals with specific daily behaviors that bring about the results you would like to achieve. In this episode I discuss the 3 step process I use to set goals and avoid the pitfalls most people run into when chasing goals. Ingrained 3 Steps To Achieve Any Goal The Brain The Story of You Joi...

Send us Fan Mail Mindset changes everything. What you focus on expands but also what you talk about solidifies ideas in your brain.  In this episode I give you the cliff notes from a Huberman Lab podcast where he sat down with Adam Grant. Adam Grant is an organizational psychologist with a deep understanding of how the brain works in regards to behavior. Learn: How to change your mindset How to as...

Send us Fan Mail There are many benefits to having a growth mindset vs a fixed mindset as defined by Carol Dweck, a Stanford Psychologist who has spent her career exploring the subject. One very interesting finding though, is that simply teaching children about the concept of growth mindset vs fixed mindset had massive implications. Get easy Telehealth doctor visit for yourself and your family wit...

Send us Fan Mail This is an excellent read for the right reader. If you're a business leader or entrepreneur looking for some new ideas about how to separate yourself from the competition by creating a new offer, reaching a new crowd, changing the logic vs emotional levers your product or service represents this is the book for you. Buy your copy of Blue Ocean Strategy from Amazon Join the co...

Send us Fan Mail In this short episode I discuss what it means to reverse engineer the life you truly want and the 3 step process to do that. Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Support the show Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn...

Send us Fan Mail In this episode I review George Mumford's book the Mindful Athlete. After experiencing a variety of hardships through the early part of his life Mumford found mindfulness and eventually became a mindfulness expert earning his Masters degree in the field. Mumford went on to help thousands of inmates as well as practice in his preferred clients professional athletes including t...

Send us Fan Mail Daily movement isn’t just exercise — it’s a foundational habit that shapes energy, metabolism, and long-term health. In this episode of Ingrained , we explore the science behind movement as a habit, including how regular physical activity influences cellular health, energy production, and longevity. You’ll learn why consistency matters more than intensity, how modern lifestyles di...