Advertise on podcast: 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 relationship success—or failure. You’ll learn why contempt is the strongest predictor of divorce, how micro-habits like daily appreciation and physical touch regulate stress hormones, and why connection is one of the most powerful predictors of longevity and emotional well-being. If you care about improving your marriage, deepening emotional intimacy, strengthening attachment security, or understanding the neuroscience of relationships, this episode gives you practical, science-backed tools to build connection that lasts. Because the quality of your relationships doesn’t just shape your happiness—it shapes your biology. Support the show Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Vitality TogoMobile Wellness, GLP1, Hormones, Blood Work, for cash pay patients anywhere. Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses. Listen to your favorite books while you work, drive and play with Audible

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, dopamine, melatonin, insulin, estrogen, and testosterone. You’ll learn how sleep, nutrition, movement, stress, light exposure, and modern stimulation shape your brain chemistry—often without you realizing it. We connect the dots between circadian rhythm, blood sugar regulation, stress hormones, and mental health, and explain why small lifestyle changes can create powerful shifts in how you feel. If you’ve been struggling with low energy, anxiety, irritability, poor sleep, or lack of motivation, this episode will help you understand what signals your body is responding to—and how to start working with your biology instead of against it. Support the show Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Vitality TogoMobile Wellness, GLP1, Hormones, Blood Work, for cash pay patients anywhere. Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses. Listen to your favorite books while you work, drive and play with Audible

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: Why most habits fail (and why goals aren’t enough)How identity creates a feedback loop that reinforces behaviorThe science behind habits, self-trust, and consistencyHow small actions become “votes” for the person you’re becomingPractical ways to build habits that actually stickWhether you’re working on fitness, productivity, focus, or personal growth, this episode breaks down how changing your identity—not just your routine—can transform your habits long-term. If you’ve ever felt stuck restarting the same habits over and over, this episode will help you build habits that feel natural, sustainable, and aligned with who you want to be. Support the show Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Vitality TogoMobile Wellness, GLP1, Hormones, Blood Work, for cash pay patients anywhere. Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses. Listen to your favorite books while you work, drive and play with Audible

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 stability, cortisol rhythms, neurotransmitters, and micronutrient sufficiency. We cover practical habits like protein timing, buffering carbohydrates, electrolyte balance, caffeine half-life, and why consistency matters more than perfect eating. If you struggle with brain fog, afternoon slumps, or inconsistent focus, this episode will help you design nutrition habits that work with your biology instead of against it. Support the show Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Vitality TogoMobile Wellness, GLP1, Hormones, Blood Work, for cash pay patients anywhere. Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses. Listen to your favorite books while you work, drive and play with Audible

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 to build better habits by making them obvious, attractive, easy, and satisfying, and how to break bad habits by reversing the same principles. Along the way, we connect habit science with real-world applications for health, focus, consistency, and personal development. This episode blends neuroscience, behavior change, and practical habit design to help you stop relying on willpower and start building systems that last. Support the show Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Vitality TogoMobile Wellness, GLP1, Hormones, Blood Work, for cash pay patients anywhere. Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses. Listen to your favorite books while you work, drive and play with Audible

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 neuroscience and personal development, giving you practical strategies to build habits that last — even when motivation fades. Backed by neuroscience and behavioral psychology research, this episode covers: How dopamine affects motivation and goal achievementWhy progress and feedback matter more than willpowerThe difference between motivation, discipline, and habit formationHow to avoid dopamine overload and motivation crashesPractical, science-backed strategies to build consistency and follow throughIf you’re interested in self-improvement, habit building, productivity, mental performance, or long-term motivation, this episode will help you understand how to work with your brain instead of fighting it. Tune in to learn how dopamine, motivation, and neuroscience explain why some goals stick—and how to finally follow through. Support the show Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Vitality TogoMobile Wellness, GLP1, Hormones, Blood Work, for cash pay patients anywhere. Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses. Listen to your favorite books while you work, drive and play with Audible

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 energy systems—and why others may stall progress. We explore how aerobic training, high-intensity intervals, and resistance training influence human physiology, metabolic health, and recovery, along with practical ways to apply these principles without overtraining. Whether your goal is more energy, better endurance, or long-term healthspan, this episode gives you clear, actionable guidance on how to train smarter for sustainable performance. Support the show Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Vitality TogoMobile Wellness, GLP1, Hormones, Blood Work, for cash pay patients anywhere. Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses. Listen to your favorite books while you work, drive and play with Audible

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 — including oxidative stress, apoptosis, immune signaling, and metabolic flexibility — and why damage to mitochondrial DNA creates a self-reinforcing cycle that speeds up biological aging. We explore: The mitochondrial theory of agingWhy mitochondrial DNA is uniquely vulnerable to damageHow dysfunctional mitochondria drive cellular senescence and chronic inflammationWhy aging feels like an energy crisis, not just “getting older”If you want to understand aging at its root — and why protecting mitochondrial health is foundational to longevity — this episode lays the scientific groundwork. Support the show Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Vitality TogoMobile Wellness, GLP1, Hormones, Blood Work, for cash pay patients anywhere. Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses. Listen to your favorite books while you work, drive and play with Audible

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 mitochondrial decline is a root cause of chronic disease, and the evidence-backed strategies that support mitochondrial function for a longer, healthier life. Join the community using science based strategies to create lasting new habits at https://ingrainedhabittracker.com Support the show Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Vitality TogoMobile Wellness, GLP1, Hormones, Blood Work, for cash pay patients anywhere. Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses. Listen to your favorite books while you work, drive and play with Audible

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. Support the show Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Vitality TogoMobile Wellness, GLP1, Hormones, Blood Work, for cash pay patients anywhere. Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses. Listen to your favorite books while you work, drive and play with Audible

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 Support the show Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Vitality TogoMobile Wellness, GLP1, Hormones, Blood Work, for cash pay patients anywhere. Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses. Listen to your favorite books while you work, drive and play with Audible

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 yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Vitality TogoMobile Wellness, GLP1, Hormones, Blood Work, for cash pay patients anywhere. Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses. Listen to your favorite books while you work, drive and play with Audible

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 Support the show Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Vitality TogoMobile Wellness, GLP1, Hormones, Blood Work, for cash pay patients anywhere. Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses. Listen to your favorite books while you work, drive and play with Audible

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 strategies to create lasting new habits at https://ingrainedhabittracker.com Support the show Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Vitality TogoMobile Wellness, GLP1, Hormones, Blood Work, for cash pay patients anywhere. Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses. Listen to your favorite books while you work, drive and play with Audible

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 of the human body and brain. Explore the compelling studies of elite violinists and London taxi drivers, revealing how deliberate practice not only enhances skills but can also alter brain structures. How the best use mental representations and the crucial role of expert feedback to make their practice most effective.Buy you copy of Peak; Secrets From The New Science of Expertise Support the show Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com Vitality TogoMobile Wellness, GLP1, Hormones, Blood Work, for cash pay patients anywhere. Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses. Listen to your favorite books while you work, drive and play with Audible