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

Ingrained: The Science of Habits, Health, and Personal Development is a podcast about how small, repeated behaviors shape who you become—physically, mentally, and emotionally.

Hosted by Bronson Wilks, an entrepreneur, consultant, and father who actively applies these principles in his own life, the show explores the science of habit formation, behavior change, and human development. Episodes draw from neuroscience, human biology, psychology, and longevity research, while grounding those insights in real-world routines, family life, work, and personal growth.

Each episode breaks down how habits influence energy, focus, health, performance, relationships, and long-term wellbeing—turning complex research into practical strategies you can apply immediately, even with a busy life.
Whether you’re focused on self-improvement, personal development, health optimization, or building a sustainable lifestyle that supports growth and balance, Ingrained bridges behavior and biology so your habits work for you, not against you.

Copyright: © 2023 Build The Life You Want

Latest Episodes:

Habits, Relationships, and the Biology of Connection Feb 17, 2026

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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.

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How Lifestyle Habits Influence Hormones and Mood Feb 09, 2026

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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.

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Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses.

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Identity-Based Habits: How Who You Are Shapes What You Do Feb 02, 2026

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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 behavior
The science behind habits, self-trust, and consistency
How small actions become “votes” for the person you’re becoming
Practical ways to build habits that actually stick

Whether 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.

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Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com

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Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses.

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Nutrition Habits That Regulate Energy & Focus Jan 26, 2026

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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.

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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

Why Habits Stick: The Neuroscience of Behavior Change & Habit Formation Jan 19, 2026

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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

Motivation, Dopamine, and Habit Formation: The Science of Following Through Jan 12, 2026

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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 achievement
Why progress and feedback matter more than willpower
The difference between motivation, discipline, and habit formation
How to avoid dopamine overload and motivation crashes
Practical, science-backed strategies to build consistency and follow through

If 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

Exercise That Improves Mitochondrial Density (And Boosts Energy & Longevity) Jan 05, 2026

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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.

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Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.com

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Looking for a cheaper alternative to traditional insurance? Try Zions Healthshare, it's not technically insurance, but they do share in certain healthcare expenses.

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How Mitochondrial Dysfunction Accelerates Aging Dec 29, 2025

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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 aging
Why mitochondrial DNA is uniquely vulnerable to damage
How dysfunctional mitochondria drive cellular senescence and chronic inflammation
Why 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.

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Mitochondria: The Real Engine of Longevity (Mitochondrial Health Longevity) Dec 22, 2025

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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

How Stretching, Mechanical Stress & Movement Influence Cellular Health and Longevity Dec 14, 2025

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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

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