Why Habits Stick: The Neuroscience of Behavior Change & Habit Formation

Send us a textWhy 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.Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.comSupport the showGet 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 a textWhy 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.Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.comSupport the showGet 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 a textExercise 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.Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.comSupport the showGet 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 a textAging 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.Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.comSupport the showGet 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 a textMitochondria 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.Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.comSupport the showGet 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 a textCan 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.comSupport the showGet 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 a textWe use ai to explore peer-reviewed studies that show ivermectin triggers apoptosis in cancer cells, shrinks tumors.Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.comSupport the showGet 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 a textSitting 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 showGet 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 a textA 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 PeopleGet easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.comSupport the showGet 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 a textIn 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.Get easy Telehealth doctor visit for yourself and your family with the Togo Health App. IOS or Android learn more at TogoHealth.comSupport the showGet 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