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,
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Contact path
Public web form
Booking probability
33%
Guest openness
Selective
80/100
Required Score
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What is Ingrained: The Science of Habits, Health, and Personal Development?
Ingrained: The Science of Habits, Health, and Personal Development is a education podcast hosted by Unknown Host, with 150 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.
About the host
Unknown Host hosts Ingrained: The Science of Habits, Health, and Personal Development, a education show with 150 episodes published.
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Episode #150
Habits, Relationships, and the Biology of Connection
Feb 17, 202618 min
Send a text 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. 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 more at TogoHealth.com Vitality Togo Mobile 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 a text 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. 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 more at TogoHealth.com Vitality Togo Mobile 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
Identity-Based Habits: How Who You Are Shapes What You Do
Feb 1, 202614 min
Send a text 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. 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 more at TogoHealth.com Vitality Togo Mobile 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 a text 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. 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 more at TogoHealth.com Vitality Togo Mobile 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 18, 202619 min
Send a text 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. 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 more at TogoHealth.com Vitality Togo Mobile 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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