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.
Episodes
149 episodes
How Lifestyle Habits Influence Hormones and Mood
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 leadin...
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Episode 149
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19:37
Identity-Based Habits: How Who You Are Shapes What You Do
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 rely...
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Episode 148
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13:41
Nutrition Habits That Regulate Energy & Focus
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, c...
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Episode 147
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17:08
Why Habits Stick: The Neuroscience of Behavior Change & Habit Formation
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 sha...
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Episode 146
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19:26
Motivation, Dopamine, and Habit Formation: The Science of Following Through
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 act...
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Episode 145
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21:21
Exercise That Improves Mitochondrial Density (And Boosts Energy & Longevity)
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 product...
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Episode 144
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19:57
How Mitochondrial Dysfunction Accelerates Aging
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 d...
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Episode 143
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10:42
Mitochondria: The Real Engine of Longevity (Mitochondrial Health Longevity)
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 dysfun...
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Episode 142
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26:22
How Stretching, Mechanical Stress & Movement Influence Cellular Health and Longevity
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.
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Episode 141
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12:40
Drug Repurposing, Mitochondria & Cell Death: What the Science Really Shows
We use ai to explore peer-reviewed studies that show ivermectin triggers apoptosis in cancer cells, shrinks tumors.
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Episode 140
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29:24
Sedentary Living, Metabolism & Lifespan: Why Sitting Destroys Long-Term Health
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 mor...
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Episode 139
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20:18
[Book Review] Ultra-Processed Foods, Behavior, and Modern Health — Ultra-Processed People
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 ...
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Episode 138
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28:03
[Book Review] Oxygen Therapy, Health Claims, and Critical Thinking — The One Minute Cure
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-oxygena...
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Episode 137
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28:20
[Book Review] Skill Development, Deliberate Practice, and Mastery — Peak, Secrets From the New Science of Expertise
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 en...
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Episode 136
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23:09
[Book Review] Communication, Connection, and Relationships — The Five Love Languages
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...
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Episode 135
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23:08
[Book Review] Small Changes, Big Health Outcomes — The Rain Barrel Effect
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:
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Episode 134
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31:09
Purpose, Identity & Emotional Resilience: How Parenting Shapes Long-Term Wellbeing
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 em...
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Episode 133
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16:46
Motivation & Dopamine: The Neuroscience of Goal Setting and Follow-Through
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 ...
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Episode 132
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25:01
Confidence & Mindset: How to Build Resilient, Confident Kids
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...
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Episode 131
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18:27
Why We Should Teach Kids Growth Mindset
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...
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Episode 130
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14:39
[Book Review] Strategic Thinking and Competitive Advantage — Blue Ocean Strategy
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 emot...
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Episode 129
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27:35
Designing the Life You Want: Reverse Engineering Success and Fulfillment
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.
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Episode 128
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10:12
[Book Review] Focus, Awareness, and Athletic Performance — The Mindful Athlete
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 ...
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Episode 127
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22:21
Movement Habits That Improve Health, Energy, and Longevity
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 ...
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Episode 126
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32:09
[Book Review] Growth, Blind Spots, and Leadership Change — What Got You Here Won’t Get You There
In this episode I discuss a few key points from the book What Got You Here Won't Get You There by Marshall Goldsmith best selling author of The Earned Life (episode 100).Learn the 20 most common noxious habits of business leaders that c...
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Episode 125
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24:32