Podcast Summary: The Dr. Josh Axe Show
Episode: Discipline & New Year’s Resolutions
Host: Dr. Josh Axe
Date: December 29, 2025
Episode Overview
In this episode, Dr. Josh Axe dives deep into the science, psychology, and spirituality of discipline—especially as it relates to New Year’s resolutions. Drawing on personal stories, expert research, biblical wisdom, and actionable strategies, Dr. Axe reveals why most resolutions fail, how to work with (not against) the brain’s wiring, and practical steps to make lasting, purpose-driven change in 2026 and beyond.
Key Discussion Points & Insights
1. Why Most New Year’s Resolutions Fail
- Statistic: 80% of people give up on their resolutions by February. (04:10)
- Central Problem: “The problem isn’t that you’re lazy. It’s not a lack of motivation. It’s that most of us don’t understand how our brains are wired for change.” – Dr. Axe [04:50]
- People blame themselves, but habits are deeply encoded in brain pathways; mindset and understanding brain science are essential.
2. The Michael Phelps Story: Consistency Over Intensity
- Dr. Axe shares how Olympian Michael Phelps rebuilt his life after depression by committing to daily discipline and healthy routines post-retirement. (05:30–08:00)
- Quote: “Change isn’t about intensity, it’s about consistency.” – Dr. Axe [07:40]
3. The Neuroscience of Habits
- Habit Loop: Cue → Routine → Reward [09:40]
- Real-life examples: Dr. Axe is cued to be a better person by his wife’s example and his gym buddy’s effort.
- Hardwiring of Habits: Once repeated, behaviors move from conscious effort (prefrontal cortex) to autopilot (basal ganglia).
- Statistic: 43% of daily actions are habitual, not conscious decisions. (10:50)
- Quote: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle, cited by Dr. Axe [11:40]
4. Dopamine’s Role: Motivation for Good or Bad
- Dopamine is the motivation molecule—spikes with anticipation, not reward. (13:00–14:00)
- Addictive behaviors (social media, shopping, gambling) hijack this pathway.
- Neuroplasticity: The brain’s ability to rewire and form new pathways is key to changing habits.
- Personal story: Dr. Axe used neuroplasticity exercises post-spinal infection to walk again. (15:30)
- Quote: “Pleasure and pain are co-located in the brain. Every pleasure must be paid for with an equal pain.” – Dr. Anne Lembke, cited [16:00]
- Pivot Point: Delayed gratification is critical to resetting dopamine (give an hour before giving into cravings).
5. Intrinsic vs. Extrinsic Motivation
- Bible Verse: “As a man thinketh in his heart, so is he.” – Proverbs 23:7 (08:40)
- Extrinsic Motivation: Driven by fear, guilt, shame, or external approval—short-lived.
- Intrinsic Motivation: Anchored in personal values, purpose, faith—leads to lasting change. (21:00)
- Example: “You’re not going to stick to working out just to look good. But if you tie your working out to knowing you’re going to be able to play with your kids longer–that’s a good reason.” [23:50]
- Quote: “A goal without a deep reason behind it has no power. You need a reason that makes you get out of bed when everyone else is sleeping.” – Elon Musk, cited [22:30]
6. The Link Between Identity and Habits
- Shifting from “I’m trying to” to “I’m the kind of person who…” [28:40]
- Example: “I’m a person who values my health and takes care of my body.”
- Book recommendation: And David Perceived He Was King by Dale Mast – emphasizing the power of identity in transformation. (29:30)
7. Six Steps to Overcome Bad Habits and Build Discipline
1. Identity Cues & Habit Awareness
- Recognize triggers (emotional, environmental, social).
- Use a journal to track cues and responses.
- Research: Mindfulness reduces automatic behaviors by 30% (Harvard study). [36:00]
2. Replacement, Not Erasure
- Swap bad habits for good ones, don’t just suppress.
- Dad’s ice cream swapped for healthy protein shake. [38:10]
3. Rewire the Reward Loop
- Celebrate small wins—tick off a to-do list, buy yourself new running shoes after a week’s workouts. [40:30]
4. Create Friction for Bad Habits / Remove Friction for Good Ones
- Make undesired behaviors harder (password-protect apps, remove junk food).
- Prep cues for good habits (gym gear ready the night before).
- Quote: “Design beats discipline... You don’t rise to the level of your goals, you fall to the level of your systems.” – James Clear [43:10]
5. Anchor to Identity
- Make habits identity-based: “I am the kind of person who...”
6. Root Habits in Purpose, Community, and Faith
- Align habits with higher purpose—serving others, honoring God.
- The people you spend time with shape your habits: “Iron sharpens iron.” – Proverbs, cited [50:10]
- Statistic: Accountability increases success rate by 65%; regular check-ins by 95%. (55:00)
8. Practical Tools to Build Self-Discipline
- Cold Exposure & Fasting: Resets dopamine, builds resilience (recommend: cold shower once/week, or fasting one morning/week). [58:30]
- Exercise: Boosts dopamine receptor density, increases mental clarity and confidence.
- Prayer & Meditation: Lowers stress, builds positive feedback loops, aligns with values. Ten minutes/day in the morning and night recommended. [01:00:20]
- Gratitude Practice: UC Davis study—reduces cortisol by 23% and increases dopamine sensitivity. (26:50)
9. Recommended Reading
- And David Perceived He Was King by Dale Mast (identity)
- Dopamine Nation by Dr. Anne Lembke (dopamine psychology)
- Atomic Habits by James Clear (habit science)
- The Biblio Diet by Dr. Axe & Jordan Rubin (spiritual and nutritional transformation)
- Think This, Not That by Dr. Axe (mindset and habits) (01:03:00)
Notable Quotes & Memorable Moments
- Dr. Axe [04:50]: “The problem isn’t that you’re lazy. It’s not a lack of motivation. It’s that most of us don’t understand how our brains are wired for change.”
- Dr. Axe [07:40]: “Change isn’t about intensity, it’s about consistency.”
- Aristotle, cited [11:40]: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
- Dr. Anne Lembke, cited [16:00]: “Pleasure and pain are co-located in the brain. Every pleasure experienced must be paid for with an equal pain.”
- Elon Musk, cited [22:30]: “A goal without a deep reason behind it has no power. You need a reason that makes you get out of bed when everyone else is sleeping.”
- Dr. Axe [43:10]: “Design beats discipline... You don’t rise to the level of your goals, you fall to the level of your systems.”
- James Clear (via Dr. Axe): “Habits are the architecture of your identity.”
- Proverbs, cited [50:10]: “As iron sharpens iron, so one friend sharpens another.”
Timestamps for Key Segments
- Visualization Exercise: Imagining the “future you” – [01:24]
- Why resolutions fail & science of habit formation – [04:10–11:00]
- Dopamine, pleasure, and pain – [13:00–16:00]
- Intrinsic vs. Extrinsic motivation – [21:00]
- Replacing bad habits; Dad’s vanilla ice cream story – [38:10]
- Accountability and social influence – [54:50–55:30]
- Tools: Cold exposure, exercise, prayer, gratitude – [58:30–01:01:00]
- Book recommendations & final thoughts – [01:03:00-end]
Actionable Takeaways
- Build new habits by understanding habit loops and using cues, routines, and rewards.
- Make habits identity-based ("I am someone who...").
- Replace, don’t just suppress, bad habits.
- Reduce friction for good habits and increase friction for bad ones.
- Celebrate small wins—reward yourself in healthy ways.
- Anchor goals to core values, purpose, and faith for lasting change.
- Surround yourself with disciplined, positive people—accountability is powerful.
- Integrate cold exposure, exercise, prayer, meditation, and gratitude into your day.
Dr. Axe’s parting encouragement:
“You’re not stuck. Your brain can change, your habits can change, your life can change, and you can actually be a completely different person one year from now than you are today.” [01:05:00]