EPI 104: Built to Last: Neuroscience, Habits, and Strength for Moms with David Amerland

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In this powerful conversation, I sit down with author, speaker, and health strategist David Amerland to explore how lasting wellness is built on mindset, movement, and meaning. Together, we break down the neuroscience behind motivation, the real reason small habits work, and why moms need to drop the guilt and start choosing themselves with guidance, not guilt.

David shares insights from his latest book, Built to Last: How to Get Stronger, Healthier, and Happier at Every Stage of Life, and how short, consistent efforts in movement and nutrition can radically improve long-term health outcomes. They also touch on muscle-building, measuring success beyond weight, and the life-changing power of having a purpose.

🧠 Topics We Cover:

• Mindset shifts for new mothers
• How guilt blocks change and how to override it
• The neuroscience of motivation and planning
• How short workouts create big shifts
• The truth about sedentary living vs. smoking risks
• The role of muscle mass and nutrition in aging well
• Using waist-to-hip ratio, not weight, as a progress metric
• Why purpose matters more than perfection

🔗 Connect with David Amerland:

• Instagram: @david_amerland
• Twitter/X: @DavidAmerland
• Website: www.davidamerland.com
• Email: [e-mail]
• Book: Built to Last on Amazon

Studies & Articles Mentioned in the Episode

Exercise Frequency, Intensity & Habit Formation

1. Low vs High-Intensity Exercise: Effects on Cardiopulmonary Adaptation (NCBI)
2. HIIT vs Moderate Aerobic Exercise for VO₂max & Blood Pressure (PubMed)
3. Exercise Frequency and Adherence: What Works Long-Term? (Harvard Health)
4. How Regular Exercise Changes the Brain (NYTimes)

 Neuroplasticity & Habit Change

1. Neuroscience of Habit Formation and Change (Yale Review of Neuroscience)
2. The Power of Neuroplasticity in Creating Lasting Habits (Psychology Today)

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