Have you ever asked yourself, “Why do I quit things that are good for me?”

You start walking every day, feeling energized… and then a few days go by, and suddenly you're off track.

If that sounds familiar, you're not broken—and you're not alone.

In Episode 26 of the Walking for Health and Fitness Podcast, I sit down with Dr. Loretta Breuning, founder of the Inner Mammal Institute and author of Habits of a Happy Brain, to explore the science behind why we lose motivation—and how to rewire the brain for long-term success.

This episode is a game-changer for anyone trying to stay consistent with walking, fitness, or any healthy habit.

🧠 Meet Dr. Loretta Breuning

Loretta is a former college professor, the creator of the Inner Mammal Method, and a world-renowned expert in the field of neurochemical habit formation. Her best-selling book Habits of a Happy Brain explains how four key brain chemicals—dopamine, serotonin, oxytocin, and endorphins—drive everything from our behavior to our moods to our motivation levels.

But here's the kicker: these chemicals evolved to help mammals survive, not stay happy. That means your brain is wired to seek safety and familiarity—not necessarily what’s best for your long-term health.

🎓 Free 5-Day Brain Chemistry Training
Want to dive deeper into your happy chemicals? Dr. Loretta Breuning offers a FREE 5-day Happy Chemical Jumpstart mini course that teaches you how dopamine, serotonin, oxytocin, and endorphins work—and how to trigger them naturally to build better habits, boost motivation, and feel more in control.

👉 Get instant access here: FREE 5-day mini course

Train your brain to work with you, not against you. 🧠💥

🚶‍♂️ Why You Quit Good Habits (and How to Stop)

So why do we fall off track with habits like walking, even when we know how good they make us feel?

According to Loretta: “Your brain is constantly scanning for reward and threat. If a habit doesn’t trigger a strong enough reward—or if it triggers even mild discomfort—it will eventually lose priority in your brain’s operating system.”

In other words, your brain needs a reason to keep walking. And more importantly, it needs that reason to feel rewarding in the moment.

That’s where understanding your happy chemicals comes in.

🔬 Your Brain’s Happy Chemicals at Work

Here’s a quick breakdown of how each happy chemical plays a role in habit formation—and how walking can activate them:

Dopamine: Released when your brain anticipates a reward. You can trigger this by setting goals, tracking progress, or changing your walking route for novelty.
Serotonin: Linked to a sense of pride, confidence, and social recognition. Logging your walks, sharing your wins, or walking with a group can boost serotonin.
Oxytocin: The “bonding” chemical. Walking with a friend, pet, or in nature creates a sense of connection that reinforces positive feelings.
Endorphins: Mask pain and create short-term euphoria. Walking with upbeat music or laughing during a walk can release endorphins naturally.

Loretta explains that these chemicals were never designed to be permanent. They come in short bursts—like notifications—and then fade. The key is to intentionally build daily walking experiences that trigger these rewards consistently.

🔁 Why Repetition Is More Powerful Than Motivation

Another big insight from the interview is that habit formation isn’t about “finding motivation”—it’s about repetition and emotional association.

Loretta compares your brain to a puppy: “If you reward it every time it does something good, it will do it again. But if the reward is delayed or confusing, the habit doesn’t stick.”

So instead of waiting for inspiration, make walking rewarding right now. That could mean:

Pairing your walk with music you love
Celebrating your walk with a journal entry
Giving yourself a post-walk reward (like a smoothie or podcast episode)

These small “happy hits” reinforce the wiring that tells your brain: this is worth repeating.

🌱 The 45-Day Brain Rewire Plan

One of the most practical tools Loretta shares is her 45-Day Rewiring Window. That’s how long it typically takes to build a strong new neural pathway that fires automatically.

So if you’re starting (or restarting) your walking habit, set a goal to do it daily for 45 days—even if it's just 5 minutes. The brain doesn’t care how long—it cares how consistent and how emotionally rewarding it feels.

🎧 Listen to the Full Episode

This episode is packed with actionable takeaways, including:

Why “runner’s high” is overrated
What to do after you miss a day
How to reset a negative habit loop with a short walk
The real reason stress pulls you off track—and how to get back on

👉 Listen to Episode 26 here
🎙️ Walking for Health and Fitness Podcast

🎁 Bonus:
Free Walking Plan + Music Track

To help you start building your own happy-brain walking habit, I’ve created a free Walking Works Blueprint Preview and an exclusive music track to energize your steps. 👉 Download it here

🙌 Final Thoughts

Your brain isn’t sabotaging you—it’s just doing its job.
The trick is learning to work with it, not against it.

Thanks to Dr. Loretta Breuning, now you have the tools to turn a walk into a habit your brain actually craves.

Start small. Celebrate often. And remember—every step rewires your story.

Walk on,
Frank S. Ring
Author: Walking for Health and Fitness, Fitness Walking and Bodyweight Exercises, Walking Inspiration, Walking Logbook Journal , and Walking Works Blueprint