Do you believe that you are genetically prone to addiction? What if you could alter these genetics?
Today, I speak with Dr. Evelyn Higgins with Wired for Addiction about the science behind porn addiction, specifically the impact of epigenetics on addiction.
According to Dr. Higgins, we can alter our genetic expression, developing a completely different way of life, and rewiring our brain to overcome porn addiction.
Dr. Evelyn Higgins is an internationally recognized expert in epidemiology of substance use disorders, mental health conditions, and process addictions like social media, video game, and porn addiction.
Across Western culture, we have a pervasive belief that our genetics play a condemning role in our lives, that they are determined, we can't change them, and they lead to outcomes we have little to no control over.
Once an addict, always an addict...
Epigenetics flips this belief on its head. It gives us the hopeful message that through shifts in mindset and lifestyle we can turn on and off certain genes, leading to powerful transformations in mental and physical health.
I've been sober from porn for 10 years, over 11 years from alcohol, and 12 years from substances. And I am now giving men across the world a step-by-step system to develop the same recovery mindset and lifestyle I practice to stay sober.
It is not your destiny to deal with addiction cravings for life. That is not my story. It doesn't have to be yours.
Rewrite Your Genetic Code & Stop Porn Addiction
Pornography addiction is a battle that many face, often in silence. It’s not just about willpower—it’s about understanding what’s happening in your brain and body.
Dr. Evelyn Higgins and I had an incredible conversation on my podcast where we explored the science behind addiction, the role of genetics, and, most importantly, how to stop porn addiction for good. If you’ve ever struggled with quitting or wondered why it’s so difficult, listen to our episode for insights and tools to break free of porn.
Why Quitting Porn Feels Impossible (But Isn’t)
Many people ask me, “Why can’t I just stop watching porn?” The truth is, addiction isn’t just about the porn habit or sexual craving—it’s about how your brain is wired.
Dr. Higgins explained how genetic markers, neurotransmitters, and even inflammation in the body play a role in addiction.
Simply saying “no more porn” doesn’t work. Understanding what’s happening inside your body can help you make real, lasting changes.
The Role of Genetics in Overcoming Porn Addiction
Dr. Higgins shared specific ways our genetic makeup can influence addiction.
Our DNA plays a role in how susceptible we are to addictive behaviors. Quitting porn isn’t just a matter of willpower—it’s a physiological challenge.
But here’s the good news: just because you may be predisposed to addiction doesn’t mean you’re doomed. There are actionable steps you can take to rewire your brain and break free of porn.
Through genetic biomarker tests conducted by Evelyn and her team, you can see every factor that is playing a role in your susceptibility to addiction.
Do you have weakened mitochondria? Are your serotonin or dopamine levels where they should be? Do you have genetic weaknesses in your methylation cycle? Are your neuropsychological genes weakened?
These and many, many more can play a role in addiction.
Rewiring Your Brain: Practical Steps to Stop Porn
1. Mindfulness and Awareness
One of the biggest game-changers in my own journey has been emotional mindfulness. I have worked tirelessly to become an expert at accepting and processing through difficult emotions, and I’ve developed effective methods for processing hard emotions so they don’t evolve into cravings for porn. I teach men around the world these same psychological techniques.
Recently, I’ve started using the Wim Hof breathing technique, focusing on my breath, and becoming more aware of my body.
If you’re constantly stuck in your thoughts, worrying about past failures or future struggles, mindfulness can help ground you in the present.
You probably know the feeling of being stuck in your own mind—constantly battling urges, thoughts, and emotions. One of the biggest takeaways from my conversation with Dr. Higgins was the importance of mindfulness.
For me, mindfulness doesn’t come naturally. My brain is always running, analyzing, and processing. But I’ve practiced slowing down, working through emotions, practicing breathwork like the Wim Hof method, and simply being present in my body.
When we’re mindful, we’re less likely to act on impulse, and we gain the ability to pause, reflect, and make choices that align with our recovery. If you want to quit porn, mindfulness is a necessary skill.
2. Gratitude Journaling
Dr. Higgins emphasized how powerful gratitude is in reshaping our mindset.
Writing down just five things you’re grateful for each day—no matter how small—can shift your perspective. When you focus on what’s good in your life, you start seeing more good. And that mindset shift is critical when trying to stop porn addiction.
When you're struggling with relapse, shame, or self-doubt, taking a moment to list five things you're grateful for can help reframe your perspective. This daily habit isn't just about positive thinking; it’s about training your brain to focus on the good rather than getting lost in the negativity.
If you're on this journey to stop watching porn, start by grounding yourself in gratitude. It's a small, consistent action that can create major shifts in how you feel and how you respond to challenges.
3. Understanding Your Triggers
Overcoming porn addiction requires recognizing what triggers you. Stress, loneliness, boredom—these are all common triggers. By identifying them and setting up boundaries, you can prevent yourself from falling into old patterns. Awareness is the first step to change.
4. Taking Ownership and Seeking Help
There’s a tendency to feel hopeless when struggling with pornography addiction. But as Dr. Higgins pointed out, taking ownership of your situation is empowering.
Understanding the science behind addiction doesn’t mean you’re helpless—it means you now have the knowledge to fight back. Seeking professional guidance, whether through therapy or resources like Wired for Addiction, can make all the difference.
The Bigger Picture: We’re Raising a Generation of Addicts
One of the most eye-opening parts of our discussion was how addiction is being ingrained in younger generations. From social media to processed foods, we’re developing addictive behaviors earlier than ever before.
If we don’t take action now, the problem will only get worse. That’s why it’s so important to educate ourselves and others about how to stop addiction and other compulsive behaviors before they take control of our lives.
Why Today’s World Makes Porn Addiction More Dangerous Than Ever
Dr. Higgins and I talked about how addiction—whether it’s to porn, food, social media, or substances—is more rampant than ever. The world we live in is designed to keep us hooked.
Kids are being raised with constant access to screens, social media, and instant gratification, which primes the brain for addiction from an early age. The accessibility of pornography today makes quitting even more challenging, especially when exposure starts young and becomes a deeply ingrained habit before the brain is fully developed.
This is why stopping porn addiction isn't just about willpower—it’s about understanding how the brain has been wired over time. If you want to break free, you need to recognize that you’re fighting against a system designed to keep you addicted. But here’s the empowering part: once you see the bigger picture, you can make the conscious decision to take control. You are not powerless. You can stop porn and reclaim your life.
By taking steps like understanding your brain chemistry, practicing mindfulness, and shifting your mindset with gratitude, you can break free from pornography addiction and build a life where you no longer feel controlled by urges.
The road to recovery is about more than just quitting porn—it’s about creating lasting change that allows you to thrive.
Your First Step to Quit Porn
If you’ve been struggling with porn addiction, you don’t have to stay trapped. Start small—practice mindfulness, write down what you’re grateful for, recognize your triggers, and most importantly, don’t give up. You have the power to stop porn and take control of your life.
If you’re looking for deeper insights into your own biology and addiction patterns, consider exploring Wired for Addiction. They offer biomarker evaluations and genetic testing that can help you understand your unique challenges and create a personalized path to recovery.
Breaking free from pornography addiction isn’t just possible—it’s absolutely within your reach. No more feeling stuck. It’s time to take back control and start living the life you truly deserve.
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Transcription of Episode 84: The Science Behind Porn Addiction—and How to Stop | The Truth About Addiction Genetics, and Why You’re Not “Doomed” to Be an Addict Forever
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