#1 Mindset Expert: Simple Mindset Shifts That Transform Your Body, Energy, & Life
In this episode of The Mel Robbins Podcast, mindset researcher Alia Crum and Mel Robbins explore how our beliefs and mental "settings" affect our physical responses to stress, food, exercise, and medicine. Crum shares research demonstrating the tangible effects of mindset on biology, including studies showing how participants' hormonal responses changed based solely on their beliefs about what they were consuming.
The discussion examines practical approaches to shifting mindsets for better health outcomes. Crum and Robbins detail strategies for reframing common experiences like healthy eating and stress management, while exploring how mindsets about intelligence and abilities can be adjusted. The conversation draws on research about placebos and their ability to create real physiological changes, illustrating the connection between mind and body.
This is a preview of the Shortform summary of the Dec 20, 2025 episode of the The Mel Robbins Podcast
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Science: How Mindsets Influence Biology and Behavior
Alia Crum's groundbreaking research reveals how our beliefs and mindsets significantly impact our bodies' responses to stress, food, exercise, and medicine.
Understanding Mindsets and Their Impact
According to Crum, mindsets act as mental "settings" or "lenses" that shape our fundamental beliefs about experiences. These beliefs guide our attention, emotions, motivation, and even our physical responses to different situations. Mel Robbins adds that these mindsets are often cemented through life experiences, affecting how we perceive and react to various situations, from medical conditions to everyday challenges like fear of flying.
Empirical Evidence Supporting Mindset's Power
Crum's research provides compelling evidence of how mindsets affect biological responses. In her milkshake study, participants who believed they were drinking an "indulgent" shake showed different hormonal responses compared to when they thought they were consuming a diet shake, despite it being the same 350-calorie beverage.
The power of mindset is further demonstrated through placebo studies. Crum's research shows that even when taking real migraine medication, patients experienced less relief if they believed it was a placebo. Remarkably, even known placebos can trigger genuine physiological changes, from reducing blood pressure to activating dopaminergic systems in the brain.
Practical Strategies for Mindset Shifts
Crum emphasizes the importance of reframing our approach to health and fitness. Rather than viewing healthy eating as restrictive, she suggests focusing on pleasure and indulgence, such as serving healthy beverages in special ways or adding enjoyable elements to nutritious meals.
Drawing on work from Carol Dweck and David Yeager, Crum discusses the value of adopting malleable mindsets about intelligence and abilities. She also highlights how viewing stress as a helpful tool rather than a threat can lead to more adaptive responses, particularly when facing health challenges like cancer treatment.
1-Page Summary
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Clarifications
- Mindsets are deeply held beliefs that shape how we interpret and respond to experiences. They influence what we notice, how we feel, and the actions we take, often without conscious awareness. These mental "settings" can be flexible and changed through new experiences or intentional effort. Changing a mindset can alter both psychological and physical outcomes.
- The milkshake study measured the hormone ghrelin, which signals hunger to the brain. When participants believed they drank an indulgent shake, their ghrelin levels dropped more, indicating greater satiety. This shows mindset can influence hunger and fullness signals, affecting eating behavior. Such hormonal changes matter because they impact appetite regulation and metabolism.
- Beliefs influence medication effectiveness through the brain's expectation pathways, which can alter perception and physiological responses. When a person expects a treatment to work, the brain releases chemicals like endorphins and dopamine that enhance healing and pain relief. This process can amplify the drug's effects or diminish them if the person doubts the treatment. Thus, mindset shapes how the body responds biologically to real medications.
- Known placebos can cause genuine physiological changes through the brain's expectation mechanisms. When a person knowingly takes a placebo, their brain can still activate pathways that release natural chemicals like endorphins or dopamine. These chemicals can reduce pain, lower blood pressure, or improve mood, mimicking real drug effects. This process is called the "open-label placebo" effect and relies on the mind-body connection.
- Dopaminergic systems refer to brain pathways that use dopamine, a key neurotransmitter involved in reward, motivation, and pleasure. These systems influence mood, attention, and learning by transmitting signals between neurons. Activation of dopaminergic pathways can enhance feelings of well-being and reinforce positive behaviors. Dysfunctions in these systems are linked to disorders like Parkinson’s disease and addiction.
- Malleable mindsets, also known as growth mindsets, are the belief that intelligence and abilities can be developed through effort and learning. This contrasts with a fixed mindset, which views these traits as innate and unchangeable. Research by Carol Dweck shows that people with malleable mindsets are more likely to embrace challenges and persist after failures. This mindset encourages continuous improvement and resilience.
- Stress triggers the body's fight-or-flight response, releasing hormones like adrenaline and cortisol. Viewing stress as helpful activates the brain's prefrontal cortex, improving focus and problem-solving. This positive mindset reduces harmful effects like inflammation and supports cardiovascular health. Thus, interpreting stress as a challenge rather than a threat changes both brain activity and bodily reactions for better outcomes.
- Mindset shifts influence health by altering how the brain interprets and responds to bodily signals, which can change hormone levels and immune function. Positive mindsets can reduce stress-related damage by promoting relaxation and resilience. This biological feedback loop helps improve recovery, pain management, and overall well-being. Thus, changing beliefs can directly affect physical health outcomes.
Counterarguments
- The extent to which mindsets influence biological responses may vary significantly among individuals, and not all physiological responses can be attributed to mindset alone.
- While mindset can influence perception and behavior, it is not the sole determinant of health outcomes; genetic factors, environmental influences, and access to healthcare also play critical roles.
- The placebo effect, while powerful, may not be sufficient to treat all medical conditions, and relying on mindset alone could lead to neglecting effective medical interventions.
- The concept of reframing mindsets towards health and fitness might oversimplify the complex psychological and socio-economic factors that contribute to unhealthy behaviors.
- The milkshake study's findings, though intriguing, may not generalize to all types of food or to all individuals, and further research is needed to understand the mechanisms behind such physiological changes.
- The idea of adopting malleable mindsets about intelligence and abilities, while beneficial, may not account for systemic barriers that limit opportunities for growth and learning.
- Viewing stress as a helpful tool may not be applicable or beneficial in all situations, particularly in cases of chronic stress, which can have detrimental health effects.
- The effectiveness of mindset interventions may be overestimated if studies do not adequately control for confounding variables or do not have long-term follow-up to assess the durability of the effects.
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Science: How Mindsets Influence Biology and Behavior
Alia Crum's pivotal research underscores the profound influence that beliefs and mindsets have on shaping how our bodies respond to stress, food, exercise, and medicine.
Mindsets Shape Our World Perception and Experience
Mindsets Guide Attention, Emotions, Motivation, and Physical Responses
Mindset, as described by Alia Crum, functions as the "settings" or "lenses" in our mind. These settings align us with a specific set of experiences and responses, determined by our fundamental beliefs about the nature of something and why it matters. Crum notes that while mindsets are not intrinsically true or false, they represent oversimplified judgments capable of shifting what we pay attention to, our emotional states, our incentives to take action, and our eventual behavior. Additionally, research by Crum reveals that mindsets carry physiological implications, altering how our bodies anticipate and react to different stimuli.
Mindsets Influence Health Outcomes
Study Reveals Beliefs About Calories Affect Biological Response, "Indulgent" Mindset Boosts Metabolism
The experiential data suggests that if someone perceives a cake as indulgent rather than focusing on potentially unhealthy ingredients like Crisco, it can actually taste more appealing. Moreover, Dr. Crum's research has uncovered that adopting a mindset of indulgence can reduce cravings and feelings of hunger biologically, as opposed to the sense of restriction and scarcity that signals to the body it is not satisfied.
Placebo Studies Show Beliefs Can Affect Medication Efficacy
In terms of facing daunting health diagnoses like cancer, Crum posits that embracing a manageable viewpoint rather than that of a catastrophe can be transformative. Such a mindset not only enhances the overall experience but can also alleviate physical symptoms such as nausea and fatigue during treatments like chemotherapy.
Explanations from Mel Robbins support Crum's stance, putting forward the idea that life experiences cement specific se ...
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Science: How Mindsets Influence Biology and Behavior
Additional Materials
Clarifications
- Mindsets are mental frameworks formed by past experiences and beliefs that influence how we interpret new information. They shape neural pathways by prioritizing certain thoughts and emotions, effectively filtering perception. This filtering affects attention, decision-making, and physiological reactions by activating specific brain regions linked to emotion and motivation. Over time, repeated mindset patterns can reinforce these neural circuits, making certain responses more automatic.
- Mindsets influence the brain's interpretation of experiences, which triggers hormonal and nervous system responses. For example, stress-related mindsets can increase cortisol levels, affecting immune function and inflammation. Positive mindsets can activate the parasympathetic nervous system, promoting relaxation and healing. These biological changes alter how the body physically reacts to situations.
- Beliefs about food influence metabolism and cravings through the brain's interpretation of sensory and cognitive cues, which affect hormonal signals like insulin and ghrelin. Positive mindsets can reduce stress hormones such as cortisol, which otherwise promote fat storage and increase appetite. These hormonal changes alter energy expenditure and hunger sensations, thereby modifying metabolic rate and craving intensity. This mind-body interaction demonstrates how perception can directly impact physiological processes.
- The placebo effect occurs when a person experiences real health improvements after receiving a treatment with no active medical ingredients, purely because they believe it will work. This belief triggers brain processes that can reduce symptoms like pain or nausea by releasing natural chemicals such as endorphins. Placebo effects demonstrate how expectations and mindset can influence the body's physiological responses. They highlight the powerful connection between mind and body in healing and treatment outcomes.
- Mindsets influence the brain's interpretation of bodily signals, which can alter the severity of symptoms like nausea or fatigue. Positive beliefs can trigger the release of neurotransmitters and hormones that reduce stress and improve immune function. This biological response can lessen side effects and improve treatment tolerance. Thus, mindset acts as a psychological factor that modulates physical health outcomes during medical treatments.
- When fear triggers the body's stress response, it releases hormones like adrenaline that cause physical symptoms such as increased heart r ...
Counterarguments
- The extent to which mindsets influence physiological responses may vary significantly among individuals, and some critics argue that genetic, environmental, and other biological factors can play a more substantial role in health outcomes than mindset alone.
- While mindsets can influence how we perceive and react to health-related stimuli, they are not a panacea; serious illnesses and conditions often require medical intervention beyond positive thinking or belief manipulation.
- The placebo effect, while powerful, is not universally effective, and relying on mindset to influence medication efficacy could be dangerous if it leads to undervaluing or abandoning evidence-based medical treatments.
- The idea that an indulgent mindset can reduce cravings and hunger might not align with the experiences of individuals with eating disorders or metabolic diseases, where psychological and physiological factors interact in complex ways.
- Some researchers argue that the emphasis on individual mindset overlooks systemic issues and societal factors that significantly impact health outcomes, such as access to healthcare, socioeconomic status, and environmental stressors.
- Critics may point out that while adopting a manageable mindset toward serious health diagnoses is beneficial, it is important to recognize and address the full range of emotions that patients may experience, including fear, ...
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Empirical Studies Demonstrating the Power of Mindsets
Alia Crum and her research highlight how belief systems can dramatically affect physiological and biological responses in terms of diet, hunger, and even medication efficacy.
Milkshake Calorie Beliefs Alter Hormonal and Metabolic Responses
Belief in "Indulgent" Milkshake Increases Ghrelin Hormone Release
Crum's study monitored participants who drank a 350-calorie milkshake while their ghrelin levels, a hormone regulating hunger and metabolism, were measured. When told they were consuming an "indulgent" 620-calorie shake, their bodies responded as if they had consumed more food, resulting in a significant ghrelin decrease. Conversely, when presented with the same shake under the guise of a "SensaShake," a supposed 140-calorie diet shake, the decrease in ghrelin was much less pronounced, which could lead to increased hunger and lower metabolism.
Crum suggests that enjoying the pleasure in food and indulging healthily can beneficially impact the body's response to food. This contrasts with a mindset of restraint, which can be unhealthy physiologically concerning hunger signals and metabolism. Particularly, when expecting a healthy, low-calorie shake, participants' bodies acted as if they weren't getting enough, counterintuitive to the goal of dieting and consuming "sensible" shakes.
Placebo Studies Reveal Beliefs Can Shape Medication's Therapeutic Impact
Effects Diminished When Real Medication Presented As Placebo
Crum points out that the placebo effect shows the power of mindset in therapeutic outcomes. In one of her studies, participants given the real migraine medication [restricted term] but were told it was a placebo experienced diminished relief compared to when they were aware they were taking [restricted term]. Even when participants knew they were taking a placebo, it still produced a better outcome than taking nothing at all, suggesting that belief impacts physiological health.
Placebo Induced Physiological Changes Like ...
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Empirical Studies Demonstrating the Power of Mindsets
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Clarifications
- Ghrelin is often called the "hunger hormone" because it signals the brain to stimulate appetite. It is produced mainly in the stomach and increases before meals, prompting food intake. Ghrelin also plays a role in regulating energy balance by influencing metabolism and fat storage. Additionally, it affects growth hormone release and can impact mood and cognitive functions.
- Endogenous opioids are natural chemicals produced by the body that reduce pain and induce feelings of pleasure. They bind to opioid receptors in the brain, similar to how opioid drugs work, but without external substances. During placebo effects, the belief in treatment can trigger the release of these opioids, leading to real pain relief. This shows how mindset can physically influence the body's pain control systems.
- Dopaminergic systems refer to brain pathways that use dopamine, a neurotransmitter crucial for controlling movement and reward. In Parkinson's disease, these systems deteriorate, leading to symptoms like tremors and stiffness. Dopamine loss disrupts communication between brain regions that coordinate smooth, purposeful movement. Treatments often aim to restore dopamine function to improve motor control.
- The phrase means the immune system can learn to react based on past experiences with treatments, even if the treatment is inactive. This happens through a process called classical conditioning, where the body associates a placebo with real medication effects. As a result, the placebo can trigger immune changes similar to those caused by actual drugs. This shows belief and expectation can directly influence physical immune functions.
- Open-label placebos are placebos given to patients with full disclosure that they contain no active medication. Unlike traditional placebos, where patients believe they might be receiving real treatment, open-label placebos rely on the patient's awareness and expectation of benefit. Research shows these can still produce therapeutic effects through mind-body mechanisms. This challenges the idea that deception is necessary for placebo effects to occur.
- Beliefs and mindsets influence the brain's signaling pathways, which regulate hormone release and immune responses. For example, expecting a high-calorie intake can trigger the brain to reduce hunger hormones like ghrelin. Similarly, positive expectations about medication activate brain regions that release natural painkillers and modulate drug metabolism. This neurobiological feedback loop links psychological states directly to physiological changes.
- [restricted term] (rizatriptan) is a commonly prescribed medication specifically designed to treat acute migraine attacks by narrowing blood vessels in the brain and blocking pain pathways. Its effectiveness is well-established, making it a standard treatment option for migraines. The placebo effect is notable here because it shows that patients' belief in taking an active drug ca ...
Counterarguments
- The extent to which belief systems influence physiological responses may vary significantly among individuals, and not all individuals may experience the same level of response to belief or mindset changes.
- The studies mentioned may have limitations in terms of sample size, demographic diversity, and the ability to generalize findings to broader populations.
- The placebo effect, while powerful, is not a substitute for active medical treatment, especially for serious or life-threatening conditions.
- There may be ethical considerations in using placebos in clinical practice, particularly if it involves deception or if it replaces effective treatments.
- The psychological mechanisms underlying the placebo effect are complex and not fully understood, which means attributing changes solely to mindset may be an oversimplification.
- Hormonal responses like changes in ghrelin levels are influenced by a multitude of factors, and it may be challenging to isolate the impact of belief from other physiological processes.
- The long-term effects of mindset on physiological health are not well-documented, and short-term changes observed in studies may not translate into long-term health outcomes.
- There could be a bias in reporting posi ...
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Practical Strategies For Adopting Empowering Mindsets
Understanding and adopting empowering mindsets can have transformative effects on one's health, capabilities, and response to stress.
Shift Health and Fitness Mindsets From Restriction to Enjoyment
Focus On Savoring and Experiencing Healthy Foods and Activities
Alia Crum emphasizes transforming one's approach towards healthy eating by shifting the mindset from seeing healthy foods as undesirable to associating them with pleasure and indulgence. She suggests enhancing a salad with tasty additions or redefining usually non-indulgent options like V8 juice to be served in a special way, such as in a wine glass with lemon.
Shift Mindset From "I Have to Exercise" To "I Get to Exercise" to Make Workouts Less Burdensome
Crum also touches on the importance of mindsets when considering exercise. Although no specific strategies were directly mentioned in the conversation, the implication is clear—view workouts as a privilege and an opportunity to strengthen and enjoy your body rather than a chore.
Shifting From Fixed To Malleable Mindsets
Develop and Improve Intelligence, Talents, and Health Over Time
Through the work of scholars like Carol Dweck and David Yeager, Crum discusses the concept of mindsets about intelligence or abilities as being malleable. By adopting a mindset that acknowledges the potential for growth and change, one fosters motivation and a sense of capability.
Self-Compassion and Belief in Change Foster Motivation and Resilience
Crum and Mel Robbins discuss the power of believing in one's ability to change. This mindset nurtures self-compassion and resilience, encourag ...
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Practical Strategies For Adopting Empowering Mindsets
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Counterarguments
- While shifting mindsets from restriction to enjoyment can be beneficial, it may not address underlying issues such as emotional eating or food addiction, where professional help might be necessary.
- Presenting healthy foods in appealing ways could potentially lead to overemphasis on aesthetics, which might not be practical or sustainable for everyone.
- The idea of viewing exercise as a privilege may not resonate with individuals who face significant barriers to exercise, such as chronic pain, disability, or socioeconomic constraints.
- The concept of intelligence and talents being malleable may oversimplify the complexities of learning and ignore factors like learning disabilities or the impact of systemic inequalities on educational opportunities.
- Believing in the potential for growth is important, but without concrete strategies and support, individuals may struggle to translate this belief into action.
- Self-compassion and resilience are crucial, but they are not a panacea; some situations may requ ...
Actionables
- You can create a "flavor adventure" journal to discover joy in healthy eating by documenting new recipes and flavor combinations that incorporate nutritious ingredients with a focus on taste and pleasure. For example, if you try a new vegetable, pair it with a spice or sauce you love and note the experience, what you enjoyed, and how you felt afterward.
- Start a "privilege jar" where you write down one reason each day why exercise is a privilege and not a chore, then read one slip before your workout to shift your mindset. This could be as simple as being grateful for the ability to move freely, having time to dedicate to your health, or enjoying the outdoors during a run.
- Develop a "growth tracker" where you ...
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