In this Huberman Lab Essentials episode, my guest is Dr. Alia Crum, PhD, professor of psychology at Stanford University and the director of the Stanford Mind & Body Lab. Dr. Crum explains that our mindsets—for example, what we believe about stress, exercise and the food we eat—shape how we feel, behave and even how our bodies respond. We discuss studies showing simply believing a food is indulgent can shift satiety hormones and that viewing your daily activity as real exercise can improve weight loss and health markers. We also discuss how to reframe stress so it becomes a tool for growth and improved performance. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Carbon: https://joincarbon.com/huberman Timestamps (00:00) Alia Crum (00:20) Mindset, Core Beliefs; Examples of Mindset (04:56) Mindset Shapes Body's Response, Placebo Effects, Tool: Mindset for Weight Loss (10:18) Sponsor: Function (11:58) Different Diets & Mindset (13:32) Nocebo Effect (14:26) Exercise Mindsets, Weight Loss & Health Benefits (17:11) Stress, Tool: Stress is Enhancing Mindset, Mental & Physical Benefits (24:24) Mindset, Stress, Motivation & Physiology (26:18) Sponsors: AG1 & Carbon (29:21) Stress, Mindset & Hormones (30:53) Mindsets as Portals to Unconscious, Tool: Stress Mindset Awareness (32:28) Leverage Stress, Tool: Adopt a Stress is Enhancing Mindset (35:31) Mindsets Matter, Athletics (37:19) Resources, Toolkits & Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Full Episode
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. And now my conversation with Dr. Aliyah Crum. Well, great to have you here.
Great to be here.
Yeah. Just to start off, you know, you've talked a lot and worked a lot on the science of mindsets. Could you define for us what is a mindset and what sort of purpose does it serve?
We define mindsets as core beliefs or assumptions that we have about a domain or category of things that orient us to a particular set of expectations, explanations, and goals. I can distill it down for you. So mindsets are an assumption that you make about a domain. So take stress, for example, the nature of stress. What's your sort of core belief about that?
Do you view stress as enhancing, good for you, or do you view it as debilitating and bad for you? Those mindsets, those core beliefs orient our thinking. They change what we expect will happen to us when we're stressed, how we explain the occurrences that happen or unfold when we're stressed, and also change our motivation for what we engage in when we're stressed.
Sort of distilling down those core assumptions that really shape and orient our thinking and action.
I've heard you say before that mindsets simplify life in some way by constraining the number of things that we have to consider. And it sounds to me like we can have mindsets about many things, as you said. Many people are familiar with our colleague Carol Dweck's notion of growth mindset, that if we're not...
But what are some examples of mindsets and how early do these get laid down or do we learn them from our parents?
Yeah, sure. Sure. So I think it's important with Carol Dweck's work, a lot of people kind of get focused on growth motivation and all these things, but her work really originated from thinking about what she called those implicit theories or core beliefs about the nature of intelligence or ability, right? So do you believe that your baseline levels of intelligence are fixed?
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