Episode
Dr. Alia Crum: Science of Mindsets for Health & Performance
1:40:06
Published: Mon Jan 24 2022
Description
My guest is Dr. Alia Crum, Associate (tenured) Professor of Psychology at Stanford University and Director of the Stanford Mind & Body Lab. Dr. Crum is a world expert on mindsets and beliefs and how they shape our responses to stress, exercise, and even to the foods we eat. We discuss how our mindset about the nutritional content of food changes whether it is satisfying to us at a physiological (hormonal and metabolic) level. She also tells how mindsets about exercise can dramatically alter the effects of exercise on weight loss, blood pressure, and other health metrics. Dr. Crum teaches us how to think about stress in ways that allow stress to grow us and bring out our best rather than diminish our health and performance. Throughout the episode, Dr. Crum provides descriptions of high-quality peer-reviewed scientific findings that we can all leverage toward better health and performance in our lives. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introducing Dr. Alia Crum from Stanford University (00:03:31) Sponsors: AG1, LMNT, Thesis, Momentous (00:08:26) What Is a Mindset & What Does It Do? (00:14:45) Mindsets Change Our Biological Responses to Food (00:22:28) Beliefs About Our Food Matter (00:25:57) Placebo vs Beliefs vs Nocebo Effects (00:28:57) Mindset (Dramatically) Impacts the Effects of Exercise (00:33:44) Motivational Messaging & Mindset About Fitness (00:39:30) The Power of a ‘Potency & Indulgence’ Mindset (00:42:03) Mindsets About Sleep, Tracking Sleep (00:45:00) Making Stress Work For (or Against) You (01:01:50) Mindsets Link Our Conscious & Subconscious (01:04:50) 3 Best Ways to Leverage Stress (01:10:40) 4 Things That Shape Mindsets, Influencers & Mindsets (01:19:40) Mindsets About Medicines & Side Effects (01:26:25) How to Teach Mindsets (01:31:47) Dr. Crum’s Research, Clinical & Athletic Backgrounds (01:36:20) The Stanford Mind & Body Lab, Resources for Stress (01:38:30) Synthesis, Participating in Research (01:39:04) Subscribe, Sponsors, Instagram, Twitter, Supplements Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
Dr. Aliyah Crum's work on mindsets shows how what we believe shapes the way our biology responds to stress, exercise, and more.
00:00 - 03:00 (03:00)
Summary
Dr. Aliyah Crum's work on mindsets shows how what we believe shapes the way our biology responds to stress, exercise, and more. Her recent research also suggests that educating people about the side effects of treatments can profoundly impact their experience and outcome.
EpisodeDr. Alia Crum: Science of Mindsets for Health & Performance
PodcastHuberman Lab
InsideTracker analyzes blood and DNA data to provide personalized recommendations for lifestyle, nutrition, and supplementation to optimize health.
03:00 - 08:14 (05:14)
Summary
InsideTracker analyzes blood and DNA data to provide personalized recommendations for lifestyle, nutrition, and supplementation to optimize health. It is a cost-effective and systematic way to build an effective and scientific supplementation protocol.
EpisodeDr. Alia Crum: Science of Mindsets for Health & Performance
PodcastHuberman Lab
Our mindsets shape and simplify the way we think about various domains in our lives, and they can also shape what we pay attention to and what we're motivated to do.
08:14 - 14:57 (06:42)
Summary
Our mindsets shape and simplify the way we think about various domains in our lives, and they can also shape what we pay attention to and what we're motivated to do. Additionally, mindsets can impact how our bodies respond to certain situations.
EpisodeDr. Alia Crum: Science of Mindsets for Health & Performance
PodcastHuberman Lab
In a study conducted at the Yale Center for Clinical and Translational Research, it was found that when participants thought they were consuming a high-fat, high-calorie milkshake, their ghrelin levels dropped at a threefold rate.
14:57 - 22:46 (07:48)
Summary
In a study conducted at the Yale Center for Clinical and Translational Research, it was found that when participants thought they were consuming a high-fat, high-calorie milkshake, their ghrelin levels dropped at a threefold rate. This suggests that our subconscious thoughts can affect our bodily processes more than we may realize.
EpisodeDr. Alia Crum: Science of Mindsets for Health & Performance
PodcastHuberman Lab
The placebo effect is a combination of the specific chemical attributes of a drug and the individual's beliefs, social context, and natural ability to respond to something, while the nocebo effect occurs when negative beliefs cause negative consequences.
22:46 - 31:54 (09:08)
Summary
The placebo effect is a combination of the specific chemical attributes of a drug and the individual's beliefs, social context, and natural ability to respond to something, while the nocebo effect occurs when negative beliefs cause negative consequences. In the field of behavioral health, the term placebo effect can become confusing because it doesn't always involve the use of placebos.
EpisodeDr. Alia Crum: Science of Mindsets for Health & Performance
PodcastHuberman Lab
Results show that getting 150-180 minutes of cardiovascular exercise per week is effective in lowering blood pressure and maintaining healthy weight; however, it is important to be mindful about how to motivate people to exercise and how to help them actually reap the benefits of exercise they are already doing.
31:54 - 41:27 (09:33)
Summary
Results show that getting 150-180 minutes of cardiovascular exercise per week is effective in lowering blood pressure and maintaining healthy weight; however, it is important to be mindful about how to motivate people to exercise and how to help them actually reap the benefits of exercise they are already doing.
EpisodeDr. Alia Crum: Science of Mindsets for Health & Performance
PodcastHuberman Lab
In this podcast, the hosts discuss the concept of mindset in regards to stress and its impact on our response to stress.
41:27 - 53:08 (11:40)
Summary
In this podcast, the hosts discuss the concept of mindset in regards to stress and its impact on our response to stress. They mention a measure they designed to test people's mindsets about stress, and how believing that stress can enhance our performance and growth can help us deal with poor sleep and chronic sleep deprivation.
EpisodeDr. Alia Crum: Science of Mindsets for Health & Performance
PodcastHuberman Lab
Having a stress-enhancing mindset does not mean the stressor is a good thing.
53:08 - 1:01:05 (07:57)
Summary
Having a stress-enhancing mindset does not mean the stressor is a good thing. One could leverage stress towards growth and animalism instead of catabolic processes, all controlled by subconscious brain structures.
EpisodeDr. Alia Crum: Science of Mindsets for Health & Performance
PodcastHuberman Lab
The negative consequences of stress have made people define stress only in a negative way, but stress can help us achieve things we care about.
1:01:05 - 1:09:38 (08:32)
Summary
The negative consequences of stress have made people define stress only in a negative way, but stress can help us achieve things we care about. Instead of trying to eliminate stress, it's important to utilize the stress response to achieve our goals.
EpisodeDr. Alia Crum: Science of Mindsets for Health & Performance
PodcastHuberman Lab
Brad Turnwald's studies analyzed the nutritional content of the top grossing movies and the most influential people on Instagram and showed that up to 90% of influencers would fail the legal standards for advertising in the UK.
1:09:38 - 1:18:38 (08:59)
Summary
Brad Turnwald's studies analyzed the nutritional content of the top grossing movies and the most influential people on Instagram and showed that up to 90% of influencers would fail the legal standards for advertising in the UK. Researchers like Ana Lemke also discuss the impact of social media and influencer culture on shaping beliefs and behaviors related to nutrition and substance abuse.
EpisodeDr. Alia Crum: Science of Mindsets for Health & Performance
PodcastHuberman Lab
Researchers have found that a positive mindset can lead to reduced anxiety, fewer symptoms and better outcomes during medical treatments.
1:18:38 - 1:25:45 (07:07)
Summary
Researchers have found that a positive mindset can lead to reduced anxiety, fewer symptoms and better outcomes during medical treatments. Understanding the mechanisms behind the placebo effect and the mindset instilled in patients could lead to more effective treatments in the future.
EpisodeDr. Alia Crum: Science of Mindsets for Health & Performance
PodcastHuberman Lab
This podcast discusses how parents can instill adaptive mindset in children by emphasizing the benefits of healthy foods and stress management techniques.
1:25:45 - 1:35:48 (10:02)
Summary
This podcast discusses how parents can instill adaptive mindset in children by emphasizing the benefits of healthy foods and stress management techniques. It highlights the importance of focusing on mindset rather than getting kids to do certain things.
EpisodeDr. Alia Crum: Science of Mindsets for Health & Performance
PodcastHuberman Lab
In this podcast, Dr. Aaliyah Crum discusses how mindsets affect our biology and psychology and the importance of understanding the mind-body connection.
1:35:48 - 1:39:55 (04:06)
Summary
In this podcast, Dr. Aaliyah Crum discusses how mindsets affect our biology and psychology and the importance of understanding the mind-body connection. She also invites listeners to participate in her upcoming mindset research by visiting mbl.stanford.edu.