#1 Mindset Expert: Simple Mindset Shifts That Transform Your Body, Energy, & Life

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Dec 20, 2025

Dr. Aaliyah Crum, a Stanford professor and mindset researcher, reveals how our beliefs shape our biology and behaviors. She discusses fascinating findings, including how labeling food can alter hunger responses and make healthy eating easier. Dr. Crum explains the impact of mindset on motivation and physiology, offering strategies to embrace healthier habits without resistance. From overcoming fears to reframing indulgence, her evidence-based insights empower listeners to transform their relationship with food, exercise, and overall well-being.

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ANECDOTE

The Milkshake Experiment

In the milkshake study participants drank the exact same 350-calorie shake twice with different labels.
Believing it was indulgent made ghrelin drop threefold compared with believing it was sensible.

ADVICE

Reframe Old Fears As Outdated Settings

When an old fear triggers physical symptoms, label it as an outdated setting in your mind.
Tell yourself you don't need that setting anymore to reduce attention to symptoms and lower anxiety.

INSIGHT

Four Mechanisms Mindsets Control

Mindsets shape four mechanisms: attention, emotion, motivation, and physiology.
Those mechanisms work together to create the lived reality your mind expects.

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Today, you are going to learn scientifically proven ways you can use your mind to upgrade your life, starting with your body, your energy, and your confidence.

In this episode, Stanford professor and leading psychology and mindset researcher Dr. Alia Crum reveals the science behind how your thoughts shape your body, your energy, and your health.

She’s proven over and over again that your thoughts about exercise, stress, and food are working against you – and how you can change them.

She’ll explain that this isn't just about thoughts, but that you have settings in your mind that you need to change.

This is not positive thinking. This is repeatable, evidence-based science behind mindset, motivation, and physical change.

You’ll learn:

-The one mindset shift that makes healthy habits feel easier instead of exhausting

-The groundbreaking studies proving your beliefs can change your biology

-How to make workouts easier so you get fitter, faster

-How the “settings in your mind” influence your metabolism, hunger, stress, and recovery

-How to make healthy eating easier so you feel your best every day

-How to stop fighting your body and start working with it

-How to feel more energized, capable, and consistent without forcing yourself

-How to overcome your worst fears so you don’t let anything hold you back

If you are tired of criticizing yourself, tired of your fears and anxiety, and tired of never seeing the results you deserve, Dr. Crum is going to teach you, step by step, exactly how to change the settings in your mind to achieve anything you want.

Once you hear this, you’ll start noticing shifts in places you never expected.

For more resources related to today’s episode, click here for the podcast episode page.

As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook to help you make 2026 a great year. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear.

If you liked the episode, check out this one next: How to Create a Successful Mindset: The Science of Passion and Perseverance

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