Mindset and Food Metabolism

Do our beliefs alter the physiological responses of our bodies to food?

Dr. Crum conducted a notable experiment referred to as the “milkshake study.” In this study, she provided identical vanilla milkshakes to participants a week apart. The first time, they were told they were consuming a calorie-dense, indulgent milkshake brimming with fat and sugar. The second time, they were informed it was a healthy, nutritious shake.

The levels of the gut hormone ghrelin, known as the "hunger hormone," were measured before and after each milkshake consumption. Ghrelin signals to the hypothalamus when it’s time to seek food. After consuming a substantial meal, ghrelin levels decrease, indicating that the body has received enough nourishment.

Initially, scientists believed that ghrelin levels fluctuated solely based on nutrient intake. Consuming a cheeseburger would significantly lower ghrelin levels, while a salad would have minimal effect. However, Crum's study revealed a different outcome.

She discovered that when participants believed they were drinking an indulgent shake, their ghrelin levels dropped three times more than when they thought they were having a low-calorie version. In essence, the mere belief that they were consuming something satisfying led their bodies to respond as if they truly were.

This finding implies that our mindsets may be able to influence metabolic processes. Crum advocates for rethinking the conventional metabolic model of “calories in, calories out,” which neglects the role of mindset in physiological responses. She states:

> “Our beliefs matter in virtually every domain, in everything we do. How much is a mystery, but I don’t think we’ve given enough credit to the role of our beliefs in determining our physiology, our reality.”

Should We Foster Mindsets of Abundance?

Interestingly, the belief that we’re indulging rather than consuming healthy foods appears to correlate with enhanced feelings of fullness and improved health outcomes. This relationship may be attributed to the concepts of abundance and scarcity mindsets. Stephen Covey introduced these ideas in his influential book, The 7 Habits of Highly Effective People.

The _scarcity mindset_ is rooted in harmful competition and operates under the assumption that opportunities are limited; if one person claims a large share, less remains for others. Conversely, individuals with an _abundance mindset_ reject zero-sum thinking, believing there is ample opportunity for all.

An abundance mindset encourages us to celebrate others' successes and share resources, power, and recognition. Covey suggests that embracing this perspective fosters freedom and clarity, enhancing our ability to achieve our goals. Similar dynamics may be at play when we approach food with an indulgent mindset.

The tranquility associated with believing we have sufficient food may lead to reduced levels of cortisol, the stress hormone, which can mitigate excessive ghrelin stimulation and curb the urge to overeat. In other words, adopting a mental framework of abundance or indulgence may alleviate chronic stress and enhance metabolic health.

If an indulgent mindset can enhance health, does actually consuming indulgent foods also yield benefits? Unfortunately, research suggests otherwise. A 2020 review published in Nutrition Research highlighted that cues of satiety that promote feelings of fullness typically suppress cravings for additional food.

However, Western diets rich in calories, sugar, and saturated fats seem to disrupt these natural appetite-regulating mechanisms by hijacking our brain's reward systems and inappropriately releasing dopamine to reinforce certain behaviors. So how can we restore normal appetite regulation and develop a healthier relationship with food? Intuitive eating may offer a solution.

Can We Make Eating More Intuitive?

Stress reduction may be one avenue through which _intuitive eating_ enhances well-being. Intuitive eating relies on a skill known as _interoception_, which allows us to detect internal signals from our bodies. This ability, originating in the insular cortex of the brain, aids us in recognizing hunger sensations or estimating our heart rate.

Intuitive eating focuses on satiety and appetite cues to guide eating habits rather than relying on emotional, social, or timed triggers. Individuals with heightened interoceptive sensitivity have been linked to healthier BMIs, increased self-esteem, and a lower prevalence of disordered eating compared to traditional dieting methods.

Many individuals may experience diminished interoceptive abilities due to chronic pain, trauma, emotional suppression, or a habit of eating to finish what's on our plates rather than listening to our bodies' signals of fullness. Retraining ourselves to perceive and respond to these internal cues can help curb cravings and enhance self-regulation.

Dr. Kent Berridge, a psychology and neuroscience professor at the University of Michigan, advises us to “allow the craving to happen; just notice it, feel it, and let it fade.” This strategy is part of _mindfulness-based eating awareness training_ (MB-EAT), which has been proven to mitigate stress-induced cravings, enhance self-control, and alleviate symptoms of depression.

Mindfulness-based eating awareness involves managing emotions, making conscious food choices, becoming aware of hunger and satiety signals, and fostering self-acceptance. The aim is to redirect our focus to the present moment and break cycles of rumination. Consistent mindfulness practice has been shown to alter brain activity, including decreased activation of the amygdala, a region associated with fear and anxiety.

Mindfulness can also trigger the “relaxation response,” a concept introduced by Dr. Herbert Benson, founder of Harvard’s Mind/Body Medical Institute. The relaxation response counteracts the body’s adrenaline-driven “fight or flight” mechanism, promoting the release of chemicals that increase blood flow to the brain. Various practices can elicit this response, including guided imagery, muscle relaxation, massage, prayer, meditation, tai chi, qi gong, and yoga.

Mindset and Exercise Metabolism

We’ve observed how mindset can affect physiological reactions to food. But can it also influence our bodies’ responses to exercise? Harvard psychologist Ellen Langer conducted a study to explore this. She focused on female hotel workers who were physically active in their daily tasks—pushing carts, changing linens, scrubbing bathrooms, vacuuming, and climbing stairs.

When asked about their exercise routines, one-third of the women claimed they did not get any exercise. Most housekeepers estimated their activity levels to be low, averaging a score of three on a scale of zero to ten. Despite being quite active, these women did not recognize their work as exercise; they simply viewed it as their job.

Researchers divided the women into two groups, informing the experimental group that their job constituted good exercise and met active lifestyle guidelines. The control group received no such information. Throughout the study, Langer measured metrics such as weight, body fat, and blood pressure.

After four weeks, the women who received positive feedback regarding their work as exercise lost an average of two pounds and saw a ten-point reduction in systolic blood pressure. In contrast, the control group experienced minimal changes in weight loss and only a two-point decrease in systolic blood pressure.

Women who were made aware of the benefits of their work also showed improvements in body fat percentage, waist-to-hip ratio, and BMI, none of which were seen in the control group. No other observable behavioral shifts, such as increased physical activity or dietary modifications, were noted.

These results imply that objective health benefits like reduced cardiovascular disease risk and effective weight maintenance hinge not only on our actions but also on our perceptions of those actions.

Key Takeaways

Mindsets significantly influence our metabolism by affecting how our bodies respond to diet, exercise, and medical treatments. What you believe about your food’s nutritional value can greatly shape its effects on your mind and body.

Adopting a mindset of indulgence, satisfaction, and enjoyment may enhance feelings of fullness after meals by affecting hormone levels such as cortisol and ghrelin.

Consuming nutritious foods with an indulgent perspective might offer the best of both worlds. Learning to eat in response to hunger rather than stress or boredom can help mitigate cravings and prevent overeating.

Intuitive eating and mindfulness practices can help reduce your body’s stress response, clarify your emotions, and promote healthier alternatives to comfort foods. Thinking positively about our daily activity levels can also help us maximize the benefits of exercise associated with our work tasks.

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