The Mel Robbins Podcast - #1 Mindset Expert: Simple Mindset Shifts That Transform Your Body, Energy, & Life

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 Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. Get Mel’s #1 bestselling book, The Let Them Theory Get on the waitlist for Pure Genius Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

Duration: 1h 38m
Broadcast on: 20 Dec 2025
Audio Format: other

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

Connect with Mel:

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Hey, it's your friend, Mel, and welcome to the Mel Robbins Podcast. Today, you and I are going to learn scientifically proven ways you can use your mind to upgrade your life. This is going to be so cool because you're going to learn to make workouts easier so you can get fitter faster. You're going to learn to make healthy eating easier so you can feel your best every day. You'll even learn to overcome your worst fears. So you don't let anything hold you back today. The world's number one expert in mindset, Dr. Alia Crumb is here in our Boston studios. Dr. Alia Crumb is a Stanford professor and she runs the Stanford mind and body lab. She has proven in her research over and over again that your thoughts about exercise, your thoughts about stress, your thoughts about food are working against you. And she's going to go into detail that this isn't just about thoughts. Oh, this is way cooler. There are settings in your mind that you need to know about and you need to change them. See, this isn't a conversation about positive thinking. It's mental engineering that works. If you're tired of criticizing yourself, tired of your fears and anxiety, tired of never seeing the results you deserve, Dr. Crumb is going to teach you step by step using her groundbreaking research exactly how to change the settings in your mind so you can achieve anything you want. Okay, picture this, you're halfway through a weekend project and you don't have the one thing you need. We'll let Lowe's make the run for you. My Lowe's rewards and my Lowe's pro rewards members get free same day delivery, just place your order and Lowe's handles the rest. Members get more at Lowe's, $25 minimum and loyalty membership required. Order eligible items by 2 p.m subject to weight and size restrictions and availability terms at Lowe's dot com slash shipping terms. The Mel Robbins podcast is brought to you by Expedia. I love Expedia because I love traveling and here's the thing, you may be holding off on booking a trip right now because you think you need the whole plan to come together. But guess what you don't with Expedia's bundle and save the more you book, the more you can save, get up to 30% off every time you add something and then you add more later Expedia, the one place you go to go places, sign in to save on select bookings. The Mel Robbins podcast is proudly sponsored by Amica Insurance, our exclusive insurance partner. Every podcast listener has a story. The milestones you'll always remember, the traditions that have been passed down over the generations, the moments that make being a part of your family mean something. At Amica, they know the things that matter are worth protecting and showing up for those moments year after year is how trust is earned. That's why customers stay with Amica three times longer. And visit amica.com and get a quote today. Hey, it's your friend Mel and welcome to the Mel Robbins podcast. I am so excited to learn about changing the settings in my mind. I'm so excited for you to learn about this research. I'm so glad you're here. It's such an honor to spend this time together. And if you're a new listener or you're here because somebody shared this with you, I just

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