🧠 Does mindset matter?
Your mindset is a set of deeply rooted beliefs.
It shapes how you make sense of the world.
It determines how you think, feel, and behave.
Which means it inevitably influences whether you succeed or fail 🤔
Some of the earliest research on mindset was done by Stanford psychologist, Carol Dweck. She found that a person’s mindset determined their performance.
Abundance Mindset
Abundance vs. Scarcity 👉
People with an abundance mindset tend to believe they can have limitless health, wealth, happiness, and all things good.
Whereas those with a scarcity mindset tend to believe these things are limited.
YES, there is a middle ground.
Not many health practitioners talk about mindset, but it powerfully influences health, healing, and results.
Because beliefs → influence thoughts → influence behaviors → influence results.
There are lots of ways we can work on shifting our mindset, but the first step is always awareness—to notice our thoughts throughout the day.
Long-Term Mindset
🤔 Short-Term vs. Long-Term Mindset
Our mindset determines our behaviors and the results we get—especially when it comes to health!
So, what about short-term vs. long-term thinking?
Short-term thinkers focus on the here and now.
Long-term thinkers visualize what’s next and are guided by a vision of the future.
When it comes to health, thinking in the long-term (visualizing the “why” behind our goals) makes it easier to stay committed to positive changes.
So here’s my question for you:
Whatever goal you are working toward, WHY are you committed to that goal?
Then whenever you’re tempted to give up, remind yourself of that long-term vision.
Internal Mindset
Which do you believe to be truer:
“I’ll get better when I find the right diet, pill, or miracle treatment.”
Or…
“I’ll get better when I make positive changes in my beliefs, habits, and lifestyle.”
There is no right or wrong answer—these are just different mindsets.
Also, most of us fall somewhere on a continuum rather than fully on one end or the other.
🧠 In psychology, these mindsets are called “external” vs. “internal locus of control.” It’s all about where we believe the responsibility falls.
Where do you think you land on the continuum?
Where do you want to be?
Growth Mindset
Here’s the difference:
🔹 People with a growth mindset believe they can change. They embrace challenges. They see failure as an opportunity to learn.
🔹 People with a fixed mindset believe they are innately good at something or not. Smart or not. They may be hesitant to try new things for fear of failure.
Truth is—like with all mindsets—that we all fall somewhere along the continuum.
But when it comes to health, I see many benefits of embracing a growth mindset ↗️
When we believe our bodies and brains can change, we are more motivated to better ourselves, whether that’s through what we eat, how we move, or choices we make.
These mindsets were first researched and described by Stanford psychologist, Carol Dweck.
She found that mindset translates to performance.
Mindset work is subtle and may seem less powerful than something like changing your diet.
But our mindset can influence the outcome of everything else we do.
Meditation
Science-backed benefits of meditation👇
I’ve been talking a lot about mindset, and one of the most common questions coming up is:
How do I change my mindset?
There are lots of ways to go about this, but one science-backed way is through meditation!
Research shows that meditation literally changes the brain to:
✔️ Calm the “lizard brain” (amygdala)
✔️ Reduce anxiety
✔️ Manage eating behaviors
✔️ Increase pain tolerance
✔️ Improve sleep
✔️ Relieve stress
If you’re meditation-curious, you can dip your toe in (just 5 minutes a day!) with an app like Abide or Calm.
Visualization
How to make visualization work for you ⬇️
One of the things I see again and again in my patients who create dramatic improvements in their health is that they have a clear vision of their WHY and what they are working toward.
There is no ONE right way to do this, but these steps can get you started:
Be clear on your goal (better digestion, weight loss, less anxiety, or whatever it is)
Write down what your life will look like when you reach your goal. Include lots of details.
Create a visual (drawing, vision board, or just a few key words) to capture this vision.
Place the visual reminder somewhere you will see it every day.
Take one small action every day toward that goal.
Journal
Evening journal prompts I’m loving ✍️
▪️ 3 awesome things that happened today…
▪️ One thing I learned today…
▪️ I’m proud of myself for…
▪️ One positive change I made today…
These prompts are so good because they shift the brain into a growth mindset…
…which opens the door for positive change.
Health is not only about eating nutritious foods and moving our bodies. It’s also about self-mastery on other levels, including our minds.
Movement & Mindset
Can movement shift your mindset?
For sure!
💃Break out of a mental funk by turning on some music and dancing it out
🏃 Shift negative thinking with a good workout or run
🏋️♂️ Push yourself a little extra hard to train your brain you really can change
We love to compartmentalize our health—thinking that physical health is separate from mental health—when in reality, they are intimately and intricately connected.
Mediterranean Diet
The Best Diet for Your Brain 🧠
Consider this:
A new study spanning 12 years in people over the age of 65 in France found that those who followed a Mediterranean Diet had a lower risk of cognitive decline.
The unique thing about this study was that it didn’t just rely on the participants to report their eating habits.
Instead, the researchers measured markers in blood samples and in the gut microbiome that relate to the Mediterranean diet pattern—which means more accurate and reliable results!
The Mediterranean Diet emphasizes:
▪️ Fruits, vegetables, beans, & whole grains
▪️ Healthy fats from olive oil, nuts, & seeds
▪️ Protein from fish, poultry, beans, & eggs (only small amounts of red meat)
▪️ Some dairy products
▪️ Limited sugars
The Mediterranean Diet has not only been linked to a lower risk of cognitive decline but also better heart health and a lower risk of cancer.
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