F* It!

219 - Mind Over Milkshakes: Why Belief Shapes Your Hunger

Listen Later

Same milkshake. Same calories. Same ingredients. Two completely different hormonal responses. A Yale study changed how I think about everything I teach around food, restriction, and the body. This episode breaks down what the research actually says, and why your mindset around food is doing more physiological damage than you probably realize.

 

In This Episode

  • The Mind Over Milkshakes study: how belief about a food changed measurable ghrelin response
  • What ghrelin actually does, and why staying in "still waiting" mode keeps you mentally preoccupied with food
  • The cortisol study: how calorie restricting AND calorie tracking independently raise your stress hormones
  • Leptin resistance: why you can eat enough and still not feel full, and why it’s not a willpower problem
  • The Forbidden Fruit Effect and why labeling a food as “off-limits” makes you eat more of it
  • The "What the Hell" Effect: why one bite turns into an entire evening of unintended eating
  • The Dutch guilt study: why associating food with guilt leads to worse outcomes over time
  • Structured Flexibility: what it actually means and why it works physiologically
  • Four practical shifts to start rewiring your food mindset today

    •  

    The Big Idea

    Your body doesn’t just respond to what you eat. It responds to how your brain interprets what you’re eating. Years of labeling food as good or bad creates a measurable, hormonal stress response, and that stress response is actively working against the results you’re trying to create. Flexibility isn’t weakness. It’s the thing that rewires your system back toward safety.

     

    Research Referenced

    • Mind Over Milkshakes — Crum et al., Yale: Ghrelin response differed based on belief about calorie content, not actual content
    • Low Calorie Dieting Increases Cortisol — Tomiyama et al., 2010 (UC San Diego): Restricting AND tracking calories both independently raised cortisol and perceived stress in 121 women
    • Restrained Eating Research — Polivy & Herman: Cognitive restriction paradoxically increases craving and food reactivity
    • The "What the Hell" Effect — Polivy & Herman, 2002: Breaking a dietary rule triggers disinhibited eating driven by all-or-nothing food rules
    • Ironic Process Theory — Wegner, 1994: Suppressing a thought makes it more intrusive, explaining why forbidden foods become obsessions
    • Guilt vs. Celebration Around Food — Dutch Study: Women who associated chocolate cake with guilt reported less successful weight control over time

      • Thank you for being here — whether this is your first episode or you’ve been with me since Episode 1.

      We’re not chasing perfect.

      We’re choosing anchored.

       

      If this episode resonated with you:

      • Share it with someone who needs it.
      • Leave a review.
      • DM me on IG and tell me which lesson hit home.

       

      If you enjoyed this episode, make sure and give us a five-star rating  and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. https://lovethepodcast.com/f!it!

       

      Follow me on Social Media:

      • Amy on IG https://www.instagram.com/amy_ledin/
      • Amy on Facebook https://www.facebook.com/curlsandwhey/
      • Lean Bodies Consulting on IG https://www.instagram.com/leanbodiesconsulting/
      • Lean Bodies Consulting on Facebook https://www.facebook.com/LBCOnlineCoaching
      • Join Our Free Facebook Community https://www.facebook.com/groups/1504151319884719

      Resources: 

      • Join our group coaching program: LLYT https://leanbodiesconsulting.biz/looklikeyoutrain
      • Download My Free Meal Plan https://leanbodiesconsulting.biz/meal-plan-opt-in-146620
      • Take The LBC Training Quiz https://leanbodiesconsulting.biz/training-diagnostic-quiz-page
      • Lean Bodies Consulting Website for coaching https://leanbodiesconsulting.com/
      • 5 Common Mistakes Women Over 40 Make That Lead to Belly Fat https://youtu.be/oOA9YkE6A60
      • How To Create A Health Character https://youtu.be/0nqJ8KiPmq8
      • The Training Audit For Women Over 40 https://youtu.be/Y3VfEEV4C3M
      • Download your free copy of our meal plan that will test the deficit at 11x bodyweight: https://leanbodiesconsulting.biz/meal-plan-opt-in-146620

       

      #5for50 #5for50FamilyEdition #AmyLedin #AmyLedin.com #ErikLedin #LeanBodiesConsulting #LBC #Kamele #KamelePerez #Kainoa #KainoaPerez

       

       

      DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.

      ...more
      View all episodesView all episodes
      Download on the App Store
      F* It!By Amy Ledin
      • 5
      • 5
      • 5
      • 5
      • 5

      5

      214 ratings