Your Sunday Food for Thought

Mindset is Malleable - But Action Does the Heavy Lifting

We all have them—saved inspirational quotes, videos, or little reminders on our phones. Heck, I even include a few at the end of this newsletter! But how much do they actually help—especially when it comes to our beliefs about stress and our wellbeing?

A 2024 study ran two randomized controlled trials to find out. In the first, participants watched educational videos about a “stress-is-enhancing” mindset versus a control video. In the second, participants received text messages about the benefits of a stress-enhancing mindset versus a control text. (The study didn’t specify what the control video or text said.)

The results? For a brief period, participants’ mindsets about stress did shift. But when they were followed up four weeks later, the change wasn’t sustained—and overall mental wellbeing didn’t improve.

Why this matters

Mindset is malleable. We can change our beliefs, which is huge—especially in the nutrition and fitness world. Think about it: believing the only way to lose weight is working out four hours a day, or thinking you must cut carbs to maintain weight loss. What this shows is that it’s not a lack of effort holding you back—it’s often the mindset you bring to your choices that makes them feel unsustainable.

For many of my clients, the struggle isn’t just beliefs—it’s cognitive dissonance. Their actions and beliefs aren’t aligned, which leads to rationalizing behaviors to feel better… even if it doesn’t actually work. This is where the “I’ll start over on Monday” mindset comes in. Sound familiar?

The missing piece

The study intentionally didn’t include the actionable steps that reinforce mindset. Even the researchers note that longer, more intensive interventions are needed to see lasting changes in mindset and wellbeing.

This is exactly why I love my program Forks & Feels. By breaking down our beliefs around food and pairing them with weekly actionable steps, clients create stronger, more sustainable relationships with food—and enhance their overall wellbeing. So far, I haven’t had a single client say they didn’t benefit from moving through the program!

Your turn

This week, instead of focusing on “thinking differently,” focus on doing one thing differently. One meal, one exercise, one moment where your actions align with the belief you’re trying to build.

Recipes of the Week

I have been seeing Mason Woodruff pop up on my feed a bit more. This simple noodle recipes looks cozy and delicious - I’ll just be adding some frozen veggies like peas, carrots, or broccoli to make this well balanced, slightly more fiber rich version.

For my plant based friend, the Honey Garlic Tofu can provide an option for you.

Both recipes are 20-30 minutes!