Prática de Shadowing: Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum - Aprenda a falar inglês com vídeo
Escolha um modo de prática
Cada modo abre uma sala de prática em tela cheia.
413 frases
Se as frases estiverem muito curtas ou longas, clique em Edit para ajustá-las.
1
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science -based tools for mental health, physical health, and performance.
Bem-vindo ao Huberman Lab Essentials, onde revisitamos episódios anteriores em busca das ferramentas mais eficazes e práticas baseadas na ciência para a saúde mental, saúde física e desempenho.
2
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
Eu sou Andrew Huberman e sou professor de neurobiologia e oftalmologia na Stanford School of Medicine.
3
And now, my conversation with Dr. Aaliyah Crum.
E agora, minha conversa com a Dra. Aaliyah Crum.
4
Well, great to have you here.
Bem, é ótimo ter você aqui.
5
Great to be here.
Ótimo estar aqui.
6
Yeah.
7
Just to start off, you know, you've talked a lot and worked a lot on the science of mindsets.
8
Could you define for us what is a mindset and what sort of purpose does it serve?
9
We define mindsets as core beliefs or assumptions
10
that we have about a domain or category of things that orient us to a particular set of expectations,
11
explanations, and goals.
12
I can distill it down for you.
13
So mindsets are an assumption that you make about a domain.
14
So take stress, for example, the nature of stress.
15
What's your sort of core belief about that?
16
Do you view stress as enhancing, good for you, or do you view it as debilitating and bad for you?
17
Those mindsets, those core beliefs orient our thinking.
18
They change what we expect will happen to us when we're stressed, how we explain the occurrences that happen or unfold when we're stressed,
19
and also change our motivation for what we engage in
20
when we're stressed sort of distilling down those core assumptions that really shape and orient our thinking and action.
21
I've heard you say before
22
that mindsets simplify life in some way by constraining the number of things that we have to consider.
23
And it sounds to me like we can have mindsets about many things.
24
As you said, many people are familiar with our colleague Carol Dweck's notion of growth mindset,
25
that if we're not proficient at something that we should think about not being proficient yet, that we are on some path to proficiency,
26
but what are some examples of mindsets
27
and how early do these get laid down or do we learn them from our parents?
28
Yeah, sure.
29
So I think it's important with, with Carol Dweck's work, a lot of people kind of get focused on growth motivation and all these things,
30
but her work really originated from thinking about what she called those implicit theories
31
or core beliefs about the nature of intelligence or ability.
32
So do you believe that your baseline levels of intelligence are fixed, static, set throughout the rest of your life?
33
Or do you believe that they can grow and change?
34
The reality is, as it always is, complex, and it's a bit of both, and it's all these things.
35
But as humans, we need these simplifying systems to help us understand a complex reality.
36
But they're not inconsequential, right?
37
They matter in shaping our motivation, and as she has shown, if you have the mindset that intelligence is malleable,
38
you're motivated to work harder to grow your intelligence.
39
If you have the mindset that it's fixed, why work harder at math if you don't think you're good at it?
40
What our work has aimed to do is to expand the range of mindsets that we are studying,
41
focused on, and also understand and expand the range of effects that they have.
42
So I mentioned, you know, mindsets about stress.
43
We've also looked at mindsets about food and healthy eating.
44
So do you have the mindset that foods that are good for you, healthy foods, are disgusting and depriving?
45
Or do you have the mindset that healthy foods are indulgent and delicious?
46
Generally, people, at least in our culture in the West, have this view that stress is debilitating,
47
healthy foods are disgusting and depriving and those mindsets, whether or not they're true or false, right or wrong, they have an impact.
48
And they have an impact not just through the motivational mechanisms that Dweck and others have studied, but as our lab has started to reveal,
49
they also shape physiological mechanisms by changing what our bodies prioritize and prepare to do.
50
We've looked at mindsets about exercise.
51
Do you feel like you're getting enough
52
or do you feel like you're getting an insufficient amount to get the health benefits you're seeking.
53
Mindsets about illness.
54
Do you view cancer as an unmitigated catastrophe or do you view cancer as manageable?
55
We've looked at mindsets about symptoms and side effects.
56
Do you view side effects as you know a sign
57
that the treatment is is harmful or do you view side effects as a sign that the treatment is working?
58
Again these are sort of core beliefs or assumptions you have about these domains or categories, but they matter because they're shaping,
59
they're synthesizing and simplifying the way we're thinking, but they're also shaping what we're paying attention to, what we're motivated to do, and potentially even how our bodies respond.
60
I'd love to talk about this notion of how our mindset shaping how our bodies respond.
61
And maybe as an example of this, if you could share with us this now famous study that you've done with a milkshake study.
62
Certainly, yeah.
63
This was a study that I ran as a graduate student at Yale University.
64
I was working with Kelly Brownell and Peter Salovey.
65
Peter Salovey had done a lot of work on really coining the term emotional intelligence.
66
He's now the president of Yale, right?
67
He's now the president of Yale, yes.
68
So he's done well.
69
He's done well for himself and for the university and society.
70
I had come in doing some previous work on mindsets about exercise and placebo effects and exercise.
71
And it really occurred to me that there was a very simple question that hadn't been probed yet.
72
And that was, do our beliefs about what we're eating change our body's physiological response to that food,
73
holding constant the objective nutrients of that thing?
74
So that question might sound outrageous at first,
75
but it's really not outrageous if you're coming from a place of having studied in depth placebo effects.
76
Placebo effects are this robust demonstration in which simply taking a sugar pill,
77
taking nothing, under the impression that it's a real medication that might relieve your asthma,
78
reduce your blood pressure, and boost your immune system can lead to those physiological effects even though there's no objective nutrients.
79
And we have more evidence on placebo effects than we have for any other drug
80
because of the clinical trial process in which all new drugs and medications are required to outperform a placebo effect.
81
So we have a lot of data on the placebo effect.
82
But anyways, going back to this question, it was like, all right, we've moved from, you know,
83
medications solving our health crises to behavioral medicine solving our health crises, increase people's exercise, get them to eat better,
84
to what degree are these things influenced by our mindsets or beliefs about them?
85
So to test this question, we ran a seemingly simple study.
86
This was done at the Yale Center for Clinical and Translational Research.
87
And we brought people into our lab under the impression that we were designing different milkshakes with vastly different metabolic concentrations,
88
nutrient concentrations, that were designed to meet different metabolic needs of the patrons of the hospital, right?
89
So you're going to come in, you're going to taste these milkshakes, and we're going to measure your body's physiological response to them.
90
This was a within -subjects design, so it was the same people consuming two different milkshakes, two different time points separated by a week.
91
And at one time point, they were told that they were consuming this really high -fat, high -caloric, indulgent milkshake.
92
It was like a 620 -calorie, super -high -fat and sugar.
93
At the other time point, they were told that it was a low -fat, low -calorie, sensible sort of diet shake.
94
In reality, it was the exact same shake.
95
It was right in the middle.
96
It was like 300 calories, moderate amount of fats and sugars.
97
And we were measuring their body's gut peptide response to this shake.
98
And in particular, we were looking at the hormone ghrelin.
99
Medical experts call it the hunger hormone, rises in ghrelin, signal, you know, seek out food.
100
And then theoretically, in proportion to the amount of calories you consume, ghrelin levels drop, signaling to the brain, okay, you don't need to eat so much anymore,
101
you can stop eating, and also revving up the metabolism to burn the nutrients that were just ingested.
102
What we found in this study was that when people thought they were consuming the high -fat,
103
high -calorie, indulgent milkshake, their ghrelin levels dropped at a three -fold rate stronger than
104
when they thought they were consuming the sensible shake.
105
So essentially their bodies responded as if they had consumed more food, even though it was the exact same shake at both time points.
106
It was, to my knowledge, one of the first studies to show any effects of just believing that you're eating something different on your physiology.
107
The second piece was really important as well, and especially for me, this was one study that really transformed the way I think about how I approach eating.
108
And that was the manner in which it affected our physiology was somewhat counterintuitive.
109
So I had gone in thinking the better mindset to be in when you eat is that you're eating healthy, right?
110
Like, you know, it just makes sense.
111
Like placebo effects, think you're healthy, you'll be healthy, you know?
112
But that was a far too simplistic way of thinking about it.
113
And in fact, it was the exact opposite.
114
When these participants thought they were eating sensibly, their bodies left them still feeling physiologically hungry, right? not satiated,
115
which could potentially be corresponding to slower metabolism and so forth.
116
So if you're in the interest of maintaining or losing weight, what's the best mindset to be in?
117
It's to be in a mindset that you're eating indulgently, that you're having enough food, that you're getting enough.
118
And at least in that study, we showed that has a more adaptive effect on ghrelin responses.
119
It's really remarkable.
120
It raises a question that I just have to ask.
121
You've got people who are strictly plant -based.
122
You've got people who are omnivores.
123
You've got people who are carnivores.
124
You have every variation, you have intermittent fasting, also called time -restricted feeding.
125
And it seems like once a group kind of plugs into a particular mode of eating that they feel works for them, for whatever reason, energy -wise,
126
mentally, maybe they're looking at their blood profiles, maybe they're not.
127
Each camp seems to tout all the health benefits and how great they feel.
128
Could it be that mindset effects are involved there?
129
It does matter what it is and it matters what you think about
130
that diet and what others around you and in our culture think about that diet because those social contexts inform our mindsets.
131
Our mindsets interact with our physiology in ways that produce outcomes that are really important.
132
So let's not get dualistic and say, you know, it's either all in the mind or not in the mind.
133
Let's also not be unnecessarily combative and say, oh, it should be all plant -based or, you know, keto or whatever.
134
It's all of those things are a combined product of what you're actually doing and what you're thinking about.
135
If you believe in it, if you don't, if you're skeptical or, you know, in some cases you think you should be eating a certain way and then you don't live up to that,
136
it might have an adverse effect because of the stress and the anxiety associated with that.
137
Yeah, there was a paper a year or two ago published in Science Magazine about brain regions involved in psychogenic fever,
138
that if people, or you can actually do this in animal models too, think that they are sick, you get a genuine one to three degree increase in body temperature,
139
one to three degrees Fahrenheit increase in body temperature, which is pretty impressive.
140
Yeah.
141
And I guess it plays into, you know, symptomology generally.
142
So I'm a believer in belief effects.
143
Well, it's also, and I would just say that, you know, the term that we use in our field is nocebo effect for that,
144
which is sort of the placebo's ugly stepsister.
145
You know, it's when negative beliefs cause negative consequences.
146
So you are told you will have, you know, it's very well demonstrated that when people are told about certain side effects,
147
they're far more likely to experience those side effects.
148
I'd love for you to tell us about the hotel workers' study.
149
Yeah, no, I think this is a really good example of this phenomenon,
150
right, that the total effect of anything is a combined product of what you're doing
151
and what you think about what you're doing.
152
And we found a group of people who were getting a lot of exercise but weren't aware of it, a group of hotel housekeepers.
153
So these are women working in hotels who were on their feet all day long, pushing carts.
154
It was clear that they were getting above and beyond at least the Surgeon General's requirements at that time, which were to accumulate 30 minutes of moderate physical activity per day.
155
But what was interesting was when we went in and surveyed them and asked them, hey, how much exercise do you think you're getting?
156
A third of them said zero.
157
And the average response was like a three on a scale of zero to 10.
158
So it's clear that even though these women were active, they didn't have that mindset, right?
159
They had the mindset that their work was just work, hard, maybe thankless work that led them to feel tired and, you know, in pain at the end of the day.
160
But not that it was good for them, that it was good exercise.
161
So what we did was we took these women and we randomized them into two groups.
162
And we told half of them that their work was good exercise.
163
In this case, it was true factual information.
164
We oriented them to the Surgeon General's guidelines.
165
We oriented them to the benefits that they should be receiving.
166
And then we had measured them previously on their physiological metrics like weight and body fat and blood pressure.
167
And we came back four weeks later and we tested them again.
168
And what we found was that these women, even though they hadn't changed anything in their behavior, they had benefits to their health.
169
So they lost weight.
170
They decreased their systolic blood pressure by about 10 points on average.
171
What this reveals is
172
that we have to be more thoughtful in how we go about motivating people to exercise or teaching people about the benefits.
173
Our current approach is just to basically tell people writ large, you know, here's what you need to get.
174
The intention with that is to motivate them.
175
you know, public health officials think, well, if I just tell people you need to get more exercise because it's good for you, they'll do it.
176
We know now that that doesn't work, that these guidelines are not motivational.
177
They don't change our behavior.
178
And what our work adds to that is that not only is it not motivational, it also creates potentially a mindset that,
179
you know, makes people worse off than they were without knowing about the guidelines.
180
I'd love for us to talk about stress because your lab has worked extensively on this.
181
Could you tell us at some point about the study that you've done about informing people about the different effects of stress, but also if there's an opportunity,
182
some takeaways about how we could each conceptualize stress in ways that would make it serve us better?
183
Great.
184
Yeah.
185
So I had, you know, I'd come off the heels of doing some research in exercise and diet.
186
The obvious next thing to think about was stress, right?
187
The public health message was very clear, right?
188
That stress was bad, right?
189
Unmitigated and harmful on our health, our productivity, our relationships, our fertility,
190
our cognition, you name it, right?
191
The messages that were out there, by and large, oversimplified messages focused on the damaging consequences of stress.
192
But as you know, if you actually dive deeper into the literature on stress and the origins of stress, what you find is that, you know, the literature, like most literatures,
193
is not so clear cut.
194
And in fact, there's a large amount of evidence to support the fact that the experience of stress,
195
meaning encountering adversity or challenge in one's goal -related efforts, does not have to be debilitating.
196
And in many cases, the body's response was designed to enhance our ability to manage at those moments, right?
197
So some research showing that stress narrows our focus, increases our attention, speeds up the rate at which we're able to process information.
198
There was some research out there showing this phenomenon of physiological toughening,
199
the process by which the release of catabolic hormones in the stress response recruit or activate anabolic hormones, which help, as you know,
200
build our muscles, build our neurons to help us grow and learn.
201
And there was a whole body of emerging research on post -traumatic growth
202
or this phenomenon in which even the experience of the most traumatic stressors, the most chronic and enduring stressors, could lead not to destruction,
203
but in fact to the exact opposite, to an enhanced sense of connection with our values,
204
connection to others, sense of joy and passion for living.
205
My work since then has been not to try to argue that stress is enhancing and not debilitating,
206
but try to point out that the true nature of stress is a paradox.
207
The true nature of stress is manifold and complex and lots of things can happen.
208
But to question what's the role of our mindset about stress in shaping our response to stress.
209
So some work had already been done looking at your perception of the stressor, right?
210
So do you view a stressor like a challenging exam or a health diagnosis as a challenge or a threat?
211
And that had shown pretty convincingly that when you view stressors more as a challenge,
212
less as a threat, that your brain and body responds more adaptively.
213
What our question was, was to take the sort of psychological construal one step higher in abstraction.
214
So not just the stressor, but the nature of stress, right?
215
Do you, you know, at that core level, do you view stress as something that's bad, is going to kill us and therefore should be avoided?
216
Or do you view some stress as natural and something that's going to enhance us?
217
And so we set out to design a series of studies to test the extent to which these mindsets about stress mattered.
218
And we found in a number of correlational studies that that more enhancing stress mindset was linked to better health outcomes,
219
better well -being, and higher performance.
220
So then we set out to see if we could change people's mindsets.
221
And in our first test of this, we decided to do so by creating these multimedia films that showcased research,
222
anecdotes, facts about stress, all true, but oriented towards one mindset or the other, right?
223
So you can imagine one set of films showed basically the messages that were out there in the public health context.
224
The other showed, hey, you know, stress has been linked to these things.
225
But in fact, the body stress response was designed to do this.
226
Did you know it could do that?
227
And we had empowering images like LeBron James making the free throw in the final minute versus missing it.
228
So either people saw a video that basically made it seem like stress will diminish you, crush you, reduce you or a video, very similar stress will grow you,
229
bring out your best and maybe even take you to heightened levels of performance that you've never experienced before.
230
Exactly.
231
And our question was, does orienting people to different mindsets change how they respond to stress?
232
So this study was done in the wake of the 2008 financial crisis.
233
We worked with UBS, a company, a financial service a company that was undergoing pretty massive amounts of layoffs
234
so these employees were stressed about being laid off they were
235
taking on more pressure it was just a tough time
236
and we randomized them into three conditions
237
and this was all pre -work before getting a training on stress
238
but the three different conditions some watched no videos some watched the stress will crush you videos
239
and some watched the stress could enhance you videos
240
and what we found was
241
that just you know it was a total of nine minutes
242
of videos over the course of the week led to changes in their mindsets about stress
243
which led to changes in their physiological symptoms associated with stress
244
so people who watch the enhancing films had fewer back aches muscle tension insomnia racing heart
245
and so forth and they also reported performing better at work compared to those who watch the debilitating videos.
246
Now, interestingly, we didn't make anyone worse with the debilitating videos, which was good.
247
We had told the IRB, we didn't expect that because that message was already out there.
248
That's what they were already seeing.
249
That wasn't new to them.
250
It was more this enhancing perspective that turned out to be inspiring.
251
People get this wrong sometimes.
252
They think that I'm saying that a stress is enhancing mindset means you should like stress.
253
That's not what we're saying, right?
254
Having a stress as enhancing mindset doesn't mean the stressor is a good thing, right?
255
It doesn't mean that getting a cancer diagnosis is a good thing or being in abject poverty is a good thing.
256
These are not good things.
257
But the experience of the stress associated with that,
258
the challenge, the adversity, that experience can lead to enhancing outcomes with respect to not just our cognition,
259
but our health, our performance, and our well -being.
260
How does that work, right?
261
Well, it works through a number of different pathways.
262
One is that it changes fundamentally what we're motivated to do.
263
So if you, you know, just imagine we're stressed about something and you think that stress is bad, then what's your motivation, right?
264
Your motivation is to, well, first you get worried about the stress, right?
265
And second is your reaction is typically to do one of two things.
266
It's either to freak out and do everything you can to make sure that this doesn't affect you, you know, negatively, or to check out and say, oh, it's not a big deal.
267
I'm not going to deal with it.
268
You know, you're basically in denial.
269
So people who have a stress is debilitating mindset, and we've shown this in our research, tend to go to one of the other of those extremes.
270
They freak out or they check out.
271
Why? because if stress is bad, you need to either get rid of it and deal with it or it needs to not exist, right?
272
If you have a stress is enhancing mindset, the motivation changes, right?
273
Then the motivation is how do I utilize the stress to realize the enhancing outcomes?
274
What can we do here, right?
275
To learn from this experience, to make us stronger, fitter, you know, have better science and treatments for the future,
276
deepen my relationships with others, improve my priorities and so forth, right?
277
So the motivation changes, the affect around it changes.
278
It doesn't make it easy to deal with, but what we've shown in our research is that people who have a stress is enhancing mindset have more positive affect,
279
not necessarily less negative affect.
280
And it potentially changes physiology.
281
We have a few studies that show that people who are,
282
you know, inspired to adopt more enhancing mindsets have more moderate cortisol response
283
and they have higher levels of DHEA levels in response to stress.
284
We had a guest on this podcast.
285
He actually is a, he's a PhD scientist who runs the UFC Performance Training Institute.
286
His name is Duncan French and his graduate work at UConn stores was very interesting.
287
It was in exercise science and physiology.
288
What he showed was that.. if you could spike the adrenaline response, I think they did this through first time skydive or something like that,
289
that testosterone went up.
290
Now this spits in the face of everything that we're told about stress and testosterone levels, right?
291
So it turns out that at least in the short term, that a very stressful event can raise anabolic hormones.
292
And I think that people forget at a mechanistic level that adrenaline is epinephrine and epinephrine is derived, biochemically derived from the molecule dopamine.
293
If you look at the pathway and even just Google it and go images, you'll see that adrenaline is made from dopamine and dopamine and these anabolic hormones have a very close,
294
they're sort of close cousins.
295
They work together in the pituitary and hypothalamus.
296
So it makes sense that one could leverage stress toward growth.
297
But what's again, remarkable to me is that all of these brain structures that control, dopamine, epinephrine, testosterone, and estrogen, they're all thought to be in the subconscious,
298
meaning below our ability to flip a switch and turn them on or off.
299
And yet mindset seemed to impact them.
300
So all that to say that there's a clear mechanistic basis by which this could all work.
301
The way I think about mindset is that it's, mindsets are kind of a portal between conscious and subconscious processes.
302
They operate as a default setting of the mind, right?
303
So if, you know, if sort of programmed in there, you have stress equals bad.
304
That's been programmed in through our upbringing, through public health messages and through media and other things.
305
And it kind of sits there as an assumption in the brain.
306
And the brain is then figuring out how should it respond to this situation and
307
if the assumption the default the programming is stress is bad
308
that's gonna through our subconscious trigger all the things that's like
309
okay well I need to like you know rev up the things
310
that protect me versus rev up the things
311
that help me grow just talking about this right for your
312
listeners they're now invited to bring their stress mindsets up to the consciousness and say, what is my stress mindset?
313
How am I thinking about stress?
314
Can I reprogram that?
315
Can I start to think about it as more enhancing?
316
That takes a little bit of a conscious work potentially, but then once you do that, it can, that can kind of operate in the background, influencing how your body responds.
317
And you don't have to say, okay, I'm stressed.
318
I I better tell my, you know, anabolic hormones.
319
That doesn't work that way.
320
No. But these mindsets can help with the translational process.
321
How should we, the listeners, think about stress?
322
Is there a short list of ways that we can leverage stress to our advantage?
323
Yeah, and that's an important nuance in your language, which is people have, by and large, come from a place of how do you manage stress?
324
How do you cope with it?
325
Which implies, how do you fight against it?
326
And yeah, the real challenge is how do we leverage it?
327
How do we utilize it?
328
How do we work with it?
329
And I have a lot of thoughts on this.
330
The first and most important thing is to clarify our definition of stress.
331
The stress negative stress mindset is so insidious that now people define stress with its negative consequences.
332
So the first step is to decouple that and to realize that stress is a neutral,
333
right, yet -to -be -determined effect of experiencing or anticipating adversity in your goal -related efforts.
334
So let me unpack that a little more.
335
You can be in the midst of it, or you could just be worried about something happening.
336
That's one aspect.
337
Second is adversity or challenge, so something that's working against you.
338
But the third piece is critical, and that is in your goal -related efforts.
339
What that means is that we only stress about things we care about, and we don't stress about things we don't care about.
340
So then the question becomes,
341
okay, if that's true, how can I better utilize or leverage or respond to the inevitable stresses that we're going to experience?
342
We've developed a three -step approach to adopting a stress -enhancing mindset.
343
And briefly, it's the first step is to just acknowledge that you're stressed.
344
The second step is to welcome it because inherently in that stress is something you care about.
345
And then the third step is to utilize the stress response to achieve the thing you care about, not spend your time, money,
346
effort, energy trying to get rid of the stress.
347
Does that make sense?
348
Makes sense.
349
And I love it.
350
As somebody whose laboratory studies the physiological effects of stress, the...
351
The effects that impress me the most are,
352
for instance, the narrowing of visual attention that then drives a capacity to parse time more finely,
353
which then drives the capacity to process information faster.
354
It's almost like a superpower.
355
Right.
356
And what I like so much about that framework is that the stress response is very generic.
357
Unlike the relaxation response, we don't actually have to train up the stress response.
358
Right.
359
So we all kind of get this as a freebie.
360
And then it sounds like it's a question of what we end up doing with that.
361
Right.
362
Treat yourself like a scientist.
363
Look at your life.
364
Look at your mindsets.
365
See what's serving you.
366
See what isn't.
367
Find more useful, adaptive, and empowering mindsets and live by those.
368
What are the mindsets that you try and adopt on a regular basis?
369
The guiding light for me has been an undercurrent of understanding that our mindsets matter.
370
I think I got that very clearly and deeply as a child, both through my experiences as an athlete.
371
You know, I know many of your listeners are athletes.
372
Any athlete knows that you can be the same physical being from one day to the next, one moment to the next,
373
and perform completely differently just depending on what you're thinking.
374
I was a gymnast growing up.
375
And if you can't visualize, if you can't see something in your mind, you have no chance when you get up there on the balance beam, right?
376
And I also, my father was a martial artist, a teacher of meditation.
377
So this kind of mind -body work was baked into me from an early age.
378
And I think what I've done recently is to try to understand it scientifically and more importantly,
379
to figure out how can we do better with this, right?
380
How can we, you know, we're all talking about AI taking over the world and technology this and personalized medicine that.
381
And it's like, we have done so little, relatively so little with the human resource,
382
our human brains, that the, you know, the potential for which is so great.
383
And we've done almost nothing.
384
You know, take the placebo effect.
385
We know a lot about what it is.
386
We've done almost nothing to leverage that in medicine consciously and deliberately.
387
So my, what keeps me going, what gets me through the hard times is just
388
that burning question of what is going on here and what more can I do with the power of my mind?
389
Well, I and millions of other people are so grateful that you do this work.
390
It's so important and it's truly unique.
391
Where can people find you, ask questions, find your papers, learn more?
392
Yeah, all our papers and materials and interventions are housed on our website.
393
mbl .stanford .edu.
394
We also have a link there too that takes you to Stanford SPARC, which stands for Social Psychological Answers to Real World Questions.
395
We have a lot of toolkits on that website, including a toolkit for this rethink stress approach of acknowledging,
396
welcoming, and utilizing your stress.
397
We will provide links to all of those for our listeners and viewers.
398
Thank you so much for taking time out of your exceedingly busy schedule to talk to us about these ideas.
399
I learned so much.
400
I'm going to definitely think about what is the effect of my mindset about blank in every category of life
401
and really just on behalf of everybody and myself.
402
Thank you so much.
403
Yeah, thank you.
404
And I guess I just want to end by saying I
405
think this work is really the tip of the iceberg of what can and should be done.
406
And so I really invite your, you, your listeners and all, you know, anybody who's inspired by this work,
407
if they want to share stories or want to partner on a collaboration to please reach out.
408
Great.
409
Well, and the comment section on YouTube is a great place to do that as well.
410
You will hear from them.
411
Great.
412
Thank you so much, Allie.
413
Thank you.
Baixar aplicativo
Tudo o que você precisa para falar fluentemente
Pronúncia com IANota em cada frase
Prática de IPADomine cada som
VocabulárioMonte seu banco de palavras
Jogo de vocabulárioAprenda brincando
Mesmo canal
C11,316
Why Reading (Books) Makes Us Better at Speaking
Daily ConversationUniversity StudentsWorking Adults
C18
Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials
Daily ConversationWorking Adults
C13
Essentials: Neuralink & Technologies to Enhance Human Brains | Dr. Matt MacDougall
Daily ConversationUniversity StudentsWorking Adults
C157
Why Women Over 30 Should Consider Freezing Their Eggs
University StudentsWorking Adults
C13
Your Memories & Emotions Impact Immune Status
Daily ConversationUniversity StudentsWorking Adults
B2Dr. Arthur Brooks: The 3 Macronutrients of True Happiness
Business EnglishUniversity StudentsWorking Adults
C14
How Foods & Nutrients Control Our Moods | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C13
The Science & Treatment of Obsessive Compulsive Disorder (OCD) | Huberman Lab Essentials
Daily ConversationUniversity StudentsWorking Adults
C129
The Cure for Addiction
Daily ConversationUniversity StudentsWorking Adults
C134
Welcome to the Huberman Lab Podcast
Daily ConversationUniversity StudentsWorking Adults
C117
You Can Learn New Habits Very Fast: Brain Circuits Rewire Faster With Urgency
Business EnglishUniversity StudentsWorking Adults
C12
Food & Supplements for Brain Health & Cognitive Performance | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
B21
Tools for Managing Stress & Anxiety | Huberman Lab Essentials
Daily ConversationWorking Adults
C11
Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair
Business EnglishUniversity StudentsWorking Adults
C12
Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
C12
The Science of Making & Breaking Habits | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C121
Tools to Improve Your Focus & Concentration | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C14
Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick
Business EnglishUniversity StudentsWorking Adults
C120
Tools to Set Your Cortisol Rhythm
Business EnglishUniversity StudentsWorking Adults
C15
Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
FOR YOU
Vídeo recomendado
C11
259 frases
Talk Back: Why Arguing With Yourself Can Help You Flourish
Daily ConversationUniversity StudentsWorking Adults
C11
22 frases
THE ZERO MINDSET
Daily ConversationUniversity StudentsWorking Adults
C118
36 frases
Why successful people set habits, not just goals | Wendy Wood
Daily ConversationUniversity StudentsWorking Adults
C11
53 frases
The Science of Early Childhood Development
Daily ConversationUniversity StudentsWorking Adults
C11
710 frases
The truth about peptides, NAD, & other longevity treatments | Rachele Pojednic, Ph.D.
Daily ConversationUniversity StudentsWorking Adults
C13
59 frases
Developing a Growth Mindset with Carol Dweck
Daily ConversationUniversity StudentsWorking Adults
C11
781 frases
How Do I Reverse Brain Rot?
Daily ConversationUniversity StudentsWorking Adults
C12
61 frases
Emotion, Stress, and Health: Crash Course Psychology #26
Daily ConversationUniversity StudentsWorking Adults
C11
273 frases
PNTV: Get Out of Your Mind & Into Your Life by Steven C. Hayes
Daily ConversationUniversity StudentsWorking Adults
B21
457 frases
How to be less neurotic | The Gray Area
Daily ConversationUniversity StudentsWorking Adults
Objetivos de fala para este trecho
Este vídeo é perfeito para quem quer alcançar o marco de fluência conversacional ao lidar com tópicos complexos, como ciência e comportamento. Você vai aprender a articular ideias abstratas, como "mindsets" (mentalidades), de forma clara e natural, além de praticar a entonação em diálogos informais entre especialistas. Ideal para quem quer sair do básico e se sentir confiante em discussões profissionais ou acadêmicas.
Banco de frases reutilizáveis
- "Core beliefs or assumptions that we have about a domain" – "Crenças centrais ou suposições que temos sobre um domínio"
- "Orient us to a particular set of expectations" – "Nos orientam para um conjunto específico de expectativas"
- "Shape and orient our thinking and action" – " moldam e orientam nosso pensamento e ação"
- "Expand the range of mindsets" – "Expandir a gama de mentalidades"
- "Have an impact not just through... but also through" – "Têm impacto não apenas por meio de... mas também por meio de"
Essas frases são ótimas para prática de conversação em inglês, pois combinam vocabulário técnico com estruturações flexíveis. Use-as em debates sobre psicologia, saúde ou desenvolvimento pessoal!
Corrija seus pontos fracos
O diálogo entre Andrew Huberman e Dr. Alia Crum tem uma ritmo natural, com pausas estratégicas e ênfase em palavras-chave (como "mindsets", "stress", "intelligence"). Isso é perfeito para treinar o shadowspeak (técnica de repetir imediatamente o que se ouve), uma das melhores formas de melhorar a pronúncia em inglês. Preste atenção à pronúncia de "debilitating" (dibilitação) e "malleable" (maleável) – essas palavras com consoantes difíceis são comuns em erros. Ao fazer shadow speech, repita cada frase 3 vezes, focando em igualar o tom e a velocidade. Você vai notar que sua fluência melhora rapidamente, e as frases ficam mais naturais na sua fala!
Com essas dicas, cada minuto de prática se transforma em progresso. Basta começar hoje: coloque o vídeo, use o banco de frases e deixe o shadowspeak ser seu aliado. Sua conversação em inglês vai surpreender todos!
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | you've talked · I've heard · has shown |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | are fixed · been probed · are required |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | people who are · temperature, which is · people who were |
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.