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So today, I'm going to talk
about how our mindsets matter

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in virtually every facet of our lives.

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But I want to begin by telling a story
about a group of researchers in Italy.

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Dr. Fabrizio Benedetti and his colleagues

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studied a group of patients
undergoing thoracic surgery.

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What you should know
about thoracic surgery

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is that it's a very invasive procedure.

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Patients are put under anesthesia
while the surgeons make major incisions

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into the muscles of the sides and the back

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in order to gain access
to their hearts and to their lungs.

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Now, about an hour
after the anesthesia fades away,

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the pain starts to set in.

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Fortunately, patients are given
strong doses of morphine sulfate,

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a powerful painkiller.

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This is routine treatment
for thoracic surgery,

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but Dr. Benedetti and his colleagues
made a few subtle tweaks:

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half of the patients
were given the dose of morphine

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by a doctor at their bedside;

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the other half was given
the exact same dose of morphine,

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but it was administered into their IV
by a pre-programmed pump.

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You would think that both
of these groups of patients

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would experience the same relief,

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but this was not the case.

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The group that received
the morphine by the doctor

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reported significant reductions
in their pain levels.

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The other group -

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the group who received
the same exact amount of morphine

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but wasn't aware of it -

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they didn't seem
to experience the same benefit.

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So Dr. Benedetti and his colleagues
didn't stop there.

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They used the same procedure

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to test the effectiveness
of other treatments -

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treatments for anxiety,

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treatments for Parkinson's disease,
treatments for hypertension.

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What they found
was remarkable and consistent.

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When the patients
were aware of the treatment

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and expected to receive the benefit,

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the treatment was highly effective.

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But when they weren't,

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that same drug, that same pill,
and that same procedure was blunted,

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and in some cases
not even effective at all.

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So I read about these studies


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when I was a student
at Harvard University,

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and at the time, I was heavily immersed
into the literature on the placebo effect.

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And the more I read,

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the more I started thinking
about the true nature of placebos.

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So what is the placebo effect really?

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Well, most people
discount the placebo effect

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as just some magical response
to some fake pill or some faux procedure,

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but that's not what the placebo effect is.

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The placebo effect
is not about the faux pill,

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or the sugar pill, or the fake procedure.

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What the placebo effect really is,

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is a powerful, robust
and consistent demonstration

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of the ability of our mindsets -

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in this case, the expectation to heal,

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to recruit healing properties in the body.

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So what is a mindset?

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A mindset is quite literally
a setting of the mind,

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it's a lens or a frame of mind
through which we view the world,

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we simplify the infinite number
of potential interpretations

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at any given moment.

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Now, the ability to simplify
our world through our mindsets

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is a natural part of being human.

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But what I want to suggest to you today

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is that these mindsets
are not inconsequential,

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and instead, they play a dramatic role

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in determining our health
and our well-being.

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So while I was at Harvard,

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I had the opportunity to work
with Professor Ellen Langer.

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She is a professor of psychology

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and when she heard that I was also
a division one athlete, laughed at me.

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She said, "You know,
exercise is just a placebo, right?"

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(Laughter)

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Now, I was kind of offended
because at the time

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I had been spending up to four hours a day
training my body to be in optimal shape.

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But she did get me thinking about mindsets

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and how they might matter
outside of medical laws.

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Was I getting fitter and stronger

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because of the time and the energy
that I was putting into my training?

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Or was I getting fitter and stronger
because I believed that I would?

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What about the other extreme?

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What if people were getting
an extraordinary amount of exercise

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but weren't aware of it,

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would they not receive the same benefit?

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We decided to test this,

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and to test this we found a really
unique group of women -

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a group of 84 hotel housekeepers

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working in seven
different hotels across the US.

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These women
are on their feet all day long.

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They're using a variety of muscles,

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and they're burning
an extraordinary amount of calories,

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just doing their job.

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But what's interesting

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is that these women don't seem
to view their work in this light.

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We asked them; we said,
"Do you exercise regularly?"

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And two-thirds said "No."

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(Laughter)

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So we said, "Okay. Well,
so, on a scale of zero to ten,

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how much exercise you get?"

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And a third of them said,
"Zero. I get no exercise at all."

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So we wondered what would happen
if we could change their mindset.

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So we took these women,
we split them into two groups.

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We measured them on a variety of things,

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including their weight,
their blood pressure, their body fat,

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their satisfaction with their job.

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And then we took half of them

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and we gave them
a simple 15-minute presentation.

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We gave them this poster and we said,

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"Your work is good exercise.

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It satisfies the Surgeon
General's requirements,

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which are quite simply
to accumulate about 30 minutes

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of moderate physical activity.

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You should expect
to receive those benefits.

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15 minutes.

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We came back four weeks later
and we measured them again.

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Not surprisingly,

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the groups that didn't receive
this information didn't change,

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but those that did looked different.

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They dropped weight,

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they had a significant reduction
in systolic blood pressure,

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they dropped body fat,

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and they were reported
liking their job more.

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(Laughter)

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So what does this tell us?

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To me, it was fascinating

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that just as a result
of a simple 15-minute presentation,

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the whole game changed,

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producing a cascade of effects
on both their health and their well-being.

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Presumably without even changing behavior.

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Now some of you might be thinking,

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"How do you know they didn't
change their behavior,

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because that must have been
what produced the effects?

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We know they didn't work any more,

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and the room attendants
themselves assured us

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that they didn't join
the sports club down the street.

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But of course, we can't know for sure

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if they weren't putting
a little more oomph

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into making their beds.

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So this question really plagued me.

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Is there a direct, immediate connection
between our mindsets and our bodies?

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So to test this,

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I worked with my colleagues at Yale,

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Kelly Brownell, Will Corbin
and Peter Salovey,

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and we did so by making
a big batch of milkshakes.

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So we made this big batch of milkshakes,

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and then we invited people
to come to our lab to try the milkshakes,

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and in exchange
we would give them 75 dollars.

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Sounds great, right?

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The less appealing aspect of the agreement

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was that while they
were drinking the shakes,

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we had them hooked up to an IV

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so we could get their blood samples.

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We are out to measure ghrelin.

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Ghrelin is a peptide secreted in the gut,

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the medical experts
call this the hunger hormone.

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So when we haven't eaten in a while,

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our ghrelin levels start to rise,

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signaling to the brain,
"It's time to seek out food,"

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and slowing our metabolism,
just in case we don't find that food.

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Now say we go out,

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we find and we devour a milkshake,
a hamburger, some french fries,

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our ghrelin levels drop,
signaling to our brain,

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"Time to stop eating,"
and revving up the metabolism

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so we can burn the food
that was just consumed.

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So the participants came in,
we hooked them up to an IV,

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and then we gave them
a milkshake, Sensi-Shake.

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This is zero percent fat,
140 calories, zero added sugar,

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this is guilt free satisfaction.

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So they drank their shake,

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and in response
their ghrelin levels dropped

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but only very slightly,

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signaling to the brain
that some food had been consumed

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but not a whole lot.

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So a week later,
they came back to our lab,

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we hooked them up to an IV again,
and we gave them this shake.

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(Laughter)

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620 calories, 30 grams of fat,
56 grams of sugar:

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now this, this is decadence you deserve.

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(Laughter)

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And in response to this shake,
their ghrelin levels dropped again,

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but this time
at a significantly steeper rate,

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about three times more
than the shake they had before.

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Now, this would make good sense
to any metabolic nutritionist

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who understands
that the drop in ghrelin is proportional

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to the amounts of calories consumed.

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But there was a catch:

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in this study,

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even though the participants thought
they had consumed the sensible shake,

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and the indulgent shake,

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in reality, we gave them
the exact same shake at both time points.

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So what does this tell us?

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Just as in the case
when the same amount of morphine

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produced more or less of an effect
depending on our awareness,

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and just as in the case
when the same amount of exercise

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produced more or less of a benefit
depending on how it was construed,

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here again our mindsets proved to matter.

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In this case suggesting it might not be
just calories in and calories out,

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or the precise makeup of fats,
nutrients, but what we believe,

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what we expect, what we think
about the foods we eat

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that determines our body's response.

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So in light of this,

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it behooves us to consider our own lives:

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what are our mindsets?


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And how might we begin
to shift them, to alter them,

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to have them be more beneficial?

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So take the stress, for example.

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What's your mindset about stress?

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If you're like most people,

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you have the mindset
that stress is bad: bad stress.

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Now, this is not surprising
considering that everywhere we look

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there's warnings, labels
yelling at us, reminding us

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about the negative effects of stress.

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But the truth of stress
is not so clear-cut,

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and in fact, there's a robust
and growing body of research

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showing that stress
can have positive effects,

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enhancing effects on our health,
our well-being and our performance.

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Now I'm not here to try to persuade you
that the effects of stress are enhancing,

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but rather to point
out that the truth of stress

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is like most things in life,

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and that is, it is uncertain.

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And therefore to raise the question:

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do our mindsets about stress
determine our response?

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So to test this question,

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I worked with Shawn Achor
and Peter Salovey,

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and we worked
with a group of 300 employees.

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This was after 2008 financial collapse,

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and we decided - they were stressed,

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they had just heard
that ten percent of their workforce

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was going to be laid off,

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and they were overworked.

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We decided to see
if we could change their mindset.

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And we did so by having them
watch simple video clips.

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So I'm going to show them
to you here simultaneously,

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but half of the participants
saw the one on the left,

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half saw the one on the right.

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(Video starts)

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["Stress is debilitating"]
vs ["Stress is enhancing"]

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(Video ends)

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So you get the point, yes?

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So here we are ...

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in the dark.

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(Laughter)

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So here we are -

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they're watching facts,
research, anecdotes,

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all true, but oriented
towards one view or the other.

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What we found was interesting:

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those who watched
these simple three-minute video clips

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before the bell rang,
before their job began,

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over the course of the next few weeks
reported fewer negative health symptoms,

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fewer backaches,
less muscle tension, less insomnia.

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And they also reported a higher level
of engagement and performance at work.

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So at this point
I've presented four studies -

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four studies that demonstrate
the power of mindsets in medicine,

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in exercise, in diet, and in stress.

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There are many other
very talented scholars

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tackling this phenomenon as we speak.

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Carol Dweck's research demonstrates us

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that if we can shift our mindset
about intelligence and talent

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as something that's fixed


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to something that's changeable over time,

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it can dramatically alter our academic
and professional success.

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Yale epidemiologist
Becca Levy's research shows us

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that if we can change
our mindsets about aging,

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from viewing aging as an inevitable
process of deterioration

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to a process of gaining wisdom,
gaining growth,

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not only shapes the course
of how we grow old

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but even extends longevity.

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Ted Kaptchuk and his group
at Harvard's program

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for placebo studies
is doing cutting-edge work

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understanding
how we can begin to harness

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and ethically utilize the placebo effect
in clinical practice.

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So though the context is different,
the message is the same.

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Our mindsets matter.

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Don't get me wrong,

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I'm not saying
that medicine doesn't work,

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or that there are no benefits of exercise,

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and that what we eat
doesn't matter; it does.

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But the psychological
and physiological effect

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of anything in our lives

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can and is influenced by our mindset.

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So is the power of mindset limitless?

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Probably not,

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but what I hope I've done for you today

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is inspire you to reconsider
where those limits really are.

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Because the true task ahead

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is to begin reclaiming
this power for ourselves,

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to acknowledge the power of mindset

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and know that just like this,

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(Snaps her fingers)

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in just the blink of an eye,

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we can change the game
of any facet of our life

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quite simply by changing our mindset.

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Thank you.

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(Applause)