Many people know what they should eat – yet still struggle to make changes that last.
This isn’t a failure of willpower or knowledge. It’s because eating behaviour is shaped not only by nutrients and hormones, but also by mindset, beliefs, emotions, and our wider social environment.
For meaningful, sustainable change, nutrition and psychology must work together.
Can mindset really affect hormones?
Research suggests it can.
A well-known study by A.J. Crum et al., “Mind Over Milkshakes: Mindsets, Not Just Nutrients, Determine Ghrelin Response“, explored how expectations influence physiological responses to food.
In this study:
- 46 participants consumed the same smoothie on two separate occasions
- Once it was labelled an “Indulgence” shake
- Once it was branded a “Sensi-Shake”, positioned as a low-calorie option.
Despite being identical drinks, the body responded differently.
When participants believed they were drinking the indulgent shake:
- Ghrelin (a hunger hormone) rose in anticipation
- Then fell significantly after consumption, signalling satiety
When they believed they were drinking the ‘sensible’ shake:
- Ghrelin showed minimal change
This study highlights that expectation and mindset can influence hormonal responses, over even nutritional content.
Eating doesn’t happen in isolation
We are constantly exposed to food messaging – on our phones, television, advertising, and social media.
Ultra-processed foods are often marketed as:
- indulgent
- rewarding
- comforting
Meanwhile, our stalwart fruit and vegetables can be framed as
- boring
- functional
- something to endure rather than enjoy
Over time, this affects how we experience food. We may come to expect less pleasure or satisfaction from “ordinary” meals – even when they are nourishing and adequate.
A biopsychosocial approach to food and health
I work from a biopsychosocial model of health, which recognises that wellbeing is shaped by:
- Biology – digestion, hormones, nutritional status
- Psychology – beliefs, emotions, stress, mindseet
- Social context – culture, family patterns, and societal norms
In cultures where eating is viewed as a source of pleasure, connection and meaning, eating nourishing food is more usual. Less so in cultures where it is viewed primarily as fuel and convenience.
None of these perspectives are right or wrong – but they do influence eating behaviour, satisfaction, and long-term health.
Why behaviour change can feel uncomfortable
Challenging food beliefs or habits can feel unsettling.
This discomfort is not a sign that something is wrong. It is often part of developing psychological flexibility – the ability to tolerate uncertainty, loosen rigid rules, and respond more compassionately to internal cues.
Building this flexibility can support eating with less fear and more trust.
My approach to nutrition support
In my clinic all food is neutral. My role is to support both nutritional adequacy and behaviour change, helping people eat in a way that supports their physical and mental wellbeing.
Lasting change doesn’t come from information alone – it comes from understanding how biology, psychology, and lived experience interact.
If this resonates, if eating feels stressful, confusing, or mentally exhausting, you are not alone.
Support that integrates nutrition and behaviour change can help create a calmer, more sustainable relationship with food.
