The Mel Robbins Podcast (Mel Robbins)

In this episode, I am sharing 8 brand new studies and exciting new research about simple changes supported by science that can help you improve your day to day life, like…

How to cut your gym time IN HALF and still get the same benefits. 

The surprising sound researchers say will boost your mood for EIGHT hours. 

The research on how mindfulness reduces your anxiety by 30% -  the same as Lexapro.

And so much more

I’m also joined by Tracey, who leads our research and has helped me produce five #1 Audible Originals and all the science behind it. 

She’s found the studies; we are breaking them down together, and having a ball as we do. 

This episode is going to make you smarter and is packed with the tactical, simple, and science-backed tools that I know you love learning on this podcast. 

Pull up a seat and let’s go.

Oh! And one more thing. As always, all of the research - and there’s a lot of it - is linked in the show notes at melrobbins.com/podcast. And if you want to watch a longer, unabridged version of this episode, visit my YouTube channel.

Xo Mel 

In this episode, you’ll learn:

0:13: Why the research studies and science you will learn today matter

4:35: Why you can trust the tools you learn on this podcast

5:56: Research study #1: A simple action that goes a long way

12:32: Research study #2: The way to build strength in just 3 seconds a day

19:25: Research study #3: The one sound that boosts your mood for hours 

26:43: Research study #4: A powerful tool for anxiety

31:35: Research study #5: What a study with 20,000 high schoolers tells us about success

36:56: Research study #6: One thing you can do to create lifelong positive memories

44:43: Research study #7: How tiny guilty pleasures can strengthen your relationship with your partner

52:01: Research study #8: The habit with the largest impact on your quality of life

For full show notes, including a links to every single study and citation mentioned on today’s episode, go to melrobbins.com/podcast

Today’s episode is a masterclass on finding your purpose, listening to your gut, and never giving up (no matter what other people say).

So many of you write in asking for advice about purpose that I’ve decided to introduce you to a guest whose life story is the epitome of purpose.

You’re about to meet a woman who went from serving up stacks of pancakes at Denny’s to creating a billion-dollar product that would help millions of women around the world feel confident in their own skin. 

It was such a success that L'Oréal recently bought her company for $1.2 billion dollars.

I’m talking about none other than Jamie Kern Lima, the founder of It Cosmetics.

And if you think that her purpose in life was to create a cosmetics company, you’d be wrong.

The topic of purpose is essential and misunderstood, so today I’ll teach you how to truly find your purpose using Jamie’s inspiring story and tactical tools every step of the way.

In fact, her takeaways are so good that I refer to her as the “Professor of Purpose,” because by the end of this episode, you’ll be closer to finding yours.

Learn how today. Class is in session with one of the most successful self-made women today.

Xo Mel 

For episodes notes and resources, go to melrobbins.com/podcast

In this episode, you’ll learn:

• 4:10: Feel like there’s something bigger you’re supposed to do? Jamie did too.
• 5:30: Like it or not, here’s why your current job is important to your future you. 
• 6:29: Your setbacks are more valuable than you think.
• 8:30: Jamie nails what “purpose” actually is and why most of us think of it in the wrong way.
• 12:00: Big takeaway: your steps are ordered exactly as they should be.
• 15:40: Why Jamie’s 1.2 billion dollar idea almost didn’t happen and the ‘AHA’ moment that changed everything.
• 18:45: That modern-day beauty movement we love? It was done FIRST by Jamie.
• 20:20: If you’re feeling stuck, here are the words you need to hear TODAY.
• 22:00 How do you go from AHA to actually getting started?
• 28:00: How to face your #1 critic (yourself) and start trusting your gut.
• 33:10: A profound reframe on the hardships you have experienced.
• 34:00: Jamie’s story of one of the most painful rejections she ever experienced and the life-changing lesson she learned about intuition.
• 47:50: The expert advice Jamie defied to instead go with her gut.
• 53:15: Listen to Jamie’s advice if you have been rejected over and over.
• 56:30: Here’s the perfect way to frame your true power.
• 58:20: Stop thinking about purpose in this way. Here’s the truth about finding your purpose.
• 1:01:15: 2 exercises to help have your own ‘AHA’ moment.
• 1:04:00: Why going after your dreams is YOUR responsibility.

Take my free 5-day challenge – The Wake Up Challenge – to walk you through getting started with these tools: www.melrobbins.com/wakeup.

Disclaimer

Buckle up and get ready to take notes because this episode is a masterclass.

The tools you’re about to learn will help you become more confident, influential, and even make more money.

Today, we’re talking about The “It” Factor.

Some people just seem to have IT, right?

When I think of The It Factor, people like Oprah, The Rock, Taylor Swift, the Dalai Lama, and Martin Luther King, Jr. come to mind.

These people make you want to lean in, join in, and learn more.

So today we’re asking…

What is “It” that some people have that makes us automatically trust and like them?

And, more importantly, how can you get it?

Here to answer that question is Vanessa Van Edwards, a best-selling author, researcher, and founder of the behavior lab The Science of People.

I cannot wait for you to dig into what she has researched.

Turns out The It Factor has another name: charisma.

And the good news?

YOU can learn how to have charisma, starting today.

You’re going to want to. Research finds that charismatic people are more influential, earn a higher income, and have a bigger impact at work, in their communities, and in their relationships.

The secret to hacking it? Social cues, like body language and the way you speak.

That’s why today’s episode is a masterclass.

You’ll learn… 

• Shocking research from Princeton about how people size you up
• 3 things you must do in the first 10 seconds of a Zoom call
• Tips for nailing an interview
• The major mistake you’re making as you speak
• How to ask for a raise
• A simple test that will help you figure out how charismatic you are
• Why you never want to fake a smile
• Tips for charisma for introverts
• Why a second impression is as important as the first

That’s just the tip of the iceberg. Today’s episode is jam-packed with simple, tactical research and tools that will help you and anyone you care about develop the skill of charisma.

And you deserve that. 

Xo Mel 

Join the free 5-day Wake Up Challenge with me and master your morning routine here.

All show notes for this episode can be found at melrobbins.com/podcast

Check out the video version of this podcast on my YouTube channel here.

I made you an appointment with one of the world’s leading doctors in functional medicine.

Dr. Mark Hyman has written an incredible 14 (!!!) New York Times best sellers. He is the founder and director of The UltraWellness Center, and Head of Strategy and Innovation at the Cleveland Clinic Center for Functional Medicine.

His latest book, Young Forever, teaches you science-backed, actionable steps to slow down the aging process and even reverse disease.

An appointment like this would cost $$$ in person, but today, it’s free for you.

Seriously, you will be floored by what you hear.

No matter how old you are, you have more control over your health than you may think, and it’s never too early or too late to start making simple yet profound changes.

Having trouble sleeping? We've got you.

Brain fog and headaches messing up your day? Check.

Low energy? We hear you.

Anxiety and ADHD running your life? We’re covering that too.

In this episode, we are breaking everything down point by point so that you get the specific, actionable steps you need to start changing your life in real time.

Grab a notebook because the doctor is in and he will see you now.

Get ready to take charge of your health like never before.

Xo Mel

Check out research and other resources at melrobbins.com/podcast.

In this episode, you’ll learn:

• 9:30: Food is not just food; here’s what it becomes once you eat it.
• 12:30: So what’s the connection between gut health and overall health?
• 14:45: What exactly is inflammation and what’s causing it?
• 16:30: Okay, so then what does a healthy gut look like?
• 19:30: Put these foods on your plate for 10 days and see what happens.
• 23:30: The big fat lie we’re being fed every day.
• 25:30: Can changing my gut heal my anxiety?
• 27:15: This simple tool will improve digestion and calm your nerves.
• 28:30: Phenomenal story of ADHD that was healed in two months.
• 31:30: The difference between two main types of allergies.
• 34:00: Holy sh*t! What Dr. Hyman said that reminded me of Oakley.
• 37:45: The 5 major things in your life that cause inflammation.
• 40:00: Simple tips to help you start sleeping better.
• 42:40: If we could cure this, we’d extend our lives by more than 7 years.
• 44:45: These are the supplements you and I should be taking.
• 48:15: Here’s what causes your body to dump too much magnesium.
• 50:50: Trouble with your hormones? You need to hear this.
• 55:00: Do this if you want a clear picture of your health.
• 59:45: What probiotics help reset your gut?

Want me to answer your question on the podcast? Submit it here.

Start your day off with focus using “A Toolkit for the Perfect Morning Routine.”

Here are more “Simple Ways to Improve Your Brain Health.”

Disclaimer

This episode blew my freakin’ mind.

After you meet our expert today and learn her revolutionary approach to simplifying your life, you will never approach the topic of picking up, cleaning up, or organizing the same way again.

Whether it’s your desk or closet that is overwhelming you, or like me, you are guilty of constantly starting projects and putting things in piles, only to run out of time or get flustered, creating bigger projects to deal with in the future, today’s episode will change your entire life.

I had no idea how simple it could be to feel organized and in control.

I learned from our expert today that I was attacking organization completely wrong, and that was the problem.

Her 5 steps are so life-changing that from the moment I finished talking to her, I started putting them into practice, and the results are incredible.

Get ready to laugh and learn as I confess the details of what a disaster I am (my husband even rats me out).

Luckily, the incredible Dana K. White, founder of the hit blog, A Slob Comes Clean, and author of How to Manage Your Home Without Losing Your Mind, is here to help us all.

And that's not all.

Don’t forget to sign up for "Take Control with Mel Robbins."

It’s free. It’s my gift to you for supporting this podcast.

It features 3 brand-new training videos, two hours of research-backed curriculum taught by me, and a detailed 21-page workbook.

This training will provide you with the coaching, structure, and support you need to hit reset, take control, and level up your life.

And if you combine this training with Dana’s advice about decluttering, you, my friend, won’t even recognize yourself in a week.

All at zero cost to you. Why? Because you deserve it, and it’s my way of thanking you for being here with me.

You’ve got nothing to lose and everything to gain. So why not take advantage of this opportunity?

Sign up for free at melrobbins.com/takecontrol now.

In this episode, you’ll learn:

• 2:00: What Chris thinks about living with a slob. 😂
• 4:40: Wait. Organizing and decluttering are NOT the same thing?
• 6:20: Focus this way on organizing, and it will change your life.
• 7:30: Why doesn’t it work to buy all those organizing containers?
• 9:45: How do you know what your “clutter threshold” is?
• 12:15: We’ve gotten the purpose of containers all wrong!
• 17:40: Use “the visibility rule” before you do anything.
• 20:00: This is why you begin with a BLACK trash bag.
• 23:30: This part is still pretty easy. I can do this and you can, too.
• 25:00: Here’s why you don’t want a fancy “donate” box.
• 26:30: The decluttering question you’ve never heard before.
• 30:45: Here’s what REALLY happens with those organized piles.
• 31:50: No piles. Here’s what you do instead.
• 34:15: This is why we always put off organizing in the first place.
• 37:35: The second decluttering question you’ve never heard before.
• 39:00: Stop making organizing seem so big!
• 43:30: Spoiler alert: avoiding clutter doesn’t make it go away.
• 48:30: So how DO you live with a partner who’s a slob?

Disclaimer

I’ve got a very special invitation for you today.

Grab a spot on the couch next to me and my family here in Southern Vermont. 

Join our family as our three kids discuss all the parenting mistakes Chris and I made – and the things we did that built trust and brought us all closer.

I’m really excited and proud to share this with you, even though there are moments where my kids absolutely school me.

They also share wisdom and insights that are so profound, you’ll hear Chris break down and cry.

This really isn’t a conversation about parenting at all. It’s about how you create a close and meaningful connection with anyone.

So whether you’re wondering how to get closer to your family or your friends, everything we discuss applies to all relationships.

This episode goes deep – we cover drinking, drugs, addiction, and what to do when teenagers stop talking to you or someone you love is dating someone that you don’t like.

And, since so many of you have written in asking about my approach to parenting after hearing our kids on various episodes of this podcast, I’m also sharing our parenting philosophy.

My family is getting real and raw in this discussion, and we’re inviting you to be a part. So join us. I can’t wait to hear your thoughts on this episode, and one thing you might want to consider is listening to it with your family. I guarantee you, it will spark very interesting discussions.

Xo Mel 

In this episode, you’ll learn:

0:32: Why I recorded today’s episode

3:25: Meet the Robbins family

6:02: You keep asking: How are my kids so open with me?

7:30: A frank discussion on drinking

12:33: Why people don’t listen to you

14:10: What Chris and I think the whole point of parenting really is

18:27: Let’s talk about addiction, including groundbreaking new research from Mt. Sinai

25:15: Our #1 piece of advice that will keep people honest with you

30:55: What we mean when we say people in your life are “lie detectors”

33:07: Why showing your feelings to loved ones is so powerful

36:58: How to build connection with anyone

40:52: When you keep repeating patterns you wish you could break

44:44: Why you need to let kids be themselves

50:52: Why you shouldn’t let people bounce from uncomfortable situations

52:39: “I don’t like who my kid is dating” – advice that applies for any relationship

1:01:52: Our #1 piece of advice for you

For full show notes, go to melrobbins.com/podcast

In this episode, you’re going to learn exactly what you need to form new habits.

Even if you think you already know everything there is to know about habits, you probably still struggle to apply this knowledge and make change stick.

And if this topic is brand new to you, don’t worry; I have a way of explaining it that’s fun, and so simple even a 5-month-old puppy can understand it.

Just because it’s science doesn’t mean it has to be complicated and boring.

When we make change fun and easy to understand, you’re more likely to be successful in applying all of this research.

That’s why this episode also comes with a free companion workbook, so that you not only listen and learn, but also go deeper and apply what you’re learning to your own life.

You can download that for free at melrobbins.com/habits.

I’ll teach you the three critical parts of forming new habits, and together we’ll unpack the brain research that explains why these parts are essential to your habit-making routine.

When you’re done listening, you’re going to see that you’re making the same mistake most people make: you’re only focused on one part of forming a habit, and you’re missing the other two.

I’m really excited for you to listen, learn, and apply all this knowledge.

New habits begin as something you practice, and after applying this over time, they become who you are.

Xo Mel 

Get your free companion download at melrobbins.com/habits.

For full show notes, including all research mentioned in the episode, go to melrobbins.com/podcast.

In this episode, you’ll learn:

• 8:00: Why willpower doesn’t work
• 11:15: Why we struggle with new habits
• 12:30: What actually is a habit?
• 15:15: The free gift I have for you
• 15:50: Why are habits important?
• 19:50: What the research says about successful people
• 25:10: What’s getting in the way of your new habits
• 25:50: Three critical parts to all new habits must have
• 27:40: Two ways Chris and I set ourselves up to succeed with our habits
• 32:45: Six types of behavior triggers 
• 38:50 What to do if you want to stop that nightly glass of wine

Disclaimer

Do you want to learn the 4 essential strategies that will lead you to more success, happiness, and opportunity?

And today you are going to learn the tools that you can use, from one of the world’s best thinkers and most successful people, to make better decisions.

Steven Bartlett is an entrepreneur, speaker, investor, author, and host of Europe’s #1 podcast, The Diary Of A CEO. He has cracked the code on how to leverage your business online, rise above any obstacle, and excel in anything you set your mind to.

There is a reason he sits on the boards of many global brands – because he has one of the greatest entrepreneurial success stories of all time. Steven was a broke university dropout at age 18 when he built an industry-leading social media marketing company. At 28, he co-founded Flight Story, a marketing and communications company and a software platform, which was valued at $600M. He then went on to launch the #1 ranked The Diary Of A CEO podcast.

Today, he is sharing the 4 tactics he uses to make any decision for the best results. The tactics he shares are from his personal life as well as top-tier industry and thought leaders, entrepreneurs, entertainers, and athletes that he interviews on his wildly successful show.  

In this episode, you’ll also learn:

• How The 51% Rule will help you make better decisions.
• The difference between Type 1 and Type 2 decisions. (And why it matters)
• Why Steven says you are operating at 1% of your potential.
• 20% of relationship issues come from this one thing.
• How to determine what drives you. (And why it’s important to know)
• What to do when you feel trapped in your job or relationship.
• One of the most successful CEOs says THIS is how to launch any business.
• The ONE question to always ask before you go to others for answers.
• The #1 goal for entrepreneurs must always be this.

For more resources, including links to Steven’s podcast, book, and social media platforms, click here for the podcast episode page.

Follow Mel:

• Get Mel’s free 29-page workbook to make this your best year
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s newsletter

Disclaimer

Do you want to be happier every day and live a more meaningful life? 

In this episode, you’re getting the research, the secrets, and some very surprising takeaways from the #1 happiness expert, Dr. Tal Ben-Shahar. 

He has taught 2 of the most popular courses in Harvard’s history, and today you are getting a front row seat in one of his lectures. 

Grab a pen and paper, because class is in session. 

He is here to share all of the groundbreaking research and give you the answers to: 

- What you have wrong about happiness 

- The science-based tools for increasing happiness 

- 5 simple habits for a successful, happy life 

This episode will give you the secret to creating happiness in your life again, with zero weird tricks. 

For more resources, including the link to Dr. Ben-Shahar’s book, Happier, click here for the podcast episode page. 

If you liked this research-packed episode, here’s one you should listen to next: What Makes a Good Life? Lessons From the Longest Study on Happiness.

If you are looking for more coaching, Mel just opened the doors to the once-a-year, science-backed, community-packed coaching program, Launch with Mel Robbins, and wants YOU to join her. 

Over 6 full months, you’ll get step-by-step support through 3 personal or professional projects that are important to you. If you’re ready for deep support, dream-chasing, and a LOT of momentum, this is for you. 

Launch with Mel Robbins closes enrollment on April 25th. If you miss the date, you can hop on the waitlist for next year’s course.

Connect with Mel:

• Sign up for Mel’s 6 month coaching program, Launch
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s newsletter 
• Disclaimer

Have you ever walked away from a conversation feeling dismissed, overlooked, or drained — but you couldn't quite put your finger on why? 

You're not imagining it. 

Disrespect is everywhere, and often, it’s so subtle that you don’t realize it’s happening until it’s already taken a toll on your confidence, energy, and peace of mind.

In today’s episode, Mel breaks down 6 sneaky ways people are disrespecting you every day — at work, in relationships, even within your own family — and, more importantly, exactly what to do about it. 

Whether it’s someone constantly talking over you, dismissing your feelings, or always running late (yep, that’s disrespectful, too), you’ll learn how to respond in a way that protects your energy and commands the respect you deserve.

If you’re tired of feeling unseen, unheard, or undervalued, this is the episode for you. 

For more resources, click here for the podcast episode page. 

If you enjoyed this eye-opening episode, listen to this one next: How To Handle Difficult People & Take Back Your Peace and Power.

Connect with Mel: 

• Get Mel’s #1 bestselling book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

In this episode, you and I are dismantling one of the most crippling forms of self-doubt.

"Imposter Syndrome" is when you think you’re not good enough and that everyone else is smarter, more successful, and has more to contribute than you do. Everyone feels it. It’s so common that the Harvard Business Review found that even 70% of the world’s top executives have struggled with it.

My mission today is to convince you that Imposter Syndrome is actually a GOOD thing. And I’ll use an example from my own life to prove my case.

Come backstage with me to a huge music festival, where my daughter Kendall, an aspiring singer-songwriter, comes face-to-face with the famous musicians who inspired her career.

Cue the panic.

Self-doubt almost made her bail on what turned out to be a life-changing weekend in her career.

She turned it around (you’ll hear how) and, as a result, was invited impromptu to perform twice with Grammy-winning musicians!

Listen and learn how to be more courageous and confident in those moments that really matter. I can’t wait for you to hear:

• The 4 words Kendall repeated that crushed self-doubt and got her on stage.
• The powerful mantra to say when you’re nervous walking into a room.
• How to use humor (and tuna sandwiches) to connect with anyone.
• Why being a "nobody" is the most amazing "somebody" you could be.

It’s time to hit delete on your self-doubt forever.

This one is so good and so relatable that you’ll be yelling, Encore!

Xo, Mel

In this episode, you’ll learn:

• 2:15: Harvard Business Review says imposter syndrome is #1 fear of executives.
• 3:40: Kendall puts us at the scene of her own paralyzing episode of self-doubt.
• 5:30: Imagine being surrounded by everyone you’ve admired your entire life.
• 11:30: This is the message you need to hear if you’re deep in self-doubt.
• 12:45: My own story of feeling like an imposter before I became a speaker.
• 19:30: Here’s how to start shifting your mindset and boost your confidence.
• 20:20: The piece of advice that will help you stand taller.
• 21:40: The three-letter word you need to repeat when your insecurity creeps in
• 22:30: Once you change your mindset, your actions fall into place.
• 24:00: You have a gift to offer even the most experienced people in your field.
• 25:00: The seven words Kendall dropped that I’m still thinking about.
• 27:15: The #1 takeaway from this conversation about self-doubt.
• 28:45: Own where you are, and here’s what we mean by that.
• 31:00: What you’re thinking will happen probably won’t.
• 33:00: Learn how to balance giving and receiving, and you'll crack the code.
• 35:15: Are you waiting for validation? Listen to this.
• 38:00: There’s a reason you’re here. Here’s how to start believing that
• 41:00: Here’s why imposter syndrome is a GOOD thing.

Disclaimer

Today, a top menopause doctor is here to give you the science and facts on menopause and hormone replacement therapy that your doctor isn’t telling you.

This episode is a must listen because you’ll learn EXACTLY what to do to feel like yourself again.

Dr. Jen Gunter, MD, is known as the internet’s best Ob/Gyn. She is a double board-certified, fellowship-trained medical doctor and a fierce advocate for women’s health. 

She says you deserve science-backed solutions, not fairytales, and she is here to bust through all menopause myths and clear through the misinformation.

You’ll learn:

- The best intervention for menopause symptoms to help you lose weight, sleep better, and stop suffering now.

- Should you or a loved one be on hormone replacement therapy (HRT)?

- Which form of HRT is best?

- Are “bioidentical hormones” better?

After today, you will know how to hack your hormones and get your mojo back. 

Bookmark this episode and share it with every single woman in your life, because it’s time to change the paradigm: you do not have to live with symptoms that can be resolved, and you do not have to suffer.

For more resources, including links to Dr. Gunter’s research, website, and social media click here for the podcast episode page. 

If you liked this research-packed episode, you’ll love our first episode about menopause with Dr. Mary Claire Haver, MD: The #1 Menopause Doctor: How to Lose Belly Fat, Sleep Better, & Stop Suffering Now.

Connect with Mel:

• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s newsletter 
• Disclaimer

Today’s episode is my gift to you and anyone in your life who struggles with anxiety.

I created this exclusive series, "The Toolkit for Healing Anxiety," because of the number of questions I am receiving from listeners asking for more resources on this topic. 

Part 1 is packed with tactical takeaways and features Dr. Russell Kennedy, one of the world's most respected medical experts on anxiety. 

Dr. Kennedy is a medical doctor and neuroscientist who has a revolutionary and effective approach to helping his patients understand and heal anxiety.

(He's also been our most popular expert on the podcast to date.)

Dr. Kennedy teaches you the truth about where anxiety comes from and the mistake that most therapists make when treating it. 

You’ll also have a front-row seat as he coaches listeners on the critical difference between "coping with anxiety" and his protocol for "healing it" once and for all.

I can’t wait for you to listen and apply the advice in this life-changing series.

And for anyone in your life who may be struggling, please share this exclusive series generously; it could provide the answers and guidance they need.

If you have follow-up questions, send them to me in the DMs or through the podcast topic link on melrobbins.com/podcast. We read them and use them to program future episodes (this toolkit is an example of that).

This episode is not meant as a replacement for therapy, but if you’ve been seeing a therapist for a while and aren’t seeing yourself improve, you may want to forward this series to them for guidance too.

Xo Mel 

Didn’t get to listen to Dr. Kennedy’s first interview? Check that out here.

In this episode, you’ll learn:

·         5:00: I bet you haven’t heard this definition of anxiety before. . 

·         6:15: So where exactly does anxiety come from?

·         7:30: This is a revolutionary way of thinking about how to heal anxiety.

·         8:45: If you’re waking up this way, that’s a red flag. 

·         9:45: A trauma response isn’t directed outward- it’s here instead.

·         12:00: Have you tried everything to deal with your anxiety? 

·         14:45: Forget what you’ve tried so far, THIS is what will actually heal you.

·         19:00: This sign of anxiety may surprise you. 

·         22:00: Anxiety happens because of this and addictions “fix” it

·         24:00: I think there are these three layers to healing your anxiety.

·         27:15: What the hell does “inner child” mean and why does it matter?

·         30:00: There’s a difference between drama and trauma. 

·         34:00: Dr. Kennedy tried everything, but only this healed his anxiety.

·         37:00: Okay, what’s one specific and tangible tool we can use?

·         40:30: Do this together with me now.

·         44:00: Here’s why play is so important for healing trauma.

·         47:00: Healing will take time. Here’s why and what you need.

Disclaimer

In this episode, renowned holistic health expert and intermittent fasting devotee Dr. Mindy Pelz is here to explain the 101 of fasting for better health. You’ll learn the empowering science behind why it works and how it can help you achieve so many health goals.

Dr. Mindy is fascinated by our body’s ability to "heal itself" and how fasting protocols can activate some remarkable results based on extensive research studies.

If you’re tired of diets that leave you feeling like sh*t, health improvements that cost money, or just hate feeling out of control of your body, this is the one zero-cost tool that could have a significant impact on your health.

Dr. Mindy is on a mission to help people understand and harness their healing abilities through fasting. And today, she’s told all the Olympic athletes, Academy Award-winning actors, and Silicon Valley CEOs that she works with to step aside because she’s got an appointment with someone more important: you.

This episode is a guide to 6 recommended and researched fasting protocols. You’ll learn about each one and how they unleash your body’s natural ability to heal itself, reset the gut, and even get rid of damaged cells in the body. 

Dr. Mindy breaks it all down with significant research, stories, and shocking statistics. 

She’ll teach you:

• What fasting even is and why it’s different from a "diet".
• The 6 different fasting protocols and their researched-backed benefits.
• The 3 easiest ways to start fasting at any point.
• What the two energy systems in your body are and how fasting helps you tap into both.
• What is biologically happening when you follow a fasting protocol?
• What Keto really stands for and why the term "Keto-friendly" can’t be trusted.
• The 9 cellular healing benefits of fasting and how it can help cure disease.
• The fasting protocol that will help you lose belly fat (for good).

I can’t wait for you to learn from Dr. Mindy about this free tool that may just be what you’ve been looking for. Get ready to feel empowered.

Xo, Mel

IMPORTANT: This podcast discusses fasting, and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition, are pregnant or nursing, or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating.

In this episode, you’ll learn:

• 4:40: According to the research, what does fasting do?
• 5:30: Here’s why fasting is such a passion for Dr. Mindy Pelz.
• 7:20: So how does fasting work exactly?
• 10:00: Our bodies have two energy systems, but we only use one.
• 12:15: What is autophagy and why should I care?
• 14:00: When your body isn’t making ketones, you’re missing a key component of health.
• 17:30: The surprising places most of the fasting research comes from.
• 20:40: Science recommends intermittent fasting as a first line of treatment.
• 21:45: This is why fasting is NOT a dieting trend.
• 25:00: Here’s how fasting melts calories, no matter what you eat.
• 28:20: Got cravings? This is where they come from and how you can control them.
• 31:00: Ignore “keto-friendly” marketing; eat this food instead.
• 33:00: Fasting is not for pregnant and nursing women, or people with eating disorders.
• 35:10: What about my coffee?
• 37:15: Describing the 6 different types of fasting.
• 39:50: I want to make this idea of fasting easy for you.
• 45:40: When your body makes a ketone, it also makes the calming GABA hormone.
• 48:00: Let’s unpack autophagy and who exactly that is for.
• 54:40: How do intestinal stem cells make a difference to your health?
• 55:35: Is it even safe to fast for 36 hours, and why on earth do I want to do that?
• 58:30: Feeling anxious? Give this type of intermittent fasting a try.
• 60:30: Research found that fasting chemo patients had healthier white blood cells.

Want more resources? Go to my podcast page at melrobbins.com/podcast.

Disclaimer

Do you want more energy?

Are you done with the constant anxiety? Can’t seem to climb out of your funk?

In today’s episode, you’ll learn the exact steps to optimize both your mental and physical health.

Joining Mel today is Harvard’s Chris Palmer, MD, whose work lies at the intersection of nutrition, metabolism, and mental health. He will explain how he believes your diet is causing your brain to misfire, which is why simple changes to your diet and lifestyle can help you improve your mental health.

Dr. Palmer is a psychiatrist who has practiced at Harvard’s McLean Hospital, the #1 psychiatric hospital in the nation, for almost 30 years. He is also the Founder and Director of the recently launched Metabolic & Mental Health Program at McLean Hospital. 

His innovative approaches to treatment-resistant mental health challenges have brought his patients relief and hope, which is why his waitlist is years long. Today, you’ll learn Dr. Palmer’s exact protocol he shares with his patients in Boston.
 

In this episode, you will learn:

• What your metabolism is and what it has to do with your mental and physical health.
• The shocking patient results and personal story that fueled Dr. Palmer’s passion.
• The 7 signs that you probably have a metabolic disorder.
• How the Brain Energy protocol could help your mind and body heal.
• The exact tools and action steps that Dr. Palmer shares with his patients for better mental health.
• What mitochondria are and how they are the key to your mental health.
• How the ketogenic diet was discovered as a medical protocol by doctors.
• How to know if you’re getting enough sleep.
• What exercise has to do with your mental health.
• How to help someone in your life who’s struggling with their mental health.
• What you need to hear if you’re the one who needs support.

Dr. Palmer goes deep into the science and his protocols. All additional resources to learn about Dr. Palmer and his science are linked on this page of Mel’s website:

https://www.melrobbins.com/podcast.

Watch the episodes on YouTube: https://bit.ly/45OWCNr
 

Check out Mel’s book, The High 5 Habit: https://a.co/d/g1DQ8Pt

Follow Mel:

Instagram: https://bit.ly/3QfG8bb

The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP

LinkedIn: https://bit.ly/46Mh0QB

TikTok: https://bit.ly/46Kpw2v
 

Sign up for my newsletter: https://bit.ly/46PVnPs

Want more resources? Go to the podcast page here. 

Disclaimer

Today, you will learn a mindset that will unlock the full power of your mind.

Your thoughts are connected to your future. It’s time to destroy the limitations of your mind so that you can unlock greater success, purpose, and possibilities.

If you feel stuck, unmotivated, or like you’re falling behind, this episode is for you.

Right now, there are 3 lies you tell yourself that are keeping you stuck in negative thinking patterns.

Today, Mel, along with four renowned experts, will help you identify 3 three lies and replace them with empowering truths that will shift your perspective and make moving forward easier than you ever thought possible. 

You’ll learn powerful insights from Mel as well as leaders in the fields of medicine, business, and spirituality. 

This episode will be the wake-up call you need to start believing in your potential.

What should you listen to next? 

You’ll love the full podcast episodes with each of the experts featured today:

Dr. James Doty, MD: #1 Neurosurgeon: How to Manifest Anything You Want & Unlock the Unlimited Power of Your Mind

Steven Bartlett: The 51% Rule (and 3 More Strategies to Think Like a Millionaire)

Dr. Alok Kanojia, MD: Before You Waste Time, Listen to This

Pastor Sarah Jakes Roberts: How to Create a New Version of Yourself: Let Go of Past Mistakes & Overcome Regret

For more resources, including links to learn more about each expert on today’s episode, click here for the podcast episode page. 

Connect with Mel:

• Watch the episodes on YouTube
• Get Mel’s new book, The Let Them Theory
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

More and more adults are being diagnosed with ADHD, so today, we are unpacking the 6 surprising signs of ADHD. I also tell you why so many women, in particular, go undiagnosed.

This episode is deeply personal, but my story is shared by so many women.

I lived my entire life with symptoms of ADHD and crushing anxiety because of it. But I was never diagnosed until the age of 47—and I found out by fluke!

So in this episode, I go deep into what ADHD is: a neurological disorder that affects the brain structurally and chemically. I explain the signs and the science behind what is going on in your brain to help you live a better life.

If you ever wondered if you have ADHD, if you feel like menopause is making it worse, or if you struggle with anxiety, an eating disorder, or low self-esteem, you have to listen. All these might be symptoms of ADHD.

This episode goes way beyond an inability to focus, because ADHD is so much more. This is an education in how your brain works, how focus works, and how to help yourself or someone in your life who may have ADHD.

I’ve been wanting to record this episode for MONTHS, but I didn’t want to do it until I had first-class resources for you. Because every time I talk about my ADHD story, we get an avalanche of questions from listeners.

I have regrets about that lost time when I did not know I had ADHD, and I don’t want you to have them, too.

Today you’ll learn:

*why women have been profoundly underdiagnosed

*four key differences between genders with ADHD

*why my diagnosis was both a blessing and a curse

*the surprising way most women find out

*six symptoms of ADHD that most people don’t catch

*the connection between anxiety and depression and ADHD

*resources and hacks to help you take charge over your symptoms

Xo Mel 

In this episode, you’ll learn:

• 2:44: The surprising backdoor way I was diagnosed with ADHD.
• 6:30: What I learned about the “lost generation” that has blown me away.
• 7:45: A terrifyingly important statistic that led to this podcast episode.
• 9:00: The definition of ADHD that may make you feel better about yours.
• 10:15: Why are women underdiagnosed? The differences in symptoms.
• 19:30: This is how ADHD impacts your brain.
• 22:30: Breaking this myth about this symptom of ADHD.
• 24:45: A really clear metaphor to explain how your brain silences noise, or doesn’t.
• 32:00: How is it I have ADHD, yet I can hyper-focus?
• 34:00: More surprising symptoms of ADHD that might make your relationships hard.
• 38:00: This one hack helps me get birthday gifts for others on time.
• 40:00: The jobs I loved because they worked well with ADHD.
• 43:45: Now here’s the good news!
• 45:30: A predictive statistic about children that you’re going to want to hear.

Disclaimer

Does this doctor have the health secret you’ve been looking for? Does people-pleasing really make you sick?

Dr. Neha Sangwan is an internal medicine physician, bestselling author, and accomplished researcher.

Today, Mel sits down with Dr. Sangwan to learn the truth about people-pleasing.

Topics discussed include:

People-pleasing: What it is.

Are you a “yes” person?

The difference between “going with the flow” and people pleasing.

Why avoiding conflict makes you a people-pleaser.

What your “childhood blueprint” is and how it shapes adulthood.

People pleasing and the link to illness.

What your parents did or said to turn you into a people-pleaser.

Why people-pleasing is a coping mechanism.

Why you can’t deal with other people’s discomfort.

How to trace your people pleasing back to a single moment in time.

Why being stressed, irritated, and tired is a sign that you are a people-pleaser.

Why being a control freak may be a sign of people pleasing.

How to unlearn people pleasing.

How every conflict in your life traces back to childhood trauma.

What happens, from a medical perspective, when you have an unresolved conflict?

The secret reason you’re an overachiever.

How to stop your people-pleasing behavior at work and set better boundaries.

What it really means when you resent the people you love.

Why people-pleasing is a “protection tool” you learn to use in childhood.

The link between chronic worry and people pleasing.

The simple 3-part framework Dr. Sangwan uses to say "no" when you mean "no".

How 80% of all illnesses are caused by stress.

The 5 questions you should ask yourself to understand what your body is really trying to signal to you.

You can purchase Dr. Sangwan’s book, ‘TalkRx: Five Steps to Honest Conversations That Create Connection, Health, and Happiness’, here: https://a.co/d/iaVNwiL

Download a FREE audio chapter from ‘TalkRx: Five Steps to Honest Conversations That Create Connection, Health, and Happiness’, here: intuitiveintelligenceinc.com/mel

Follow Dr. Sangwan:

Instagram: instagram.com/doctorneha

Webpage: intuitiveintelligenceinc.com

Watch the episodes on YouTube: https://bit.ly/45OWCNr

Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt

Follow me:

Instagram: https://bit.ly/3QfG8bb

The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP

LinkedIn: https://bit.ly/46Mh0QB

TikTok: https://bit.ly/46Kpw2v

Sign up for my newsletter: https://bit.ly/46PVnPs 

Want more resources? Go to my podcast page at melrobbins.com/podcast.

Disclaimer

In this episode, award-winning Harvard-educated journalist and researcher Jenny Wallace is here to discuss “toxic achievement” and the toxic pressure that makes you feel that no matter what you do or what level of success you achieve, it will never be enough.

You feel toxic pressure at work, and you feel toxic pressure at home. Jenny Wallace, who just completed a major research study with over 6,000 kids and their parents, is here to tell you this unhealthy pressure is trickling down to your kids, who are buckling under the never-ending demands to measure up.

Whether you are sick of spending every weekend racing from one sporting event or club team practice to another, or you are tired of the never-ending video calls that keep you working day and night, one thing is clear: something has to give.

Your worth is not determined by the things you achieve.

Jenny Wallace is here with the research and the findings that say all this pressure is backfiring because all anyone really wants is to feel like they matter.

According to her research, there are seven changes you can make that will boost your kids’ confidence and resilience and get you off this hamster wheel that is leading nowhere.

If you struggle with work-life balance and feel burned out, the research will empower you to:

• Learn the one question to ask your kid that shows you love them.
• Stop working yourself into the ground to prove your worth.
• Why you are your harshest critic and the simple things you need to do to become your biggest fan.
• Snip the tie between achievement and self-worth.
• Unplug yourself from the stress loop of other people and never get rattled again.
• The 3 things you can do to show people you love that they matter to you.
• Stop beating yourself up for not having the perfect home or getting A’s on every test, and prioritize what really matters instead.

I want you to get off the hamster wheel and stop being obsessed with achieving, having, and winning.

You hold the key to helping yourself and others feel like they matter in this world.

It’s time to unlock it.

Xo, Mel

In this episode:

• 1:00: Not gonna lie; I started freaking out big time after this conversation.
• 5:30: What exactly is grind culture?
• 7:40: The opposite of toxic achievement is healthy achievement.
• 8:30: How did we get sucked into this way of thinking?
• 10:00: Harvard survey learned powerful information about parents.
• 14:00: Students who felt this were more likely to be healthy achievers.
• 17:25: What is social proof and why is that such a big deal?
• 18:40: Kids who feel they don’t matter will find ways to prove they do.
• 20:00: Do this when you don’t feel like you matter.
• 23:10: The one question you can ask to let your kids know they matter.
• 25:30: 80% of workers have not heard this from their bosses last year.
• 27:10: Many people don’t express their gratitude for others because of this.
• 28:00: Here is what to say to your kid when they get a bad grade.
• 28:30: A mantra to play on repeat with your family.
• 30:30: Why good enough is perfect.
• 32:00: The #1 intervention for any kid, and adult, in distress.
• 33:30: An incredible study of mothers who met to share their struggles.
• 37:30: How do we parents erode our kids’ self-confidence?
• 39:00: Keep this phrase in your head to let your kids know they matter.
• 40:40: How are household chores helpful for kids?
• 42:00: Say this to your kids to get them to do their chores.
• 46:00: Jennifer stopped doing this with her kids after reading the research.
• 48:20: Focus on these values at home instead.
• 49:05: Forget the grades and focus on what teachers say about your kids.
• 50:00: The one question to ask teachers at your next conference.
• 51:00: We all have a responsibility to do this and it will come back to us.

Want more resources? Go to my podcast page at https://melrobbins.com/podcast.

Disclaimer

In today’s episode, I’m sharing the “6 magic words” that I say to myself on repeat whenever I start to spiral.

I call them “magic” because they seem to have an almost spell-like effect on me when I say them out loud.

I’ve shared these 6 magic words with millions of people online, and today you’re going to learn what they are and how to use them to your advantage.

If you're a worrier, an overthinker, or struggle with anxiety, you’ll love these 6 words.

You can use them like a tool to stop yourself from worrying, obsessing, catastrophizing, and creating problems in your mind that don’t exist in the present moment.

These 6 words are rooted in behavioral science, psychology, stoicism, and even Buddhism. In fact, I’m going to share a fantastic metaphor to make this even more visual and easy to understand and apply in your life.

You will also learn:

• How to use my 6-word phrase to interrupt your worries and self-doubt.
• The question you can ask yourself to beat fear with logic.
• A beautiful Buddhist teaching that will empower you to stop torturing yourself mentally.
• A shocking study about how stressful thoughts cause you real pain.
• What “positive ideation” is and why you need to use it the next time you start to spiral.
• What the data says about your worries (my jaw was on the floor).
• Exactly how to train your brain to be more optimistic.

Bottom line: You have the power to quiet anxious thoughts and to stop the endless loop of worries that run through your head.

You just need the 6 magic words I’m about to teach you right now.

Xo, Mel

In this episode:

0:44: I’ve got something I want to confess to you.

4:46: What is the ONE thing we all do?

5:13: You are creating worry and stress in your life. This is exactly how to stop.

6:49: How to use my 6-word phrase to interrupt your worries and self-doubt.

9:18: The question you can ask yourself to beat fear with logic.

12:10: A beautiful Buddhist teaching that will empower you to stop torturing yourself.

13:46: Pain is inevitable; suffering is optional. Listen to this.

16:16: Assuming the worst is doing this to your nervous system.

18:39: What would your life be like if you didn’t worry about…anything?

21:38: This is exactly how to break the habit of chronic worry.

24:55: The shocking connection between catastrophizing and your ability to focus.

31:06: Wait until you hear how stressful thoughts cause you real pain.

34:06: How do you start living to your fullest potential once and for all?

Want more resources? Go to my podcast page at https://melrobbins.com/podcast.

Disclaimer

Are you getting the sleep you need? Do you wish you could improve your sleep, but you’re not sure how?

Dr. Gina Poe is an accomplished researcher and trained neuroscientist with a PhD in basic sleep. Currently a professor at UCLA, Dr. Poe has been researching the functions of sleep for over 30 years and has authored nearly 200 publications on the topic.

Today, Dr. Poe is here to answer your questions like, Why do you sleep? What is your brain doing as you sleep? What is REM sleep? What are sleep cycles? What are circadian rhythms?

And perhaps most importantly, you’ll get 5 research-backed recommendations from Dr. Poe on how anyone, including you, can not only improve their sleep but also get a “perfect” night’s sleep, as defined by a neuroscientist.

In this conversation, Dr. Poe discusses topics such as:

What is the “perfect night's sleep”?

How long are you supposed to sleep every night?

What is a sleep cycle, and why should you care?

What is N1 sleep?

What is N2 sleep?

What is N3 sleep?

What is paradoxical sleep and how can you tell someone’s in that state?

What REM sleep really is and how often we must be in it.

The physiological and neurological difference between being awake and asleep.

What a neurotransmitter is and how it changes composition when asleep.

What the functions of our brain’s two hemispheres are.

How sleep cleans the brain.

The connection between sleep and neuroplasticity.

The link between sleep and brain health.

The scientific reason why they call it “falling” asleep.

How sleep directly affects longevity and vitality.

Why you don’t remember your dreams.

How sleep impacts how we learn during the day.

What happens to your body and brain when you close your eyes at night.

The one phase of sleep you cannot miss.

A neuroscientist's top 5 recommendations for better sleep.

What the purpose of vasodilation is.

Which hours of sleep are absolutely critical for memory processing.

How many hours of sleep you really need for optimal functioning.

Why a consistent bedtime is the start of the best sleep of your life.

Follow Dr. Poe:
 

Instagram: instagram.com/poe.gina 

Webpage: bri.ucla.edu/people/gina-poe-ph-d/

Watch the episodes on YouTube: https://bit.ly/45OWCNr

My book! ‘High 5 Habit’, here: https://a.co/d/g1DQ8Pt

Follow me:
 

Instagram: https://bit.ly/3QfG8bb

The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP

Linkedin: https://bit.ly/46Mh0QB

TikTok:  https://bit.ly/46Kpw2v

Sign up for my newsletter:  https://bit.ly/46PVnPs 
 

Want more resources? Go to my podcast page at melrobbins.com/podcast.

Disclaimer

After today, you will never think about stress the same way again.

You’ll learn exactly what to do to take control of your stress, stay calm under pressure, and find instant relief.

Harvard’s Dr. Aditi Nerurkar is here today to explain stress and how it relates to your body and brain. 

Dr. Aditi is a medical doctor, researcher, and world-renowned expert in stress and public health. 

She's a lecturer at Harvard Medical School and was the medical director of Harvard's Beth Israel Deaconess Hospital's integrative medicine program, where she developed an enormous clinical practice in stress management using evidence-based integrative approaches to help her patients feel better.

Today, she is going to give you a reimagined approach to overcoming your stress and burnout using five small but mighty mindset shifts.

These mindset shifts are free, backed by science, and can be applied to your life starting today.

By the time you finish listening, you will feel uplifted, empowered, and inspired to rest your stress, rewire your brain, move out of survival mode, and start thriving again.

For more resources, including links to Dr. Aditi Nerurkar’s research, website, and social media, click here for the podcast episode page. 

If you liked this research-packed episode, your next listen should be Mel’s conversation with Dr. Tara Swart, MD, PhD: The #1 Neuroscientist: After Listening to This, Your Brain Will Not Be the Same.

Connect with Mel:

• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s newsletter
• Disclaimer

Do you want to know how to get motivated even when you don’t feel like it? 

Today’s episode is one of the best talks ever on how to improve self-motivation and overcome your excuses. 

So before you waste any more time, listen to this. 

After today, you will know how to navigate your life with more power and purpose than you ever thought possible. 

Psychiatrist Dr. Alok Kanojia, MD, also widely known as Dr. K, is a Harvard-trained psychiatrist specializing in modern mental health and the brain. He is beloved by the millions of fans of his YouTube channel Healthy Gamer for his clear, no-nonsense advice about motivation, technology, and making the most of your life.

This is one of those episodes that will forever change the way you think.

For more resources, including links to Dr. Alok Kanojia’s research, website, book, and social media, click here for the podcast episode page. 

If you liked this research-packed episode, you’ll love Dr. K’s first appearance on The Mel Robbins Podcast, which focuses on technology’s impact on the brain and body: Before You Waste Time, Listen to This

 Connect with Mel:

• Get Mel’s new free 26-page workbook, What Do You Really Want, to finally answer that question and redefine your future. 
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

In this episode, you and I are talking about how to protect your peace.

You already spend a lot of time trying to be positive - so today I want to remind you that it is just as important to protect your energy  from people and situations who suck it dry. 

You know the ones. 

The friend who is so n-e-g-a-t-i-v-e, about everything! 

The rude person at the coffee shop. 

The colleague who’s always stirring the pot.

The toxic dynamic with certain family members.

Negative people are like dogs who have just jumped into a muddy pond. They come running up to you smelling all nasty and as soon as they get next to you - boom - they shake all that crap all over you. 

It’s time to protect yourself.

Today’s podcast episode will teach you six super easy science-backed strategies to help you create an impenetrable force field against bad energy (and muddy dogs).

You can’t allow that crap to get on you - because your positive life force deserves your protection!

And today I’m teaching you how.  Force fields up! Positive energy out!

Because that, my friend, is something to feel great about!

Xo Mel 

In this episode, you’ll learn:

 

• 2:00: Jumping right in with Veronica’s question about emails that ruin her day.
• 3:50: You probably have your own stories of entitlement like this one.
• 7:30: This technique I use when somebody’s mood is getting all over me.
• 9:15: The “snow globe” works best when you’re getting attitude.
• 12:30: I know this about people when they explode into a tantrum.
• 14:30: Science explains why our bodies stress when we’re around bad moods.
• 17:20: Work in a toxic environment? You have these two choices.
• 22:40: Dealing with a curmudgeon? I got you. Use the law of reciprocity.
• 26:00: Here’s how I melted the ice when I became a legal analyst with CNN.
• 29:30: Gossip is bad for your brain and body. Here’s why.
• 31:30: Here’s the #1 strategy to stop your gossip today.
• 33:30: Once you see triangulation, you’ll look at your relationships differently.
• 36:00: This one simple strategy can brighten someone’s day right now.

Have you been betrayed? Listen to “What to do when you’ve been cheated on.”

Need a confidence boost? Here’s your “Confidence Toolkit.”

Disclaimer

If you’ve ever dreamt of doing something big, today's episode will get your head spinning, open your heart, and inspire you to take the leap.

It doesn’t matter how young or how old you are.

You are meant to go big, to swing for the fence, and to do something no one has ever done before. 

No more small plans. You have something big to do.

And there’s no better person to inspire you to make big plans than my friend and IT Cosmetics Founder, Jamie Kern Lima. 

Jamie went from serving up stacks of pancakes at Denny’s to creating a product that would help millions of women around the world feel confident in their own skin. 

Today you’ll hear the story of how she transformed the beauty industry, created the most successful product launch in QVC history, and ultimately sold IT Cosmetics to L’Oreal for 1.2 billion dollars (becoming the first female CEO at L’Oreal in their history). 

If you think Jamie had it easy on the way there, you’d be wrong. And you won’t have an easy time either, but so what?

Her story is a rollercoaster of rejection and disappointment, fear, self-doubt, and near bankruptcy.

But when you’ve got big plans, you just keep going. Jamie never lost faith, and today she is teaching you how to never give up on your big plans either.

In today’s episode, you will learn 

• What to do when you have no idea what you’re doing.
• Why it’s okay to do something that’s been done plenty of times.
• What it’s like to pitch live on QVC.
• How to handle someone saying “Women won’t buy from someone who looks like you.”
• How to believe in yourself when nobody else does.
• A truth about success we rarely ever hear about.
• What to do when QVC says “NO you can’t sell that way.”
• How to react when some idiot tells you they won’t invest in you.
• How to break into an industry event and pitch your idea.
• How to harness belief in yourself when you want to give up.

Wow. Just wow.

If you don’t know what to get the graduates in your life, send this episode because it’s a real gift. 

Xo Mel

In this episode, you’ll learn:

• 4:50: Introducing today’s guest- my good friend, Jamie Kern Lima.
• 7:30: Jamie learned this important skill while working as a server at Denny’s.
• 9:00: Never disregard the seasons of your life that feel setbacks.
• 10:00: What the hell does it mean that our lives are happening “for” us?
• 10:45: Here’s how Jamie defines life’s purpose. 
• 13:15: If you hate your job, listen to this.
• 16:50: The moment where Jamie knew she was meant to do something meaningful.
• 20:15: Not sure what your purpose is? Think about what you struggle with.
• 24:00: This is the biggest reason we talk ourselves out of following our dreams.
• 27:30: But how do you get started when you don’t even know what to do?
• 32:00: Ever had a gut feeling? Hear Jamie define intuition and how to tune in.
• 35:30: Try going through your day this way and build your intuition muscle.
• 37:20: Two reasons why we go through horrible, unspeakable times.
• 38:30: This was the biggest rejection moment that inspired Jamie to keep going.
• 41:15: Listen to the “no” or listen to the “knowing.” You get to choose.
• 44:30: How do you determine the NEXT right step?
• 46:45: Jamie lands a ten-minute do-or-die spot on QVC after multiple rejections.
• 57:00: Here’s how all that rejection became Jamie’s strength.
• 1:02:00: Does your purpose have to be part of your job?

Disclaimer

In today’s episode, Mel shares the one question that will determine your next six months (and reveal who you really are). Then, you’ll learn how to go from thinking about what you want to taking action and making it happen.

The free companion workbook to this episode can be found at melrobbins.com/makeithappen.

Along with your workbook, Mel has created 2 video trainings to help you feel inspired, energized, and in control again.

Mel created this free program, Make It Happen, as a way to thank YOU for your support of this podcast and for making it one of the most popular podcasts in the world. 

The next 6 months of your life could be extraordinary, but it's not going to happen by accident. 

It will happen because you CHOOSE to make it happen. 

Do not let any more time go by wishing things were different. This is your opportunity to make it happen. Why wouldn’t you take it?

And the cool part? It takes less than a minute for you to get started. Just sign up at melrobbins.com/makeithappen

Connect with Mel:

• For more resources, click here for the podcast episode page.
• Liked this episode and want to know what to listen to next? Check out “This One Study Will Change How You Think About Your Entire Life”
• Get Mel’s brand new free course Make It Happen (which comes with a 29 page workbook and 2 exclusive video trainings)
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Disclaimer

Today, you are getting the best dating advice out there for both you and your loved ones.

Mel sits down with Logan Ury – a behavior scientist, dating expert, host of Netflix’s new dating series “The Later Daters,” and Director of Relationship Science at Hinge – to get her science-backed insights on finding success in dating.

If dating apps make you feel hopeless, if you feel like dating is broken, or can’t seem to find “the one,” Logan’s insights will change your approach to finding love forever.

Whether you're single, in a relationship, or supporting a loved one navigating the dating scene, this episode is packed with science-backed insights and actionable tools to help anyone find the love they deserve.

For more resources, including links to the studies mentioned in the episode, click here for the podcast episode page.

If you’re in your relationship and want tools and tips on how to make it better, listen to this episode next: 5 Signs of an Incompatible Relationship & 3 Signs You’ve Found “The One”

Connect with Mel:

• Watch the episodes on YouTube
• Get Mel’s new book, The Let Them Theory
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes 
• Disclaimer

Today we are digging into the research on gratitude. Gratitude is a critical life skill, yet most of us are practicing it wrong.

That’s right.

According to the research, there are 4 essential elements of genuine gratitude. Without all 4, you can’t unlock the powerful physiological, neurological, and psychological benefits of genuine gratitude.

For example, if you’re just thinking about what you’re grateful for or writing a list before you go to bed, you’re probably not getting the full impact of its power.

Once you know the 4 steps, you can use genuine gratitude to actively rewire your brain!

Next, we’ll discuss the “Toxic Gratitude Theory” and the 6 ways you probably use gratitude in a backhanded or manipulative way – and don’t even know it!

I’m guilty of all 6 types of toxic gratitude (ouch) and now that I see it, I can stop doing it.

So today, let’s learn how to unlock gratitude and all its profound power. You’ll also learn…

• The 4 neurotransmitters involved in a science-backed gratitude practice
• The important difference between being just “thankful” versus genuinely “grateful” and why it matters
• How using one specific word is critical to building up your resilience
• What to say to someone who’s going through a really tough time

And because I’m so genuinely grateful for you, I have started rolling out a fun bonus with each episode, Mel Robbins Podcast Bloopers, so listen all the way through for a good laugh!

Xo Mel

In this episode, you’ll learn:

• 6:00: Ever met someone who just makes you feel so loved and grounded?
• 12:20: What happens in your body when you feel more gratitude?
• 16:00: What’s the difference between being thankful vs. gratitude?
• 21:40: Here are the four important elements of genuine gratitude.
• 25:00: Are you using gratitude in a toxic way? Hear these six types of toxic gratitude.
• 26:00: Let’s unpack the #1 way we engage in toxic gratitude.
• 28:10: The #2 type of toxic gratitude is actually resentment in disguise.
• 29:45: This #3 type will keep you stuck in what’s not working for you.
• 33:00: We use the 4th type of toxic gratitude to escape uncomfortable emotions.
• 36:00: Being mentally well means giving yourself the space to feel all emotions.
• 37:30: Let’s unpack how you use the 5th type when you don’t know what to say.
• 39:00: And please don’t use this type to downplay your accomplishments.
• 41:00: This is one of my favorite acceptance speeches ever.
• 43:00: I looked up the meaning of Judah’s name and couldn’t believe what I found.
• 46:00: So how do you stay grounded in a chaotic environment? Listen to these tips.

Disclaimer

If you’ve ever failed, made a major mistake, or wish you could take something back, this episode will teach you how to let go of regret and move forward.

Today, Mel is sharing her breast implant story and how everything went horribly wrong. Even though she can now laugh at some of the things that happened, she also faces the truth: how this one decision left her with regret and shame for years. 

This episode is a masterclass in turning your pain and past failures into straight-up rocket fuel. 

Mel gives life-changing insights that will turn your regret into wisdom that will help you get out of any situation where you feel stuck. 

It’s time to reclaim who you are meant to be and take back control of your life.

If you liked this personal yet informative episode, check this one out next: I’ve Never Told This Story: Leaky Bladder, Pelvic Floor, UTIs, & Constipation (#1 Urologist Gives Solutions).

For more resources, click here for the podcast episode page. 

Connect with Mel:

• Get Mel’s new free 26-page workbook, What Do You Really Want, to finally answer that question and redefine your future.
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

In today’s episode, you are getting the ultimate advice for navigating any major life change. 

Mel is now an empty nester and is giving her best wisdom about how to step into a new chapter. She is sharing deeply personal advice about her experience with this transition.

Whether you’re also figuring out your next steps after the kids have left home, or are navigating a move, relationship change, or new job, this advice is exactly what you need to hear.

This episode will be your guide for how to take on the unknown with ease and comfort. It’s exactly what you need to find peace and live a more fulfilled life. 

The truth is, things don’t change with time. It’s what you do with that time that matters. And you’re getting the playbook you need today.

For more resources, click here for the podcast episode page. 

Connect with Mel:

• Get Mel’s new free 26-page workbook, What Do You Really Want, to finally answer that question and redefine your future. 
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

This is expert relationship advice everyone needs to hear.

Whether you are single, dating, in a relationship, or married, you will learn the relationship secrets you never knew you were missing.

This is not the same stale relationship advice you’ve heard over and over again. The fresh advice you hear in this episode will jumpstart your relationship or help you find real and lasting love. 

Learn the simple habits of all happy relationships, how to find a great partner without a dating app, and get the quick advice you need to hear to improve your love life instantly.

Matthew Hussey is here to help Mel give relationship advice that will make your love life come alive, no matter what state it’s in right now. For more than 17 years, Matthew has been helping people feel more confident and in control of their relationships. His YouTube channel is number one in the world for love-life advice, with over half a billion views, and he is a New York Times bestselling author. Today, he is helping you.

Listen for the best advice you will hear for finding love, falling in love, and keeping in love.

For more resources, including links to Matthew’s book, website, and social media, click here for the podcast episode page. 

If you liked this episode, you’ll love listening to Matthew’s first episode next: The Best Relationship Advice No One Ever Told You, and for more great relationship advice, 3 Requirements of a Good Relationship

Connect with Mel:

• Watch the episodes on YouTube
• Go deeper with Mel’s free video course, Make It Happen
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

Today’s episode is a dare: a dare to get back up and believe in yourself. 

This is one of the most emotional and inspiring episodes that have ever been on The Mel Robbins Podcast. 

If you’ve ever failed or felt like you’re not being the version of yourself you know you’re meant to be, this is the episode for you. 

Today, world-renowned speaker, pastor, and New York Times best-selling author Sarah Jakes Roberts joins Mel to share her incredible story and powerful wisdom with you.

Pregnant at 13, married by 19, divorced by 22, and all while under the intense scrutiny as the daughter of a famous mega-church pastor, Sarah knows what it’s like to be knocked down. But more importantly, she shares what it takes to get back up. 

In this episode, you’ll learn how to accept yourself for where you’re at while still pushing yourself to become who you want to be. 

Sarah teaches you what it truly means to be powerful, how to reclaim your confidence, and how to create a new version of yourself. 

This is a masterclass in turning your pain and past failures into straight-up rocket fuel. Stop discounting yourself and the impact you have in this world.

It’s time to reclaim who you are meant to be and take back control of your life.

For more resources, including links to connect with Sarah Jakes Roberts, click here for the podcast episode page. 

If you liked this episode, you’ll love listening to this episode next: Do This To Become More Confident: 5 Truths You Need To Hear

Connect with Mel:

• Watch the episodes on YouTube
• Go deeper with Mel’s free video course, Make It Happen
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

In this episode, Mel is giving you the step-by-step roadmap of how to reinvent your life.

Whether you’ve just graduated, you’re an empty nester, or you’re somewhere in between, this episode will provide you with the steps to make a pivot.

You’ll learn why reinvention is not about fixing what’s broken, but about tapping into your desires, following your curiosity, and taking bold action. 

By the end of this episode, you’ll be fired up and ready to take control of your future. This is an encore episode with new and exciting insights from Mel at the top of the episode where you’re getting Mel’s simple guide for stepping into your next chapter.

For more resources, including links to the studies mentioned in the episode, click here for the podcast episode page. 

If you liked this episode, you’ll love listening to this one next: 9 Small Things That Will Make a Surprisingly Big Difference

Connect with Mel:

• Watch the episodes on YouTube
• Go deeper with Mel’s free video course, Make It Happen
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

In this episode, you will learn why 80% of autoimmune diseases happen to women and the solutions to take back control of your health. 

Today, Dr. Sara Szal, a Harvard- and MIT-trained MD with over 25 years of clinical experience will share what is happening in your body when struggling with an autoimmune disease. 

These are the medical facts, signs, and causes you need to know from a renowned MD. This is science you’ve never heard and solutions you’ve never considered. 

After today you will know: 

What exactly is an autoimmune disease, and what causes it? 

Why do women have more autoimmune issues than men? 

What symptoms might you be experiencing right now that could signal an undiagnosed autoimmune disease? 

What are the top 3 things you can do to heal yourself? 

What role does trauma play in autoimmune disease? 

If you already know you have an autoimmune disease—or you’ve been struggling with symptoms like persistent fatigue, brain fog, muscle pain, unexplained weight gain, or swelling—this episode could be life-changing.

For more resources, click here for the podcast episode page. 

If you liked this episode, your next listen should be this one: Dr. Gabor Maté: The Shocking Link Between ADHD, Addiction, Autoimmune Diseases, & Trauma

Get a copy of Mel’s new book, The Let Them Theory here. 

Connect with Mel: 

• Get Mel’s new book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes 
• Disclaimer

How do I know if I’m in a relationship with a narcissist?

Are certain personalities more drawn to narcissists?

Can I heal if I was raised by a narcissist?

How do I handle narcissists at work?

Why do I keep attracting narcissists into my life?

How can I keep a narcissist in my life… and not go crazy?

And, most of all:

What EXACTLY do I do to cope with narcissists?

You have been flooding my inbox with questions since Dr. Ramani Durvasula, the world’s leading expert on narcissism, spoke about it on the podcast.

You asked to bring her back and I’m listening: Dr. Ramani is here with answers to all of your questions.

This episode is for you if you…

• Have no idea what narcissism is
• Were raised by a narcissist
• Are married to a narcissist
• Think you might be dating a narcissist
• Work with/for a narcissist 
• Want to know the telltale red flags so you’re better prepared
• Are afraid you’re a narcissist

Today you get:

• Two important tools to help you start your own healing and create boundaries
• Key takeaways to help you move forward
• One solid truth that will ground you in your confidence 

You’ll also learn:

• What you can do today to begin your own healing
• How to stay in a relationship with a narcissist and maintain your sanity
• The signs to watch for to know if you’re with a narcissist
• What gaslighting looks like in real life
• The situations that make you more susceptible
• How to coach your friend who’s dating a narcissist
• If you’re more prone to attracting narcissists
• Why you ditch the “good ones” for the “bad ones”
• About “trauma bonds” 
• The signs of “love bombing”
• About the “Golden Goose” phenomenon in the workplace
• What yellow rocking and gray rocking are

Listen in on today’s conversation. You will not only be glad you did – you’ll also leave armed with the knowledge, tools, and resources you need to diffuse the impact of a narcissist, get your power back, and know that whatever it is that this person says or does – it’s not your fault.

Xo, Mel 

PS: Once you’re done with this one, if you haven’t had a chance to listen to Dr. Ramani’s first appearance on The Mel Robbins Podcast, absolutely spend some time listening to it:  “5 Signs You’re Dealing With a Narcissist & How To Protect Yourself”

If there’s someone in your life you wish you were closer to, but it sometimes feels like there’s an unspoken tension between you, this episode is for you. 

Today, Mel sits down with her oldest daughter, Sawyer, for a raw and transformative conversation about repairing relationships and closing the invisible distance that so many of us feel with the people we love most.

Together, they share the story of how writing The Let Them Theory healed their relationship and reveal three powerful tools that can help you do the same.

Whether it’s with a sibling, a parent, an adult child, or your partner, this conversation is a gift—one that will help you let go of resentment, show up differently, and create the deeper connection you’ve been longing for. 

Get ready to finally have the relationship you’ve always wanted. 

Get the book: “The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking About”

For more resources, click here for the podcast episode page.

If you liked this personal episode, you’ll love this one, in which Mel and her husband Chris have a very candid conversation about their marriage of 28 years: How To Create Better Relationships: 6 Surprising Lessons From 28 Years Of Marriage

Connect with Mel:

• Get Mel’s new book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes 
• Disclaimer

In today’s episode, the incredible Patrick McKeown, international bestselling author of ten books on breathing and founder and CEO of The Oxygen Advantage, a world-leading breathwork training program, breaks down all things breathing.

This is not a lecture; it is a masterclass. His decades of research will blow you away, so let’s slow down and learn from the best in class.

You need this, and I need this. Why? Because you and I have been breathing all wrong.

Today Patrick is revealing the 5 ways breathing through your mouth hurts your health and leaves you feeling more anxious and stressed.

You and I are getting coached by the world's leading expert on functional breathing for better health, more focus, less pain, better sleep, and, honestly, a better you.

This is information that should be shouted from the rooftops. AND taught to parents, teachers, and health professionals everywhere.

These steps are so simple, and yet they’re incredibly impactful on ALL parts of your life: your work, your ability to play and have fun, and your relationships.

Best of all, this advice is ZERO-cost to you.

You will learn:

• What happens when you breathe through your nose.
• How breathing through your mouth stresses you out.
• How breathing through your nose improves your memory and focus.
• What your breath has to do with back pain.
• How nose-breathing boosts your immune system.
• What sleep apnea in children has to do with special education needs.
• 3 simple yet powerful exercises that will leave you breathing easier.
• Why the hell should you want to tape your mouth shut.
• The study that found shallow breathing can lead to anxiety.
• An exercise that will help you get more oxygen into your lungs.
• Why your exhalation is the most important part of relaxation.
• How breathing the right way can stop snoring.
• Why the way you breathe during the day impacts your sleep at night.

The science proves that the quality of your breath determines the quality of your life.

So let’s dive in.

Xo, Mel

In this episode:

• 3:15: Why do we breathe, anyway? Seriously.
• 4:50: HOW are we supposed to breathe?
• 5:30: Ok, so what are we doing wrong when we breathe?
• 6:45: So what’s so important about breathing in through your nose?
• 7:55: Here’s what happens when your brain doesn’t get enough oxygen.
• 8:30: The antiviral gas only produced when you breathe from your nose.
• 10:00: How mouth breathing increased a child’s need for special education.
• 12:45: This statistic about breathing and anxiety is still blowing my mind.
• 16:00: 3 breathing exercises you’re not going to want to miss!
• 24:00: The incredible results I had after trying these breathing exercises.
• 25:20: Listen to what happens when I tape my mouth shut. 
• 28:00: Breathing out through your mouth tells your brain this.
• 30:00: The study that found your breath is linked to anxiety.
• 31:15: How many times should you breathe in one minute?
• 32:00: Patrick coaches me into a proper BIG breath.
• 39:00: Why your exhalation is most important when it comes to reducing stress.
• 43:00: Why you should keep your mouth closed when you exercise.
• 45:00: What mouth breathing has to do with snoring.
• 51:00: Can better breathing help with sleep apnea?

Disclaimer

In this episode, you’ll learn how to use simple neuroscience to train your mind to start working for you.

The research, tools, and strategies you’ll learn in this episode are from an experience I created and taught to more than 250,000 students called “Mindset Reset.”

The fact is, your mindset is critical to your happiness, success, relationships, and fulfillment.

Listen to today’s episode and you’ll learn how to train your mind using this easy, science-backed method.

By the end of this episode, you’ll know how to use an amazing filter in your brain to reset your mindset.

This episode is also packed with takeaways and insights you can apply to your life and one surprisingly fun “brain game” you can play every day (even with your kids) to actively program a more powerful mindset.

I can’t wait to share this with you and for you to apply it to your life and share it with the people who matter to you most.

Xo Mel

For full show notes, including all research mentioned in the episode, go to melrobbins.com/podcast.

This episode, you’ll learn:

• 4:15: What does “mindset” even mean?
• 9:00: The truth about why mindset matters.
• 10:00: Is this just toxic positivity?
• 16:30: Your brain has a filter. And if you’re not programming it, it’s probably working against you.
• 26:00: How to beat self-doubt.
• 31:00: Why you’re not meeting that special someone.
• 37:00: The fun and simple brain game I play with my daughters.
• 47:45: What to do when your thoughts and mindset spiral into the negative.
• 55:00: I want this for you.

Disclaimer

You need to hear today’s episode.

I have something profound to share with you. It is a deeply personal message, straight from my heart to yours.

This is not a pep talk. It’s not a motivational speech. This is a goddamn wake-up call.

Your life is like a melting ice cube.

Your excuses are endless, but time isn’t.

Stop waiting for the perfect time. 

Stop waiting to feel ready.

While you’ve been full of excuses, waiting for someday to come, time has been passing you by.

So, if you’re sick of standing still or talking yourself out of the changes you want to make and the goals you dream of achieving, this one's for you.

My mission is to make today the someday you’ve been waiting for.

This is the coaching you need.

And you need to hear it right now.

 

Xo, Mel

In this episode:

• 3:30: Can you relate to Cathy’s self-doubt?
• 6:15: If you hear anything today, let it be this.
• 10:55: This is how you actually reach your goals.
• 12:35: Worried about what others will think of you? Listen to this.
• 13:25: Steps 1 and 2 when you have a dream you want to make REAL.
• 15:00: Stop wasting your time and energy on this.
• 18:20: Frozen because you don’t have experience? 
• 23:00: Is your schedule already full? Switch your mindset this way.
• 28:40: I told myself the very same excuses you do!
• 32:30: Filling your time with things that have nothing to do with your goals? 
• 34:00: How do you start focusing on yourself once and for all?

Want more resources? Go to my podcast page at melrobbins.com.

Disclaimer

Today, Mel’s dream guest joins her in the Boston studios: Dr. Gabor Maté, MD.

Dr. Maté is a world-renowned trauma expert, and shares things today unlike he has ever shared before.

This wide-ranging conversation covers ADHD, autoimmune diseases, anxiety, addiction, people pleasing, and trauma. 

Dr. Maté will take you on a deep dive into how your early life experiences can shape the way you feel and function today, both mentally and physically. 

This episode is about unlocking real healing and finding hope. 

Dr. Maté’s compassionate insights will show you how understanding your past can free you to make healthier choices right now.

You’re about to discover powerful, science-backed ways to understand and care for yourself in ways you never have before. 

So, whether you’re on this journey for yourself or to help someone you love, this episode is for you.

For more resources, including links to the studies mentioned in the episode, click here for the podcast episode page.

If you liked this episode and want to reprogram your brain for more happiness and fulfillment, listen to this episode next: #1 Neurosurgeon: How to Manifest Anything You Want & Unlock the Unlimited Power of Your Mind

Connect with Mel:

• Watch the episodes on YouTube
• Get Mel’s new book, The Let Them Theory
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter
• Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes.
• Disclaimer

Today, you are getting a step-by-step guide on how to change your brain so that it helps you get what you want. 

Joining Mel today is Dr. Tara Swart Bieber, MD, PhD. She has a medical degree from Oxford and a PhD from King's College London, and is a senior lecturer at MIT. 

This #1 neuroscientist will teach you how you can trick your brain into manifesting your goals and desires and use manifesting as a tool for success, happiness, and better health in 4 simple steps. 

She will also share the shocking link between stress and your brain and body. She reveals how stress leaks through the skin, is contagious, and gives you belly fat. 

You’ll also learn the 2 easy ways to reset your nervous system instantly, the 4 foods to eat for better brain health, the science of intuition, and how to use a vision board to achieve your most ambitious goals. 

Class is in session, because after you listen to this, your brain will not be the same.

For more resources, including the link to Dr. Tara’s book, The Source, click here for the podcast episode page. 

If you are looking for more world-class free resources and support, sign up for Mel’s brand new free training, Make It Happen. 

This training is designed to help you make your next 6 months extraordinary. It includes a 29-page workbook and 2 video trainings that use the latest research to help you get clear about what you want and create a plan to make it happen.

And the cool part? It takes less than a minute for you to get started. Just sign up at melrobbins.com/makeithappen

If you liked this research-packed episode, here’s one you should listen to next: What Makes a Good Life? Lessons From the Longest Study on Happiness.

Connect with Mel:

• Get Mel’s brand new free course Make It Happen (which comes with a 29 page workbook and 2 exclusive video trainings)
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s newsletter 
• Disclaimer

In this episode, you’ll learn how to let go of regret, overcome regret, let go of past mistakes, and step into a powerful new chapter. 

Today, Mel is joined by one of the most powerful and honest voices of our time: Charlamagne Tha God. He’s a Radio Hall of Famer, a three-time New York Times bestselling author, an Emmy-winning producer, and co-host of The Breakfast Club, one of the biggest radio shows in the world, among many accolades. 

But none of that is why this episode matters. 

This is a raw, inspiring, and deeply personal conversation about redemption, reinvention, letting go of mistakes, and becoming a better version of yourself.  

Charlamagne opens up about childhood trauma, addiction and the moment he finally chose to change his life. He shares how he became a better father, how he broke toxic cycles, and why grace is the key to growth.  

You’ll learn: 

– How one simple decision can set you free 

– How to stop punishing yourself for who you used to be 

– A simple practice to help you find peace, even when life feels heavy 

By the end of this episode, you’ll know that no matter where you come from or what you’ve done, you can reinvent yourself. You can change yourself. Starting today.  

For more resources, click here for the podcast episode. 

Note: this episode includes open conversation around mental health, including anxiety, depression, and suicidal thoughts. Please take care while listening.

If you liked this episode, and want to know more about how to become a happier, healthier you, listen to this next: Why You Feel Lost in Life: Dr. Gabor Maté on Trauma & How to Heal

Connect with Mel: 

• Get Mel’s #1 bestselling book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

In today’s episode, you’re getting the blueprint for developing your communication skills. What you learn will boost your influence and make you more confident. 

You and Mel are both learning from trial lawyer Jefferson Fisher, who is known for his straightforward advice, tips, and tricks on how to communicate better.

Jefferson is teaching you proven techniques to express yourself clearly, handle disrespect, and know what to say when someone challenges you, even in high-pressure situations. 

He will also teach you:

• Why miscommunication happens. (and how to avoid it)
• How you can use strategic communication to get what you want. (without manipulation)
• And the 3 ways to express your thoughts so that everyone will understand you.

If you’ve ever felt unsure of how to get your point across or wished you could be more confident when speaking, this episode is packed with tools you can use immediately to transform how you engage with others.

If you liked this tactical episode, listen to this episode next and learn how to use body language to boost your influence: How to Read Body Language to Get What You Want: 6 Simple Psychological Tricks to Be More Confident

For more resources, click here for the podcast episode page. 

Connect with Mel:

• Get Mel’s new free 26-page workbook, What Do You Really Want, to finally answer that question and redefine your future.
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

In today’s episode, you’ll learn the evening routine that has changed Mel’s life. 

Right now, you most likely stay up too late, scrolling on your phone, flipping through channels, or doing absolutely nothing – and end up going to bed later than you want to. 

You wake up tired, feeling like you’re behind the ball on the day, and start the day stressed. 

That changes now. 

In this episode, Mel breaks down exactly why you’re staying up too late, even though you know better. It’s not your fault. There’s real science behind it, and once you understand what’s happening, you can take back control. 

You’ll also learn the 5 easy steps you can take right after you finish listening that will help you close out each day, sleep better, and set you up to feel better tomorrow. 

This episode is packed with tactical advice and the 5 science-backed components of the best nighttime routine.

If you’ve ever said, “I need to stop staying up so late,” but keep falling into the same trap, this episode is a must-listen. Hit play now, embrace your new evening routine, and wake up feeling like you again. 

For more resources, click here for the podcast episode page. 

If you enjoyed this episode, your next listen should be: How to Find Your Purpose & Design the Life You Want

Connect with Mel: 

• Get Mel’s #1 bestselling book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

Are you missing the one thing that would make all the difference in your effort to be healthier? I was. And the thing I was missing was weight training.

In this episode, you will learn from Dr. Gabrielle Lyon, a medical doctor who is fellowship-trained in nutritional sciences and geriatrics. 

Dr. Lyon is a renowned researcher, pioneer, and founder of the Institute for Muscle Centric Medicine. She is the New York Times best-selling author of Forever Strong: A New, Science-Based Strategy for Aging Well and has decades of experience to share with you.

In this conversation, Dr. Lyon discusses topics like:

• What the heck muscle-centric medicine is.
• How your muscles are the largest organ in your body and why that matters.
• The way muscles improve your brain and body health.
• The connection between your waistline measurement and brain output.
• The power of protein and what it does for your muscles.
• What type of protein counts and what doesn’t.
• How to get the right amount of protein if you are vegan or vegetarian.
• The amount of protein you need for better hormone balance.
• Dr. Lyon’s protein recommendations for every meal.
• The surprising cause of disease and obesity, according to research.
• How disease may begin in the skeletal muscle.
• Why building muscle helps you sleep better.
• The minimum amount of weight resistance that will still give you results.
• How to begin strength training if the gym intimidates you.
• Why yoga might not be making your muscles stronger.
• What leucine is and why you need it to build muscle.
• Why myokines are so important for muscles, energy, and immune function.

You can purchase Dr. Lyon’s book, ‘Forever Strong: A New, Science-Based Strategy for Aging Well’, here: https://a.co/d/3zgEDLB

Follow Dr. Lyon:

Instagram: instagram.com/drgabriellelyon

Webpage: drgabriellelyon.com

Watch the episodes on YouTube: https://bit.ly/45OWCNr

Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt

Follow me:

Instagram: https://bit.ly/3QfG8bb

The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP

LinkedIn: https://bit.ly/46Mh0QB

TikTok: https://bit.ly/46Kpw2v

Sign up for my newsletter: https://bit.ly/46PVnPs 

Want more resources? Go to my podcast page at melrobbins.com/podcast.

Disclaimer

This episode is a must-listen if you or someone you love has ever struggled with weight. 

Today, Mel sits down with world-renowned, triple board certified endocrinologist and obesity specialist, Dr. Rocio Salas-Whalen, to explain the medical truth behind your metabolism, weight loss, and the most talked-about medications on the planet: GLP-1s like Ozempic and Wegovy. Today, she’s breaking down exactly how these medications work, who they’re for, and the critical mistakes people are making when using them without medical supervision. 

If you're confused about these drugs, worried about the side effects, or curious if they could help you or someone you love—this episode will answer every question you've been too afraid to ask. 

In this episode, you’ll learn: 

-The 5 real causes of weight gain—and why only one is in your control 

-Why obesity is not your fault (and how blaming yourself is holding you back) 

-What GLP-1 medications like Ozempic actually do in your body 

-The #1 risk no one is talking about when taking these drugs 

-Why these medications can change your brain, your cravings, and your relationship with food 

-How to avoid “Ozempic face,” hair loss, and muscle loss while on these drugs 

-How to know if you’re a good candidate—and the red flags to watch out for 

You’ll also hear Dr. Salas-Whalen’s personal story of using the medication herself after hitting perimenopause—and what she wants every woman to know about managing weight in midlife.  

This episode is your science-backed, shame-free guide to understanding GLP-1s, your metabolism, and what real help looks like. 

If you or someone you love is struggling with weight, send them this episode. It could change their life. 

For more resources, click here for the podcast episode page. 

If you liked this episode, and want more evidence-based tools for a healthier life, listen to this next: The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy

Connect with Mel: 

• Get Mel’s #1 bestselling book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

Do you want to make 2025 your best year yet?

There are 7 questions to ask yourself that will help you:

• Step into 2025 with clarity about what you want & with a plan to make it happen
• Become inspired, energized, and in control again
• Learn & apply Mel's powerful, life-changing, science-backed, year-end ritual that she has done for over 20 years

In this episode, Mel will walk you through the 7 powerful questions, reveal her own answers, and guide you through how to answer them.

Your answers will show you what the very next steps are in your life, and help you confidently map out what you should focus on in the next 12 months.

This is the method Mel uses to set and achieve goals, and today, you’re getting the roadmap to the success, fulfillment, and happiness that you desire.

And if you’ve been a long-term listener of Mel and the podcast, you’ll recognize and love this method, as Mel invites you to reflect on and revisit how the past year went.

Fun, engaging, and deeply impactful, this episode will help you step into 2025 with purpose and momentum.

For more resources, click here for the podcast episode page.

If you liked this episode, your next listen should be this one: The Top Expert Advice of the Year: The Best of the Mel Robbins Podcast

Connect with Mel:

• Get Mel’s new book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
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• Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes 
• Disclaimer

This episode is your playbook for a happier, more fulfilling, and more meaningful life. 

Today, renowned researcher Dr. Judith Joseph, MD is here to share the simple, science-backed habits that will truly make your life better. 

She is here to share her groundbreaking research on this important subject and exactly what to do to feel more energized, excited, joyful, and present in your life again. 

Dr. Joseph is a double-board-certified psychiatrist who trained at and is affiliated with Columbia University and New York University. She is also a pioneering researcher and the founder and principal investigator of her research institute, Manhattan Behavioral Medicine.

In this episode, she’s revealing—for the first time ever—her 5 V’s Framework, a groundbreaking research-backed approach from her Happiness Lab.

If you’re ready to take control of your life, achieve your biggest goals, and create lasting happiness, this episode is for you. 

For more resources, click here for the podcast episode page. 

If you liked this episode, your next listen should be this one: What Makes a Good Life? Lessons From the Longest Study on Happiness

Get a copy of Mel’s new book, The Let Them Theory here. 

Connect with Mel: 

• Get Mel’s new book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes 
• Disclaimer

I want you to get serious about inserting fun back into the holidays this year.

It might seem odd to have an entire conversation about fun. But here’s why we have to: most of us aren’t having any.

In fact, it’s gotten so bad that researchers have a term for it: “a fun drought.” You’re not alone – 97% of people want to have more fun.

And wouldn’t it be fabulous if you had an absolute blast with your family this holiday season?

It is possible. And you’re just the person to make it happen.

On the topic of family, I find it interesting that most of the advice out there is focused on toxic family dynamics and boundaries. If your family is that toxic, the only thing you need to do is make other plans. You’re not required to spend time with them.

But… if you are planning to spend time with family during the holidays, make this the year you bring the fun.

Fun breaks up old dynamics, fun draws people out of their shells, and fun gives you something to talk about other than the weather and how the school year is going.

And laughter is not only great medicine, but it also makes you happier and strengthens your relationships with those you’re having fun with!

Today you and I are getting serious about fun.

In this episode, you’re going to learn the 3 things that get in the way of you having fun – the biggest one being that you don’t plan for it.

So, we are going to discuss how to plan for and have more fun, and I’ll give you all kinds of ideas to consider.

This is the perfect episode to listen to with your family if you’re traveling. It’s appropriate for all ages.

So shake off the dread and pull out the party hats. I’m on a mission to inspire you to have more fun.

Xo Mel

For complete show notes, go to melrobbins.com

Today's episode is a MUST listen. 

You will learn the surprising science of women’s exercise and nutrition, the mistakes you’re making, and the simple changes that lead to better health and longevity. 

For way too long, fitness and nutrition have been based on research done almost exclusively on men, and the women who have been following those strategies are left wondering why the fitness and nutrition guidelines don’t work for their bodies. 

That changes today. In this firecracker of an episode, Mel sits down with Dr. Stacy Sims, a world-renowned exercise physiologist and nutrition scientist, to break down exactly how you, as a woman, should be eating, training, and recovering for your hormones, metabolism, and overall health.

Dr. Sims reveals why traditional fitness advice is failing women. 

She talks about how intermittent fasting drains your energy and why your workouts leave you exhausted instead of strong. 

She explains why fasted workouts, calorie restriction, and extreme cardio can actually make it harder to lose weight and what you should be doing instead to build muscle, burn fat, and feel amazing at every stage of life.

Ever wonder why men seem to drop weight faster than you? Or why your workouts feel great one week and awful the next? There’s a reason for that. 

Dr. Sims will tell you, it’s all in your hormones.

Inside this episode, you’ll learn:

-Why women should NEVER train like men (and what to do instead)

-The #1 mistake you’re making in the gym—and how to fix it

-The truth about fasted workouts (spoiler: they might be wrecking your metabolism)

-Why eating too little could be making you gain fat—not lose it

-How to work with your cycle for better energy, results, and recovery

-What every woman needs to know about perimenopause and menopause training

If you’ve ever felt like your diet and workout plan isn’t working, this episode will change the way you approach fitness and nutrition forever.

For more resources, click here for the podcast episode page. 

If you liked this episode, your next listen should be: Look, Feel, & Stay Young Forever: #1 Orthopedic Surgeon’s Proven Protocol

Connect with Mel: 

• Get Mel’s #1 bestselling book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

If you’re feeling like you’re behind in some area of your life, today’s episode is a must-listen. 

Mel is directly addressing one of the most requested topics of all time: when you don’t feel like you’re on the “right timeline” compared to everyone else around you. 

By the time you finish listening, the way you view your entire life will change. 

In this episode, Mel goes decade by decade, and speaks to the pressures that people face in their 20s, 30s, 40s, 50s, 60s, 70s, and even 80s and 90s. 

She will hit, head on, the “invisible checklist” and myths that are making you feel stressed out and behind in life. 

If you’ve ever felt like you should… 

-Have your career figured out by now 

-Have already met the love of your life 

-Have more money in the bank 

-Own a home 

-Find a life partner if you want to have kids 

-Be less stressed and happier 

-Have found purpose and meaning 

-Be ready to retire

-Found your lifelong friends

Today’s episode is for you. 

Mel is going to liberate you from the expectations of society, your family, your friends, and even the ones you’re putting on yourself. She has the facts, the science, the psychology, and thousands of listener comments to back everything up. 

This is an episode you do not want to miss, and that you’ll want to share with everyone you love. 

For more resources, click here for the podcast episode. 

If you liked this episode, the next one you should listen to is: What Makes a Good Life? Lessons From the Longest Study on Happiness

Connect with Mel: 

• Get Mel’s #1 bestselling book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

If you struggle to make new habits stick, you are not the problem.

You've just been missing the right tools and strategies to make real change happen. 

In this episode, you’re going to learn the simple ways to break bad habits and form new ones.

Mel is revealing the 3 biggest mistakes you are likely making when trying to change your behavior and why it’s not about willpower.

She is breaking down the science of habit formation so you can finally understand why your bad habits keep holding you back—and how to flip the script.

This is a comprehensive toolkit that will help you apply the research to your life and take the exact steps you need to make lasting change.

This episode will help you beat your next urge to doom scroll, snack, smoke, or self-sabotage. 

This is the breakthrough you've been waiting for!

If you want more science-backed hacks for more confidence and productivity, listen to this episode next: 4 Habits for Energy, Productivity, & Happiness That Changed My Life (Science-Backed)

For more resources, click here for the podcast episode page. 

Connect with Mel:

• Get Mel’s new free 26-page workbook, What Do You Really Want, to finally answer that question and redefine your future.
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

In today’s episode, I welcome back KC Davis, therapist, and bestselling author.

The episode before this featured her relatable, hilarious, and breakthrough ideas about everything from laundry to loading a dishwasher and giving yourself the freaking break that you deserve.

That episode was so insanely popular, we moved this up in the queue. 

The verdict is in.

You love KC Davis. So today she's answering your deeply personal and surprising questions. 

In just 50 minutes, KC’s genius hacks and smart approach to everyday tasks will not only help you manage your to-do list, but give you back the time to rest without feeling guilty. 

She also reveals the single most helpful item you can bring to someone when they are going through a very difficult time.

You ask the questions and she's giving you the step-by-step plan. She covers so much it’s hard to summarize, but here is my best attempt:

• The shocking truth about “getting everything done”
• Why you need to stop saying you’re fine - you’re BETTER than fine
• How to divide chores at home (yes, there is a right way!)
• Her “Fair Rest” rule for couples
• 7 genius tips to build momentum (stop waiting for motivation)
• The ONE thing to do for a family or friend who is struggling with grief or depression (don’t cook them a meal)
• Her unique take on self-compassion that will leave you in action
• How to maximize your free time so you can finally start that project (you know, that one you keep thinking about) or collapse on the couch and do nothing

Steal her scripts and her hacks. 

You asked for more time with KC Davis, and we delivered. 

Thanks for sharing this with all your friends and family that need it. 

Xo, Mel

In this episode, you’ll learn:

• 2:00: What does the research say about motivation?
• 4:00: Let’s unpack what happens when you have ZERO motivation.
• 8:20: Shame causes paralysis, so cultivate this emotion instead.
• 10:30: Here’s how to look at your home when you have chronic illness.
• 13:20: Let’s role play what to do when you feel overwhelmed.
• 14:50: Here’s what KC wants every parent of an autistic child to hear.
• 19:00: Hate how you look and feel? This best-friend advice is for you.
• 21:00: Can we please take a look at your closet and do this?
• 25:50: Wait, self-esteem is overrated? Here’s what to focus on instead.
• 27:45: Our hustle culture makes us feel guilty about doing this one essential thing.
• 31:15:The one question to ask yourself that will give you the break you deserve.
• 35:00: Feeling guilty about using paper plates? You need to hear this.
• 37:00: Reframing how you divide labor in your home will change everything.
• 44:20: What’s your response when your partner doesn’t meet your expectations?
• 47:15: The greatest gift I ever received during my postpartum depression.
• 48:40: How can you help someone really struggling?

Want more resources? Go to my podcast page at melrobbins.com.

Disclaimer

If you’re anxious, overwhelmed, uncertain, or find yourself wondering “what is wrong with me?” then this episode is for you. 

Today, world-renowned psychiatrist Dr. Tracey Marks, MD is here to deliver the truth about what’s really going on in your brain, body, and most importantly: what you can do about it. 

If you deal with anxiety, ADHD symptoms, trouble focusing, procrastination, stomach problems, skin picking, and always running late… you need to hear today’s episode.  

You are not broken. 

You don’t need fixing. 

You just need the right tools. 

And today, you’re going to get them. 

With over 25 years of clinical experience and more than 2 million followers on YouTube, Dr. Marks is known for making complex mental health topics clear, relatable, and actionable.

In this powerful conversation, she breaks down the surprising science behind anxiety and ADHD and gives you the exact tools she shares with her patients to stop spiraling and start feeling more in control. 

You’ll learn:

- Why you fidget, overthink, or shut down under pressure 
- The hidden links between anxiety, ADHD, stomach issues, skin picking, and always running late 

- The #1 tool to interrupt anxiety in the moment 
- Why labeling yourself “an anxious person” might be making things worse for you or your loved ones 
- Small but powerful habits that rewire your brain for calm, focus, and confidence 
 

This episode is your science-backed, therapist-approved toolkit for mental clarity, emotional balance, and real relief. 

For more resources, click here for the podcast episode. 

If you liked this episode, and want to know more about ADHD and what you can do today to focus and feel better, listen to this episode next: 6 Surprising Signs of Adult ADHD

Connect with Mel: 

• Get Mel’s #1 bestselling book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

Imagine how liberating it would be to not care about what other people think of you. You’d take more risks. You’d stop holding yourself back. You’d make more money and have more fun. 

That’s what happened to me when I learned the (not-so-subtle) art of not giving a sh*t.

This is the best episode I've done so far.

I mean it. The best.

It’s hilarious. It’s relatable. It’s packed with takeaways and research. It’s entertaining and personal, and yet I still manage to empower you with 4 simple ways to stop caring about what other people think.

Want to know what life looks like when you don’t care?

 I’ll go first.

You’ll hear some outrageous, not-safe-for-work stories about your friend, Mel.

And as you’re laughing at me, I’ll be laughing at me, too. One of the benefits of not caring about what other people think is that you don’t take yourself too seriously.

Why? Because you have much more important things to care about.

Xo Mel 

In this episode, you’ll learn:

• 4:00: Hilarious story of me taking my shirt off at an LA restaurant.
• 8:30: Christine says you’re not supposed to show up to meetings this way.
• 14:30: Here’s why wearing ballet flats would have been a failure for me.
• 16:00: Christine’s profound point about judgment really opened my eyes.
• 19:00: When you stop worrying about how you look, others around you will too.
• 23:00: What I think about ugly troll comments so that I can rise above it.
• 27:00: If you’re part of a gossip loop, here’s what you need to do.
• 28:00: It’s not normal to wear a child-size space suit in front of your students?
• 34:00: Jessie could not stop laughing after I did this.
• 36:00: How can you give honest feedback and not sound like a jerk?
• 38:00: The wake-up moment for me around relationships.
• 38:30: My four rules about how not to give a sh*t about stupid stuff.
• 48:30: Kendall revealed something to me that I still can’t believe.

Disclaimer

Today, a secret service agent is teaching you how to read body language, master your emotions, and spot a liar. 

In this one of a kind episode, agent Evy Poumpouras is unpacking proven strategies and psychological tricks to get what you want. 

Evy is a former secret service agent who has protected 5 U.S presidents. 

She is a “human lie detector” who has been specially trained in the art of lie detection, human behavior, and cognitive influence. 

And today, she is giving you a masterclass of all of her best secrets from over 3 decades of training and experience.

Evy’s extensive and decorated career includes operating undercover, complex criminal investigations, and working as an interrogator for the Secret Service’s elite polygraph unit – and she’s here to arm you with information, tools, and strategies in this special episode.

For more resources, including links to Evy’s work, click here for the podcast episode page. 

If you liked this impactful and tactical episode, you’ll love listening to this one next, which shares more body language secrets (including those that are specific to helping you get ahead at work): Research From Princeton: 13 Proven Hacks That Boost Your Influence & Make You More Confident

Connect with Mel:

• Watch the episodes on YouTube
• Go deeper with Mel’s free video course, Make It Happen
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

In this episode, you are going to learn why you struggle in certain relationships and how to let more love in.

Whether you struggle in your friendships or your romantic relationships, or you don’t feel connected to your family or the community where you live, today's conversation will give you the insight and tools that you need to create better and more loving relationships everywhere.

Dr. Marisa Franco is a NYT bestselling author, award-winning therapist, and professor of psychology at The University of Maryland. She dedicated her professional practice to the study of connections and systemic loneliness.

What will really catch your attention is her research on attachment styles and what they look like in real time, which has been an incredible game changer for me and my personal relationships, particularly with my husband.

Attachment style theory goes way beyond "love languages," and once you know yours, you’ll be less triggered by others around you.

Understand the attachment styles of others, and you’ll take things less personally.

In today’s episode, you’re getting a complete guide to:

• What attachment styles are and how they look in real life.
• The questions to ask yourself to figure out what your style is.
• How to tell if you’re hanging out with the right people.
• The one thing avoidant attachment people have a really hard time doing.
• How your attachment style determines who you’re attracted to.
• Why you might be confusing being triggered with being in love.
• Key strategies to start developing a secure attachment style yourself.

After listening to this episode, you’ll see the people in your life through an entirely new lens and with an abundance of compassion.

Xo Mel

In this episode, you’ll learn:

• 4:00: Let’s begin with the first style. What is a secure attachment style?
• 5:10: What does anxious attachment look like?
• 6:00: Avoidant attachment-type people have a hard time trusting.
• 6:30: Those who experienced high-trauma situations are more likely to have this style.
• 8:00: What do these attachment styles look like in real life?
• 11:45: Is it easier to identify attachment styles in yourself or others?
• 17:20: How do you have a relationship with someone who has an avoidant style?
• 20:30: Can you have more than one attachment style?
• 22:00: How can you develop a more secure attachment?
• 26:00: Avoidantly attached people actually do have an underlying need for connection.
• 31:30: These physical symptoms can be a result of your attachment style.
• 35:45: These activities will help you start connecting with your body again.
• 38:20: Here’s how you can create a ‘safe’ space for someone with avoidant attachment.
• 47:50: Why do we always seem to date the same kind of people?
• 49:40: Do you confuse being triggered with being in love?
• 54:45: So how do you find securely attached people to hang out with?
• 57:45: Do this one hack every day to start developing a secure attachment yourself.
• 59:00: This is why understanding attachment styles has been a game changer.

Disclaimer

THIS is the pep talk you need to hear right now.

I’m showing up with a level of intensity in a way you’ve never heard me before.

We are talking about you and your big dreams.

No matter what you're going through in life, your dreams are alive and well and they are waiting for you to wake up and turn toward them.

If you’re not ready for some Mel Robbins inspirational firepower, bookmark this for another day. Because I’m not f’ing around today.

If you’re done with feeling like you’re doing the same sh*t day in and day out…

If you’re tired of your excuses…

Or if you're like Barbara, who you will meet in this episode, and you have given up on your dreams because they haven’t materialized yet…

This may be the most important 50 minutes of your life.

There is a flame inside of you that is still flickering.

Today, we are going to throw gasoline on and reignite that fire.

You’re ready for this today. I know you are.

And more than any other episode, I can't wait to hear how you’re feeling and what you’re doing after you listen to this one.

Xo Mel 

P.S. A lot of you keep asking how you can motivate the people that you love – your kids, spouses, family members, colleagues. Just share this episode with them and I’ll take care of it.

P.P.S. When you’re done listening, you’re going to feel like you’ve been shot out of a cannon and want to know how to level up. A great way to start is jumping into The Wake Up Challenge so I can support you in getting your mornings off to a great start for five days in a row, which is exactly the kind of structure you’re going to need to get started on your dreams.

Want to learn how to be a happier and more successful version of yourself… from the psychiatrist that Lady Gaga says “saved her life?” 

Mel sits down with Stanford-trained psychiatrist, trauma expert, and best-selling author Dr. Paul Conti to help you improve your mental health and be happier in 2024.

Topics discussed:

Toxic self-talk starts in childhood.

Cotard’s Syndrome: The extreme side of negative self-talk.

Your thoughts become your reality.

What to do when you feel like a failure or doomed to bad luck.

Feel happier when you say THIS to yourself.

5 strategies for changing your inner dialogue.

The one area where computers are better than the human brain.

Why you HAVE to process your childhood trauma.

What to do with a panic attack.

The ONE thing you need to know about change.

What an umbrella has to do with how you think about yourself.

Purchase Dr. Conti’s book, Trauma: The Invisible Epidemic, here: https://www.amazon.com/Trauma-Invisible-Epidemic-Works-Heal/dp/1683647351

Check out his website here: https://drpaulconti.com/

Watch the episodes on YouTube: https://bit.ly/45OWCNr

Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt

Follow me:

Instagram: https://bit.ly/3QfG8bb

The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP

LinkedIn: https://bit.ly/46Mh0QB

TikTok: https://bit.ly/46Kpw2v

Sign up for my newsletter: https://bit.ly/46PVnPs

Want more resources? Go to my podcast page at melrobbins.com/podcast.

Disclaimer

In today’s episode, you’re going to learn how to turn your comfort zone into a powerful tool that fuels your success.

Your comfort zone is not a place of weakness—it’s actually a place for growth. 

Today, you’ll discover how and when to use it so you can feel more calm, confident and optimistic about your life. 

You’ll know when to press pause in your life so you can recharge, and build the strength to take on your biggest challenges.

Based in science, Mel will explain how everyday comforts—whether it’s your favorite cozy blanket or your go-to spot on the couch—can actually make you more resilient and help you break through self-sabotage, fear, and resistance. 

Plus, you’ll hear from world-renowned Harvard psychiatrist Dr. Robert Waldinger, who shares the surprising science behind comfort rituals and why they’re essential for staying grounded in a chaotic world.

It’s time to unlock the power of your comfort zone so you can truly create a better life. 

If you liked this episode and want to learn exactly what to do to discover your authentic self (at any age), listen to this episode next: How to Build Real Confidence: 7 Truths to Unlock Your Authentic Self

For more resources, click here for the podcast episode page. 

Connect with Mel:

• Get Mel’s new free 26-page workbook, What Do You Really Want, to finally answer that question and redefine your future.
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

In today’s episode, Mel is sharing the 4 books that will change your life. 

These aren’t just great reads—they’re must-reads. They changed Mel’s life, and will do the same for you, too.

Each one offers fresh perspectives, practical tools, and transformative insights that will shift the way you think, show up, and connect with the people around you. 

These books will: 

-Transform how you see the world

-Help you strengthen and deepen your relationships

-Spark bold new ideas and inspiration

-Give you the courage to pursue what truly matters

Whether you’re stepping into a new chapter, feeling stuck, or simply looking for your next great read, this episode is your roadmap to growth, clarity, and confidence.

And if you read The Let Them Theory and want to know what to read next, you’ll get the best recommendations in this episode.

For more resources, including links to all the books mentioned in this episode, click here for the podcast episode page. 

If you liked this episode, you’ll love this one next: When Nothing Seems to Be Going Your Way, Here’s Exactly What to Do

Connect with Mel: 

• Get Mel’s #1 bestselling book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

This one idea will change how you think about your entire life. 

Today, you are getting a step-by-step guide to overcoming any challenge that comes your way. 

Mel is sharing one tool that has profoundly helped her and the 4 simple steps that help you apply this concept in your own life.

This singular tool allows you to:

-  Find your purpose

-  Change how you think about the past

-  Move towards your truest potential

If you can’t stop procrastinating, are battling self-doubt, or you just need a reminder that your best days are ahead of you, then this is the episode for you.

For more resources, click here for the podcast episode page. 

If you liked this episode, here’s one you should listen to next: The #1 Neuroscientist: After Listening to This, Your Brain Will Not Be the Same

If you are looking for more coaching, Mel just opened the doors to the once-a-year, science-backed, community-packed coaching program, Launch with Mel Robbins, and wants YOU to join her. 

Over 6 full months, you’ll get step-by-step support through 3 personal or professional projects that are important to you. If you’re ready for deep support, dream-chasing, and a LOT of momentum, this is for you. 

Launch with Mel Robbins closes enrollment on April 25th. If you miss the date, you can hop on the waitlist for next year’s course.

Connect with Mel:

• Sign up for Mel’s 6 month coaching program, Launch
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s newsletter 
• Disclaimer

These 8 pieces of advice will change your college experience.

In this episode, Mel is sharing the most impactful and insightful advice for all college students.

Think of it as a freshman year survival guide.

And if you’re a parent of a college student, this episode is one that you’re going to want to share and listen to with your kid.

Mel is sharing advice on:

• How to handle drinking and hookup culture 
• Why you need to stop clinging to your high school friends
• How to take responsibility for your own experience and manage the ups and downs of this new season of life 
• How to navigate change and uncertainty
• Understanding what is happening to your body and brain during the first month of college
• What you really learn from college and why it’s not all about studying

This episode is the cheat sheet for how to navigate college (and any major life change), so grab your pen and paper because class is in session. 

For another personal episode on navigating your 20’s, check this out next: 13 Things I Wish I Knew in My 20s

Connect with Mel:

• Get Mel’s new free 26-page workbook, What Do You Really Want, to finally answer that question and redefine your future. 
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

How do you know if the thing you’re holding on to is something you should keep fighting for or if it’s time to let go? 

Phenomenal question. I’ve got the answer. 

The truth is, most of us never let go. 

You spend a lot of time adding things into your life – new projects, new relationships, new stuff – but when was the last time you *subtracted* something?

I’m talking about all the things you hang on to, even when they’re no longer serving you or helping you grow.

The stuff that you know is weighing you down and sucking your energy dry, but you can’t seem to drop it. 

I’ve got the solution for you.

I’m about to walk you – literally – through a strategy that nobody talks about. It will help you let go of what’s a pain or a drain in your life. 

Are you staying in a job you hate?

Do you keep hanging out with that friend who brings you down?

Holding on to those too-small pants because you’re hoping to one day fit into them again?

As the late, great Pulitzer and Nobel prize winner Toni Morrison wrote, if you “want to fly, you got to give up the shit that weighs you down.”

By the end of this episode, you’ll understand how to start letting go of what doesn’t serve you to create room for growth.

And, you’ll learn the two things you must let go of today.

Get ready to step into your new potential and unlock the magic of your life.

Aren’t you ready for that? I know I am. Let’s do it!

Xo Mel

For full show notes, visit www.melrobbins.com

If you’ve ever found yourself wondering “where did all my friends go?” or felt like making friends as an adult is impossible, you are not alone. 

In today’s episode, Mel is breaking down the surprising reasons why friendship feels so much harder in adulthood—and, more importantly, how to change that. 

In this episode, you’ll learn: 

• The three essential pillars for creating deep, lasting friendships. 
• Why you may be experiencing a “friendship recession” 
• How to stop taking friendship shifts personally. 
• How to use The Let Them Theory to take a more flexible approach to friendship. 
• A simple, step-by-step plan to find and keep incredible friends at any stage of life. 

Mel also shares shocking research that will change the way you think about friendships—including how long it really takes to form a close bond and the single most important factor in building lasting connections.

If you feel lonely, disconnected, or simply want to strengthen the friendships you already have, this episode will give you the exact roadmap you need.

For more resources, click here for the podcast episode page. 

If you liked this episode, your next listen should be this one: What Makes a Good Life? Lessons From the Longest Study on Happiness

Get a copy of Mel’s new book, The Let Them Theory here. 

Connect with Mel: 

• Watch the episodes on YouTube
• Get Mel’s new book, The Let Them Theory
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes 
• Disclaimer

I was talking sh*t about my daughter and got caught red-handed. Talk about unnecessary drama.

We've all been there. And according to today’s expert, this type of conflict is causing more stress than you think.

Today, I am joined by Dr. Scott Lyons, a medical doctor, holistic psychologist, and renowned body-based trauma expert. He says there are 6 telltale signs that you’re addicted to stress.

I never considered myself to be a person who is addicted to stress until this conversation.

Dr. Lyons is certified in more healing modalities than you want me to list and has even created his own body-based trauma therapy called Somatic Stress Release™, taught in over 20 countries.

You and I are digging into the fascinating science, research, and psychology of stress. And more importantly, you are going to get the tools you need to remove it from your life.

Dr. Lyons will explain why we keep ourselves on edge, why we find ourselves picking fights, gossiping, zombie scrolling, and staying in relationships where drama is present.

This is a cycle you need to break. It’s time you slow down and learn:

• The shocking ways you are addicted to stress.
• How to deal with drama-addicted friends and significant others.
• What zombie scrolling, zoning out in front of the TV, and always being on the go say about you.
• What it means when you always need to be the center of attention.
• What “revving” is and why you need to stop doing it today.
• The 3 ways to break free from a stress addiction.

If you’ve read this far, it means you want to feel less stress. I want that for you, too.

That’s why I can’t wait for you to listen and learn how to remove all the unnecessary drama from your life.

Xo, Mel 

In this episode, you’ll learn:

• 3:28: What exactly does it mean to be ‘addicted to drama’?
• 4:56: Here are the 9 external signs you might be addicted to drama.
• 5:00: If you use these 6 words, you might be addicted to drama.
• 5:15: Do you feel these two emotions when things are calm?
• 5:30: Gossiping is a double-edged sword
• 8:23: How addicts feel inside vs. how they seem to others
• 10:26: What is a revving reflex?
• 11:10: Whoa. I had a major lightbulb moment here.
• 11:50: Addiction to drama is really an expression of trauma.
• 12:57: Mic drop: We chase our drama to avoid our traumas.
• 15:15: How we are reclaiming this word ‘drama’.
• 16:00: The 3 ways drama feels good.
• 16:12: What is drama exactly?
• 20:15: Dr. Scott begins to share his own vulnerable story.
• 21:20: Are you ‘drama bonding’?
• 23:50: This is why hurt people can’t let go of drama.
• 27:35: What is dissociation?
• 28:20: Do these signs feel familiar in your own life?
• 36:55: Examples of childhood traumas that can create drama addiction.
• 37:50: Here’s what we did so that our kids felt abandoned.
• 43:25: How to be in a healthy relationship with someone like this.
• 48:15: Do this so you don’t get involved in their drama cycle.
• 51:40: One surprising sign of dissociated tolerance I bet you’ll recognize.
• 54:00: How the heck does stress give you pain relief?
• 1:00:20: How do you create boundaries around controlling children?
• 1:06:22: Here are 4 ways to take control and end the drama addiction.

Want more resources? Go to my podcast page at melrobbins.com/podcast.

Disclaimer

Today’s episode is a continuation of our exclusive two-part series with world-renowned medical expert Dr. Russell Kennedy.

If you thought Part 1 of this series was life-changing, buckle up! Part 2 of this Toolkit brings you even more strategies and tools as we take questions from three more listeners of the podcast.

Is anxiety impacting your ability to sleep?

Tired of the negative loop of thoughts in your mind?

Is anxiety affecting your kids?

Is it genetic?

Are there surprising signs of adult anxiety?

Did your parents struggle with it, and you never knew?

How do you break generational cycles?

Dr. Kennedy answers these questions and so many more. You’ll also learn what most therapists get "wrong" about anxiety.

You'll find Dr. Kennedy’s approach both revolutionary and effective. As a medical doctor and neuroscientist, he will coach you on the critical difference between "coping” with anxiety and his protocol for "healing" it once and for all.

And for anyone in your life who may be struggling, please share this exclusive series generously; it could provide the life-changing answers and guidance they need to finally heal.

If you are looking for more free resources and support, I’ve got you! I have a brand new, free 3-part training called "Take Control with Mel Robbins."

This training will provide you with the coaching, structure, and support you need to hit reset, take control, and level up your life.

It features 3 brand-new training videos, two hours of research-backed curriculum taught by me, and a detailed 21-page workbook. Plus, you’ll be taking the course with over half a million other students around the world.

All at zero cost to you. Why? Because you deserve it, and it’s my way of thanking you for being here with me.

You’ve got nothing to lose and everything to gain. So why not take advantage of this opportunity?

Sign up for free at melrobbins.com/takecontrol now.

Xo Mel 

P.S. And if you haven’t yet listened to The Toolkit for Healing Anxiety, Part 1 then do that as soon as you listen to this one, because you can’t afford to miss out.

P.S.S. This Toolkit for Healing Anxiety is not meant as a replacement for therapy, but if you’ve been seeing a therapist for a while, forward this series to them for guidance too. It would be great information to include in your sessions.

In this episode, you’ll learn:

• 3:45 What do you do when your anxiety creeps in at night?
• 6:15: Here’s where most therapeutic approaches get it wrong.
• 7:15: Use this strategy when you wake up in the night with anxiety.
• 10:00: Living with social anxiety? Dr. Kennedy explains why.
• 12:00: This is why you have a hard time slowing down. And me too!
• 14:30: I couldn’t believe what happened when I started facing my anxiety.
• 15:45: Cold plunges teach your body to be uncomfortable and still be okay.
• 17:15: This approach doesn’t eliminate the alarm, and yet you still heal.
• 20:00: Dr. Kennedy’s #1 tool to move you into rest-and-digest pretty quickly.
• 21:15: Not sure what your nervous system has to do with anxiety? Listen here.
• 23:45: Use these two tools to move yourself out of the freeze response.
• 30:00: So how do you start breaking the cycle of anxiety in a family?
• 34:30: For those of us who grew up in the “I’ll give you something to cry about.”
• 35:00: What are signs that your parents were actually struggling with anxiety?
• 43:30: Here’s what your life can look like once you heal your alarm.
• 45:15: Look at your alarm this way, and your mindset towards it changes, too.
• 49:45: Here’s the neuroscience behind why essential oils help calm your body.
• 52:00: Dr. Kennedy shares his tips for playing “the right way.”
• 56:15: Have this where you can see it to remember your partner’s vulnerability.

And if you missed when Dr. Kennedy joined us the first time, click here!

Disclaimer

In this episode, you will learn how to deepen your healing by understanding how your parents may have created silent trauma that is still impacting you as an adult.

I want to introduce you to a woman who has had a really big impact on my own healing. 

She is the renowned psychologist and #1 New York Times bestselling author, Dr. Nicole LePera, who you may also know as The Holistic Psychologist.

Today, Dr. LePera will normalize the common experience of having few memories from childhood.

This is something that I struggled with silently. I personally have very few memories from my childhood, and I assumed there was something wrong with me.

It was only when I started sharing about this lack of memories online that I realized I wasn’t the only person who can’t reminisce about their past.

I now understand why this happens. I also know there is nothing wrong with me.

And if you have very few memories from your childhood, there’s nothing wrong with you either.

Today, we are digging into parenting styles and how your childhood experiences (whether you remember them or not) are still impacting the way you respond to stress as an adult.

The research and tools in this conversation will help you understand not only why it’s so easy to get triggered, but also how to deepen your healing journey now that you do.

This is one of those episodes that I also know you will be sending to family, friends, and siblings because there is so much empowering information here.

I personally made all three of our kids listen because I both recognize as a daughter how my childhood impacted me – and as a mom, I’m also very aware that my parenting style has impacted my kids.

And, Dr. LePera so beautifully teaches us how to take control of the rest of our lives as adults.

Xo Mel 

PS: After you listen to this one, listen to “Take Control of Your Life: A Toolkit for Healing” if you haven’t yet, because I’m sharing details from the last few years of my healing journey.

Plus, there’s a companion workbook to help you go deeper.

In this episode, you’ll learn:

• 3:00: So many of you wrote in about this particular detail of trauma.
• 8:00: Childhood amnesia – What the heck is that?
• 9:30: Here are 3 reasons why you don’t have many childhood memories.
• 11:30: What do psychologists mean by “dysregulated nervous system?”
• 15:00: Introducing my friend and world-renowned psychologist, Dr. Nicole LePera.
• 17:45: What’s an emotionally immature parent and how do you know if you had one?
• 24:30: Two big reasons why your brain shuts down in childhood.
• 28:00: Do you need to remember your past trauma to recognize it in yourself?
• 35:00: What does it look like in real life when you start to heal your nervous system?
• 37:30: Is trauma only for those who’ve lived through a big, horrific event?
• 44:00: Here is why the silent treatment can be harmful. 
• 48:00: Here’s your first tactical step toward healing your body and mind.
• 53:15: Feeling cynical about your own healing process? You need to hear this.

Disclaimer

If you uncover or have a history of trauma, consider enlisting the support of a trained therapist. This podcast episode and the companion workbook are not meant to be a substitute for therapeutic support.

Today’s episode is a trip.

I can’t wait to introduce you to my favorite metaphor - a road trip - to inspire you to have more fun and enjoy the ride on this thing called life.

After all, life is a journey. And no one’s path is exactly the same. 

So today, I’m asking you to think about this road trip called life. 

And I’m going to be asking you to consider some thought-provoking questions:

Are you the driver or the passenger of your life?

Are you even on the right road? 

Do you need to pick a new direction? 

Are you heading where you want to go, but speeding so fast you can’t enjoy the ride?

Is it time to update the road trip playlist (in your head)?

And most importantly, what lies on the road ahead? 

Whether you’ve just graduated, you’re an empty nester, or you’re somewhere in between, this episode is the perfect gift to send to absolutely everyone in your life.

Change is scary, but it doesn’t have to be. I’m here to help you navigate the road ahead. 

This episode will empower you to take the wheel in your life.

Because you, my friend, have choices. 

And there’s a million ways to get to where you want to go.

The best days of your life are ahead. I believe that, and after you embrace the opportunity of this road trip called life, you’ll believe it too! 

Xo Mel 

Check out research and other resources at melrobbins.com/podcast.

And if you want to start owning your mornings, join my free Wake Up Challenge.

In this episode, you’ll learn:

 

• 1:00: You’re often asking me about my career history, well here it is!
• 3:00: What does reinvention mean anyway?
• 6:00: The #1 piece of advice to remember before you reinvent your life.
• 8:45: 90% of the questions coming into my inbox are about this.
• 9:40: This is my favorite metaphor when it comes to demystifying life’s journey.
• 12:45: When you are stuck or you’re going through hell, do this first.
• 14:15: What happens when life doesn't go the way you expected it to?
• 17:30: When sh*t happens in your life, please don’t do this.
• 18:30: Embrace these two truths about life, you’ll tap into your power.
• 20:30: Do this activity to start loving the most important person in your life.
• 22:00: What do you do when your life feels “blah” and uninspiring?
• 26:45: Don’t miss these science-backed steps to create more excitement!
• 31:45: I texted this study from Laura Vanderkam to all my parent friends.
• 35:30: Your relationship to time is always going to be about this.
• 36:15: This study with university students doesn’t make sense logically.
• 40:00: Denise was thinking about this for 20 YEARS; listen to what happened.

Want me to answer your question on the podcast? Submit it here.

Want more help with your dreams? Listen to “Your Dreams Are Not a Joke” and “Goal-Setting Toolkit.”

Disclaimer

If you have trouble getting out of bed, there is one simple hack you need to wake up early, beat anxiety, and kickstart your morning. 

In today’s episode, Mel shares a technique called slithering that will help you on those tough mornings when getting out of bed feels impossible.

Mel reveals how this unique practice, taught to her by her therapist, moves stress and tension out of your body, helping you shift your mindset and start the day with ease.

You’ll learn how to use this simple tool to reset your body, tackle morning dread, and take control of your day—no matter what challenges you’re facing.

Note: this episode covers sensitive material, including discussion of trauma and sexual assault. If this topic isn’t for you right now – please skip this episode.

For more resources, including links to the studies mentioned in the episode, click here for the podcast episode page. 

If you liked this episode and would like to know more about Mel’s morning routine, you’ll love: 3 Small Decisions That Make You Feel Incredible: Do This Every Morning After Waking Up

Connect with Mel:

• Watch the episodes on YouTube
• Go deeper with Mel’s free video course, Make It Happen
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

I am thrilled to share this conversation with you. It is packed with practical strategies that will help the people in your life who may be struggling. 

Dr. Lisa Damour is a clinical psychologist and author of three New York Times bestsellers.  She earned degrees from both Yale and the University of Michigan and has more than 30 years of experience working with teens and families.

Her latest book, The Emotional Lives of Teenagers, has been nothing short of life changing.

Today you will learn…

-five words you need to know when someone you love is struggling

-the signs that tell you when someone is “costly coping”

-what to say that will prevent a conversation from turning into a battle

-why your kids dump all their emotional garbage on you

-when it’s time for a therapist

-why struggles are signs of being “mentally WELL”!

I started using Dr. Lisa’s strategies with my family the moment we finished recording this episode. They work! 

You will leave this episode full of the resources you deserve. Plus, you’re going to love Dr. Damour (and how hopeful she makes you feel) as much as I do. 

Xo Mel 

And if you need to take the reins in your own life, sign up for my free Take Control mini-course to get inspiring support, guidance, and motivation.

In this episode, you’ll learn:

 

• 4:00: Two things psychologists look for when assessing mental health.
• 5:15: Too many people are not distinguishing between these qualities.
• 6:15: When exactly IS adolescence?
• 8:30: We’ve had the wrong idea about what it means to be mentally healthy.
• 12:45: What’s the difference between a “normal” reaction vs one to be concerned about?
• 15:10: Do you know someone who is managing by “costly coping.”
• 16:45: So how do you help your kid?
• 20:00: This is how you don’t turn a conversation with your child into a fight.
• 24:00: Take these steps when it’s time to confront your teen.
• 27:30: Here’s how I wish I’d handled Chris’s depression differently.
• 30:20: Let’s look at the difference in emotions between genders.
• 34:15: How do you help people in your life who just can’t let it go?
• 39:00: Do your kids do this, too? It’s called the “defense of externalization.”
• 41:40: This is how my own mother set me straight.
• 44:00: How do you know when it’s time to get a therapist involved?
• 46:30: Can’t find a therapist for your child? Use this resource.
• 48:00: Here’s how the lockdown impacted our kids. 
• 54:30: When are suicide thoughts normal and when are they concerning?
• 58:00: What happened to our nervous system during this time?
• 1:00:00: These are the concerns of Dr. Damour that we should watch for.
• 1:01:30: When do healthy habits become an obsession?
• 1:08:15: How do you let kids have emotions without letting them run the home?
• 1:14:00: Here is the most important thing you can offer your teen.

Disclaimer

Today you and I are digging into three things you must accept about other people. 

It took me years to understand these truths.

It sounds horrible, but I always wondered, “What’s wrong with people? Why don’t they change?”

I know you can relate. Because today I’m taking your questions about trying to change other people. 

You’re frustrated by the fact that your spouse or partner won’t exercise more. You get angry seeing how much money your daughter wastes going out every weekend. You’re annoyed by how stubborn your parents have become the older they get.

Me too.

I’ve tried every tactic you can imagine to get other people to change. And recently I realized the true source of my frustration: It’s not them, it’s me.

I’m refusing to accept three things.

These things are hard to accept, and they’re true.

Once you hear them and you apply them to your life, your relationships will be way easier.

In addition to the three truths about other people, you’ll learn research that explains why it’s so hard to get other people to change. And like all episodes, this one is packed with tactical advice and takeaways that you can put to use immediately.

And, if you’re the one who’s busy making changes but your loved ones are not being supportive, I answer that question from a listener, too.

I feel compelled to answer your questions because so many of you are improving your life with the tools you’re learning on this podcast and your family is starting to get annoyed with you. That’s okay. It shows you’re making progress (but it doesn’t make it easy).

Hopefully today’s episode will.

Xo Mel 

Key lessons:

3:12: 3 powerful truths you have to accept about people.

4:33: Rule #1 explained

6:02: How do you deal with people who don’t want to change?

9:00: Why some people can’t change.

12:42: I’m embarrassed to tell you this story.

19:49: Rule #2 explained

20:37: Rule #3 explained

21:44: My “6-month rule” for any complainer

32:03: What do when the people around you don’t support the changes you’re making

40:23: The science of “Myside bias” and what it says about human nature

For full show notes, go to melrobbins.com/podcast

Do you want to create a better morning routine? Join my free 5-day Wake Up Challenge and I’ll coach day by day on setting your day up for success here.

This is the inspiration and wisdom you need to hear today.

It’s been quite a week and it’s only Monday.

I woke up yesterday and was so sick, I had to cancel some really important work and personal commitments.

Cue: the disappointment, the anxiety of upsetting others, and my own sadness that life was not going as I had planned.

This is one of those episodes that I recorded for myself and for you. Even when things are really upsetting, you still have the power to face them and take control.

Join me in learning one simple, powerful tool. I’ll not only explain it – I’ll also have you practice it with me.

I already feel better, and so will you.

Xo Mel 

If nothing seems to be going your way, and when it feels like it’s all too much, today’s episode is for you. 

Today, Mel is showing up with a powerful message that will help if you’re feeling stressed, lost, alone, or like you’re losing hope. 

In this episode, Mel is giving you a 4-step roadmap to get unstuck and move forward in the truly unfair moments in life.

When life hands you situations that seem impossible, it can feel like there’s no way out. In this episode, you’ll get the 4 powerful steps to help you move through life’s toughest challenges.

No matter what situation you are in, you will leave this episode feeling validated and empowered to find a way through even the hardest moments. 

For more resources, click here for the podcast episode page. 
 

If you liked this episode, your next listen should be this one: How to Find Your Purpose & Design the Life You Want
 

Get a copy of Mel’s new book, The Let Them Theory here. 

Connect with Mel: 

• Get Mel’s new book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes 
• Disclaimer

In this episode, you’re going to learn that it is never too late to try to repair a broken or difficult relationship.

Research shows that estrangement is not only on the rise but that the majority of us have at least one extended family member or friend who is estranged.

I know this is true in my own extended family, and I also have friends who are estranged from their parents.

Whether you’re the person who’s cut off contact or you're the one wondering why someone you love did, our episode today will give you the language, tools, and context to start moving toward understanding and healing.

Dr. Joshua Coleman is a psychologist and best-selling author who works with families to repair broken bonds and help them reconcile and improve difficult or estranged relationships.

In fact, according to Dr. Coleman, the strategies he shares work, and the statistics are in your favor.

I hope you share this with anyone you know dealing with a difficult relationship. It is very common, especially after a divorce and when there is a new spouse or significant other.

When someone you love suddenly pulls away or cuts you out of their life, you need a playbook to help you know when to reach out and when not to reach out, and what exactly to say and not say.

Today you’ll learn:

• Why estrangement is on the rise.
• What some therapists do wrong that can make things worse.
• What to do if you’re the sibling caught in the middle.
• How to take responsibility, even if you don’t think you should.
• Early mistakes we make that can lead to estrangement.
• Early steps we can take to avoid estrangement.
• How long it takes to reconcile and where to even begin.

The pain of separation is real, but it doesn’t have to be forever.

Xo, Mel

In this episode, you’ll learn:

• 01:04: The silent epidemic that’s happening right now is estrangement.
• 02:10: What is estrangement?
• 04:42: How "cancel culture" is impacting relationships
• 09:07: The horrible advice for estrangement Dr. Coleman got in therapy.
• 12:24: What moving towards a child's trauma looks like
• 14:07: How do you know if someone has deliberately cut you out of their life?
• 16:32: The most common complaint adult children have for their parents
• 19:56: One of the most common pathways to estrangement
• 22:04: The most common mistakes estranged parents make
• 24:32: Why you cannot take things personally
• 26:35: Why radical acceptance is a required step in reconnecting
• 29:50: Let’s unpack why guilt doesn’t work.
• 35:20: What to do when reconciliation isn’t desired by the other person
• 36:32: What are the steps towards reconciliation?
• 39:07: Why Dr. Coleman says that parents have a moral obligation to take the high road
• 42:10: The silent treatment is wrong. Here’s why
• 47:15: When you should stop reaching out for reconciliation
• 49:30: What is an amends letter, and how should you write it?
• 56:18: How do you engage with someone who doesn’t want to engage with you?

Disclaimer

Do you want to feel productive and energized all day long?

Do you want to get your own bulletproof morning routine so no day is “wasted” and you are always in the flow?

Do you want to know the 5 essential components of the perfect morning routine?

This episode is the only pep talk you need if you want to own your mornings. You know your mornings are your best shot at changing how you show up in life. This is an encore episode with new and exciting insights from Mel at the top of the episode, that is packed with advice that will help you win your mornings and set you on the path to becoming who you want to be.

Mel gives you tough love, plus lots of science and research, as she unpacks:

• What the #1 rule of your brand new rockstar morning routine needs to be
• Why the first decision of your day is the most important; she also tells you how to make it so you move ahead powerfully
• What Mel’s old morning routine used to look like (and how or why it’s changed)
• Why procrastination in the morning is lethal to the rest of your day
• How to stop feeling overwhelmed and heavy in the morning so you can get more done
• Why morning routines are boring (according to research) but essential
• Why you need to know what behavioral activation is, and how it can help you
• How you can use The 5 Second Rule in your morning routine to be more productive
• The best question to ask yourself every morning
• What the snooze button blues are, and the science behind why snoozing is bad for you
• The harsh truth about what your alarm really means
• How to train yourself to start doing what needs to be done right away (instead of putting it off)
• The biggest mistake you might be making in the bedroom

This episode comes with a 29-page companion workbook. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it.

Just sign up at melrobbins.com/bestyear.

Watch the episodes on YouTube: https://bit.ly/45OWCNr

Check out Mel's book, The High 5 Habit: https://a.co/d/g1DQ8Pt

Follow Mel:

Instagram: https://bit.ly/3QfG8bb

The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP

LinkedIn: https://bit.ly/46Mh0QB

TikTok: https://bit.ly/46Kpw2v

Sign up for my newsletter: https://bit.ly/46PVnPs

Want more resources? Go to the podcast page here.

Disclaimer

If you find that the clutter keeps piling up, this episode will blow your mind.

You’re going to learn a foolproof decluttering method that has transformed Mel’s home.

The incredible Dana K. White, founder of the hit blog, A Slob Comes Clean, and author of How to Manage Your Home Without Losing Your Mind, is here to help you  tackle your clutter and the overwhelm that comes with it. 

Today she shares a five-step process that’s revolutionized the way countless people manage their lives—and it’s not about buying more containers or wasting time making everything look perfect. 

This is decluttering like you’ve never heard it before, designed to make your life easier, your mind clearer, and your home more peaceful. 

This episode will give you  the first step to finally feeling less underwater (no matter what your shelves, desk, or bathroom counter looks like right now!). 

This is an encore episode with new and exciting insights from Mel at the top.

For more resources, including links to the studies mentioned in the episode, click here for the podcast episode page.

If you liked this episode, which was packed with personal stories and open dialogue from Mel, you’ll love this one: How To Create Better Relationships: 6 Surprising Lessons From 28 Years Of Marriage

Connect with Mel:

• Watch the episodes on YouTube
• Get Mel’s new book, The Let Them Theory
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter
• Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes 
• Disclaimer

These 13 pieces of life advice will change your future.

Buckle up, because today Mel is not holding back. 

It’s true that your 20s can feel overwhelming, but you’re more powerful than you think. 

And this advice will unlock that power.

If you’re feeling behind in life, these 13 pieces of advice will move you to the front of the line, no matter how old you are. 

The truth is that no matter what decade of your life you are in, you can make it the best one – and this advice will help you do it.

For more resources, click here for the podcast episode page. 

Connect with Mel:

• Get Mel’s free 29-page workbook to make this your best year
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s newsletter 
• Disclaimer

If you feel a sense of overwhelm, dread, or uncertainty right now, you need to hear this episode.

Right now, so many things are out of your control – whether it’s global events, elections, a health diagnosis, or news you’re waiting on.

In today’s deeply personal episode, Mel is sharing her best tools to deal with overthinking and negative thoughts. 

Your worries are stealing the joy and peace you deserve. 

And by the time you finish listening, you’ll feel more calm, grounded, and ready to handle whatever challenge comes your way.

For more resources, including links to the studies mentioned in the episode, click here for the podcast episode page. 

What should you listen to next? Check out this episode about a powerful tool you can use to start every morning strong, no matter what is happening around you: Start Strong: Do This Every Morning to Get Out of Bed, Beat Anxiety, and Feel Incredible All Day

Connect with Mel:

• Watch the episodes on YouTube
• Get Mel’s new book, The Let Them Theory
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

In today’s episode, Mel is helping you get true clarity about what you really want and create a plan to make it happen.

The free companion workbook to this episode can be found at melrobbins.com/what.

Mel created this free workbook, What Do You Really Want, as a way to thank YOU for your support of this podcast and for making it one of the most popular podcasts in the world.

In this episode and workbook, Mel is helping you get to the heart of this powerful question: 

What do you really want? 

The fact is, if you don't know what you really want, you're never going to get it. It's one of the top reasons why people stay stuck. 

But that won’t be you. This deeply personal episode will walk you through a science backed method that is proven to help you get to the heart of what you want right now in your life. 

There's nothing more important to spend your time on than yourself, and allow this episode to be your guide.

Do not let any more time go by wishing things were different. This is your opportunity to get what you really want and redefine your future. 

Connect with Mel:

• Get Mel’s brand new free 26-page workbook, What Do You Really Want, that acts as a companion to this podcast episode.
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

In today’s episode, you and I are discussing the fascinating science of secrets: why you keep them and how keeping secrets directly impacts your relationships, your self-esteem, your health, and holds you back from living the life you deserve.

Dr. Michael Slepian is a bestselling author, psychologist, associate professor of leadership and ethics at Columbia Business School, and former scholar at Stanford. He has been researching secrets for over a decade and will help you understand what secrets are, why we keep them, and the harm of holding them inside.

Dr. Slepian's research is shocking: studies prove you are keeping 13 secrets right now. 5 of which you’ve never told a single person. Not your mom. Not your best friend. No one. Even more shocking is the impact they have on your life.

My mission today is to help you free yourself of the burden of secrets.

Listen and you’ll understand how the secrets we have shape our physical and psychological well-being, who we are, how we connect with others, and how we cope with our challenges.

You will also learn:

• The most common secret that 61% of you are keeping right now.
• Why you always feel shame, isolation, and uncertainty when you keep a secret.
• The fundamental difference between secrecy and privacy, and why privacy is better for your health and relationships.
• Why the shame of secrecy kills your self-esteem.
• How to use guilt to get rid of shame (yup).
• How babies learn to keep secrets from their parents and caregivers.
• The one person you should REALLY tell your secret to.

Keeping a secret is the easy part; the hard part is having to live with it.

Let’s change that today.

Xo, Mel

In this episode:

• 2:00: The jaw-dropping secret that inspired this conversation today.
• 9:45: Curious about the kinds of secrets people keep? Here are the top 10.
• 11:50: How exactly do we define a secret?
• 14:45: Are there any good secrets?
• 15:45: Don’t feel too bad; we’re not the only animals that keep secrets.
• 18:00: Keeping the secret isn’t the hard part; the hardest part is this.
• 21:00: Listen to the secrets my listeners revealed. Recognize yourself?
• 24:45: Some secrets are no big deal but we make them big in our heads.
• 28:00: So what’s the difference between privacy and a secret?
• 31:00: Here’s how to frame a mistake, instead of feeling shame.
• 33:30: Research finds keeping serious secrets as kids can impact us as adults.
• 35:30: Here’s what parents should say when their kids admit a secret to them.
• 38:00: What do you say when friends keep you out of the group?
• 39:40: How do you tell your partner that you’re having an emotional affair?
• 42:30: The family secrets parents should never reveal to their children.
• 47:15: What about traumatic family secrets?
• 50:00: Choose the person who is your “coping compass” wisely.
• 54:30: Questions you can ask anyone to develop a closer relationship.
• 59:50: Here’s my hardest memory and what I realize about it now.

Want more resources? Go to my podcast page at melrobbins.com.

Disclaimer

In today’s episode, best-selling author and therapist KC Davis answers the question, "How can you be successful in many areas of your life but fall short on getting the laundry, dishes, or grocery shopping done?"

Which begs the question: why are all the "little tasks" so hard?!

Because when it’s time to get them done, they don’t "feel" so little.

KC’s advice, breakthrough ideas, and research will make you realize you’re not the only one who feels like you’re drowning.

And her compassionate, hilarious approach and simple tools will help you take better care of your home and yourself immediately.

If you’ve ever said:

Why can’t I get it all done?

Why does everyone else do this without a struggle, and I am FAILING?

I should really have my act together….

All the answers you need are in this episode.

And if you (or someone you love) is having a moment where even taking a shower or brushing your teeth feels like climbing Mount Everest, KC Davis is an angel sent from the heavens to lift you up.

This is one of my favorite conversations of all time. It’s so wide-ranging in topics and deeply relatable, laugh-out-loud funny, poignant, and actionable.

Talking to KC is like having an old friend show up at your house with a mug of tea, a mop, and a casserole you can stick in the fridge.

There are so many life-changing realizations that will restore your sanity—and the functionality of your home—that this is only Part One of your time with KC and me.

Today’s episode will change your entire life. You will learn:

• A shocking approach to laundry and anything else in life that changes everything. (This one is so goooood!)
• 3 rules for self-care made simple
• A 5-step tidying method that will improve your life
• A genius trick for when the dishes or laundry are piled sky-high
• KC’s "momentum-building trick" that will make your brain work for you
• Making relaxation your right, not your reward
• Leveraging self-compassion as a motivational tool
• KC’s favorite phrase to say when she feels overwhelmed

My mission today is to prove to you that if you don’t have your sh*t together, you aren’t broken. You’re just like the rest of us – you’re human.  

Get ready to laugh and learn as I confess the details of what a disaster I am at home, as we go step-by-step with instructions and affirmations for an empowering and gentle journey to a functioning space.

Xo, Mel

In this episode, you’ll learn:

• 3:30: Why is it sometimes so hard to do even the small things?
• 5:30: This is why you feel so much guilt when you’re not getting it all done.
• 9:15: Your disappointment in yourself goes so much deeper than chores.
• 10:30: Here’s what your piles of laundry say about you. OR don’t.
• 21:30: I confess; this is the only time I’m motivated to do laundry.
• 23:00: Who knew what a WIN it was every time you make it to the shower?
• 35:00: Here’s how brushing your teeth can creep up on you in insidious ways.
• 37:30: Research shows that drowning in shame arrests our psychological functioning.
• 41:45: Alternatives to showers when you just don’t have it in you.
• 45:00: How can you make your space calm?
• 48:00: This reframe of your household chores will change your life.
• 51:00: Ditch the guilt and shame when you realize you didn’t sign up for this.
• 52:30: Here’s why emptying the dishwasher is way worse than loading it.
• 54:00: KC found a system for her laundry and that changed everything.
• 57:00: Here’s a new way to look at tasks when every task feels monumental.

Want more resources? Go to my podcast page at melrobbins.com.

Disclaimer

Today, you and I are calling BS on partners, friends, siblings, colleagues, and roommates who ride on your coattails, mooch off your generosity, and love the fact that you do everything. (While they do next to nothing.…)

It’s time to take your power back with 5 actionable takeaways to get people in your life to step up and do their part.

I’m not messing around. The first person you’ll meet in this episode is tired of being the only one holding her family together.  

And during the second coaching session I get even more intense with a woman whose boyfriend hasn’t had a job in three years.

Hear me loud and clear: by enabling other people, you are part of the problem. 

There are 5 things you need to know that will change this dysfunction now.

Clear your schedule for the next hour because you and I have an appointment where you, my friend, will learn how to lay down the law and start putting yourself first.

Xo Mel 

Can’t ask for what you need? Listen to “How to Speak Up for Yourself.”

In this episode, you will learn:

• 3:00: Do you have people in your life who rely on you a little too much?
• 4:30: Maybe you’re being used or maybe it’s this instead.
• 7:00: Is it time for you to be the parent now?
• 10:00: This is how to get your entire family on the same page.
• 14:00: Your siblings will understand your expectations if you do this.
• 17:15: Do this to make people feel that they’re doing the right thing.
• 21:30: Have a partner that isn’t pulling their weight? You need to hear this.
• 35:00: This is how you start a conversation when it’s time to set boundaries.
• 38:30: In a toxic partnered relationship? This is the truth bomb you need.
• 40:15: Has it become more important to be loved than to love yourself?
• 44:45: Let me coach you through this exercise to help you change your future.
• 48:00: Another truth bomb you need to hear today, no matter what you’re doing.
• 51:45: Listen to Brooke set a courageous boundary for the first time.
• 54:00: Keep little ears away, because this is what tough f’n love sounds like.
• 56:30: Stop letting your patterns make choices for you and step up.
• 1:00:45: Use this word instead of “ultimatum” when it’s time for that.

Disclaimer

In this episode, you’re going to learn how to decode body language from one of the world’s leading experts on the topic.

Janine Driver has been trained by the FBI, CIA, and one of the world’s top hostage negotiators.

When a criminal case grabs our attention, every news network calls Janine to analyze body language and critical verbal cues that suspects, politicians, and celebrities are sending so we can tell when somebody is lying.

If you love True Crime, you’re going to love this episode, because it’s a masterclass from an expert who’s spent over three decades decoding body language for law enforcement agencies around the country.

She will teach you which hand gestures indicate that somebody may be lying, why you should grab your chin during a high-level meeting, why you should never shrug your shoulders if you want to be convincing, and the million-dollar question that you should ask at the end of every single interview.

If you’re dating, you’ll learn all kinds of incredible tactics, like why you should never sit directly across from someone on a first date. 

This is an incredibly interesting, entertaining, and surprising take on how to build confidence and be smarter about the subconscious signals that other people are sending you all day long. 

Xo Mel 

In this episode, you’ll learn:

• 3:15: Janine’s early childhood trauma saved her life as a teen.
• 6:00: So how do you go from being a profiler with the FBI to a body language expert?
• 9:30: Which three groups of people can read body language really well?
• 10:00: The hand gesture that says “maybe” even when you’re hearing “yes.”
• 12:30: Listen for the word “left” when you hear it from someone else.
• 13:40: How Janine knew Casey Anthony was lying about her daughter’s death.
• 19:30: What’s your behavioral fingerprint? Here’s how to figure it out.
• 20:00: What is the best question to ask at the end of an interview?
• 21:15: How men state what they need versus how women do.
• 27:00: This is why a shoulder shrug might be a huge clue.
• 31:40: The power of eye contact, unpacked.
• 34:15: What the heck is lip locking and what does it mean when someone’s doing it?
• 36:15: When you’re trying to get the truth out of somebody, use the pause after “don’t”.
• 37:45: Do this to get your kids to tell you the truth.
• 42:30: Ever been interrupted by someone in a meeting? Here’s what you do!
• 47:15: Use this hack to look more confident. 
• 48:00: Janine tells me what my pointy chin means.
• 48:45: Know the difference between Clark Kent and Superman, and you’re all set.
• 52:00: This is the BEST dating advice I’ve heard in a long time.
• 54:15: Here’s how detail-oriented people drink their water.
• 56:30: Next time you’re on a date or an email, tilt the coaster. 
• 58:00: What if you don’t FEEL confident when you use these “non-verbals?”
• 1:02:00: Why belly buttons matter more than the eyes when reading someone.
• 1:04:00: Nervous on a date or an interview? This hack releases nervous energy.

Disclaimer

Ready to know the secret to success and genuine happiness?

You won’t find it where you’ve been looking.

You will find it in today’s episode. Learn two simple yet profound ways to start feeling real happiness so that your life becomes the success you want it to be.

In this episode, you’ll also learn:

• The single biggest barrier to being happier.
• One important requirement for happiness.
• An accurate definition for real  happiness. (It’s not what you think!)
• 2 ways of thinking that will make it easier to feel calm and more resilient.
• 3 ways you’ve been actively fighting happiness in your life.
• An innovative way to think about your mindset.
• One thing you can start doing today that will reveal surprising insights.
• What to do when your life feels like one big complaint.

This episode comes with a 29-page companion workbook. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it.

Just sign up at melrobbins.com/bestyear. 

Check out the episode: 4 Important Life Lessons I Learned the Hard Way (So That You Don’t Have To).

Watch the episodes on YouTube: https://bit.ly/45OWCNr

Check out Mel’s book, The High 5 Habit: https://a.co/d/g1DQ8Pt

Follow Mel:

Instagram: https://bit.ly/3QfG8bb

The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP

LinkedIn: https://bit.ly/46Mh0QB

TikTok: https://bit.ly/46Kpw2v

Sign up for my newsletter: https://bit.ly/46PVnPs 

Want more resources? Go to the podcast page here 

Disclaimer

Oh…sometimes life is a real doozy.

You make all these plans, and boom. You step right into a pile of you-know-what. And then you realize that pile was there all along—you just missed it.

Which brings us to the topic of today’s episode: making hard decisions and moving on from hard relationships.

How do you move forward when… 

You feel so torn about what to do.

You don’t trust yourself.

You’re scared to make the wrong decision.

What’s best for you will impact the people you love.

How do you decide your next big move when everything you worked for evaporates before your eyes? 

How do you stop thinking about your ex, especially when you might bump into them at any moment?

I’ll tell you how.

Pull up a seat and join me because you are going to love the listener, Katrina, who I’m coaching today. Her question was, "Should I stay or should I go?"

By the end of this episode, you’ll not only have the answer to whatever question YOU are grappling with, but you'll also have so many decision-making tools in your back pocket that you’re going to need more pockets.

Today, you’re getting strategies to help you

• Live your life with no regrets.
• Keep your cool when you see your ex.
• Bounce back after rejection.
• Stop feeling guilty about following your dreams.
• Make courageous decisions.

The biggest takeaway? Knowing the difference between what’s right for you and the fear that’s keeping you from it

When something is right, even if it’s scary as hell to go for it, you’ll only ever regret not having tried.

Xo Mel

PS - If you’re looking to ditch your insecurities for a powerful way to launch forward on your dreams, I’ve got just the thing for you. Sign up for my FREE Take Control mini course here.

In this episode, you’ll learn:

• 2:20: Ever been dumped? Then you’ll relate to what Katrina is going through.
• 4:00: The kind of decisions that change your life don’t happen in your brain.
• 6:30: When you have a big decision to make, ask yourself this question.
• 8:15: Holding yourself back because you feel guilty? Listen to this.
• 11:00: The single biggest quality you want in any partner? It’s always this.
• 14:00: There are always red flags before a breakup, whether you saw them or not.
• 16:15: You deserve nothing less than these qualities from your partner.
• 19:00: Try role playing with a friend to help you get the closure you crave.
• 23:45: Use this strategy to help you make a weighty decision.
• 27:40: Takeaway #1: Stop running away. Think of it this way instead.
• 30:15: Takeaway #2: If you want closure, you have to do these two things.
• 30:30: Takeaway #3: If you’re going to hold yourself back, own it. Don’t blame others.
• 31:00: Takeaway #4: You’re making it much harder in your head.
• 32:00: Takeaway #5: As soon as somebody doesn’t want you, they’re not your person.
• 33:30: Takeaway #6: Please stop doing this after a breakup.
• 35:00: Takeaway #7: If it’s not love, it’s a lesson.
• 35:30: Takeaway #8: Don’t be caught off guard by preparing ahead of time.
• 37:00: Takeaway #9: You don’t need someone else to feel complete.
• 38:00: Takeaway #10: Don’t let your fears hold you back.

Disclaimer

In this episode, world-renowned brain specialist Dr. Daniel Amen reveals the secrets to a happier life, and it all starts with... (surprise!) your brain.

Dr. Daniel Amen is a medical doctor with 40 years of experience as a psychiatrist, 12 New York Times bestselling books, and he’s conducted over 200,000 brain scans, all of which back up the simple, proven tactics he’s about to share with you.

Dr. Amen shares the 3 most important habits you can start today to make your brain work better for you, based on decades of research.

Whether you’re dealing with anxiety, addiction, or stress, the information in this episode will forever change the way you think about your brain.

No boring and complicated science here.

Learn simple, practical changes to improve your brain, like:

• What to say first thing in the morning to keep your brain strong
• The 5 most important foods to eat for optimal brain health
• The 2 most important vitamins to take every day
• How to tell when your vital hormones are off
• Why strength training is better than cardio for your health
• 3 most important words to keep your brain sharp
• The breathing technique Dr. Amen recommends for an anxious mind

This is your zero-cost guide to better brain health! 

This is an encore episode with new and exciting insights from me at the top of the episode. You keep asking about how to improve your mental health, and it starts with improving your brain health.

In under an hour, you’ll learn everything you need to be sharper, smarter, and more successful—by maximizing the power of your brain! 

Xo, Mel

In this episode, you’ll learn:

0:52: Today, you have an appointment with one of the world’s leading experts on brain health.

05:28: The craziest brain scan Dr. Amen has ever seen

07:17: Brain health 101: What you need to know about your brain today

09:34: The simplest habit you can incorporate today to protect your brain

10:53: The first thing you need to say every morning to keep your brain strong

13:01: The 2 most important vitamins to take daily

16:38: What do having a glass of wine and falling in love have in common?

20:52: 3 easy ways to know if you have low dopamine levels

29:02: The breathing technique Dr. Amen recommends for an anxious mind

33:02: 2 proven ways to calm a very busy brain

37:40: Whenever you get a negative thought, ask yourself this one question

39:04: If you feel tired all the time, it’s time to look inward.

42:47: How to improve your memory: it starts in your kitchen

46:10: The greatest piece of advice on brain health you need to leave with

Disclaimer

I was lying in bed one morning, and all of a sudden it hit me…

If I ever want to be truly happy, I have to stop doing THIS.

So do you.

What is this thing we need to stop doing?

I call it the “Campaign of Misery.”  

In the background of your mind, there’s a campaign of misery running on a loop. And until you stop it, you will never experience the happiness, joy and contentment you deserve. 

I promise you - it is there. In the background - talking to you all the time. 

This is the missing piece to true happiness. 

When you remove the campaign of misery, you create room for joy.

I recorded this episode the same morning I had this profound insight.  What you're about to hear is a conversation with me and two friends and colleagues, Amy and Jessie. Pull up a seat at the kitchen table; I want you to hear me unpacking this breakthrough about happiness in real time.

My two friends saw their “campaign of misery” immediately and started describing in detail the ridiculous ways they torture themselves. You’ll laugh, you’ll nod along, and you might even cry a little. We sure did.

Because when you realize how much you rob yourself of the happiness you deserve, it is sad. 

I always say, this isn’t just a listening podcast, it’s a doing podcast. So by the end, there’s something specific I will be asking you to do with us while you listen. 

In three simple steps, you will join us as we put down the sword, grab a book of matches, and pick up the pen to write new default programming into our minds. 

Don’t worry, I’ll explain why you need matches near the end of the episode.

And you’ll be so happy that I did.

You have the power to change the way you think and the way you talk to yourself. You have the power to stop seeing all the reasons your life is hard and teach yourself to see how this could be easier. 

Yes, you can be happy.

You can be content.

But first, you have to stop making yourself miserable. Let’s support one another on this. 

If we fight this battle for happiness together, side-by-side, I am certain we will win.

Xo Mel 

In this episode, you’ll learn:

• What happens when you get caught up in your stories
• My profound breakthrough around the importance of mindfulness
• How to start celebrating yourself right now, no matter your mindset
• The 3 incredibly powerful mindset hacks I did with my friends and colleagues, Amy & Jessie

Go deeper:

Do you want to create a better morning routine? Join my free 5-day Wake Up Challenge and I’ll coach day by day on setting your day up for success here.

Morning Pages inspired by Julia Cameron: The Artist’s Way

For complete show notes, click here.

In this episode, we are digging into betrayal and learning how to get your power back after someone shatters your trust.

It’s happened to me and I know it’s happened to you, too.

Maybe someone cheated on you. Maybe someone stole from you in business. Perhaps it was a friend who stabbed you in the back.  

It’s painful.  

You might not be sure how to confront that person, or if it’s even worth it. 

Or if you did confront them, they may have denied and deflected, making you feel like something was wrong with you.

Well today I’m using my own experiences with betrayal to coach Sonia and Jenn - and you - through this. 

You always have options, and whether you believe it or not, you can get your power back.

Today’s episode will help you heal, change your perspective, and equip you with the tools you need to land on your feet and be smarter, more open and able to create healthier relationships, partnerships, and friendships in the future.

You deserve that.

Buckle up, because your friend Mel is hitting you between the eyes with some hard earned wisdom and tough love today. 

 Xo Mel 

Check out research and other resources at melrobbins.com/podcast.

In this episode, you’ll learn:

• 3:30: I was betrayed by someone in my business and this is what I learned.
• 4:12: Sonia asks her question about a painful betrayal.
• 5:15: Should you confront this person? Ask yourself this first.
• 11:40: You don’t need to have this in order to feel closure with someone.
• 14:20: Here’s how to have a conversation with someone who betrayed you.
• 16:00: Jenn reveals how her painful betrayal has changed her.
• 17:30: This is the hardest part of betrayal to grasp. Please play on repeat.
• 19:20: Here is what you’re actually grieving after you’ve been betrayed.
• 26:45: You need to change your story of betrayal. Here’s how.
• 28:30: Trying to work through betrayal with someone you love? Listen to this.
• 34:40: Here is what the experts say about affairs. 
• 39:45: The advice from Jenn that you need to hear if you’ve just been betrayed.

Want me to answer your question on the podcast? Submit it here.

Here is Betrayal 101: “3 Lessons From One of the Hardest Years of My Life.”

When it’s time to do this, listen to “How to Let Go.”

Disclaimer

Two-thirds of people have a stomach or gut issue. Do you want to know exactly what to do to feel better? 

In today’s episode, you’re getting an appointment with one of the most renowned GI doctors in the world. 

She is here today with her step-by-step protocol to help you reset your gut health, beat the bloat, and find more energy today.

Dr. Robynne Chutkan, MD is a renowned gastroenterologist. For two decades, her integrative clinic, Digestive Center for Wellness, has helped patients to help them uncover the root cause of GI disorders. She’s worked at Georgetown Hospital for 27 years and has a deep wealth of knowledge and experience.

She is going to inform you of the simple things that you can do starting today to:

- Have a healthier gut

- Beat the bloat

- Settle your IBS

- And address constipation once and for all

You’ll get her nutritional plan to heal stomach problems and optimize your gut for mental and physical health… and you’ll even learn exactly WHAT your poo should look like (and when you should go to the doctor).

This is THE master class on your gut health, and it’s filled with compelling, tactical, and easy to understand science.

For more resources, including links to Dr. Robynne Chutkan’s research, website, and social media click here for the podcast episode page. 

If you liked this research-packed episode, you’ll love this episode with Dr. Mark Hyman: Reset Your Health in 10 Days: Advice From a Renowned MD

Connect with Mel:

• Watch the episodes on YouTube
• Go deeper with Mel’s free video course, Make It Happen
• Follow Mel on Instagram
• The Mel Robbins Podcast Instagram
• Mel's TikTok
• Sign up for Mel’s personal letter
• Disclaimer

How do you find your power when life knocks you down? 

What do you do when you are in the middle of an emotional tsunami? 

How do you respond when the universe is testing you? 

This is the ultimate episode about resilience, confidence, and taking your power back. 

Yes, you can take control with simple tools whenever you feel that insecurity spiral kick in. You can pick yourself up, shake off the sh*t, and you can make it a win for you.

In this episode, I take you into my life as my 22-year-old daughter gets news that sent her spiraling: her ex was now interested in one of her friends.  

This episode unfolds live, over the phone, in real-time, and it is about way more than dealing with heartbreak. 

This is for everyone, including you.

This is about how you can make those moments of insecurity a win. It’s about finding your confidence when self-doubt comes in. It’s about getting your power back. 

And this is also about how you can make better decisions. How to align your actions and reactions with what you want out of life, rather than letting your emotions hijack you.

This is powerful stuff. 

During this deeply relatable conversation, you’ll laugh, nod along, and probably think of a dozen friends who need to hear this too. My daughter and I unpack the situation live, and you’ll hear Kendall process her feelings, rise above the noise, tap into her power, and start coaching herself forward from a place of confidence and clarity.  

Honestly, as her mother, I’m incredibly proud of what she shares in this episode.

I want you to listen because I want you to feel empowered too. 

In one hour, you will learn how to turn hurt feelings into a WIN for you. You’ll hear the best advice I’ve ever received when life knocked me down, and how you can use it to make your life and your attitude 10X better. 

You’ll understand how to break old patterns of self-sabotage and kick them to the curb for good.

Holy sh*t…I almost forgot! There is swearing in this episode! If you have any kids around, put those headphones on!

And seriously: for anyone in your life struggling with insecurity, do them a favor and remind them of who they are. Send them this episode so they can take their power back.

Xo Mel

You know what you want and how to start.

But you never make progress.

Here’s my wake up call for you today:

What’s holding you back is never what you think.

Today I am coaching a woman who says:

I can’t make myself do what I need to do. I feel like I’m in quicksand. Every time I try to move…I sink.

She has:

-put on an extra 30 pounds

-left her relationship with herself in the gutter

-no longer does the things that make her happy

-broken promises to herself time and again

I bet you can relate. 

This is a must-listen if you want to: 

be healthier…

go back to school..

find your dream home…

make new friends…

go for that promotion…

write a book…

land your dream job…

But you just can’t make yourself take the actions you need to take.

Stop frustrating yourself by trying to solve the wrong problem. 

Your dreams matter. 

Today you’re learning where to find the right solution.

Pull up a seat for a conversation with a listener like you as we uncover what’s really holding her back. 

Xo Mel 

In this episode, you’ll learn:

 

• 2:15: This metaphor will help you understand why you’re stuck.
• 6:00: I bet you can relate to Ricki’s story. 
• 8:15: The bad news that made Ricki’s face drop.
• 11:30: Here’s why you don’t believe your life will get better.
• 13:30: What happened to you earlier in your life that broke you?
• 18:15: Maybe you resist a part of your life because it links to something painful.
• 21:30: When acute grief turns into chronic, underlying grief.
• 31:00: You can’t invite love, joy, and connection, if you’re closed to it.
• 33:15: I get where Ricki is, because I used to close myself off in the same way.
• 39:30: Here’s my assignment for Ricki that I know she needs to do.
• 41:00: Give yourself permission to be happy again by connecting to this.
• 45:00: Here’s why I truly believe the best years of your life are ahead.
• 46:30: Ricki recorded an incredible update for you and me.

Disclaimer

There is one thing you need to live a more peaceful and fulfilled life:

Having the right people around you.

In today’s episode, you’ll learn the surprising reasons why your friends aren’t more supportive and the sneaky ways people are disrespecting you.

In order to find more joy and less stress, you need positive relationships with people that actually cheer you on, that believe in your potential, and that make your life better. 

Today, you’ll learn exactly how to find those people, take your power back, and create more peace in your life. Joining Mel is Trent Shelton. Trent is a bestselling author who is beloved by his 15 million followers for his inspiration and insight, and today he’s sharing that profound wisdom with you.

For more resources, including links to Trent’s new book, Protect Your Peace, and his social media platforms, click here for the podcast episode page.

Connect with Mel:

• Get Mel’s free 29-page workbook to make this your best year
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s newsletter 
• Disclaimer

Today’s episode is a must-listen because you’ll learn exactly what to do (and not do) to take better care of your body. 

In this research-packed episode, one of the top gynecologists in the world is here to debunk 10 myths about women’s health. 

Mel is asking all the uncomfortable questions you want to ask but never have, and today you’re getting the answers.

Gone are the days of feeling small or out of control when it comes to your health. This episode is a must-listen for anyone looking to take their power back. 

Dr. Jen Gunter, MD, is joining Mel in this no-shame, straight-to-the-point conversation. Dr. Gunter is known as the internet’s best Ob/Gyn. She is a double-board certified, fellowship-trained medical doctor and a fierce advocate for women’s health. 

Dr. Gunter says you deserve science-backed solutions, not fairytales, and she is here to bust through all health myths and clear through the misinformation. This conversation is going to make you think differently about everything, from periods to pleasure—it’s all covered today.

And you’ll also want to listen all the way to the end for one of the most poignant, inspiring endings to any episode of The Mel Robbins Podcast.

For more resources, including links to Dr. Gunter’s research, website, and social media pages, click here for the podcast episode page. 

If you liked this research-packed episode, you’ll love Dr. Gunter’s first appearance on The Mel Robbins Podcast, which focuses on menopause: How to Balance Your Hormones: What Your Doctor Isn’t Telling You About Menopause

For another personal episode about health, listen to the recent conversation Mel had with Dr. Rena Malik, MD: I’ve Never Told This Story: Leaky Bladder, Pelvic Floor, UTIs, & Constipation (#1 Urologist Gives Solutions)

Connect with Mel:

• Get Mel’s new free 26-page workbook, What Do You Really Want, to finally answer that question and redefine your future.
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

In today’s episode, you’re going to learn 4 pieces of advice that will help you act confident when you're stressed, be fearless under pressure, reach your potential, and unlock the magic in your life.

If you can’t stop procrastinating, are battling self-doubt, or you just need a reminder that you’re stronger than you think, then this is the episode for you.

And if you know someone who’s not living up to their potential because they keep procrastinating on the actions they need to take, send them this episode and let Mel give them the motivation they need. 

For more resources, click here for the podcast episode page. 

Connect with Mel:

• Get Mel’s free 29-page workbook to make this your best year
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s newsletter 
• Disclaimer

Today's episode is a MUST listen. You won't believe what the latest research is saying about menopause. And you're likely not getting what you need to know from your doctor. 

Did you know perimenopause can begin as early as your 30’s? Or that symptoms can include frozen shoulder, joint pain, ear ringing, migraines, and body odor?

Today, the #1 menopause doctor tells you everything she knows so you can stop guessing and KNOW how to stay healthy and feel amazing in your body.

Dr. Mary Claire Haver joins Mel on the podcast today. She is a board certified obstetrics and gynecology specialist, a certified menopause practitioner from the Menopause Society, and her latest book is The New Menopause. Her advice today will help you optimize your health, no matter what your age. 

You've got symptoms; today's episode has solutions, like:

3 types of foods that will stop your bloating.

2 supplements that will help you sleep better.

1 exercise that will help you lose weight and improve your bone density.

Bookmark this episode and share it with every single woman in your life, because it’s time to change the paradigm: you do not have to live with symptoms that can be resolved and you do not have to suffer.

For more resources, including links to Dr. Haver’s latest book, her free Menopause Empowerment Guide, and reader recommended physicians,  click here for the podcast episode page. 

Connect with Mel:

• Get Mel’s free 29-page workbook to make this your best year
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s newsletter 
• Disclaimer

I’ve lived with ADHD, dyslexia, and anxiety for most of my life.

And I’ve spent the last decade immersed in research around how to improve my mental health, but only recently did I realize there was a big missing piece to the puzzle when it came to being happier, more confident, and more present.

That’s taking care of the brain.

Your brain is your problem-solver.

It’s your memory keeper.

It’s a supercomputer.

If the physical health of your brain sucks, it’s like having a beer belly with IBS for a brain.

If you’re really committed to being a happier and healthier person, it's common sense to keep your brain happy and healthy. But…

The science can be complicated and boring.

More serotonin and dopamine would be great… but I zone out when I am looking at all the research.

That’s why I asked one of the leading experts on brain health to be here today. Dr. Daniel Amen has 40 years of experience as a psychiatrist, 12 New York Times bestselling books, and he’s conducted over 200,000 brain scans, all of which back up the simple tactics he’s about to share with you.

Today’s episode is jam-packed with practical information, so you may even want to listen twice. You can make your brain stronger and more resilient. There are specific changes you can make today, including supplements to take, a change to your walking style, a specific breathing technique to reduce anxiety, and more.

Dr. Amen will also share the one powerful question he’s been asking himself every single day that keeps his brain strong.

He also shares a recipe for a delicious mug of “brain healthy hot chocolate.” I’ll drink to that and a little Brain Health 101.

Xo Mel 

You will learn:
 

• 1:34: The results of my brain scan – and a huge finding that was discovered in my husband’s brain scan
• 9:37: A simple 101 on the brain
• 13:14: The 3 most important habits that have the biggest impact on brain health
• 15:41: The exact thing to say to yourself first thing in the morning to improve your brain
• 16:57: The specific two vitamins that are most important for the health of your brain
• 19:38: The difference between serotonin and dopamine and how to achieve balance between the two
• 25:08: How to tell if you have low dopamine & how to increase it
• 28:55: Why strength training is so important for your overall health
• 30:21: What cortisol is, why it matters, and how to reduce it
• 32:03: The one specific breathing exercise that Dr. Amen recommends for an anxious mind
• 36:06: How to calm a busy brain
• 39:22: The 3 most important words for mental training
• 41:27: What to do if you feel chronically tired
• 43:30: The 5 most important foods for brain health
• 44:21: How to make brain-healthy hot chocolate
• 47:06: What a psychiatrist of 40 years would never do because it’s bad for your brain

Today, you’ll learn the #1 money rule to live by to achieve financial success. 

You’ll also get the secret to stopping fear and anxiety around money for good. 

In this episode, financial expert Farnoosh Torabi will uncover major money myths that leave you feeling trapped and the steps you need to take to get good with money and build wealth. 

Whether you want to start saving, make more, or get out of debt, this episode will lay the foundation for greater financial success. 

This is an open and honest episode that will help you transform your relationship with money, and Mel candidly shares about her experience with financial fear after she found herself $800,000 in debt. 

For more resources related to this episode, click here for the podcast episode page.

If you want more content related to money and finances, listen to this episode next: 5 Rules of Money: How to Make It, Save It, & Be Smarter About It

Connect with Mel:

• Watch the episodes on YouTube
• Get Mel’s new book, The Let Them Theory
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

Today, you’re getting a masterclass in how to manage your emotions and deal with people who cannot tolerate their own. 

Whether you find yourself constantly annoyed, frustrated, or angry…

Or if you’re sick of dealing with people who can’t handle their own emotions…

This episode is for you. You’ll learn powerful, practical, and science-backed skills to master your emotions so that you can stay calm when you’re stressed, be fearless under pressure, and reach your potential.

Dr. Susan David is here to share her best advice with you. Dr. David is an award-winning Harvard medical school psychologist and bestselling author who has been studying emotions, happiness, and achievement for over 20 years. 

She is here to explain how your thoughts and feelings directly affect your actions, careers, relationships, happiness, and health – and exactly what to do about it. 

For more resources, including links to Dr. David’s work, click here for the podcast episode page. 

If you liked this impactful episode, you’ll love listening to this one next with Dr. Becky Kennedy: Why Am I So Triggered? 3 Steps to Control Your Emotions & Rewire Your Response to Stress

Connect with Mel:

• Watch the episodes on YouTube
• Go deeper with Mel’s free video course, Make It Happen
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s personal letter 
• Disclaimer

In this episode, you’ll learn the best expert advice Mel is using right now.

For this one-of-a-kind episode of The Mel Robbins Podcast, Mel hand-picked the top 5 most impactful, insightful, and exciting pieces of advice and rules for life ever shared by her guests. 

Listen as experts give you their best advice that will transform your health, stop anxiety, make you more money, improve your confidence, show when someone is lying to you, and help you live with more meaning and purpose.

This episode is the cheat sheet for the level-up in life you have been looking for.

What should you listen to next? 

You’ll love the full podcast episodes with each of the experts featured today:

Dr. Mark Hyman: “Reset Your Health in 10 Days: Advice From a Renowned MD”

Dr. Luana Marques: “Harvard Professor Says THIS Is the Secret to Success (It’s Not What You Think)” and “Turn Anxiety Into Power: A 3-Step Process to Master Your Emotions From a Harvard Psychologist”

Tiffany Aliche: “5 Rules of Money: How to Make It, Save It, & Be Smarter About It”

Janine Driver: "FBI-Trained Expert Explains How to Read Body Language"

Judie Robbins: "Get Your Sh*t Together: This 85-Year-Old Badass Does More Than You & Me (Steal Her 7 Amazing Secrets)"

For more resources, including links to learn more about each expert on today’s episode, click here for the podcast episode page. 

Connect with Mel:

• Get Mel’s brand new free course Make It Happen
• Watch the episodes on YouTube
• Follow Mel on Instagram 
• The Mel Robbins Podcast Instagram
• Mel's TikTok 
• Sign up for Mel’s newsletter 
• Disclaimer