The Mel Robbins Podcast

Some days, you don’t just feel off. You feel like you’re losing your control of everything. The routine is gone. The house is a mess. Motivation is shot. And suddenly one bad day turns into a week of feeling behind. This episode is the reset you need. Today Mel is sharing 5 simple, science-backed ways to create quick wins and real momentum – one tiny step at a time – so you go from overwhelmed and scattered to clear, grounded, and back in control. These aren’t big life changes. They’re small moves that make a surprisingly big difference to shift your direction so you can feel like you again. You’ll learn: -The 5-minute move that instantly quiets your mental noise and makes everything feel more doable -How tidying up your environment can make your whole brain exhale (and why it works) -The one physical shift that quietly changes your mood and momentum -Why waiting for motivation keeps you stuck, and what works instead -The simple “future you” trick that makes tomorrow feel 10% easier -The nightly question that sends you to bed with a smile, boosts your confidence, and rewires your brain for success If you’ve been stuck in a funk, feeling behind, procrastinating more than usual, or letting life stack up on top of you, this is the clean, one-day reset that will have you saying, “I’m back.” You can turn things around at any time. This is where you start. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: 8 Things to Tell Yourself Every Morning Connect with Mel: Order Mel’s new product, Pure Genius Protein Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

Ever stood in front of the fridge thinking, “What am I actually supposed to eat to get healthy?” Today you are getting your answer. This episode gives you a simple way to decide what to eat to stay healthy without complicated math, crazy recipes, or “bro science”. In this episode, Mel sits down with Dr. Amy Shah, MD. Dr. Shah is a leading expert in the role nutrition plays in health, longevity, and hormone regulation. She has been in clinical practice for 22 years as a double-board certified medical doctor with specializations in nutrition, internal medicine, and immunology. She has a degree in nutrition and trained at Cornell University, Harvard University, and Columbia University. She is the author of two bestselling books about nutrition, hormones, and lifestyle changes, including her newest book, Hormone Havoc. She’s also one of your favorite experts to ever appear on this show – and today she’s back with a brand new episode to give you a simple, science-backed framework you can remember even on your busiest day. It’s called 30/30/3. It’s designed to help you feel better fast, support your hormones, stabilize your energy, and make meals simpler without tracking, obsessing, or living on willpower. Mel and Dr. Shah talk about why these matter for women’s bodies and hormones, how to make it realistic with normal groceries, and what small shifts can start changing how you feel faster than you’d expect. By the end, you’ll know what to eat today to support your body, and the foods you should avoid. In this episode, you’ll learn: -The 30/30/3 protocol: 30g protein in your first meal, 30g fiber per day, 3 probiotic foods daily -Why protein is for more than muscles: it supports mood, focus, gut lining, and energy and cuts your cravings -The quick label trick to spot foods that claim protein but don’t deliver -Common “health foods” that quietly sabotage your goals. -How fiber impacts hormones, inflammation, and brain health -The probiotic foods that actually count (and why probiotic pills often don’t work) -Tiny food upgrades that can help your gut health improve quickly -How to eat healthy without tracking your life or living on salads. Almost all “healthy eating” advice is either confusing, unrealistic, or focused on getting smaller, not getting stronger, happier, and energized. This is a simple, research-backed roadmap that makes healthy eating finally feel doable. If you want clarity, simplicity, and a plan you’ll remember tomorrow, start here. For more resources related to today’s episode, click here for the podcast episode page.  If you liked the episode, check out this one next: The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy To learn more about Pure Genius Protein, which is discussed in the episode, click here. Connect with Mel:  Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

This episode is for you: the person holding everything together. If your days are packed with work, caregiving, and nonstop demands, this is what you need to hear right now. Today, Mel sits down with one of the world’s leading experts on time management, Laura Vanderkam. She’s a New York Times bestselling author, a researcher who’s studied thousands of real schedules, a mom of five, and a total realist about how busy life can get. Laura Vanderkam’s approach isn’t “do more.” Laura’s not selling hacks. She gives you a clearer map of your days and a few small changes that reduce the chaos and help you feel more in control. When you’re maxed out, Laura says you don’t need “more time,” you need to stop spending your limited time on default. Laura helps you see the small, real openings in your week and she shows you exactly what to do with them so you feel less trapped and a little more in control. This is not a lecture about hustling harder or optimizing your life. It’s a practical reset that will help you feel less behind and it will lighten your load fast. You will: -Find hidden pockets of time already in your schedule -Choose what matters most (without guilt) -Use one habit that creates more breathing room -Make space for what you keep putting off (even with a full-time job) -End your day with more energy instead of more exhaustion If you’ve ever thought, “I have no free time,” “I’m always behind,” or “I don’t even know where to start,” this episode will change the way you look at your week and help you take back a little more control. Because when your time feels calmer, everything feels a little more doable. And when you learn to take control of your time, you start taking control of your life. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: If You’re Feeling Overwhelmed, You Need to Hear This Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

Today, Mel has one of the most powerful conversations you’ll ever hear on this podcast. If you’ve been feeling overwhelmed, discouraged, exhausted, or numb by what you’re seeing in the news, today’s episode is for you. When life feels uncertain, it’s easy to start pulling back, numbing out, and bracing for the next thing. You’re not alone. That’s why you need to hear from Mel’s guest today, Bryan Stevenson. He is one of Mel’s personal heroes, and he is the kind of human being who restores your faith in what’s possible. Bryan is a world-renowned civil rights lawyer and author of Just Mercy, one of the most powerful books of our time, which was turned into a movie in which Michael B. Jordan played Bryan. He is the founder of the Equal Justice Initiative and has argued and won cases before the United States Supreme Court. He has saved over 140 people from death row, many of whom were wrongly convicted, and his work has fundamentally transformed the conversation about justice, mercy, and human dignity. This is one of the most honest, compassionate, and uplifting conversations Mel has ever had with a guest, which is why today, Mel wanted to share again the conversation she had with him. You’ll learn: -How to stay hopeful without denying reality -Why compassion is a form of courage -What resilience looks like when life is hard -How to find purpose and meaning by helping others -How to stop numbing out and start showing up again -How small actions create real change -Exactly what you can do in your community to make a difference Bryan is here to show you how to look deeper within yourself and to stand up even when the world is telling you to sit down. And in doing that, he’ll remind you that hope might just be the most powerful gift you can give to the world, to other people, and to yourself. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: Renew Your Spirit: 5 Ways I’m Finding Hope & Strength Right Now 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 going to hear a conversation that will help you find meaning again - especially if you’ve been feeling lost, stuck, stretched thin, or quietly wondering, “Does any of this even matter?” Joining Mel is Ocean Vuong - one of the most acclaimed writers of our time and the bestselling author of On Earth We’re Briefly Gorgeous. His newest book, The Emperor of Gladness, moved Mel so deeply she knew she had to bring him on the podcast - because Ocean has a rare gift: he puts words to feelings you’ve had, but never knew how to say out loud. Ocean is an award-winning poet, a MacArthur Fellowship “Genius Grant” recipient, and a professor at NYU. He writes and speaks about grief, love, identity, hardship, and hope with an honesty that doesn’t just hit… it stays with you. This episode is an invitation to pause, reset, and reconnect with yourself. It will help you stop judging where you are, release the pressure you’re carrying, and remember that you don’t need to become someone else to be worthy - or to build a meaningful life. Even if you’ve never read Ocean’s work, this conversation will feel like someone finally handed you the words you’ve been searching for. In this episode, you’ll learn: -How to find meaning even when you’re behind in life -How to move through grief without shutting down and let beauty exist alongside pain -Why chasing who you “should” be is keeping you stuck and how to come back to yourself -How to reconnect with yourself when you’ve been in survival mode for too long -How to feel calmer and more grounded when life feels uncertain - How to reprogram your mind for more positive thinking By the end of this episode, you’ll feel more hopeful, more centered, and more at peace with where you are - with permission to be exactly who you are, right now. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: Why You Feel Lost in Life: Dr. Gabor Maté on Trauma & How to Heal Connect with Mel: Order Mel’s new product, Pure Genius Protein Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

In today’s episode, you’ll learn how to get motivated, even when you don’t feel like it. If you feel unmotivated, scatter brained, or exhausted… If you keep reaching for your phone, wine, or the remote even when you want to stop… If you’re frustrated with yourself for lacking discipline…. This conversation will help you stop wasting time and finally understand why it’s so hard to do the things you know you should do. Joining Mel today is Dr. Anna Lembke, MD, who is the world’s leading expert on dopamine and compulsive behavior. Dr. Lembke is a professor of psychiatry and addiction medicine at Stanford University, chief of Stanford’s Addiction Medicine Dual Diagnosis Clinic. She is also the New York Times bestselling author of Dopamine Nation and the upcoming Radical Surrender She has served on the boards of several state and national addiction-focused organizations, and has testified before the United States House of Representatives and Senate. But even with all of her knowledge, she will share with you: she also falls into the same traps you do! In this episode, Dr. Lembke explains the truth most people don’t understand: Modern life has trained your brain to chase constant dopamine hits, and that’s why motivation, focus, and joy feel harder than ever. But here’s the good news: you can reset your brain. Dr. Lembke walks you through the science of dopamine, pain, pleasure, and motivation, and shares a practical protocol for rebuilding focus, energy, and self-control in a world designed to hijack your attention. In this episode, you’ll learn: -The “pleasure–pain seesaw” that explains why you keep reaching for the thing you swear you’re done with -How dopamine really works (and why chasing pleasure backfires) -The hidden reason scrolling, snacking, and multitasking make you feel worse, not better -The simple but powerful way to rebalance pleasure and pain -What to do when you feel stuck in compulsive habits you “can’t quit” This is not a conversation about shame, addiction labels, or self-control. It’s about taking your brain back. If you want more energy, clarity, and motivation, and if you’re ready to stop fighting yourself and start working with your brain, this episode is for you. For more resources related to today’s episode, click here for the podcast episode page.   If you liked the episode, check out this one next: How to Create a Successful Mindset: The Science of Passion and Perseverance Connect with Mel:  Order Mel’s new product, Pure Genius Protein Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

In this episode, you’ll learn the best financial advice you’ll ever hear. It’s your guide to taking control of your money and learning the rules of how to make it, save it, and spend it better. Maybe you’re trying to pay down debt.  Maybe you’re wondering how you’ll ever afford a home.  Maybe you’re doing “okay,” but you don’t feel confident about the future, and you don’t know the best place to invest your money. Or maybe you want to know what really works to save money, make more money, invest money, and how to stop feeling like you’re behind.  This episode will show you exactly what to do. Today, Mel is joined by David Bach. David is one of the most trusted voices in personal finance for a reason: He teaches the rules of money in a way that makes you feel calm, capable, and in control. He’s a 10-time New York Times bestselling author behind The Automatic Millionaire, and he’s here to give you the simple money habits and tools that you can apply to your life today.  You’ll learn: -The rules of money that determine whether you build wealth or stay stuck (no matter what you earn) -”The 2 escalators to wealth” and how you can get on them -The money mistake that can wreck your future even if you’ve “done everything right” -What every couple needs to know about money before it’s too late -The exact stocks to invest in over the long term -The exact blueprint of what you should do with your 401k -The $27.40/day formula that turns into $4.4 million -Why you can start feeling better about your life before you’re debt-free -Specific advice for women, including what every widow needs to know -The easiest ways to take control of your finances with the greatest payoff As David puts it, either you have a plan for your money, or someone else does.  Your plan starts here.  For more resources related to today’s episode, click here for the podcast episode page.   If you liked the episode, check out this one next: More of the Best Financial Advice You’ll Ever Hear. Connect with Mel:  Order Mel’s new product, Pure Genius Protein Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

If you’ve been thinking, “What is going on with my body?” Today, you are getting your answers. You’re going to learn the real science and brand-new research of perimenopause and menopause and the simple, research-backed changes that can help you feel stronger, calmer, and more in control, starting now. For way too long, women have been left guessing about hormone changes, weight gain, sleep issues, mood swings, and why workouts that used to “work” suddenly don’t. Most of the advice out there is outdated, generalized, or based on bodies that are not female. That changes today. In this eye-opening episode, Mel brought back her most popular guest of all time: Dr. Stacy Sims, PhD, to give you the exact plan on how to train your body to adapt to the changes, instead of just “dealing with it.” Dr. Sims is a professor at Stanford and Auckland University of Technology, a world-renowned exercise physiologist and nutrition scientist, and a leading researcher on female-specific health and nutrition. She breaks down why menopause is not the end of you. It’s just a transition, and with the right tools, your body can thrive for the next 40 years. Today’s episode has solutions, including new information that goes beyond what has ever been shared on this podcast before. In this episode, you’ll learn: -How to rewire your body to thrive without estrogen -Why belly fat shows up in menopause (and why it’s not the same kind of fat as before) -The specific diet and nutrition that help with mood and sleep -What happens to your brain, mood, sleep, and body fat when estrogen drops -Why menopause is basically reverse puberty  -The #1 thing that changes everything in midlife: heavy strength training (and how to start in 10 minutes) -The new cardio that works with menopause (short sprint intervals) and why “moderate hard” workouts always backfire -The injuries nobody warns you about – frozen shoulder and plantar fasciitis – and what to do about them Bookmark this episode and share it with every single woman in your life. You do not have to live with symptoms that can be resolved, and you do not have to suffer. You can train your body to adapt to the changes – and you can start this week. For more resources related to today’s episode, click here for the podcast episode page.  If you liked this episode, check out Dr. Stacy Sims’ first appearance on The Mel Robbins Podcast: The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy To learn more about menopause, listen to this interview with Ob/Gyn Dr. Mary Claire Haver: The #1 Menopause Doctor: How to Lose Belly Fat, Sleep Better, & Stop Suffering Now Connect with Mel:  Order Mel’s new product, Pure Genius Protein Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

This episode will change the way you show up in your love life - whether you’re in a relationship, healing from one, or hoping to find the right one. If your relationship feels stuck, if the spark is gone, if you’re always the one apologizing, or if you’ve been shutting down to avoid conflict, or you just wish things were a little bit better, you are not alone. What you’ll learn here will completely transform how you love and how you’re loved in return. Today, Mel is joined by one of the most powerful voices in modern therapy: Terry Real. Terry is a bestselling author, renowned couples therapist, and the founder of Relational Life Therapy. His private clients are some of the most famous people in the world - and in this episode, you're getting his most transformational insights for free. This conversation is raw, practical, and packed with tools that will open your eyes and your heart. Mel shares vulnerable moments from her own 29-year marriage to her husband Chris, and Terry brings the kind of clarity that instantly changes how you think about yourself, your partner, and what love really requires. You’ll learn: -What to do when you’re the one who always gives -The mindset shift that makes real intimacy possible again -What to say when your partner shuts down, withdraws, or ignores you -How to hold someone accountable without turning it into a fight -Why most fights aren’t about what you think they’re about -And the habits that every successful relationship has in common This is a total reset on how you think about love, conflict, and connection. If you’re tired of repeating the same arguments, feeling unseen, or wondering if things will ever change, this conversation shows you how to break the cycle and build the kind of relationship you didn’t think was possible. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: How To Create Better Relationships: 6 Surprising Lessons From 28 Years Of Marriage Connect with Mel: Order Mel’s new product, Pure Genius Protein Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

In today’s episode, you’re going to learn an easy and proven way to build good habits and break bad ones. Here to offer you a guide to improving your life, no matter what your goals are, is James Clear – the #1 New York Times bestselling author of Atomic Habits, which is one of Mel’s favorite books. James Clear is one of the world’s leading experts on habit formation and behavior change. His work has helped millions of people lose weight, quit smoking and vaping, stop drinking, build businesses, start new chapters, achieve lifelong goals, and become the person they want to be. In this conversation, James reveals a simple truth most people never learn: if you’re struggling to change your habits, the problem isn’t you – it’s your systems. Bad habits don’t repeat because you lack motivation or willpower. They repeat because your system is designed to produce them. James breaks down the proven frameworks behind lasting change and explains how tiny, consistent improvements compound into extraordinary results over time. And even if you have read the book Atomic Habits, which Mel has several times, there are things in the interview today that James says that he has never shared before. He will also cover the things he wished he had written about when he wrote Atomic Habits 7 years ago! In this episode, you’ll learn how to: -Make time for new habits -Overcome a lack of motivation -Design your environment to make success easier -Get back on track quickly when you fall off course -How 1% improvements compound into extraordinary results -The difference between goals and systems - How to break bad habits without relying on willpower -The identity shift that makes change permanent By the end of this episode, you’ll understand why change has felt so hard in the past - and you’ll walk away with a proven system you can use for the rest of your life. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: How to Get Things Done, Stay Focused and Be More Productive Connect with Mel: Order Pure Genius Protein Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

This episode is about taking your power back and giving yourself the credit you deserve. Everyone needs a friend who reminds you who you really are. Today, Mel is that friend. In this episode, Mel shares 7 powerful things to remind yourself every day. These carefully chosen sentences pull you back into your strength, your courage, and your confidence. They are the words you need to hear that activate the most capable version of you. This episode will help you: -Reclaim your power when you’ve been playing small or second-guessing yourself -Set boundaries that protect your energy without guilt -Stop letting other people’s moods, opinions, or expectations dictate your day -Get out of comparison and focus on your own progress -Let go of what’s draining you and refocus on what actually matters -Move forward with more clarity, confidence, and intention These powerful reminders are paired with the science behind why they work, so you’re not just inspired in the moment, but so you understand how to make changes that last. Mel reminds you what you need to hear most: you are not powerless. This episode is not about fixing what is wrong with you. You are not broken. It’s about remembering who you are and how capable you’ve always been. You’ll walk away feeling more grounded, more in control, and more like yourself. Hit play when you want to feel clear, steady, and back in charge. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: How to Make 2026 the Best Year: 6 Questions to Ask Yourself As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook to help you make 2026 a great year. 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. Connect with Mel: Get on the waitlist for Pure Genius Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

Today’s episode is a MUST listen. This is your 2026 Body Reset and it’s all about taking control of your health once and for all. If you want to get stronger, lose fat, move better, and feel good in your body again – without extreme workouts, punishing diets, or guessing what actually works – this episode will give you a clear, proven path forward. For too long, people have been told to ignore pain, push through exhaustion, and accept stiffness, weight gain, and chronic discomfort as “part of getting older.” That ends now. Today, Mel sits down with Dr. Betsy Grunch, one of the top neurosurgeons and spine surgeons in the world, known to millions online as Lady Spine Doc, where her advice on health has earned her over 185 million likes on TikTok alone. In this powerful, practical episode, Dr. Grunch breaks down how to eat, sleep, and move in a way that protects your body, builds strength, and keeps you out of pain. She shares her own transformation from caregiver to neurosurgeon to losing over 85 pounds and rebuilding her own health, and what that taught her about sustainable change. Then, she reveals the proven protocol she uses with patients every day to help them lose fat, regain strength, and take control of their health. She also explains why most people are unknowingly damaging their bodies through everyday habits, why pain is a warning sign you should never ignore, and how small changes compound into massive results over time. In this episode, you’ll learn: -The everyday habits that quietly damage your spine (and speed up aging) -The biggest posture and movement mistakes most people make -What tech neck is and how to reverse it -How to sleep for better spine health (including the best positions and pillow) -How to rebuild muscle and gain mobility with 2 simple exercises -How to get stronger and lose fat without wrecking your joints or back -Why sitting, sleeping, and lifting the wrong way accelerates aging -The simple strength principles that protect your body for life If you want 2026 to be the year you feel stronger, leaner, and more capable in your body, this episode is for you. For more resources related to today’s episode, click here for the podcast episode page. As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook to help you make 2026 a great year. 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. If you liked the episode, check out this one next: Change Your Body & Your Life in 1 Month: 4 Small Habits That Actually Work Connect with Mel: Get on the waitlist for Pure Genius Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

In today’s episode, you’re going to learn exactly how to achieve your goals, stay motivated, and create real, lasting change in your life. If you’ve struggled to create change that sticks… If you know exactly what you want to change, but can’t follow through… If you’re tired of blaming willpower… This conversation will give you clarity, relief, and a proven way forward. Joining Mel today is Dr. Katy Milkman, PhD, one of the world’s leading behavioral scientists, an endowed professor at the Wharton School of Business at the University of Pennsylvania, and co-founder of the Behavior Change for Good Initiative. In her lab at UPenn, Dr. Milkman consolidated the findings from 192 researchers and found that there are 7 hidden barriers that stop people from changing, even when they desperately want to. Today, she walks through each of the 7 barriers and explains why each barrier requires a different, evidence-backed strategy. Trying harder doesn’t work. Using the right tool does. Dr. Milkman will also share the secret weapon for creating real change in your life called the Fresh Start Effect. In this episode, you’ll learn: -The real reason change feels so hard – and why you’re not lazy, broken, or lacking discipline -The 7 hidden barriers that quietly stop you from following through -How to identify which barrier is blocking you -Why willpower keeps letting you down and what works when motivation disappears -Why procrastination, impulsivity, and forgetting are predictable and the simple tools that stop them -How to make hard habits feel easier and more rewarding, so they finally stick -The science-backed way to design your environment for success instead of relying on self-control In this conversation, Dr. Milkman gives you a practical framework to stop fighting yourself and start working with how your brain actually functions. If you’re ready for this year to be different, this episode is for you. You’re not broken. You’re not behind. And once you understand the science, change finally becomes possible. For more resources related to today’s episode, click here for the podcast episode page.  If you liked the episode, check out this one next: The 7‑Day Habit Reset: Start Today, Feel Different By Next Week As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook to help you make 2026 a great year. 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. Connect with Mel:  Get on the waitlist for Pure Genius Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

In this episode, you’re getting the best of the best of The Mel Robbins Podcast. These are the 9 moments people couldn’t stop talking about this year. In 2025, Mel released 106 episodes of the podcast and featured 75 experts who shared their transformative insights on health, relationships, mindset, and more. Together, this adds up to thousands of takeaways. Because your time is valuable, Mel is giving you a gift today: She and her team crunched the data, reviewed hundreds of hours of content, analyzed listener feedback, and pinpointed the moments you saved, replayed, and wrote about – the moments that made people sit up straighter, breathe deeper, and whisper, “Oh… that explains everything.” Whether you’re new to the podcast, are figuring out which episodes to listen to next, or want to hear the most impactful advice summarized, today’s episode is for you. These 9 ideas changed something in how you see yourself, how you heal, how you eat, how you love, how you relate to your family, and what you believe is still possible for your life. If you’re ready for the kind of insight that rearranges how you think and how you live, start with these 9 moments people couldn’t stop talking about – including the #1 most-shared episode of the entire year on both Spotify and Apple Podcasts. This episode is the cheat sheet for the level-up in life you have been looking for. Want more from these experts? Check out the full episodes here: Jay Shetty: A Process for Finding Purpose: Do THIS to Build the Life You Want | Apple | Spotify | YouTube Danielle Bayard Jackson: It’s Not You: The Real Reason Adult Friendship Is So Hard & 3 Ways to Make It Easier | Apple | Spotify | YouTube Dr. Dawn Mussallem: Mayo Clinic Cancer Doctor: 5 Foods That Heal the Body, Starve Cancer, & Prevent Disease | Apple | Spotify | YouTube Vanessa Marin: Your Guide to Better Sex, Intimacy, & Love From a World-Leading Sex Therapist | Apple | Spotify | YouTube Jason Wilson: The Real Reason Boys and Men Are Quietly Giving Up & What They Need to Hear | Apple | Spotify | YouTube Dr. Stacy Sims: The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy | Apple | Spotify | YouTube Dr. Vonda Wright: Look, Feel, & Stay Young Forever: #1 Orthopedic Surgeon’s Proven Protocol | Apple | Spotify | YouTube Dr. Gabor Mate: Why You Feel Lost in Life: Dr. Gabor Maté on Trauma & How to Heal | Apple | Spotify | YouTube Bryan Stevenson: This Conversation Will Change Your Life: Do This to Find Purpose & Meaning | Apple | Spotify | YouTube For more resources related to today’s episode, click here for the podcast episode page. As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook to help you make 2026 a great year. 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. Connect with Mel: Get on the waitlist for Pure Genius Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

If the holidays stir up feelings about your family - stress, guilt, grief - this episode is for you. Whether you love spending time with them, can only handle them in small doses, or stay away for your own sanity, being around family has a way of pushing every button you’ve got. That’s why Mel invited Dr. Mariel Buqué, a Columbia-trained psychologist and leading expert on family dynamics and generational patterns, to share the real reason why your family stresses you out. Dr. Buqué will help you see how the home you grew up in and the role that you played in your family shaped you as a person. She will also explain why the same tension, guilt, and arguments keep repeating year after year and how you can shift this dynamic. In this episode, you’ll learn about: -How no siblings grow up in the same family, and why it’s important to understand this -The specific challenges and lasting impact of being an eldest daughter -How women in particular absorb family stress, and the impact this can have on autoimmune diseases -How family trauma can be passed down through generations until someone decides to break the cycle -The impact on you of how your parents were parented -Specific daily tools and tactics to use around your family -How to do the work to heal yourself, even if others are not supportive This conversation will give language to what you’ve been feeling for years and tools you can use immediately: at the holiday table, on the phone, or in everyday life. It’s an invitation to stop absorbing everyone else’s stress, see your family with clearer eyes, and protect your peace. For more resources related to today’s episode, click here for the podcast episode page. As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook to help you make 2026 a great year. 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. If you liked the episode, check out this one next: The One Tool to Transform Your Relationships: The Let Them Theory Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. Get Mel’s #1 bestselling book, The Let Them Theory Get on the waitlist for Pure Genius Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

Today, you are going to learn scientifically proven ways you can use your mind to upgrade your life, starting with your body, your energy, and your confidence. In this episode, Stanford professor and leading psychology and mindset researcher Dr. Alia Crum reveals the science behind how your thoughts shape your body, your energy, and your health. She’s proven over and over again that your thoughts about exercise, stress, and food are working against you – and how you can change them. She’ll explain that this isn't just about thoughts, but that you have settings in your mind that you need to change. This is not positive thinking. This is repeatable, evidence-based science behind mindset, motivation, and physical change. You’ll learn: -The one mindset shift that makes healthy habits feel easier instead of exhausting -The groundbreaking studies proving your beliefs can change your biology -How to make workouts easier so you get fitter, faster -How the “settings in your mind” influence your metabolism, hunger, stress, and recovery -How to make healthy eating easier so you feel your best every day -How to stop fighting your body and start working with it -How to feel more energized, capable, and consistent without forcing yourself -How to overcome your worst fears so you don’t let anything hold you back If you are tired of criticizing yourself, tired of your fears and anxiety, and tired of never seeing the results you deserve, Dr. Crum is going to teach you, step by step, exactly how to change the settings in your mind to achieve anything you want. Once you hear this, you’ll start noticing shifts in places you never expected. For more resources related to today’s episode, click here for the podcast episode page. As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook to help you make 2026 a great year. 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. If you liked the episode, check out this one next: How to Create a Successful Mindset: The Science of Passion and Perseverance Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. Get Mel’s #1 bestselling book, The Let Them Theory Get on the waitlist for Pure Genius Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

In today’s episode, you’re going to learn what nobody tells you about grief and loss. Whether you’ve lost someone recently, years ago, or are anticipating a loss, this conversation will give you clarity, relief, and a way forward. Or if someone you love is grieving and you feel helpless and want to know how to support them, after this conversation you will know exactly what to say and do. Joining Mel today is David Kessler, one of the world’s most renowned experts on grief and loss and bestselling author of eight books, who has spent more than 40 years helping millions of people through the hardest moments of their lives. David has lived profound loss himself, and he brings a rare combination of research, compassion, honesty, and hard-earned wisdom. What he shares today will change the way you understand grief, your own emotions, and what healing actually looks like. In this episode, you’ll learn: -The real reason grief feels so confusing (and why you’re not “doing it wrong”) -The biggest mistakes people make when they’re grieving -What to say (and what never to say) when someone you love is grieving - Why waves of sadness hit you out of nowhere - What grief bursts and love bursts are and what they mean -Why guilt is so common after loss and how to release it -How to carry your love forward without being trapped in pain -The surprising ways laughter and anger help you heal Today, David offers you a simple framework to live with more peace, grace, and meaning after loss. If you’ve ever felt alone in your grief, confused by your emotions, or pressured to “move on,” this conversation is for you. You are not doing it wrong. You are not alone. And with David’s clear, compassionate guidance, you’ll understand how healing can become possible. For more resources related to today’s episode, click here for the podcast episode page. As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook to help you make 2026 a great year. 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. If you liked the episode, check out this one next: Why You Feel Lost in Life: Dr. Gabor Maté on Trauma & How to Heal Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. Get Mel’s #1 bestselling book, The Let Them Theory Get on the waitlist for Pure Genius Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

Do you want to make 2026 your best year yet? An amazing year doesn’t happen by chance. It happens by choice. And there are only 6 questions to ask yourself for instant clarity and insight. Your answers will show you what the very next steps are in your life. The brand new companion workbook to this episode can be found at melrobbins.com/bestyear. In this episode, Mel walks you through her empowering, research-backed, year-end ritual designed to set you up for success. By the end, you’ll know exactly where to steer your energy to make next year your best yet. She will cover: -The powerful year-end ritual she has used for the past 22 years -The simple question to ask yourself to know what you really want -Why doing this every single year is the key to her own success - and how if you've done this process in the past, you can take it up a notch this year -How to use your camera roll to highlight your year -The one best step you should take after listening to this episode -Her own reflections on the year and the goals she is setting. This episode comes with a 20-page companion workbook. This brand new workbook is designed 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. To learn more about Pure Genius, which Mel mentioned in today’s episode, click here to get on the waitlist. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: How to Reinvent Your Life Starting Today Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. Get on the waitlist for Pure Genius 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

This episode is a MUST listen. If you feel stuck right now - whether it’s with your health, your job, your habits, your relationships - this conversation is for you. Today, you’re getting a new framework that helps you create an instant shift, and it comes from one of Mel’s favorite thinkers on the planet: Mark Rober. Mark is a NASA engineer who turned his love of science and education into the #1 science education platform in the world, with 72 million YouTube subscribers. And here’s here to teach you a completely different way to approach goals, confidence, and happiness: Treat your entire life like an experiment. Mark has spent his life turning failure into data, setbacks into experiments, and high-pressure work into play. He has synthesized every single thing he has learned into a few simple tools and strategies that he is teaching you today. His personal framework, rooted in engineering, will help you achieve your goals, improve your habits, be happier, make better decisions, have more fun, and become more confident. This is about thinking like an engineer, not to build rockets, but to build a better life. You’ll learn: -How to make your goals more fun so you stick with them -What the Super Mario Effect is and how it will change how you think about “failure” forever -A stress-free way to choose your next step when the future feels blurry You’ll also learn the lessons behind some of his wildest experiments, his simple method for beating overwhelm and uncertainty, and a specific message for teachers. If you’re tired of overthinking, afraid to make a move, or bored with your own excuses, this episode is a masterclass in engineering your way forward and turning failure into fuel. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: 3 Questions to Ask Yourself to Figure Out What You Really Want. Still looking for a holiday gift? One of Mel’s favorite gifts to give is a CrunchLabs subscription. And as a gift to listeners of The Mel Robbins Podcast, Mark is offering a special discount of 15% off any CrunchLabs subscription using the code MELROBBINS. These monthly subscription boxes, created by Mark, are great for the kids in your life because they are designed to foster creativity, inspire hands-on engineering, and teach robotics and coding skills. Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

If you’ve been feeling the itch for something more in life: a new chapter, a new dream, a new version of yourself – this episode is your green light. It is a guide to how you can transform your life at any moment. Today, Mel sits down with her friend Hoda Kotb. Hoda, more than anyone else, will prove to you that reinvention is something you CAN do. In her twenties and thirties, she climbed the ranks in newsrooms across the country and refused to quit until she landed one of the most coveted jobs in the world, a co-anchor of the Today Show. In her forties she became a breast cancer survivor, in her fifties she adopted her daughters and became a mother for the first time, and at sixty, she walked away from the peak of her career to launch a brand-new business with no prior experience. Every single time life whispered, “It’s too late for you,” Hoda said, “No, it’s not. Watch me.” The wisdom she is sharing, directly with you, will prove that it's not too late – you can reinvent your life. She is going to walk you step by step through how she did it, over and over again. She will teach you how to: -“Stop the train” of your life, zoom out, and honestly ask, “Is this actually enough for me?” -Find the courage to give voice to the quiet dream you’ve buried because you’re afraid it won’t happen -Keep going when other people say you're not good enough -Reframe fear, rejection, and “no” using Hoda’s wild early-career story (27 rejections and ONE person who changed everything) -Truly start to believe that you do deserve more If you feel stuck in your job, your relationship, your routine, or just in a version of yourself you’ve outgrown, this episode is your permission slip and your playbook. This is your sign. This is your moment. Let Hoda show you what’s possible. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next with Dr. Martha Beck: 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

This is one of the most motivating episodes of all time on The Mel Robbins Podcast. If you’ve ever felt stuck, unmotivated, or like it’s too late to reach your potential, you need to hear this conversation. Today’s episode is a wake-up call. You can break free of regret, shame, and fear. You can become the person you know you’re meant to be. It’s not too late to change. And this conversation will show you how. Today, you’re going to meet one of the most inspiring and motivational human beings on the planet, viral powerhouse Wallace Peeples, also known as Wallo. Wallo spent 20 years in prison and came out with nothing but $1,000, a used iPhone, and a mission to change his life. Now, he reaches millions every week with a message that reminds you that you are capable of so much more. Whether you’re rebuilding after a setback, struggling to believe change is possible, or finally ready to stop making excuses and start moving, this conversation will light a fire under you. And fair warning: this episode is more intense than the average episode. More cursing. But also more truth and even more fuel. Because sometimes that’s what breakthrough sounds like. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: It’s Not Too Late: How to Transform Your Life at Any Moment 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 are tired of your own excuses… If you are tired of starting out strong, only to end up in the exact same place… If you feel like you can’t get your life together… If you feel unmotivated and exhausted… That makes complete sense. The end of the year is almost here and you need a little PUSH to get over the finish line. So Mel is giving you the simple reset you need to finish the year with energy and focus. Today, Mel is joined by Pulitzer Prize–winning journalist and bestselling author Charles Duhigg, and he’s breaking down the three small habits that will quietly reset your mind and body and change your life with the least amount of effort. The 3 habits are small. They are doable, and they are designed to work when you’re tired, unmotivated, and fed up with yourself. There is a reason this episode is dropping right now, on Cyber Monday. It’s because you don’t need a new pair of leggings or a tech gadget to make your life better. You need just one hour to listen to this episode. Forget complicated routines. Charles gives you the 3 things that work. You’ll discover: -The 3 most important habits to create the most possible change in your life, for the least amount of effort -The mindset trick that makes "getting fit" MUCH easier -The ARC Morning Formula to try tomorrow -The “hot mind” vs. “cold mind” approach and why it matters -How to motivate yourself to change your behavior You will be able to quietly upgrade everything in your life. This is not another productivity pep talk. It’s a playbook that you can start using today. For more resources, click here for the podcast episode page. If you liked the episode, check out Charles’ first appearance on The Mel Robbins Podcast: How to Talk to Difficult People: Proven Strategies to Stop Arguments & Feel Connected Again 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’ll learn a simple tool you can use to feel happier and more connected to your loved ones. Mel is teaching you a few simple gratitude practices, ones you can do with your family, your partner, or even in a group text, that are proven to lower stress and make any relationship better. Mel used to cringe at the word gratitude. The fake smiles. The toxic positivity. The pressure to be “thankful” while your life is falling apart. But then she uncovered the real science – and what it does to your brain and body is shocking. This episode is not about keeping a journal or faking a smile. This is about rewiring your brain, resetting your nervous system, and reclaiming control of your emotional state using simple, proven tools backed by cutting-edge research. You’ll learn: -How gratitude shifts your brain out of survival mode and into clarity and calm -The surprising link between gratitude and inflammation, heart health, and sleep -How one group text a day can make gratitude stick (and make it contagious) Want to be happier? Want to feel more grounded, more emotionally in control, and less hijacked by your stress? Start here. These tools are simple enough to try with your partner. They’re powerful enough to shift the tone in your home. And they’re easy enough to send in your favorite group text. By the end of this episode, you’ll walk away with 3 science-backed practices that change how you think, how you feel, and how you move through your day – starting today. For more resources related to today’s episode, click here for the podcast episode page. If you liked this episode, check out these ones next, with the experts featured in this episode: Dr. Tara Swart: The #1 Neuroscientist: After Listening to This, Your Brain Will Not Be the Same Dr. Aditi Nerurkar: #1 Stress Doctor: 5 Tools to Protect Your Brain From Stress & Feel Calmer Now If you liked the episode, check out this one next: How to Deal with Difficult People & Not Get Stressed Out Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

In today’s episode, you’re going to learn the root cause of why you feel stuck. Whether you feel trapped in self-doubt, overwhelmed by anxiety, or find yourself in a dynamic that keeps repeating, this conversation will show you how to break free. Joining Mel today is Lori Gottlieb: world-renowned therapist, writer of the “Dear Therapist” column for The New York Times, and bestselling author of “Maybe You Should Talk to Someone.” Lori is here to help you change the most powerful force shaping your life: the story you’re telling yourself. What she shares today will change the way you see yourself, your relationships, and your past. In this episode, you’ll learn: -How to identify the story that’s keeping you stuck -What emotional trauma has to do with your inner dialogue -How anxiety is fueled by the way you talk to yourself -The simple tools to calm anxiety and stop spiraling -The biggest questions people bring to therapy and what they all have in common -How to reclaim the author role in your life and stop being defined by your past If you’ve ever felt like you missed your shot, like you’re too much or not enough, or that it’s too late to feel better, this conversation is for you. You are not the story you’ve been telling yourself. You are the author. And today, with Lori’s help, you’ll learn how to write something new – starting now. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: The Truth About Anxiety & ADHD: Life-Changing Tools From a Renowned Psychiatrist Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

What if you could meet with your older, wiser self for a few minutes and get all the answers you need to live a life you’re proud of? A life with more joy and fewer regrets. A life of purpose and passion. That’s exactly what this episode feels like. In this powerful conversation, Mel sits down with Dr. Karl Pillemer, director of Cornell University’s Legacy Project. Dr. Pillemer has spent years researching the lessons and regrets of thousands of people in their 80s, 90s, and 100s. His mission? To gather the life lessons they most want you to know, before it’s too late. What his research reviews is not vague inspiration. It’s sharp, honest truth about what makes a good life and what everyone gets wrong. This wisdom is a gift, delivered while you still have time to use it. In this episode, you’ll learn: -The biggest regrets people carry into their final years, and how to avoid them -The simple shift that leads to lasting happiness -What people in their 90s say they would do differently if they were your age -How to stop waiting for your “real life” to start – and start living it now. Let this be the conversation that changes you. Because the people who’ve lived the longest are clear on one thing: It all goes by so fast. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: What Matters Most In Life (In Memory of Judge Frank Caprio). Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

Today, you are getting research-backed strategies for handling difficult people. If you’re done being dismissed, talked over, or made to feel small, this episode will help you show up with power - and walk away with peace. Whether it’s family, coworkers, friends, or anyone who knows how to trigger you, today you’re getting tools for dealing with difficult people. In this solo episode, Mel dives deep into how to respond to disrespect, deal with emotionally immature behavior without losing yourself, and finally stop overreacting and overexplaining around people who are never going to change. Mel also discusses The Let Them Theory, the powerful relationship tool that’s changed millions of lives, and shows you how to: -Stand up for yourself without sounding aggressive -Handle gaslighting, guilt-tripping, and “just joking” comments -Set boundaries without explaining or over-apologizing -Respond to fake apologies and toxic behavior with clarity -Stay calm and confident, even when someone’s pushing your buttons -Recognize emotional immaturity and stop taking it personally -Let go of control and stop trying to fix people who don’t want to change After this episode, you’ll know how to stay grounded and feel more connected to the people you love - without getting pulled into their drama. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: If You’re Feeling Overwhelmed, You Need to Hear This Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

Some days, the world feels like too much. The news, the stress, the noise. You start to wonder if you’ll ever feel right again. Then, out of nowhere, something lands in your lap that reminds you of what really matters. That’s what today’s conversation delivers: the exact words you need to hear if you’re feeling stuck in that negative place. In this deeply personal and moving episode, Mel sits down with one of the most extraordinary thinkers and poets of our time: Mark Nepo, the #1 New York Times bestselling author of The Book of Awakening, which has changed millions of lives – including Mel’s and her husband Chris’. Mark’s words have a way of cutting straight to the heart, gently opening something inside you that’s been closed for too long. You’ll learn: -The two questions that instantly open the door to connection with others and yourself -What it really means to follow your heart and how to trust where it’s leading you -How to find purpose, peace, and meaning - right where you are -How having a daily ritual can ground you when life feels overwhelming This episode is not just an interview. It’s exactly the reset you need. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: A Process for Finding Purpose: Do THIS to Build the Life You Want. Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

This episode is a MUST listen. If you’ve ever felt stuck, small, or tired of letting fear dictate your life, you need to hit play. This is the most eye-opening, empowering conversation you’ll hear this year. It’s time to stop playing small. There’s a bigger possibility for your life, you are more capable than you know, and you can manifest the future you want. Today’s episode will show you how. In it, Mel is joined by Shonda Rhimes. Shonda is one of the most powerful voices in entertainment history. She’s the creator of Grey's Anatomy and Scandal and the Executive Producer of Bridgerton and How To Get Away With Murder. She’s won Golden Globes, Emmys, broken records, and built Shondaland, a global storytelling empire. But this is not a conversation about groundbreaking TV shows. It’s about taking your life back. Shonda reveals that despite all her success, she was still living in fear. Still hiding. And in this conversation, Shonda will challenge you to do the same things she started doing: to stop doubting yourself, stop waiting for permission, and start saying YES, even when it’s terrifying. This is a masterclass in courage, clarity, and finding your power. By the time it’s over, you won’t just believe change is possible. You’ll know it is. Because the life you want? It’s on the other side of YES. And it starts right now. For more resources, click here for the podcast episode page. Get Shonda’s book, “The Year of Yes: 10th Anniversary Edition,” here. If you liked the episode, check out this one next: 3 Questions to Ask Yourself to Figure Out What You Really Want Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

What if the most powerful tool for saving time, making money, and transforming your life was already right in front of you? And yet you’re most likely using it incorrectly or not using it at all. That tool is AI – artificial intelligence. Have you noticed: it seems like everybody is talking about AI everywhere you turn? You’re already living with it every single day, whether you notice it or not. So, you might as well be the one in charge of how you use it. That’s why Mel has been searching for the right expert to come on the show to empower you, step by step, on how you can best use AI to benefit your life. That’s what you’ll hear today from Allie K. Miller, who Mel calls “The AI Whisperer” because she is in the ear advising some of the world’s leading brands on AI. Allie launched the first multimodal AI team at IBM, was the Global Head of AI for Startups and Venture Capital at Amazon Web Services, is the most-followed AI voice on LinkedIn and one of TIME Magazine’s 100 Most Influential People in AI. And she isn’t here to scare you about artificial intelligence. She’s here to show you how to use it in ways that can improve your life, starting today. Allie breaks down how AI actually works, what it can do for your day-to-day life, and how you can use it to make your days better and easier. You don’t need to be a coder or a tech person to follow along. Mel is right there with you as a beginner to AI. Allie explains it all clearly, with real-life examples. In fact, if you’ve ever felt behind on technology or overwhelmed by the hype, this episode will leave you feeling empowered. It’s time for a real, human conversation about AI – one that will give you the truth, the confidence, and the step-by-step moves that will help you take control of your time, your money, and your life. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: How to Get Things Done, Stay Focused and Be More Productive Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

If you’ve ever had that quiet thought – “There’s more I’m meant to do” – this episode is your sign to pay attention. What if the life you want isn’t as far away as it feels? What if you could start seeing new possibilities right now? In this episode, Mel shares 3 powerful questions you need to ask yourself this week. Developed by Stanford University professors, these questions have helped millions of people design lives they love. They’re simple, but they’ll shake up how you think about your work, your relationships, your life purpose, and the direction you’re heading right this second. By the end, you’ll know exactly where you have “unfinished business” with yourself – and how to finally take action on it. You’ll learn: -The 3 questions from Stanford’s “Designing Your Life” course that reveal what you really want next. -How to identify and create new options for your life, even when you think you have none. -How to take one small step today that quietly changes everything. You don’t need to have it all figured out. You don’t need to blow up your life and start from scratch. You just need to ask yourself these 3 questions, then watch your life change for the better. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: How to Design Your Life (A Full Step-by-Step Process). Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

This episode will completely change the way you think about communication. What you learn will boost your influence and make you more confident. If you… Overthink what you said hours after a meeting, Freeze up when it’s your turn to talk, Or want to sound more confident without faking it… This is your blueprint for better conversations at work, in relationships, and in life. Today, Mel sits down with Dr. Alison Wood Brooks: Harvard professor, researcher, author, and one of the world’s leading experts on the science of communication. Her course at Harvard Business School, all about communication, is one of the most popular classes there – and in this episode she shares the exact methods she teaches to students at HBS. You’re going to learn the exact tools and strategies that will help you communicate with more confidence, ease, and clarity. You'll learn: -What makes conversation feel so hard and how to make it easier -The #1 mistake people make when they talk -How to feel more confident even when you're anxious, blanking out, or unsure of what to say -Why we misread people constantly (and how to stop doing it) -How to recover from awkward moments or miscommunication -The skill every great leader, parent, and partner has in common Whether you want to build better relationships, stop second-guessing yourself, or speak up with more purpose and ease, this episode will give you the science, tools, and confidence to do it. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: How To Handle Difficult People & Take Back Your Peace and Power Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

If you’re feeling tired, unfocused, and like your mind is being hijacked, today’s episode is for you. The world today is designed to steal your focus. In today’s episode, cognitive neuroscientist Dr. Amishi Jha joins Mel to deliver a wake-up call: Every scroll, every ping, every mindless click – these aren’t just distractions. They are rewiring your brain and reshaping your priorities. If you can’t control your attention, you can’t steer your life. But the good news? You can train your brain to pay attention again. Dr. Jha is one of the world’s leading experts on the science of attention. She’s worked with elite athletes, military special forces, and medical professionals under pressure – and what she’s discovered will change how you think about your mind. In this eye-opening and empowering conversation, you’ll learn: -Why your brain defaults to distraction -The three types of attention and how to strengthen each one -How just 12 minutes a day can change your mental performance -Why multitasking is a myth (and what to do instead) Whether you feel chronically scattered, mentally drained, or just want to sharpen your edge, this episode will give you the tools and science to take your attention back. This isn’t just about focus. It’s about your ability to be present, perform better, and stay grounded in a chaotic world. Let’s train your brain. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: Mindset Reset Toolkit: How to Make Your Mind Work for You (Using Simple Neuroscience) Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

In this episode, you will learn what to eat to heal your body, starve cancer, and prevent disease - with the food you eat. Today, Mel sits down with Dr. Dawn Mussallem, a double board‑certified Mayo Clinic physician, the first cancer doctor ever on this podcast, integrative oncology pioneer, and stage 4 cancer survivor. Her colleagues at Mayo Clinic call her “the Magic Bullet” because of the incredible results she gets combining traditional medicine with lifestyle interventions. This conversation is going to change the way you think about food, exercise, sleep, stress, and disease.  Inside this episode, you’ll learn: -The top 5 cancer‑fighting foods -Why the modern diet is making you sick (and why ultra processed foods are a leading cause of death) -Why food is medicine and how it works in your body -The fiber rule tied to lower cancer risk—and why most men miss it -The truth about soy and breast cancer (edamame actually reduces breast cancer recurrence by 25%) -How to make healthy eating unbelievably easy (simple food swaps that heal your body) Whether you want more energy, want to protect your health, or want exact guidance on what to eat and what to avoid for a vibrant life, this episode is for you. What you'll learn today will add years to your life and life to your years, and can do the same for the people you love. And stick around until the end for Dr. Mussallem’s powerful personal story - from stage 4 cancer at 26 to a heart transplant five years ago - and the mindset shift that will change how you care for your body. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: Change Your Body & Your Life in 1 Month: 4 Small Habits That Actually Work Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

If you’ve been thinking, I can’t focus… I can’t catch up… I feel so behind… this episode is for you. Today, Mel breaks down overwhelm: why your brain feels overloaded and the 4 simple steps you can use today to clear your mind and finally get back on track. You’ll learn: -The real reason you can’t focus (and it’s not what you think) -The first thing to do when you feel paralyzed by stress or decisions -Why doing more is actually keeping you stuck -A quick 30-second reset that melts overwhelm fast -How to stop the “I’m so behind” spiral If your to-do list never ends. If your home, inbox, or mind feels cluttered, or if you’re constantly running on empty, this episode will help you hit reset. By the end, you’ll have a proven game plan to break free from the Overwhelm Trap and take your power back, in a very surprising way. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: Focus on Yourself: 3 Signs You’re Giving Too Much & What to Do About It Right Now Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

In today’s episode, you’re going to learn the new science of healing your body, stopping pain, and feeling better now. One of the world’s most respected neurosurgeons and medical experts alive is here to reveal the new frontiers in pain management and how you can feel better in your body starting today. Whether you’ve been living with a chronic condition, you’re dealing with an injury that just happened, or you’re listening for a loved one, you’re going to learn so much from our expert. Dr. Sanjay Gupta, MD is a world-renowned neurosurgeon, CNN’s Chief Medical Correspondent, and author of the New York Times bestselling book, “It Doesn't Have to Hurt: Your Smart Guide to a Pain-Free Life.” In this conversation, you’ll learn: -The new science of chronic pain -Why your pain is real, even when doctors can’t find the cause -The groundbreaking pain management options that are available to you that work with your body's natural intelligent systems of healing -How to prevent acute injuries from turning into chronic pain -How your nervous system stores pain -The 5 steps to start feeling better -The biggest myths about healing (and what you should never do right after an injury) -Specific interventions you can try, without medication or surgery, to start feeling better now -How to support a loved one who is in pain or dealing with a chronic illness You’ll walk away with a new understanding of pain and a real path to relief – starting today. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: Change Your Body & Your Life in 1 Month: 4 Small Habits That Actually Work Connect with Mel: Get Mel’s newsletter, packed with tools, coaching, and inspiration. 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 Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

What if the one thing that matters most for your success isn’t talent, luck, or intelligence, but something you can build starting today? In this eye-opening conversation, renowned psychologist Dr. Angela Duckworth joins Mel to reveal the real science of success and what drives achievement – and it’s not what you’ve been told. You’ll learn why grit – the combination of passion and perseverance – matters more than talent, intelligence, or motivation alone. And today, you’ll learn exactly how to build it. Dr. Duckworth is a pioneering researcher in psychology, professor at The University of Pennsylvania, a MacArthur “Genius” Grant winner, and author of the #1 New York Times bestseller Grit, which has changed the way millions of people understand success. In this powerful, research-backed conversation, she unpacks the truth about what it really takes to succeed and how you and your family can tap into this research in your daily life. You’ll learn: -The four traits gritty people have (and how to build them) -Why most people quit too soon and how to stay motivated -How to develop a growth mindset at any age -What elite performers know about discipline that you don’t -Why your environment is quietly shaping your success Success isn’t reserved for the gifted, it’s built by those who refuse to give up. If you’re feeling stuck, unmotivated, or ready to give up, don’t. Not before you hear this. Because grit can be learned. And this episode shows you how. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: How to Motivate Yourself: Leverage Dopamine & Overcome Your Excuses 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’ve ever felt stuck, behind, or like you’re not living the life you’re meant to, this conversation is for you. Today’s episode is a guide to how you can transform your life – at any moment. Mel sits down with New York Times bestselling author, ultra-endurance athlete, and host of one of the world’s top podcasts, Rich Roll, to reveal the lessons from his three jaw-dropping reinventions. From being an alcoholic who couldn’t make the ends meet, to an overweight lawyer who could barely climb a flight of stairs, to one of the fittest men alive with a global platform inspiring millions – Rich’s story will show you what it really takes to change, not once, but over and over again. You’ll learn: -How to create a new version of yourself at any age -How to discover your authentic self at any age -What most people get wrong about transformation -How to recognize when you’re stuck in the wrong life and listen to the voice calling you forward -The mindset shifts that transform setbacks into catalysts for change -Why patience and self-compassion are essential for long-term reinvention -How to help someone in your life who is struggling This episode is a roadmap for your own transformation and how you can reinvent yourself at any age. Whether you want to break free from old habits, find your purpose, or start living a life you truly want, this episode will prove that you can rewrite your own story – starting now. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: Are You the Driver in Your Life or Just the Passenger? 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 newsletter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

If you feel like nothing feels exciting or fun anymore, you’re not alone. In today’s episode, Mel shares 6 small ways you can break out of autopilot and live with more joy, fun, and energy. If you’re tired of feeling numb, heavy, or stuck in a routine, this episode is your wake-up call. Mel proves to you today that you can have more fun, even when life feels hard. Practice these simple shifts, and over time you’ll feel brighter, lighter, and more alive than you have in years. This episode will teach you: -Why having fun is the secret to a healthy life -How to stop taking everything so seriously -The most important truth about joy that is proven through research -How to start saying yes to fun instead of talking yourself out of it -Why being bad at something is the secret to more joy -How to drop the fear of judgment -To reconnect with the things that make you feel truly alive -How to start being the “fun person” in your group of friends Bring the fun back to your life. Learn the simple steps that bring back your energy, spark your own joy, and make life exciting again. Every day is a chance to smile. Laugh about the stupid stuff, and feel more alive. Don’t waste it. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one next: How To Make Your Life Exciting Again Click here to get tickets to Mel's live tour, Let Them Tour 2026. 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

What if everything you’ve been told about health, stress, and aging is wrong? Today, the legendary Dr. Ellen Langer – pioneering Harvard psychologist and global mindfulness legend, renowned for her 50+ years of groundbreaking research – joins Mel for the conversation of a lifetime. She says you can use your mind to heal your body, and she has 50 years of headline-making science to back it up. You’ll hear about people healing faster when the clock on the wall sped up. Elderly men getting stronger and younger by pretending they traveled back in time. Hotel housekeepers losing weight simply by being told their work counted as exercise. And that’s just scratching the surface. Dr. Langer’s research shows that your beliefs and attention can boost your health, and today, she’s sharing exactly how you can apply this science into your daily life. You’re going to learn how to use your mind to heal your body and give yourself the gift of a healthier, happier life – from the inside out. You’ll also learn: -The mindset shifts that can boost immunity, ease pain, and speed up recovery -The famed research studies that will stop you in your tracks and make you rethink your health -How to reframe regret and stop getting stuck focusing on the past -What to do next time you or a loved one is facing a chronic illness or scary diagnosis Dr. Langer says it’s clear: You are more powerful than you think. Your beliefs shape your biology. This episode shows you how. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: #1 Neurosurgeon: How to Manifest Anything You Want & Unlock the Unlimited Power of Your Mind. Click here to get tickets to Mel's live tour, Let Them Tour 2026. 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

What if the world became a better place by becoming better, more authentic versions of ourselves? Despite what the headlines and social media might suggest, we’re not as divided as we think. Most people want the same core things: to be a good person, to live with integrity and authenticity, and to make a positive impact. But we’re caught in a collective illusion - where the loudest voices dominate 80% of the headlines, social media, and public conversation. If there’s one episode to share with someone who’s feeling discouraged about the state of the world, it’s this one. In this powerful conversation, Mel sits down with Dr. Todd Rose, co-founder and CEO of the think tank Populace, which is on a mission to use data to ensure that all people have the opportunity to pursue fulfilling lives. He was also a professor at Harvard University’s Graduate School of Education, where he earned his PhD and founded the Laboratory for the Science of Individuality. Dr. Rose has analyzed the largest dataset ever collected on what people actually want in life based not on what they share publicly, but what they admit privately, when they’re telling the truth. The data is clear: we are more alike than we are different. And the small, authentic choices we make every day can have a ripple effect that changes culture at scale. He also shares a remarkable moment in history that proves real change doesn’t start with the majority - it starts with a few people who dare to live honestly. In this episode, you’ll learn: - Why the world feels more polarized than it really is- What people actually want in life, according to the data - How the media and social platforms distort what most people believe- Why authenticity makes you happier, stronger, and more impactful- How your personal choices create ripple effects with global impact- Practical steps to live more truthfully and reclaim your voice This conversation will change how you see the world — and your place in it. If there’s one episode to listen to and share, it’s this one. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: This Conversation Will Change Your Life: Do This to Find Purpose & Meaning Click here to get tickets to Mel's live tour, Let Them Tour 2026. 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

Feeling overloaded, discouraged, and overwhelmed? You’re not alone. Today’s episode will show you how to keep going and explore new possibilities for yourself, even during uncertain times. Mel’s guest today, Kellie Gerardi, is here to give you the step-by-step process to building the life you want. Kellie is an astronaut and bioastronautics researcher who went from working coat check to leading research missions in space. And Kellie doesn’t just take you into space - she takes you into the real-life moments most people never talk about. She speaks about infertility, IVF, ambition, motherhood, and big dreams in a candid way you rarely hear discussed. Together, Mel and Kellie walk through 3 truths that will change how you show up to your life. In this episode, you’ll hear about: -How to keep going even during challenging times. -The question that changes everything: Why not me? -Why extraordinary things aren't reserved for extraordinary people. -You can become the person you want to be, but you have to act like it first. -Why hiding isn’t strength, it’s self-destruction. -Rules are made to be broken. -People will judge you no matter what you do. Let them. Whether you're going after a goal, discouraged in the face of setbacks, or just trying to get through the day, this episode will give you the motivation, courage, and tools you need. For more resources, click here for the podcast episode page. Click here to get tickets to Mel's live tour, Let Them Tour 2026. If you liked the episode, check out this one next: A Process for Finding Purpose: Do THIS to Build 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

This episode delivers the best financial advice you’ll ever hear. It will teach you the 5 money habits that can change your life. And it’s your guide to taking control of your money: how to make it, save it, and invest it no matter where you're starting from. Whether you're trying to feel more confident with your finances, buried in debt, living paycheck-to-paycheck, or want to learn more about investing, this episode will shift the way you think about money, and what to do with it, for good. Mel is joined by Morgan Housel, the bestselling author of The Psychology of Money and one of the most trusted financial experts in the world. His insights have helped millions of people feel more in control of their money and now he’s sharing them with you. Morgan breaks down: -The #1 mistake that’s keeping you broke -The 5 habits that will transform your financial life -Why every dollar you spend comes down to two kinds of decisions -How to stop letting comparison control your spending -What to do every time you get paid -How to build wealth even if you're starting from zero -The exact investment strategy that beats virtually every single money manager Mel will also share her story of going from $800,000 in debt, with maxed-out credit cards, a lien on her house, and no idea how she’d make it out - to how she finally turned things around. You’ll walk away with a smarter, more empowered approach to money. This is simple, practical, and research-backed financial advice that works. If you're ready to stop feeling overwhelmed and start taking control of your money, this episode is where it begins. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: 5 Rules of Money: How to Make It, Save It, & Be Smarter About It 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 newsletter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

If you’re tired of managing everyone’s moods, overexplaining yourself, fixing issues that aren’t yours to fix, or proving your worth to people who don’t see it, this episode is your reset. In this solo episode, Mel unpacks the life-changing tool that millions of people around the world can’t stop talking about: The Let Them Theory. For the first time on the podcast since the book launched, Mel discusses Let Them, the global movement, and new ways to apply the theory. Whether you’ve read the book or are new to this tool, today’s episode will give you perspectives and insights about The Let Them Theory that have never been shared before. The Let Them Theory is here to remind you that the problem isn’t you; it’s the power you give to other people. It has become a cultural sensation and a movement built on one idea: When you stop trying to control other people, you finally take control of yourself. In this conversation, Mel shares: -4 things you’re not responsible for -Why trying to make everyone else happy is a recipe for frustration -The main reason some people never understand you – and why that’s OK -The one-sentence way to set a powerful boundary -Why the only person you need to prove yourself to is you If you’ve spent too long chasing approval or taking on responsibility for everyone else, it’s time to protect your time and energy. It’s time to stop letting other people hold you back. It’s time to focus on what you can control: YOU. Get a copy of the The Let Them Theory book, which has sold 6.5 million copies. If you liked the episode, check out this one next: 5 Powerful Questions to Ask Yourself Right 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 personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

What if the products you use every day, the air you breathe, and the food you eat is making you sick? Today, Mel speaks with Dr. Eric Topol, MD, one of the most cited scientists and researchers in the world, about the hidden toxins in your environment that are silently hijacking the health of you and your family. Dr. Topol shares the alarming truth about the microplastics and forever chemicals that are all around you, and how they’re linked to skyrocketing rates of infertility, cancer in young people, heart disease, and even cognitive decline. Most importantly, he will share the exact products and chemicals to watch out for, how to avoid them, and the simple changes you can make right now to protect you and your kids. You will learn: -Why microplastics are showing up in your arteries, brain, and reproductive system, and what that means for you -The connection between forever chemicals and diseases like diabetes, dementia, and cancer -Which everyday products in your kitchen, bathroom, and home may be silently making you sick -How to read labels so you know what’s safe, and what’s not -And the 3 most important changes you can make right now to reduce your exposure and protect your family This episode is both a wake-up call and a guide. You’ll walk away not only understanding the invisible threats in your environment, but also with simple, practical steps you can take to safeguard your health and longevity. For more resources, click here for the podcast episode page. If you liked the episode, check out Dr. Eric Topol’s first appearance on The Mel Robbins Podcast: Advice From the #1 Longevity Doctor: Add 10 Years to Your Life With 3 Simple Habits 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 newsletter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

You can reprogram your mind for success. In today’s episode, Mel shows you how to start your day right, with 8 simple sentences that reset your mindset and rewire your brain for the day ahead. Every morning is an opportunity to take control of your thoughts and your focus. Don’t waste it. Using research and proven affirmations, Mel will teach you how to train your brain to see more opportunity, focus on the positive and get excited about your life again. Speak these 8 lines to yourself every morning, and over time you’ll become almost unrecognizable to yourself. These affirmations won’t just set the tone for your day. They’ll inspire you to: -Finally tackle the thing you’ve been avoiding for months -Expect good things and create more of them -Stay open and present -Notice opportunities you usually miss -Calm your morning anxiety -Move through the day with more confidence -Celebrate your effort and use it as fuel -Release the pressure to be perfect -Speak up, share your ideas, and stop shrinking yourself Mel also teaches you what she calls the most important skill she has ever learned: The ability to be in a good mood for no reason. Mel has spent years honing this skill and she says she owes her success to it. Today she is showing you how she rewired her brain to constantly default to a good mood (instead of a bad mood, which she did for years). Learn the 8 sentences that help you stay happy. Use these affirmations to help you control your mood and your mind. They are the positive morning motivation you need to spark self love, inspire discipline, and erase self doubt.Use these sentences to create a healthy mind, and create a fresh start every day. In less than 2 minutes, you can change how you start your day. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: How to Design Your Life (A Full Step-by-Step Process) 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 newsletter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

Today, you’re getting a step-by-step process for designing the life you want. Right now, you might think that “designing your life” sounds impossible, or that it’s something reserved for people with more time, money, or resources. But what if it wasn’t just a nice idea? What if it was a simple, concrete, and clear process you could start right now? Here’s the truth: You have the power to design the exact life you’ve always wanted and today you’re getting the blueprint to make it happen – with this episode and the free companion workbook. In this episode, Mel sits down with Debbie Millman. Debbie is “one of the most creative people in business” according to Fast Company, and is a professor who has been teaching a course on designing your life for over a decade at the School of Visual Arts. Graphic Design USA calls her “one of the most influential designers working today,” Harvard Business School teaches a case study on her career to all first-year students, and today Debbie is here to teach you the lessons from her renowned course on life design. Debbie will show you that no matter where you are right now, no matter how stuck, lost, or uncertain you feel, you can start creating a more intentional, meaningful future. To get the free companion workbook that goes with this episode, click here. In this episode, you’ll learn: -The exact questions to ask yourself to create your dream life -The most important choices that can change your life -How to stop focusing on what’s probable and start thinking about what’s possible -The exact steps that allow you to create your dream reality -The one mistake that will sabotage your vision, and how to avoid it Plus, Mel and Debbie have created a free workbook to walk you through the step-by-step process of designing your own remarkable life, and you can download it here. If you’re ready to stop letting life just happen to you and want to start creating the life you’ve always wanted, this episode is for you. For more resources, including a free companion workbook, click here for the podcast episode page. If you liked the episode, check out this one next: 5 Powerful Questions to Ask Yourself Right Now 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 newsletter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

In today’s episode, you’ll learn how to gain control of your time, improve productivity, and get motivated (even when you don’t feel like it). By the time you finish listening, you’ll understand how to get things done, the surprising science of focus, and simple tricks to never procrastinate again. Joining Mel today is the #1 productivity expert and Georgetown professor Dr. Cal Newport. He is here to tell you: If you’re feeling unmotivated, burnt out, and tired of wasting time, there’s another way to live. Today he shares simple tricks, tactics, and strategies that help you get things done despite all the noise. He is bringing the simple daily shifts you need to make life feel easier and to make you more focused and productive. In this episode, you will learn: -The surprising reason you can’t get anything done -The simple daily ritual that creates instant focus -How to organize your calendar (and your day) to be more productive -Why you feel unmotivated and how to instantly flip the switch -How to get your brain to focus, whenever you want to There’s an entirely different way to take control of your time. This episode will teach it to you. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: How to Stop Screwing Yourself Over. 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 episode is a MUST listen. Mel calls it “the single best conversation” she has ever recorded. If you’ve ever felt behind, stuck, or doubting yourself, you need to hit play. This is the most motivational, eye-opening episode that you will ever hear, and it will give you the roadmap to become the person you’ve always wanted to be. Today, Mel is joined by Emma Grede. Emma is one of the most successful self-made businesswomen in the world and the force behind three billion-dollar brands: SKIMS, Good American, and Safely. But this is not a conversation about business. It’s about creating an extraordinary life, even if you’re starting from nothing. Emma was raised in East London by a single mom. She’s dyslexic and did poorly in school. She dropped out of college in her first year because she couldn’t afford tuition. But that was just the start of her story. She proves that anything is possible when you refuse to quit. Today, she has built 3 billion-dollar companies, became a Shark on Shark Tank, and is the host of Aspire with Emma Grede – in addition to being a mom of 4. In this conversation, Emma will give you the mindset, the strategy, and the motivation to bet on yourself when the world doubts you. This is a masterclass in grit, vision, and relentless execution. By the time it’s over, you’ll stop waiting, stop wishing, and start moving. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: The 7-Day Reset for More Time, Energy & Happiness (Backed by Science) 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’ll learn how to access your creativity, and use it to live a more purpose-driven life. Today, Mel and her guest Phil Cook will help you realize: you’re more creative than you think. If you’ve felt stuck, spread thin, or like your ideas never make it off the Notes app, this is your reset. You’ll get a practical method to quiet the noise, spot what actually sparks something in you, and act on it – fast. In this episode, you’ll hear from musician and songwriter Phil Cook. Yes, he’s toured the world and made award-winning records, but this conversation is about something deeper: how to unlock your creativity and use it to feel more inspired every day. You’ll learn a simple, repeatable way to reconnect with your intuition, make faster decisions, and unlock energy and creativity, whether you think of yourself as “creative” or not. You’ll walk away with clear tools to: -Get unstuck and take action without overthinking -Spot what energizes you and build on it -Protect your time and focus in a noisy world -Find clarity faster when you're spread thin -Build simple rituals that keep your spark alive After you hear these lessons on creativity, the way you experience your day to day life will never be the same. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: Unlock Your Brain’s Hidden Power: 6 Tools to Boost Focus, Confidence, and Creativity 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 newsletter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

This episode will change both how you see your life – and how you live it. Today, in honor of Judge Frank Caprio, Mel is sharing this episode on the life lessons and wisdom that most people learn too late. This isn’t just a story about a remarkable man – it’s a masterclass in how to live. Judge Caprio was more than America’s most beloved judge. He was a father, husband, cancer fighter, and a global example of what it looked like to lead with compassion. His courtroom videos have been viewed more than 10 billion times. His kindness made him a viral sensation. Judge Caprio recently passed away, and this conversation was his last full interview. Today, it is part of the legacy he leaves behind. In this emotional and deeply inspiring episode, you’ll hear what Judge Caprio learned from 38 years on the bench and how he showed up with courage and gratitude in the face of terminal cancer. It struck a chord with listeners when it was first released, and now serves as a powerful tribute to a truly remarkable man. Whether you’ve heard this episode before or it’s your first time, Mel invites you to listen to this conversation and to honor Judge Caprio by carrying his wisdom forward. If you’ve been struggling to find meaning, clarity, or peace, this conversation is the reset you didn’t know you needed. The time you spend with the one and only Judge Frank Caprio will not only lift you up; it will remind you of what really matters in life. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: The Secret to a Happy Life: What the Ultimate Study on Happiness Reveals 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 newsletter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free Disclaimer

In today’s episode, you will learn how to boost your metabolism at any age and the simple changes that lead to better health, longevity, and fat loss. You’ll discover the 4 biggest myths keeping you stuck, how to reset your body’s natural fat-burning system, and what foods to eat (and avoid) to finally feel better in your body. Here to share this information is the world-renowned physician and metabolism expert, Dr. William Li, MD. Dr. Li is one of your favorite experts of all time on The Mel Robbins Podcast, and Mel is thrilled to invite him back to the show to share more tools, research, and insights. He is a physician and scientist whose groundbreaking work on angiogenesis (the study of blood vessels) has impacted more than seventy diseases, including cancer, diabetes, blindness, heart disease, and obesity, and his foundation has educated 40,000 physicians. He has also spent over 30 years researching the connection between food and health, and his findings that he is sharing with you today are nothing short of revolutionary. In this episode, you’ll learn: - The 4 biggest myths about metabolism (and why your “slow” metabolism isn’t the problem). - The top 5 foods that burn fat, fight disease, and fuel your body better. - The real reason you overeat – and how to break the habit. - How you can slow aging, boost energy, and feel better by making a few powerful changes to your daily routine. Dr. Li’s research and advice will change the way you think about your metabolism, food, and your health. For more resources, click here for the podcast episode page. If you liked the episode with Dr. William Li, check out his first appearance: Eat THIS to Lose Fat, Prevent Disease, & Feel Better Now With Dr. William Li 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’ll hear about the real reason young men are quietly giving up and what to do about it. This episode will change the way you see the men in your life – and the way they see themselves. Today, bestselling author Jason Wilson is here to talk about what most men won’t say out loud — and what they need to hear. For the past 22 years, Jason has been mentoring boys and men at the Cave of Adullam — a martial arts based mentoring program that gives them permission to feel, room to heal, and the tools to lead. And what he shares in this conversation will move you. It will surprise you. And it will equip you with the tools and insights to help the men in your life grow. You’ll learn: - Why so many men are silently struggling — and the real reason they don’t talk about it. - How emotional suppression is destroying men’s peace, purpose, and relationships. - What boys actually need to grow into strong, emotionally healthy men. - How to support the men you love without judgment — and help them feel safe enough to open up. This is a masterclass in how to stop suffering in silence and start living with more peace, power, and purpose. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: A Process for Finding Purpose: Do THIS to Build 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

This episode is exactly what you need to hear right now. If life feels overwhelming, if you’ve lost touch with yourself, or if you’re craving a sense of clarity and peace, this is the episode for you. Today, Mel is going to help you reconnect what really matters. In this solo episode, Mel is asking you 5 powerful questions that will help you reflect on where you are right now and where you’re going. These are the exact 5 questions Mel asks herself anytime she needs to reset, reconnect, or reimagine what’s possible. Today, you’ll learn: -How to hit pause and get honest about how you’re actually feeling right now. -How to stop waiting to be invited and reconnecting with the people you love. -How to finally conquer the one thing you’ve been avoiding that’s quietly draining your energy. -Why adding joy to your week is easier than you think. Whether you’re in a season of burnout, transition, or just feeling a little “off,” this conversation is your invitation to check in, reset, and feel better. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: Life Is Short (How to Spend It Wisely) 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 is a conversation you need to hear, packed with life advice that will change your future. It’s what Mel wishes she knew in her 20s and the insight helping her guide her kids right now. Today, Mel sits down with Dr. Meg Jay. Dr. Jay is a clinical psychologist, professor, and bestselling author of THE book about your 20s: The Defining Decade. The New York Times called Dr. Jay "the patron saint" of 20-somethings, and today, you’re getting a coaching session with her. This episode is a wake up call, one backed by research and real-life stories, that will help you stop panicking, start problem-solving, and take control of your future, no matter what age you are. In this episode, you’ll learn: -The best advice no one ever told you about your 20s -The biggest mistakes most people make in work and love—and how to avoid them -Why 30 is not the new 20—and what’s actually at stake when you wait to “figure it out later” -Exactly what to do to support any 20 something in your life -Specific advice for college students and parents of college students Whether you’re in your 20s, wish you’d done them differently, or love someone going through them, this episode gives you the wisdom and tools you need to build the life you want. 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. If you liked the episode, check out this one next: Feeling Lost in Your 20s? You Need to Hear This 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 episode will help you live a more peaceful and fulfilled life, even in a chaotic world. It's an invitation to pause, reset, slow down, and reconnect with yourself. And it’s a masterclass in how to release the tension you’re holding and unlock the calm, grounded confidence you’ve been craving – no matter what is happening around you. Joining Mel on the podcast is New York Times bestselling author and poet Diego Perez, also known as Yung Pueblo. Diego has sold almost 2 million books and inspires millions of people every day with his wise words of wisdom and healing. In this deeply honest conversation, he pulls back the curtain on what it really takes to stop running from your emotions and create a life filled with more love, peace, and purpose. You’ll learn: -How to protect your energy, without losing your compassion -3 simple habits that will reset your mind, your heart, and your life -Why embracing change is the fastest way to feel at peace -The truth about love, healing, and the relationships that actually last You’ll also learn why every relationship — especially the one with yourself — depends on your willingness to heal, grow, and embrace change. If you’re feeling stuck, disconnected, or ready for something deeper, this is your invitation to pause, reset, and finally trust yourself. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: Understanding This Will Change How You Experience Your Entire Life 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

Today, you’ll learn how to stop playing small and step into the bigger life that’s waiting for you. You’ll learn how to stop shrinking, stop explaining, and start claiming what you want without guilt, apology, or second-guessing. Whether you’re coming out of a breakup, burnout, or just a version of life that no longer fits, this conversation will show you how to reinvent yourself from the inside out. You’ll hear what happens when you finally give yourself permission to live life the way you really want. Because let’s be honest: How many times have you talked yourself out of what you want… before you even tried to go get it? That job. That conversation. That version of yourself you know you’re capable of being. You feel the pull. But then comes the doubt. And you quietly decide, “That’s not for me.” This episode is here to challenge that. And change it. Mel sits down with Chelsea Handler, one of the most successful comedians of all time, a six-time #1 New York Times bestselling author, and someone who’s spent decades breaking rules, saying exactly what she thinks, and reinventing herself in public. But this is not the Chelsea you think you know. This conversation is about the version of Chelsea you haven’t seen – the woman who’s done the inner work, faced down regret, and come out the other side with more clarity, peace, and power than ever before. You’ll laugh. You might cry. And you will absolutely see yourself in this. If you’ve ever walked through life thinking “that would be nice… but not for me,” that ends today. This is the permission slip you’ve been waiting for. You’ll learn: -How to let go of the expectations, labels, and roles that aren’t yours anymore -What it means to claim what you want – and actually go get it -The mindset shift that makes true confidence possible -How to stop managing everyone else’s comfort and start living for you -What it really takes to stop caring what people think -How to pick yourself back up after regret, loss, or failure This conversation will challenge you. It will surprise you. And it will make you think differently about what you’re actually capable of. You have a reservoir of strength that you don’t even know about, and today you’re going to learn how to tap into it. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: How to Stop Caring What People Think of You 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 is one of the single best conversations ever had on the podcast. Today, in honor of Dr. Jim Doty, Mel is sharing this episode on manifestation, neuroscience, and what’s truly possible when you unlock the power of your mind and heart. Dr. Doty was truly an extraordinary human being who lived an extraordinary life. He was a world-renowned Stanford neurosurgeon and neuroscientist, a New York Times bestselling author, a philanthropist, and the founder of the Stanford Center for Compassion and Altruism Research. He also served as the chairman of the Dalai Lama Foundation. Dr. Doty recently passed away, and this conversation – recorded before his death — is part of his legacy. It is one of the most shared, listened to, and beloved episodes in the history of the podcast. In it, he explains the science behind manifesting and visualization: why it works, what’s happening in your brain, and how to do it effectively. He also dives deep into the science behind creating the life you want, explains why your negative self-talk is holding you back, and how you can reprogram your brain using simple yet powerful tools rooted in neuroscience. Whether you’ve heard this episode before or it’s your first time, Mel invites you to listen to this episode and to honor Dr. Doty by carrying his wisdom forward. His words will open your mind to the extraordinary possibilities of your life. For more resources, click here for the podcast episode page. To honor Dr. Doty’s memory and see how his life touched so many, you can visit his memorial page here. If you liked the episode, check out this one next: Life Is Short (How to Spend It Wisely) 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’ll discover how your childhood shaped who you are today—and the hidden parenting mistakes that impact every relationship you have. You’ll also learn tools for excellent parenting and how to improve any relationship, including with your own parents, siblings, partner, kids, and friends. Joining Mel today is Dr. Aliza Pressman, PhD. Dr. Pressman is a world‑renowned developmental psychologist, professor at Mount Sinai, director of The Mount Sinai Parenting Center, and author of the New York Times bestseller The 5 Principles of Parenting. For over two decades, she’s been teaching parents practical science‑backed tools to raise emotionally healthy, resilient kids—and to become better, more grounded humans in the process. Today, Dr. Pressman breaks down 5 principles that will change how you parent forever. You’ll hear the research on how early experiences shape who you become, why oversacrificing for your kids backfires, and the surprising ways criticizing your partner or ex can quietly wound your child for life. You’ll also learn protocols for excellent parenting and how to improve relationships of all kinds, from setting boundaries that actually work, to repairing after you’ve lost your cool, to strengthening your child’s inner voice by changing the way you talk to yourself. This isn’t just about raising kids. It’s about learning how to be a better human (and raise one too). Whether you’re parenting toddlers, teenagers, or adult children—or simply trying to understand the impact your own parents had on you—this conversation will give you clear, actionable tools you can use immediately. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: Harvard Psychologist Shares 6 Words That Will Change Your Family 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

Today’s episode is a deeply honest conversation about what it takes to let go of mistakes, forgive yourself, leave your past in the past, and create a new version of you. In this moving episode, Mel sits down with her friend Carl Lentz, a former megachurch pastor, who watched his life implode in real time. Carl doesn’t dodge the truth: His actions shattered trust, cost him his career, and nearly destroyed his family. But this is not a story about scandal. It’s about what you do after the worst moment of your life. It’s about the courage to face what you’ve done, to stop running, to forgive yourself — and to rebuild something stronger from the wreckage. Carl doesn’t pretend to have it all figured out. What he offers is honesty without excuses, wisdom forged in pain, and a raw invitation to stop letting your past dictate your future. If you’ve made mistakes, if you’re struggling to forgive someone, if you're trying to put the pieces back together, this conversation will meet you right where you are. Because you are not your worst moment. And your next chapter is still yours to write. For more resources, click here for the podcast episode page. If you liked this episode and want to know more about how to write that next chapter, listen to this episode next: 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

Today’s episode is the cheat sheet you’ve been waiting for. If you're confused by all the conflicting health advice – from keto to vegan, biohacking, to hormone tracking – this is your reset. Mel did the heavy lifting for you, analyzing 53 conversations with the world’s leading health experts to pinpoint exactly what matters most for your health, energy, and longevity. The result? 3 simple, science-backed habits that every single expert agrees are the most important for your health and happiness. You’ll hear directly from: -Dr. Eric Topol, one of the most renowned health researchers in the world, on how exercise can reverse your biological age. -Dr. Vonda Wright, top orthopedic surgeon and women’s health expert, with a simple, no-cost workout plan you can do at any age with no gym required. -Dr. Shefali, top clinical psychologist, on how your devices are stealing your time, energy, and peace of mind, and what to do about it -Dr. Laurie Santos, the top professor at Yale and a happiness expert, on the surprising secret to happiness — and better health. Forget complicated routines or expensive supplements. If you’ve ever thought, "Could someone please just tell me what works?", consider this your answer. For more resources, click here for the podcast episode page. If you liked the episode, you’ll love the full episodes with each of the doctors interviewed today: Dr. Eric Topol: Advice From the #1 Longevity Doctor: Add 10 Years to Your Life With 3 Simple Habits Dr. Vonda Wright: Look, Feel, & Stay Young Forever: #1 Orthopedic Surgeon’s Proven Protocol Dr. Shefali: You Learn This Too Late: This One Idea Might Change Your Entire Life Dr. Laurie Santos: The Science of Well-Being: Powerful Happiness Hacks That 5 Million People Are Using 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’ll learn the secret to getting anything you want in life. You’ll also learn how to build unshakable self-confidence, turn rejection into fuel, and push through doubt to create a life you're proud of. Today, legendary film producer Will Packer is here to help you create a blockbuster life. He is one of the most successful producers and filmmakers in the world, with ten #1 box-office hits and over $1 billion in ticket sales. Will pulls back the curtain on how he thinks, how he moves through fear, and what it really takes to make it in any industry, on your own terms. You’ll learn: -How to use rejection as redirection -Why you don’t need all the answers before you start -The #1 mindset shift that helped Will bet on himself -What every dreamer needs to hear about failure, detours, and self-worth -The surprising strategy behind Will’s biggest career leap -How to stop overthinking and start building the life you want This isn’t just a conversation about success. It’s a masterclass in trusting yourself, doing the work, and building a career – and life – you believe in. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: A Process for Finding Purpose: Do THIS to Build 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

If you’re exhausted, barely keeping it together, and quietly wondering when you’ll feel like yourself again… this episode is your lifeline. Maybe you’re the one who keeps the house running. The one everyone calls in an emergency. The one who knows takes care of everyone including medications, the bills, doctor visits, and the schedules. The one who stays up late searching for answers, and gets up early to make sure everyone else is okay. You don’t complain. You don’t slow down. But you’re running on fumes. And no one sees it. You feel invisible. Like you are losing yourself. Like you’re going through the motions in a life that used to feel like yours. Mel is talking to you in this episode. Whether you’re raising kids, managing a household, supporting aging parents, a sick family member, or all of the above, taking care of others can slowly wear you down and make you feel like you don’t even know yourself anymore. In this powerful and deeply validating conversation, Mel sits down with three world-renowned experts, all of whom are doctors as well as caregivers, to give you the truth, the tools, and the hope you need to finally come up for air. You’ll hear from: -Dr. Aditi Nerurkar, Harvard physician and stress researcher, on why chronic caregiving stress is not your failure, it’s a public health crisis -Dr. Pooja Lakshmin, psychiatrist and bestselling author, who’ll teach you how to set guilt-free boundaries and reclaim a sense of control over your life - Dr. Rangan Chatterjee, physician and bestselling author, whose deeply personal story will show you how to stop disappearing into caregiving, and start living again This episode is not about pushing harder. It’s about finally pulling back in a way that actually helps. You are not alone. You are not failing. And you are not here to disappear. So press play, and let this episode take care of you for once. For more resources, click here for the podcast episode page. If you liked the episode, you’ll love the full episodes with each of the doctors interviewed today: Dr. Aditi Nerurkar: If You Struggle With Stress & Anxiety, This Will Change Your Life Dr. Pooja Lakshmin: Focus on Yourself: 3 Signs You’re Giving Too Much & What to Do About It Right Now Dr. Rangan Chatterjee: Change Your Body & Your Life in 1 Month: 4 Small Habits That Actually Work 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

After listening to this episode, your brain will not be the same. In this episode, you’ll learn how to stop negative thoughts, heal from past trauma, and reset your mind for peace, focus, and resilience. Today, neuroscientist Dr. Caroline Leaf is here to share her evidence-based, 5-step Neurocycle method that has helped millions take control of their mental health – and will help you take your power back. Dr. Caroline Leaf is a world renowned cognitive neuroscientist, and a pioneer in the science of neuroplasticity, which is the study of how your brain changes based on how you use your mind. For nearly 40 years, Dr. Leaf has been at the forefront of cognitive neuroscience, researching how you can reprogram the way your brain works by using your thoughts. What she teaches is life-changing: You can train your brain to work for you, not against you. You’ll learn: -How to break the cycle of overthinking and self-sabotage -What trauma really does to your brain and how to heal it -The surprising difference between your brain and your mind (and why it matters) -The 5-step daily practice that helps you rewire any thought pattern This isn’t just a conversation about mindset. It’s a masterclass in the science of unlocking the power of your brain. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: How to Stop Negative Thoughts & Reset Your Mind for Positive Thinking 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

You’re about to hear what a heart surgeon wishes you knew sooner. If you’ve ever wondered what’s really going on inside your body, or what habits are silently destroying your heart, this episode could be a lifesaver. Dr. Jeremy London is a renowned heart surgeon with 25 years of experience. After performing thousands of heart surgeries, he’s seen what wrecks the human heart, and he has one mission: to keep you off his operating table. He’s not here to scare you. He’s here to tell you the truth about what’s wrecking your heart and how to protect it. And in this conversation, he’s breaking it all down: what to avoid, what to do, and how to make the changes that truly matter. You’ll learn: -The foods a heart surgeon refuses to eat, and what he eats instead -2 so-called “healthy habits” that could be putting you at serious risk -The real warning signs of a heart attack (and what to do if you’re alone when it hits) -The small daily changes that can protect your one precious heart and add years to your life. Consider this your personal appointment with one of the world’s top heart surgeons. It just might be the most important one you’ll ever have. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: Eat THIS to Lose Fat, Prevent Disease & Feel Better Now With Dr. William Li. 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 episode is your playbook for having saner, smarter, and more successful conversations, even when you disagree. If every dinner turns into a debate… If you feel like you're having the same argument on repeat… If you're avoiding certain topics, work events, or even your family and friends altogether… It might feel like your life is shrinking. And you’re not alone. People around the world are feeling the disconnect. That’s why Mel called in a world-class expert to give you the blueprint for finally getting through to other people without blowing up, backing down, or bottling it up. Today, Pulitzer Prize-winning journalist and New York Times bestselling author Charles Duhigg joins Mel to share science-backed strategies and tools to stop arguing and start connecting again, even when you completely disagree. Whether it’s politics, parenting, or that one comment that always sets you off, you’ll learn how to say what needs to be said and actually be heard. You’ll learn: -The #1 mistake that keeps arguments going (and how to break the cycle) -What to say when someone shuts down or refuses to budge -The single biggest mistake you make when you argue -How to change someone’s mind (yes, really). -Proven and simple scripts to disarm difficult people -The psychological secret that instantly shifts tense conversations Because your relationships depend on this. The right conversation, at the right time, with the right tools, is how things shift. That’s how connection happens. This is not about “agreeing to disagree.” It’s about knowing exactly what to say, so you can stay close to the people who matter most – and maybe even change their minds in the process. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next, with trial lawyer and communication expert Jefferson Fisher: Communicate with Confidence: The Blueprint for Mastering Every Conversation 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

These 6 pieces of advice are exactly what you need to hear. And buckle up, because today, Mel is not holding back. If you’re feeling lost in your 20s, this episode is your roadmap to making this decade better than you ever imagined. Whether you’re in your 20s, love someone who is, or just feel behind in life, this episode is for you. Mel is pulling back the curtain on what nobody tells you about your 20s. It’s normal to feel lost. You are not alone. And in this episode, she’s giving you the truths, mindset shifts, and tools you need to help you move forward with clarity, confidence, and self-compassion. You’ll learn: -The 3 massive identity shifts that hit in your 20s (and why you feel so lost) -Why you're stuck in the paradox of choice, and how to break through it -What “the great scattering” is and why it explains everything about your 20s -The truth about decision-making (hint: there are no wrong choices) -A one-month challenge to help you get unstuck and build momentum, fast No matter your age, this episode will reframe how you think about your timeline, your purpose, and your next move. 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. If you liked the episode, check out this one next: 13 Things I Wish I Knew in My 20s 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 episode will change how you understand your brain – and yourself. If you’ve ever felt like your brain is working against you – think brain fog, mood swings, and exhaustion – you’re not crazy, you’re not broken, and it’s not your fault. Today, world-renowned neuroscientist Dr. Sarah McKay joins Mel for a groundbreaking conversation that will completely transform how you understand your brain. Dr. McKay has spent 30 years studying the brain. She holds a Doctorate in neuroscience from Oxford University and flew over 10,000 miles from Australia to sit down with Mel for this conversation. In this episode, she reveals the 3 factors that influence how your brain develops. She also tells you how you can use that information to reset your brain for a better mood, more energy, and greater mental clarity. Whether you’re a woman looking for answers about why your brain is freaking out during PMS, or you are forgetting things during pregnancy or menopause, this is a must listen. In this episode, you’ll learn: -The 3 forces that shape your brain before you're even born and how they differ if you are male or female -What’s actually happening in your brain during PMS, pregnancy, and menopause and why it’s not what you think -What men need to know about the female brain and what it reveals about their own -The long-term impact of telling a young girl she’s “not a math person” -Why your brain shrinks during pregnancy and how that helps your baby -The real role of hormones in memory, mood, and mental health What you’ll learn today will give you a deeper, research-backed understanding of how the brain really works, and how powerful it truly is. This isn’t about fixing your brain. It’s about understanding it and learning how to work with it. For more resources, click here for the podcast episode page. If you liked the episode, check out this one 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

This episode will change both how you see your life – and how you live it. If you’ve been struggling to find meaning, clarity, or peace, this conversation is the reset you didn’t know you needed. You’ll walk away with timeless strategies for living with more purpose, courage, and kindness, even when life is hard. Today, Mel sits down with Judge Frank Caprio, an 88-year-old father, husband, cancer fighter, and judge whose viral courtroom videos have been watched over 10 billion times. But this conversation goes deeper than anything you may have seen online. In this episode, Judge Caprio shares the life lessons and wisdom that most people learn too late. This isn’t just a story about a remarkable man—it’s a masterclass in how to live. You’ll learn: -Why your definition of a “good life” might be all wrong, and what to focus on before it’s too late -How he’s facing pancreatic cancer and and why he says this might be the most meaningful chapter of his life -How 30 seconds of kindness can change someone forever -What tens of thousands of cases as a judge taught him about forgiveness, human nature, and the one thing everyone’s really looking for This episode, packed with life lessons, is the reminder you need to keep going and keep giving.  Judge Caprio will make you cry, laugh, and walk away seeing your own life with brand-new eyes. For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: The Secret to a Happy Life: What the Ultimate Study on Happiness Reveals 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’ve ever felt lost, this unforgettable conversation will help you come home to yourself. This episode will change how you think about your past, your purpose, and what’s possible for your future. Because if you’ve been carrying pain, guilt, or questions you can’t quite name, this is the conversation that helps you finally let go of all that. Today, Mel sits down with singer-songwriter Mon Rovîa, whose breathtaking journey from war-torn Liberia, where he narrowly escaped becoming a child soldier, to the global stage will stop you in your tracks. But this isn’t just about his story—it’s about what his story will awaken in you. Adopted and raised in the U.S., Mon spent years trying to outrun his trauma. What followed was guilt, despair and a deep feeling of not belonging anywhere. Until he realized he had a choice: He could stay stuck in suffering or turn his pain into power. His answer came through music, and what he’s created is reaching millions around the world. In fact, he's one of Mel's favorite artists. But this isn’t just about Mon’s voice. It’s about what his story inspires in you. In this episode, you’ll learn: -How to stop running from your past, and start turning it into purpose -Why guilt keeps you stuck (and how to let it go) -What it really means to “belong” in your own life -That no matter what you’ve been through, you belong here This episode will stay with you. By the end, you’ll feel seen. Grounded. Clearer about where you’ve been, and more certain about where you’re headed. For more resources, click here for the podcast episode page. If you liked the episode, this one will help you go deeper: Why You Feel Lost in Life: Dr. Gabor Mate 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

If you’ve ever said, “I’m not ready,” this episode is for you. It’s time to stop living small and start doing the things you’ve always wanted to do. Today, Mel is going to change the way you think about fear, confidence, and going after what you really want. In this episode, Mel shares one of the most challenging and surprising experiences of her life: a sold-out, five-city live theater tour that forced her to face fear, perfectionism, and self-doubt in real time. This past month, Mel did something she’s never done before: a multi-city sold-out live theater tour, complete with lighting cues, comedy skits, physical comedy, and more pressure than she’s ever felt. She wasn’t ready. But she did it anyway. And through the nerves, chaos, and self-doubt, she walked away with 6 life-changing lessons that will inspire you to finally do the thing you’ve been avoiding. If fear, overthinking, or perfectionism has been keeping you stuck, this episode will show you what’s waiting on the other side. Today you’ll learn: -The 6 mindset shifts Mel used to do something she was terrified to try -Why fear is actually a sign you’re doing something meaningful -How to bring the fun when the stakes feel high -What to do when things go wrong—and how to keep going anyway -How to stop waiting to feel ready and start taking action Whether you want to change careers, start creating content, get back out there after heartbreak, or simply start a new dance class, it’s time to live life bigger. Because the truth is, you’ll never feel ready. And that’s exactly why you have to start. For more resources, click here for the podcast episode page. If you liked 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

In today’s episode, you’ll get the positive boost you’ve been needing for a long time. Mel is teaching you how to upgrade your energy, mood, and mindset with 7 tiny changes you can make in your life today. Right now, life feels like it is speeding by; there is so much to do, and life feels really overwhelming. You’re tired, overbooked, and wondering why everything feels harder than it should. The fix is right in front of you. And it isn’t a life overhaul. It’s small, science-backed habits that reconnect you to yourself, your people, and what really matters. These 7 small fixes make you feel incredible. They will help you feel more like yourself again. In this episode, Mel shares the simple, overlooked habits that help her feel better and have more good days. These habits are grounded in research, proven to boost your mood, lower your stress, and strengthen your relationships. They are proven to work, even when you’re already exhausted or short on time. Mel tells you powerful personal stories, shares uplifting research, and reads one unforgettable letter that will make you want to write a note to someone you love today. You’ll also learn what you need to do in your kitchen for more energy in an instant, the one word that creates an instant connection with someone, the best way to keep your relationships strong, and why you need to take 180 seconds to go on what Mel calls an “awe walk.” If you’ve been feeling disconnected, worn out, or like you’ve lost your spark, this episode is your reminder that it doesn’t take much to feel better. These small habits give you big rewards. These are the 7 habits Mel uses when she needs an energy upgrade, and now, she’s sharing them with you. This episode is sponsored by our exclusive insurance partner, Amica. For more resources, click here for the podcast episode page. If you liked this episode, your next listen should be: 8 Habits That Will Change Your Life: The Expert Advice You Need This Year 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

James Patterson has sold 400 million books and written hundreds of stories, but the most important one he’s lived is being a dad. In this powerful, personal, and deeply relatable episode, one of the world’s bestselling authors steps away from the writing desk and into the studio to talk about what matters most: family. Whether you're a dad, love a dad, or are simply navigating your own relationship with a father figure, this episode offers fresh perspective and hard-earned wisdom. With his signature mix of humor, honesty, and heart, James Patterson shares the kinds of reflections, stories, and mindset shifts that will inspire you to show up differently for the people you love, starting today. You’ll learn: -How to become a more present, engaged, and emotionally available father -How to handle the unspoken pressure many dads carry and how it gets in the way of connection -The conversations that can shift generations and how to start them now. -What James wishes he’d done differently and what he’s proud of now You don’t have to be a dad to take something meaningful from this conversation. If you’ve ever struggled with what to say or how to connect, this episode will stay with you. And it just might help you start the conversation that matters most. For more resources, click here for the podcast episode page. For an episode about motherhood, listen to this one: What Every Mom Needs to Hear Today If you want to know more about how to make deeper connections with the people you love, listen to this episode next: The One Tool to Transform Your Relationships: The Let Them Theory. 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 tired of picking apart your appearance, hiding your body, or never feeling good enough, this episode is for you. Today, you’ll learn the 4 simple steps you can take to build lasting confidence and finally feel good in your body. This powerful episode was inspired by a raw and emotional conversation Mel had with viral comedian Jake Shane. When Jake admitted he hates how he looks and struggles with self-worth, it opened the door to a bigger truth: millions of people feel the exact same way—but don’t know what to do about it. So, Mel called in the experts. In this episode, you’ll hear from Mel and Jake and learn tools from two renowned psychiatrists: -Dr. Judith Joseph, MD, double board-certified psychiatrist, professor at Columbia and NYU Medical Schools, and author of the bestselling book High Functioning. -Dr. Ashwini Nadkarni, MD, Harvard Medical School professor and psychiatrist at Mass General Brigham who specializes in anxiety, OCD, PTSD, and depression. Together, they break down the surprising psychology behind body shame and give you a practical, proven roadmap to feeling better, starting now. You’ll learn how to: Break free from body shame, obsession, and constant comparison Rewire your brain for confidence and lasting self-acceptance Use 4 science-backed steps to heal how you see yourself Understand the hidden psychology behind body image and self-talk Unpack the shocking research on how screens and modern life are distorting your self-image (and how to fix it) This isn’t just a conversation. It’s your roadmap to healing, backed by science.  After listening you will have the tools, the science, and the mindset shift you need to stop hiding—and start seeing yourself clearly. Because when you change how you see yourself, you change everything. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: How to Build Real Confidence: 7 Truths to Unlock Your Authentic Self 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

Today, Mel sits down with one of the most extraordinary guests to ever appear on this podcast. If you’ve ever asked yourself: What’s my purpose? How can I make a difference? How do I stay hopeful when the world feels broken? This is the conversation that will change the way you think about your own power to lead a life that matters. Bryan Stevenson is Mel's personal hero, and what he shares in this episode will change how you see yourself. He is a world-renowned civil rights lawyer and author of Just Mercy, one of the most powerful books of our time which was turned into a movie in which Michael B. Jordan played Bryan. Bryan is the founder of the Equal Justice Initiative and has argued and won cases before the United States Supreme Court. He has saved over 140 people from death row, many of them who were wrongly convicted, and his work has fundamentally transformed the conversation about justice, mercy, and human dignity. His life’s mission is proving one powerful truth: You are not defined by your worst mistake. And neither is anyone else. This episode will shake you, open you, and move you to action. You’ll learn: – 3 life-changing lessons from the lawyer who’s saved 140 lives – The mindset that will help you stay hopeful, even in the darkest moments – Why compassion is courage — and how to practice it daily – How to live a life that reflects what you truly believe – Why the smallest actions often create the biggest change If you’re feeling overwhelmed, discouraged, or unsure how to make a real difference, this episode is for you. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: 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

Today, you’ll learn how to control your mind and train it for extraordinary performance. By the end of this episode, you’ll know the exact mental training techniques used by world-class athletes, Olympians, and elite performers to overcome fear, build resilience, and unlock the next level of your potential. Mel’s guest today is renowned performance and mindset coach Steve Magness, who has coached Olympians, Division 1 athletic teams, and organizations at the highest level of performance. Today, Steve is breaking down the science of mental toughness — and teaching you how to apply it in your own life starting now. You’ll learn how to: Rewire your mind to silence self-doubt Perform under pressure Train your focus like an elite athlete Stop overthinking and take confident action Build real mental resilience (without burnout) Hack your mindset and unlock your personal power This is your roadmap to extraordinary performance — grounded in science and designed to help you rise above whatever is holding you back. Because when you change your mindset, you change the game. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: How to Stop Negative Thoughts & Reset Your Mind for Positive Thinking 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

Today’s episode is your ultimate guide to fixing your hormones at any age—and it’s a MUST listen for every woman in your life. If you’re tired, bloated, gaining weight in places you never used to, struggling with thinning hair, acne, brain fog, low sex drive, mood swings, PMS, painful periods — this is not how it has to be. Mel sits down with top OB-GYN and hormone expert Dr. Jessica Shepherd, MD to unpack the science of women’s hormones in a way you’ve never heard before. Whether you’re in your 20s and dealing with irregular cycles and PMS, or in your 40s and 50s navigating perimenopause and menopause, Dr. Shepherd breaks down exactly what’s going on in your body—and how to get it back in balance. You’ll learn: -The signs of hormone imbalance and how to fix it -The surprising ways hormone shifts mess up your skin, cause weight gain, disrupt your sleep, and more -The best foods to support your hormones (and the ones to cut back on) -How to stop hair thinning and hormonal acne -Why your skin starts to sag and what you can do to restore collagen -What happens when you stop birth control—and how long it takes your body to reset -Everything you need to know about PCOS, endometriosis, thyroid disease, and more This is your science-backed step by step guide to balancing your hormones for health, happiness, and longevity. Whether you’re 25 or 65, you’ll finally learn how to work with your body, instead of against it, to feel your absolute best. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: The #1 Menopause Doctor: How to Lose Belly Fat, Sleep Better, & Stop Suffering Now 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 with anxiety, this episode will change your life. In today’s conversation, Mel sits down with Harvard Medical School psychologist and world-renowned anxiety expert Dr. David Rosmarin — and he’s about to flip everything you think you know about anxiety on its head. By the end of this episode, you are going to know exactly what anxiety is, the things you’re doing that are making it worse, and how you can look at it in a whole new way. You’ll also learn exactly how to help somebody who is struggling with it. If you feel trapped by anxiety, or you've been trying to outrun it, what Dr. Rosmarin is about to share will set you free. He’s here to share a simple way to stop spiraling thoughts, find clarity, and finally feel in control. Dr. Rosmarin is one of the world’s leading experts on anxiety and the founder of The Center for Anxiety. He’s an associate professor of psychology at Harvard Medical School and director of the Spirituality and Mental Health Program at McLean Hospital, one of the top psychiatric hospitals in the world. Whether your anxiety is keeping you up at night, holding you back at work, making parenting harder, or bringing life in general to a grinding halt, this episode will give you the tools — and the hope — you’ve been looking for. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: How to Stop Negative Thoughts & Reset Your Mind for Positive Thinking. 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

Right now, there’s something you want. Maybe you need help at home, more support from your partner, or it’s time to set a boundary at work. But you’re avoiding the conversation. Why? Because it feels hard. You don’t want conflict, you don’t want to upset anyone, and you just don’t know how to bring it up. That ends today. The greatest things in life are on the other side of hard conversations. And in this episode, you will learn the 3 simple steps to have any difficult conversation and get exactly what you want. Mel sits down with world renowned negotiation expert Kwame Christian, CEO of the American Negotiation Institute, to break down exactly how to approach the conversations you’ve been avoiding. Whether you want to negotiate a raise, ask your partner to step up, or finally tell your friend what’s bothering you, this episode is your crash course in how to advocate for yourself. Inside this episode, you’ll learn: -Why avoiding hard conversations is damaging your relationships (and your self-respect) -How to handle someone’s emotional reaction without losing your cool -The 3-step “Compassionate Curiosity” framework to navigate ANY conflict -Why it’s more important to be respected than liked (and how to make that shift) -How to negotiate at home, at work, and even with your landlord -How to stand up for yourself without starting a fight If you’ve been staying silent, stewing in resentment, or dreading confrontation, this episode will give you the confidence and skills to speak up and change your life. You deserve respect. This is your roadmap to get it. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: The Most Important Career Advice You’ll Ever Hear With Harvard Business School’s #1 Professor 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

Today’s episode is going to fundamentally change the way you think about spirituality — and what it truly means to live a deep and meaningful life. Mel sits down with Dr. Lisa Miller, the world’s leading expert on the neuroscientific benefits of spirituality. Her groundbreaking research proves that every human being is biologically hardwired for spirituality — even if, right now, it means nothing to you. Dr. Miller’s work shows that spiritual connection — however you define it — changes your brain for the better. It can protect you from depression, anxiety, addiction, hopelessness, and burnout, and it gives you powerful tools to get through the hardest times in your life. We are living in a moment where believing in something beyond yourself can feel impossible. You might be feeling uncertain, anxious, or even pessimistic about the future — but this conversation will open your mind to possibilities you may have never considered before. Dr. Miller will prove to you, using science, that when you awaken this innate part of your brain, you unlock resilience, clarity, connection, and a deep sense of purpose. You’ll learn: -The #1 thing that separates people who are resilient and hopeful from those who struggle -The enormous difference between spirituality and religion (and why that matters for your mental health) -How to unlock your brain’s “awakened” network — the key to creativity, intuition, and deep meaning -How to nurture spirituality in yourself and your kids (even if you don’t know where to start) -Why crises, heartbreak, and hardship can be portals to spiritual growth and personal transformation. Whether you’re deeply spiritual, skeptical, or somewhere in between, this episode will inspire you to see that spirituality isn’t just a “nice to have” — it’s an essential part of being human. If you’re feeling stuck, lost, hopeless, or like there must be something more to life, this conversation is coming to you at exactly the right moment. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: 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

In today's episode, you'll learn how to heal from an emotionally immature parent. If you've ever felt invisible in your own family, like your needs didn't matter, or if nothing you did was ever enough, this episode is for you. Dr. Lindsay C. Gibson is here to assure you that you're not imagining it. You're not too sensitive. You're not overreacting. And you're not alone. If you find yourself struggling to set boundaries, you’re still craving your parent’s approval, or you’re always walking on eggshells to keep the peace, Dr. Gibson says the reason you feel this way is because you grew up with an emotionally immature parent. And today you’ll finally understand what that means. You're about to learn the 4 subtle signs you had an emotionally immature parent and how that shapes your adult life – and the exact path to healing. Today’s episode is not about blame. It’s about clarity and finally having the language to describe what you’ve felt for years but couldn’t quite explain. You’ll learn how to name the behaviors that left you feeling dismissed or unseen, and you'll have the tools to begin healing. And that’s a big deal, because doing this work doesn’t just change how you feel; it changes how you live. For the last 30 years, Dr. Gibson has helped millions of people around the world break free from the invisible emotional suffering that has held them back since childhood. She is a pioneering expert on the topic of emotionally immature parents, and is the author of the New York Times bestseller "Adult Children of Emotionally Immature Parents: How to Heal from Distant, Rejecting, or Self-Involved Parents." If you've spent your entire life feeling like something was off in your relationship with your parents, but you could never quite put your finger on it, Dr. Gibson is here to say: You were right. And if you feel guilty for just considering that something might have been off, you need to hear this conversation today. This is an episode you don't want to miss. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one 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

If you’re feeling overwhelmed about money, this episode is for you. Whether you want to pay off debt, increase your income, or have more money in the bank, this episode is a must-listen. For the first time on the podcast, Mel is sharing, in detail, the step-by-step approach she took to get out of $800,000 in debt, create financial freedom, and get good with money. Mel is also joined today by Lewis Howes, two-time New York Times bestselling author and host of the hit podcast The School of Greatness. Before he reached the success he has today, Lewis was broke, living on his sister’s couch, with no college degree. He shares the specific steps he took to start over, learn new skills, and the mindset and success habits he used to make and save money. Together, Mel and Lewis share the exact formulas they used to turn their lives around. Whether you’re trying to pay down debt, create an emergency fund, start a side hustle, or just have more money in the bank, you’re going to learn the things you should be doing right now to change your financial future. By the end of this episode, you will have the simple tools you need to start getting good with money. You’ll know that change is possible. And that you are worthy of financial peace and ease. You CAN get good with money. Starting today. For more resources, click here for the podcast episode page. If you liked this episode, and want to hear more about improving your financial life, listen to this episode next: 5 Rules of Money: How to Make It, Save It, & Be Smarter About It 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 are getting a step-by-step guide on how to change your mindset, stop negative thoughts, and make your mind work for you. What if the voice in your head — the one that criticizes, spirals, and second-guesses everything — could actually help you? In this powerful conversation, Mel sits down with one of the world's leading experts on the mind, Dr. Ethan Kross, PhD. He's a neuroscientist, award-winning psychologist, professor at the University of Michigan, director of The Emotion & Self Control Laboratory, and leading expert on the science of emotion, self-talk, and mental resilience. Today, he's here to teach you how to stop negative thoughts from running your life — using simple, science-backed tools. In this episode, Dr. Kross shares specific tactics, strategies, and insights you can use to break free from spiraling and reset your mind for positivity. If you're tired of overthinking, doubting yourself, or feeling stuck in your own head… this one’s for you. Class is in session, because after you listen to this, your brain will not be the same. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: 6 Simple Science-Backed Hacks That Will Make Your Life Better 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 is the episode every mom—and anyone who loves a mom—needs to hear. In this raw, honest, and hilarious episode, Mel sits down with her friend Jessie, who is weeks away from giving birth to her first child. What unfolds is the kind of real talk you rarely hear about motherhood. Whether you're dreaming of becoming a parent, knee-deep in diapers, juggling teenage drama, or reflecting on your grown-up kids, this episode will meet you exactly where you are. It’s also a powerful reflection on your relationship with your own mom. Mel—26 years into parenting—keeps it real with hard-earned wisdom, regrets, and the one piece of advice she wishes someone had told her sooner. If you've ever felt like you're not doing enough, questioned every decision, or worried you're getting it all wrong... you're not alone. And you need to hear this. This isn’t a sugar-coated take on parenting. It’s real, relatable, and filled with laugh-out-loud moments and deeply moving insights. Whether you’re a new mom, a seasoned pro, or reflecting on your own childhood, this episode will make you feel seen, understood, and a whole lot better about the job you’re doing. This is also one to share—with your mom, your sister, your daughter, your mother-in-law, your friends. Especially as Mother’s Day approaches, this episode is a gift. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love hearing from parenting expert Dr. Shefali: You Learn This Too Late: This One Idea Might Change Your Entire Life 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

Today’s episode could change (or save) your life. It’s a must-listen. You’ll hear from the world’s leading longevity doctor about the simple, proven changes that will help you live longer, feel better, and prevent diseases like cancer, heart disease, and dementia. Today, Mel sits down with one of the world’s most respected scientists, Dr. Eric Topol — a pioneering cardiologist, longevity researcher, and one of the top 10 most cited medical researchers alive today — to reveal the real, evidence-based approach to longevity. This is the science and art of living better, longer. Forget the trendy anti-aging supplements, infusions, and miracle cures: Dr. Topol is here to give you the truth on exactly what the science says about how to reverse the biological age of your organs, add up to a decade of healthy years to your life, and avoid the biggest killers we all fear. You’ll learn: -The #1 free intervention proven to slow aging -The three everyday habits that are aging you faster (and how to fix them) -How to exercise and eat for optimal health and longevity -The truth about supplements, IV drips, and anti-aging clinics -Why loneliness is as dangerous to your health as smoking -How exercise can be more effective than antidepressants -The breakthrough blood tests and tools that could predict — and prevent — diseases decades before they happen This conversation is full of science and hope, because as Dr. Topol says: “It has never been a more exciting time in medicine.” Whether you want to prevent disease, feel better, or just live a longer, healthier life, this episode will give you the real plan for how to do it. If you love someone, send them this episode. It could save their life. For more resources, click here for the podcast episode. If you liked this episode, and you’ll love listening to this one next: 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

In today’s episode, Mel will help you make any decision that you’re facing. Today, she is giving you a masterclass in decision making—the psychology, the science, and the step-by-step framework she personally uses to stop spinning, start moving, and trust your gut. If you're stuck in indecision, overthinking, or afraid of making the wrong choice—this episode is for you. You’ll learn how to: -Trust your intuition (yes, it’s real—and it’s backed by science) -Stop second-guessing yourself -Know when to go with your gut vs. when to slow down and make a plan -Navigate difficult decisions that affect other people (like calling off a wedding or leaving a job) -Handle the emotional aftermath of hard choices -Build the confidence to make any decision—even the scary ones This episode is packed with the tools, insights, and clarity you need to stop avoiding your choices and start creating the life you actually want. You are one decision away from a different life. And chances are you already know exactly what to do, you’re just too afraid to do it. This episode will teach you how to trust your gut and give you the courage to make the hard decision you know deep down you have to make. For more resources, click here for the podcast episode. If you liked this episode, and you’ll love listening 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

If you’ve ever felt like making friends as an adult feels impossible, or you’ve looked around and thought, "Where did all my friends go?" – you’re not alone. In this episode, Danielle Bayard Jackson is sharing the real reasons why female friendship can feel so complicated, based on research and the advice you need to hear. Danielle is one of the country’s leading experts on female friendship, the Director of the Women's Relational Health Institute, and the bestselling author of Fighting For Our Friendships. She teaches women how to build and maintain better friendships using proven, science-backed methods, and today, she’s here to clear up the confusion, cut through the drama, and break down exactly what you need to know about female friendship. Today, you’ll learn: -Why adult friendships change so much—and what it really means -Why it’s okay if you don’t have a BFF (and what to do about it) -Why female friendships can get messy and how to handle it -What do do when friendships fade -The subtle ways you might be pushing people away without realizing it -Simple, powerful steps to make new friends, rekindle old ones, navigate conflict, and strengthen your support system No matter your age or stage of life, it’s not too late. If you’ve ever felt lonely, disconnected, or like making new friends is impossible, this conversation will show you exactly what to do next. For more resources, click here for the podcast episode page. If you liked this episode, and want more tools, tips, and scripts to create more meaningful relationships, listen to this one next: 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’ve been feeling lost, uncertain, or disconnected from your purpose, today’s episode is exactly what you need. This is one of the most moving and powerful conversations you’ll ever hear. Today, Jay Shetty shares timeless wisdom on finding clarity, unlocking passion, and cultivating a deep sense of peace about where you are and where you’re headed. Jay is a former monk, a New York Times bestselling author, and the host of one of the most successful podcasts in the world, On Purpose. This episode feels like a conversation with your wisest friend – the kind that grounds you, opens your heart, and reminds you what really matters. If you’ve ever felt like you’re…  – Questioning your next step – Searching for deeper meaning – Struggling with a big decision – Feeling stuck in your head – Craving more purpose or peace – Or simply ready for a reset This episode is for you. Jay will help you reconnect with what matters most, quiet the noise, and move forward with more clarity, peace, and intention. This isn’t just a conversation – it’s one of those episodes you’ll carry with you, think about for days, and feel compelled to pass along to someone who needs it too. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: 4 Books That Will Change Your Life If you want to experience more of Jay live, grab your ticket to his upcoming On Purpose Tour. 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 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

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’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

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

Today, you’re going to learn exactly how to earn more, get promoted, network more effectively, and finally land your dream job. This is the most important career advice you’ll ever hear. In this episode, Mel sits down with Harvard Business School Professor Dr. Alison Wood Brooks, who’s pulling back the curtain on everything your boss won’t tell you: from mastering negotiation and communication to building real influence at work. Dr. Brooks teaches Harvard’s #1 course on negotiation and communication. Today, she’s giving you information that could change everything. Whether you’ve just been laid off and need a roadmap, you’re stuck at a job and craving recognition, or you’re doing well but ready to level up – this episode is your next step forward. Here’s what you’ll learn: -How to ask for a raise, and actually get it. -What it really takes to earn a promotion. -How to nail any interview with confidence. -The path to discovering and landing your dream job. -The science behind negotiation, and how to do it better. -How to handle high-stakes conversations with ease. -Strategies to conquer anxiety and show up like a leader. If you’re ready to make more money, step into your power, and move your career forward with clarity and confidence this episode is your playbook. For more resources, click here for the podcast episode page. If you liked this episode, and want more incredible communication tools, listen to this next: Research From Princeton: 13 Proven Hacks That Boost Your Influence & Make You More Confident 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, 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

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 feel lost or stuck in life, today’s episode will help you understand the root cause of trauma and how childhood experiences shape you throughout your life. Understanding your trauma is the key to healing. Your past doesn’t define you—but it does shape you. And today, world-renowned physician and bestselling author Dr. Gabor Maté is here to break it all down. Dr. Maté, a leading expert on trauma, shares insights on this topic unlike anything you have heard before. In this powerful conversation, he reveals how childhood experiences—whether you realize it or not—impact your relationships, self-worth, and the way you navigate life. You’ll learn why trauma, stress, addiction, and people-pleasing aren’t just personality traits but survival patterns formed in your early years. And most importantly, you’ll discover that while what happened to you isn’t your fault, healing is your responsibility. This conversation will challenge the way you see yourself—and give you the tools to take control of your future. For more resources, click here for the podcast episode page. If you enjoyed this episode with Dr. Gabor Maté, listen to his first appearance, where he dives deep into the connection between trauma, ADHD, and autoimmune disease: Dr. Gabor Maté: The Shocking Link Between ADHD, Addiction, Autoimmune Diseases, & Trauma 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 are going to learn how to have amazing sex, deeper intimacy, and create real, lasting love. If you feel like intimacy with your partner is rare, your desire is low, or that your marriage is even sexless, this conversation is for you. Here to deliver the most important sex advice you need to hear is renowned sex therapist and bestselling author, Vanessa Marin.  Vanessa Marin is a licensed psychotherapist and a sex therapist with over 20 years of clinical experience helping people have healthier, more satisfying sex lives. She is known for her viral, no-shame, straight-to-the-point advice on how to have the best sex of your life. This conversation tackles everything you weren’t taught—and probably aren’t talking about—when it comes to sex. Mel also shares openly about her own sex life, difficulties with intimacy, and speaks openly in a way you’ve never heard before. Whether you are single, in a relationship, or married, this conversation is going to make you think differently about sex and inspire you to prioritize pleasure and connection in bed, no matter your age, relationship status, or gender. You’ll learn: -The real reason you feel disconnected in your sex life -The two different types of sex drives and why it matters -What to do if you’re on your way to a dry bedroom -What exactly to say if you’re not in the mood when your partner initiates sex If you feel like you can’t talk about sex, if you can’t ask for what you want, don’t know how to bring it up, are going through a dry spell, or want to have more sex but you’re exhausted, this episode is for you. For more resources, click here for the podcast episode page. If you enjoyed this personal and practical episode, listen to this one next: How To Create Better Relationships: 6 Surprising Lessons From 28 Years Of Marriage 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

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

Life is hard. Struggles are inevitable for you and for the people you love. But even when things feel overwhelming, there’s always something you can do. And in today’s episode, you’re getting a toolkit – a companion guide to all of life’s twists and turns. When life feels chaotic, you deserve clarity. When emotions feel overwhelming, you deserve tools that work. And when you feel stuck, you deserve a way forward. That’s all in today’s conversation with world-renowned clinical psychologist Dr. Julie Smith. Dr. Julie is here to share the essential strategies that will help you navigate stress, anxiety, and life’s toughest moments with confidence. This episode will change the way you approach your emotions and mental strength forever. You’ll learn: -How to handle difficult emotions in the moment -The biggest mistakes you make when dealing with stress & anxiety -How to stop overthinking and regain control of your mind -Practical tools to build resilience and mental strength -Why you are so much stronger than you realize—and how to tap into your strength This is one of those conversations you’re not only going to love, you’re going to want to share it with everyone you care about. For more resources, click here for the podcast episode page. If you enjoyed this eye-opening episode, listen to this one next: How to Control Your Mind & Redirect Your Energy to Self Transformation 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’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