The Mel Robbins Podcast

You don’t have to wait for your life to get easier to start enjoying it.

Today, Mel sits down with Dr. Kelly McGonigal, a renowned health psychologist, award-winning Stanford University lecturer, and bestselling author whose work focuses on stress, resilience, and joy.

She’s here to show you how to feel more alive again by making 7 small shifts.

And you already have everything you need to get started.

Dr. McGonigal will walk you through your body and brain’s built-in resources for joy, connection, hope, and courage, and show you how to put them to work.

Your muscles, for example, are like a pharmacy inside your body, releasing “hope molecules” when you move. And you don’t have to crush a workout to get started. A walk with your dog or a little dancing in your kitchen counts.

One of Dr. McGonigal’s biggest insights: You need joy precisely because life can be hard. Those moments of laughter, closeness, and pleasure give you reasons to keep going, and you can learn how to create more of them.

And you can practice these mood-boosting shifts on your next walk, between errands, or while spending time with someone you love. 

You’ll learn:

–What joy really does for you and why your brain needs it 

–How your muscles can make hope – seriously

–How to make stress your friend and use it to your advantage 

–How to use a favorite song to shift your mood and get yourself going 

–How to turn a meaningful memory into courage you can use today 

–How to train your attention to notice more of the good around you 

–3 research-backed sources of hope you can tap into when you need a lift 

You have not lost your ability to feel joy. And you don’t have to wait for it to find you. 
 

You’ll leave this conversation with small things you can do today to feel more like yourself, connect with people, and get more enjoyment out of the life you’re living.
 

For more resources related to today’s episode, click here for the podcast episode page.  
 

If you liked this episode, listen to this one next: How to Stop Negative Thoughts & Reset Your Mind for Positive Thinking. 

Mel also wants to tell you:

• Try the 23g protein shot I drink every single morning
• Join 2 million readers loving my weekly newsletter – full of tips, tools, and inspiration
• The Let Them Theory: read the book everyone’s talking about 
• Watch the episodes on YouTube 
• Connect with me on Instagram
• Follow the show’s Instagram for clips, behind the scenes, and more 
• Find some daily positivity on my TikTok
• Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

This episode is a MUST-listen.
 

If you’ve ever felt behind, scared, stuck, or doubting yourself, you need to hit play.
 

Today, Mel sits down with someone who has been a mentor from afar for more than 12 years. Mel says she would not be where she is today without the person sitting across from her.

For more than a decade, Gary Vaynerchuk has been one of Mel’s biggest inspirations – and in this conversation, he is here to challenge you to stop making excuses and start changing your life.

Gary is one of the most successful entrepreneurs and creators of his generation, a six-time New York Times bestselling author, and the force behind VaynerX, VaynerMedia, and VeeFriends.
 

If you’ve been sitting on an idea, watching other people do the thing you want to do, worrying about what people will think, or telling yourself you’re too late, you need to hear this.
 

Gary will challenge the way you think about fear, regret, comparison, confidence, your career, other people’s opinions, and the excuses that are keeping you stuck.
 

You’ll learn why the people you listen to shape who you become, why your embarrassment can become your advantage, why peace of mind matters more than status, and why one action could change the entire direction of your life.
 

Gary also shares his advice for anyone who wants to start a business, change careers, put themselves out there, or finally take the risk they’ve been thinking about for years.
 

His message is simple: there is something you are amazing at – and the longer you sit around watching everybody else do it, the more it costs you.
 

You’ll also learn:

– What your algorithm reveals about who you are

– Why you need to start living your life with your funeral in mind

– The 3 words that are keeping you stuck

– Gary’s #1 tip if you’re unemployed or looking for a new job

– How to stop blaming your parents for your circumstances

– How to build self-confidence and let go of your need to be accepted

– Why peace of mind is the secret to a rich life
 

This conversation will push you to stop waiting for the right time, stop letting other people’s opinions control your decisions, and stop living in a way that leaves you saying, “I wish I…”

By the time it’s over, you’ll know exactly what you need to do next – and you’ll feel inspired to go do it.
 

For more resources related to today’s episode, click here for the podcast episode page. 
 

If you liked this episode, listen to this one next: What Makes a Good Life? This Study on 26,000 Regrets Will Guide You for the Rest of Your Life

Mel also wants to tell you:

• Try the 23g protein shot I drink every single morning
• Join 2 million readers loving my weekly newsletter – full of tips, tools, and inspiration
• The Let Them Theory: read the book everyone’s talking about 
• Watch the episodes on YouTube 
• Connect with me on Instagram
• Follow the show’s Instagram for clips, behind the scenes, and more 
• Find some daily positivity on my TikTok
• Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode, you’ll learn how to stop doubting yourself and get anything you want in life.

Mel is thrilled to introduce you to her incredible guest today – someone she’s admired and followed for years, and who is here today for YOU.

Benny Blanco is one of the most successful and sought-after music producers and songwriters in the world and one of the defining hitmakers of the 21st century. 

Benny is a 12-time Grammy-nominated songwriter and producer with 29 #1 hits and 19 songs that have over a billion streams on Spotify.

But, Benny didn’t start his impressive career with everything figured out. He didn’t grow up with money, some magical level of confidence, or everything figured out.

He built his career by showing up, failing, getting rejected, trying again, and learning through experience.

Today, Benny reveals what most people never see: the rejection, the fear, the self-doubt, and the countless moments when everything could have fallen apart.
 

And he will show you the life-changing tools and strategies that have helped him push through nonstop rejection and setbacks.

Benny has also written a fantastic brand-new book called “F*ck Failure” – which happens to be exactly the message he’s here to share with you today:

Every single failure is leading you somewhere, even if you can’t see it right now.

Your life can look entirely different a year from now. If you want the dream job, true love, unshakeable confidence, better friendships, or more happiness, Benny wants you to know there’s one rule:

Keep showing up. 

In this episode, you’ll learn: 

-The simple mindset shift Benny uses to erase failure and keep moving 

-Why you’re only one small move away from changing your life for the better 

-Why waiting to feel ready is a losing game 

-The wild story behind a #1 hit that almost never happened, and why it proves you can’t give up 

-How to stop letting self-doubt make your decisions 

-How to keep showing up when you’re exhausted, embarrassed, or convinced you have no idea what you’re doing 

-How to face the fears you’ve been avoiding for years 

-How a list Benny made before he started dating his wife, Selena Gomez, can help you stop settling in your own life 

This conversation will make you rethink every failure, every rejection, and every excuse you have been using to stay stuck.  

As Benny will show you, failure doesn’t have to break you. It’s the very thing that can make you unstoppable. 

If he can turn his failures into hits, you can turn yours into the life you’ve been wanting to live. 

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: A Process for Finding Purpose: Do THIS to Build the Life You Want 
 

Mel also wants to tell you:

• Try the 23g protein shot I drink every single morning
• Join 2 million readers loving my weekly newsletter – full of tips, tools, and inspiration
• The Let Them Theory: read the book everyone’s talking about 
• Watch the episodes on YouTube 
• Connect with me on Instagram
• Follow the show’s Instagram for clips, behind the scenes, and more 
• Find some daily positivity on my TikTok
• Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Why are you bloated all the time? 

Why can certain foods suddenly make you feel terrible? 

And what is actually going on inside your gut when nothing you try seems to work? 

Today, Mel is joined by Dr. Rajsree Nambudripad, MD, a board-certified medical doctor specializing in integrative gut health and integrative medicine, who has spent years helping patients uncover what’s really behind their most stubborn symptoms.  

This conversation will change the way you understand your gut – and reveal a simple 4-part protocol for getting to the root of what’s making you feel so bad so you can feel your best again. 

Dr. Rajsree covers it all: IBS, bloating, SIBO, constipation, diarrhea, leaky gut, histamine intolerance, low stomach acid, reflux, food sensitivities, and more. 

And she explains the surprising ways your gut can impact your energy, anxiety, focus, sleep, skin, weight, metabolism, blood sugar, and thyroid health. 

You’ll learn: 

-The 4 systems that control your gut health – and what happens when even one is out of balance 

-2 steps you can start taking immediately to improve your gut health 

-What causes bloating and how to stop it fast 

-The 3 main symptoms of IBS and what they may be telling you 

-What histamine intolerance is and how it disrupts your “gut garden” 

-The surprising connection between your gut and your thyroid 

-The Hashimoto’s symptoms your gut may reveal first 

-How exercise can help reverse insulin resistance 

-Why your “acid reflux” may actually be the opposite problem 
 

If you’ve been told “everything looks normal” but you still don’t feel normal – or you’re tired of guessing which food, supplement, or symptom to chase next – this episode will help you understand what your body may be trying to tell you – and what to do next.
 

For more resources related to today’s episode, click here for the podcast episode page. 

If you liked this episode, listen to this one next: #1 Dermatologist: The Ultimate Skincare Routine for Amazing Skin. 

Mel wants to add:

• Try the 23g protein shot I drink every single morning
• Join 2 million readers loving my weekly newsletter – full of tips, tools, and inspiration
• The Let Them Theory: read the book everyone’s talking about
• Watch the episodes on YouTube
• Connect with me on Instagram
• Follow the show’s Instagram for clips, behind the scenes, and more
• Find some daily positivity on my TikTok
• Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

There’s someone in your life you wish would change.

You’ve pushed, reminded, and given advice. You’ve had the same conversation over and over. 

And somehow, you’re still stuck in the same frustrating cycle of fighting, nagging, lecturing, and hoping they’ll finally do something differently. 

There is a better way.  

In today’s conversation, Mel sits down with renowned behavioral scientist and award-winning NYU professor Dr. Dolly Chugh to unpack the surprising science of why people resist change and what really works.  

You’re going to walk away with some of the most powerful, research-backed tools Dr. Chugh teaches at NYU – tools that will change how you see difficult people, frustrating relationships, and your own ability to influence how others behave.  

You’ll learn: 

-The 3 things that really do help when someone you love won’t change 

-The simple question to ask before giving advice – so it doesn’t backfire 

-The 4-option question that reveals what someone needs from you in a difficult moment 

-The relationship tool that keeps small problems from turning into 10-out-of-10 fights 

-How to tell when “helping” someone is keeping them stuck 

-The 2 “bodyguards” in your brain that explain why you know better but still don’t do better 

-Why your brain can fight change even when you desperately want it 

-The surprising role “unlearning” plays in changing a habit or behavior 

If you’re exhausted from trying to change someone you love, this conversation will give you a different way forward – starting today – that feels lighter, more hopeful, and extremely doable.

Your relationships will never be the same. And neither will you. 

For more resources related to today’s episode, click here for the podcast episode page. 

If you liked this episode, listen to this one next: How to Become More Confident, Influential, and Communicate Better With #1 Harvard Business Professor

Mel also wants to tell you:

• Try the 23g protein shot I drink every single morning
• Join 2 million readers loving my weekly newsletter – full of tips, tools, and inspiration
• The Let Them Theory: read the book everyone’s talking about
• Watch the episodes on YouTube
• Connect with me on Instagram
• Follow the show’s Instagram for clips, behind the scenes, and more
• Find some daily positivity on my TikTok
• Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Today is Mel’s 30th wedding anniversary. And she couldn’t think of a better way to celebrate than to have a sit down conversation with her husband Chris about the lessons they’ve learned along the way.

This episode isn’t about the highlights – it’s talking about the hard lessons that have shaped their marriage these last 30 years.

Mel and Chris unpack the years where they felt more like roommates than a married couple and they share stories from when stress got the best of them. 

They get into how resentment and bitterness created a distance that kept growing, and how they found their way back to each other.

They talk about what they wish they knew sooner and the expert advice that has helped them the most.

Mel and Chris also break down their relationship truths into small, actionable things you can do to make your relationship stronger today. 

In this episode, you’ll learn:

-How to tell when stress has turned your partner from your favorite person into the person you blame.

-Why resentment, criticism, silence, and shutdown can become a cycle that quietly pulls couples apart.

-What “normal marital hatred” means and why your partner can trigger old wounds you have never fully dealt with.

-How to soften during conflict instead of hardening, attacking, or retreating.

-The simple rituals Mel and Chris use to rebuild connection, including notes, touch, walks, shared meals, and weekly calendar check-ins.

-How to know whether your relationship has the foundation to grow with you through decades of change.

Whether you are newly in love, decades into a marriage, going through a rough patch, or wondering if your relationship is going to make it through a rough season, this conversation will give you a more honest and useful way to think about lasting love. 

Because the truth is, a strong relationship isn’t built by avoiding the hard seasons. It’s built by learning the lessons from them and finding your way back to each other when those seasons come. 

For more resources related to today’s episode, click here for the podcast episode page. 

If you liked the episode, you should check out these ones next, both of which were mentioned on the podcast:

James Sexton: The Most Eye-Opening Conversation on Marriage & Love You Will Ever Hear (From #1 Divorce Lawyer)

Terry Real: Married, Dating, or Single: The Best Relationship Advice You Will Ever Receive

Mel also wants to tell you:

• Try the 23g protein shot I drink every single morning
• Join 2 million readers loving my weekly newsletter – full of tips, tools, and inspiration
• The Let Them Theory: read the book everyone’s talking about
• Watch the episodes on YouTube
• Connect with me on Instagram
• Follow the show’s Instagram for clips, behind the scenes, and more
• Find some daily positivity on my TikTok
• Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Learn how to truly help someone you love. 

When someone you care about is going through a difficult time, you can make a meaningful difference with a few simple words. 

Today, clinical psychologist and three-time New York Times bestselling author Dr. Lisa Damour teaches you how to offer the right kind of support for your kid, partner, or friend without panicking, taking control, or trying to fix everything. 

You’ll learn 3 questions that help you understand whether someone needs to vent, needs more support, or may need professional help. 

Dr. Damour also explains why painful emotions are not always a sign that something is wrong, how to recognize when coping has become harmful, and why giving advice before understanding what someone needs can backfire. 

This episode is one of Mel’s favorite conversations on The Mel Robbins Podcast, and she’s bringing it back with a brand new introduction and new insights for right now.

In it, Mel gets personal about supporting her husband through depression, parenting teenagers through intense emotions, and the mistakes she made when she tried to solve every problem. 

In this episode, you’ll learn:

-The exact words to use when someone shuts down or pushes you away

-Why the advice you give can make someone feel worse

-How to respond when someone is drinking, using substances, self-harming, or avoiding life

-How to listen so the person feels supported

-The simple question to ask when someone is venting

-How to stay calm when someone you love is overwhelmed

-The 3 questions to ask when someone you love is struggling

-How to tell the difference between normal stress and a serious mental health concern

-The two warning signs that someone may need professional support

-When and how to ask directly about suicide or self-harm

-How to suggest therapy without making someone feel broken

By the time you finish listening, you’ll know what to say, what not to say, and how to show up for someone you love.

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 (and Others) to Change Any Behavior

Mel also wants to tell you:

• Try the 23g protein shot I drink every single morning
• Join 2 million readers loving my weekly newsletter – full of tips, tools, and inspiration
• The Let Them Theory: read the book everyone’s talking about
• Watch the episodes on YouTube
• Connect with me on Instagram
• Follow the show’s Instagram for clips, behind the scenes, and more
• Find some daily positivity on my TikTok
• Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you have ever been told that you are too emotional, sensitive, anxious, hormonal, disorganized, or simply not trying hard enough, this episode is for you.

There’s a chance, according to Mel’s expert guest today, that like Mel, that the root cause of what you’re struggling with is actually ADHD.

Today, Dr. Sasha Hamdani, MD, a board-certified psychiatrist and leading expert on ADHD, gives you the full and comprehensive explanation you deserve.

She shares that ADHD is not just about attention. It can affect your emotions, motivation, energy, sleep, appetite, relationships, and ability to handle the demands of everyday life. 

And these symptoms often get completely missed in women and girls.

Mel gets deeply personal about being diagnosed at 47, the anxiety she experienced for decades that was due to untreated ADHD, and the emotional overwhelm she never realized was connected to ADHD.

Dr. Hamdani explains why ADHD is mistaken for anxiety, depression, OCD, burnout, or hormonal issues (this is why so many people spend years believing there is something wrong with them!).

This is the ultimate guide to adult ADHD.

In this episode, you’ll learn:

-Why ADHD is not just attention and focus; it’s also about regulating your mood, sleep, motivation, and energy.

-Why ADHD is so often missed in women and girls

-Why anxiety, depression, OCD, burnout, and ADHD are often confused (even by medical professionals)

-Why criticism feels so overwhelming for anyone with ADHD

-Why perfectionism, overworking, and people pleasing can be signs of ADHD

-What is happening inside the ADHD brain

-Why ADHD is not always a “superpower” 

-The four critical steps to take if you think you or someone you love may have ADHD

-The medication, therapy, coaching, tools, and systems that may help ease symptoms of ADHD

-What you can start doing while you wait for professional support

-The difference between the way ADHD can look externally and how it can feel internally

-How hormonal changes during puberty, postpartum, and perimenopause can intensify ADHD symptoms

This is an episode about understanding your brain, recognizing lifelong patterns, and learning what kind of support may be available to you.

Mel also wants to tell you:

• Try the 23g protein shot I drink every single morning
• Join 2 million readers loving my weekly newsletter – full of tips, tools, and inspiration
• The Let Them Theory: read the book everyone’s talking about
• Watch the episodes on YouTube
• Connect with me on Instagram
• Follow the show’s Instagram for clips, behind the scenes, and more
• Find some daily positivity on my TikTok
• Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Today, a former spy and the former Chief of Disguise for the CIA is taking you inside the heart-pounding world of espionage and the secret life she lived working undercover for 30 years. 

Jonna will share the tactics and strategies you need to read anyone and spot a liar, offer a powerful warning about the state of the world today, and give you practical wisdom to find courage and face life’s hardest moments.

For decades, Jonna helped intelligence officers assume new identities, disappear in plain sight, and carry out high-risk operations. 

Jonna created disguises convincing enough to fool the President of the United States and the Secret Service. 

Together, Jonna and her late husband, Tony Mendez, co-authored the bestselling book Argo about the CIA operation he led – the true story that inspired the Academy Award-winning film Argo.

But what makes this conversation so powerful is not just the spy stories.It is Jonna’s deeply personal reflection on courage, reinvention, trust, loss, and what it means to keep going when life feels scary or uncertain.

In this episode, you’ll learn:

– Why courage does not come first and how confidence and preparation create it

– How to stay calm under pressure 

– What 30 years in the CIA taught Jonna about trusting your intuition

– The signs that someone may be trying too hard to convince you of a lie

– Why direct eye contact is not the lie detector most people think it is

– How Jonna would change the smallest details to make someone disappear in plain sight

– Why you are never starting over when you make a major change

– How to stop underestimating yourself and aim higher

– Why nothing meaningful is accomplished alone

– How taking small steps can help you face problems that feel too big to solve

Jonna will tell you that courage is not something you either have or you do not. It comes from knowing what to do, preparing yourself, and confronting the things that scare you.

After today, you’ll understand how to build confidence, trust yourself under pressure, and have the courage to reinvent your life…at any age.

For more resources related to today’s episode, click here for the podcast episode page. 

If you liked this episode, listen to this one next: It’s Not Too Late: How to Transform Your Life at Any Moment

Mel wants to add:

• Try the 23g protein shot I drink every single morning
• Join 2 million readers loving my weekly newsletter – full of tips, tools, and inspiration
• The Let Them Theory: read the book everyone’s talking about
• Watch the episodes on YouTube
• Connect with me on Instagram
• Follow the show’s Instagram for clips, behind the scenes, and more
• Find some daily positivity on my TikTok
• Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Today’s episode is a conversation you are going to want to revisit over and over and over. You are about to learn the skills nobody ever taught you, but you need now more than ever.

It’s hard to not feel exhausted and just overwhelmed in today’s world. You are constantly being bombarded with bad news, followed up by worse news. 

All of that while you still try and deal with the hurdles of just living a regular life.

That is where today’s guest, therapist Kier Gaines comes in. Mel absolutely adores this man and constantly seeks out his advice as a source of calm, ease, and understanding. 

But it isn’t just Mel. Across platforms, millions of people turn to Kier Gaines because he has a knack for turning complicated emotions you don’t quite have the words for and explains them in a way that makes sense. He then gives you tools to come back to yourself so you don’t get flooded in those emotions. 

This is a conversation about how to handle life in today’s chaotic world. 

You’ll laugh, and you’ll probably tear up a little bit, but at the end you will feel the sense of calm that Kier is known for bringing, and you’ll be ready to show up differently in all of your relationships that matter most to you.

In today’s episode you will learn:

-What to do when everything feels like too much

-How to stop trying to control other people and finally find more peace

-What to do when you’re spiraling, overthinking, or about to lose your cool

-Why you keep having the same arguments, and how to break the cycle

-How to build confidence that doesn’t depend on other people’s approval

-The simple mindset shifts that will help you feel more grounded, more present, and more in control of your life

By the end of this episode you will have control of your emotions and be ready to stop letting them control you. You’ll walk away with tools you can start using today to show up in your life with more clarity, calm, and confidence. 

For more resources related to today’s episode, click here for the podcast episode page. 

If you liked this episode, listen to this one next: Why You Feel Lost in Life: Dr. Gabor Maté on Trauma & How to Heal

Mel wants to add:

• Try the 23g protein shot I drink every single morning
• Join 2 million readers loving my weekly newsletter – full of tips, tools, and inspiration
• The Let Them Theory: read the book everyone’s talking about
• Watch the episodes on YouTube
• Connect with me on Instagram
• Follow the show’s Instagram for clips, behind the scenes, and more
• Find some daily positivity on my TikTok
• Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Today, you are going to learn the science of manifestation, visualization, and imagination – and the steps you can take to start creating the life you want.

In this powerful episode, Mel sits down with Dr. Cassandra Vieten, PhD, a clinical psychologist, professor at UC San Diego, and one of the world’s leading researchers on imagination and consciousness.

Dr. Vieten directs the Center for Human Imagination at UC San Diego, leads the Center for Mindfulness at UC San Diego’s Centers for Integrative Health, and her research has been cited more than 5,000 times.

Together, Mel and Dr. Vieten unpack the science behind changing your mindset in order to change your life.

You’ll discover how your mind shapes your reality and learn practical, research-backed techniques to shift your thinking and create new possibilities.

In this episode, you’ll learn:

-The difference between manifestation and magical thinking

-How your imagination shapes your decisions, identity, and future
-How to stop reacting to life and start intentionally creating it
-How to use visualization even if you do not naturally see pictures in your mind

-Why imagining the worst case keeps your body stuck in stress
-How to meet your future self and use that vision to make better decisions today
-How to break out of a “reality tunnel” and see possibilities you have been missing

Dr. Vieten’s research is clear: Your imagination is not an escape from reality. It is one of the most powerful tools you have to change how you see your life, what you believe is possible, and what you do next.

By the end of this episode, you will know how to get off autopilot, break free from the stories holding you back, and use imagination, visualization, and manifestation to start creating a more intentional and hopeful future.

For more resources related to today’s episode, click here for the podcast episode page. 

If you liked this episode, listen to this one next: #1 Mindset Expert: Simple Mindset Shifts That Transform Your Body, Energy, & Life

Mel wants to add:

• Try the 23g protein shot I drink every single morning
• Join 2 million readers loving my weekly newsletter – full of tips, tools, and inspiration
• The Let Them Theory: read the book everyone’s talking about
• Watch the episodes on YouTube
• Connect with me on Instagram
• Follow the show’s Instagram for clips, behind the scenes, and more
• Find some daily positivity on my TikTok
• Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
• Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you’re feeling anxious, overwhelmed, burned out, or stressed, today’s episode will remind you that you are not stuck – and that you can shift how you feel right now.

In this episode, Mel breaks down the top 5 feelings that more than half a million listeners shared that you’re struggling with. For each one, you’ll get a simple, science-backed tool to help you feel better fast.

Whether you’re going through burnout, navigating a transition, feeling overwhelmed, or just feeling a little “off,” this conversation is your invitation to check in with yourself, regain clarity, and feel better.

Within it, you’ll hear tactical, powerful advice from four extraordinary experts. To make this impactful for you, Mel and her team went back through some of the most powerful conversations on The Mel Robbins Podcast and pulled together the exact tools – and the exact words – you need when your mind is spinning, your stress is high, and you’re giving your energy away to things that do not deserve it.

You’ll learn from:

-Dr. Wendy Suzuki, a world-renowned neuroscientist at New York University.

-Dr. Martha Beck, one of the world’s most respected life coaches, a six-time New York Times bestselling author, and a Harvard-trained sociologist.

-Dr. Adam Alter, a renowned researcher and professor at NYU’s Stern School of Business

-Chelsea Handler, one of the most successful comedians of all time and the author of six consecutive #1 New York Times bestsellers.

After today, you’ll know how to use a 10-minute walk, a cold shower, five minutes in nature, a mirror pep talk, and one powerful visualization exercise to shift your mood, clear your head, and feel like yourself again.

This episode will help you reflect, reset, and reconnect with what matters.

For more resources related to today’s episode, click here for the podcast episode page. 

If you liked this episode, listen to the full conversations with the experts Mel talked about today:

Dr. Wendy Suzuki

Dr. Adam Alter

Chelsea Handler

Dr. Martha Beck

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This conversation will make your home and your life feel lighter and easier in the first 10 minutes. 

Clutter is stealing your time, draining your energy, and you are about to learn the fast and simple way to take back your sanity. 

Even better news: You do not need to spend an entire weekend to get organized. 

You need a simple system that works for your real (and very busy) life. 

Today, Clea Shearer and Joanna Teplin, the organizing experts behind The Home Edit, are here to help you clear the clutter, take back your space, and make your home feel easier to live in. 

They are removing the shame from the entire process. 

Clea and Joanna walk Mel through a live, 10-minute clear out of her junk drawer and prove that you can start small, spend zero dollars, and feel an immediate difference.

In this episode, you’ll learn:

-The 4-step method to edit, categorize, contain, and maintain any space

-The 80/20 rule that makes every room or drawer feel organized

-The 3 questions that make it simple to decide what to keep and what to throw out

-The right place to start when your entire home feels overwhelming

-Why you should never start organizing in with your closet

-The one question that stops decision paralysis

-Why your mess keeps coming back

-How to create simple systems your family will follow

-The daily drawer that makes mornings faster and less stressful

This is not an episode about making your home look perfect.

It’s reclaiming your time, your energy, your mental clarity, and your peace.

By the time you finish listening, you’ll know exactly where to begin: one drawer, 10 minutes, and a few simple decisions that will make your life feel so much better.

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: Get Back on Track: 5 Evening Habits to Wake Up Focused, Recharged, and in Control

Connect with Mel:  

• Order Mel’s product, Pure Genius Protein
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• Follow Mel on Instagram 
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This might be one of the greatest conversations Mel has ever had on this podcast.

Today, you’re getting an absolute masterclass in motivation from one of the greatest athletes walking this earth: Shelly-Ann Fraser-Pryce.

If you’ve ever felt self-doubt, pressure, or like your best days are behind you, you’re in the right place. In this conversation, Shelly-Ann does not hold back.

Shelly-Ann is the most decorated 100-meter sprinter of all time, male or female. She has won Olympic gold 3 times. She has won 10 gold medals at the World Championships, with 2 of them coming after she gave birth to her son Zyon. 

She is going to tell you: you are not supposed to be average. You are built for excellence and extraordinary things.

But this isn’t a conversation about being an athlete. This conversation is about building an unstoppable mindset and being the best version of yourself, no matter where you are in life.

In this episode, you’ll learn how to:

-Build the mindset of a champion

-Use visualization to prepare for high-pressure moments

-Stop focusing on constant comparison and worrying about what everyone else is doing

-Bounce back after failure

-Believe in your dream before anyone else understands it

You’ll also hear a powerful message about the power Shelly-Ann gained after becoming a mother and not listening to people who told her she had to choose between motherhood and her career.

Get ready, because Shelly-Ann is about to speak directly to your soul and inspire you to become your greatest self.

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 with Emma Grede: If You Only Listen to One Podcast Today, Make It This One

Connect with Mel:  

• Order Mel’s 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 
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What no one tells you about aging is that it starts long before you feel old. 

In fact, the choices you’re making in this moment are shaping how strong, independent, connected, and fulfilled you’ll feel decades from now. 

In this hopeful conversation, Mel sits down with MIT longevity expert Dr. Joseph Coughlin, founding director of the MIT AgeLab, for a wake-up call that will change how you plan the rest of your life. 

The good news?  

Dr. Coughlin says you’re probably going to live longer than you think. But longevity is not just about adding more years to your life. It is about deciding how you want those years to feel – and preparing now so they stay active, meaningful, fun, and fully yours. 

Dr. Coughlin is sharing his research-backed framework for a happier, healthier future, one that will show you why you shouldn’t be afraid of getting older if you do the simple things within your control.   

You’ll learn exactly what to do to avoid the biggest regrets of people in their 80s, 90s, and 100s, and live life on your terms. 

And if someone you love is getting older, this conversation is essential.  

Dr. Coughlin is also sharing practical guidance for caregivers and will walk you through the conversation every family needs to have about aging before it’s too late, and exactly what you need to know to help your aging parents.

You’ll learn:  

–The science-backed habits that predict how well you’ll age 

–3 simple questions that will help you design a vibrant future 

–The surprising number that may predict how long you’ll live 

–The hidden forces that can quietly steal your strength and independence, and how to fight them 

–How to talk to your parents about aging before a crisis hits 

–What retirement will really look like, and it’s not what you think 

–The 8,000-day framework that will change how you see the rest of your life 

–Why getting older can be something to look forward to, not fear 

You’ll also hear what happens when Mel tries on AGNES, MIT’s full-body aging suit, and sees the world and the people she loves in a whole new way.  

But this isn’t a conversation about decline. It’s about preparation, possibility, and taking back control. 

As Dr. Coughlin says, getting older isn’t something to dread. It is a gift of time, and what you do with that time starts 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: This One Study Will Change How You Think About Your Entire Life: The Cornell Legacy Project. 

Connect with Mel:  

• Order Mel’s 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 
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Want to feel amazing again? 

You do not need a complicated plan to start feeling better. You need just a few simple, but powerful changes that make a real difference. 

In today’s episode, Mel shares 9 research-backed life hacks you can use right now to improve your energy, sleep, confidence, relationships, focus, money, and daily life. 

These are not big commitments. Most of them can be done while you are listening, and every one of them can be done today – so you can reset your life before the episode is over. 

You’ll learn:

-The simple sentence that makes you believe in yourself and start taking action

-The new «sleep math” that will help you get the right amount of sleep every single night

-The easy 5-10-20 rule that resets your body to improve your sleep, energy, and metabolism

-Why taking a walk can help you solve 93% of your problems

-How to feel and act more powerful in any situation

-One small rule that will save you time and cut down on most of your home clutter

-The surprising money trick that stops impulse spending without making you feel like you are missing out

-A simple way to create stronger connections with every single person you meet 

This encore episode, which has fresh and new insights from Mel at the beginning, is your cheat sheet for making life easier. 

By the time you finish listening, you will have 9 simple tools to help you take back your time, energy, and sanity, and make a surprisingly big difference in how you feel every day. 

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 with Hoda Kotb: How to Reinvent Your Life Starting Today

Connect with Mel:  

• Order Pure Genius Protein
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Today’s episode is your ultimate women’s hormone health guide for every age. 

If you are dealing with painful periods, infertility, endometriosis, PCOS, struggling with perimenopause, menopause, or confused about birth control – this episode is a MUST listen. 

From PMS to menopause, this episode will teach you how to use science to hack your hormones, reset your body, and feel amazing again. 

Today, Mel sits down with Dr. Sharon Malone, MD, one of the most trusted medical experts in women’s health today, to cover health topics we have never discussed on this podcast before. 

Whether you’re 25, 35, 45, 65, or even 85 – this is your playbook to understanding what is happening in your body so you can take better care of your health. 

Dr. Malone is a board-certified OB-GYN, a nationally recognized expert in menopause, perimenopause, and reproductive health, and she has been in clinical practice for almost 40 years.

And today, she is unpacking the science of women’s hormones in a way you’ve never heard before. 

Dr. Malone answers the questions women everywhere are asking and explains, step by step, exactly what is happening in your body and how to get it back in balance. 

You’ll learn:

-The symptoms that deserve your attention

-Why painful periods are not something you should just push through

-The truth about birth control and your long-term health and fertility

-What you need to know about natural birth control and how to think about your options

-What you need to know about fertility and infertility

-How endometriosis and PCOS impact women’s health

-What perimenopause really is and why so many women miss the signs

-What to know about menopause and HRT

-Why weight changes happen as hormones shift

-How muscle loss impacts your health as you age

-What every woman needs to understand about osteoporosis

-The two specific questions you need to ask your mom

-The misinformation online that is hurting women’s health

This is your science-backed step by step guide to balancing your hormones for health, happiness, and longevity. 

No matter how old or young you are, this episode is relevant for you and for every woman you love.

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 with: Start Where You Are: #1 Orthopedic Surgeon’s Proven Protocol to Feel Stronger & Look Younger in Weeks

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 
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In today’s episode, you’ll learn the hidden signs of a manipulative, toxic person from the #1 researcher in the world on dark personalities, Dr. Leanne ten Brinke, PhD. 

She is here to teach you how to spot the poisonous people that are hidden in plain sight around you – in your family, your community, and at work. 

And, she’s giving you the science-backed guide to understand poisonous people: how they operate, how to spot the patterns early, and what to do when you realize you’re dealing with one. 

Dr. ten Brinke is a professor at the University of British Columbia, where she directs the Truth and Trust Lab and has spent nearly two decades studying trust, deception, manipulation, and dark personality traits. 

She wants to make one thing perfectly clear: most people are good. 

But one poisonous person can create an enormous amount of stress, confusion, and pain. 

This episode will help you recognize the pattern, trust what you’re seeing, neutralize their behavior, and know exactly what to do when you’re around them. 

In this episode, you’ll learn:

-How to spot dark personality traits of narcissism, psychopathy, Machiavellianism, and sadism in daily life

-The #1 sign you’re being manipulated

-What gaslighting is, what it is not, and what to do when you’re being gaslit

-Why many toxic people seem charming at first

-How gossip can reveal a manipulative personality at work

-The simple ways to become more strategic instead of more emotional when dealing with difficult people

After listening, you will know exactly what to do to spot toxic behavior, handle manipulative people, and take back your peace and power. 

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: 4 Signs of Emotionally Immature Parents & 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 
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Are you going to keep being controlled by your emotions for the rest of your life?

 The answer is no. 

Because today, Dr. Marc Brackett, PhD, the world’s leading expert on emotional intelligence is here to tell you,

 “Success in virtually every aspect of life – career, friendship, love, and family – is determined mainly by one thing: how we deal with emotions.”

Because your emotions are running your life – and you don’t even realize it.

Dr. Brackett is the Founder & Director of the Yale Center for Emotional Intelligence whose research proves that your life is being shaped by the one skill that 90% of people were never taught: emotional intelligence.

Today, Dr. Brackett will give you his research-backed framework to master your emotions, redirect your energy for more positive thinking, and become more emotionally intelligent in 5 simple steps. 

In this episode you’ll learn:

-How your emotions are hijacking your decisions, relationships, and goals

-How to recognize what you’re feeling before it takes over

-Why you suppress your emotions and what you should be doing instead 

-How to stop taking everything so personally

-How emotional intelligence improves your relationships and your health

-How to stop negative thoughts from taking over your life 

-How to get less angry and bothered by the people around you

Dr. Brackett’s research is clear: You can learn emotional intelligence at any age. It’s never too late. 

After today you will know how to deal with what you feel and you will finally change your behavior, your relationships, and your entire 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 with professor Dr. Katy Milkman, PhD: Change Your Life This Year: How to Get From Where You Are to Where You Want to Be

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 
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Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In today’s episode, you’ll learn how to feel happier and more connected to your purpose in under 5 minutes. 

Today, you’re learning from Dr. Dacher Keltner, one of the world’s leading experts on meaning, purpose, happiness, and awe.

Dr. Keltner is a distinguished professor of psychology at UC Berkeley, and the founding director of the Greater Good Science Center, one of the most renowned research institutes in the world that studies well-being.

He has spent over 35 years researching science-backed tools that you can use right now. You will be clear, focused, calmer, more engaged in your life, even when the world feels overwhelming. 

In this episode you’ll learn:

-Specific lessons you can apply today that come from 35 years of happiness research

-The quick morning practice research shows can boost your happiness and reset your day

-The two simple questions that help you find your purpose today

-Your most powerful core strength and how to tap into it more

– The one thought you need to feel less overwhelmed, exhausted and reduce stress now

-How to live a more meaningful life by remembering 2 key things about your past

-How to feel more alive today without spending money or making a major life change

-The one-minute awe practice Dr. Keltner recommends for anyone who is stressed, anxious, lonely or exhausted

-Simple, science-backed ways to live a meaningful life today

Whether you feel lost, burned out, anxious about the future, disconnected from yourself, or unsure what you are supposed to be doing with your life, this episode will help you reconnect with purpose and make you feel more alive.

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 with Stanford Professors, Dave Evans and Bill Burnett: How to Design Your Life in 1 Hour)

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

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Two simple questions can change the way you make decisions, spend your time, and build your future. 

In today’s episode, Mel sits down with Seth Godin, one of the most influential thinkers of our time and one of Mel’s most trusted mentors. 

Seth has written more than 20 bestselling books, taught millions of people how to think differently, and shaped the way Mel thinks about success, confidence, purpose, business, and making an impact. 

Today, Seth is sharing the advice Mel wishes everyone could hear, particularly when it comes to business and success. 

His wisdom will make you rethink how you spend your time, what you say yes to, what you keep avoiding, what you need to quit, and what kind of future you are building. 

You can use this advice for anything: 

Your goals.

Your career.

Your business.

Your creative ideas.

Your next decision.

The thing you keep talking yourself out of.

The life you say you want, but have not started building yet.

Seth will show you how to stop chasing the wrong things, stop measuring the wrong things, and stop trying to be everything to everyone.

In this episode, you’ll learn:

-The 2 questions that will help you make better decisions immediately

-How to know what is worth your time and what is not (this works for everything!)

-Why trying to please everyone keeps you stuck

-How to stop hiding behind being busy, perfecting the plan, or waiting to feel ready

-Why the right decision and the right outcome are not the same thing

-How you know when to quit and when to keep going

-Why criticism from the wrong people can pull you off track

-Why doing work you’re proud of changes the way you feel about your life

-How to build a future that feels more honest, meaningful, and aligned

This is not just advice about business or career.

It is a masterclass in how to think.

By the end, you’ll know what habits to cut out, what to start doing, and where to focus your energy so you can build a better future.

For more resources related to today’s episode, click here for the podcast episode page.  

If you liked the episode, you’ll love Seth Godin’s first appearance on The Mel Robbins Podcast: How to Build a Life That Matters & Get What You Want Starting Today

Connect with Mel:  

• Order Mel’s 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Today, you’re getting exactly what you need to take back your power and make life feel a little easier. 

In this solo episode, Mel shares 8 simple reminders that will help you feel stronger, calmer, and more confident. 

These are the words to come back to when you need courage, perspective, and a reminder of how much strength you already have. 

Through 8 powerful quotes and straight-to-the-point coaching, Mel will show you how to stop taking other people’s behavior personally, pause before you react, protect your peace, take responsibility for your own happiness, and make something good happen today.

This episode will help you:

-Stop taking other people’s behavior personally and let their mood be theirs

-Stop treating every text, mood, comment, or request like an emergency

-Pause before reacting and ask yourself, “Is this worth my energy?”

-Quit waiting until you feel better, ready, healed, or confident to start living

-Slow down and appreciate the life you’re living right now before this season passes you by

-Take responsibility for your own happiness, choices, attitude, and next step

-Stop wishing you could change the past and focus on what happens next

-Create a good day by making one small good thing happen

These reminders are more than words.

They are tools you can reach for the moment your brain gets loud, your stress spikes, or someone else’s drama starts pulling you off center.

If you’ve been giving your energy away to things that don’t deserve it, this episode will help you pause, take your power back, and choose your next move with more strength, courage, and confidence. 

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 Deal with Difficult People & Not Get Stressed Out

Connect with Mel:  

• Get Mel’s #1 bestselling book, The Let Them Theory, which is mentioned in today’s episode 
• Order Mel’s product, Pure Genius Protein
• Get Mel’s newsletter, packed with tools, coaching, and inspiration.
• 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

What if you could walk into any room and become the person everyone remembers?  

Someone who can communicate with  confidence, command respect, and create lasting connections? 

Today, Mel sits down with Oz Pearlman, a world-renowned mentalist who has spent decades mastering the skills that make people more trustworthy, respected, and likeable. 

On stage, Oz creates the illusion of reading minds. But in this energizing conversation, he reveals the tools behind his success that you can use in your own life to read people, talk to anyone, and communicate with confidence.

You’ll learn how to pay attention to what 99% of people miss, build instant trust, and become unforgettable in the process. 

Whether you want to speak up at work, make a stronger first impression on a date, or go after your dreams, this conversation will show you how to become bold, magnetic, and memorable. 

Oz will teach you:
-The questions that kill any conversation and what to ask instead

-The #1 way to become the most interesting person in any room

-How to stop waiting for opportunities and create your own
-The “fast-forward” trick that helps you get over dread and finally do what you’ve been avoiding
-How to never forget a name or other important details about people again
-How to tell when someone isn’t telling you the truth

This episode is your guide to becoming more confident, reading people, building instant connections, and becoming more likeable.  

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 with secret service agent Evy Poumpouras: How to Handle Difficult People: 7 Psychological Tricks to Read Anyone, Spot a Liar & Stay in Control.  

Connect with Mel:  

• Order Mel’s 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode, you will learn how to take back your power when you’re in the midst of change, stress, or uncertainty, and then redirect your energy for self-transformation. 

If there’s an area of your life that you’re feeling unhappy about and want to take control over, today’s episode will show you exactly what to do. 

Joining Mel in this deeply personal episode is her 21-year-old son Oakley. He candidly shares how he went from feeling stuck and lonely, to finally feeling happy again, and the simple mindset shifts and changes that made the biggest difference. 

He and Mel openly unpack how to go from feeling unhappy about a situation you feel like you don’t have a lot of control over, and how to move through it.

In this episode, you’ll learn:

-How the fantasy version of your past keeps you from seeing what’s possible now

-How to know whether it’s you or the situation that needs to change

-Why it’s unfair to criticize where you are if you haven’t done this one thing

-How long you should give a new situation before deciding if it’s the right fit

-The 4 things you may be doing to keep you stuck and unhappy

-The signs that you’re “quietly quitting” the situation you’re in

-The science of luck and what happy people do to make their own luck

-The first thing you need to do when you’re unhappy and want your life to feel different

Here’s the hard truth: nobody is coming to rescue you – and that’s good news.

It means you have more power than you think.

The moment you see what’s keeping you stuck, you can start changing it. After today, you’ll know exactly what needs to change first.

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 with Dave Evans and Bill Burnett: How to Design Your Life in 1 Hour

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Today’s episode will change how you think about your dreams and your entire life.

Do you ever wake up from a dream and wonder: What did that mean?

Or maybe you’ve had a nightmare and asked yourself: Why did I dream that? Could I stop it? Is my brain trying to tell me something?

Maybe you keep having the same dream over and over again.

Or maybe you’re the person who says, “I don’t dream.”

According to today’s expert, you’re wrong. We all dream.

And once you understand what your brain is doing while you’re dreaming, you’ll never think about sleep, your mind, or what’s possible in the same way again.

Today, for the very first time on the show, Mel is diving deep into the science of dreaming, nightmares, what your dreams mean, what they’re trying to tell you, and more importantly, how to harness your dreams to unlock the full power of your mind.

You’re meeting Dr. Rahul Jandial, MD, PhD – one of the most highly regarded, cited, and distinguished doctors in the world. He is a world-renowned pioneering neurosurgeon, cancer surgeon, and neuroscientist, who is here to teach you what your brain is doing when you dream.

You’ll also learn how to tap into the power of your dreams to create deeper connections, solve problems, unlock more creativity, and better understand yourself.

In this episode, Dr. Jandial will show you that dreaming is not random. It is not meaningless. And it is not something to ignore.

In this episode, you’ll learn:

– What your dreams are really trying to tell you

– How to know which dreams are worth paying attention to

– What recurring dreams and nightmares may reveal about your emotional life

– Why nightmares can be an early warning sign that something deeper needs your attention

– How dreams can help you solve problems, process stress, and unlock creativity

– The simple way to train yourself to remember your dreams

– How to use the first 10 minutes after waking up to access fresh ideas and insight

– What lucid dreaming is and the exact steps to try it

This conversation will change how you think about your life – both the one you’re living while you’re awake and the one you’re living while you’re dreaming.

And once you hear it, you will never look at what’s possible the same way again.

For more resources related to today’s episode, click here for the podcast episode page.  

If you liked the episode, check out Dr. Rahul Jandial’s first appearance on The Mel RObbins podcast: This One Episode Will Change How You Think About the World & Your Life (From #1 Cancer Surgeon)

Connect with Mel:  

• Order Mel’s new product, Pure Genius Protein
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Today’s episode is a MUST listen. 

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

In this powerful episode, Mel sits down with one of her dream guests, Dr. Rhonda Patrick PhD. 

Dr. Patrick is a biomedical scientist who has spent her career studying nutrition, aging, and disease prevention.

Ever wonder why you can walk every day and still not feel stronger? Or why you’re exhausted, stressed, and carrying more weight around your middle? There’s a reason for that.

Today, Dr. Rhonda Patrick reveals why traditional fitness advice doesn’t work, the mistakes most people are making, and the simple changes that can help you build better health, more energy, and a longer life.

For way too long, you’ve been taught that getting healthy means more time at the gym, restrictive diets, and no “off” days. 

Dr. Patrick says we have it all wrong. 

Today, she breaks down the science of what really matters for your health and longevity – and the good news is, it’s way simpler than you think.

In this episode, you’ll learn:

-What the “talk test” is and how to use it to find the right level of exercise

-Where the 10,000-step goal came from – and what to focus on instead

-How 9–10 minutes of daily “exercise snacks” can improve your health

-What visceral fat is and how to improve fat loss 

-Scientifically speaking, why sleep is critical for recovery, stress, and longevity

-The simple lifestyle habits that can add healthy years to your life

-Dr. Patrick’s daily smoothie recipe for getting more key nutrients

After today you will have the small, science-backed actions that improve your health, energy, mood, brain, resilience, and future.

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: Start Where You Are: #1 Orthopedic Surgeon’s Proven Protocol to Feel Stronger & Look Younger in Weeks

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 
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Summer is all about having fun: long days, warm nights, and getting together with the people you love.

Today’s episode is your playbook for making that time you spend with people more exciting and meaningful. 

Mel is joined by Priya Parker, one of the world’s leading experts on human connection. Her book “The Art of Gathering” is the most renowned work on how to bring people together and create moments that feel joyful and unforgettable. 

In this episode, she will teach you simple ways to create real connections and make the time you spend with others memorable and fun.

Whether you’re planning a gathering, a wedding, a shower, a party, a family dinner, a work meeting, or you just want to make new friends and feel less alone, this episode will change the way you connect with other people. 

You’ll learn:

-The #1 conversation starter that makes people feel instantly connected to you

-How to become the person everyone wants to be around

– 7 ways to bring people together and create real connection

-How to make any dinner, party, meeting, or family visit more meaningful

-How to make family time less tense and more fun

-How to build connections when you’ve moved somewhere new

-Why “keeping the peace” can quietly damage relationships

-How healthy conflict can bring you closer to the people you care about

After today you will have the tools and simple steps to create better conversations, stronger friendships, and deeper family connections and have a whole lot more fun, 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: Do THIS Today to Reset Your Life, Energy, & Happiness

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 
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Today, you’re going to hear one of the most emotional and inspiring episodes that has ever been on The Mel Robbins Podcast. 

When the world feels overwhelming… 

When you’re discouraged… 

When you feel beaten up by life… 

When you’re tired of carrying the past around… 

This is the episode to press play on. 

In this powerful episode, Mel revisits her conversation with Sarah Jakes Roberts, with a brand-new introduction and new insights for right now. 

This is a conversation Mel personally returns to when she needs hope, motivation, optimism, and a reminder that change is possible.

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

In this conversation, she is going to show you how to stop letting one mistake, one season, one heartbreak, or one painful scene become your entire identity.

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

If you or someone you love needs hope, forgiveness, and a way forward, this is the exact episode to listen to today.

You are so much more powerful than you know. And Sarah Jakes Roberts will convince you of that.

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 Eliminate Self-Doubt Forever & Build Unshakeable Confidence

Connect with Mel:  

• Order Mel’s 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 
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• Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Today’s episode is one of the most eye-opening conversations about marriage, love, and relationships you will ever hear. 

Whether you’re married, dating, single, divorced, or in a long term relationship, get ready for the gift of the Gottmans. 

Dr. John and Dr. Julie Gottman are the world’s leading relationship researchers. For over 50 years, they have studied thousands of couples, published hundreds of research papers, written 52 books, and changed the way the world understands love. 

And what they are sharing today is simple but life-changing:

It’s not whether you have conflict that determines if your relationship lasts. 

It’s how you handle it. 

Today you are going to learn: 

-How the first 3 minutes of a fight can predict divorce

-The 4 most common behaviors in every relationship that drive people apart

-3 simple questions for your next date night that create real connection

-The #1 predictor that a marriage will last (it’s not chemistry or sex)

-One 10-minute Sunday habit that makes you both feel like you’re on the same team

-“Turning away” vs. “turning against” – the tiny moments that make your partner feel loved… or alone

If you’re feeling like you and your partner have become roommates who barely see each other, you’re not alone. Nobody taught you how to do this. And even if you had great role models, marriage comes with challenges no one can fully prepare you for.

So let this episode be your wake-up call – and the way back to each other.

For more resources related to today’s episode, click here for the podcast episode page. 

If you liked the episode, check out another great episode about relationships, with divorce attorney James Sexton: The Most Eye-Opening Conversation on Marriage & Love You will Ever Hear

Connect with Mel:  

• Order Mel’s 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

This episode gives you a reset you can use tonight. 

In today’s solo episode, Mel shows you how to end your day right, with 7 simple sentences that reset your mindset and rewire your brain for a better night’s sleep and a great day tomorrow. 

If you’re like Mel, nights are when your anxiety shows up.

Because when the world gets quiet, your thoughts get loud:

The regrets.

The pressure.

The to-do list.

The fear that you’re failing.

And if you fall asleep in that headspace, of course you wake up tired.

Instead, tonight, when you climb into bed, you will start to change the settings in your brain so you can rest, wake up happier, more positive, and look forward to your day.

In this episode, you’ll learn:

-What 5 top medical and scientific researchers say to repeat when your mind won’t stop racing at night

-The simple 2-step protocol from Stanford researchers to change the settings in your mind

-Why your brain “turns on” the second your head hits the pillow

-How negative rumination becomes part of your bedtime routine (like brushing your teeth) and what to do to break the loop

-A simple phrase that reduces panic, pain, and even creates better outcomes for cancer patients

-How to stop treating every thought like an emergency

-What to say when you’re spiraling in negative thoughts at night

You deserve to have a good night’s sleep and create a good day tomorrow. These 7 sentences, along with the science so you know how to use them, helps you get the good start to tomorrow morning that you deserve. 

For a list of the 7 sentences, as well as all of the studies shared and where to hear the full episodes with each of the experts quoted today, click here for the podcast webpage.   

If you liked the episode, check out this one next:: Get Back on Track: 5 Evening Habits to Wake Up Focused, Recharged, and in Control

Connect with Mel:  

• Order Mel’s 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If work feels shaky right now:

If you’re being overlooked for a promotion or raise, 

If you’re changing jobs or looking for a job,

If you’ve been feeling uneasy about changes in tech and AI,

If the feeling at work is “anything could happen…” 

This episode is for you.

The world is moving fast, companies are shifting, and a lot of people are sitting back and hoping they don’t get hit. 

Carla Harris is here to make sure you’re not one of them.

Carla is one of the most respected leaders on Wall Street. She’s spent 35 years in the rooms where decisions get made: who gets promoted, who gets picked, who gets overlooked, and why. 

The world is changing fast. The strategies that worked in 2025 will not work in 2026.

When the world changes, you must change with it, or as our expert will caution you – you’ll “become a fossil.”

She will tell you exactly which skills, what mindset, and what actions you need to take in 2026 to succeed at work so you can position yourself so you’re not waiting for someone else to “notice” your potential.

In this conversation, you will learn:

-The 2 things holding women back at any stage in their career and how to overcome them

-How to stand out at work in the age of AI and nonstop change

-How to take control of your career in midlife (It’s easier than you think)

-The one relationship that gets you promoted (and it’s not always your boss)

-What to do when you’re exhausted but still need to show up and perform

-How to finally stop self-doubt (without any weird tricks or hacks)

-How to evolve your career without starting from scratch

-How to prepare for your annual review so you get what you want

-Why you can be great at your job and still get overlooked (and what to do about it)

-How to figure out what you want next using Carla’s “blank sheet” method

-How to build a timeline to escape a toxic job without blowing up your life

You’ll also hear Carla coach real listeners through layoffs, rebuilding confidence, and returning to work after years at home.

Carla calls this next chapter Me 3.0. This is the phase where you stop living by someone else’s report card and start designing a career (and life) you want to wake up for.

Today, she’s giving you the career coaching session of a lifetime – one that no amount of money could buy, because she doesn’t offer one on one sessions.

She says, this is not the moment to sit back – it’s time to put your foot on the gas.

And if you use what Carla teaches you in this episode, you won’t just feel more confident.

You’ll be positioned to win.

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:  

• 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you’ve been feeling exhausted, tired, bloated, anxious, in pain, or just not like yourself, you need to hear today’s episode.

Today, Mel sits down with one of the most respected medical researchers in the world, gastroenterologist Dr. Brennan Spiegel, to uncover the overlooked, invisible force that’s having a shocking impact on your energy, strength, gut health, mood, and every single cell in your body – even how fast your body ages.  

Whether you’re dealing with fatigue, back pain, swelling, digestion issues, or a heaviness in your body that you can’t shake, Dr. Spiegel says these are all signs you shouldn’t ignore.  

Dr. Spiegel is a gastroenterologist and the director of Health Services Research at Cedars-Sinai Medical Center in Los Angeles, one of the leading medical centers in the United States. He is also a professor of medicine and public health at UCLA. 

He trained at Cedars-Sinai and UCLA, and is a pioneering researcher in the areas of gut health, the usage of AI in medicine, and tools that help patients with pain, anxiety, and chronic illness. 

He’s the founding editor of the Journal of Medical Extended Reality and he served as Editor-in-Chief of the American Journal of Gastroenterology. 

Dr. Spiegel has published more than 300 peer-reviewed scientific papers, his research has been cited 30,000 times, and he is the author of Pull: How Gravity Shapes Your Body, Steadies the Mind, and Guides Our Health.

What Dr. Spiegel reveals will challenge the way you think about your body and, more importantly, give you a completely new, practical way to start feeling better immediately. And it may give you the words and the insight you’ve been missing to help your aging parents and other loved ones finally start feeling better, too.  

By the end of this episode, you’ll understand:

-Why a “bendy” pinky might be a clue to what’s going on in your gut

-10 foods that boost serotonin production in your body

-The most effective treatment for IBS – and it’s probably not what you’ve tried

-A quick way to notice how the force of gravity is showing up in your body

-How to make yourself taller in just a few minutes

-Why standing on one leg is linked to a longer life

-How a weighted vest can change your posture almost immediately

-A surprising reason rollercoasters feel unbearable for some people

-What “gravity management” looks like in real life 

-One small habit that can improve how your body handles gravity

Dr. Spiegel says the powerful, invisible force shaping every moment of your life is one you can learn to work with – and he’ll show you how.  

This is one of those conversations that will change how you see your body, your health, and what it means to be fully alive.

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:  

• 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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

This episode will help you hit reset on the rest of your year and make your life feel like yours again.

In today’s personal solo episode, Mel will help you pause, reconnect with yourself, and ask you two powerful questions that can change how you experience the rest of the year.

Because somehow, the year is already almost halfway over. And if you’re like most people, you’ve been moving so fast that you haven’t stopped to recognize the hard things you’ve gotten through and the progress you’ve made. 

If you’ve felt like:

 …your life feels like one long to-do list

 …you’re tired, flat, or stuck in the same routine

 …you need something to look forward to, but don’t even know what that is anymore

This episode is your mid-year reset.

It’s also a hilarious and intimate catch-up with Mel after 56 days on tour. She answers these questions alongside you and shares never-before-heard, behind-the-scenes stories from the road.

Then Mel walks you through two simple questions that will help you pause, take stock of your life, and reconnect with parts of yourself you may have forgotten:

These questions force you to stop and give yourself credit for the hard things you got through and the ways you keep showing up even when nobody sees it.

They also remind you that life is not just about work, bills, errands, caregiving, laundry, and getting through the day.

Life is meant to be lived.

In this episode, you’ll learn how to:

– Stop measuring your life only by what you haven’t done

– Give yourself credit for the progress you keep overlooking

– Recognize the hard things you’ve already made it through

– Break out of autopilot and the same old routine

– Understand why having something to look forward to matters so much

– Create more energy, novelty, anticipation, and joy

– Put something on the calendar that gives your mind somewhere good to go

This episode will help you stop, take a breath, give yourself credit, and create something to look forward to – because if you change nothing, nothing changes.

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 with Dr. Tali Sharot: How To Make Your Life Exciting Again

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In today’s episode, a former secret service agent shares exactly how to read body language, handle difficult people, and know when someone is lying.

You’ll also learn psychological tricks to spot manipulation, master your emotions, gain respect, and get what you want without being pulled into other people’s drama.

Today, Mel is bringing back one of the most tactical and empowering conversations ever on The Mel Robbins Podcast, with a brand new introduction and new insights for right now.

Her guest is Evy Poumpouras, a former secret service agent who has protected 5 former U.S presidents. 

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

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

Evy’s extensive and decorated career includes operating undercover, complex criminal investigations, and working as an interrogator for the Secret Service’s elite polygraph unit.

And in this special episode, she’s here to arm you with information, tools, and strategies so you can read people more clearly, communicate with confidence, and know what to do next.

In this episode, you’ll learn:

-How to read someone in the first few minutes

-How to stay in control when someone is trying to bait you

-The body language cue that shows someone wants out of a conversation

-Why eye contact is not the lie detector people think it is

-How to spot when someone’s words and actions don’t match

-How to stay grounded when someone is trying to pull you into their chaos

-Why the most manipulative people in your life may be the ones closest to you

People are always showing you who they are. This episode teaches you how to stop missing 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: Communicate with Confidence: The Blueprint for Mastering Every Conversation

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Life is hard. Stress is inevitable – whether it’s from things in your daily life or coming from the world around you. 

But even when things feel overwhelming, there’s always something you can do. 

In this conversation, Dr. Tara Narula, a board-certified cardiologist and stress expert, reveals the research-backed tools that will help you dial down your stress, train your nervous system to work for you, and feel calmer, stronger, and more in control – even when the world around you feels overwhelming. 

This conversation will change the way you think about resilience. It’s not about pretending everything is fine, or “bouncing back” like nothing happened. 

It’s about learning how to adapt to change, turn off stress, calm the worried voice inside, and access the inner strength that’s waiting for you to find it. 

Dr. Narula explains why you can handle the challenges you’re up against – and how small, simple shifts can help you stop overthinking, rewire your mind, and find moments of hope, joy, meaning, and purpose when you need them most. 

In this episode, you’ll learn: 

-Dr. Narula’s 8-part resilience blueprint for handling life when it gets hard 

-How to turn off stress before it takes over your body 

-Why resilience is a skill you can build like a muscle 

-How to protect yourself from caregiver burnout 

-How to find hope when everything feels uncertain 

If life feels heavy right now, this conversation will give you the tools, clarity, and steady reminder you need:  

You are stronger than you think, and you can handle whatever comes next. 

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: Overloaded, Exhausted, & Ready for a Reset: 3 Doctors Give Their Best Advice

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

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.