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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.
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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 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.
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Saknas det avsnitt?
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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 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.
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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 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.
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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 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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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When was the last time you thought about something you wish you'd done differently?
A relationship you let drift apart. A mistake you wish you could take back. A conversation you keep putting off. A decision that you now realize was the wrong one.
You’re not alone. Regret is actually one of the most common emotions people experience – and it’s the most misunderstood.
That’s why Mel invited Daniel Pink, one of the most influential thinkers and authors of our time, to share the findings of his World Regret Survey, the largest study of human regret ever conducted, analyzing more than 26,000 regrets from people across 134 countries.
After analyzing regrets from all around the world, his research has found that there are 4 core types of regrets, and based on what kind of regret you're dealing with, there are specific strategies that you can use to process it, learn from it, and move forward.
You’re also going to be inspired to take action after hearing what other people regret the most, so you can live in a way that will avoid these regrets for yourself.
In this episode, you’ll learn:
-The 4 types of regret and how to recognize yours
-The one type of regret that shows up more than any other
-Why the things you didn't do will haunt you far more than the things you did, and what that tells you to go do today
-Daniel's 3-step reset to stop repeating the same patterns and start moving forward
-One simple move you can make today to stop repeating the same regret pattern
This is not a conversation about the past. It's a conversation about what you do next.
Because after studying 26,000 regrets, the answer is clear:
You can't change what happened. You can change what happens 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: This One Study Will Change How You Think About Your Entire Life: The Cornell Legacy Project
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.
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If you’re exhausted from always putting everyone else first, people-pleasing, and struggling with anxiety, this conversation is going to change how you see yourself.
And 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 will finally connect the dots for you as an adult.
Today on the podcast, renowned therapist and bestselling author Kelly McDaniel explains that many of your patterns stem from a hidden wound from your childhood.
Her work has helped millions of people finally name an invisible heartbreak they’ve been carrying for decades: Mother Hunger.
She says Mother Hunger is a primal yearning for a certain quality of love, safety, and guidance that many of us didn’t receive in the way we needed as children, even if our mothers did their best.
This episode is not about blaming mothers.
It’s about telling the truth, understanding what happened, and learning how to give yourself what you went without, so you can stop proving your worth and start feeling it.
In this episode, you’ll learn:
-What Mother Hunger is (and why it can feel like you’re searching for love in the wrong places)
-The 3 core needs every child requires: nurturing, protection/safety, and guidance
-Why women become people-pleasers and emotional “monitors” in their families
-How long-term childhood stress can show up as anxiety, emotional exhaustion, and feeling “never enough”
-Why addiction and disordered eating can become ways to regulate your nervous system because you never felt safe
-Why you can love your mom and still acknowledge: something was missing
-How to start healing by learning to nurture, protect, and guide yourself now
-Signs of an unhealthy mother-daughter relationship and how to recognize them in your own life
-How mothers unknowingly pass down trauma
If you've spent your entire life feeling like something was off in your relationship with your mother, but you could never quite put your finger on it, Kelly 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.
Whether you had a mother who tried her best or a childhood you've never been able to make sense of, this episode will give you the truth, the framework, and the first real steps toward healing.
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: You’ll Never See Your Family the Same After This Episode
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.
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If you’ve ever thought, “I don’t have time to take care of myself,” or “this is just part of getting older,” this episode is for you.
Today, you’re going to learn exactly what to do to start feeling better and getting stronger, with results you'll see and feel in as little as 4 weeks.
In this episode, renowned orthopedic surgeon and longevity expert Dr. Vonda Wright, MD returns to give you the wakeup call of a lifetime and share her brand new, complete, science-backed protocol to build muscle, strengthen your bones, restore your balance, and reverse the effects of aging, no matter where you're starting from.
Dr. Wright is a double board-certified orthopedic surgeon and one of the world’s leading experts on mobility, musculoskeletal aging, and longevity.
She’s also one of your favorite expert guests ever to appear on The Mel Robbins Podcast, which is why Mel invited her back on the show to share all new insights.
Dr. Wright has treated over 100,000 patients and studied thousands more, and she is here to sum up what she has learned: No matter when you start or how small the steps, it’s not too late; your body can rebuild, and you have far more control over how you age than you think.
In just 4 weeks, you will start feeling better.
In today’s episode, you’ll learn:
-The biggest lies you’ve been told about aging (and why they’re holding you back)
-How you can stay fit for life and teach your body to rebuild itself
-The specific most critical windows of your life for healthy aging and the exact steps to take right now to protect your future
-How women silently lose up to 20% of their bone density in the years around perimenopause and what to do to stop it
-Why muscle is your most powerful anti-aging tool and how to build it in just 2 days a week
-What every woman needs to know about bone health, menopause, and strength to become “unbreakable”
-The longevity formula: The 4 simple steps you can start today to feel younger in just weeks
-Why it’s never too late to rebuild strength, balance, and energy (even if you sit all day)
-How to go from 0 to strong: Dr. Wright's protocol is specifically designed for people who feel too tired, too busy, or too far behind to begin
Whether you or someone you love is feeling stiff, tired, or worried about how you’re aging, this episode will change how you think about your body and what’s possible.
If you’re ready to feel stronger, more energized, and more in control of your future, this episode is where you start.
Whether you're 30 and want to get ahead of aging, 45 and in the thick of perimenopause, or 65 and convinced it's too late, this episode will give you a clear, science-backed roadmap to staying strong, mobile, and independent for life.
For more resources related to today’s episode, click here for the podcast episode page.
If you liked the episode, you’ll love Dr. Vonda Wright’s first appearance on The Mel Robbins Podcast: Look, Feel, & Stay Young Forever: #1 Orthopedic Surgeon’s Proven Protocol
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.
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If you’ve been feeling lost, overwhelmed, exhausted, or like you’re meant for more but can’t seem to move forward, this episode is for you.
It’s finally time you get unstuck.
In today’s solo episode, Mel breaks down the 3 traps that keep you stuck – the hidden patterns that leave you wishing, overthinking, and doubting yourself instead of taking action.
You’ve been beating yourself up instead of making the moves that could quickly get you out of a rut and onto changing your life for the better.
That ends today.
Through questions from your fellow listeners and straight-to-the-point coaching, Mell will show you how to spot the trap you’re in, understand what’s really keeping you there, and finally break free so you can go after what you want.
By the end of this empowering conversation, you’ll know:
-How to recognize the 3 traps that keep you stuck and reclaim your power
-How you can make progress on any goal in just 15 minutes a day
-How to let go of the past and use regret to fuel your next chapter
-Why waiting to feel motivated never works, and what to do instead
-Why your brain overcomplicates simple things — and how to outsmart it
-The mindset that instantly removes unneeded pressure from your life
-Exactly what to do when you have no structure or sense of direction.
If you’re sick of feeling stuck, this episode will help you see exactly what’s been standing in your way – and what it takes to finally move forward.
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 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.
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In today’s episode, you’ll learn how to beat self-doubt, stop procrastinating, and communicate with ease and confidence.
Joining Mel today is Dr. Shadé Zahrai, a behavioral researcher and confidence expert, to teach you a research-backed, 4-part framework for building unshakeable confidence and eliminating self-doubt.
Dr. Zahrai says that self-doubt shows up in many different ways - from overthinking, to constant comparison, to blame and resentment, and yes… to procrastination.
Today, she will walk you through the framework she says will start to dissolve that self-doubt once and for all, part by part.
You’ll learn:
-The 2 things to do when you don’t like yourself
-4 signs you feel powerless in your life - and what to do next
-A proven way to worry less - and it starts with your phone alarm
-The 4 sneaky ways self-doubt shows up
-The one word to cut from your vocabulary and what to say instead
-How to change your voice so you sound confident when it counts
-The mind-blowing scar experiment that shows how your mindset shapes every interaction
-How your first jobs hardwire the way you show up at work - for years
-The 4 “trust traits” that run your relationships and your career
-Why feeling like an imposter is a good sign - and how to use it
-What chronic complaining tells people about you - and how it keeps you stuck
-How to make better decisions under pressure, without second-guessing yourself after
By the time you’re done listening, you’ll have the tools you need, and you’ll know which one to use for your own personal struggles, so that you finally show up for your life with the confidence you deserve.
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: Stanford Luck Researcher: How to Manifest the Life You Want
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.
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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 are not alone.
Or maybe you have friends, and you want deeper connections, but you don’t know how to create it without forcing it.
Friendship is hard right now. Which is why today, Mel is sitting down with Harvard-trained social scientist and bestselling author, Kasley Killam, who has spent the last 15 years researching friendship, connection, and loneliness.
Have you ever wondered why the friendships that once felt close now feel distant?
Why you genuinely want to see people more, but somehow always end up canceling?
Or why making new friends as an adult feels so forced and exhausting when it never used to?
There's a reason for all of that. And today, Kasley is giving you the answer.
She is also raising the stakes on friendship and explaining why social health is the missing key to living a longer, healthier, and happier life.
Kasley has conducted positive psychology research at the University of Pennsylvania and launched an award-winning initiative at Stanford that promotes empathy and kindness. And in this conversation, she’s here to clear up the confusion, cut through the excuses, and give you the tools that make connection feel doable again.
You’ll also learn the 4 friendship styles - and identify which one you are - so you’ll finally understand why friendship drains you, why it feels easy for some people, and what you specifically need to create the relationships you want.
In this episode, you’ll learn:
-Why adult friendship feels so hard (and how to make it easier)
-Why social health is a missing pillar of well-being
-The Excuse vs. Need framework for connection
-The Swap Strategy to feel less lonely, fast
-The 5-3-1 Rule for stronger friendships
-How to deepen the relationships you already have
-Exactly how to make new friends as an adult
-Why connection is essential - not optional
No matter your age or stage of life, it’s not too late.
If you’ve felt lonely, disconnected, or like building real friendship is impossible, this conversation will show you exactly what to do next, with steps that are simple, specific, and realistic.
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 Makes a Good Life? Lessons From the Longest Study on 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 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.
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Today's episode is going to completely change the way you think about every conversation you've been too afraid to have.
Ever wonder why your relationships feel surface level, even after years?
Why you feel lonely, even when you're surrounded by people?
Why you say “I’m fine,” even when you’re not?
Why some people earn trust instantly, while you struggle to be taken seriously?
Harvard Business School’s Dr. Leslie K. John, a behavioral scientist who has spent decades studying honesty, trust, privacy, regret, and decision-making, is here to teach you the answer – and it's not what you think.
In today’s episode, you will learn the surprising science of honesty, vulnerability, and human connection.
Her research has found why the things you don't say are quietly hurting your health, your relationships, and your career – and exactly what to do about it.
For years, the advice has been: don't overshare, at work or with friends. Keep things private. But decades of Harvard research say that advice is backwards.
Dr. John's findings are shocking, and reveal that the real problem, the one deepening loneliness and costing you the career and connections you want, is undersharing.
In this episode, you’ll learn that 89% of people would choose to work with, trust, and hire someone who reveals something difficult, even something unflattering, over someone who stays quiet.
That keeping secrets doesn't just feel heavy. Research shows it lowers cognitive performance, IQ, and is linked to measurable declines in physical health.
That one of the most common deathbed regrets is “I wish I had shared my feelings more.”
That you can use The Disclosure Matrix, which is the exact decision-making tool Dr. John teaches at Harvard Business School, so you always know when to speak up and when to stay quiet.
And, you’ll learn the 2-sentence framework that makes any hard conversation easier to start.
If you've ever held something back because you didn't want to make things awkward, said "I'm fine" when you weren't, or wished your relationships felt deeper and more honest, this episode will change the way you communicate forever.
For more resources related to today’s episode, click here for the podcast episode page. Get Dr. John's book Revealing here.
If you liked the episode, check out this one next: Stanford Luck Researcher: How to Manifest the Life You Want
Connect with Mel:
Get 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.
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You have more control over your life and future than you think – and it’s sitting on your plate.
If you want to lose weight, feel energized, crush cravings, clear brain fog, calm inflammation, slow aging naturally, enjoy your life, and finally stop feeling confused about what to eat, this episode will change your relationship with food forever.
Today, Stanford epigenetics scientist and nutrition researcher Dr. Lucia Aronica joins Mel for a research-backed, hope-filled conversation about how to eat to live longer, stay young, and feel better than ever.
She says food isn’t just fuel – it’s information. Every bite sends signals to your body that shape your energy, your metabolism, your focus, and how fast you age.
Dr. Aronica says that means you are never stuck – not because of your family history, not because of the current state of your health, and not because you’ve resigned yourself to “this is just how it is now.”
Every meal is a chance to send a different signal to your genes. And when you start doing that consistently, you become a different person at the cellular level.
In this episode, Dr. Aronica will reveal her Stanford framework for eating your way to younger genes, including the everyday foods that deliver the biggest payoff and the sneaky mistakes that can strip those foods of their benefits if you’re not careful.
You’ll also learn:
-The #1 reason losing weight feels hard and why Dr. Aronica says you’ll never need a diet again
-Why inflammation ages you faster than time, and what to do about it
-The egg myth keeping you from a stronger brain and healthier aging
-The anti-aging kitchen hacks that will change the way you see tomatoes, broccoli, garlic, and other foods
-The surprising truth about dark chocolate
-How to make eating healthy easy and fun
-How to help someone you love make positive changes
Dr. Aronica says you’re in charge of your health story.
Once you learn the framework that sets you up for success, you’ll be able to make your life a masterpiece, one bite at a time.
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: #1 Body Image Expert: How to Repair Your Relationship With Your Body & Food.
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.
- Visa fler
