The Mel Robbins Podcast

Today, you’ll learn the skill of self-confidence. This episode is a masterclass in how to believe in yourself, no matter what obstacles you face. Mel will share the 7 truths you need to hear about confidence and the art of being truly yourself. After listening, you will know exactly what to do to discover your authentic self (at any age), boost your self-esteem, and achieve really cool things. For more resources, click here for the podcast episode page. If you liked this episode and want to know more hacks to feel more confident, here’s one you should listen to next: How to Build the Life You Want: Timeless Wisdom for More Happiness & Purpose Connect with Mel: Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

In today’s episode, you’ll learn 6 simple mind and body hacks that play a huge role in your success, happiness, and health. One of the top psychology experts and professors in the world, Dr. Adam Alter, is here to reveal the simple things in your day to day life that influence how you think, feel, and behave. Dr. Alter is a New York Times bestselling author and a renowned researcher and professor at NYU’s Stern School of Business. He will share his incredible research, including: - One tiny change that will give you 20 years of your life back (yes, you read that right). - The exact colors you should wear on a first date, during a big meeting, or when you want to be more influential. - A simple, free hack that makes you more productive and calmer. - One common household object that can dramatically change behavior based on where you put it. - How looking at a screen impacts your body and brain After listening to today’s episode, you’re going to know how to use these 6 science-backed hacks to make your life better.  For more resources, including links to Dr. Adam Alter’s research and bestselling books, click here for the podcast episode page. If you liked this research-packed episode, you’ll love this one next: “How to Read Body Language to Get What You Want: 6 Simple Psychological Tricks to Be More Confident” Connect with Mel: Watch the episodes on YouTube Follow Mel on Instagram  The Mel Robbins Podcast Instagram Mel's TikTok  Sign up for Mel’s newsletter  Disclaimer

Today, a top menopause doctor is here to give you the science and facts on menopause and hormone replacement therapy that your doctor isn’t telling you. This episode is a must listen because you’ll learn EXACTLY what to do to feel like yourself again. Dr. Jen Gunter, MD, is known as the internet’s best Ob/Gyn. She is a double board-certified, fellowship-trained medical doctor and a fierce advocate for women’s health. She says you deserve science-backed solutions, not fairytales, and she is here to bust through all menopause myths and clear through the misinformation. You’ll learn: - The best intervention for menopause symptoms to help you lose weight, sleep better, and stop suffering now. - Should you or a loved one be on hormone replacement therapy (HRT)? - Which form of HRT is best? - Are “bioidentical hormones” better? After today, you will know how to hack your hormones and get your mojo back. Bookmark this episode and share it with every single woman in your life, because it’s time to change the paradigm: you do not have to live with symptoms that can be resolved, and you do not have to suffer. For more resources, including links to Dr. Gunter’s research, website, and social media click here for the podcast episode page. If you liked this research-packed episode, you’ll love our first episode about menopause with Dr. Mary Claire Haver, MD: The #1 Menopause Doctor: How to Lose Belly Fat, Sleep Better, & Stop Suffering Now. Connect with Mel: Watch the episodes on YouTube Follow Mel on Instagram  The Mel Robbins Podcast Instagram Mel's TikTok  Sign up for Mel’s newsletter  Disclaimer

Today’s episode is a wake-up call. The reality is that time is passing you by. If you want to live a more meaningful, successful, and happy life, you need to get serious about the amount of time you have with your loved ones, because it’s limited. And unfortunately, today’s topic is something that is often not realized until it’s too late in life. After you listen to today’s episode, you’ll learn exactly what you can do to make the most of the time you have. If you loved this episode and want to know what to listen to next, check out this interview with Professor Tal Ben-Shahar, who will share more about creating a meaningful life: How to Build the Life You Want: Timeless Wisdom for More Happiness & Purpose. For more resources, including links to learn more about each expert on today’s episode, click here for the podcast episode page. Connect with Mel: Get Mel’s free course, Make It Happen Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

In today’s episode, you’re going to learn about something important and rarely discussed that specifically impacts busy people and high achievers. Just ask yourself: - Do you just have coffee for breakfast, because a real meal would slow you down? - Do you eat lunch while you work, instead of taking a break? - Do you mindlessly scroll before going to bed because your mind is too busy?  - Do you take on extra work because you think, “I’m the only one who can do this, right?” - Are you always there for others but don’t take care of yourself? These are some of the signs of high-functioning depression you should not ignore. Joining Mel today is the world’s leading expert and researcher on this topic, Dr. Judith Joseph, MD. Today, Dr. Joseph is here to share her groundbreaking research on this important subject and exactly what to do to feel more energized, excited, joyful, and present in your life again. Dr. Joseph is a renowned double-board-certified psychiatrist who trained at and is affiliated with Columbia University and New York University. She is also a pioneering researcher and the founder and principal investigator of her research institute, Manhattan Behavioral Medicine, where she has conducted over 60 clinical research trials with her all-female medical team, which focus on high-functioning conditions, including high-functioning depression. This episode is for all the busy people who keep it all together, the moms on the move, and the overachievers at work. You’ll be surprised, moved, and feel a sense of relief and peace after today’s episode. For more resources, including links to Dr. Joseph’s research, click here for the podcast episode page. If you liked this research-packed episode, you’ll love hearing Dr. Joseph’s other appearance on the podcast: Want to Be Happier Right Now? Don’t Make This Mistake (New Surprising Science) Connect with Mel: Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

In this episode, you’ll learn the best expert advice Mel is using right now. For this one-of-a-kind episode of The Mel Robbins Podcast, Mel hand-picked the top 5 most impactful, insightful, and exciting pieces of advice and rules for life ever shared by her guests. Listen as experts give you their best advice that will transform your health, stop anxiety, make you more money, improve your confidence, show when someone is lying to you, and help you live with more meaning and purpose. This episode is the cheat sheet for the level-up in life you have been looking for. What should you listen to next? You’ll love the full podcast episodes with each of the experts featured today: Dr. Mark Hyman: “Reset Your Health in 10 Days: Advice From a Renowned MD” Dr. Luana Marques: “Harvard Professor Says THIS Is the Secret to Success (It’s Not What You Think)” and “Turn Anxiety Into Power: A 3-Step Process to Master Your Emotions From a Harvard Psychologist” Tiffany Aliche: “5 Rules of Money: How to Make It, Save It, & Be Smarter About It” Janine Driver: "FBI-Trained Expert Explains How to Read Body Language" Judie Robbins: "Get Your Sh*t Together: This 85-Year-Old Badass Does More Than You & Me (Steal Her 7 Amazing Secrets)" For more resources, including links to learn more about each expert on today’s episode, click here for the podcast episode page. Connect with Mel: Get Mel’s brand new free course Make It Happen Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

Do you want to know how to talk to anyone with ease and confidence?  In this episode, you will learn science-backed psychological tricks to be more successful, charismatic, and influential today. Vanessa Van Edwards is the founder of The Science of People, a behavior lab that studies high achievers and the science of confidence and body language. Her research proves that anyone can learn these practical skills and become a more successful person by using the same simple habits that almost every high achiever has. Whether you want to be a better leader, land your dream job, achieve big goals, or align your life with what you want, this is the episode for you. For more resources, including links to Vanessa’s bestselling books, click here for the podcast episode page.    If you liked this research-packed episode, you’ll love hearing Vanessa’s other appearance on the podcast: Research From Princeton: 13 Proven Hacks That Boost Your Influence & Make You More Confident If you are looking for more support, Mel wants to coach you. Her signature 6-month live coaching program, Launch, is open for registration for just a few more hours. Click here for more information and to sign up. If you miss registration, hop on the waitlist. Connect with Mel: • Sign up for Mel’s 6 month coaching program, Launch • Watch the episodes on YouTube  • Follow Mel on Instagram  • The Mel Robbins Podcast Instagram • Mel's TikTok  • Sign up for Mel’s newsletter  • Disclaimer

This one idea will change how you think about your entire life.  Today, you are getting a step-by-step guide to overcoming any challenge that comes your way.  Mel is sharing one tool that has profoundly helped her and the 4 simple steps that help you apply this concept in your own life. This singular tool allows you to: - Find your purpose - Change how you think about the past - Move towards your truest potential If you can’t stop procrastinating, are battling self-doubt, or you just need a reminder that your best days are ahead of you, then this is the episode for you. For more resources, click here for the podcast episode page.    If you liked this episode, here’s one you should listen to next: The #1 Neuroscientist: After Listening to This, Your Brain Will Not Be the Same If you are looking for more coaching, Mel just opened the doors to the once-a-year, science-backed, community-packed coaching program, Launch with Mel Robbins, and wants YOU to join her.    Over 6 full months, you’ll get step-by-step support through 3 personal or professional projects that are important to you. If you’re ready for deep support, dream-chasing, and a LOT of momentum, this is for you.    Launch with Mel Robbins closes enrollment on April 25th. If you miss the date, you can hop on the waitlist for next year’s course. Connect with Mel: • Sign up for Mel’s 6 month coaching program, Launch • Watch the episodes on YouTube  • Follow Mel on Instagram  • The Mel Robbins Podcast Instagram • Mel's TikTok  • Sign up for Mel’s newsletter  • Disclaimer

Do you want to be happier every day and live a more meaningful life?    In this episode, you’re getting the research, the secrets, and some very surprising takeaways from the #1 happiness expert, Dr. Tal Ben-Shahar.    He has taught 2 of the most popular courses in Harvard’s history, and today you are getting a front row seat in one of his lectures.    Grab a pen and paper, because class is in session.    He is here to share all of the groundbreaking research and give you the answers to:    - What you have wrong about happiness  - The science-based tools for increasing happiness  - 5 simple habits for a successful, happy life    This episode will give you the secret to creating happiness in your life again, with zero weird tricks.    For more resources, including the link to Dr. Ben-Shahar’s book, Happier, click here for the podcast episode page.    If you liked this research-packed episode, here’s one you should listen to next: What Makes a Good Life? Lessons From the Longest Study on Happiness.   If you are looking for more coaching, Mel just opened the doors to the once-a-year, science-backed, community-packed coaching program, Launch with Mel Robbins, and wants YOU to join her.    Over 6 full months, you’ll get step-by-step support through 3 personal or professional projects that are important to you. If you’re ready for deep support, dream-chasing, and a LOT of momentum, this is for you.  Launch with Mel Robbins closes enrollment on April 25th. If you miss the date, you can hop on the waitlist for next year’s course. Connect with Mel: • Sign up for Mel’s 6 month coaching program, Launch • Watch the episodes on YouTube  • Follow Mel on Instagram  • The Mel Robbins Podcast Instagram • Mel's TikTok  • Sign up for Mel’s newsletter  • Disclaimer

Don’t allow your life to be controlled by these 5 things. In today’s episode, Mel reveals the 5 surprising things that you waste time and energy on right now. You’ll be surprised by the sneaky things that are holding you back. Here’s the thing: When you try to control everything, you can't focus on anything that's truly important. By the end of this episode, you’ll learn the simple shifts that help you make room for the things that really matter. For more resources, click here for the podcast episode page. If you are looking for more world-class free resources and support, sign up for Mel’s brand new free training, Make It Happen. This training is designed to help you make your next 6 months extraordinary. It includes a 29 page workbook and 2 video trainings that use the latest research to help you get clear about what you want and create a plan to make it happen. And the cool part? It takes less than a minute for you to get started. Just sign up at melrobbins.com/makeithappen If you liked this episode, here’s one you should listen to next now that you’ve taken back control over your time and emotions: This One Study Will Change How You Think About Your Entire Life Connect with Mel: Get Mel’s brand new free course Make It Happen Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

Today, you are getting a step-by-step guide on how to change your brain so that it helps you get what you want. Joining Mel today is Dr. Tara Swart Bieber, MD, PhD. She has a medical degree from Oxford and a PhD from King's College London, and is a senior lecturer at MIT. This #1 neuroscientist will teach you how you can trick your brain into manifesting your goals and desires and use manifesting as a tool for success, happiness, and better health in 4 simple steps. She will also share the shocking link between stress and your brain and body. She reveals how stress leaks through the skin, is contagious, and gives you belly fat. You’ll also learn the 2 easy ways to reset your nervous system instantly, the 4 foods to eat for better brain health, the science of intuition, and how to use a vision board to achieve your most ambitious goals. Class is in session, because after you listen to this, your brain will not be the same. For more resources, including the link to Dr. Tara’s book, The Source, click here for the podcast episode page. If you are looking for more world-class free resources and support, sign up for Mel’s brand new free training, Make It Happen. This training is designed to help you make your next 6 months extraordinary. It includes a 29-page workbook and 2 video trainings that use the latest research to help you get clear about what you want and create a plan to make it happen. And the cool part? It takes less than a minute for you to get started. Just sign up at melrobbins.com/makeithappen If you liked this research-packed episode, here’s one you should listen to next: What Makes a Good Life? Lessons From the Longest Study on Happiness. Connect with Mel: Get Mel’s brand new free course Make It Happen (which comes with a 29 page workbook and 2 exclusive video trainings) Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

In today’s episode, Mel shares the one question that will determine your next six months (and reveal who you really are). Then, you’ll learn how to go from thinking about what you want to taking action and making it happen. The free companion workbook to this episode can be found at melrobbins.com/makeithappen. Along with your workbook, Mel has created 2 video trainings to help you feel inspired, energized, and in control again. Mel created this free program, Make It Happen, as a way to thank YOU for your support of this podcast and for making it one of the most popular podcasts in the world. The next 6 months of your life could be extraordinary, but it's not going to happen by accident. It will happen because you CHOOSE to make it happen. Do not let any more time go by wishing things were different. This is your opportunity to make it happen. Why wouldn’t you take it? And the cool part? It takes less than a minute for you to get started. Just sign up at melrobbins.com/makeithappen Connect with Mel: For more resources, click here for the podcast episode page. Liked this episode and want to know what to listen to next? Check out “This One Study Will Change How You Think About Your Entire Life” Get Mel’s brand new free course Make It Happen (which comes with a 29 page workbook and 2 exclusive video trainings) Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Disclaimer

This one study will change how you think about your entire life. Today, you’re getting the definitive answer to this powerful question: What makes a good life? There is nothing more important than this conversation. Because by the time you are done listening, your life won’t be the same. In this episode, you’re getting the research, the secrets, and some very surprising takeaways from an 86-year-long study at Harvard. The Harvard Study of Adult Development began in 1938 and is the longest study that has ever been done on happiness, relationships, and the human experience. Joining Mel today is the director of that study, Dr. Robert Waldinger, MD. Dr. Waldinger is a medical doctor, professor at Harvard Medical School, and a zen priest. He is here to share all of the groundbreaking research and, more importantly, give you the answers to what you need to do starting today in order to live a good life. You’ll learn the best life advice and lessons from 100-year-olds, the surprising question of whether you can predict if you’ll be healthy at age 80, the simple daily habit that leads to lasting happiness, and more—all backed by decades of research. For more resources, including the link to Dr. Waldinger’s fantastic book, The Good Life, click here for the podcast episode page. This episode is a companion to Mel's brand new free training, Make It Happen. This training is designed to help you make your next 6 months extraordinary.  It includes a 29 page workbook and 2 video trainings that use the latest research to help you get clear about what you want and create a plan to make it happen. And the cool part? It takes less than a minute for you to get started. Just sign up at melrobbins.com/makeithappen Connect with Mel: Get Mel’s brand new free course Make It Happen (which comes with a 29 page workbook and 2 exclusive video trainings) Watch the episodes on YouTube Follow Mel on Instagram  The Mel Robbins Podcast Instagram Mel's TikTok  Sign up for Mel’s newsletter  Disclaimer

In today’s episode, you’ll learn 3 surprising steps to help you unlock the unlimited power of your mind, grounded in exciting research. You were meant to see this today. There is a reason you need to listen. You can feel inspired, energized, and in control again, if you know how to turn on your mind’s superpowers. Your mind has unlimited potential, and there are larger possibilities available to you, but you haven’t been taught how to unlock them. YET. Wouldn’t it be amazing if you had a sense that life was conspiring to help you? That there are signs that you are on the right path if you know how to look for them? That things are working out for you? You deserve to live a life filled with meaning and purpose. Today you’ll learn 3 ways to make that happen. This episode is a companion to Mel's brand new free training, Make It Happen. This training is designed to help you make your next 6 months extraordinary.  It includes a 29 page workbook and 2 video trainings that use the latest research to help you get clear about what you want and create a plan to make it happen. And the cool part? It takes less than a minute for you to get started. Just sign up at melrobbins.com/makeithappen If you liked this episode, listen to this one next: This One Study Will Change How You Think About Your Entire Life For more resources related to today’s episode, click here for the podcast episode page. Connect with Mel: Get Mel’s brand new free course Make It Happen (which comes with a 29 page workbook and 2 exclusive video trainings) Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Disclaimer

Today you’re learning the best relationship advice no one ever tells you. Because the BEST relationships start with better conversations. Nobody teaches you that. If you’ve ever been in a situation where family and friends don’t agree with you, or they don’t like the direction you’re taking your life, it’s frustrating. Not knowing how to deal with that can damage relationships with people you love. Today’s episode will teach you how to speak so that people listen, so you can keep the people in your life that you really care about. Today Lisa Bilyeu joins Mel on the podcast. Lisa is the co-founder of the billion-dollar brand Quest Nutrition and president of Impact Theory Studios. Her wildly successful career started with a childhood dream to make movies. But in a traditional Greek family that didn’t support her ambitions and wanted her to be a housewife, that dream caused a lot of friction. Lisa had to build a framework for having difficult conversations and get the people she loved to understand her dreams and support her career. This framework made it easier to go after her dreams, while staying close to the people she loved. Learn how YOU can use this framework so that people in your life want to listen when you speak. For more resources, including the link to Lisa’s book, Radical Confidence, click here for the podcast episode page. And if you liked this episode, listen to this one next: Do This To Become More Confident: 5 Truths You Need to Hear Connect with Mel: Get Mel’s free 29-page workbook to make this your best year Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

In today’s episode, you’ll learn 3 simple yet profound science-backed strategies that will change your life, and you’ll feel the difference as soon as you start using them. These tiny decisions will instantly boost your energy as soon as you wake up, so that you OWN your mornings and start your day feeling incredible. They will make you healthier, improve your relationships, make you more productive, and strengthen your mindset in just a few minutes per day. If you love the proven hacks featured in today’s episode, then the next one you’ll want to listen to is: 8 Small Habits That Will Change Your Life: The Best Expert Advice I’m Using This Year For more resources, click here for the podcast episode page. Connect with Mel: Get Mel’s free 29-page workbook to make this your best year Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

Today's episode is a MUST listen. You won't believe what the latest research is saying about menopause. And you're likely not getting what you need to know from your doctor. Did you know perimenopause can begin as early as your 30’s? Or that symptoms can include frozen shoulder, joint pain, ear ringing, migraines, and body odor? Today, the #1 menopause doctor tells you everything she knows so you can stop guessing and KNOW how to stay healthy and feel amazing in your body. Dr. Mary Claire Haver joins Mel on the podcast today. She is a board certified obstetrics and gynecology specialist, a certified menopause practitioner from the Menopause Society, and her latest book is The New Menopause. Her advice today will help you optimize your health, no matter what your age. You've got symptoms; today's episode has solutions, like: 3 types of foods that will stop your bloating. 2 supplements that will help you sleep better. 1 exercise that will help you lose weight and improve your bone density. Bookmark this episode and share it with every single woman in your life, because it’s time to change the paradigm: you do not have to live with symptoms that can be resolved and you do not have to suffer. For more resources, including links to Dr. Haver’s latest book, her free Menopause Empowerment Guide, and reader recommended physicians,  click here for the podcast episode page. Connect with Mel: Get Mel’s free 29-page workbook to make this your best year Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

In today’s episode, you’re going to learn 4 pieces of advice that will help you act confident when you're stressed, be fearless under pressure, reach your potential, and unlock the magic in your life. If you can’t stop procrastinating, are battling self-doubt, or you just need a reminder that you’re stronger than you think, then this is the episode for you. And if you know someone who’s not living up to their potential because they keep procrastinating on the actions they need to take, send them this episode and let Mel give them the motivation they need. For more resources, click here for the podcast episode page. Connect with Mel: Get Mel’s free 29-page workbook to make this your best year Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

Today you’re getting a masterclass from one of the most renowned and respected experts on alcohol. She’s here to give you the latest research and science of how alcohol impacts your body, brain, and mind. She’s going to give you facts, dispel myths, and help you be informed about the decisions you are making when it comes to your mental, physical, and emotional health when it comes to alcohol consumption. Dr. Sarah Wakeman is Senior Medical Director of Substance Use Disorder at Mass General Brigham, home to nationally recognized hospitals and cutting-edge research. She's also an Associate Professor of Medicine at Harvard Medical School and the Program Director of Mass General Substance Use Addiction Services. How much is TOO much alcohol? Is some alcohol healthy? What happens to your brain when you drink? And how do you help someone you love who drinks too much? Get the latest research so that you make the most informed decisions about the role alcohol plays in your life. For lots more resources, click here for the podcast episode page. Connect with Mel: Get Mel’s free 29-page workbook to make this your best year Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

These 13 pieces of life advice will change your future. Buckle up, because today Mel is not holding back. It’s true that your 20s can feel overwhelming, but you’re more powerful than you think. And this advice will unlock that power. If you’re feeling behind in life, these 13 pieces of advice will move you to the front of the line, no matter how old you are. The truth is that no matter what decade of your life you are in, you can make it the best one – and this advice will help you do it. For more resources, click here for the podcast episode page. Connect with Mel: Get Mel’s free 29-page workbook to make this your best year Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

In this episode, you’re going to learn the 5 rules of money. Whether you want to build credit, pay off debt, increase your income, or have more money in the bank, this episode is a must-listen. It will surprise you. It will move you. And it will help you live a richer life. Tiffany Aliche is THE money expert. Known as The Budgetnista, she is a New York Times bestselling author who has helped 2 million people just like you save, manage, and pay off massive debt. This is not your usual “make-a-budget-and-stick-to-it” advice. Tiffany’s take on $$ will help you see your money in a completely different way so that you understand how to make more of it and save it with ease. After you listen, you’ll have THE 5 money skills you need to gain financial freedom. For more resources, including links to Tiffany’s book, the links Mel mentions, and Tiffany’s social media platforms, click here for the podcast episode page. Connect with Mel: Get Mel’s free 29-page workbook to make this your best year Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

When you don't feel like doing anything, this one thing will turn it around. If you struggle with stress and anxiety and can’t let go of the negative thoughts that keep you stuck, this episode will change your life. Learn the #1 journal exercise that will pull you out of your rut. This simple exercise will transform your energy so that you become the person you’ve always wanted to be. What you do TODAY will change your future. For more resources, click here for the podcast episode page. Connect with Mel: Liked this episode? Listen next to: How To Achieve Your Most Ambitious Goals Get Mel’s free 29-page workbook to make this your best year Watch the episodes on YouTube Follow Mel on Instagram  The Mel Robbins Podcast Instagram Mel's TikTok  Sign up for Mel’s newsletter  Disclaimer

There is one thing you need to live a more peaceful and fulfilled life: Having the right people around you. In today’s episode, you’ll learn the surprising reasons why your friends aren’t more supportive and the sneaky ways people are disrespecting you. In order to find more joy and less stress, you need positive relationships with people that actually cheer you on, that believe in your potential, and that make your life better. Today, you’ll learn exactly how to find those people, take your power back, and create more peace in your life. Joining Mel is Trent Shelton. Trent is a bestselling author who is beloved by his 15 million followers for his inspiration and insight, and today he’s sharing that profound wisdom with you. For more resources, including links to Trent’s new book, Protect Your Peace, and his social media platforms, click here for the podcast episode page. Connect with Mel: Get Mel’s free 29-page workbook to make this your best year Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

You need to hear today’s episode. I have something profound to share with you, and it will change the way you think about success. Whether you want to make more money, get in the best shape of your life, find the one, launch an incredible business, or see your name on the cover of a book that you publish… This is the coaching and the tools you need to take the next right step. If you’re sick of standing still or talking yourself out of the changes you want to make and the goals you dream of achieving, this one’s for you. And you need to hear it right now. For more resources, click here for the podcast episode page. Connect with Mel: Liked this episode? Listen next to: How to Set & Achieve Goals: 2 Science-Backed Steps You Must Follow Get Mel’s free 29-page workbook to make this your best year Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

This one-of-a-kind episode is a masterclass in how to believe in yourself, no matter what obstacles you face. There are 5 lies that you are telling yourself that are holding you back from greater success, purpose, and true fulfillment. Today, Mel is sitting down with one of the most successful self-made women, Jamie Kern Lima, who will share these lies and the truth you need to hear. Jamie went from serving stacks of pancakes at Denny’s to creating a billion-dollar makeup company, IT Cosmetics. She is one of the most successful entrepreneurs of all time and was the first female CEO in L'Oreal's history. Jamie’s life story shows you what is possible when you stop doubting your greatness, build unshakeable self-worth, and embrace who you are. In this episode, she is giving you the exact playbook for the level up in your life you have been looking for. Once you listen, your self-doubt won’t stand a chance. Listen to Jamie’s first interview with Mel (and her full story!): How to Find Your Purpose: Stop Searching and Do This Instead For more resources, including links to Jamie’s new book Worthy, her website, and her social media platforms, click here for the podcast episode page. Connect with Mel: Get Mel’s free 29-page workbook to make this your best year Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

Wouldn’t it be amazing to have tonight be the most relaxing, happy, or productive night you’ve had in ages? It will be after you listen to today’s episode. Mel shares the 4 easy steps you can take right after you finish listening that will make tonight one of the best nights of your life. This episode is packed with tactical advice and the 4 science-backed components of the best nighttime routine. Don’t make the mistake of waiting until the morning to make positive changes. The 4 simple steps Mel unpacks today will teach you how to sleep better, give you back time, and even set you up for a better tomorrow. For more resources, including the science and resources that Mel shares, click here for the podcast episode page. Follow Mel: Get Mel’s free 29-page workbook to make this your best year Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

Today’s episode is a masterclass in narcissism. If you want to know how to protect yourself from a narcissist, you first have to know how to identify one. You’ll learn the top 10 personality traits to look for, how to handle a narcissist in your life (that you can’t avoid), the difference between ‘love bombing’ and infatuation, and a whole lot more. Joining Mel today is Dr. Ramani Durvasula, a clinical psychologist and one of the world’s leading experts on narcissism. Her mastery of all things narcissism has made her the #1 most requested guest on The Mel Robbins Podcast. Dr. Ramani has been researching this topic for over 20 years and is here to give you the wisdom, practical advice, and well-researched tools and tricks to navigate what is one of the most unpredictable experiences: being in a relationship with a narcissist. According to Dr. Ramani, 1 in 5 people has narcissist traits, which means you know (and may love) someone who is a narcissist. After you listen, you’ll know what to do. For more resources, including links to Dr. Ramani’s book, website, and social media platforms, click here for the podcast episode page. Follow Mel: Get Mel’s free 29-page workbook to make this your best year Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

In this episode, you’ll learn what true love really is, along with 3 simple ways to start getting the love you want. Today, you’ll learn the art & science of giving and receiving love. You’ll get simple tools for all kinds of love: romantic relationships, friendships, family relationships, mentorship, and even the smallest, simplest daily acts of love. You’ll also learn: The most controversial thing ever said on The Mel Robbins Podcast The truth about love (and an entirely new way to think about it) How to instantly shift any relationship for the better The #1 relationship study of all time: Mel breaks down the takeaways for you 3 things you can do, immediately after listening, to boost your happiness and well-being How the Law of Reciprocity creates a powerful ripple effect This person made a huge difference in Mel’s life (and will change yours, too) The secret to inspiring and motivating any person (yourself included) For more resources, including links to all studies mentioned, and to go deeper into the themes in the episode, click here for the podcast episode page. Follow Mel: Get Mel’s free 29-page workbook to make this your best year Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

Do you want to learn the 4 essential strategies that will lead you to more success, happiness, and opportunity? And today you are going to learn the tools that you can use, from one of the world’s best thinkers and most successful people, to make better decisions. Steven Bartlett is an entrepreneur, speaker, investor, author, and host of Europe’s #1 podcast, The Diary Of A CEO. He has cracked the code on how to leverage your business online, rise above any obstacle, and excel in anything you set your mind to. There is a reason he sits on the boards of many global brands – because he has one of the greatest entrepreneurial success stories of all time. Steven was a broke university dropout at age 18 when he built an industry-leading social media marketing company. At 28, he co-founded Flight Story, a marketing and communications company and a software platform, which was valued at $600M. He then went on to launch the #1 ranked The Diary Of A CEO podcast. Today, he is sharing the 4 tactics he uses to make any decision for the best results. The tactics he shares are from his personal life as well as top-tier industry and thought leaders, entrepreneurs, entertainers, and athletes that he interviews on his wildly successful show.  In this episode, you’ll also learn: How The 51% Rule will help you make better decisions. The difference between Type 1 and Type 2 decisions. (And why it matters) Why Steven says you are operating at 1% of your potential. 20% of relationship issues come from this one thing. How to determine what drives you. (And why it’s important to know) What to do when you feel trapped in your job or relationship. One of the most successful CEOs says THIS is how to launch any business. The ONE question to always ask before you go to others for answers. The #1 goal for entrepreneurs must always be this. For more resources, including links to Steven’s podcast, book, and social media platforms, click here for the podcast episode page. Follow Mel: Get Mel’s free 29-page workbook to make this your best year Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Disclaimer

Today’s episode is a wake up call. Before you waste another day of your life, you need to hear the six shocking statistics from a ten-year long study about what you’re doing with your time. Because the hard reality is that time is passing you by. And if that bothers you, this episode will get you doing something about it. You’re probably spending too much time on things that are not important to you, and not enough time on what is. It’s time to change that. In this episode, you’ll also learn: Surprising life changes that happen at ages 18, 21, 29, 40, and 70. 6 things you must pay attention to if you want to make the most of your life. The most important decision you’ll ever make. (It’s not what you think!) The ten-year research study that Mel couldn’t stop thinking about. The truth about your relationship with your family. The advice you need to help you find the right person for you. A short quiz to help you see what matters most in your life. The big takeaway that will change how you see your relationships. To go deeper into the topics shared in today’s episode, including the study Mel shares, the graphs, and the resources mentioned, click here for the episode resource page. Follow Mel: Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Get Mel’s free 29-page workbook to make this your best year Ready for your next listen? If you liked this, you’ll love this episode: 2 Ways to Believe in Yourself & Achieve Cool Things Disclaimer

What is the secret reason you might not be happy? Did you know that there are common things that steal fulfillment and joy from your life? Today, Mel is diving into the 3 research-backed habits that can make your life better. Because happiness is not only possible; it is an option for you. This conversation is not only comforting and impactful; it is also packed with practical and proven tools that can be put to work in your life immediately. Mel is thrilled to introduce you to the incredible Dr. Judith Joseph, MD. Dr. Joseph is a renowned double-board-certified psychiatrist who trained at and is affiliated with Columbia University and New York University. Dr. Joseph is also a pioneering researcher and the founder and principal investigator of her research institute, Manhattan Behavioral Medicine, where she has conducted over 60 clinical research trials, and today she is sharing her innovative work with you. This interview took a surprising turn. In this hour-long conversation, Mel goes deeper than ever, discussing her struggle with the lingering feeling of “blah” she’s had for the past couple of years. In this episode, you’ll also learn: Why you need to throw your idea of what happiness is out the window. The ONE thing you need to know if you want to achieve a happier life. What “anhedonia” is and what are the signs of struggling with it are. Learn if you have anhedonia (and Mel’s shocking results to Dr. Joseph’s quiz). Dr. Joseph’s ONE recommendation for anyone who wants more daily enjoyment in life. How long it will take you to be happier with Dr. Joseph's techniques. 3 simple steps to taking better care of yourself this year. The real reason the lack of joy is so common right now. Why you don’t remember as much anymore. The common mistakes you might be making that block joy. The connection between slowing down and increased meaning and happiness. The ONE thing Dr. Joseph will NEVER do to keep joy and happiness in her life. For more resources, including links to Dr. Joseph’s work, studies, and quizzes to find out if you have anhedonia, click here for the podcast episode page. Follow Mel: Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Get Mel’s free 29-page workbook to make this your best year Disclaimer

This episode is a masterclass in how to believe in yourself, no matter what obstacles you face. Learn how to achieve your most ambitious goals and do it with confidence. Once you listen, your self-doubt won’t stand a chance. You’ll learn: One crucial step to start believing in yourself. The surprising cure for self-doubt. What David Goggins taught me about how to motivate yourself. “You against you” – the reframe that Mel can’t stop talking about. Why your self-confidence is critical to you feeling happier. What it means to “speak truth to power” and how it will boost your confidence. The acceptance speech people can’t stop talking about. The person you need to thank every day. One powerful question to help you stop your self-doubt for good. What you should expect every single time you do something hard. To go deeper into the topics shared in today’s episode, including links to all videos and resources mentioned, click here for the episode resource page. Follow Mel: Watch the episodes on YouTube Follow Mel on Instagram The Mel Robbins Podcast Instagram Mel's TikTok Sign up for Mel’s newsletter Get Mel’s free 29-page workbook to make this your best year Ready for your next listen? If you liked this, you’ll love the episode Toolkit for Building Unstoppable Confidence (According to Research) Disclaimer

Have a hard time staying focused? Do you start projects and never finish them? Are you frustrated with your hyperactive brain? Your brain simply needs help, and today you’re going to learn exactly what to do about it, thanks to the expert advice of today’s guest Dr. Chris Palmer. Dr. Palmer is a psychiatrist who has practiced at Harvard’s McLean Hospital, the #1 psychiatric hospital in the nation, for almost 30 years. He is also the Founder and Director of the recently launched Metabolic & Mental Health Program at McLean Hospital. In this episode, you’ll also learn: What ADHD really is. The simple (and sneaky) signs of ADHD. What your doctor will be looking for to diagnose your ADHD. What ADHD meds actually do in the brain. How a person on the autism spectrum could improve their symptoms. What to look at before jumping to medication. How an elimination diet works and why you should try it. The specific types of exercise your brain needs to get you out of a funk. What you need to stop doing to make your brain healthier. To listen to Dr. Palmer's first appearance on The Mel Robbins Podcast, check out the episode right before this one, Reset Your Mental Health: The Diet & Nutrition Protocol from Renowned Harvard MD For more resources, including links to Dr. Palmer's work, studies, and tips to implement everything you learn, click here for the podcast resources page. Listen to the episode about Mel’s deeply personal story of her own diagnosis of ADHD: 6 Surprising Signs of Adult ADHD Follow Mel: Watch the episodes on YouTube: https://bit.ly/45OWCNr Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for Mel’s newsletter: https://bit.ly/46PVnPs  Disclaimer

Do you want more energy? Are you done with the constant anxiety? Can’t seem to climb out of your funk? In today’s episode, you’ll learn the exact steps to optimize both your mental and physical health. Joining Mel today is Harvard’s Chris Palmer, MD, whose work lies at the intersection of nutrition, metabolism, and mental health. He will explain how he believes your diet is causing your brain to misfire, which is why simple changes to your diet and lifestyle can help you improve your mental health. Dr. Palmer is a psychiatrist who has practiced at Harvard’s McLean Hospital, the #1 psychiatric hospital in the nation, for almost 30 years. He is also the Founder and Director of the recently launched Metabolic & Mental Health Program at McLean Hospital. His innovative approaches to treatment-resistant mental health challenges have brought his patients relief and hope, which is why his waitlist is years long. Today, you’ll learn Dr. Palmer’s exact protocol he shares with his patients in Boston. In this episode, you will learn: What your metabolism is and what it has to do with your mental and physical health. The shocking patient results and personal story that fueled Dr. Palmer’s passion. The 7 signs that you probably have a metabolic disorder. How the Brain Energy protocol could help your mind and body heal. The exact tools and action steps that Dr. Palmer shares with his patients for better mental health. What mitochondria are and how they are the key to your mental health. How the ketogenic diet was discovered as a medical protocol by doctors. How to know if you’re getting enough sleep. What exercise has to do with your mental health. How to help someone in your life who’s struggling with their mental health. What you need to hear if you’re the one who needs support. Dr. Palmer goes deep into the science and his protocols. All additional resources to learn about Dr. Palmer and his science are linked on this page of Mel’s website: https://www.melrobbins.com/podcast. Watch the episodes on YouTube: https://bit.ly/45OWCNr Check out Mel’s book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow Mel: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to the podcast page here. Disclaimer

Do you feel like quitting on your goals? Do you want to give up on your resolutions? Are you just plain unmotivated? Mel delivers her most powerful pep talk, designed to light the fire inside you so you can break through any setback. She’ll give you the tools you need to power through resistance and shut down any negative thoughts holding you back. You will want to listen to this over and over again. You will learn the secret to gaining unstoppable confidence. You’ll get incredible insights on how to reinvent yourself if you feel like giving up and reclaiming the dream you gave up on. In this episode, you will learn: The research that reveals what day of the month most people quit on goals and resolutions. Two truths about life that help you tap into your power. What you need to REALLY do the next time you miss a day of the new challenge, diet, or workout plan, so you stay on track. The advice you need if you’re struggling with your new goals. One thing to remember when your motivation plummets. What to do when you’re not seeing results. Why the resolutions you make on vacation are impossible to sustain. Why your dreams are an important part of achieving your goals. The one essential question that will change your life. What to do when your life feels “blah” and uninspiring. How to build unshakeable self-confidence. What you MUST watch at least once in your life. The truth about waiting for the “right time” to change. This episode comes with a 29-page companion workbook. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear Watch the episodes on YouTube: https://bit.ly/45OWCNr Check out Mel’s book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow Mel: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to the podcast page here. Disclaimer

Ready to know the secret to success and genuine happiness? You won’t find it where you’ve been looking. You will find it in today’s episode. Learn two simple yet profound ways to start feeling real happiness so that your life becomes the success you want it to be. In this episode, you’ll also learn: The single biggest barrier to being happier. One important requirement for happiness. An accurate definition for real  happiness. (It’s not what you think!) 2 ways of thinking that will make it easier to feel calm and more resilient. 3 ways you’ve been actively fighting happiness in your life. An innovative way to think about your mindset. One thing you can start doing today that will reveal surprising insights. What to do when your life feels like one big complaint. This episode comes with a 29-page companion workbook. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear. Check out the episode: 4 Important Life Lessons I Learned the Hard Way (So That You Don’t Have To). Watch the episodes on YouTube: https://bit.ly/45OWCNr Check out Mel’s book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow Mel: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to the podcast page here Disclaimer

Do you want to know the surprising truth about motivation? Right now, think about something you want to change or improve. How do you make lasting and powerful changes and life improvements? And how do you keep going even when you don’t have the motivation to do it? If change was easy, we’d all have six-pack abs and a million dollars in the bank. And that’s where this episode comes in: Mel is here to teach you the HOW. In this episode, you’ll learn: How to self-motivate so you can take action. What dopamine is and how it’s linked to motivation. The simple steps you can take today to tap back into your internal drive. The 2 truths about motivation that you are forgetting. The research-backed reason you continue, initiate, or quit something. What to do when someone you love is losing motivation. The real reason you cannot motivate others. How to cope with not getting something you have been working towards. How to navigate feeling “behind” or in a “comparison game”. How to pick yourself back up when you feel like life’s punched you in the face. The first (and most important) step in understanding what drives your motivation. One powerful question to ask yourself when you feel “stuck”. What role dreams and goals play (and it’s not always to achieve them). How to hack the moment of hesitation we all feel. The most powerful reframe you need about failing. How to get clear about the direction you are going in without wandering aimlessly. Mel’s 5-second rule that will move you towards action (even when you are not motivated). This episode comes with a 29-page companion workbook. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear. Watch the episodes on YouTube: https://bit.ly/45OWCNr Check out Mel’s book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow Mel: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs  Want more resources? Go to the podcast page here. Disclaimer

Do you want to feel productive and energized all day long? Do you want to get your own bulletproof morning routine so no day is “wasted” and you are always in the flow? Do you want to know the 5 essential components of the perfect morning routine?   This episode is the only pep talk you need if you want to own your mornings. You know your mornings are your best shot at changing how you show up in life. This is an encore episode with new and exciting insights from Mel at the top of the episode, that is packed with advice that will help you win your mornings and set you on the path to becoming who you want to be.   Mel gives you tough love, plus lots of science and research, as she unpacks: • What the #1 rule of your brand new rockstar morning routine needs to be • Why the first decision of your day is the most important; she also tells you how to make it so you move ahead powerfully  • What Mel’s old morning routine used to look like (and how or why it’s changed) • Why procrastination in the morning is lethal to the rest of your day • How to stop feeling overwhelmed and heavy in the morning so you can get more done • Why morning routines are boring (according to research) but essential • Why you need to know what behavioral activation is, and how it can help you • How you can use The 5 Second Rule in your morning routine to be more productive • The best question to ask yourself every morning • What the snooze button blues are, and the science behind why snoozing is bad for you • The harsh truth about what your alarm really means • How to train yourself to start doing what needs to be done right away (instead of putting it off) • The biggest mistake you might be making in the bedroom   This episode comes with a 29-page companion workbook. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it.   Just sign up at melrobbins.com/bestyear.   Watch the episodes on YouTube: https://bit.ly/45OWCNr   Check out Mel's book, The High 5 Habit: https://a.co/d/g1DQ8Pt   Follow Mel:   Instagram: https://bit.ly/3QfG8bb   The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP   LinkedIn: https://bit.ly/46Mh0QB   TikTok: https://bit.ly/46Kpw2v   Sign up for my newsletter: https://bit.ly/46PVnPs     Want more resources? Go to the podcast page here. Disclaimer

Do you want to know how to set your goals so you can easily achieve them? Do you want the only 2 science-backed steps you need to hit your goals? Have no idea what your goals are or where to even start? This episode is a comprehensive toolkit that will help you set the goals that inspire you. You’ll feel excited about what’s ahead and what you need to do to achieve it. You’ll not only learn the correct way to set goals according to research, but by the end of the episode, you will have even taken the first steps toward your goal. In this episode, Mel covers: How to set goals the right way and get incredible results. Why goal-setting is so important, based on decades of research. The most exciting new research on goals will change how you approach the new year or any new project you want to tackle. The 3 goals for 2024 that Mel highlights as the most important. The 4 science-backed hacks to use when you’re not sure what your goals should be. The 3 things all successful goals should have. 2 components of a goal that almost guarantee you will achieve it. Why neuroscience says your brain needs these 2 components of a goal. The 5 mistakes you (and everyone else) make when you set goals. A powerful question about goals from Columbia University researchers. The most important thing you should do as soon as you set your goal. This is an encore episode with new and exciting insights from Mel at the top of the episode. This episode also comes with a 29-page companion workbook. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear. Watch the episodes on YouTube: https://bit.ly/45OWCNr Check out Mel's book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow Mel: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to the podcast page here. Disclaimer

Want zero-cost advice that will help you level up every area of your life? Do you want simple, mind-blowing hacks to help you be the best version of yourself in 2024? For this one-of-a-kind episode of The Mel Robbins Podcast, Mel hand-picked the top 8 most impactful, insightful, and exciting pieces of advice ever shared by her guests. Listen as renowned experts and industry leaders give you their best advice that will change your relationships, boost your self-esteem, calm your anxiety (yes, even your anxiety), stay in the best shape of your life, and more. This episode is the cheat sheet for the level-up in life you have been looking for. In this episode, you’ll learn: How to heal anxiety in your body. The surprising theory that explains where your anxiety started. Understanding a narcissist and how to heal from one. How to negotiate with a narcissist (and get what you want). The powerful difference between decluttering and organizing. How to find your purpose. Why you shouldn’t give up on your dreams, according to a Denny’s waitress-turned-billionaire. How to drink less coffee and still have more energy every morning. How the way you eat can help you live longer. The #1 way to stay in your best shape at any age. How to stop stressing over the state of your home. This episode comes with a 29-page companion workbook. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear. Watch the episodes on YouTube: https://bit.ly/45OWCNr Check out Mel's book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow Mel: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more from these experts? Check out the full episodes here: Dr. Amy Shah: melrobbins.com/podcasts/episode-123 Dr. Gabrielle Lyon: melrobbins.com/podcasts/episode-115 KC Davis: melrobbins.com/podcasts/episode-99 Dr. Russell Kennedy: melrobbins.com/podcasts/episode-56 Dr. Ramani: melrobbins.com/podcasts/episode-6 Rebecca Zung: melrobbins.com/podcasts/episode-121 Dana K. White: melrobbins.com/podcasts/episode-5 Jamie Kern Lima: melrobbins.com/podcasts/episode-39 Want more resources? Go to the podcast page here. Disclaimer

Want to know the 4 important life lessons that can make your life 10X better? No matter what is happening to you, life is trying to teach you something. In this episode, Mel unpacks the 4 most important lessons life tries to teach everyone, and the sooner you learn them, the faster your life will change for the better. In this episode, Mel covers: Why you need to slow down if you want to make your life better. The only way to make lasting and meaningful change. How to be more creative and inspired at work. The 6 questions you must ask yourself before the new year. How to create opportunities for success in your life. The one question to ask yourself if you don’t know what to do next. How to feel more fulfilled without achieving, buying, or earning more. How to determine the biggest lesson you need to learn from the past year. Mel’s favorite practical tool for happiness called “drop the sword”. How “bracing” yourself through life blocks your happiness. Why seeking balance is not always a good thing. How to create boundaries you can actually keep. The boundary Mel set this year that changed her life. What feeling frustrated actually means. What to do if you are in a process that isn’t working for you anymore. Why change takes a FULL year. This episode comes with a 29-page companion workbook. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear. Watch the episodes on YouTube: https://bit.ly/45OWCNr Follow Mel: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to the podcast page here. Disclaimer

Want to know the ONE thing you should do this week? Today’s episode is essential listening and exactly what you need to hear right now. In this episode, you will learn: The one question to ask yourself that will immediately improve your day. How to make time for yourself when your schedule is jam-packed. The reason many influencers seem to have perfect lives. The ONLY advice that will actually work for you. Figure this out and you’ll feel better about your life. The embarrassing thing Mel does in her bathtub. How to stop your negative self-talk so you can enjoy life. The song Mel listens to when she needs to chill and let go of her thoughts. The difference between taking a break and being lazy. The difference between taking a break, procrastination, and making excuses. This is an encore episode that you’re going to love. It also comes with a free companion workbook to help you make 2024 your best year. This zero-cost workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear. Watch the episodes on YouTube: https://bit.ly/45OWCNr Follow Mel: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to the podcast page here. Disclaimer

Do you want to make 2024 your best year yet? There are only 6 questions to ask yourself for instant clarity and insight. Your answers will show you what the very next steps are in your life. The companion workbook to this episode can be found at melrobbins.com/bestyear. In this episode, Mel will discuss: The powerful year-end ritual she has used for the past 20 years. The simple question to ask yourself to know what you really want. How to use your camera roll to highlight your year. The only reminder you need during this time of year. What the launch of The Mel Robbins Podcast taught Mel. What the stop-start-continue method is and why successful businesses use it. The one best step you should take after listening to this episode. This episode comes with a 29-page companion workbook. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear. Watch the episodes on YouTube: https://bit.ly/45OWCNr Follow Mel: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to the podcast page here. Disclaimer

Why do you love the way that you love?   How do you have the best relationships of your life (including the one with yourself)?    Today, Mel sits down with expert in attachment theory Thais Gibson to explain the framework to improve any relationship in your life.   Her work on the subconscious mind and personal transformation will empower you to set better goals and have happier and healthier relationships.   Topics discussed include: • How to have secure and healthy relationships (including your relationship with yourself) • What your “attachment style” means and the 4 types • How your subconscious mind drives a lot of what you do  • What love is supposed to look like  • How your attachment style impacts your personal goal-setting  • The biggest limiting beliefs from childhood (which one is yours?)  • How to figure out your attachment style • How to make your attachment style “secure” • The difference between “core wounds” and “core needs” • The 2 things you did in childhood that made you a people-pleaser • How to feel less anxious and overwhelmed in relationships  • How your fear of abandonment shows up in your relationships  • The one question to ask yourself before you argue with your partner  • What your new love interest needs if they have a hard time trusting • How to reprogram your subconscious mind for healthier relationships You can purchase Thais’s latest book, Learning Love: Build the Best Relationships of Your Life Using Integrated Attachment Theory, here:https://a.co/d/i2Ae9vG   Follow Thais Gibson:   Instagram:instagram.com/thepersonaldevelopmentschool   YouTube:youtube.com/@ThePersonalDevelopmentSchool   Watch the podcast episodes on YouTube: https://bit.ly/45OWCNr   Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt   Follow Mel:   Instagram: https://bit.ly/3QfG8bb   The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP   LinkedIn: https://bit.ly/46Mh0QB   TikTok: https://bit.ly/46Kpw2v   Sign up for my newsletter https://bit.ly/46PVnPs   Want more resources? Go to the episode page here. Episode Webpage: www.melrobbins.com/podcasts/episode-130 Disclaimer

Want to feel more at peace, in control, and calm in just 15 minutes?   If you listen to this meditation for 21 days in a row, you will reprogram your subconscious mind.   You will leave feeling free of thoughts, patterns, and behaviors that weigh you down.   Today, counselor, expert in attachment styles, and bestselling author Thais Gibson is walking you through a meditation that has helped over 31,000 people.   Thais created this as a very special bonus for listeners of The Mel Robbins Podcast.   This is a must-listen.   The full-length companion episode with Thais, which goes deep into attachment styles, how to identify yours, and ways to heal, is called “Why Do I Love The Way That I Love: Attachment Styles Explained.”   Be sure to listen to that next.   And to get the full effect of this meditation, bookmark it and listen to it every morning for 21 days in a row. You can purchase Thais’s latest book, Learning Love: Build the Best Relationships of Your Life Using Integrated Attachment Theory, here: https://a.co/d/i2Ae9vG   Follow Thais Gibson:   Instagram: instagram.com/thepersonaldevelopmentschool   YouTube: youtube.com/@ThePersonalDevelopmentSchool   Watch the podcast episodes on YouTube: https://bit.ly/45OWCNr   Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt   Follow Mel:   Instagram: https://bit.ly/3QfG8bb   The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP   LinkedIn: https://bit.ly/46Mh0QB   TikTok: https://bit.ly/46Kpw2v   Sign up for my newsletter https://bit.ly/46PVnPs     Want more resources? Go to the episode page here. Disclaimer

Want to boost your reading speed by 30%–50%? Want to learn faster? What if you never forgot where you put your keys again? Mel sits down with world-renowned brain coach Jim Kwik to help you boost your brainpower with his science-backed tools, tips, and strategies. In this episode, they discuss: How your brain is more powerful than you think The best ways to retain information How to read 50% faster with ONE simple tool 3 tricks to always remember where you put your keys How to remember someone’s name Jim’s proven 3M framework 10 simple steps for a better brain The best foods for increased brain power How to be MORE productive but work LESS How exercise impacts brain function How to crush any job interview How to memorize a speech in one day Why you need to always be a student You can get Jim’s book, ‘Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life’, here: https://a.co/d/8fmevBP Follow Jim Kwik: Instagram: instagram.com/jimkwik Webpage: jimkwik.com Watch the episodes on YouTube: https://bit.ly/45OWCNr Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow Mel: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at www.melrobbins.com/podcasts/episode-128 Disclaimer

Are you always the one who is late for everything? Do you find yourself procrastinating, no matter how hard you try to stay focused? Does managing your time to get everything done feel impossible? Mel sits down with THE world’s leading researcher on procrastination. Dr. Joseph Ferrari is a distinguished Professor of Psychology at DePaul University in Chicago, where he has spent nearly three decades researching with colleagues around the world about why we procrastinate. Today, he’s sharing those surprising findings with you. Topics discussed include: How research defines procrastination. (It’s not what you think.) Why procrastination is an epidemic. How procrastinators see the world. The difference between someone who procrastinates and a procrastinator. Signs you may be a chronic procrastinator. How the Premack Principle helps you get stuff done. The REAL reason you procrastinate. Why “social esteem” is so important to procrastinators. The ONE word that can change how you think about yourself. A powerful strategy to use when you feel stuck. The link between procrastination and perfectionism. The difference between an excuse and a legitimate reason. How to deal with procrastinators in your life. You can purchase Dr. Ferrari’s latest book, Still Procrastinating, here: https://shorturl.at/aJPR0 Watch the podcast episodes on YouTube: https://bit.ly/45OWCNr Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow Mel: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

Want to know the hack that will make you more successful in 2024? Today, Mel is offering you a masterclass in business at zero cost. By walking you through her learnings and lessons, you will receive the coaching you need to uplevel in business and in life. Topics discussed include: One thing you need to stop doing today to stay motivated. The 3 most important aspects of business. How to overcome “slow” times in your business. Mel’s 4-part framework to help you decide whether to quit or keep going. How to upgrade your business. Why your marketing strategy isn’t working. How to keep motivation and focus. One important hack to help you stop procrastinating. 3 questions to ask yourself if you’re thinking of starting a business. The ONE question you should ask yourself when feeling lost or stuck. How to identify when you do your most productive work. Mel’s biggest career strategy that will help you launch yours. How to reach more people with your business. 3 words that BUILD confidence. The 3 science-backed ways to build your confidence, starting today. 2 myths and 2 mistakes to avoid when launching your business. How to know when to go into your business full-time. The #1 investment in your business that will surprise you. Mel’s daily routine for success. How to balance being a parent and an entrepreneur. What to do with moments of hesitation. Follow The Entrepreneur's Studio here: theentrepreneurs.studio/ Listen to The Entrepreneur's Studio here: podcasts.apple.com/us/podcast/the-entrepreneurs-studio Watch the podcast episodes on YouTube: https://bit.ly/45OWCNr Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow Mel: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

Want to learn how to be a happier and more successful version of yourself… from the psychiatrist that Lady Gaga says “saved her life?” Mel sits down with Stanford-trained psychiatrist, trauma expert, and best-selling author Dr. Paul Conti to help you improve your mental health and be happier in 2024. Topics discussed: Toxic self-talk starts in childhood. Cotard’s Syndrome: The extreme side of negative self-talk. Your thoughts become your reality. What to do when you feel like a failure or doomed to bad luck. Feel happier when you say THIS to yourself. 5 strategies for changing your inner dialogue. The one area where computers are better than the human brain. Why you HAVE to process your childhood trauma. What to do with a panic attack. The ONE thing you need to know about change. What an umbrella has to do with how you think about yourself. Purchase Dr. Conti’s book, Trauma: The Invisible Epidemic, here: https://www.amazon.com/Trauma-Invisible-Epidemic-Works-Heal/dp/1683647351 Check out his website here: https://drpaulconti.com/ Watch the episodes on YouTube: https://bit.ly/45OWCNr Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow me: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GPLinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

Do you want to reset your health? Are you ready for more energy and better overall health? Do you want to start seeing results in 5 days (or less)? In today’s episode, Mel is joined by double-board certified Dr. Amy Shah for Part 2 of her masterclass on how to optimize your gut health. Dr. Amy, a medical doctor trained at Harvard, Cornell, and Columbia University, is an immunologist and leading expert in women’s hormonal health and nutrition. She’s giving you her proven 5-step method to heal inflammation, reset your natural hormone balance, and heal food sensitivities. Learn how to use the power of your gut microbes to help digestion, gain mental clarity, and decrease your stress levels. In this episode, Dr. Amy discusses topics like: What a gut microbiome is. Why science says your gut microbiome is the key to better mental and physical health. The scientific link between gut health and depression, cancer, and heart diseases. What the brain-gut connection is and why it’s essential to your health. What to do after your overindulgence in holiday food and drinks. The reason you can’t properly digest food. What makes your gut bacteria “upset” and what keeps them "happy"? How healthy aging is directly connected to your gut biome. Why stress can make you bloated. The reason 1 in 7 people experience bloating once a week. How gut health impacts a woman's hormone health. The difference between fiber and insoluble fiber. Which natural fiber do you need in your diet for improved digestion? The only type of bread that heals your gut. What intermittent fasting is and why it improves gut health. The one thing you should know about your circadian rhythm. Dr. Shah's 5-day reset protocol and why you need it to reset your gut health. 3 things you should do every day for optimal gut health. What the best probiotic for your body is. The foods your gut bacteria love to digest. Why bonding with someone is a love language for your gut health. What an elimination diet is and why you need to do it. 3 foods you should consider removing from your diet for 7 days. How many days it really takes to reset your gut. Why crazy diets are not working to “reset” your gut. Why your daily probiotic pill isn’t really working. You can purchase Dr. Shah’s book, ‘I'm So Effing Hungry: Why We Crave What We Crave – and What to Do About It’, here: https://a.co/d/7mTXT2F Follow Dr. Shah: Instagram: instagram.com/fastingmd Webpage: amymdwellness.com Watch the episodes on YouTube: https://bit.ly/45OWCNr Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow me: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

What is bloating, and why don’t your pants fit after just one meal? What are the 10 foods to avoid when you feel bloated? What is gut health, and how can you improve yours? Today Mel is joined by double-board certified Dr. Amy Shah, who is here to explain bloating and optimal gut health in a way that you can understand and easily apply to your life. Dr. Shah, a medical doctor trained at Harvard, Cornell, and Columbia University, is an immunologist and leading expert in women’s hormonal health and nutrition. She is giving you all the tools you need, including her 3-step plan to get long-term relief from bloating. In this episode, Dr. Amy discusses: What bloating is; why and when it happens. 3 symptoms of being bloated. 10 foods notorious for causing bloating. The one food that bloats everyone. Why bloating can be worse during menopause or menstruation. How to tell if you are bloated vs. gaining weight. What “water weight” is and how to avoid it. What a “distended belly” is and where it comes from. 2 everyday (non-food) things that cause bloating and how to avoid them. 3 foods you should not eat when you are bloated. The pill you are taking that surprisingly may make you bloated. One type of food that 68% of the world is intolerant of and doesn’t know. Why alcohol bloats most of us. Why you shouldn’t take Advil after a night of drinking. Why sleep is so essential for reducing bloating. What gut bacteria are and how to know when they’re upset. What a food elimination diet is, why you need one, and how to safely try it. Why fasting for 12 hours is essential for a gut reset. Dr. Shah’s 3-F plan and why you should start your day this way to reduce bloating. What the best probiotic is. (Hint: you can’t buy it.) The surprising experience Mel’s daughter had with “bad” gut bacteria. How anxiety and depression can be tied to gut health. You can purchase Dr. Shah’s book, ‘I'm So Effing Hungry: Why We Crave What We Crave – and What to Do About It’, here: https://a.co/d/7mTXT2F Follow Dr. Shah: Instagram: instagram.com/fastingmd Webpage: amymdwellness.com Watch the episodes on YouTube: https://bit.ly/45OWCNr Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow me: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

How do you have a “healthy” fight with your family? How do you repair a relationship with someone you love? Today Mel is joined by her husband Chris, their daughter Kendall, and their son Oakley to answer listener questions about all kinds of relationships. This is the perfect episode to listen to with your family. You’ll hear the Robbins’ insightful, powerful, fun, and sometimes hilarious advice on how to get along with and love everyone in your family. Hear Mel unpack the 4 important lessons she learned from a silly fight she had that morning with her daughter, Kendall (note: there is some cursing). In this conversation, Mel, Chris, Oakley, and Kendall discuss: The 4 important life lessons Mel learned from her fight with Kendall. How to use the Let Them Theory to diffuse fights with family. A smart relationship “trick” from a therapist that Mel and Chris love. Mel’s funny story of how she ran into Reese Witherspoon. How to repair a damaged relationship with your child. When and how to apologize to your family. What to do when someone you love is always angry at you. The real reason you treat your family worse than you treat strangers. What strengthens most parent-kid relationships? What happened when guilt made Kendall do something she didn’t want to? What to do when your kids don’t talk to you. The reason family members start a fight. The right moment to bite your tongue in an argument. The one thing that will stop you from “advice vomiting” on your kids. The phrase you need to repeat to yourself when you feel left out of your friend group. (Or when you just miss your friends.) What you need to know that will help you feel more confident after a move to a new home or school. What happens the moment you meet your idol. (It’s not what you think.) Watch the episode on YouTube: https://bit.ly/45OWCNr Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow me: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

Is it possible to be around narcissistic people and not lose your power? Especially when it's your mom, dad, ex, or boss who’s acting toxic? Today, Mel is joined by Rebecca Zung, an expert on narcissism and a globally recognized high-conflict negotiator. Rebecca is also a top-ranked trial lawyer who has studied narcissism so that she could win against them in the courtroom. She’s written the playbook, SLAY the Bully: How to Negotiate with A Narcissist and Win. She is here to make the case that you CAN stay in power no matter how toxic the people are around you. And by following her 4-part plan, you can even win when dealing with narcissism. In this conversation, Rebecca discusses topics like: Narcissism: what is it? The 3 types of narcissism. What a covert passive-aggressive narcissist is. What a malignant narcissist is. What a grandiose narcissist is. The link between narcissism and divorce. The exact phrases that can change the dynamic between you and a narcissist. The top 3 sentences to disarm a narcissist without causing rage. Why “cutting off” a narcissist won’t work. The physical symptoms you can have when dealing with a narcissist. Why being “the victim” is keeping you trapped. What narcissistic supply is and why it is so important. The 2 ways a narcissist gets their “narcissistic supply". What happens in a narcissistic brain in childhood that flips a switch. The tie between trauma and narcissism. What the 4 non-verbal triggers for any narcissist are. Why a narcissist is just an 8-year-old throwing a tantrum. The reason why a narcissist actually fears you. The definition of love bombing and why it’s so addictive. What the 3 phases of a narcissistic relationship are. How you can be physiologically addicted to a ‘love bomber’ (it’s as addictive as cocaine). What narcissistic rage is and why it happens. What your 3 options are in a relationship with a narcissist. What happens when you become the focus of narcissistic rage. What those passive-aggressive or back-handed comments mean to a narcissist. What triangulation is, and how to protect yourself. The biggest myth about narcissists. The real reason why narcissists string you along. The 4-step process to getting your power back from a narcissist. The $2M apology. What to do when a narcissist is raging at you. When it's okay to tell a narcissist what they need to hear. The 3 things to stop doing now in a narcissistic relationship. How to respond to an accusatory email at work. What you need to know about negotiating with a narcissist. Why saying “I’m anticipating…” disarms any narcissist. The first boundary you need to create with a narcissist. What to look for as signs that you are dating, engaged to, or married to a narcissist. You can purchase Rebecca’s book, ‘SLAY the Bully: How to Negotiate with a Narcissist and Win’, here: https://a.co/d/bLWp5YZ Follow Rebecca Zung: Instagram: instagram.com/rebeccazung Webpage: rebeccazung.com Watch the episodes on YouTube: https://bit.ly/45OWCNr Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow me: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok:  https://bit.ly/46Kpw2v Sign up for my newsletter:  https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

Does this doctor have the health secret you’ve been looking for? Does people-pleasing really make you sick? Dr. Neha Sangwan is an internal medicine physician, bestselling author, and accomplished researcher. Today, Mel sits down with Dr. Sangwan to learn the truth about people-pleasing. Topics discussed include: People-pleasing: What it is. Are you a “yes” person? The difference between “going with the flow” and people pleasing. Why avoiding conflict makes you a people-pleaser. What your “childhood blueprint” is and how it shapes adulthood. People pleasing and the link to illness. What your parents did or said to turn you into a people-pleaser. Why people-pleasing is a coping mechanism. Why you can’t deal with other people’s discomfort. How to trace your people pleasing back to a single moment in time. Why being stressed, irritated, and tired is a sign that you are a people-pleaser. Why being a control freak may be a sign of people pleasing. How to unlearn people pleasing. How every conflict in your life traces back to childhood trauma. What happens, from a medical perspective, when you have an unresolved conflict? The secret reason you’re an overachiever. How to stop your people-pleasing behavior at work and set better boundaries. What it really means when you resent the people you love. Why people-pleasing is a “protection tool” you learn to use in childhood. The link between chronic worry and people pleasing. The simple 3-part framework Dr. Sangwan uses to say "no" when you mean "no". How 80% of all illnesses are caused by stress. The 5 questions you should ask yourself to understand what your body is really trying to signal to you. You can purchase Dr. Sangwan’s book, ‘TalkRx: Five Steps to Honest Conversations That Create Connection, Health, and Happiness’, here: https://a.co/d/iaVNwiL Download a FREE audio chapter from ‘TalkRx: Five Steps to Honest Conversations That Create Connection, Health, and Happiness’, here: intuitiveintelligenceinc.com/mel Follow Dr. Sangwan: Instagram: instagram.com/doctorneha Webpage: intuitiveintelligenceinc.com Watch the episodes on YouTube: https://bit.ly/45OWCNr Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow me: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

Wouldn’t it be nice if there was a way to not get so annoyed or frustrated with the people that you love? There is. It’s called the “Let Them” theory. Mel discovered it while arguing with her son about a taco stand, and she hasn’t stopped using it since. She first explained the “Let Them” theory in a 60-second reel on Instagram. 63 million views later. The verdict is in. Everyone loves the “let them” theory. Today, Mel is in the studio, taking your calls live and teaching you 6 ways to improve any relationship with the “Let Them” theory. In this episode, you hear Mel cover topics like: How to handle a mother-in-law who is not supportive. Feeling left out? Good. You need better friends. Why moving in with your parents is better than living with an ex. What to say when your sibling wants to gossip about your mom. Why being the family peacekeeper creates a war inside you. How to stop being the “fixer” in your relationships. The truth about addiction in a family and the role you need to play. Why your dad’s gambling problem isn’t yours to fix. How rescuing people robs them of the problems they need to face. What to do when your parents’ marriage is in crisis. How to tell a friend you are sick of hearing about their relationship drama. Why you shouldn’t be the “therapist” for your friend group. Why it's normal for friends to drop you when you start drawing boundaries. The art of putting yourself first: “Let me” be happy for a change. Watch the episodes on YouTube:  https://bit.ly/45OWCNr My book! The High 5 Habit  here:  https://a.co/d/g1DQ8Pt Follow me: Instagram:  https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram:  https://bit.ly/49bg4GP Linkedin:  https://bit.ly/46Mh0QB TikTok:  https://bit.ly/46Kpw2v Sign up for my newsletter:  https://bit.ly/46PVnPs  Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

Want to know what it really takes to launch, build, and sell a $255 million-dollar business in ten years flat? Do you have a good idea, but you think you “have no business being in business”? In this new episode, Mel sits down with the founder of Drybar, Alli Webb, and takes you on a riveting tour of how a stay-at-home mom who had ‘no business being in business’ made $255 million in 10 years. You’ll hear the entire messy truth and all the hard-won advice, from the exciting start of her business to the disastrous ending of her second marriage. Alli is a NYT bestselling author, badass businesswoman, co-founder of the iconic brand Drybar, and two other successful companies. Learn about the immense sacrifices she made in her relationships, the shaky financial situations she navigated, and the specific decisions she made as a businesswoman that accelerated the growth of this iconic brand. In this conversation, you’ll learn: Why your childhood dream job is probably the key to success. How your big idea is right in front of your face. Starting a business starts with you: your idea, your skill set, your purpose, and your gut instinct. All amazing business ideas share this ONE thing. Her parents' business advice for her: find a good man. How to juggle kids while having a side hustle. Why starting a business with your spouse is a bad idea. Why she didn’t call off the wedding (and probably should have). Why she jumped into her second marriage too soon. The HARSH dating advice Mel delivers to Alli. Why she trusted her business instincts but not in her relationships. How being a hairdresser prepared her to be a CEO. Why she’s sharing the messy truth now. The text she sent Mel at her lowest point. The part of the interview that she “wanted to cut". Why she names the hairstyles at Drybar after drinks. Her take on imposter syndrome. How to face your fear of failure. How to say ‘f*** it’ and try something new. How to double your productivity and leverage your time. What passion is and why it’s so personal. What she learned from her mistakes. How a business owner is only as good as her team. What not to do when creating a blended family. How she lost herself in her last marriage. How she handles a “no” in business. And a big shoutout to Alli. It’s very easy to talk about your wins; Alli is giving you a huge gift by sharing her personal losses too. You can get Alli’s book ‘The Messy Truth: How I Sold My Business for Millions but Almost Lost Myself’ here: https://a.co/d/cuYHOGv Follow Alli Webb: Instagram: instagram.com/alliwebb Webpage: ALLI WEBB Watch the episodes on YouTube:  https://bit.ly/45OWCNr My book! The High 5 Habit  here:  https://a.co/d/g1DQ8Pt Follow me: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram:  https://bit.ly/49bg4GP Linkedin:  https://bit.ly/46Mh0QB TikTok:  https://bit.ly/46Kpw2v Sign up for my newsletter:  https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

Are you tired of feeling anxious? Want to know a simple way to boost your confidence? Do you need better boundaries with your family? Buckling under the pressure of college applications, a job search, or other big life decisions? Listeners from around the world have been writing in about these issues,  asking specifically for both Mel’s advice and her 18-year-old son Oakley’s young adult perspective. This is a fantastic conversation to listen to as a family. It will give you amazing insight into issues you may be facing as well as eye-opening honesty about how the young adults in your life are thinking about these topics. In this conversation, Mel and Oakley discuss topics like: How to properly support someone you love with anxiety When to know if it’s time to break up with someone If it’s possible to stay friends with an ex How to create boundaries with your family When you should be worried someone is spending too much time alone A really interesting take on gaming Handling the pressure of college applications, divorce, job search, or finding your purpose How to talk to your kid about alcohol: surprising boundaries you can use to protect the ones you love What to do to get someone talking when they are not talking to you Specific advice on building confidence as a young adult Mistakes divorcing parents make How to have a tough conversation with your parents Calming words for someone going through a hard time A short visualization exercise to calm anxiety A fun and free way to get closer to your family A young adult perspective on hazing and bullying and why you should always get your parents involved Watch the episodes on YouTube: https://bit.ly/45OWCNr My book! The High 5 Habit here:https://a.co/d/g1DQ8Pt Follow me: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP Linkedin: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

Are you getting the sleep you need? Do you wish you could improve your sleep, but you’re not sure how? Dr. Gina Poe is an accomplished researcher and trained neuroscientist with a PhD in basic sleep. Currently a professor at UCLA, Dr. Poe has been researching the functions of sleep for over 30 years and has authored nearly 200 publications on the topic. Today, Dr. Poe is here to answer your questions like, Why do you sleep? What is your brain doing as you sleep? What is REM sleep? What are sleep cycles? What are circadian rhythms? And perhaps most importantly, you’ll get 5 research-backed recommendations from Dr. Poe on how anyone, including you, can not only improve their sleep but also get a “perfect” night’s sleep, as defined by a neuroscientist. In this conversation, Dr. Poe discusses topics such as: What is the “perfect night's sleep”? How long are you supposed to sleep every night? What is a sleep cycle, and why should you care? What is N1 sleep? What is N2 sleep? What is N3 sleep? What is paradoxical sleep and how can you tell someone’s in that state? What REM sleep really is and how often we must be in it. The physiological and neurological difference between being awake and asleep. What a neurotransmitter is and how it changes composition when asleep. What the functions of our brain’s two hemispheres are. How sleep cleans the brain. The connection between sleep and neuroplasticity. The link between sleep and brain health. The scientific reason why they call it “falling” asleep. How sleep directly affects longevity and vitality. Why you don’t remember your dreams. How sleep impacts how we learn during the day. What happens to your body and brain when you close your eyes at night. The one phase of sleep you cannot miss. A neuroscientist's top 5 recommendations for better sleep. What the purpose of vasodilation is. Which hours of sleep are absolutely critical for memory processing. How many hours of sleep you really need for optimal functioning. Why a consistent bedtime is the start of the best sleep of your life. Follow Dr. Poe: Instagram: instagram.com/poe.gina Webpage: bri.ucla.edu/people/gina-poe-ph-d/ Watch the episodes on YouTube: https://bit.ly/45OWCNr My book! ‘High 5 Habit’, here: https://a.co/d/g1DQ8Pt Follow me: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP Linkedin: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

Are you missing the one thing that would make all the difference in your effort to be healthier? I was. And the thing I was missing was weight training. In this episode, you will learn from Dr. Gabrielle Lyon, a medical doctor who is fellowship-trained in nutritional sciences and geriatrics. Dr. Lyon is a renowned researcher, pioneer, and founder of the Institute for Muscle Centric Medicine. She is the New York Times best-selling author of Forever Strong: A New, Science-Based Strategy for Aging Well and has decades of experience to share with you. In this conversation, Dr. Lyon discusses topics like: What the heck muscle-centric medicine is. How your muscles are the largest organ in your body and why that matters. The way muscles improve your brain and body health. The connection between your waistline measurement and brain output. The power of protein and what it does for your muscles. What type of protein counts and what doesn’t. How to get the right amount of protein if you are vegan or vegetarian. The amount of protein you need for better hormone balance. Dr. Lyon’s protein recommendations for every meal. The surprising cause of disease and obesity, according to research. How disease may begin in the skeletal muscle. Why building muscle helps you sleep better. The minimum amount of weight resistance that will still give you results. How to begin strength training if the gym intimidates you. Why yoga might not be making your muscles stronger. What leucine is and why you need it to build muscle. Why myokines are so important for muscles, energy, and immune function. You can purchase Dr. Lyon’s book, ‘Forever Strong: A New, Science-Based Strategy for Aging Well’, here: https://a.co/d/3zgEDLB Follow Dr. Lyon: Instagram: instagram.com/drgabriellelyon Webpage: drgabriellelyon.com Watch the episodes on YouTube: https://bit.ly/45OWCNr Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt Follow me: Instagram: https://bit.ly/3QfG8bb The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP LinkedIn: https://bit.ly/46Mh0QB TikTok: https://bit.ly/46Kpw2v Sign up for my newsletter: https://bit.ly/46PVnPs Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

I was talking sh*t about my daughter and got caught red-handed. Talk about unnecessary drama. We've all been there. And according to today’s expert, this type of conflict is causing more stress than you think. Today, I am joined by Dr. Scott Lyons, a medical doctor, holistic psychologist, and renowned body-based trauma expert. He says there are 6 telltale signs that you’re addicted to stress. I never considered myself to be a person who is addicted to stress until this conversation. Dr. Lyons is certified in more healing modalities than you want me to list and has even created his own body-based trauma therapy called Somatic Stress Release™, taught in over 20 countries. You and I are digging into the fascinating science, research, and psychology of stress. And more importantly, you are going to get the tools you need to remove it from your life. Dr. Lyons will explain why we keep ourselves on edge, why we find ourselves picking fights, gossiping, zombie scrolling, and staying in relationships where drama is present. This is a cycle you need to break. It’s time you slow down and learn: The shocking ways you are addicted to stress. How to deal with drama-addicted friends and significant others. What zombie scrolling, zoning out in front of the TV, and always being on the go say about you. What it means when you always need to be the center of attention. What “revving” is and why you need to stop doing it today. The 3 ways to break free from a stress addiction. If you’ve read this far, it means you want to feel less stress. I want that for you, too. That’s why I can’t wait for you to listen and learn how to remove all the unnecessary drama from your life. Xo, Mel In this episode, you’ll learn: 3:28: What exactly does it mean to be ‘addicted to drama’? 4:56: Here are the 9 external signs you might be addicted to drama. 5:00: If you use these 6 words, you might be addicted to drama. 5:15: Do you feel these two emotions when things are calm? 5:30: Gossiping is a double-edged sword 8:23: How addicts feel inside vs. how they seem to others 10:26: What is a revving reflex? 11:10: Whoa. I had a major lightbulb moment here. 11:50: Addiction to drama is really an expression of trauma. 12:57: Mic drop: We chase our drama to avoid our traumas. 15:15: How we are reclaiming this word ‘drama’. 16:00: The 3 ways drama feels good. 16:12: What is drama exactly? 20:15: Dr. Scott begins to share his own vulnerable story. 21:20: Are you ‘drama bonding’? 23:50: This is why hurt people can’t let go of drama. 27:35: What is dissociation? 28:20: Do these signs feel familiar in your own life? 36:55: Examples of childhood traumas that can create drama addiction. 37:50: Here’s what we did so that our kids felt abandoned. 43:25: How to be in a healthy relationship with someone like this. 48:15: Do this so you don’t get involved in their drama cycle. 51:40: One surprising sign of dissociated tolerance I bet you’ll recognize. 54:00: How the heck does stress give you pain relief? 1:00:20: How do you create boundaries around controlling children? 1:06:22: Here are 4 ways to take control and end the drama addiction. Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

Welcome to another round of your questions and my advice. I have a stack of your crazy, raw, and unbelievably direct questions, so we are going to have an unfiltered conversation about sex, competitive parents, getting over your ex, and this light and easy question... Is there a God? You are getting the coaching you need right now. The questions you asked are juicy: Why am I still obsessed with my ex? It’s been 7 years. My partner refuses to have sex with me. What do I do now? The parents of my kid’s friends are so competitive; how the hell do I get out of this rat race? Is there a God? Imposter syndrome is killing my career. What the hell do I do? What are the 4 new habits I can’t stop? (Because they are THAT GOOD.) Why do I feel so trapped in my life? What do I need to know to get out? Why can’t I fix myself after years of personal development courses? Get the tough love, “ah-ha” moments and laugh your ass off at some of the crazy stuff that goes down in this episode. You asked… and I can’t wait for you to hear my answers. Xo, Mel In this episode: 1:00: The 4 best tips I’ve learned in these first 100 podcasts. 4:25: How do you stop checking in on your ex’s social media? 7:50: 3 techniques to help you argue with your partner in a healthy way. 10:30: The “red light:green light” technique that’s worked for me and Chris. 14:15: What’s my astrological sign? 15:40: Here’s what I believe about faith and signs and a higher power. 22:30: What happens when we die? This is what I think. 24:20: How do you deal with difficult parents of your kids’ friends? 30:10: Husband is ready for sex months after his wife has a baby, but she’s not. 35:08: This is how I learned I was dyslexic. 35:35: Hard line advice on promoting your business without feeling egotistical. 37:30: Why all your personal development work doesn’t feel like it’s working. 41:50: Behind the scenes and blooper clips just for you. Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

In this episode, you are going to learn how to have better sex. You have an appointment with a leading sex expert, Dr. Emily Morse. I will be the first to admit that I want to have better sex, but I don’t know how to achieve it. And I’m asking all the uncomfortable questions you want to ask. This conversation is going to make you think differently about this topic and inspire you to prioritize pleasure and connection in bed, no matter your age, relationship status, or gender. And if you are saying, “This doesn’t apply to me,” or as my friend just said, “I’m in way worse than a drought! At this point, I’m a born-again virgin." No, you’re not. And this episode is for you too, because our expert says improving your solo sex life is the first step. You may not want your little ones to listen because, when it comes to confessions about sex, I'm going first. Dr. Emily claims that everything you have been taught or observed about sex is WRONG. Wait. WHAT??... Dr. Emily is insightful, and this conversation is hilarious and actionable. You will learn: The 3 unexpected ways you are killing your sex drive. How to get out of your head when you’re in bed. Why meditation and sex might be the combo you need to orgasm. You are NOT alone if you cannot orgasm from penetration. How to tell time with your vulva (yes, it is a thing). Masturbation without shame and secrecy. Why skipping foreplay is ruining your chance of having great sex. The 5 ways your self-awareness ignites hot and steamy sex. Let’s stop faking orgasms. Know the four steps to how you can really get there. Grab your mirrors and vibrators, and leave your inhibitions and embarrassment at the door. And according to our expert, it’s amazing foreplay to talk about sex. So why don't you and your partner listen to this together? You’ll thank me later. Maybe we’ll call these sex episodes “Listen and Lube”? Xo, Mel In this episode: 2:40: Great sex starts here first. 5:20: Can you relate with these sex questions from our listeners? 9:00: The 3 elements that kill our desire to connect. 10:20: My ‘killer’ sex life right now, in the raw. 13:25: What partner are you? 17:30: Let’s unpack our lady parts. What exactly is a vulva? 20:20: One big reason why we are all being disserviced as young adults. 24:00: I love the empowering name Dr. Emily gives for masturbation. 24:30: The 3 reasons not to wait for someone else to give you pleasure. 28:00: It wasn’t until I got this from my friends that I learned to masturbate. 30:25: There are thousands more nerve endings in a clitoris than we thought! 33:00: Why are women so uncomfortable about asking for what we need? 35:30: The 3 T’s you need to start an awkward conversation with your partner. 37:40: Never talk about sex in this room. 38:40: Be prepared that your first awkward conversation will go this way. 43:05: 5 Pillars for having great sex. 46:06: Do this exercise with your partner to feel more relaxed and in control. 48:25: A technique to do on your own during sex to make you more present. 49:55: What happens in your body when you orgasm? 50:38: Is it healthy to have multiple orgasms? 52:55: What to do when you’re in a relationship that has become just friendly. 55:10: Learn to do this to increase your chances of having an orgasm. 57:00: How can vulva owners ask for what they need sexually? 59:20: It often takes between 20-40 minutes for this to happen. 1:01:40: How many times a week should we be having sex? 1:04:30: What to do when you’ve not had sex for a long time. 1:06:35: How is your current sex life tied to your childhood needs? 1:07:40: The difference between fantasy and fetish. 1:11:05: Jumping back into dating after divorce from 30 years of marriage. 1:11:58: Becoming intimate again after getting sober. 1:12:55: Why can’t I handle the intensity of pleasure? 1:13:45: How to have healthy intimacy when you’ve experienced trauma. 1:16:53: See a pelvic floor therapist if this happens when you have sex. 1:17:46: Is it possible for women to have sex and not get attached emotionally? 1:20:45: What is the “Yes-No-Maybe List”? 1:21:15: 5 steps to having the best sex of your life. Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

I’m not even going to call our conversation today an episode because it is so much bigger. I am here with a soul-stirring and inspiring message that’s coming from my heart to yours. When the world feels dark, you and I need to bring the light. I was moved to share a deeply personal message with you today about the power you hold to make a difference right now. I hope that when you hear my words, they will inspire you to find your strength and that they will renew your spirit. And just know if you’re reading this, I’m sending you my love, and I hope you feel my light and the protection of my prayers. Xo Mel In this episode: • 00:36: Ever met someone like this? • 4:35: Sometimes the love you need will come from this source. • 6:50: It meant so much to me when Ernest said this. • 7:50: I have a deep connection to lighthouses, so this metaphor was perfect. • 11:35: When someone tells me this, I immediately feel better. • 13:45: Today’s conversation isn’t really a podcast episode because it’s way deeper. • 14:20: We can’t get so caught up in the darkness that we forget this. • 16:35: I love this, in particular, about lighthouses. • 17:40: What exactly is your “light”? • 20:20: When I’m feeling sad and overwhelmed, I make it a point to do this. • 25:50: Cultivate this practice, even if you don’t have one now. • 28:40: Let me tell you about the 10-5 Rule and why it works. • 31:15: You need to keep the right balance of this to protect your mental health. • 32:35: And please, reach out to these people because they need to hear from you. • 34:08: We have an opportunity to feel power, even in times like these. Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

In this episode, Dr. Thema Bryant gives you the tools to conquer overwhelm and unlock your inner peace. Dr. Thema Bryant is the current president of the American Psychological Association. She trained at both Duke and Harvard, teaches at Pepperdine University, has published multiple best-selling books, and has spent decades of her life researching how you can stay calm and centered in any situation. She calls this kind of peace “coming home” to yourself, and she will teach you how to do it, even if the world around you is in chaos. Dr. Thema is simply incredible. Just her presence alone will put you at ease. She has the unique gift of weaving together psychological strategies for healing with the deeper spiritual cornerstones of faith and trust. This is an encore episode with new insights from me at the top of the conversation. Given how overwhelming the world seems right now, I believe this profound and actionable conversation is exactly what you and I need to hear. With Dr. Thema's wisdom and tools, you can and will overcome the overwhelm, anxiety, and stress you are feeling right now. In this episode, you’ll learn: 3 ways to combat overwhelm and external stress. 6 signs that you are disconnected from yourself. What it means to be "psychologically wandering". How to handle people in your life who are chronically irritable and angry. The surprising signs of "irritable depression". The 3 words to say to yourself before you can begin healing. Why self-care is critical if you are in a toxic workplace. Why you need to stop talking about your partner and your boss in therapy. Where to find therapy when you can’t afford it. When the world feels dark, you and I must stay connected to our inner light. This episode will teach you how. Please share this with your loved ones because the world needs all of us to keep the light bright, and together we will. Xo, Mel In this episode: 2:15: I got really emotional when I acknowledged how my life used to be. 4:00: This is what it looks like when you’re connected to your own compass. 6:30: The 6 signs that you’re disconnected from yourself and what that means. 9:05: Even if you’ve never felt it; you can learn to be “home” with yourself. 10:50: The West African fable that should be required reading for everyone. 16:11: This is the first and most powerful step to your “homecoming.” 21:45: Do people with a bad attitude actually have depression? 24:50: What is healing, anyway? 26:08: How do we handle people who are irritable, frustrated, and angry? 29:40: It’s a big mistake if you wait for this before you start your own healing. 32:40: What does self-care actually mean? 34:10: Watching bedtime, high-crime TV? Then you need to hear this. 36:50: How to know if you need therapy or you need spirituality. 38:30: What is the definition of spirituality? 41:20: How do you heal from a lifetime of messaging that you’re not worthy? 44:00: This is how you handle being in a toxic work environment. 47:30: You are more than an employee or a partner. 48:50: Look to these resources if you can’t afford therapy. Want more resources? Go to my podcast page at https://melrobbins.com/podcast. Disclaimer

In this important and special episode, you will hear the beautiful, profound, and comforting words that are needed in the world right now. When I woke up this morning, I did not expect to have this conversation. But, as I watched the news unfold, I felt overwhelmed and hopeless, seeing a world that feels like it’s spinning out of control. I thought to myself, "If I could talk to one person right now who could give you and me the love, support, and tools that help when you feel scared of the world around you, who would it be?" I knew exactly who I wanted to talk to: Dr. Thema Bryant. Dr. Thema Bryant is a scholar, minister, and tenured professor at Pepperdine University. A clinical psychologist who completed her postdoctoral studies at Harvard Medical Center’s Victims of Violence, Dr. Thema Bryant is the current president of the American Psychological Association and has published multiple best-selling books. Every time I listen to her speak, she radiates so much love, perspective, and soft empowerment to help you face whatever is going on in your life. I seriously feel my soul exhale whenever she speaks, and that’s why I wanted her to talk to you and me through this difficult time. Whether you’re watching tragedy play out in the news or things are happening for you globally, nationally, locally, or even in your own living room, this is a conversation that will help you. You don’t have to be directly impacted by what is going on out there in the world to feel the uneasiness and overwhelm inside you. Please take 29 minutes and join me and Dr. Thema Bryant for this incredibly powerful message: Even when things seem so dark, there is still a light inside of you and me, and there are ways in which you can connect with it, no matter what is happening. This conversation is packed with meaning and simple things to do if you’re feeling overwhelmed or are in the middle of turmoil within your own community, relationships, or family. Dr. Thema will guide you in navigating your feelings. She’ll explain to you with reassurance and wisdom how exactly to process what is going on, while still staying connected with yourself. If you don’t feel like you have a soft or safe place to land or don’t know how to sort through overwhelming feelings, this conversation will feel like a gift. Thank you for being here for this and for sharing it with everyone you know and love. Because everyone is in it right now, and we all need some guidance. Xo, Mel In this episode: 0:25: Things feel scary right now; I want you to listen to this. 02:46: Even if you can’t feel it right now, there is light inside of you. 04:12: How we handle traumatic events unfolding in front of us. 05:18: The 3 physical signs you are feeling disconnected from yourself. 06:36: The powerful concept of “homecoming.” 09:34: Do this now to relieve your overwhelm. 11:32: When do we go from being informed to overexposed? 14:06: What is continuous traumatic stress, and are we experiencing it right now? 15:51: The 2 ways to nourish yourself when you’re in the middle of it all. 17:12: Do this to feel more hope. 21:39: How to navigate uncertainty and be a part of the solution. 24:27: Why you need to care in a way that works for you. Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

In this episode, award-winning Harvard-educated journalist and researcher Jenny Wallace is here to discuss “toxic achievement” and the toxic pressure that makes you feel that no matter what you do or what level of success you achieve, it will never be enough. You feel toxic pressure at work, and you feel toxic pressure at home. Jenny Wallace, who just completed a major research study with over 6,000 kids and their parents, is here to tell you this unhealthy pressure is trickling down to your kids, who are buckling under the never-ending demands to measure up. Whether you are sick of spending every weekend racing from one sporting event or club team practice to another, or you are tired of the never-ending video calls that keep you working day and night, one thing is clear: something has to give. Your worth is not determined by the things you achieve. Jenny Wallace is here with the research and the findings that say all this pressure is backfiring because all anyone really wants is to feel like they matter. According to her research, there are seven changes you can make that will boost your kids’ confidence and resilience and get you off this hamster wheel that is leading nowhere. If you struggle with work-life balance and feel burned out, the research will empower you to: Learn the one question to ask your kid that shows you love them. Stop working yourself into the ground to prove your worth. Why you are your harshest critic and the simple things you need to do to become your biggest fan. Snip the tie between achievement and self-worth. Unplug yourself from the stress loop of other people and never get rattled again. The 3 things you can do to show people you love that they matter to you. Stop beating yourself up for not having the perfect home or getting A’s on every test, and prioritize what really matters instead. I want you to get off the hamster wheel and stop being obsessed with achieving, having, and winning. You hold the key to helping yourself and others feel like they matter in this world. It’s time to unlock it. Xo, Mel In this episode: 1:00: Not gonna lie; I started freaking out big time after this conversation. 5:30: What exactly is grind culture? 7:40: The opposite of toxic achievement is healthy achievement. 8:30: How did we get sucked into this way of thinking? 10:00: Harvard survey learned powerful information about parents. 14:00: Students who felt this were more likely to be healthy achievers. 17:25: What is social proof and why is that such a big deal? 18:40: Kids who feel they don’t matter will find ways to prove they do. 20:00: Do this when you don’t feel like you matter. 23:10: The one question you can ask to let your kids know they matter. 25:30: 80% of workers have not heard this from their bosses last year. 27:10: Many people don’t express their gratitude for others because of this. 28:00: Here is what to say to your kid when they get a bad grade. 28:30: A mantra to play on repeat with your family. 30:30: Why good enough is perfect. 32:00: The #1 intervention for any kid, and adult, in distress. 33:30: An incredible study of mothers who met to share their struggles. 37:30: How do we parents erode our kids’ self-confidence? 39:00: Keep this phrase in your head to let your kids know they matter. 40:40: How are household chores helpful for kids? 42:00: Say this to your kids to get them to do their chores. 46:00: Jennifer stopped doing this with her kids after reading the research. 48:20: Focus on these values at home instead. 49:05: Forget the grades and focus on what teachers say about your kids. 50:00: The one question to ask teachers at your next conference. 51:00: We all have a responsibility to do this and it will come back to us. Want more resources? Go to my podcast page at https://melrobbins.com/podcast. Disclaimer

In today’s episode, prepare to open your mind to larger possibilities and amazing capabilities that you already have. I am sitting down with intuitive psychic medium Kim Russo, who is here to share her gift and tell you how you can get in touch with your intuitive gift, too. I first learned about Kim from Oprah Winfrey and immediately knew I needed to get her on the talk show I hosted. What happened next changed my entire life. When Kim was just a child, she realized she could see people who’d passed away, and nobody else was seeing them. After years of denying it, she decided to lean into her incredible skill. A skill she says you have too. If you’ve ever sensed somebody’s with you, you’re right. Kim says we travel with two or three loved ones at all times. Have you ever had that little voice in your head or gut feeling about something? Kim says that your loved ones are trying to guide you. This episode is remarkable because you are not only going to learn how Kim tapped into her abilities, but you'll also learn how you can tap into yours. Kim has helped MILLIONS tune into their innate intuition by teaching them to quiet their minds and listen to their inner voice to figure out the next step. Are you skeptical? I was, too. Until she gave me a message from my dead father-in-law. It is the reason I sold my Boston home after 26 years and moved to southern Vermont. She changed my life forever. What Kim will teach you is invaluable; you will learn: What intuition is—and it’s not crazy woo-woo stuff. Why that little voice in your head is actually right—and you need to listen to it. The simple but powerful lessons she learned from those who have passed over will make your shoulders relax instantly. That every soul on this planet has a purpose, and how to find out what yours is. What the brain-heart connection is and how it instantly gives you the information you need right now. That you have souls supporting you from the other side, and how to connect with them. Kim will show you why and how we must open up our minds and hearts to new possibilities and use the guidance of our loved ones to navigate life. You just have to listen. Xo, Mel In this episode: 2:00: Hearing this might change your life. 4:30: The mind-blowing session with Kim Russo that still gives me chills. 6:40: Nobody knew we’d been discussing a move to Vermont. 8:50: Now we live in an entirely new state because I trusted in the guidance. 11:20: What is an intuitive psychic medium and why doesn’t Kim like that title? 16:15: Kim knew something was different about her from a young age. 22:50: This news Kim shared felt really comforting to me. 28:25: Kim was a “normal mortal” until she did this. 33:20: What should you do if you think you have a psychic gift? 39:00: You’ve had an experience where you were a “medium in the moment”. 41:15: How do you tap into this kind of energy? 45:25: What the heck is a ‘soul contract’? 47:40: A powerful question to ask yourself when making a big decision. 49:30: The three biggest life lessons Kim says you need to hear. 52:10: Two things people can do to develop their intuition.  57:20: Try this cool experiment on your own to prove how intuitive you are. 59:10: That night in the pouring rain with the owl was a spiritual experience. 1:04:20: Is being an empath a form of mediumship? 1:05:30: Do you get anxiety that comes out of nowhere? This might be why. 1:07:00: You have a field of energy around you. (Scientists call it a biofield.) 1:10:25: How do you “read” other people? Want more resources? Go to my podcast page at https://melrobbins.com/podcast. Disclaimer

In today’s episode, author and entrepreneur Lorenzo Lewis tells you the amazing story of how he is changing the lives of over 3 million people a year. His story is so inspiring, and I wanted you to meet Lorenzo because I know he’ll inspire you to think bigger about making a difference in your community or the world at large. Lorenzo had no funding, influence, or experience. He just had a simple idea and a very big heart. And that’s all you need to make the world a better place. When Lorenzo was born, the odds were already stacked against him: his mother gave birth to him while she was in jail. His father died in prison. He was raised by his aunt and uncle. As a child, he struggled with anger, anxiety, and depression and was labeled a problem. You’ll hear about the defining moment when Lorenzo made the decision to turn his life around. He graduated from college and started working in health and human services. That was where, at the age of 24, he had an idea about creating a mental health movement that is now changing millions of lives. “The Confess Project” was born. Lorenzo’s nonprofit trains barbers and beauticians to be mental health advocates for the men, women, and children who are sitting in their chairs. Now 3,000 mental health advocates across the country are changing the lives of over 3 million people a year. It’s an absolutely incredible story. Today, you will learn: The incredible solution Lorenzo thought of to make therapy accessible and easy for underserved and represented communities. How to give yourself permission to pursue that big idea. The revolutionary Harvard study that explains why you feel so comfortable telling your hairdresser about everything. Why you have all the power and tools you need to make a difference. How working from home has increased loneliness (and why you feel like you have nobody to talk to). The 4 things you can say to someone who is having a bad day (steal this from Lorenzo’s playbook). Why now is the right time to take action on that project you are thinking about. I can’t wait for you to meet, learn from, and be inspired by Lorenzo. His story is proof that it’s never too late to change your own life and that when you see a problem you want to solve, lean into it. You’ll not only help other people; you’ll surprise yourself with how much of a difference you can make. Xo, Mel In this episode: 2:30: 60% of us don’t fully trust this, so we avoid it altogether. 5:40: How do you start a nonprofit when you have no idea how? 11:00: Black-owned hair shops are an integral part of black communities. 14:30: Lorenzo’s is on a mission to close the vulnerability gap. 17:20: Anxiety may not always look the way you think it does. 19:45: Kids get labeled as bad behavior instead of treating mental health.  26:15: A child who does not feel warmth from the village will burn it down. 29:50: Unmet mental health needs are sometimes expressed as anger. 35:50: The moment Lorenzo proved that he keeps his word.  39:20: Stories of people not being supported mentally and emotionally. 42:45: When your therapist doesn’t look like you, it’s a barrier to connection. 44:20: I still remember when Ed Mylett said this to me. 46:20: So how do you come up with an idea that’s never been done before? 48:20: How do you get men to admit they need professional help? 52:00: What does it mean to be vulnerable and why is that important? 53:40: When your nonprofit starts reaching 1 million people! 54:00: The 4-Part therapeutic formula of The Confess Project we can all use. 56:40: Let’s role model what it looks like to sit in the barber chair. 60:20: The surprising Harvard research that drove this nonprofit's mission. 64:00: Examples of the impact The Confess Project has had on communities. 68:30: When you believe in your dream and you make it happen. 70:15: Two powerful stories from two barbers who saved two lives. Want more resources? Go to my podcast page at https://melrobbins.com/podcast. Disclaimer

In today’s episode, I’m sharing the “6 magic words” that I say to myself on repeat whenever I start to spiral. I call them “magic” because they seem to have an almost spell-like effect on me when I say them out loud. I’ve shared these 6 magic words with millions of people online, and today you’re going to learn what they are and how to use them to your advantage. If you're a worrier, an overthinker, or struggle with anxiety, you’ll love these 6 words. You can use them like a tool to stop yourself from worrying, obsessing, catastrophizing, and creating problems in your mind that don’t exist in the present moment. These 6 words are rooted in behavioral science, psychology, stoicism, and even Buddhism. In fact, I’m going to share a fantastic metaphor to make this even more visual and easy to understand and apply in your life. You will also learn: How to use my 6-word phrase to interrupt your worries and self-doubt. The question you can ask yourself to beat fear with logic. A beautiful Buddhist teaching that will empower you to stop torturing yourself mentally. A shocking study about how stressful thoughts cause you real pain. What “positive ideation” is and why you need to use it the next time you start to spiral. What the data says about your worries (my jaw was on the floor). Exactly how to train your brain to be more optimistic. Bottom line: You have the power to quiet anxious thoughts and to stop the endless loop of worries that run through your head. You just need the 6 magic words I’m about to teach you right now. Xo, Mel In this episode: 0:44: I’ve got something I want to confess to you. 4:46: What is the ONE thing we all do? 5:13: You are creating worry and stress in your life. This is exactly how to stop. 6:49: How to use my 6-word phrase to interrupt your worries and self-doubt. 9:18: The question you can ask yourself to beat fear with logic. 12:10: A beautiful Buddhist teaching that will empower you to stop torturing yourself. 13:46: Pain is inevitable; suffering is optional. Listen to this. 16:16: Assuming the worst is doing this to your nervous system. 18:39: What would your life be like if you didn’t worry about…anything? 21:38: This is exactly how to break the habit of chronic worry. 24:55: The shocking connection between catastrophizing and your ability to focus. 31:06: Wait until you hear how stressful thoughts cause you real pain. 34:06: How do you start living to your fullest potential once and for all? Want more resources? Go to my podcast page at https://melrobbins.com/podcast. Disclaimer

In today’s episode, we are trying something new, and absolutely anything goes. You’ve been flooding my inbox with questions, problems, sticky situations, and big, big dreams and goals. So today, because you asked, I am going to show up and deliver the hard truth, the surprising advice, the tricks to get you out of any pickle, and the inspiration that you need to take that next step. Nothing is off the table. So don’t f***ing blame me when I tell you how it is. I’ve got a pile of hundreds and thousands of YOUR questions, and I’m giving you the coaching you need. This might be my favorite episode I ever recorded. We are going to cover: When it’s time to walk away from a friendship (hint: when these 2 things disappear). How it’s about damn time you stop dating for potential. How to use the ‘Let Them Theory’ to protect your energy. ONE tool you need to make decisions without overthinking. What’s keeping you from getting a raise or promotion, and more importantly, what should you do to get it. How to get someone you love to go to therapy (and when it’s time to walk away). Why a mid-life crisis is actually your greatest opportunity. Oh, and we will cover my favorite swear word for the season (I can’t write it here, so you’ll have to listen). You will laugh with me in this episode, and you will also get advice you need to hear. But don’t blame me if it is TMI—you asked for it! Xo, Mel P.S. If any little ones are listening, put those headphones on! In this episode: 1:40: How do you know when to walk away from a friendship? 9:00: How do you make decisions without overthinking? 10:20: How do women negotiate a fair salary with a boss? 11:55: Mel, what were your dreams when you were a girl? 14:40: How do you get someone to go to therapy when they need it? 25:50: How can you be vulnerable with word vomiting everything? 26:30: Mel, what’s your favorite swear word? 28:20: You need to hear the advice I give about the BS of a ‘mid-life crisis’. 30:50: Betsy’s husband is missing out on life, and she needs help. Want more resources? Go to my podcast page at https://melrobbins.com/podcast. Disclaimer

In this episode, researcher, respected expert on intermittent fasting, and bestselling author of Fast Like A Girl, Dr. Mindy Pelz, is here to explain fasting—and, in particular, how it impacts women’s hormone health. Men and women’s hormones are different, and because of that, women MUST fast differently than men. Dr. Mindy is the first person who explained this to me, and this is why I wanted to have her on. I had no idea that fasting would screw up my estrogen and progesterone. Why? Because I first learned about fasting from a male. When I tried intermittent fasting, I wasn’t seeing the health benefits that everyone talks about. Now I know why. You’ve seen fasting advice trending on TikTok and in health articles; even your friends are talking about it (just like mine), and after this episode you will know exactly what fasting is, why you might want to do it, and what every woman needs to know to get started. I want you to get the right information from a respected female expert in this field. Everyone needs to hear this. This conversation is loaded with research and resources, and as always, extensive show notes are available on melrobbins.com. You can find them for this episode here. (www.melrobbins.com/podcasts/episode-103) Today, Dr. Mindy Pelz reveals: The scientific protocols you need so you can fast the right way. How to fast with your 28- to 30-day cycle for hormonal, physical, and mental health (and what to do if you’ve lost your cycle, like me). The hormone science about how the female body operates (no one talks about this). How to manage PMS and why intermittent fasting may help. The research that explains why fasting tanks your progesterone How this relates to you if you are in menopause and have an irregular cycle. What the 30-day reset is, and its powerful ability to transform your health. How to incorporate fasting into your life (and never miss a good meal with your family and friends). Why coffee doesn’t break a fast, but a frappuccino does. 3 hacks to get started with a fast that will make your fasts more successful. The 6 fasting windows and their unique and extraordinary health benefits. We are going to focus on the step-by-step guide for women, what to do, and why this matters, but we do cover fasting protocols and how-to advice that both genders need to know. I learned so much from Dr. Mindy, and as with all episodes, this is a free resource where you get to learn straight from somebody who has literally written the book on this topic. I would definitely send this to absolutely anyone that needs to hear it. Xo, Mel IMPORTANT: This podcast discusses fasting, and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition, are pregnant or nursing, or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating. In this episode: 1:30: What exactly IS fasting and what is the purpose? (Hint: It’s NOT a diet trend.) 5:45: What does fasting look like for a PhD who studies fasting? 7:15: What’s okay to include during your fasting window? 8:15: 3 simple hacks to help you get started with fasting. 13:00: Who is fasting NOT for? 16:10 Here’s how you may feel when you first try fasting. 17:50: Women need to fast differently than men.  18:45: How your hormones are impacted by intermittent fasting. 25:00: Why most women were not successful when fasting was first introduced. 30:15: How do you figure out your menstrual cycle if you use an IUD? 34:20: Menopausal women can use the moon for what? 38:50: 4 steps to determine which of the 6 types of fasting works best for you. 42:00: How to make intermittent fasting more flexible. 45:00: Limit these 3 foods when you’re fasting. 47:50: 4 ways to break a fast. Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

In this episode, renowned holistic health expert and intermittent fasting devotee Dr. Mindy Pelz is here to explain the 101 of fasting for better health. You’ll learn the empowering science behind why it works and how it can help you achieve so many health goals. Dr. Mindy is fascinated by our body’s ability to "heal itself" and how fasting protocols can activate some remarkable results based on extensive research studies. If you’re tired of diets that leave you feeling like sh*t, health improvements that cost money, or just hate feeling out of control of your body, this is the one zero-cost tool that could have a significant impact on your health. Dr. Mindy is on a mission to help people understand and harness their healing abilities through fasting. And today, she’s told all the Olympic athletes, Academy Award-winning actors, and Silicon Valley CEOs that she works with to step aside because she’s got an appointment with someone more important: you. This episode is a guide to 6 recommended and researched fasting protocols. You’ll learn about each one and how they unleash your body’s natural ability to heal itself, reset the gut, and even get rid of damaged cells in the body. Dr. Mindy breaks it all down with significant research, stories, and shocking statistics. She’ll teach you: What fasting even is and why it’s different from a "diet". The 6 different fasting protocols and their researched-backed benefits. The 3 easiest ways to start fasting at any point. What the two energy systems in your body are and how fasting helps you tap into both. What is biologically happening when you follow a fasting protocol? What Keto really stands for and why the term "Keto-friendly" can’t be trusted. The 9 cellular healing benefits of fasting and how it can help cure disease. The fasting protocol that will help you lose belly fat (for good). I can’t wait for you to learn from Dr. Mindy about this free tool that may just be what you’ve been looking for. Get ready to feel empowered. Xo, Mel IMPORTANT: This podcast discusses fasting, and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition, are pregnant or nursing, or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating. In this episode, you’ll learn: 4:40: According to the research, what does fasting do? 5:30: Here’s why fasting is such a passion for Dr. Mindy Pelz. 7:20: So how does fasting work exactly? 10:00: Our bodies have two energy systems, but we only use one. 12:15: What is autophagy and why should I care? 14:00: When your body isn’t making ketones, you’re missing a key component of health. 17:30: The surprising places most of the fasting research comes from. 20:40: Science recommends intermittent fasting as a first line of treatment. 21:45: This is why fasting is NOT a dieting trend. 25:00: Here’s how fasting melts calories, no matter what you eat. 28:20: Got cravings? This is where they come from and how you can control them. 31:00: Ignore “keto-friendly” marketing; eat this food instead. 33:00: Fasting is not for pregnant and nursing women, or people with eating disorders. 35:10: What about my coffee? 37:15: Describing the 6 different types of fasting.  39:50: I want to make this idea of fasting easy for you. 45:40: When your body makes a ketone, it also makes the calming GABA hormone. 48:00: Let’s unpack autophagy and who exactly that is for. 54:40: How do intestinal stem cells make a difference to your health? 55:35: Is it even safe to fast for 36 hours, and why on earth do I want to do that? 58:30: Feeling anxious? Give this type of intermittent fasting a try. 60:30: Research found that fasting chemo patients had healthier white blood cells. Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

Lately, I’ve been getting a ton of questions from listeners about how to best support high schoolers and 20-somethings. There are lots of questions about anxiety, peer pressure, and getting young adults to open up. So, in this episode, I have a pile of your questions in front of me as my son, Oakley, and I go through them rapid-fire style, so you get both of our perspectives on the topics everyone worries about but is too afraid to talk about. I have to say, Oakley really showed up for this conversation for you. He has hilarious and heartfelt thoughts on topics he has first-hand experience with. We cover it all. From academic pressure to body image to bullying, this conversation is full of tools and strategies and is raw, unfiltered, and filled with relatable stories (and only a few f-bombs). You will learn: What teens and 20-somethings really need (and don’t need) from their parents. (If you only get one thing from this episode, make it this…) How to encourage the young men in your life to open up. The ONLY thing you need to do when your young adults come home in a bad mood. How to get unhooked from toxic popularity and cliques and find your people in school or in life. 3 smart strategies to use when your child is getting bullied that will strengthen your bond with your kid. An 18-year-old's surprising take on when to give your kid a cellphone. The must-use hacks for introverts who want to be more confident in school. How to get your kid to do chores (and still like you). Strategies for handling your kid’s anxiety without yelling or freaking out. The best way to navigate curfews and late-night parties with your teen. I can’t wait for you to hear this. I loved the questions and the advice. And as a mom, I couldn’t be more proud of Oak for how much wisdom he shared. I’d love for you to listen with your teens and 20-somethings. In fact, at the end of the episode, Oakley gives specific advice (including exactly what to say) to get your kids to listen. Xo, Mel In this episode, you’ll learn: 1:20: Why is it so hard to get my teen to open up to me? 4:00: Your kids need quiet time at these two times of the day. 7:22: Here’s what to say to start a conversation with your child. 9:30: How should your kids handle clique groups? 11:00: How can you tell who "your" people are? 12:15: Three strategies to help your kid deal with hurtful behaviors. 17:30: What teens need (and don’t need) from their parents. 21:45: At what age do you think your teen should have a phone? 23:30: My high school senior has no idea what she wants to major in. 26:00: Two best hacks for introverted teens everywhere. 28:45: How can you help your kids find their friends? 34:00: My teen is a senior in high school, but he still has chores at home. 36:30: Oakley gives you a peek into his own anxiety to help your anxious teen. 41:20: How do you reassure your kid when he’s dyslexic? 42:45: The gold-standard tutoring program we used to help Oakley with his dyslexia. 44:20: Two simple hacks that have made a big difference for Oakley in school. 45:30: The two qualities I think of first when it comes to curfews. 47:00: Here was my #1 desire for my Vermont home when it came to my kids. 49:40: I literally sat Oakley’s friends down and laid down two rules for hanging out. 52:40: So how do you get your teen to listen to this interview? Want more resources? Go to my podcast resource page at melrobbins.com/podcast. Disclaimer

In today’s episode, I welcome back KC Davis, therapist, and bestselling author. The episode before this featured her relatable, hilarious, and breakthrough ideas about everything from laundry to loading a dishwasher and giving yourself the freaking break that you deserve. That episode was so insanely popular, we moved this up in the queue. The verdict is in. You love KC Davis. So today she's answering your deeply personal and surprising questions. In just 50 minutes, KC’s genius hacks and smart approach to everyday tasks will not only help you manage your to-do list, but give you back the time to rest without feeling guilty. She also reveals the single most helpful item you can bring to someone when they are going through a very difficult time. You ask the questions and she's giving you the step-by-step plan. She covers so much it’s hard to summarize, but here is my best attempt: The shocking truth about “getting everything done” Why you need to stop saying you’re fine - you’re BETTER than fine How to divide chores at home (yes, there is a right way!) Her “Fair Rest” rule for couples 7 genius tips to build momentum (stop waiting for motivation) The ONE thing to do for a family or friend who is struggling with grief or depression (don’t cook them a meal) Her unique take on self-compassion that will leave you in action How to maximize your free time so you can finally start that project (you know, that one you keep thinking about) or collapse on the couch and do nothing Steal her scripts and her hacks. You asked for more time with KC Davis, and we delivered. Thanks for sharing this with all your friends and family that need it. Xo, Mel In this episode, you’ll learn: 2:00: What does the research say about motivation? 4:00: Let’s unpack what happens when you have ZERO motivation. 8:20: Shame causes paralysis, so cultivate this emotion instead. 10:30: Here’s how to look at your home when you have chronic illness. 13:20: Let’s role play what to do when you feel overwhelmed. 14:50: Here’s what KC wants every parent of an autistic child to hear. 19:00: Hate how you look and feel? This best-friend advice is for you. 21:00: Can we please take a look at your closet and do this? 25:50: Wait, self-esteem is overrated? Here’s what to focus on instead. 27:45: Our hustle culture makes us feel guilty about doing this one essential thing. 31:15:The one question to ask yourself that will give you the break you deserve. 35:00: Feeling guilty about using paper plates? You need to hear this. 37:00: Reframing how you divide labor in your home will change everything. 44:20: What’s your response when your partner doesn’t meet your expectations? 47:15: The greatest gift I ever received during my postpartum depression. 48:40: How can you help someone really struggling? Want more resources? Go to my podcast page at melrobbins.com. Disclaimer

In today’s episode, best-selling author and therapist KC Davis answers the question, "How can you be successful in many areas of your life but fall short on getting the laundry, dishes, or grocery shopping done?" Which begs the question: why are all the "little tasks" so hard?! Because when it’s time to get them done, they don’t "feel" so little. KC’s advice, breakthrough ideas, and research will make you realize you’re not the only one who feels like you’re drowning. And her compassionate, hilarious approach and simple tools will help you take better care of your home and yourself immediately. If you’ve ever said: Why can’t I get it all done? Why does everyone else do this without a struggle, and I am FAILING? I should really have my act together…. All the answers you need are in this episode. And if you (or someone you love) is having a moment where even taking a shower or brushing your teeth feels like climbing Mount Everest, KC Davis is an angel sent from the heavens to lift you up. This is one of my favorite conversations of all time. It’s so wide-ranging in topics and deeply relatable, laugh-out-loud funny, poignant, and actionable. Talking to KC is like having an old friend show up at your house with a mug of tea, a mop, and a casserole you can stick in the fridge. There are so many life-changing realizations that will restore your sanity—and the functionality of your home—that this is only Part One of your time with KC and me. Today’s episode will change your entire life. You will learn: A shocking approach to laundry and anything else in life that changes everything. (This one is so goooood!) 3 rules for self-care made simple A 5-step tidying method that will improve your life A genius trick for when the dishes or laundry are piled sky-high KC’s "momentum-building trick" that will make your brain work for you Making relaxation your right, not your reward Leveraging self-compassion as a motivational tool KC’s favorite phrase to say when she feels overwhelmed My mission today is to prove to you that if you don’t have your sh*t together, you aren’t broken. You’re just like the rest of us – you’re human.  Get ready to laugh and learn as I confess the details of what a disaster I am at home, as we go step-by-step with instructions and affirmations for an empowering and gentle journey to a functioning space. Xo, Mel In this episode, you’ll learn: 3:30: Why is it sometimes so hard to do even the small things? 5:30: This is why you feel so much guilt when you’re not getting it all done. 9:15: Your disappointment in yourself goes so much deeper than chores. 10:30: Here’s what your piles of laundry say about you. OR don’t. 21:30: I confess; this is the only time I’m motivated to do laundry. 23:00: Who knew what a WIN it was every time you make it to the shower? 35:00: Here’s how brushing your teeth can creep up on you in insidious ways. 37:30: Research shows that drowning in shame arrests our psychological functioning. 41:45: Alternatives to showers when you just don’t have it in you. 45:00: How can you make your space calm? 48:00: This reframe of your household chores will change your life. 51:00: Ditch the guilt and shame when you realize you didn’t sign up for this. 52:30: Here’s why emptying the dishwasher is way worse than loading it. 54:00: KC found a system for her laundry and that changed everything. 57:00: Here’s a new way to look at tasks when every task feels monumental. Want more resources? Go to my podcast page at melrobbins.com. Disclaimer

You need to hear today’s episode. I have something profound to share with you. It is a deeply personal message, straight from my heart to yours. This is not a pep talk. It’s not a motivational speech. This is a goddamn wake-up call. Your life is like a melting ice cube. Your excuses are endless, but time isn’t. Stop waiting for the perfect time. Stop waiting to feel ready. While you’ve been full of excuses, waiting for someday to come, time has been passing you by. So, if you’re sick of standing still or talking yourself out of the changes you want to make and the goals you dream of achieving, this one's for you. My mission is to make today the someday you’ve been waiting for. This is the coaching you need. And you need to hear it right now. Xo, Mel In this episode: 3:30: Can you relate to Cathy’s self-doubt? 6:15: If you hear anything today, let it be this. 10:55: This is how you actually reach your goals. 12:35: Worried about what others will think of you? Listen to this. 13:25: Steps 1 and 2 when you have a dream you want to make REAL. 15:00: Stop wasting your time and energy on this. 18:20: Frozen because you don’t have experience? 23:00: Is your schedule already full? Switch your mindset this way. 28:40: I told myself the very same excuses you do! 32:30: Filling your time with things that have nothing to do with your goals? 34:00: How do you start focusing on yourself once and for all? Want more resources? Go to my podcast page at melrobbins.com. Disclaimer

In today’s episode, you and I are discussing the fascinating science of secrets: why you keep them and how keeping secrets directly impacts your relationships, your self-esteem, your health, and holds you back from living the life you deserve. Dr. Michael Slepian is a bestselling author, psychologist, associate professor of leadership and ethics at Columbia Business School, and former scholar at Stanford. He has been researching secrets for over a decade and will help you understand what secrets are, why we keep them, and the harm of holding them inside. Dr. Slepian's research is shocking: studies prove you are keeping 13 secrets right now. 5 of which you’ve never told a single person. Not your mom. Not your best friend. No one. Even more shocking is the impact they have on your life. My mission today is to help you free yourself of the burden of secrets. Listen and you’ll understand how the secrets we have shape our physical and psychological well-being, who we are, how we connect with others, and how we cope with our challenges. You will also learn: The most common secret that 61% of you are keeping right now. Why you always feel shame, isolation, and uncertainty when you keep a secret. The fundamental difference between secrecy and privacy, and why privacy is better for your health and relationships. Why the shame of secrecy kills your self-esteem. How to use guilt to get rid of shame (yup). How babies learn to keep secrets from their parents and caregivers. The one person you should REALLY tell your secret to. Keeping a secret is the easy part; the hard part is having to live with it. Let’s change that today. Xo, Mel In this episode: 2:00: The jaw-dropping secret that inspired this conversation today. 9:45: Curious about the kinds of secrets people keep? Here are the top 10. 11:50: How exactly do we define a secret? 14:45: Are there any good secrets? 15:45: Don’t feel too bad; we’re not the only animals that keep secrets. 18:00: Keeping the secret isn’t the hard part; the hardest part is this. 21:00: Listen to the secrets my listeners revealed. Recognize yourself? 24:45: Some secrets are no big deal but we make them big in our heads. 28:00: So what’s the difference between privacy and a secret? 31:00: Here’s how to frame a mistake, instead of feeling shame. 33:30: Research finds keeping serious secrets as kids can impact us as adults. 35:30: Here’s what parents should say when their kids admit a secret to them. 38:00: What do you say when friends keep you out of the group? 39:40: How do you tell your partner that you’re having an emotional affair? 42:30: The family secrets parents should never reveal to their children. 47:15: What about traumatic family secrets? 50:00: Choose the person who is your “coping compass” wisely. 54:30: Questions you can ask anyone to develop a closer relationship. 59:50: Here’s my hardest memory and what I realize about it now. Want more resources? Go to my podcast page at melrobbins.com. Disclaimer

In this episode, you will meet Judie, a total badass who has it all figured out, from killer biceps to fulfilling friendships to staying mentally sharp, spunky, and sexy. She’s got it all together. Who is Judie? She’s my 85-year-old mother-in-law. You don’t need a library full of books filled with the science of staying young forever. Today you are getting the cliff notes for living a long, happy, healthy, fulfilling, and purposeful life. She will teach you: The reason moments of joy are fleeting for you and how to make them last longer. The most important relationship you need to foster in your life. The surprising thing you can do this week to create purpose in your life. Why you need friends that are younger AND older than you. How to create a killer morning routine that fuels your busy life. The 3 ways to keep your mind young at any age. The reason YOU need to be the first one to pick up the phone. Today Judie is sharing her 7 secrets to longevity and coaching you on how to get the life you deserve. She spills her no-BS secrets on how to take care of your mind, body, and relationships. Backed by research and 80 years of experience, her love of life and ability to embrace moments of joy and give back are what make her such an inspiration. I am so excited to introduce this wonderful person to you. I want you to take a page out of her playbook. You’re never too young or too old to start living life the way you want. And it is NEVER too late to be the badass you were meant to be. Xo, Mel In this episode: 4:02: How to create a killer morning routine that fuels your busy life. 8:18: One mantra that you need for purposeful intention. 10:14: When Judie first started working out (it’s not too late). 11:30: Judie’s #1 for feeling less depressed and isolated as you age. 12:13: Why you need friends that are younger AND older than you. 14:41: The surprising thing you can do this week to create purpose in your life. 17:44: The reason YOU need to be the first one to pick up the phone. 19:50: The 3 ways to keep your mind young at any age. 22:10: How to maintain the motivation to move every day. 32:03: The most important relationship you need to foster in your life. 36:47: How you can really “stay young at heart”. 40:24: How to get the life you deserve and live the way you want. Disclaimer

In today’s episode, the incredible Patrick McKeown, international bestselling author of ten books on breathing and founder and CEO of The Oxygen Advantage, a world-leading breathwork training program, breaks down all things breathing. This is not a lecture; it is a masterclass. His decades of research will blow you away, so let’s slow down and learn from the best in class. You need this, and I need this. Why? Because you and I have been breathing all wrong. Today Patrick is revealing the 5 ways breathing through your mouth hurts your health and leaves you feeling more anxious and stressed. You and I are getting coached by the world's leading expert on functional breathing for better health, more focus, less pain, better sleep, and, honestly, a better you. This is information that should be shouted from the rooftops. AND taught to parents, teachers, and health professionals everywhere. These steps are so simple, and yet they’re incredibly impactful on ALL parts of your life: your work, your ability to play and have fun, and your relationships. Best of all, this advice is ZERO-cost to you. You will learn: What happens when you breathe through your nose. How breathing through your mouth stresses you out. How breathing through your nose improves your memory and focus. What your breath has to do with back pain. How nose-breathing boosts your immune system. What sleep apnea in children has to do with special education needs. 3 simple yet powerful exercises that will leave you breathing easier. Why the hell should you want to tape your mouth shut. The study that found shallow breathing can lead to anxiety. An exercise that will help you get more oxygen into your lungs. Why your exhalation is the most important part of relaxation. How breathing the right way can stop snoring. Why the way you breathe during the day impacts your sleep at night. The science proves that the quality of your breath determines the quality of your life. So let’s dive in. Xo, Mel In this episode: 3:15: Why do we breathe, anyway? Seriously. 4:50: HOW are we supposed to breathe? 5:30: Ok, so what are we doing wrong when we breathe? 6:45: So what’s so important about breathing in through your nose? 7:55: Here’s what happens when your brain doesn’t get enough oxygen. 8:30: The antiviral gas only produced when you breathe from your nose. 10:00: How mouth breathing increased a child’s need for special education. 12:45: This statistic about breathing and anxiety is still blowing my mind. 16:00: 3 breathing exercises you’re not going to want to miss! 24:00: The incredible results I had after trying these breathing exercises. 25:20: Listen to what happens when I tape my mouth shut.  28:00: Breathing out through your mouth tells your brain this. 30:00: The study that found your breath is linked to anxiety. 31:15: How many times should you breathe in one minute? 32:00: Patrick coaches me into a proper BIG breath. 39:00: Why your exhalation is most important when it comes to reducing stress. 43:00: Why you should keep your mouth closed when you exercise. 45:00: What mouth breathing has to do with snoring. 51:00: Can better breathing help with sleep apnea? Disclaimer

In today’s episode, you are getting a relatable and hilarious guide to navigating major transitions like a pro. Join me in a real and raw conversation with my friends and colleagues, Amy and Lynne, as we unpack the major mistakes and 6 lessons learned from "horrible" college drop-off experiences (both our own and the ones we had with our kids) and the fear that comes with any major transition in your life. Whether you’ve got kids or not, these 6 lessons apply to you. Everyone is going through some kind of transition right now: back to school, back to work, and dropping out of college. It’s a time of saying goodbye, of saying hello to new chapters, and of helping people move into new dorms and apartments and transition to new jobs or a new grade. That means it is the perfect time to learn the 6 lessons I learned (the hard way) about managing big life transitions without losing your sh*t. Listen and Learn: The RIGHT way to empower someone who is drowning in self-doubt. The #1 thing to say to help anyone move forward with confidence. The 4 words that will help you or your child commit to change. A science-backed "bridging" tool to help any child feeling nervous. The 2 most important qualities you have to let your child borrow from you. Why feeling scared and anxious before a big change is mentally healthy. Xo, Mel In this episode: 2:30: Hear one mom’s mistake after dropping her child off at college. 4:30: And what this mom did differently for her second child. 7:30 The drop-off experience that I wish I’d done differently. 10:30: Say THIS to your kids to help them ride the wave of emotions. 11:30: What you think you will feel is different from reality and that’s ok. 14:30: The #1 tool you have to let your child borrow from you.. 18:10: Use this preschool trick from psychologists when you leave your kids. 29:00: Remember this the next time you start to overthink. 29:20: Recapping 4 major takeaways. 31:00: A fighter pilot shares how to gain control of your emotions. 33:00: I’ve used this trick often to help others adjust to change in their lives. 35:00: Feeling sad or uncertain about change? Good; you’re normal. Disclaimer

In this episode, you and I are dismantling one of the most crippling forms of self-doubt. "Imposter Syndrome" is when you think you’re not good enough and that everyone else is smarter, more successful, and has more to contribute than you do. Everyone feels it. It’s so common that the Harvard Business Review found that even 70% of the world’s top executives have struggled with it. My mission today is to convince you that Imposter Syndrome is actually a GOOD thing. And I’ll use an example from my own life to prove my case. Come backstage with me to a huge music festival, where my daughter Kendall, an aspiring singer-songwriter, comes face-to-face with the famous musicians who inspired her career. Cue the panic. Self-doubt almost made her bail on what turned out to be a life-changing weekend in her career. She turned it around (you’ll hear how) and, as a result, was invited impromptu to perform twice with Grammy-winning musicians! Listen and learn how to be more courageous and confident in those moments that really matter. I can’t wait for you to hear: The 4 words Kendall repeated that crushed self-doubt and got her on stage. The powerful mantra to say when you’re nervous walking into a room. How to use humor (and tuna sandwiches) to connect with anyone. Why being a "nobody" is the most amazing "somebody" you could be. It’s time to hit delete on your self-doubt forever. This one is so good and so relatable that you’ll be yelling, Encore! Xo, Mel In this episode, you’ll learn: 2:15: Harvard Business Review says imposter syndrome is #1 fear of executives. 3:40: Kendall puts us at the scene of her own paralyzing episode of self-doubt. 5:30: Imagine being surrounded by everyone you’ve admired your entire life. 11:30: This is the message you need to hear if you’re deep in self-doubt. 12:45: My own story of feeling like an imposter before I became a speaker. 19:30: Here’s how to start shifting your mindset and boost your confidence. 20:20: The piece of advice that will help you stand taller. 21:40: The three-letter word you need to repeat when your insecurity creeps in 22:30: Once you change your mindset, your actions fall into place. 24:00: You have a gift to offer even the most experienced people in your field. 25:00: The seven words Kendall dropped that I’m still thinking about. 27:15: The #1 takeaway from this conversation about self-doubt. 28:45: Own where you are, and here’s what we mean by that. 31:00: What you’re thinking will happen probably won’t. 33:00: Learn how to balance giving and receiving, and you'll crack the code. 35:15: Are you waiting for validation? Listen to this. 38:00: There’s a reason you’re here. Here’s how to start believing that 41:00: Here’s why imposter syndrome is a GOOD thing. Disclaimer

A few days ago, I was the witness to a very tragic accident, and the experience affected me very deeply. I reached out to a renowned trauma specialist, and the advice she gave me changed my life. In this episode, you will hear that incredible advice because she allowed me to record it. Dr. MaryCatherine McDonald, PhD, a best-selling author and professor, reveals the 5 essential things you need to know about trauma so you can finally move forward with your life. Listen, and I will help you pick up the remote control for your brain and turn OFF the trauma loop. What’s the trauma loop? You may be in it and not know it: if you get triggered and have no idea why (and this expert says we almost never know why), have flashbacks playing in your head over and over again, the trauma loop is at play. With the help of our expert, Dr. MaryCatherine, you and I unpack (in real time) the accident I witnessed and how it affected me. With compassion and clarity, she explains what trauma really is and how to heal from it. You will learn and benefit from her decades of research and clinical experience. And she’ll help you understand what steps you need to take so that your brain does not store an experience as "trauma". Dr. McDonald is one of the few experts who explains trauma and how to heal it in a way that is easy to understand, and her 5 truths will change the way you relate to yourself forever. The strategies and science in this episode will help you: Know what to do 4–24 hours after the traumatic event occurs. Understand the ‘trauma loop’ so you can identify when you are stuck and how to get out. Properly process traumatic events, even if they were deep in the past. Spot myths about trauma that even psychologists don’t understand. Know what narrative psychology is and why it’s proven to work. Uncover and heal from your flashbacks, looped thoughts, and triggers. Learn why you and your siblings have different memories of the same events. How to calm your nervous system and be present with your emotions. This episode could change your life. And it is absolutely one you want to share with anyone who could benefit from Dr. MaryCatherine’s expertise. And I want to be upfront with you: yes, today’s episode is powerful, and it’s also a serious topic. If this isn’t the right time for you to listen, I understand completely. Just bookmark it so you can come back to it later. I’m not going anywhere. Xo, Mel In this episode, you’ll learn: 01:44: The very scary moment that left me feeling traumatized. 06:19: Full panic hit me at this exact moment. 11:26: What narrative psychology is and why it’s proven to work. 14:10: Understand the ‘trauma loop’ so you can identify when you are stuck. 17:41: How your brain processes a normal event or memory. 19:38: How your brain processes a traumatic event. 23:08: Uncover why you have flashbacks, looped thoughts, and triggers. 27:32: How EMDR can integrate traumatic memories properly. 30:29: Why do you and your siblings have different memories of the same events. 37:28: Why feeling shame around a trauma response is normal. 41:52: Three ways to calm your nervous system and be present with your emotions. 44:26: The biggest myth about triggers that even psychologists get wrong. Disclaimer

In this episode, you’re getting a crash course in 13 essential hacks that will help you be more successful, and they’re backed by surprising research out of Princeton. Vanessa Van Edwards is the founder of the behavior lab The Science of People, a behavioral investigator, body language expert, and bestselling author who specializes in the kind of science-based people skills most of us never hear about. Vanessa’s research proves that anyone can learn these practical skills, earn the trust of others around them, and become more confident, competent, and reliable. News flash: You don’t have to be an extrovert to be successful. Whether you want to be a better leader, land your dream job, achieve big goals, or align your life with what you want, this is the episode for you. Listen, and you'll learn: 3 things you must do in the first ten seconds of a Zoom call to appear trustworthy and reliable How to nail any interview by building unstoppable confidence Why do you keep getting passed over for a promotion? The words you need to get the bonus or raise you deserve Why a second impression is just as important as the first How a fake smile will ruin your reputation The simple mistake we all make when asking for what we want How do you spot a liar? This is an encore episode that is packed with tools, tips, and scripts to boost your chances of success. With new and exciting insights from me at the top of the episode, you will leave feeling more confident for your next interview, first date, or wherever you are upleveling in your life. You owe it to yourself to learn how to cultivate unstoppable confidence and influence, and you can do that in just a few minutes. Xo, Mel In this episode, you’ll learn: 2:23: The shocking research from Princeton about how people size you up. 4:50: What exactly IS charisma and what does it look like? 6:58: Why high achievers can’t just rely on their intelligence. 8:15: Two types of awkward people and how to tell. 14:14: Are you highly competent? Look for these three signs. 16:42: What highly competent people are missing. 21:27: What highly warm people are missing. 23:58: The ONE thing you need to do in the first 10 seconds of your Zoom call. 28:06: A simple test that will help you figure out how charismatic you are. 32:10: The reason why you keep getting passed over for that promotion. 40:08: Why you should never fake a smile. 46:02: Three ways you can start building your charisma today. 47:42: Why a second impression is as important as the first. 51:07: Five silent cues to command respect in any situation. Disclaimer

In this episode, world-renowned brain specialist Dr. Daniel Amen reveals the secrets to a happier life, and it all starts with... (surprise!) your brain. Dr. Daniel Amen is a medical doctor with 40 years of experience as a psychiatrist, 12 New York Times bestselling books, and he’s conducted over 200,000 brain scans, all of which back up the simple, proven tactics he’s about to share with you. Dr. Amen shares the 3 most important habits you can start today to make your brain work better for you, based on decades of research. Whether you’re dealing with anxiety, addiction, or stress, the information in this episode will forever change the way you think about your brain. No boring and complicated science here. Learn simple, practical changes to improve your brain, like: What to say first thing in the morning to keep your brain strong The 5 most important foods to eat for optimal brain health The 2 most important vitamins to take every day How to tell when your vital hormones are off Why strength training is better than cardio for your health 3 most important words to keep your brain sharp The breathing technique Dr. Amen recommends for an anxious mind This is your zero-cost guide to better brain health! This is an encore episode with new and exciting insights from me at the top of the episode. You keep asking about how to improve your mental health, and it starts with improving your brain health. In under an hour, you’ll learn everything you need to be sharper, smarter, and more successful—by maximizing the power of your brain! Xo, Mel In this episode, you’ll learn: 0:52: Today, you have an appointment with one of the world’s leading experts on brain health. 05:28: The craziest brain scan Dr. Amen has ever seen 07:17: Brain health 101: What you need to know about your brain today 09:34: The simplest habit you can incorporate today to protect your brain 10:53: The first thing you need to say every morning to keep your brain strong 13:01: The 2 most important vitamins to take daily 16:38: What do having a glass of wine and falling in love have in common? 20:52: 3 easy ways to know if you have low dopamine levels 29:02: The breathing technique Dr. Amen recommends for an anxious mind 33:02: 2 proven ways to calm a very busy brain 37:40: Whenever you get a negative thought, ask yourself this one question 39:04: If you feel tired all the time, it’s time to look inward. 42:47: How to improve your memory: it starts in your kitchen 46:10: The greatest piece of advice on brain health you need to leave with Disclaimer

In this episode, you’ll get 5 effective strategies to help you improve your family dynamics, resolve almost any conflict like a pro, and create a better bond. Spending time with family is awesome, but it can also be challenging because, as much as you wish everyone could get along, different personalities and opinions don’t always mix well together. When family drama starts, don’t allow yourself to get sucked into it. You can learn how to dial down the drama and build trust and connection. Today I invite you to sit on the couch next to me and my family here in Vermont as our three adult kids discuss all the ways Chris and I have screwed up as parents and the things we did that built trust and brought us closer. I can’t wait for you to hear the truth bombs our kids are dropping. They’re shockingly insightful and will change your relationships for the better. Listen, and you’ll learn: The mistakes we (and other parents) made and how to fix them. How to set powerful boundaries that everyone knows and respects. The most tactical way to deal with difficult relatives and their BS. The 6 words that increase trust in any relationship. What to do when you repeat the same toxic relationship patterns. 5 secret words that will get your kids (or anyone) to tell you the truth. One simple tool that makes discipline and boundaries easier for you. (and your kids) Share this episode with your family, and consider listening to it WITH your kids. It’ll definitely spark an interesting conversation because we get real and raw, and hold nothing back. If you’re looking to get closer to someone you love, this episode is exactly where you should start. I can’t wait to hear what you think! Xo, Mel In this episode, you’ll learn: 02:40: My daughter recently schooled me in a conversation about boundaries. 10:40: Ladies and gentlemen… my family. 13:25: A listener asks, “Are your kids really that open in real life?” 16:05: What we said to our daughter that knocked down barriers between us. 18:30: Here’s the #1 reason why kids don’t get honest with their parents. 21:30: This is how Chris and I think about the purpose of parenting. 26:00: Shouting out research around addiction so we can have compassion. 30:10: Chris shares how he became addicted to recreational drugs. 33:00: How do you start forming a good bond with your kids at an early age? 35:00: Trust us; you’re going to screw up as a parent, and it’s okay. 39:30: Expressing our emotions lets our kids know they can express theirs. 41:30: Oakley shares how seeing his dad cry impacted his life. 45:15: A listener asks: How do you get your teens to open up to you? 48:30: How do you find peace in your mistakes with your kids? 54:00: Your kid wants to leave school for a partner somewhere else: try this. 58:00: The #1 question I ask my kids when they’re struggling. 1:05:00: Know somebody in a relationship with somebody who is stifling them? Disclaimer

In this episode, a renowned Oxford-trained neuroscientist teaches you the most incredibly simple, science-backed hack that will change every single part of your life in just 10 minutes. Professor Shane O’Mara, academic writer, author, and Experimental Brain Researcher at Trinity College in Dublin, walks us through the mind-blowing research behind, of all things, walking. You’ll be shocked to learn how the right kind of walking can lower depression and anxiety without medication. Professor O’Mara explains 3 different types of walking: one way will boost your creativity, another will make you more productive, and a third way will make you a rockstar problem solver. You’ll also learn about the incredible cognitive, mechanical, and physiological chain reaction that happens in your brain and body during a simple walk. The research and neuroscience will empower you to use walking to help you: Conquer your fears. Make your brain younger. Reduce your stress and feel happier. Double the number of your creative ideas. Be more focused and productive at work. Turn off anxious thoughts. Decrease inflammation in your body. Improve your relationship with yourself and others. If you’re short on time, bullshit. Put your earbuds in and get outside. Are you ready? Hit play, and let’s walk. Xo, Mel In this episode, you’ll learn: 05:29: Want a younger brain? Start moving. 09:48: You won’t believe these benefits of a 10-minute walk. 11:29: Is your environment working against you? 16:28: Here’s how walking is just as good, if not better, than your antidepressant. 17:20: This is what happens when you get outside and into nature. 20:50: What the heck is a “walking mind”? 23:54: Walking makes you more creative if you do this. 31:34: Turn up your energy while you walk using this incredible metaphor. 32:56: The shocking study that explains how walking changes your personality. 36:07: Don’t have enough time for a walk? I call BS. Here’s why. 39:00: Professor O’Mara suggests your walking routine should look like this. 42:32: 5 easy ways to get in more steps every day. 47:03: This is why you want to make it a habit to walk at night. 52:06: Feel like you don’t belong? Here’s how walking can help. Disclaimer

In this episode, double-board certified Dr. Amy Shah is here to explain the science of hormones, how they impact a woman's body, and more importantly, what you can do about it. If you’re tired of PMS, bloating, mood swings, hot flashes, the belly "bread basket," or the brain fog of menopause... grab your pen and get ready to take notes. Dr. Amy, a medical doctor trained at Harvard, Cornell, and Columbia, is an immunologist and leading expert in women’s hormonal health and nutrition. She is here to explain it all in a way that you can understand and apply to your life. Today, Dr. Amy Shah reveals: What hormones are and how they work. What’s going on in a woman's body from first period to menopause. Why hormone therapy won’t help you lose weight. What 4 things you need to help you naturally boost estrogen. Why walking is better than HIIT or running if you’re in menopause. 3 simple changes for a better night’s sleep. How sleeping in a pitch-dark room helps you lose weight. How to hack your 28-day cycle for more confidence and resilience. I can’t wait for you to learn from Dr. Amy. You are going to feel so empowered! And please share this with all the women you care about in your life: your mothers, sisters, daughters, wives, and girlfriends, because we all deserve to know what the heck is going on and how to feel better in our bodies. Xo, Mel PS: For all of our readers who are men, do NOT stop reading. You have to live with us, so this will help you too. (And will make you wonderful when you forward it to all the women in your life). Plus this research and advice on hacking hormones is just downright fascinating! In this episode, you’ll learn: 02:27: Why the hell do I always feel so tired? 04:52: What happens in our bodies during PMS and menopause? 09:10: Best metaphor to help you understand what’s going on in your body. 11:37: How to optimize your health in every phase of hormone change. 15:02: When in your cycle you should train and eat like an athlete. 17:03: What is really happening with your hormones during pregnancy? 21:09: Where the heck did this muffin top come from? 27:32: The top 5 health questions for Dr. Shah and her answers. 30:02: Did you know that PMS is a mini-menopause? 34:06: Why sleeping in a cold, dark room will help you lose weight. 38:42: Top 3 tricks that regulate your cravings. 40:01: Why anxiety increases during PMS. 46:48: What you need to know about hormone replacement therapy. 56:12: Power nap or meditate at THIS time for best results. 59:01: Why it’s way past time we start talking about women’s health. Disclaimer

In this episode, renowned researcher, bestselling author, and total badass Ritu Bhasin will help you step into your power. Her work proves that a better life begins when you stop trying to fit in and start showing up as your authentic self. Does this sound like you? You say yes to fit in. You stay silent and let others talk over you during meetings. You never ask for that raise you’ve earned. You let your partner and friends make all the decisions. You don’t have big goals because you’re afraid to fail. Before you waste another day of your life pretending to be someone you're not, listen to this life-changing episode. You deserve better. This episode will teach you how to make the rules and be who you want to be. Ritu and I will teach you how to claim your confidence and live a bolder, badass life in 4 simple steps. Game ON. This is your time. Take it. Xo, Mel In this episode, you’ll learn: 05:27: Why Ritu wanted to make an entire video about how to pronounce her name. 09:08: What it means to stand in your power. 12:53: Are you masking your true identity? 18:32: Feeling comfortable with yourself vs. hiding who you really are… 22:24: The pressure to perform shows up in the body in these ways… 27:02: The #1 thing Ritu did to bring more belonging and authenticity into her life. 29:24: 3 steps to conquer uncomfortable situations. 31:42: The mantra that Ritu repeats to herself to stay in control. 37:11: The only thing you can control are your actions. 43:48: The most important version of your “self” looks like this.. 47:32: How to make others feel like they belong, too, and why that matters. 49:52: You have 3 versions of your "self" - here’s what they are. 52:54: We are all adults stuck in a middle school brain. 58:38: The #1 takeaway I want you to get from this conversation. Disclaimer

In this episode, Harvard professor Dr. Luana Marques is going to teach you 3 simple steps to turn anxiety into power. And she’s not fooling around; in the first few minutes, she even called me out. If you want to be more successful and effective in getting what you want out of your life or career, learning how to master your emotions, especially in difficult situations, is an essential skill. And Dr. Luana is a sought-after expert who will teach you how. If major life changes crush you with overwhelm and anxiety, this is for you. If stress and frustration are holding you back at work, you need her 3-step method. If your palms start to sweat just thinking about… Downloading the dating app. Applying for a better job. Moving in with your significant other. Filing for divorce. Your kids leaving for college or to live on their own. Not anymore. Dr. Luana Marques is a popular Harvard professor here to teach you that change is not only a necessary part of life but an incredibly powerful part of creating the life you want. And even cooler, she is going through a MAJOR career change right now (and using her 3-step process to do it). Today you’ll learn to: Stop running away from your feelings. Silence your self-doubt. Figure out what’s most important to you (so you can run toward it). Jump into new situations using a powerful metaphor. And you’ll get a practical and simple 3-step framework to master any transition in your life. Grab your notebook, your pencil, and hit play. Xo Mel In this episode, you’ll learn: 02:36: Why are transitions so damn hard? 06:45: The exercise you need to find your values, according to research. 09:24: What happens when ambition no longer serves you? 13:17: What happens when success comes at a cost? 16:21: How values have shifted post-pandemic. 20:54: Holding space for discomfort with your loved ones is essential. 23:58: Feel your feelings; it’s okay to not feel okay. 28:41: The one thing you need to add to your calendar today. 31:42: Attach yourself to your why. 37:56: Dr. Luana’s 3-step method to overcoming any transition. 42:04: Dr. Luana’s incredible work at Harvard. 43:08: What Dr. Luana means when she says the world is "locked". Disclaimer

Today on the podcast, you and I are having a deeply personal and eye-opening conversation about alcohol and your relationship to it. Rachel Hart is a best-selling author and master coach who has helped thousands of people re-examine their relationship with alcohol, and that’s exactly what she is going to help you do today. Rachel knows the surprising reason you (and I) crave a drink (or have the urge to shop, vape, play video games, scroll on social media, or want something sweet). She’ll also explain that weird cycle of emotions you experience after drinking. Did I drink too much last night? Did I do anything I regret? Should I stop drinking altogether? Should I detox this week before the wedding next weekend? How do I drink less? Maybe it’s time I stopped altogether. You’ll learn that this agitation and conflict about alcohol are normal. The question is, how do you change it? Rachel says it’s by examining the desires underneath the urge. Today, Rachel will help you unpack urges and desires and teach you why boundaries go right out the window when you feel an urge. Today you’ll learn: What your drinking might really be all about. (it’s not what you think) Why feeling conflicted about drinking is normal. Where do urges really come from, and how do you ignore them? How your first experience with alcohol impacts your relationship with it. What your desires are trying to tell you. How to ditch the shame once and for all. The complicated messaging around alcohol. The 30-day plan Rachel uses with all her clients. Not sure if you have a problem with alcohol? Worried about someone else who does? You're not ready to quit alcohol all together, but you wish you’d not reach for the glass of wine most nights. Wonder if maybe you should stop? Perfect. Listen in. You can change your relationship with alcohol. After this episode, you’ll know how. Xo, Mel In this episode, you’ll learn: 02:12: Why is my relationship with alcohol so confusing? 05:43: The shame cycle I go through every time I drink. 12:08: What does your urge actually symbolize? For me, I had to go back to when I was 14 to figure it out. 15:07: You are creating boundaries that justify your cravings and urges. 20:06: What your urges and cravings are trying to communicate to you. 23:07: The difference between your upper and lower brain and what you need to know. 26:10: How to stop drinking without stopping drinking. 28:09: Learning how to change means having a different relationship with commitment. 36:18: Tool #1: Name the urge when it’s happening. 40:06: Why "just say no" doesn’t work. 48:03: Stop looking for answers from others. You have an inner knowing of what’s best for you. 54:47: Tool #2: Ask yourself, If you couldn’t drink for the rest of your life, what would it feel like? 58:30: Disappointment when you give up your urges is normal. Disclaimer

In this episode, you’re going to learn that it is never too late to try to repair a broken or difficult relationship. Research shows that estrangement is not only on the rise but that the majority of us have at least one extended family member or friend who is estranged. I know this is true in my own extended family, and I also have friends who are estranged from their parents. Whether you’re the person who’s cut off contact or you're the one wondering why someone you love did, our episode today will give you the language, tools, and context to start moving toward understanding and healing. Dr. Joshua Coleman is a psychologist and best-selling author who works with families to repair broken bonds and help them reconcile and improve difficult or estranged relationships. In fact, according to Dr. Coleman, the strategies he shares work, and the statistics are in your favor. I hope you share this with anyone you know dealing with a difficult relationship. It is very common, especially after a divorce and when there is a new spouse or significant other. When someone you love suddenly pulls away or cuts you out of their life, you need a playbook to help you know when to reach out and when not to reach out, and what exactly to say and not say. Today you’ll learn: Why estrangement is on the rise. What some therapists do wrong that can make things worse. What to do if you’re the sibling caught in the middle. How to take responsibility, even if you don’t think you should. Early mistakes we make that can lead to estrangement. Early steps we can take to avoid estrangement. How long it takes to reconcile and where to even begin. The pain of separation is real, but it doesn’t have to be forever. Xo, Mel In this episode, you’ll learn: 01:04: The silent epidemic that’s happening right now is estrangement. 02:10: What is estrangement? 04:42: How "cancel culture" is impacting relationships 09:07: The horrible advice for estrangement Dr. Coleman got in therapy. 12:24: What moving towards a child's trauma looks like 14:07: How do you know if someone has deliberately cut you out of their life? 16:32: The most common complaint adult children have for their parents 19:56: One of the most common pathways to estrangement 22:04: The most common mistakes estranged parents make 24:32: Why you cannot take things personally 26:35: Why radical acceptance is a required step in reconnecting 29:50: Let’s unpack why guilt doesn’t work. 35:20: What to do when reconciliation isn’t desired by the other person 36:32: What are the steps towards reconciliation? 39:07: Why Dr. Coleman says that parents have a moral obligation to take the high road 42:10: The silent treatment is wrong. Here’s why 47:15: When you should stop reaching out for reconciliation 49:30: What is an amends letter, and how should you write it? 56:18: How do you engage with someone who doesn’t want to engage with you? Disclaimer

In this episode, I show you how to find your people, have more fun, and create meaningful friendships as an adult in a very simple way. And it starts with your morning coffee. Plus, I’m sharing 4 opening lines and tactics you can use when approaching a potential new friend. Can we just be honest? Making new friends as an adult is so hard. And I believe that we are all struggling with it. So I’m going to share the strategies that I have used in the last year to go from moving to a new town and feeling like I have "no friends" to taking the steps to create an awesome new circle of adult friends. Today you’ll learn: The ONE practical and life-changing tool you need to create adult friendships A fun framework for friendship that involves the 4 different types of coffee shops in your area The lies we all tell ourselves about friendships that keep us thinking we have none How remote work has changed the friendship game The single best place to park yourself on a Saturday morning to find your people How to approach a stranger (potential friend) without coming across as weird, creepy, or awkward What I’m sharing today works because this is how I found my people in the last 12 months. Xo Mel In this episode, you’ll learn: 2:37: Today I feel like I’m living in an adult summer camp; it wasn’t always this way. 4:31: It is within your power to create community and connection. 7:13: What happens when you look through the lens of loneliness? 8:55: The #1 mistake I made with my friendships. 10:15: If you want the flower to grow, you need to plant the seed. Let me explain. 14:05: The lie you’re telling yourself when it comes to friendships. 18:44: Why making friends feels so hard nowadays. 20:07: A fun framework for friendship that involves the 4 different types of coffee shops in your area. 27:58: The coffee shop I go to and why it’s been a gamechanger for meeting potential friends. 31:28: I challenge you to do this the next time you get a coffee. 33:08: Friendship is a verb, you have to make it happen. 34:18: This ONE tool will allow you to create lasting bonds. 35:03: For all my introverts, here is my advice for you... 36:18: The easiest ways to create connection in any situation. 37:20: Don’t have weekend plans? You will after you do this. 41:08: Making new friends can be fun and easy (I’m being serious). Disclaimer

In this episode, you are going to learn why you struggle in certain relationships and how to let more love in. Whether you struggle in your friendships or your romantic relationships, or you don’t feel connected to your family or the community where you live, today's conversation will give you the insight and tools that you need to create better and more loving relationships everywhere. Dr. Marisa Franco is a NYT bestselling author, award-winning therapist, and professor of psychology at The University of Maryland. She dedicated her professional practice to the study of connections and systemic loneliness. What will really catch your attention is her research on attachment styles and what they look like in real time, which has been an incredible game changer for me and my personal relationships, particularly with my husband. Attachment style theory goes way beyond "love languages," and once you know yours, you’ll be less triggered by others around you. Understand the attachment styles of others, and you’ll take things less personally. In today’s episode, you’re getting a complete guide to: What attachment styles are and how they look in real life. The questions to ask yourself to figure out what your style is. How to tell if you’re hanging out with the right people. The one thing avoidant attachment people have a really hard time doing. How your attachment style determines who you’re attracted to. Why you might be confusing being triggered with being in love. Key strategies to start developing a secure attachment style yourself. After listening to this episode, you’ll see the people in your life through an entirely new lens and with an abundance of compassion. Xo Mel In this episode, you’ll learn: 4:00: Let’s begin with the first style. What is a secure attachment style? 5:10: What does anxious attachment look like? 6:00: Avoidant attachment-type people have a hard time trusting. 6:30: Those who experienced high-trauma situations are more likely to have this style. 8:00: What do these attachment styles look like in real life? 11:45: Is it easier to identify attachment styles in yourself or others? 17:20: How do you have a relationship with someone who has an avoidant style? 20:30: Can you have more than one attachment style? 22:00: How can you develop a more secure attachment? 26:00: Avoidantly attached people actually do have an underlying need for connection. 31:30: These physical symptoms can be a result of your attachment style. 35:45: These activities will help you start connecting with your body again. 38:20: Here’s how you can create a ‘safe’ space for someone with avoidant attachment. 47:50: Why do we always seem to date the same kind of people? 49:40: Do you confuse being triggered with being in love? 54:45: So how do you find securely attached people to hang out with? 57:45: Do this one hack every day to start developing a secure attachment yourself. 59:00: This is why understanding attachment styles has been a game changer. Disclaimer

In today’s episode, you will learn the 5 things that men secretly struggle with and how you can open up the conversation to better support them. I’m proud to introduce you to my husband, Chris, who is the founder of a men's retreat, Soul Degree. He has been leading these retreats for the past 6 years and has worked with everyone from veterans, executives, and first responders to college students. Chris has incredible insight into the secrets that men keep and the struggles they’re facing alone. Hearing Chris unpack these challenges is very compelling. He not only shares insights from leading retreats for 6 years but also from his coaching practice and his work as a death doula. Many of the struggles that he witnesses in other men are the exact same struggles that he has worked through as well. This is an episode every man, boy, or anyone who identifies as male needs to hear, and so do the people that love them. It’s not just we women who struggle with self-love; everyone struggles with loving themselves. If you don’t know what’s going on with the men in your life, let me talk to them and let them know it’s okay. That’s why I am teaching you how to start loving yourself with a simple habit that you can add to your routine. Today you’ll learn: The 5 shocking things that most men in your life are struggling with One habit that has helped hundreds of thousands of people to start showing self-love Why it’s so hard to love yourself and the secret to self-love The science behind why this habit is transformative The profound insight my husband Chris had when he took the 5-day challenge Love is not something you feel; it’s something you must demonstrate. Xo, Mel In this episode, you’ll learn: 2:25: The 5 shocking things that most men are struggling with 4:57: Do you put others' needs above your own? Do this exercise. 14:24: Why my husband, Chris, thought this habit was ridiculous at first 18:11: When in his life Chris started to feel like a failure 25:24: What all men struggle with 27:48: 50% of people find it impossible to do this. 29:35: What Chris has to say to all the men out there 32:34: The profound insight Chris had when he took the 5-day challenge 37:40: Why I sign off every letter and every episode the way I do 39:06: What you tell yourself every time you do this one habit 41:56: The message from a listener that every skeptic needs to hear 41:44: Why it’s so hard to love yourself 51:50: Why you’re going to want to share this with the men in your life Disclaimer

In this episode, you’re going to learn the 4 happiness habits that, based on research, are scientifically proven to make you happier in 21 days. Happiness is not only possible; it is an option for you. Our guest today is one of the most respected happiness researchers in the world. Shawn Achor is the author of 4 New York Times bestsellers and has created the largest happiness training program in the world. He is here to prove to you that happiness is not only possible but also an option for you. This conversation is packed with practical and proven tools that you can put to work in your life immediately. We will also dig deep into the research that supports everything that you are about to learn. Shawn goes deeper than he has ever gone in an interview, discussing his struggle with depression and how these 4 habits have helped him climb out of it. Get out your notebook because we are drilling into decades of psychological research that will ladder up to more meaning in your life. Today you’ll learn: How to find happiness amidst pain and fear The 4 simple habits that create more happiness What Shawn calls the ‘turning point’ for his struggle with depression How to be happy even when you’re lonely and the importance of connection and community The first step YOU need to take to living a happier, more meaningful life Happiness is not an emotion; it is a framework, and that framework is getting built today! Xo Mel In this episode you’ll learn: 2:04: What is the definition of happiness? 3:12: Where can you find happiness amidst pain and fear? 10:41: What happens when you become fearful that you will never be happy again? 12:53: Step #1 to claiming happiness is recognition. This is why. 14:05: This is YOUR starting point for living a happier life. 15:49: These 4 simple habits for 21 days will change your life. 17:53: What kept Shawn going: the habits that pulled him out of a depression. 21:22: Reminder: Happiness is a team sport. 29:24: What loneliness actually is 32:37: The importance of social connection and community 35:14 The story we tell ourselves is how we navigate our lives. 40:35: It’s not the end of your story; the reminder I even needed 45:47: Happiness is an option, not a choice. 48:58: What Shawn learned in Flint, Michigan, about mindset and behavior 51:52: The tools and takeaways you need to remember after this conversation Disclaimer

In this episode, you are going to learn the art of having more fun. I share a hilarious story about a major wardrobe malfunction with you and two podcast crew members. You’ll laugh along at all the ridiculous details, but the takeaway is serious: Learning how to laugh at yourself is a superpower, and research says people who have a sense of humor are more respected and are viewed as more confident and intelligent by their peers. Today you’ll learn: How having fun in life is an art form How to turn something embarrassing into something hilarious and relatable How humor increases power and status Why it’s important to not take yourself too seriously How to create a bond and change the tone in any social situation Why it’s imperative to never buy a bodysuit that is too small Seriously? You need to laugh more. Let’s start today. Xo Mel In this episode, you’ll learn: 01:26: The best feeling in the world: taking your bra off at the end of the day 3:52: Chris tells us what the equivalent feeling is for men. 5:33: The major wardrobe failure I had yesterday. 9:23: Pro tip: always test drive a cool outfit before an event (especially if it includes shapewear). 12:09: The worst wedgie that I have ever had. 14:41: I can’t believe I just admitted this, but don’t we all do this? 19:20: How turning something embarrassing into something hilarious and relatable tightens bonds. 21:18: Let everyone in on the joke, it will change the dynamic. 22:24: My ultimate moment of relief. 26:22: How turning something embarrassing into something hilarious and relatable tightens bonds. 31:09: Why does Amy do stand-up comedy, and can you develop a sense of humor at any point? 33:52: According to research, the funnier the person, the more respect and power you hold. 38:08: I invite you to do this one thing: laugh at yourself. Disclaimer

Why do you always crave dessert after dinner? Or a snack mid-afternoon? Today we’re digging into the science of cravings: -Why you have them -How to tell the difference between a craving and actual hunger -How to eat your way to better health and a happier life. Dr. Amy Shah is a double-board certified medical doctor with training from Cornell, Harvard, and Columbia Universities and an expert on intermittent fasting, hormones, and food cravings. And today, I got you and me an appointment with her for free! Let’s friggin’ goooo! If you want to understand your body and how to make your metabolism work for you, Dr. Amy has the research and the tools to help you kick your cravings to the curb once and for all. In today’s episode, you will learn: *when to drink coffee in the morning so you stay energized all day *how cravings relate to dopamine and how to curb them so they never come back *why your sugar cravings are so strong and how to stop them *the truth about probiotics and which ones your body needs right now *what ghrelin and leptin are and why they are the secrets to a healthy metabolism *the shocking research that compares antidepressants to food and exercise *how to stop overeating Our bodies are complicated, but your health doesn’t have to be. Let Dr. Amy empower you to live a more vibrant, fulfilled, and energized life. In this episode, you’ll learn: 2:45: So what’s the difference between hunger and cravings? 6:00: Many of our poor food choices are not our fault. 19:30: So how do we fix our eating habits if we’re not always in control? 20:30: Food and exercise are more effective than drugs for anxiety and depression?! 23:20: So what are some of the foods that will boost natural hormones? 28:30: Drinking enough water during the day makes you eat less. 37:30: Here’s what food companies know about dopamine. 41:40: Do this when you want to stop overeating. 44:45: Why does dopamine work better when you reward yourself at random times? 46:30: What are psychobiotics and how do they stop cravings? 50:20: Here’s how your gut and your brain talk to each other and what that means. 51:30: What exactly is the relationship between food and bacteria? 55:15: So where do we start with supplements? 57:30: The #1 probiotic that you should be adding to your days. 59:30: How the hell do you get rid of your sugar cravings? 1:03:30: Do you get enough sleep? Here’s why that matters. 1:06:00 Why you should wait 45 minutes before you drink your coffee. 1:08:10: This is what Dr. Amy thinks about intermittent fasting and how she does it. 1:10:00: Eat a high-dopamine breakfast to start your day on the right track. Disclaimer

More and more adults are being diagnosed with ADHD, so today, we are unpacking the 6 surprising signs of ADHD. I also tell you why so many women, in particular, go undiagnosed. This episode is deeply personal, but my story is shared by so many women. I lived my entire life with symptoms of ADHD and crushing anxiety because of it. But I was never diagnosed until the age of 47—and I found out by fluke! So in this episode, I go deep into what ADHD is: a neurological disorder that affects the brain structurally and chemically. I explain the signs and the science behind what is going on in your brain to help you live a better life. If you ever wondered if you have ADHD, if you feel like menopause is making it worse, or if you struggle with anxiety, an eating disorder, or low self-esteem, you have to listen. All these might be symptoms of ADHD. This episode goes way beyond an inability to focus, because ADHD is so much more. This is an education in how your brain works, how focus works, and how to help yourself or someone in your life who may have ADHD. I’ve been wanting to record this episode for MONTHS, but I didn’t want to do it until I had first-class resources for you. Because every time I talk about my ADHD story, we get an avalanche of questions from listeners. I have regrets about that lost time when I did not know I had ADHD, and I don’t want you to have them, too. Today you’ll learn: *why women have been profoundly underdiagnosed *four key differences between genders with ADHD *why my diagnosis was both a blessing and a curse *the surprising way most women find out *six symptoms of ADHD that most people don’t catch *the connection between anxiety and depression and ADHD *resources and hacks to help you take charge over your symptoms Xo Mel In this episode, you’ll learn: 2:44: The surprising backdoor way I was diagnosed with ADHD. 6:30: What I learned about the “lost generation” that has blown me away. 7:45: A terrifyingly important statistic that led to this podcast episode. 9:00: The definition of ADHD that may make you feel better about yours. 10:15: Why are women underdiagnosed? The differences in symptoms. 19:30: This is how ADHD impacts your brain. 22:30: Breaking this myth about this symptom of ADHD. 24:45: A really clear metaphor to explain how your brain silences noise, or doesn’t. 32:00: How is it I have ADHD, yet I can hyper-focus? 34:00: More surprising symptoms of ADHD that might make your relationships hard. 38:00: This one hack helps me get birthday gifts for others on time. 40:00: The jobs I loved because they worked well with ADHD. 43:45: Now here’s the good news! 45:30: A predictive statistic about children that you’re going to want to hear. Disclaimer

According to Harvard professor Dr. Luana Marques, there is one sneaky habit that holds every single person back – and no one knows what it is. When she reveals the habit that holds you back, your first reaction will be to stop and think. And as you listen to her explain it and give you examples, you’ll be shocked that you’ve never before seen it in yourself or heard anyone else point it out to you… until now. You’re not the only one. I didn’t know about this habit until I was introduced to Dr. Marques’ work. What you learn today will change how you think about success, influence, mindset, and even anxiety and procrastination. This sneaky habit has been holding you back and you didn’t even realize how pervasive it is in your life. It’s not self-doubt. It’s not fear. It’s something even deeper. I want you to listen, because she’s the world’s leading expert on the topic, and this is one of those episodes that will make you never look at life the same again. Xo Mel In this episode, you’ll learn: 1:00: The sneaky habit that’s holding you back, according to Dr. Luana Marques 3:00: Dr. Marques’ story will inspire you and explain how she discovered these tools. 7:30: Why this specific habit is keeping you from your best life. 9:00: How this habit leads to anxiety and panic at work. 13:00: Dr. Marques’ turning point in finding the success she has, against all odds. 22:00: Unpacking exactly what this habit is and how it holds you back, including your body’s response. 27:30: The lie you keep telling yourself. 30:00: This is how your brain is working against you. 33:00: Simple tools from CBT Therapy research that make a difference. 36:00: Exactly what to do when your thoughts spin and how to change your mindset immediately. 42:00: This approach works even if you don’t believe it. 43:30: How do you stress less and find more peace? 47:00: The first thing Dr. Marques does when helping her clients change. 50:00: How these strategies apply to parenting and family. Disclaimer