You can change your life and Mel Robbins will show you how. The Mel Robbins Podcast is the #1 podcast on the globe for a reason: Mel’s simple, research-backed advice has changed millions of people’s lives, and in every episode, she’s giving you all her hard-fought secrets, science-backed tools, and deeply personal stories, so you can change yours too. If you’re a new listener, you’re in the right place. Every episode will empower you to create a better life and help you take a step toward the life you want. Want more? Follow along at @melrobbins
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Mel Robbins and expert Priya Parker provide a playbook for creating deeper, more fun human connections. They reveal how defining the purpose of any gathering, from family dinners to work meetings, is key to avoiding disappointment. Listeners will learn to navigate "unhealthy peace" by embracing healthy conflict, using activities over constant talk, and employing "magical questions" to foster memorable interactions. The episode emphasizes that anyone can transform their social life by being intentional and raising their standards.
Mel Robbins speaks with New York Times bestselling author Sarah Jakes Roberts, who shares her deeply personal journey of overcoming shame and self-doubt from teen pregnancy. They explore the transformative power of self-compassion over punishment, advocating for embracing one's entire story—the "leftovers" of life—to build an authentic future. This conversation highlights how acknowledging inherent value and setting boundaries can lead to true confidence and a purposeful existence, inspiring listeners to dare to believe in their evolving selves.
This episode features Dr. John and Dr. Julie Gottman, who have dedicated five decades to studying the science of successful relationships. They delve into how the first minutes of a fight can predict divorce, the "Four Horsemen of the Apocalypse" that erode connections, and practical antidotes for each, including their "notebook method" and the crucial "State of the Union" meeting. Listeners will learn to transform conflict into understanding, cultivate respect, and build daily rituals that nurture deep, enduring love.
This episode from Mel Robbins offers a powerful reset for your evenings, introducing seven simple, science-backed phrases designed to quiet a racing mind and promote restorative sleep. Drawing on insights from neuroscientists and psychologists like Dr. Alia Crum and Dr. Lisa Damour, Mel explains how to acknowledge feelings, reclaim your mental space, and prime your brain for a happier, more positive day ahead, ultimately transforming negative rumination into a proactive routine for well-being.
Carla Harris, a respected Wall Street leader, offers indispensable career coaching to empower listeners to thrive in a rapidly changing world. She covers essential topics like overcoming fear and fatigue, strategically seeking promotions and raises, leveraging AI for efficiency, and building influential relationships. Learn how to transform self-doubt into confidence and actively design your "Me 3.0" career, ensuring you're positioned to win, not just react, to new opportunities.
Dr. Brennan Spiegel reveals how the invisible force of gravity profoundly impacts our health, affecting everything from digestion and mood to energy and aging. He introduces the concept of "gravity intolerance" and offers practical strategies, from specific foods to targeted exercises, to improve our body's relationship with gravity. This episode challenges traditional health perspectives and provides empowering insights for feeling better.
Mel Robbins guides listeners through a mid-year reset, prompting reflection on often-overlooked accomplishments and the importance of having things to look forward to. Drawing on her recent demanding tour, she shares humorous behind-the-scenes stories and scientific insights on habituation, emphasizing how conscious choices about mindset and future plans can reignite joy and purpose, transforming the rest of the year.
Former Secret Service agent Evy Poumpouras shares psychological tricks to read anyone, spot liars, and stay in control. She teaches how to establish a behavioral baseline, decode body language, recognize verbal red flags, and understand that actions often reveal more truth than words. The episode empowers listeners to protect their energy, navigate difficult people, and make confident decisions by trusting their observations and taking responsibility for their own challenges.
Dr. Tara Narula, a cardiologist and stress expert, shares a research-backed blueprint for building resilience, defining it as adapting to change rather than bouncing back. She provides tools like acceptance, flexible thinking, and the importance of social support and self-care. This episode offers practical strategies to manage stress, find hope, and discover purpose, even amidst life's most overwhelming challenges.
Mel Robbins and Daniel Pink explore findings from the World Regret Survey, the largest study on human regret. They unveil four universal regret types
Foundation, Boldness, Moral, and Connection
and discuss why things not done often haunt us most. Listeners learn practical strategies, including a 3-step process, to face regrets with self-compassion, extract valuable lessons, and use them as a guide to shape a more fulfilling future.
Renowned therapist Kelly McDaniel introduces "Mother Hunger," a primal yearning for love, safety, and guidance not received in childhood, even from well-meaning mothers. This hidden wound manifests as anxiety, people-pleasing, burnout, and disordered eating in adulthood. The episode explores how early attachment shapes personality and offers a framework for understanding and healing these deeply rooted patterns by learning to nurture, protect, and guide oneself, fostering compassion and breaking intergenerational cycles.
Dr. Vonda Wright returns to empower listeners to overcome common aging fears and excuses, emphasizing that it's never too late to invest in one's health. She reveals critical decades for proactive care, debunks myths about aging, and shares a simple 4-step protocol for daily walking, strength training, balance, and cardiovascular fitness. The episode also delves into the metabolic importance of muscle, protein intake, and making informed choices about menopause and HRT, urging women to prioritize self-care and become active participants in their well-being.
In this episode, Mel Robbins addresses the universal feeling of being stuck, explaining it's a signal for growth, not a flaw. She uncovers three common traps: not being ready to change, overthinking simple next steps, and hesitating to take action. Through relatable listener questions and practical coaching, Mel provides actionable solutions for each trap, emphasizing the power of making a decision, simplifying goals into 15-minute daily actions, and embracing "prototyping" to build momentum and achieve meaningful progress in any area of life.
Join Mel Robbins and confidence expert Dr. Shadé Zahrai as they unveil a powerful, research-backed 4-part framework designed to eliminate self-doubt and build unshakeable confidence. Discover how self-doubt manifests in sneaky ways like overthinking and procrastination, and learn practical tools to cultivate self-acceptance, agency, autonomy, and adaptability. This episode provides actionable strategies to transform your self-image, communicate with ease, and show up as the confident person you truly are.
Mel Robbins and social scientist Kasley Killam discuss the pervasive challenge of adult loneliness, revealing startling statistics on declining social interaction. They introduce "social health" as a crucial pillar of well-being, explaining its profound impact on longevity and mental health. The episode provides practical strategies, like the "Excuse vs. Need" framework and the "5-3-1" rule, empowering listeners to overcome barriers and proactively cultivate meaningful friendships.
Dr. Leslie K. John, a Harvard Business School professor, discusses her groundbreaking research on honesty and self-disclosure. She explains why the conventional advice to avoid oversharing is backwards, and how undersharing actually deepens loneliness, hinders career progress, and negatively affects well-being. The episode provides practical tools like the "I feel, I need" framework and insights into how strategic revelation builds trust, enhances relationships, and even improves physical health.
Dr. Lucia Aronica introduces the Stanford framework for "Epinutrition," emphasizing that food is not just fuel but genetic information. She explains how everyday choices, particularly diet, can influence gene expression to improve health, slow aging, and boost energy. The discussion highlights specific "epinutrients" found in common foods like tomatoes, broccoli, garlic, and chocolate, and offers practical tips for maximizing their benefits to rewrite your health story at a cellular level.
Dr. Nadine Burke Harris, a leading expert in trauma science, explains that many frustrating adult patterns stem from an overactive stress response wired in childhood, not personality flaws. She details Adverse Childhood Experiences (ACEs) and introduces "buffering" as a powerful method to re-regulate the body and heal. Discover practical, evidence-based tools, including the "I'm here" method, to calm your nervous system, improve health, and foster healthier relationships.
Feeling overwhelmed or stuck? Mel Robbins offers a powerful, research-backed framework to set and achieve personal goals. This episode outlines five essential rules, including clarifying your "why," building a supportive team, and leveraging consistent small actions, to help you reclaim control, find meaning, and integrate what truly matters into your busy life. By applying these steps, you'll gain clarity, motivation, and momentum to pursue your aspirations immediately.
This episode with Stanford neuroscientist Dr. Tina Seelig debunks the myth that luck is solely by chance, explaining it as a skill built through intentional actions and mindset shifts. Dr. Seelig introduces a three-step framework to create your own luck: building your "sailboat" (internal work like core values and risk assessment), recruiting your "crew" (networking and generosity), and "hoisting the sail" (purposeful hard work and curiosity). Listeners will learn actionable ways to identify and seize opportunities, transforming their lives to feel luckier and more in control, even amidst challenges.
In this episode, Dr. Mike Varshavski confronts the alarming spread of health misinformation, explaining how it causes stress, delays care, and leads to preventable illness. He discusses the systemic failures of the healthcare system, the financial burdens on patients, and the declining state of primary care. Dr. Mike also shares deeply personal insights on grief and caregiving, using an “energy cups” analogy, while providing practical guidance on identifying medical red flags, understanding vaccines, and addressing the growing issue of teen nicotine addiction. Ultimately, the conversation aims to equip listeners with clear, science-backed information to make confident health decisions and prioritize well-being.
Uncover the best money advice with four world-renowned financial experts who offer essential rules to transform your financial life. Learn to track your spending, categorize your money into four key buckets, leverage compound interest through automatic savings, and redefine your mindset around wealth. This episode provides practical, research-backed strategies to help you stop feeling overwhelmed and start building financial freedom, regardless of your current situation.
Mel Robbins sits down with neurologists Dr. Ayesha and Dr. Dean Sherzai to discuss Alzheimer's, dementia, and comprehensive brain health. They explain how brain decline begins decades before symptoms and that genetics are not destiny. The doctors introduce their "NEURO" framework, covering Nutrition, Exercise, Unwind, Restorative Sleep, and Optimize Cognitive Activity, providing actionable, science-backed strategies that can reduce dementia risk by over 50%. This empowering conversation offers practical steps to protect and even grow your brain at any age.
This episode is a MUST listen. If you’ve ever felt behind, stuck, overlooked, or underpaid, you need to hit play. This is the most motivational, eye-opening episode that you will ever hear, and it will give you the roadmap to become the bolder, braver, more confident, and richer version of yourself you know you’re meant to be. Today, Mel is joined by Barbara Corcoran. Barbara is one of the original Sharks on Shark Tank, a real estate mogul, and one of the most influential self-made women in busi...
This episode features celebrity stylist Erin Walsh, who introduces a transformative method for intentional dressing: asking "How do I want to feel?" daily. She explains how this question empowers individuals to use their existing wardrobe as a tool for self-expression, confidence, and aligning with their desired identity, moving beyond societal pressures or body insecurities. Real-life examples from Mel and her team demonstrate the profound emotional and mental shifts this simple practice can create, proving that our clothes can be a powerful catalyst for personal growth and self-love.
If you’ve ever wondered whether your bloating is normal, what your poop is supposed to look like, or why your stomach seems to have a mind of its own… you are definitely not the only one. This conversation is hilarious, science-backed, and packed with the answers to questions we all have but rarely ask. By the end, you’ll understand your body better, feel less embarrassed about what it’s doing, and finally have a practical guide to taking care of your gut instead of guessing. Today, Dr. Trisha P...
This episode features cognitive scientist Dr. Maya Shankar, who shares powerful strategies for coping with life's unpredictable turns and reinventing oneself. Through personal stories and scientific insights, she explains how to shift your relationship with change, move beyond identity foreclosure, and utilize tools like self-affirmation, cognitive reappraisal, and motivation hacks. The conversation empowers listeners to quiet spiraling thoughts, embrace uncertainty, and confidently bet on their evolving future self to create a better life.
This episode is a MUST listen. Mel calls it one of the most important conversations she has ever had on The Mel Robbins Podcast. Most women don’t know this, and this information could save the life of a woman you love. If you are thinking you’re “fine,” while quietly suffering through symptoms that are treatable, you probably don’t know this life-saving medical fact either. Today, Mel is joined by Dr. Rachel Rubin, MD, a leading urologist and sexual health expert, to talk about hormones, menopau...
Today’s episode will change how you think about your entire life. Because today you’re meeting a top cancer surgeon who’s going to help you think about one of life’s big questions - the kind you don’t usually ask yourself because you’re just too busy: What really matters in life? Maybe you’ve been feeling off. Like you’re doing a lot… but you’re not sure it’s the right stuff. Maybe you’re craving clarity… what to focus on and what to stop wasting your time on. Well that’s the kind of guidance yo...
Mel Robbins presents "Life Admin Day," a powerful 5-block framework designed to help you conquer the overwhelming administrative tasks that steal your time and energy. Learn to schedule appointments, run overdue errands, manage finances, and declutter your inbox by dedicating one focused weekday. This system aims to reduce stress, free up weekends, and empower you to stay on top of your life with newfound clarity and control.
