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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If you're in your 20s and feeling lost, confused, or behind, you're not alone. Mel explains the three unique challenges facing this generation: the great scattering of friends and structure, the paradox of choice amplified by social media, and the pressure to achieve everything now. Learn three truths and practical tools, including a one-month project idea, to help you navigate this turbulent decade with clarity and confidence.
Neuroscientist Dr. Sarah McKay reveals how external factors and life experiences, not just biology, shape the brilliant, adaptable female brain from childhood through menopause. Learn how things like sleep, social connection, and reframing thoughts can significantly impact mood, energy, and cognitive function, and understand what's really happening in the brain during key life stages like puberty, pregnancy, and menopause. This episode dispels common myths and offers actionable insights to work with your brain, not against it.
Mel Robbins sits down with 88-year-old Judge Frank Caprio, known for his viral courtroom videos. Judge Caprio shares timeless life lessons forged from decades on the bench and personal challenges, including a recent cancer diagnosis. The conversation delves into the power of kindness, compassion, second chances, the influence of family, and finding purpose by serving others.
Mel Robbins sits down with musician Mon Rovîa for an unforgettable conversation about his journey from war-torn Liberia and life as a refugee to finding healing and identity through music. Mon shares deeply personal stories about overcoming trauma, shame, and survivor's guilt, and how journaling and the support of others helped him process his past. This episode explores themes of belonging, self-acceptance, and turning pain into purpose, highlighting Mon's unique Afro-Appalachian folk sound and his mission to help others heal.
Join Mel Robbins as she reveals the behind-the-scenes chaos and life-changing lessons from her first-ever sold-out live tour, an experience that forced her to confront immense fear and self-doubt. This episode unpacks 6 mindset shifts she used, including doing things bigger, bringing the fun, and starting with the end in mind. Learn why fear is a sign you care and discover the transformative power of doing the very thing you believe you can't.
Feeling tired and overwhelmed? Mel Robbins shares 7 small, science-backed habits that can significantly improve your energy, mood, and connection. Learn how looking at photos, dancing in the kitchen, remembering names, showing up for others, celebrating wins, making quick calls, and taking awe walks can make you feel more like yourself and connected to what truly matters.
Bestselling author James Patterson joins Mel to share heartfelt lessons from his new book, "The Number One Dad Book." He opens up about his own journey, regrets, and the simple yet profound ways dads can be more present and connect with their families. This episode offers relatable wisdom for fathers, father figures, and anyone navigating their relationship with a dad, emphasizing progress over perfection.
Inspired by comedian Jake Shane's raw honesty about hating his appearance, Mel Robbins delves into body image issues with psychiatrists Dr. Judith Joseph and Dr. Ashwini Nadkarni. They discuss how modern life's constant self-surveillance (the "otoscopic phenomenon") and societal pressures contribute to self-criticism and body shame. The experts provide a 4-step roadmap to challenge negative core beliefs, heal internal wounds, and build lasting confidence by accepting yourself as you are and living fully now.
Mel Robbins sits down with civil rights lawyer Bryan Stevenson to discuss his life's work fighting injustice, saving lives from death row, and founding the Equal Justice Initiative. He shares powerful stories illustrating the importance of proximity, compassion, mercy, and hope, even in the face of immense brokenness and systemic failure. Bryan emphasizes that each person is more than the worst thing they've done and encourages listeners to confront difficult histories, cultivate hope, and take action to build a more just world.
Mel Robbins speaks with performance coach Steve Magness about training your mind for extraordinary performance. Learn how world-class athletes overcome fear and build resilience by focusing on the 'inside game' over external achievements. Discover practical tools to handle self-doubt, rejection, and discomfort, priming your mind and body for success in any area of life through consistency, intentionality, and small, meaningful progress.
This episode offers a comprehensive guide to women's hormones across all ages with OB-GYN Dr. Jessica Shepherd. Learn how hormones function as messengers impacting every body system, from mood and metabolism to skin and sleep. Discover the science behind common issues like irregular periods, hormonal acne, midlife weight gain, and the profound effects of estrogen decline in perimenopause and menopause. The conversation covers the influence of lifestyle factors like stress and diet, demystifies hormone replacement therapy benefits and candidacy, and explores managing conditions like PCOS, endometriosis, and thyroid issues for better health and quality of life.
Mel Robbins sits down with Harvard psychologist Dr. David Rosmarin to fundamentally shift how you view anxiety. Discover the crucial difference between normal human nervousness and clinical anxiety, the mistakes many people make that worsen their fears, and a powerful four-step approach—Identify, Share, Embrace, Let Go—to harness anxiety as a tool for self-awareness, deeper connection, and building resilience. Learn practical tools and insights to stop spiraling thoughts and feel more in control.
Mel Robbins hosts negotiation expert Kwame Christian to teach a simple 3-step framework called “Compassionate Curiosity” for navigating any difficult conversation. They discuss why people avoid confrontation, the importance of self-respect over being liked, and how to manage emotions during conflict. The episode provides practical examples for applying these skills in relationships, work, and home life, emphasizing that confidence in conflict is a learnable skill.
Mel Robbins interviews Dr. Lisa Miller about the neuroscience of spirituality and its profound impact on mental health and overall well-being. Dr. Miller shares scientific evidence proving that humans are biologically wired for spirituality and that engaging with it can protect against depression, anxiety, and addiction. The episode explores the distinction between spirituality and religion, practical ways to nurture spirituality, and how crises can lead to spiritual growth.
Mel Robbins and Dr. Lindsay Gibson discuss emotionally immature parents and their impact on adult children. They explore signs of emotional immaturity, the different types of immature parents, and strategies for healing and setting boundaries. The episode emphasizes self-awareness and validation.
Mel Robbins and Lewis Howes discuss how to transform your financial future by addressing money wounds, resetting your mindset, and defining a meaningful mission. They share personal stories of overcoming debt and financial struggles, offering practical steps and habits to achieve financial freedom and peace. The episode emphasizes the importance of generosity, gratitude, and taking consistent action to build a better relationship with money.
Mel Robbins and Dr. Ethan Cross discuss strategies for managing negative self-talk and turning your inner critic into a supportive coach. They explore the functions of self-talk, the impact of chatter, and practical tools like distance self-talk, rituals, and mental time travel. The episode emphasizes the importance of self-compassion and customizing techniques to individual needs for emotional well-being.
Mel Robbins and her pregnant friend Jessie have an honest conversation about motherhood, covering fears, expectations, and the realities of raising children. Mel shares her experiences and advice on trusting the process, giving yourself grace, and prioritizing relationships with your kids as they grow. The episode emphasizes the importance of guiding children rather than dictating their lives and offers practical tips for balancing work and family life, plus an update from Jessie after her baby is born.
Dr. Eric Topol reveals how simple lifestyle changes can add years to your life and prevent diseases like cancer and dementia. He debunks anti-aging myths, emphasizing the importance of diet, exercise, sleep, and social connections. Learn how to take control of your health and longevity with evidence-based strategies.
Mel Robbins provides a masterclass in decision-making, teaching listeners how to trust their intuition, stop overthinking, and confidently make choices that lead to a better life. She explores the science behind intuition, differentiates between gut decisions and planned choices, and offers a framework for navigating difficult, conflicted decisions. This episode emphasizes the importance of self-trust and the belief that you can handle whatever comes next, making you unstoppable.
In this episode, Mel Robbins and Danielle Bayard Jackson explore the complexities of female friendships, offering insights into why they can be so challenging and how to navigate them successfully. They discuss the three affinities of female friendship—symmetry, support, and secrecy—and how these factors influence connection and conflict. The conversation covers topics such as managing jealousy, setting boundaries, and fostering long-term relationships, providing a roadmap for creating and maintaining meaningful female friendships.
Mel Robbins and Jay Shetty discuss actionable strategies for finding purpose, overcoming feelings of being stuck, and cultivating deeper, more meaningful relationships. They emphasize the importance of self-reflection, trusting your path, and recognizing the limitless expressions of love around you, encouraging listeners to shift their perspectives, embrace gratitude, and actively give love to others, fostering a life filled with intention and purpose.
Dr. Rocio Salas-Whalen discusses the truth about obesity, weight loss medications like Ozempic, and how to feel better. She emphasizes obesity as a chronic disease with multiple factors, including genetics and environment, and explains how GLP-1 medications work, who they are for, and the importance of medical supervision. Dr. Salas-Whalen also shares her personal experience and offers advice on having compassionate conversations about weight.
Mel Robbins discusses the societal pressures and expectations that make people feel behind in life, decade by decade. She shares research, listener stories, and mindset shifts to liberate listeners from the "invisible checklist" of milestones. The episode emphasizes embracing possibility, prioritizing values, and challenging outdated norms to create a fulfilling life at any age.
Dr. Tracey Marks and Mel Robbins discuss the intricate connections between anxiety and ADHD, offering actionable tools and strategies for managing symptoms. The episode explores the physical and mental manifestations of anxiety, the importance of lifestyle choices, and practical techniques for interrupting anxiety cycles. Dr. Marks emphasizes self-acceptance and understanding one's unique operating system to improve mental well-being.
Mel Robbins interviews Charlamagne Tha God on his journey of redemption and reinvention. They discuss his troubled past, mental health struggles, and the importance of therapy and self-love. Charlemagne shares insights on breaking toxic cycles, extending grace, and finding purpose through service, offering inspiration for personal transformation.
Mel Robbins interviews Harvard Business School professor Dr. Alison Wood Brooks about career advancement, negotiation, and communication. The episode provides actionable advice on how to earn more, get promoted, network effectively, and land your dream job. Dr. Brooks shares research-backed strategies for mastering negotiation, building influence, and handling difficult conversations with confidence.
In this episode, Mel Robbins shares four transformative books that have deeply impacted her life, offering insights and inspiration for listeners. She discusses how these books, ranging from daily meditations to thrilling fiction, provided her with new perspectives, courage, and connection. Mel emphasizes the power of reading to foster personal growth and shares personal anecdotes and the backstories of the authors.
Dr. Stacy Sims joins Mel Robbins to discuss exercise and nutrition for women's bodies, debunking male-centric fitness myths. They explore the science behind women's unique hormonal and metabolic needs, including the importance of eating before exercise, strength training, and working with the body's natural rhythms. Dr. Sims offers practical advice for women to optimize their health and fitness at any age.
Dr. Gabor Maté explores the profound impact of childhood trauma on adult mental and physical health, detailing how unmet needs and painful experiences shape behaviors and physiological responses. He emphasizes that trauma isn't the event itself, but the internal wound, offering insights into healing, self-compassion, and breaking free from unconscious patterns, highlighting that recognizing suffering and seeking help are crucial steps towards empowerment and a more connected life.
