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 Pulitzer Prize-winning author Charles Duhigg delve into the science of behavior change, introducing three "keystone habits" that profoundly impact focus, energy, and finances. They explain the habit loop (cue, routine, reward) and the ARC morning formula (anticipation, relaxation, connection). Learn how intentional tracking and the "golden rule" for habit modification can rewire your identity and transform your life.
This episode reveals how simple gratitude practices can profoundly impact your mental and physical health, moving beyond "toxic positivity" to real scientific benefits. Mel Robbins, along with experts Dr. Aditi Nerurkar and Dr. Tara Swart-Bieber, shares three actionable tools: writing an unsent letter, keeping a three-minute night journal for better sleep and reduced inflammation, and initiating gratitude text chains to foster connection. These tools are designed to intentionally reprogram your mind, reduce stress, and cultivate a more grounded and appreciative outlook on life.
In this insightful episode, therapist Lori Gottlieb joins Mel Robbins to discuss how the unconscious stories we tell ourselves shape our lives, often leading to self-doubt and anxiety. Gottlieb explains how to identify these faulty narratives, emphasizing the human tendency to blame others and the importance of "wise compassion." She provides practical exercises for "unknowing" old labels, filtering self-talk with "kind, true, useful" criteria, and setting boundaries with oneself to empower personal transformation and foster healthier connections.
Mel Robbins speaks with Dr. Karl Pillemer, director of Cornell University's Legacy Project, who shares powerful life lessons from thousands of people in their 80s, 90s, and 100s. They discuss common regrets, such as excessive worry and neglecting relationships, and highlight the importance of honesty, seizing opportunities, and traveling more. The conversation emphasizes that happiness is a choice and urges listeners to live intentionally, make amends, and prioritize health to avoid chronic illness, all driven by the understanding that life is incredibly short.
This episode provides transformative strategies for navigating challenging relationships, particularly with emotionally immature individuals, often family members. Mel Robbins introduces "The Let Them Theory," which emphasizes accepting others as they are rather than trying to change them, and instead, focusing on changing your own responses. She delves into two core truths: you cannot change other people, and most adults exhibit emotional immaturity akin to an eight-year-old. The episode offers practical tools for setting boundaries, managing emotional reactions, and shifting your approach to create closer, more peaceful connections without losing yourself in others' drama.
In this moving episode, Mel Robbins and her husband Chris welcome #1 New York Times bestselling author Mark Nepo to share profound wisdom from his work, especially "The Book of Awakening." They discuss overcoming feelings of being stuck by asking simple, non-judgmental questions, learning to honor personal gifts, and transforming daily routines into meaningful rituals. Mark emphasizes the importance of direct connection to life and embracing the full spectrum of human experience to find true resilience and kinship with others.
In an inspiring conversation, Mel Robbins and Shonda Rhimes delve into Shonda's personal journey from being a successful but fear-driven introvert to embracing a life of courage and authenticity through her "Year of Yes" philosophy. Shonda shares intimate stories, including her decisions to prioritize health, redefine relationships, and find hobbies beyond her global media empire. The episode provides a practical framework for identifying and acting on opportunities that lead to genuine fulfillment, emphasizing that overcoming fear builds confidence and clarity to shape a life that truly resonates with one's desires.
Mel Robbins interviews AI expert Allie K. Miller on how to leverage artificial intelligence to save time, make money, and simplify everyday life. Miller explains AI basics, generative AI, and four interaction modes for practical use: microtasker, real-time companion, delegate, and teammate. The discussion covers practical applications like vacation planning and job searching, addresses concerns about AI accuracy and job impact, and encourages embracing AI as a tool for personal and professional growth while dispelling common fears.
If you’ve ever had that quiet thought – “There’s more I’m meant to do” – this episode is your sign to pay attention. What if the life you want isn’t as far away as it feels? What if you could start seeing new possibilities right now? In this episode, Mel shares 3 powerful questions you need to ask yourself this week. Developed by Stanford University professors, these questions have helped millions of people design lives they love. They’re simple, but they’ll shake up how you think about your wor...
Mel Robbins and Dr. Alison Wood Brooks share a four-part framework (TALK: Topics, Asking, Levity, Kindness) from her popular Harvard course. Learn to prepare for conversations, ask engaging questions, use humor, and communicate with kindness to boost your confidence and connection. Discover practical tools for navigating difficult interactions, handling interruptions, and transforming everyday conversations into powerful opportunities for growth and deeper relationships.
Cognitive neuroscientist Dr. Amishi Jha joins Mel Robbins to discuss how the modern world constantly hijacks our attention and reshapes our priorities. She explains the brain's three attention systems – flashlight, floodlight, and juggler – and how stress impacts their function. Dr. Jha introduces a research-backed 12-minute daily mindfulness practice, a "push-up for the mind," to strengthen these systems, leading to better focus, clarity, and overall well-being. This episode provides actionable insights to reclaim your mental power in a chaotic world.
In this episode, you will learn what to eat to heal your body, starve cancer, and prevent disease - with the food you eat. Today, Mel sits down with Dr. Dawn Mussallem, a double board‑certified Mayo Clinic physician, the first cancer doctor ever on this podcast, integrative oncology pioneer, and stage 4 cancer survivor. Her colleagues at Mayo Clinic call her “the Magic Bullet” because of the incredible results she gets combining traditional medicine with lifestyle interventions. This conversatio...
This episode explores the critical difference between stress and overwhelm, often used interchangeably but medically distinct. Mel Robbins, along with Dr. K and Dr. Aditi, presents a four-step, science-backed plan to help listeners overcome feelings of being overloaded. The plan involves labeling feelings, biologically resetting with breath, mentally resetting via a 'brain dump,' and strategically adding active, chosen challenges to regain control.
Neurosurgeon Dr. Sanjay Gupta shares groundbreaking insights on chronic pain, distinguishing it from acute pain and emphasizing that all pain is processed in the brain. He discusses holistic approaches, including the MEAT protocol for injuries, the power of meditation, and the critical role of addressing psychological "baggage" like stress and anxiety. The episode offers an optimistic path to relief by rewiring the brain and leveraging the body's natural healing intelligence.
What if the one thing that matters most for your success isn’t talent, luck, or intelligence, but something you can build starting today? In this eye-opening conversation, renowned psychologist Dr. Angela Duckworth joins Mel to reveal the real science of success and what drives achievement – and it’s not what you’ve been told. You’ll learn why grit – the combination of passion and perseverance – matters more than talent, intelligence, or motivation alone. And today, you’ll learn exactly how to b...
Join Mel Robbins and New York Times bestselling author Rich Roll as they delve into the incredible journey of transforming one's life at any age. Rich shares lessons from his three jaw-dropping reinventions, from overcoming alcohol addiction to becoming an ultra-endurance athlete and navigating financial hardship while building a purpose-driven platform. This episode provides a roadmap for listening to your intuition, taking immediate action, prioritizing health, and embracing joy to rewrite your own story.
Mel Robbins explores why modern life feels less fun and shares scientific research demonstrating that micro-moments of joy are crucial for health, happiness, and resilience. She outlines six actionable ways to inject fun back into your life, from making small daily changes and saying yes to new experiences, to embracing imperfection and taking responsibility for creating fun. The episode emphasizes overcoming the fear of judgment and letting go of the belief that one is "too old" for play.
Dr. Ellen Langer, a renowned Harvard psychologist, challenges conventional views on health, stress, and aging, presenting groundbreaking research that demonstrates the profound power of our minds to influence our physical well-being. She explains that mind and body are a single unit, not separate entities, and introduces "mindfulness" as a way of being present and open to uncertainty, distinct from meditation. Through fascinating studies, including one where elderly men became biologically younger by simply believing they had traveled back in time, and hotel housekeepers lost weight by perceiving their work as exercise, Dr. Langer shows how shifting our perceptions can boost immunity, speed recovery, and alleviate chronic illness, empowering us to harness this inner power for a healthier, happier life.
Mel Robbins and Dr. Todd Rose discuss the "gigantic lie" of polarization, revealing that private opinions show people are more alike than different. They explain "collective illusions," where perceived group beliefs lead to self-silencing, amplified by social media and bots. The conversation highlights the profound health costs of inauthenticity and how embracing personal truth and the "Let Them, Let Me" philosophy can rebuild trust, increase life satisfaction, and foster positive societal change, much like historical movements such as the Velvet Revolution.
Astronaut and bioastronautics researcher Kellie Gerardi empowers listeners to defy limitations and pursue their biggest dreams. Kellie candidly discusses her journey from coat check girl to astronaut, the importance of designing one's reputation, and balancing an ambitious career with motherhood. She also opens up about her transparent IVF journey, highlighting the power of vulnerability and challenging societal expectations for women in STEM and mothers.
This episode features Mel Robbins and bestselling author Morgan Housel, who shares profound insights on transforming your financial life. They argue that true financial success and well-being stem from mastering behaviors like patience and self-control, rather than solely focusing on income or complex investment strategies. The discussion delves into overcoming the detrimental impact of social comparison, the illusion that more money solves all problems, and how redefining expectations can lead to genuine contentment and independence. Learn practical steps, like automating savings and understanding your spending motivations, to gain lasting control over your money.
Mel Robbins unveils her "Let Them Theory," a transformative tool for personal liberation. She details four areas where individuals mistakenly assume responsibility for others, explaining how this drains happiness and energy. By letting go of the need to control others' happiness, rescue them from problems, seek their understanding for personal choices, or prove one's worth, listeners can take back control of their own lives and foster inner peace and confidence.
What if the products you use every day, the air you breathe, and the food you eat is making you sick? Today, Mel speaks with Dr. Eric Topol, MD, one of the most cited scientists and researchers in the world, about the hidden toxins in your environment that are silently hijacking the health of you and your family. Dr. Topol shares the alarming truth about the microplastics and forever chemicals that are all around you, and how they’re linked to skyrocketing rates of infertility, cancer in young p...
This episode from Mel Robbins introduces eight simple yet scientifically-backed sentences designed to kickstart your day with a positive mindset and rewire your brain for success. Delving into concepts like directing your mind and the reticular activating system, Mel explains how these affirmations combat morning anxiety, foster self-belief, and encourage a proactive approach to life's challenges. Listeners will learn to cultivate a good mood for no reason, celebrate their efforts, and recognize their unique contributions to the world.
Mel Robbins and Professor Debbie Millman reveal a transformative process for designing the life you've always wanted, teaching you to move beyond what's probable to what's possible. Debbie shares insights from her renowned life design course, guiding listeners to envision their ideal future, overcome fear of failure, and make intentional decisions about their lives. This episode, accompanied by a free workbook, provides a powerful blueprint to stop letting life happen to you and start actively creating a fulfilling reality.
In today’s episode, you’ll learn how to gain control of your time, improve productivity, and get motivated (even when you don’t feel like it). By the time you finish listening, you’ll understand how to get things done, the surprising science of focus, and simple tricks to never procrastinate again. Joining Mel today is the #1 productivity expert and Georgetown professor Dr. Cal Newport. He is here to tell you: If you’re feeling unmotivated, burnt out, and tired of wasting time, there’s another w...
In this inspiring episode, Mel Robbins interviews self-made billionaire Emma Grede, co-founder of SKIMS, Good American, and Safely. Grede shares her journey from a challenging upbringing in East London to building multiple successful companies, emphasizing the importance of personal responsibility, choosing your thoughts carefully, and relentless hard work. She offers a masterclass in grit, vision, and execution, guiding listeners to pursue their dreams with excellence and embrace every experience as a step forward.
Grede discusses the power of finding glimmers in mundane jobs, the difference between excellence and perfectionism, and the critical role of strong relationships and deep market understanding in business. She also provides practical advice on pitching ideas, navigating rejection, and the necessity of adapting to new technologies like AI. This conversation is a powerful blueprint for anyone looking to transform their life and career.
Mel Robbins and musician Phil Cook redefine creativity, emphasizing it's an inherent human trait for everyone, not just artists. They introduce four powerful principles: shedding expectations, lowering the stakes, bringing your authentic self to your work, and finding personal sanctuaries. This episode provides practical tools to reconnect with intuition, make faster decisions, and live a more inspired, purpose-driven life by embracing creativity in everyday moments.
This special episode pays tribute to Judge Frank Caprio, "America's Nicest Judge," who recently passed away after a courageous battle with pancreatic cancer. In his last in-depth interview, Judge Caprio shares wisdom from his 88 years, emphasizing the transformative power of compassion, the importance of second chances, and how his humble upbringing and father's example shaped his judicial philosophy. He openly discusses facing his terminal diagnosis with grace, offering profound insights on what truly matters in life, family, and serving others.
In this episode, world-renowned physician Dr. William Li joins Mel Robbins to revolutionize the understanding of metabolism. He debunks four major myths, explaining that metabolism is hardwired and consistent for most adult life, contrary to popular belief. Dr. Li provides actionable strategies, including the benefits of intermittent fasting, targeted foods like beans and tomatoes, and the often-overlooked impact of stress and sleep on fat burning. This conversation empowers listeners to unlock their body's natural fat-burning system for better health and longevity.
