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Mel Robbins

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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The Mel Robbins Podcast

If you’ve ever said, “I’m not ready,” this episode is for you. 

It’s time to stop living small and start doing the things you’ve always wanted to do.

Today, Mel is going to change the way you think about fear, confidence, and going after what you really want. 

In this episode, Mel shares one of the most challenging and surprising experiences of her life: a sold-out, five-city live theater tour that forced her to face fear, perfectionism, and self-doubt in real time.

This past month, Mel did something she’s never done before: a multi-city sold-out live theater tour, complete with lighting cues, comedy skits, physical comedy, and more pressure than she’s ever felt. 

She wasn’t ready. But she did it anyway. And through the nerves, chaos, and self-doubt, she walked away with 6 life-changing lessons that will inspire you to finally do the thing you’ve been avoiding. 

If fear, overthinking, or perfectionism has been keeping you stuck, this episode will show you what’s waiting on the other side. 

Today you’ll learn: 

-The 6 mindset shifts Mel used to do something she was terrified to try

-Why fear is actually a sign you’re doing something meaningful 

-How to bring the fun when the stakes feel high 

-What to do when things go wrong—and how to keep going anyway 

-How to stop waiting to feel ready and start taking action 

Whether you want to change careers, start creating content, get back out there after heartbreak, or simply start a new dance class, it’s time to live life bigger. 

Because the truth is, you’ll never feel ready. 

And that’s exactly why you have to start.

For more resources, click here for the podcast episode page. 

If you liked this episode, your next listen should be: How to Find Your Purpose & Design the Life You Want

Connect with Mel:

 

Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

6 Powerful Mindset Shifts That Will Change Your Life

After listening to this episode, your brain will not be the same. 

In this episode, you’ll learn how to stop negative thoughts, heal from past trauma, and reset your mind for peace, focus, and resilience. 

Today, neuroscientist Dr. Caroline Leaf is here to share her evidence-based, 5-step Neurocycle method that has helped millions take control of their mental health – and will help you take your power back.

Dr. Caroline Leaf is a world renowned cognitive neuroscientist, and a pioneer in the science of neuroplasticity, which is the study of how your brain changes based on how you use your mind. 

For nearly 40 years, Dr. Leaf has been at the forefront of cognitive neuroscience, researching how you can reprogram the way your brain works by using your thoughts. 

What she teaches is life-changing: You can train your brain to work for you, not against you.

You’ll learn:

-How to break the cycle of overthinking and self-sabotage

-What trauma really does to your brain and how to heal it

-The surprising difference between your brain and your mind (and why it matters)

-The 5-step daily practice that helps you rewire any thought pattern

This isn’t just a conversation about mindset. It’s a masterclass in the science of unlocking the power of your brain.

For more resources, click here for the podcast episode page. 

If you liked the episode, check out this one next: How to Stop Negative Thoughts & Reset Your Mind for Positive Thinking

Connect with Mel: 

 

Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

You Can Change Your Brain: Neuroscientist Explains How to Rewire Your Mind & Stop Negative Thoughts

Today, you’re going to learn the simple trick to stop caring what other people think.

If you find that you take things personally, worry what other people think about you, are scared of being judged, or find that you can’t stop overthinking, you’ll love this episode.

You’ll learn how to stop people-pleasing and start doing what is right for you.

Featured in today’s episode is Chrissy Teigen, who opens up about her own struggles with people-pleasing. Mel gives Chrissy the coaching session of a lifetime, and what they talk about together will resonate deeply with you.

This episode is both deeply personal and highly practical. You’ll learn:

 • Why you care so much about what other people think.
 • How to Let Them think bad thoughts about you.
 • The tools you need to live your life on your own terms again.

 

Get ready to take back control of your life again and live it for yourself.

To listen to Chrissy Teigen’s new podcast on Audible, Self-Conscious with Chrissy Teigen, click here.

Get a copy of Mel’s new book, The Let Them Theory, which she mentions in this episode, here.

For more resources, including links to the studies mentioned in the episode, click here for the podcast episode page.

If you liked this personal, tactical, and relatable episode, listen to this one next: The One Tool to Transform Your Relationships: The Let Them Theory

Connect with Mel:

 

Watch the episodes on YouTubeGet Mel’s new book, The Let Them TheoryFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes Disclaimer

How to Stop Caring What People Think of You

Today's episode is a MUST listen. 

You will learn the surprising science of women’s exercise and nutrition, the mistakes you’re making, and the simple changes that lead to better health and longevity. 

For way too long, fitness and nutrition have been based on research done almost exclusively on men, and the women who have been following those strategies are left wondering why the fitness and nutrition guidelines don’t work for their bodies. 

That changes today. In this firecracker of an episode, Mel sits down with Dr. Stacy Sims, a world-renowned exercise physiologist and nutrition scientist, to break down exactly how you, as a woman, should be eating, training, and recovering for your hormones, metabolism, and overall health.

Dr. Sims reveals why traditional fitness advice is failing women. 

She talks about how intermittent fasting drains your energy and why your workouts leave you exhausted instead of strong. 

She explains why fasted workouts, calorie restriction, and extreme cardio can actually make it harder to lose weight and what you should be doing instead to build muscle, burn fat, and feel amazing at every stage of life.

Ever wonder why men seem to drop weight faster than you? Or why your workouts feel great one week and awful the next? There’s a reason for that. 

Dr. Sims will tell you, it’s all in your hormones.

Inside this episode, you’ll learn:

-Why women should NEVER train like men (and what to do instead)

-The #1 mistake you’re making in the gym—and how to fix it

-The truth about fasted workouts (spoiler: they might be wrecking your metabolism)

-Why eating too little could be making you gain fat—not lose it

-How to work with your cycle for better energy, results, and recovery

-What every woman needs to know about perimenopause and menopause training

If you’ve ever felt like your diet and workout plan isn’t working, this episode will change the way you approach fitness and nutrition forever.

For more resources, click here for the podcast episode page. 

If you liked this episode, your next listen should be: Look, Feel, & Stay Young Forever: #1 Orthopedic Surgeon’s Proven Protocol

Connect with Mel: 

 

Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy

In today’s episode, you’ll get the positive boost you’ve been needing for a long time. 

Mel is teaching you how to upgrade your energy, mood, and mindset with 7 tiny changes you can make in your life today. 

Right now, life feels like it is speeding by; there is so much to do, and life feels really overwhelming. You’re tired, overbooked, and wondering why everything feels harder than it should. 

The fix is right in front of you. And it isn’t a life overhaul. 

It’s small, science-backed habits that reconnect you to yourself, your people, and what really matters. 

These 7 small fixes make you feel incredible. 

They will help you feel more like yourself again. 

In this episode, Mel shares the simple, overlooked habits that help her feel better and have more good days. These habits are grounded in research, proven to boost your mood, lower your stress, and strengthen your relationships. They are proven to work, even when you’re already exhausted or short on time. 

Mel tells you powerful personal stories, shares uplifting research, and reads one unforgettable letter that will make you want to write a note to someone you love today. You’ll also learn what you need to do in your kitchen for more energy in an instant, the one word that creates an instant connection with someone, the best way to keep your relationships strong, and why you need to take 180 seconds to go on what Mel calls an “awe walk.” 

If you’ve been feeling disconnected, worn out, or like you’ve lost your spark, this episode is your reminder that it doesn’t take much to feel better. These small habits give you big rewards. 

These are the 7 habits Mel uses when she needs an energy upgrade, and now, she’s sharing them with you.

This episode is sponsored by our exclusive insurance partner, Amica. 

For more resources, click here for the podcast episode page. 

If you liked this episode, your next listen should be: 8 Habits That Will Change Your Life: The Expert Advice You Need This Year

Connect with Mel: 

 

Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

Tiny Fixes for a Tired Life: 7 Habits That Make Your Life Better

These 6 pieces of advice are exactly what you need to hear. 

And buckle up, because today, Mel is not holding back. 

If you’re feeling lost in your 20s, this episode is your roadmap to making this decade better than you ever imagined. 

Whether you’re in your 20s, love someone who is, or just feel behind in life, this episode is for you. 

Mel is pulling back the curtain on what nobody tells you about your 20s. It’s normal to feel lost. You are not alone. 

And in this episode, she’s giving you the truths, mindset shifts, and tools you need to help you move forward with clarity, confidence, and self-compassion. 

You’ll learn: 

-The 3 massive identity shifts that hit in your 20s (and why you feel so lost) 

-Why you're stuck in the paradox of choice, and how to break through it 

-What “the great scattering” is and why it explains everything about your 20s 

-The truth about decision-making (hint: there are no wrong choices) 

-A one-month challenge to help you get unstuck and build momentum, fast 

No matter your age, this episode will reframe how you think about your timeline, your purpose, and your next move. 

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. 

If you liked the episode, check out this one next: 13 Things I Wish I Knew in My 20s

Connect with Mel: 

 

Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

Feeling Lost in Your 20s? You Need to Hear This

You’re about to hear what a heart surgeon wishes you knew sooner. 

If you’ve ever wondered what’s really going on inside your body, or what habits are silently destroying your heart, this episode could be a lifesaver. 

Dr. Jeremy London is a renowned heart surgeon with 25 years of experience. After performing thousands of heart surgeries, he’s seen what wrecks the human heart, and he has one mission: to keep you off his operating table. 

He’s not here to scare you. He’s here to tell you the truth about what’s wrecking your heart and how to protect it. 

And in this conversation, he’s breaking it all down: what to avoid, what to do, and how to make the changes that truly matter. 

You’ll learn: 

-The foods a heart surgeon refuses to eat, and what he eats instead 

-2 so-called “healthy habits” that could be putting you at serious risk 

-The real warning signs of a heart attack (and what to do if you’re alone when it hits) 

-The small daily changes that can protect your one precious heart and add years to your life. 

Consider this your personal appointment with one of the world’s top heart surgeons. It just might be the most important one you’ll ever have. 

For more resources, click here for the podcast episode page. 

If you liked the episode, check out this one next: Eat THIS to Lose Fat, Prevent Disease & Feel Better Now With Dr. William Li. 

Connect with Mel: 

 

Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

Don’t Learn This Too Late: 5 Things Top Heart Surgeon Says You Must Avoid to Live Longer

In this episode, you’ll learn the secret to getting anything you want in life. 

You’ll also learn how to build unshakable self-confidence, turn rejection into fuel, and push through doubt to create a life you're proud of. 

Today, legendary film producer Will Packer is here to help you create a blockbuster life. 

He is one of the most successful producers and filmmakers in the world, with ten #1 box-office hits and over $1 billion in ticket sales. 

Will pulls back the curtain on how he thinks, how he moves through fear, and what it really takes to make it in any industry, on your own terms. 

You’ll learn:
-How to use rejection as redirection 

-Why you don’t need all the answers before you start 

-The #1 mindset shift that helped Will bet on himself 

-What every dreamer needs to hear about failure, detours, and self-worth 

-The surprising strategy behind Will’s biggest career leap 

-How to stop overthinking and start building the life you want 

This isn’t just a conversation about success. 

It’s a masterclass in trusting yourself, doing the work, and building a career – and life – you believe in. 

For more resources, click here for the podcast episode page. 

If you liked the episode, check out this one next: A Process for Finding Purpose: Do THIS to Build the Life You Want

Connect with Mel: 

 

Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

How to Stop Doubting Yourself & Get Anything You Want in Life

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

Outsmart a Narcissist: A Proven 4-Step Plan to Take Your Power Back

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

The Truth About ADHD in Adults: Harvard’s Dr. Chris Palmer Explains the Research

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, LaunchWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s newsletter Disclaimer

How to Build the Life You Want: Timeless Wisdom for More Happiness & Purpose

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