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

What if you could sit down with your parents and finally tell them what they got wrong? Or ask your kids what they wish you'd done differently?
Today, Mel and her daughter Sawyer are having the kind of honest conversation most families never have.
And Sawyer isn't holding back.
She asks Mel lots of questions, including:
-What do you think you got wrong as my mom?
-What do you wish you did differently?
-What did raising three kids teach you?
Mel talks about her biggest regrets, the mistakes she's still making, and the ways her own childhood shaped the mother she became.
But what makes this conversation so special is that Sawyer shares her side, too.
You'll hear why Sawyer sometimes turns to her dad instead of Mel, what she wishes her mom understood about her, and how even the most loving families can fall into patterns that leave everyone feeling frustrated or misunderstood.
As Mel and Sawyer talk, you'll hear things you can do to make your relationships better, too.
In this episode, you'll learn:
- What Mel wishes she'd done differently raising her three kids
- Why Mel regrets trying to help her kids and what you can do to avoid this mistake
- What adult children wish their parents understood
- How your childhood shapes the way you communicate, show love, and handle conflict
- Why mothers and daughters can have such complicated relationships
- One simple question that can change how you communicate with the people you love
- How to stop repeating the same arguments and frustrations in your family
- A practical way to stay calm when someone pushes your buttons
- Why you don't always need to agree to understand each other
- How to build a closer, more loving relationship with your family, no matter how old you are
Whether you're a mom looking back on raising your kids, an adult who wishes your parents understood you better, or someone who wants less tension and more connection with your family, this conversation will give you a new perspective.
You can't change everything that happened in your family, but you can change how you understand each other and what happens next.
For more resources related to today’s episode, click here for the podcast episode page.  
If you liked the episode, check out this one next: You Learn This Too Late: This One Idea Might Change Your Entire Life
 
Mel also wants to tell you:

Try the 23g protein shot I drink every single morning
Join 2 million readers loving my weekly newsletter - full of tips, tools, and inspiration
The Let Them Theory: read the book everyone’s talking about 
Watch the episodes on YouTube 
Connect with me on Instagram
Follow the show’s Instagram for clips, behind the scenes, and more 
Find some daily positivity on my TikTok
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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

How Did Your Parents Mess You Up? My Daughter Got Brutally Honest About What I Got Wrong

How do you know if the person you love is “the one”?
How do you know when it's time to walk away?
How do you resolve your differences without blowing up your relationship?
If you've been questioning your relationship, struggling to find love, feeling like you're losing yourself in your partner's life, or trying to get over a breakup, this conversation is for you.
In this incredibly personal, funny, and honest conversation, Mel sits down with her 27-year-old daughter, Sawyer Robbins, to answer some of the hardest questions about love, dating, and relationships.
Sawyer has a list of questions from her friends, her sister, the audience, and her own life, and Mel has no idea what she's going to ask.
After 30 years of marriage, Mel has learned a lot about what makes relationships work, what tears them apart, and the mistakes she wishes she could go back and change.
And today, she's sharing that advice with her own daughter and with you.
Mel opens up about the relationships she regrets, the years she spent avoiding her own problems by dating someone else, the sacrifices she's made in her marriage, and the things she wishes she'd understood when she was Sawyer's age.
In this episode, you'll learn:
-The 3 signs someone is an incredible person, but not the right person for you
-How to know when to stay in a relationship, when to leave, and when it's time to be single
-Why Mel regrets never being single in her 20s and what she wishes she'd done differently
-How to recognize the relationship patterns you keep repeating and what it takes to break them
-The difference between making compromises in a relationship and sacrificing the dreams and values that matter most to you
-What to do when your partner's career, ambition, or dreams seem more important than yours
-How to support someone you love when they're struggling without trying to fix their problems for them
-How to encourage your partner to grow without making them feel like they're not good enough
-The surprising reason why trying to change your partner often creates more problems
-How to handle disagreements when you and your partner want completely different things
-How to rebuild your confidence in dating when you feel like nobody is choosing you
-The most important advice for getting through a breakup when the future you imagined together suddenly disappears
-Why being right in an argument may be the very thing keeping you from feeling connected to your partner
Whether you're single, dating, married, or starting over after heartbreak, this conversation will change how you think about love and what you should be looking for in a relationship.
You deserve a relationship where you don't have to lose yourself to love someone else.
If you are in a relationship right now or you're still looking for it, this conversation will help you understand what you need to look for and how to find it.
For more resources related to today’s episode, click here for the podcast episode page.  
If you liked the episode, check out this one next:
 
Mel also wants to tell you:

Try the 23g protein shot I drink every single morning
Join 2 million readers loving my weekly newsletter - full of tips, tools, and inspiration
The Let Them Theory: read the book everyone’s talking about 
Watch the episodes on YouTube 
Connect with me on Instagram
Follow the show’s Instagram for clips, behind the scenes, and more 
Find some daily positivity on my TikTok
Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
Disclaimer

 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

3 Signs You’re With the Right Person or if You Are Settling (Best Relationship Advice)

What if the best part of the year hasn’t happened yet?
If you’ve been feeling stuck, behind, and sick of your own bad habits, this conversation is for you.
In this powerful and deeply personal episode, Mel sits down with bestselling author, entrepreneur, and one of favorite people Ed Mylett.
They talk about what it takes to stop living on autopilot and start building a great life, at any age.
Ed believes you are always one decision away from a different life.
But here’s where Ed’s advice is completely fresh and different:
Ed says building a great life isn’t about doing more, achieving more, or adding another goal. He knows:
The most powerful thing you can do is make room for the life you want by letting go of what is keeping you stuck.
After losing his father and facing serious health challenges of his own, Ed was forced to rethink the way he was living. He began questioning what success really means, how much of his life he had wasted worrying, and whether the things he was chasing still mattered to him.
What he found, and is sharing with you today, changed the way he thinks about time, confidence, purpose, relationships, and what makes a life meaningful.
In this episode, you’ll learn:
-How you can change the direction of your life with one decision
-The simple life audit Ed uses to figure out what he needs to let go of
-How to break the patterns that keep pulling you backward
-Ed’s simple tool to stop worry and take back control of your life
-To create a different future, even when your current circumstances make you feel stuck
-How to build confidence by creating small wins that prove you can trust yourself
-To trusting your intentions, even when you doubt your abilities
-How “one more day” helped save Ed’s father’s life, and became one of Ed’s most powerful ideas.
-Why you are most qualified to help the person you used to be, and how your greatest struggles can become a source of purpose
-How helping someone else can pull you out of helplessness and reconnect you with your own value
-The daily habit Ed is using to create more clarity, purpose, and meaning in his life
-Why waiting until “someday” to enjoy your life is one of the biggest mistakes you can make
Ed’s story is a reminder that your mistakes are not proof that you failed.
Your past is not proof that you’re stuck.
And the experiences you wish you could erase may become the very things that allow you to make a difference in someone else’s life.
If you’ve been waiting for a sign that it’s not too late to change your life, this is it.
You’re not done.
There is still time left on the clock.
And your next chapter can start today.
For more resources related to today’s episode, click here for the podcast episode page.  
If you liked the episode, check out this one next: The Science of Making & Breaking Habits: How to Change Your Life in 1 Month
Mel also wants to tell you:

Try the 23g protein shot I drink every single morning
Join 2 million readers loving my weekly newsletter - full of tips, tools, and inspiration
The Let Them Theory: read the book everyone’s talking about 
Watch the episodes on YouTube 
Connect with me on Instagram
Follow the show’s Instagram for clips, behind the scenes, and more 
Find some daily positivity on my TikTok
Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
Disclaimer

 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

It’s Not Too Late: The 5 Shifts That Will Change the Rest of Your Year with Ed Mylett

How do you know when it’s time to let go of something in your life?
And how do you know if you should keep fighting for it or finally move on?
You need this episode because you probably have something in your life right now that’s draining your energy.
Maybe it’s a relationship you’ve outgrown.
A job that makes you miserable.
A goal that no longer feels right.
Or a way of thinking about yourself that’s holding you back.
You know something needs to change, but you’re having a hard time letting go.
Today, Mel will teach you how to recognize what’s weighing you down, trust what your energy and intuition are telling you, and make room for something better.
You’ll learn how to recognize the difference between something worth fighting for and something that’s keeping you stuck, why certain people and situations leave you feeling drained, and how to stop pouring your energy into things that give nothing back.
And you’ll discover why letting go of something can be the beginning of an entirely new chapter in your life.
In this episode, you’ll learn:
- How to know when it’s time to let go or keep fighting for something
- The 2 biggest energy drains you need to let go of
- How to use your intuition and energy to make difficult decisions
- How to recognize when a relationship, job, or goal is draining your energy
- What your inner compass and fuel gauge can teach you about your life
- Why letting go creates space for new opportunities and growth
- How to stop resisting change and start moving toward what’s next
This is an encore episode with a brand-new introduction inspired by the changing seasons and fresh insights on how to let go of what no longer serves you.
If you’ve been feeling stuck, exhausted, uncertain, or afraid to move on, this episode will help you recognize what it’s time to release, trust yourself, and make room for the next season of your life.
For more resources related to today’s episode, click here for the podcast episode page.  
If you liked the episode, check out this one next: Feeling Stuck? The Simple Rule That Can Change Your Life
Mel also wants to tell you:

Try the 23g protein shot I drink every single morning
Join 2 million readers loving my weekly newsletter - full of tips, tools, and inspiration
The Let Them Theory: read the book everyone’s talking about 
Watch the episodes on YouTube 
Connect with me on Instagram
Follow the show’s Instagram for clips, behind the scenes, and more 
Find some daily positivity on my TikTok
Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
Disclaimer

 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

How to Let Go of What No Longer Serves You

In today’s episode, you’re going to learn why you’re more capable than you think, what’s keeping you stuck, and the science-backed tools to unlock your full potential.
Here to show you how to get more out of your life, your work, and your relationships is Adam Grant – a #1 New York Times bestselling author, renowned organizational psychologist, and one of Mel’s favorite thinkers, authors, and people of all time! 
Adam Grant is one of the world’s leading experts on motivation, human potential, and the science of success. He is a professor at the Wharton School of Business and the author of six #1 New York Times bestsellers. 
In this conversation, Adam will prove to you that your potential is not determined by where you are today, but by how much you are capable of growing.
If you feel stuck, frustrated, or disappointed with where you are in life, it doesn’t mean you’ve reached your limits. It may mean you need to find a different path forward.
Adam breaks down the science of what helps people grow, make better decisions, build confidence, and create meaningful connections with others.
He also shares fascinating new research on why some relationships feel effortless, how to strengthen your friendships, and the simple habits that help you connect with people on a deeper level.
And even if you’ve read Adam’s books, Mel and Adam explore surprising new research and practical strategies that will change how you think about yourself and the people in your life.
In this episode, you’ll learn how to:
- Stop overthinking and make better decisions
- Recognize when it’s time to change direction in your career or life
- Unlock potential you didn’t know you had
- Build confidence before you feel ready
- Use one simple question to get better advice and make smarter choices
- Find mentors and people who help you grow
- Make progress toward your goals without burning yourself out
- Reconnect with old friends and strengthen your relationships
- Use the science of “pebbling” to make people feel seen and appreciated
- Create stronger connections with friends, family, and coworkers
By the end of this episode, you’ll understand why you may be underestimating what you’re capable of – and you’ll walk away with research-backed tools to grow, make better decisions, and build a more meaningful life.
For more resources related to today’s episode, click here for the podcast episode page.
If you liked the episode, check out this one next: The Science of Making & Breaking Habits: How to Change Your Life in 1 Month
Connect with Mel:  

Order Mel’s product, Pure Genius Protein
Get Mel’s newsletter, packed with tools, coaching, and inspiration.
Get Mel’s #1 bestselling book, The Let Them Theory
Watch the episodes on YouTube
Follow Mel on Instagram
The Mel Robbins Podcast Instagram
Mel's TikTok
Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
Disclaimer

 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

How to Unlock Your Full Potential with #1 Professor Adam Grant

You are getting the ultimate guide to skincare and skin health. 
In today’s episode, a Mayo Clinic dermatologist will reveal the 5 small habits for healthier, younger, and more radiant skin. 
Whether you're dealing with dry skin, wrinkles, dark spots, acne, thinning hair, or your skin suddenly seems to be aging overnight, this episode is for you.
Dr. Saranya Wyles, MD PhD, one of the leading dermatologists and physician-scientists at Mayo Clinic, is here with the science, the 5 specific things you can do to improve your skin health, and the truth about what works… and what doesn't.
Dr. Wyles studies the connection between your skin, aging, and overall health. And she's going to change the way you think about skincare.
Because your skin isn't just about how you look. It's the largest organ in your body, and it can serve as a check engine light for your health.
What your skin may be telling you about inflammation, hormones, and underlying health conditions.
What helps your skin repair itself and what accelerates aging.
What's worth your money and what isn't.
In today's episode, you're going to learn how to recognize important changes in your skin, protect it as you age, and take better care of your overall health.
Dr. Wyles covers everything from collagen and skin aging to hormones, inflammation, sunscreen, skincare products, and the latest treatments everyone's talking about online.
And she doesn't just tell you what might be wrong. She gives you clear, science-backed steps you can take to protect your skin and support your health.
In this episode, you'll learn:
- The warning signs in your skin you shouldn't ignore
- How certain skin conditions may be connected to heart disease, diabetes, and inflammation
- The 5 small habits that support healthier skin and better aging
- What happens to your skin during perimenopause and menopause, and what you can do about it
- How sleep, stress, nutrition, and exercise affect the way your skin looks and functions
- What the research says about peptides, red light therapy, and popular anti-aging treatments
- The difference between mineral, chemical, and tinted sunscreen, and which one to use
- How to simplify your morning and nighttime skincare routines
If you put what Dr. Wyles teaches you into practice, you'll stop guessing, stop chasing skincare trends, and start taking better care of your skin and your overall health.
For more resources related to today’s episode, click here for the podcast episode page.  
If you liked the episode, check out this one next: #1 Neuroscientist: After Listening to This, Your Brain Will Not Be the Same
 
Mel also wants to tell you:

Try the 23g protein shot I drink every single morning
Join 2 million readers loving my weekly newsletter - full of tips, tools, and inspiration
The Let Them Theory: read the book everyone’s talking about 
Watch the episodes on YouTube 
Connect with me on Instagram
Follow the show’s Instagram for clips, behind the scenes, and more 
Find some daily positivity on my TikTok
Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
Disclaimer

 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Mayo Clinic Dermatologist: 5 Daily Habits That Are Aging Your Skin Faster & What to Do Instead

If you want stronger relationships with the people in your life, there’s one skill you can get better at right now: empathy. 
Empathy isn’t just something you feel. It’s something you practice – in the small, everyday moments when someone needs to feel understood, supported, remembered, or cared for. 
In this episode, Mel teaches you 4 simple, research-backed ways to practice empathy and build more trust, connection, and closeness with your partner, family, friends, coworkers, and even people you’ve just met.
You’ll learn how to stop assuming you know what someone is feeling and truly understand them. 
You’ll see how to turn the thought “I should reach out” into real connection. 
And you’ll know how to show up for someone who is struggling without putting the burden on them to tell you what they need. 
Mel also shares fascinating research on connection, a powerful lesson from organizational psychologist Adam Grant on the small gestures that strengthen relationships, and an unforgettable story from the late Judge Frank Caprio about what it really means to see the person standing in front of you. 
You’ll learn:   
-The simple question that can help someone feel truly understood
-How to get people to open up to you without pushing 
-How to stop overthinking and finally reach out
-A better way to support someone who’s overwhelmed
-How to show up for people in the good moments, too
-The small actions that quietly build trust over time
- How to create more moments of connection in your everyday life
Strong relationships are built in the small moments. And when you start showing up differently in those moments, you don’t just make someone else’s life better. 
You make your own life better, too.  
This episode is sponsored by our exclusive insurance partner, Amica. 
For more resources related to today’s episode, click here for the podcast episode page.  
If you liked this episode, listen to this one next: Harvard Psychologist Shares 6 Words That Will Change Your Family. . 
 
Mel also wants to tell you:

Try the 23g protein shot I drink every single morning
Join 2 million readers loving my weekly newsletter - full of tips, tools, and inspiration
The Let Them Theory: read the book everyone’s talking about 
Watch the episodes on YouTube 
Connect with me on Instagram
Follow the show’s Instagram for clips, behind the scenes, and more 
Find some daily positivity on my TikTok
Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
Disclaimer

 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

This One Skill Makes Every Relationship Better

If you’ve ever wondered whether it’s too late to change direction, start over, trust yourself, or create a life that feels more like you, you need to hear this conversation.
Today, Mel is joined by the one and only Ina Garten.
You know her as the Barefoot Contessa: beloved cookbook author, television host, entrepreneur, and one of the most trusted voices in food and entertaining.
But the story of how Ina created this life is the part you need to hear.
Because Ina did not start out with some master plan to build an iconic career.
She changed direction.
She took risks.
She trusted her instincts.
And she built an extraordinary life by paying attention to what she loved, having the courage to walk away from what wasn’t working, and refusing to follow somebody else’s definition of success.
This conversation is about so much more than food.
It’s about reinvention.
It’s about trusting yourself before you have proof that things will work out.
It’s about knowing when a chapter of your life is over.
And it’s about creating a life that feels good to live, not just one that looks impressive from the outside.
Ina also shares what she has learned about confidence, marriage, friendship, ambition, failure, and why some of the best decisions of your life may make absolutely no sense to anyone else.
You’ll learn:
-How to know when it’s time to make a change in your life
-Why you don’t need to have your entire future figured out
-How Ina learned to trust her own taste and instincts
-What decades of marriage have taught her about lasting love
-Why taking a risk can completely change the direction of your life
-How to stop chasing somebody else’s version of success
-The importance of doing more of what comes naturally to you
This is a conversation about having the courage to make your life your own.
And whether you’re 25, 45, 65, or somewhere in between, Ina’s story is the reminder you may need right now:
You are allowed to change your mind.
You are allowed to want something different.
And you are never too far into your life to create a new chapter.
For more resources related to today’s episode, click here for the podcast episode page. 
If you liked the episode, check out this one next: How to Reinvent Your Life Starting Today
 
Connect with Mel:  

Order Mel’s product, Pure Genius Protein
Get Mel’s newsletter, packed with tools, coaching, and inspiration.
Get Mel’s #1 bestselling book, The Let Them Theory 
Watch the episodes on YouTube 
Follow Mel on Instagram 
The Mel Robbins Podcast Instagram 
Mel's TikTok 
Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
Disclaimer

 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Reinvent Yourself At Any Age: Ina Garten Shares the Secret to Transforming Your Life

Today, you are getting a step-by-step guide on how to change your brain.
Joining Mel is neuroscientist Dr. Lara Boyd, a professor at the University of British Columbia who directs the Brain Behaviour Lab there. 
This #1 neuroscientist will teach you how to rewire your brain at any age. 
There's a personal reason she's devoted her life to this work.
Before becoming a neuroscientist, Dr. Boyd was a physical therapist. She spent three months unsuccessfully trying to help a man with a brain injury learn to walk again. 
Frustrated by how little she understood what was happening inside his brain, Dr. Boyd quit her job, got her PhD in neuroscience, and dedicated her career to figuring out how the brain learns and changes. 
Her message is incredibly hopeful:
You are never too old, too late, or too set in your ways to change who you are and what you’re capable of.
But becoming who you want to be doesn’t happen by accident.
Dr. Boyd reveals what really reshapes your brain, what happens when you challenge yourself to do hard things, and how to make what you practice stick.
In this episode, you’ll learn: 
-How to rewire your brain at any age 
-How doing challenging things can help your brain learn and change
-The #1 driver of change in your brain
-The daily habit that Dr. Boyd calls “rocket fuel” for your brain  
-How to prime your brain for success and the truth about manifestation
-How to make lasting change, even if you’ve felt stuck for years
Class is in session, because after you listen to this, your brain will not be the same.
For more resources related to today’s episode, click here for the podcast episode page.  
If you liked this episode, listen to this one next: How to Stop Negative Thoughts & Reset Your Mind for Positive Thinking.  
 
Mel also wants to tell you:

Try the 23g protein shot I drink every single morning
Join 2 million readers loving my weekly newsletter - full of tips, tools, and inspiration
The Let Them Theory: read the book everyone’s talking about 
Watch the episodes on YouTube 
Connect with me on Instagram
Follow the show’s Instagram for clips, behind the scenes, and more 
Find some daily positivity on my TikTok
Want zero ads? Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
Disclaimer

 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

#1 Neuroscientist: After Listening to This, Your Brain Will Not Be the Same

What are you not doing because you’re afraid nobody will notice?
In this episode, you’re going to learn one of the most important career skills nobody teaches you: how to make sure your work, ideas, and contributions get seen.
Today, Mel sits down with Professor Marina Cooley, an award-winning professor at Emory University’s Goizueta Business School who teaches marketing and the attention economy: how to break through the noise, make your ideas memorable, and get people to pay attention.
Because doing great work is not enough if nobody knows you’re doing it.
If you’ve ever felt like you’re working hard but no one seems to notice, watched someone else get the job, raise, or recognition you wanted, or hated the idea of talking about yourself because “self-promotion” feels gross, this conversation is for you.
Professor Cooley will teach you how to move through that fear and put yourself out there anyway.
This conversation is packed with small, practical strategies that work even if you’re quiet, introverted, hate attention, or have spent your entire career hoping your work would speak for itself.
In this episode, you’ll learn:
- How to stop being overlooked without becoming someone you’re not
- How to communicate your wins without feeling like you’re bragging
- Why great work alone won’t necessarily get you promoted
- How to build a “portable reputation” that follows you throughout your career
- The “3-second test” that reveals whether people understand what you do and the problems you solve
- What to do before meetings so your ideas and contributions get noticed
- How to get strategic about your work so your effort leads to real advancement
- How to put yourself out there when you’re afraid nobody will care
Whether you want to get hired, get promoted, grow your business, share your work, or finally get recognition for what you’re already doing, this episode will show you how to stop hiding and start making sure the right people know what you can do.
For more resources related to today’s episode, click here for the podcast episode page.  
If you liked the episode, check out this one next: How to Communicate With Confidence & Ease (From Harvard Business School’s #1 Professor)
 
Connect with Mel:  

Order Mel’s product, Pure Genius Protein
Get Mel’s newsletter, packed with tools, coaching, and inspiration.
Get Mel’s #1 bestselling book, The Let Them Theory 
Watch the episodes on YouTube 
Follow Mel on Instagram 
The Mel Robbins Podcast Instagram 
Mel's TikTok 
Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
Disclaimer 

 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.