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

You don’t have to wait for your life to get easier to start enjoying it.
 
Today, Mel sits down with Dr. Kelly McGonigal, a renowned health psychologist, award-winning Stanford University lecturer, and bestselling author whose work focuses on stress, resilience, and joy.
 
She’s here to show you how to feel more alive again by making 7 small shifts.
 
And you already have everything you need to get started.
 
Dr. McGonigal will walk you through your body and brain’s built-in resources for joy, connection, hope, and courage, and show you how to put them to work.
 
Your muscles, for example, are like a pharmacy inside your body, releasing “hope molecules” when you move. And you don’t have to crush a workout to get started. A walk with your dog or a little dancing in your kitchen counts.
 
One of Dr. McGonigal’s biggest insights: You need joy precisely because life can be hard. Those moments of laughter, closeness, and pleasure give you reasons to keep going, and you can learn how to create more of them.

And you can practice these mood-boosting shifts on your next walk, between errands, or while spending time with someone you love. 
 
You’ll learn:
–What joy really does for you and why your brain needs it 
–How your muscles can make hope – seriously
–How to make stress your friend and use it to your advantage 
–How to use a favorite song to shift your mood and get yourself going 
–How to turn a meaningful memory into courage you can use today 
–How to train your attention to notice more of the good around you 
–3 research-backed sources of hope you can tap into when you need a lift 
 
You have not lost your ability to feel joy. And you don’t have to wait for it to find you. 
 
You’ll leave this conversation with small things you can do today to feel more like yourself, connect with people, and get more enjoyment out of the life you’re living.
 
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:
 

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Stanford Psychologist: 7 Small Things You Can Do Right Now to Enjoy Life More

This episode is a MUST-listen.
 
If you’ve ever felt behind, scared, stuck, or doubting yourself, you need to hit play.
 
Today, Mel sits down with someone who has been a mentor from afar for more than 12 years. Mel says she would not be where she is today without the person sitting across from her.
 
For more than a decade, Gary Vaynerchuk has been one of Mel’s biggest inspirations - and in this conversation, he is here to challenge you to stop making excuses and start changing your life.
 
Gary is one of the most successful entrepreneurs and creators of his generation, a six-time New York Times bestselling author, and the force behind VaynerX, VaynerMedia, and VeeFriends.
 
If you’ve been sitting on an idea, watching other people do the thing you want to do, worrying about what people will think, or telling yourself you’re too late, you need to hear this.
 
Gary will challenge the way you think about fear, regret, comparison, confidence, your career, other people’s opinions, and the excuses that are keeping you stuck.
 
You’ll learn why the people you listen to shape who you become, why your embarrassment can become your advantage, why peace of mind matters more than status, and why one action could change the entire direction of your life.
 
Gary also shares his advice for anyone who wants to start a business, change careers, put themselves out there, or finally take the risk they’ve been thinking about for years.
 
His message is simple: there is something you are amazing at - and the longer you sit around watching everybody else do it, the more it costs you.
 
You’ll also learn:
- What your algorithm reveals about who you are
- Why you need to start living your life with your funeral in mind
- The 3 words that are keeping you stuck
- Gary’s #1 tip if you’re unemployed or looking for a new job
- How to stop blaming your parents for your circumstances
- How to build self-confidence and let go of your need to be accepted
- Why peace of mind is the secret to a rich life
 
This conversation will push you to stop waiting for the right time, stop letting other people’s opinions control your decisions, and stop living in a way that leaves you saying, “I wish I…”
 
By the time it’s over, you’ll know exactly what you need to do next - and you’ll feel inspired to go do it.
 
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: What Makes a Good Life? This Study on 26,000 Regrets Will Guide You for the Rest of 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
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This One Episode Will Motivate You to Change Your Entire Life

In this episode, you’ll learn how to stop doubting yourself and get anything you want in life.
 
Mel is thrilled to introduce you to her incredible guest today – someone she’s admired and followed for years, and who is here today for YOU.
 
Benny Blanco is one of the most successful and sought-after music producers and songwriters in the world and one of the defining hitmakers of the 21st century. 
 
Benny is a 12-time Grammy-nominated songwriter and producer with 29 #1 hits and 19 songs that have over a billion streams on Spotify.
 
But, Benny didn’t start his impressive career with everything figured out. He didn’t grow up with money, some magical level of confidence, or everything figured out.
 
He built his career by showing up, failing, getting rejected, trying again, and learning through experience.
 
Today, Benny reveals what most people never see: the rejection, the fear, the self-doubt, and the countless moments when everything could have fallen apart.
 
And he will show you the life-changing tools and strategies that have helped him push through nonstop rejection and setbacks.
 
Benny has also written a fantastic brand-new book called “F*ck Failure” – which happens to be exactly the message he’s here to share with you today:
 
Every single failure is leading you somewhere, even if you can’t see it right now.
 
Your life can look entirely different a year from now. If you want the dream job, true love, unshakeable confidence, better friendships, or more happiness, Benny wants you to know there’s one rule:
 
Keep showing up. 
 
In this episode, you’ll learn: 
-The simple mindset shift Benny uses to erase failure and keep moving 
-Why you’re only one small move away from changing your life for the better 
-Why waiting to feel ready is a losing game 
-The wild story behind a #1 hit that almost never happened, and why it proves you can’t give up 
-How to stop letting self-doubt make your decisions 
-How to keep showing up when you’re exhausted, embarrassed, or convinced you have no idea what you’re doing 
-How to face the fears you’ve been avoiding for years 
-How a list Benny made before he started dating his wife, Selena Gomez, can help you stop settling in your own life 
 
This conversation will make you rethink every failure, every rejection, and every excuse you have been using to stay stuck.  
 
As Benny will show you, failure doesn’t have to break you. It’s the very thing that can make you unstoppable. 
 
If he can turn his failures into hits, you can turn yours into the life you’ve been wanting to live. 
 
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: A Process for Finding Purpose: Do THIS to Build the Life You Want 
 
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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Give Me 60 Minutes and I'll Eliminate Your Self-Doubt Forever with Benny Blanco

Why are you bloated all the time? 
Why can certain foods suddenly make you feel terrible? 
And what is actually going on inside your gut when nothing you try seems to work? 
Today, Mel is joined by Dr. Rajsree Nambudripad, MD, a board-certified medical doctor specializing in integrative gut health and integrative medicine, who has spent years helping patients uncover what’s really behind their most stubborn symptoms.  
This conversation will change the way you understand your gut – and reveal a simple 4-part protocol for getting to the root of what’s making you feel so bad so you can feel your best again. 
Dr. Rajsree covers it all: IBS, bloating, SIBO, constipation, diarrhea, leaky gut, histamine intolerance, low stomach acid, reflux, food sensitivities, and more. 
And she explains the surprising ways your gut can impact your energy, anxiety, focus, sleep, skin, weight, metabolism, blood sugar, and thyroid health. 
You’ll learn: 
-The 4 systems that control your gut health – and what happens when even one is out of balance 
-2 steps you can start taking immediately to improve your gut health 
-What causes bloating and how to stop it fast 
-The 3 main symptoms of IBS and what they may be telling you 
-What histamine intolerance is and how it disrupts your “gut garden” 
-The surprising connection between your gut and your thyroid 
-The Hashimoto’s symptoms your gut may reveal first 
-How exercise can help reverse insulin resistance 
-Why your “acid reflux” may actually be the opposite problem 
 
If you’ve been told “everything looks normal” but you still don’t feel normal – or you’re tired of guessing which food, supplement, or symptom to chase next – this episode will help you understand what your body may be trying to tell you – and what to do next.
 
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: #1 Dermatologist: The Ultimate Skincare Routine for Amazing Skin. 
Mel wants to add:
 

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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A Doctor’s Gut Reset: 4-Part Protocol to Stop Bloating, Boost Energy, & Feel Better Now

There’s someone in your life you wish would change.
You’ve pushed, reminded, and given advice. You’ve had the same conversation over and over. 
And somehow, you’re still stuck in the same frustrating cycle of fighting, nagging, lecturing, and hoping they’ll finally do something differently. 
There is a better way.  
In today’s conversation, Mel sits down with renowned behavioral scientist and award-winning NYU professor Dr. Dolly Chugh to unpack the surprising science of why people resist change and what really works.  
You’re going to walk away with some of the most powerful, research-backed tools Dr. Chugh teaches at NYU – tools that will change how you see difficult people, frustrating relationships, and your own ability to influence how others behave.  
You’ll learn: 
-The 3 things that really do help when someone you love won’t change 
-The simple question to ask before giving advice – so it doesn’t backfire 
-The 4-option question that reveals what someone needs from you in a difficult moment 
-The relationship tool that keeps small problems from turning into 10-out-of-10 fights 
-How to tell when “helping” someone is keeping them stuck 
-The 2 “bodyguards” in your brain that explain why you know better but still don’t do better 
-Why your brain can fight change even when you desperately want it 
-The surprising role “unlearning” plays in changing a habit or behavior 
If you’re exhausted from trying to change someone you love, this conversation will give you a different way forward – starting today – that feels lighter, more hopeful, and extremely doable.
Your relationships will never be the same. And neither will you. 
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 Become More Confident, Influential, and Communicate Better With #1 Harvard Business Professor
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.

Stop Wasting Your Time: How to Deal With People Who Won’t Change & What to Do Instead

Today is Mel’s 30th wedding anniversary. And she couldn't think of a better way to celebrate than to have a sit down conversation with her husband Chris about the lessons they've learned along the way.
This episode isn’t about the highlights – it’s talking about the hard lessons that have shaped their marriage these last 30 years.
Mel and Chris unpack the years where they felt more like roommates than a married couple and they share stories from when stress got the best of them. 
They get into how resentment and bitterness created a distance that kept growing, and how they found their way back to each other.
They talk about what they wish they knew sooner and the expert advice that has helped them the most.
Mel and Chris also break down their relationship truths into small, actionable things you can do to make your relationship stronger today. 
In this episode, you’ll learn:
-How to tell when stress has turned your partner from your favorite person into the person you blame.
-Why resentment, criticism, silence, and shutdown can become a cycle that quietly pulls couples apart.
-What “normal marital hatred” means and why your partner can trigger old wounds you have never fully dealt with.
-How to soften during conflict instead of hardening, attacking, or retreating.
-The simple rituals Mel and Chris use to rebuild connection, including notes, touch, walks, shared meals, and weekly calendar check-ins.
-How to know whether your relationship has the foundation to grow with you through decades of change.
Whether you are newly in love, decades into a marriage, going through a rough patch, or wondering if your relationship is going to make it through a rough season, this conversation will give you a more honest and useful way to think about lasting love. 
Because the truth is, a strong relationship isn't built by avoiding the hard seasons. It’s built by learning the lessons from them and finding your way back to each other when those seasons come. 
For more resources related to today’s episode, click here for the podcast episode page. 
If you liked the episode, you should check out these ones next, both of which were mentioned on the podcast:
James Sexton: The Most Eye-Opening Conversation on Marriage & Love You Will Ever Hear (From #1 Divorce Lawyer)
Terry Real: Married, Dating, or Single: The Best Relationship Advice You Will Ever Receive
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.

30 Years of Marriage: 3 Things About Relationships I Wish Someone Told Me Sooner

Learn how to truly help someone you love. 
When someone you care about is going through a difficult time, you can make a meaningful difference with a few simple words. 
Today, clinical psychologist and three-time New York Times bestselling author Dr. Lisa Damour teaches you how to offer the right kind of support for your kid, partner, or friend without panicking, taking control, or trying to fix everything. 
You’ll learn 3 questions that help you understand whether someone needs to vent, needs more support, or may need professional help. 
Dr. Damour also explains why painful emotions are not always a sign that something is wrong, how to recognize when coping has become harmful, and why giving advice before understanding what someone needs can backfire. 
This episode is one of Mel’s favorite conversations on The Mel Robbins Podcast, and she’s bringing it back with a brand new introduction and new insights for right now.
In it, Mel gets personal about supporting her husband through depression, parenting teenagers through intense emotions, and the mistakes she made when she tried to solve every problem. 
In this episode, you’ll learn:
-The exact words to use when someone shuts down or pushes you away
-Why the advice you give can make someone feel worse
-How to respond when someone is drinking, using substances, self-harming, or avoiding life
-How to listen so the person feels supported
-The simple question to ask when someone is venting
-How to stay calm when someone you love is overwhelmed
-The 3 questions to ask when someone you love is struggling
-How to tell the difference between normal stress and a serious mental health concern
-The two warning signs that someone may need professional support
-When and how to ask directly about suicide or self-harm
-How to suggest therapy without making someone feel broken
By the time you finish listening, you’ll know what to say, what not to say, and how to show up for someone you love.
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 Motivate Yourself (and Others) to Change Any Behavior
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.

If Someone You Love Is Having a Hard Time, Listen to This

If you have ever been told that you are too emotional, sensitive, anxious, hormonal, disorganized, or simply not trying hard enough, this episode is for you.
There’s a chance, according to Mel’s expert guest today, that like Mel, that the root cause of what you’re struggling with is actually ADHD.
Today, Dr. Sasha Hamdani, MD, a board-certified psychiatrist and leading expert on ADHD, gives you the full and comprehensive explanation you deserve.
She shares that ADHD is not just about attention. It can affect your emotions, motivation, energy, sleep, appetite, relationships, and ability to handle the demands of everyday life. 
And these symptoms often get completely missed in women and girls.
Mel gets deeply personal about being diagnosed at 47, the anxiety she experienced for decades that was due to untreated ADHD, and the emotional overwhelm she never realized was connected to ADHD.
Dr. Hamdani explains why ADHD is mistaken for anxiety, depression, OCD, burnout, or hormonal issues (this is why so many people spend years believing there is something wrong with them!).
This is the ultimate guide to adult ADHD.
In this episode, you’ll learn:
-Why ADHD is not just attention and focus; it’s also about regulating your mood, sleep, motivation, and energy.
-Why ADHD is so often missed in women and girls
-Why anxiety, depression, OCD, burnout, and ADHD are often confused (even by medical professionals)
-Why criticism feels so overwhelming for anyone with ADHD
-Why perfectionism, overworking, and people pleasing can be signs of ADHD
-What is happening inside the ADHD brain
-Why ADHD is not always a “superpower” 
-The four critical steps to take if you think you or someone you love may have ADHD
-The medication, therapy, coaching, tools, and systems that may help ease symptoms of ADHD
-What you can start doing while you wait for professional support
-The difference between the way ADHD can look externally and how it can feel internally
-How hormonal changes during puberty, postpartum, and perimenopause can intensify ADHD symptoms
This is an episode about understanding your brain, recognizing lifelong patterns, and learning what kind of support may be available to you.
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.

The ADHD Doctor: How to Focus, Stop Procrastinating, Manage Your Emotions, & Feel in Control

Today, a former spy and the former Chief of Disguise for the CIA is taking you inside the heart-pounding world of espionage and the secret life she lived working undercover for 30 years. 
Jonna will share the tactics and strategies you need to read anyone and spot a liar, offer a powerful warning about the state of the world today, and give you practical wisdom to find courage and face life’s hardest moments.
For decades, Jonna helped intelligence officers assume new identities, disappear in plain sight, and carry out high-risk operations. 
Jonna created disguises convincing enough to fool the President of the United States and the Secret Service. 
Together, Jonna and her late husband, Tony Mendez, co-authored the bestselling book Argo about the CIA operation he led - the true story that inspired the Academy Award-winning film Argo.
But what makes this conversation so powerful is not just the spy stories.It is Jonna’s deeply personal reflection on courage, reinvention, trust, loss, and what it means to keep going when life feels scary or uncertain.
In this episode, you’ll learn:
- Why courage does not come first and how confidence and preparation create it
- How to stay calm under pressure 
- What 30 years in the CIA taught Jonna about trusting your intuition
- The signs that someone may be trying too hard to convince you of a lie
- Why direct eye contact is not the lie detector most people think it is
- How Jonna would change the smallest details to make someone disappear in plain sight
- Why you are never starting over when you make a major change
- How to stop underestimating yourself and aim higher
- Why nothing meaningful is accomplished alone
- How taking small steps can help you face problems that feel too big to solve
Jonna will tell you that courage is not something you either have or you do not. It comes from knowing what to do, preparing yourself, and confronting the things that scare you.
After today, you'll understand how to build confidence, trust yourself under pressure, and have the courage to reinvent your life…at any age.
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: It’s Not Too Late: How to Transform Your Life at Any Moment
Mel wants to add:
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.

Former CIA Spy: How to Read Anyone, Think Clearly, and Protect Yourself

Today's episode is a conversation you are going to want to revisit over and over and over. You are about to learn the skills nobody ever taught you, but you need now more than ever.
It's hard to not feel exhausted and just overwhelmed in today's world. You are constantly being bombarded with bad news, followed up by worse news. 
All of that while you still try and deal with the hurdles of just living a regular life.
That is where today's guest, therapist Kier Gaines comes in. Mel absolutely adores this man and constantly seeks out his advice as a source of calm, ease, and understanding. 
But it isn't just Mel. Across platforms, millions of people turn to Kier Gaines because he has a knack for turning complicated emotions you don't quite have the words for and explains them in a way that makes sense. He then gives you tools to come back to yourself so you don't get flooded in those emotions. 
This is a conversation about how to handle life in today's chaotic world. 
You’ll laugh, and you’ll probably tear up a little bit, but at the end you will feel the sense of calm that Kier is known for bringing, and you’ll be ready to show up differently in all of your relationships that matter most to you.
In today's episode you will learn:
-What to do when everything feels like too much
-How to stop trying to control other people and finally find more peace
-What to do when you're spiraling, overthinking, or about to lose your cool
-Why you keep having the same arguments, and how to break the cycle
-How to build confidence that doesn't depend on other people's approval
-The simple mindset shifts that will help you feel more grounded, more present, and more in control of your life
By the end of this episode you will have control of your emotions and be ready to stop letting them control you. You’ll walk away with tools you can start using today to show up in your life with more clarity, calm, and confidence. 
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: Why You Feel Lost in Life: Dr. Gabor Maté on Trauma & How to Heal
Mel wants to add:
 

 
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.