Podcast

The Mel Robbins Podcast

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 Subscribe to SiriusXM Podcasts+ to listen to new episodes of The Mel Robbins Podcast ad-free. Start a free trial now on Apple Podcasts or by visiting siriusxm.com/podcastsplus.

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The Mel Robbins Podcast

Create a Happier Version of Yourself: Redirect Your Energy for Positive Thinking

In this deeply personal episode, Mel Robbins and her 21-year-old son Oakley explore the journey from unhappiness to joy through his college experience. After 18 months of profound misery at college, Oakley transformed his experience by addressing four critical factors that determine whether unhappiness stems from a situation or from one's own perspective. The conversation reveals how Oakley's intense attachment to his happy high school years prevented him from embracing college life. He constantly compared his new environment to the past, judged people and experiences harshly, and convinced himself nothing could measure up to what he'd left behind. The episode provides a practical framework for anyone struggling with unhappiness, whether in relationships, jobs, or life transitions. The first major takeaway centers on the danger of comparison: you cannot open a new door while gripping tightly to an old one. Oakley's experience demonstrates how constantly comparing present circumstances to the past guarantees misery and prevents authentic engagement with new opportunities. His transformation began when he stopped holding his college experience hostage to his high school memories, allowing him to finally see the positive aspects of his current situation. Mel draws parallels to her own experience of unhappiness after moving to Vermont, creating a relatable discussion about transitions and adaptability. The conversation offers listeners a checklist approach to evaluating their own unhappiness: determining whether they need to change their perspective or actually change their situation. Through honest reflection on judgment, comparison, and the belief that the best days are behind us, the episode provides hope that happiness can be reclaimed through intentional shifts in thinking.

64 min•happiness · mental health

The Mel Robbins Podcast

#1 Neuroscientist: How to Unlock the Power of Your Mind Using The Science of Dreaming

Dr. Rahul Jandial, a world-renowned neurosurgeon and neuroscientist, joins Mel Robbins to explore the fascinating science of dreaming. He reveals that we spend approximately one-third of our lives dreaming, and contrary to popular belief, dreaming occurs throughout all phases of sleep, not just during REM sleep. Dr. Jandial explains that our brains are highly active during sleep, with dreams serving as essential rehearsal for neurons controlling creativity, emotion, sexuality, and imagination—parts of the brain we don't fully utilize during waking hours. The conversation covers how dreams can be used as tools for self-reflection, problem-solving, and creativity enhancement. Dr. Jandial identifies five categories of dreams, with emotionally intense and visually striking dreams being the most meaningful for personal insight. He emphasizes that everyone dreams, even those who don't remember them, and that dream recall can be cultivated through simple practices. The discussion includes practical techniques used by creative minds like Salvador Dalí, particularly the importance of the 10-minute window when falling asleep and waking up, where the brain exhibits electrical patterns of both wakefulness and sleep, creating optimal conditions for creativity and insight.

70 min•neuroscience · dream science

The Mel Robbins Podcast

Your Body Reset: How to Eat & Exercise for a Healthier and Longer Life

Today's episode is a MUST listen. You will learn the surprising science of exercise and nutrition, the mistakes you’re making, and the simple changes that lead to better health and longevity. In this powerful episode, Mel sits down with one of her dream guests, Dr. Rhonda Patrick PhD. Dr. Patrick is a biomedical scientist who has spent her career studying nutrition, aging, and disease prevention. Ever wonder why you can walk every day and still not feel stronger? Or why you’re exhausted,

74 min•

The Mel Robbins Podcast

Try it For 1 Week: Small Ways to Make Your Life Fun & Exciting Again

In this episode of the Mel Robbins Podcast, Mel sits down with Priya Parker, the world's leading expert on meaningful gatherings and author of the bestselling book 'The Art of Gathering.' They explore why modern life often feels disconnected despite being surrounded by people, and why gatherings—from family dinners to reunions—frequently disappoint us. Priya introduces the concept of 'group help' as a necessary complement to self-help, emphasizing that many of our problems are shared and require collective solutions. The conversation centers on three core principles for transforming any gathering into a meaningful experience. The first and most crucial is defining a clear, specific purpose before any gathering. Rather than defaulting to routine or logistics, Priya encourages listeners to ask 'What is the need here?' and 'What am I craving from this interaction?' She demonstrates this with a personal story about visiting her father in Florida, where she transformed a potentially mundane lunch by asking a 'magical question'—one that everyone would be interested in answering and hearing others answer. This simple technique shifted the entire dynamic, creating genuine connection across three generations. Priya emphasizes that purpose should be specific, unique to the moment, and personally meaningful. Whether it's a basil harvest party or a viewing celebration for rare flowers blooming after three years, specificity creates meaning. The episode challenges listeners to take ownership of their gatherings and relationships, recognizing that 'if you change nothing, nothing changes.' By thoughtfully considering purpose and introducing small structural changes, we can transform disappointing obligations into opportunities for authentic connection and fun.

73 min•meaningful connection · family relationships

The Mel Robbins Podcast

How to Become the Most Confident Version of Yourself & Step Into Your Power

In this powerful episode of the Mel Robbins Podcast, bestselling author and pastor Sarah Jakes Roberts shares her transformative journey from teenage pregnancy at 13 to becoming one of the most influential spiritual voices today. Sarah opens up about spending 10 years wrestling with shame and trying to fit into different versions of herself before learning to embrace her complete story. Through vulnerable storytelling, she reveals how she moved from self-punishment to self-compassion, ultimately discovering that healing requires both sitting with yourself and choosing love over condemnation. The conversation explores profound themes of self-forgiveness, identity, and stepping into your power. Sarah introduces the concept of 'but also'—the idea that we can be defined by our past mistakes AND our achievements, our struggles AND our strength. She emphasizes that people vastly underestimate how necessary their existence is in the world, and this underestimation causes them to assume a posture of resignation rather than owning their power. Throughout the episode, Sarah provides practical wisdom on how to stop dragging the past around, embrace all facets of who you are, and recognize that your life is not random but purposeful. Her message is clear: you cannot heal while punishing yourself, and the greatest gift you can give yourself is allowing love to flood the places where you once felt emptiness.

85 min•self-forgiveness · personal transformation

The Mel Robbins Podcast

The #1 Relationship Researchers in the World: 50 Years of Marriage & Love Advice in One Conversation

Dr. John and Dr. Julie Gottman, renowned relationship researchers with over 50 years of combined experience, join Mel Robbins to share groundbreaking insights from their studies of thousands of couples. The Gottmans reveal that they can predict with 94% accuracy whether a couple will stay together based on observations in their famous 'love lab' apartment, where they monitored newlyweds for 24 hours while measuring physiological responses. Their research demonstrates that the first three minutes of a conflict conversation can predict the future of a relationship with remarkable accuracy, and that 69% of relationship issues are perpetual problems that never fully go away. The episode features powerful role-playing demonstrations where the Gottmans act out destructive conflict patterns versus healthy ones, illustrating the 'Four Horsemen' of relationship apocalypse: criticism, contempt, defensiveness, and stonewalling. Dr. John Gottman shares his personal strategy of using a small notebook to slow down and truly listen when conflicts arise, helping him manage his physiological response and avoid reactive defensiveness. The central message is that successful relationships aren't about avoiding conflict, but about handling it with compassion, curiosity, and genuine interest in understanding your partner's world. The Gottmans emphasize that when your partner is upset, 'the world stops and you listen' - a motto that distinguishes masters of relationships from disasters.

87 min•relationship science · conflict resolution

The Mel Robbins Podcast

7 Things to Tell Yourself Every Night for More Happiness and Positivity

This episode gives you a reset you can use tonight. In today’s solo episode, Mel shows you how to end your day right, with 7 simple sentences that reset your mindset and rewire your brain for a better night’s sleep and a great day tomorrow. If you’re like Mel, nights are when your anxiety shows up. Because when the world gets quiet, your thoughts get loud: The regrets. The pressure. The to-do list. The fear that you’re failing. And if you fall asleep in that headspace, of course you wake u

62 min•

The Mel Robbins Podcast

The Best Career Advice for Right Now: The New Rules of Work, Confidence, and Success

If work feels shaky right now: If you’re being overlooked for a promotion or raise, If you’re changing jobs or looking for a job, If you’ve been feeling uneasy about changes in tech and AI, If the feeling at work is “anything could happen…” This episode is for you. The world is moving fast, companies are shifting, and a lot of people are sitting back and hoping they don’t get hit. Carla Harris is here to make sure you’re not one of them. Carla is one of the most respected leaders on Wall

94 min•

The Mel Robbins Podcast

The Hidden Reason You Feel Exhausted & How to Feel Better Now

If you’ve been feeling exhausted, tired, bloated, anxious, in pain, or just not like yourself, you need to hear today’s episode. Today, Mel sits down with one of the most respected medical researchers in the world, gastroenterologist Dr. Brennan Spiegel, to uncover the overlooked, invisible force that’s having a shocking impact on your energy, strength, gut health, mood, and every single cell in your body – even how fast your body ages. Whether you’re dealing with fatigue, back pain, swellin

58 min•

The Mel Robbins Podcast

Do THIS Today to Reset Your Life, Energy, & Happiness

This episode will help you hit reset on the rest of your year and make your life feel like yours again. In today’s personal solo episode, Mel will help you pause, reconnect with yourself, and ask you two powerful questions that can change how you experience the rest of the year. Because somehow, the year is already almost halfway over. And if you’re like most people, you’ve been moving so fast that you haven’t stopped to recognize the hard things you’ve gotten through and the progress you’ve m

63 min•

The Mel Robbins Podcast

How to Handle Difficult People: 7 Psychological Tricks to Read Anyone, Spot a Liar & Stay in Control

In today’s episode, a former secret service agent shares exactly how to read body language, handle difficult people, and know when someone is lying. You’ll also learn psychological tricks to spot manipulation, master your emotions, gain respect, and get what you want without being pulled into other people’s drama. Today, Mel is bringing back one of the most tactical and empowering conversations ever on The Mel Robbins Podcast, with a brand new introduction and new insights for right now. Her

80 min•

The Mel Robbins Podcast

#1 Stress Doctor: How to Turn Off Stress, Calm Your Body, & Rewire Your Mind to Handle Anything

Life is hard. Stress is inevitable – whether it’s from things in your daily life or coming from the world around you. But even when things feel overwhelming, there’s always something you can do. In this conversation, Dr. Tara Narula, a board-certified cardiologist and stress expert, reveals the research-backed tools that will help you dial down your stress, train your nervous system to work for you, and feel calmer, stronger, and more in control – even when the world around you feels overwhe

63 min•

The Mel Robbins Podcast

What Makes a Good Life? This Study on 26,000 Regrets Will Guide You for the Rest of Your Life

When was the last time you thought about something you wish you'd done differently? A relationship you let drift apart. A mistake you wish you could take back. A conversation you keep putting off. A decision that you now realize was the wrong one. You’re not alone. Regret is actually one of the most common emotions people experience – and it’s the most misunderstood. That’s why Mel invited Daniel Pink, one of the most influential thinkers and authors of our time, to share the findings of h

69 min•

The Mel Robbins Podcast

You’re Not Broken: Why You People-Please, Feel Anxious, & Never Feel Good Enough – and How to Heal

If you’re exhausted from always putting everyone else first, people-pleasing, and struggling with anxiety, this conversation is going to change how you see yourself. And if you've ever felt invisible in your own family, like your needs didn't matter, or if nothing you did was ever enough, this episode will finally connect the dots for you as an adult. Today on the podcast, renowned therapist and bestselling author Kelly McDaniel explains that many of your patterns stem from a hidden wound fr

72 min•

The Mel Robbins Podcast

Start Where You Are: #1 Orthopedic Surgeon’s Proven Protocol to Feel Stronger & Look Younger in Weeks

If you’ve ever thought, “I don’t have time to take care of myself,” or “this is just part of getting older,” this episode is for you. Today, you’re going to learn exactly what to do to start feeling better and getting stronger, with results you'll see and feel in as little as 4 weeks. In this episode, renowned orthopedic surgeon and longevity expert Dr. Vonda Wright, MD returns to give you the wakeup call of a lifetime and share her brand new, complete, science-backed protocol to build muscl

80 min•

The Mel Robbins Podcast

If You’re Feeling Stuck in Life, Listen to This

If you’ve been feeling lost, overwhelmed, exhausted, or like you’re meant for more but can’t seem to move forward, this episode is for you. It’s finally time you get unstuck. In today’s solo episode, Mel breaks down the 3 traps that keep you stuck – the hidden patterns that leave you wishing, overthinking, and doubting yourself instead of taking action. You’ve been beating yourself up instead of making the moves that could quickly get you out of a rut and onto changing your life for the be

50 min•

The Mel Robbins Podcast

How to Eliminate Self-Doubt Forever & Build Unshakeable Confidence

In today’s episode, you’ll learn how to beat self-doubt, stop procrastinating, and communicate with ease and confidence. Joining Mel today is Dr. Shadé Zahrai, a behavioral researcher and confidence expert, to teach you a research-backed, 4-part framework for building unshakeable confidence and eliminating self-doubt. Dr. Zahrai says that self-doubt shows up in many different ways - from overthinking, to constant comparison, to blame and resentment, and yes… to procrastination. Today, she wi

79 min•

The Mel Robbins Podcast

The Reality of Adult Friendship: Here’s Why You’re Lonely & How to Make Real Friends as an Adult

If you’ve ever felt like making friends as an adult feels impossible, or you’ve looked around and thought, "Where did all my friends go?" – you are not alone. Or maybe you have friends, and you want deeper connections, but you don’t know how to create it without forcing it. Friendship is hard right now. Which is why today, Mel is sitting down with Harvard-trained social scientist and bestselling author, Kasley Killam, who has spent the last 15 years researching friendship, connection, and lon

79 min•

The Mel Robbins Podcast

Harvard Business School Professor: How to Become More Confident, Influential, and Communicate Better

Today's episode is going to completely change the way you think about every conversation you've been too afraid to have. Ever wonder why your relationships feel surface level, even after years? Why you feel lonely, even when you're surrounded by people? Why you say “I’m fine,” even when you’re not? Why some people earn trust instantly, while you struggle to be taken seriously? Harvard Business School’s Dr. Leslie K. John, a behavioral scientist who has spent decades studying honesty, trus

65 min•

The Mel Robbins Podcast

#1 Nutrition Researcher: Eat THIS to Transform Your Health, Stay Young, and Live Longer

You have more control over your life and future than you think – and it’s sitting on your plate. If you want to lose weight, feel energized, crush cravings, clear brain fog, calm inflammation, slow aging naturally, enjoy your life, and finally stop feeling confused about what to eat, this episode will change your relationship with food forever. Today, Stanford epigenetics scientist and nutrition researcher Dr. Lucia Aronica joins Mel for a research-backed, hope-filled conversation about how

68 min•