The Mel Robbins Podcast

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The Mel Robbins Podcast

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 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.

1 hour 34 minutes

The Exact Words You Need to Hear Today
Today, Mel has one of the most powerful conversations you’ll ever hear on this podcast.
If you’ve been feeling overwhelmed, discouraged, exhausted, or numb by what you’re seeing in the news, today’s episode is for you.
When life feels uncertain, it’s easy to start pulling back, numbing out, and bracing for the next thing.
You’re not alone.
That’s why you need to hear from Mel’s guest today, Bryan Stevenson.
He is one of Mel’s personal heroes, and he is the kind of human being who restores your faith in what’s possible.
Bryan is a world-renowned civil rights lawyer and author of Just Mercy, one of the most powerful books of our time, which was turned into a movie in which Michael B. Jordan played Bryan.
He is the founder of the Equal Justice Initiative and has argued and won cases before the United States Supreme Court.
He has saved over 140 people from death row, many of whom were wrongly convicted, and his work has fundamentally transformed the conversation about justice, mercy, and human dignity.
This is one of the most honest, compassionate, and uplifting conversations Mel has ever had with a guest, which is why today, Mel wanted to share again the conversation she had with him.
You’ll learn:
-How to stay hopeful without denying reality
-Why compassion is a form of courage
-What resilience looks like when life is hard
-How to find purpose and meaning by helping others
-How to stop numbing out and start showing up again
-How small actions create real change
-Exactly what you can do in your community to make a difference
Bryan is here to show you how to look deeper within yourself and to stand up even when the world is telling you to sit down.
And in doing that, he’ll remind you that hope might just be the most powerful gift you can give to the world, to other people, and to yourself.
For more resources, click here for the podcast episode page.
If you liked this episode, you’ll love listening to this one next: Renew Your Spirit: 5 Ways I’m Finding Hope & Strength Right Now
Connect with Mel:
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29 January 2026, 5:05 am
1 hour 28 minutes

The Most Eye Opening Conversation of Your Life
In today’s episode, you’re going to hear a conversation that will help you find meaning again - especially if you’ve been feeling lost, stuck, stretched thin, or quietly wondering, “Does any of this even matter?”
Joining Mel is Ocean Vuong - one of the most acclaimed writers of our time and the bestselling author of On Earth We’re Briefly Gorgeous.
His newest book, The Emperor of Gladness, moved Mel so deeply she knew she had to bring him on the podcast - because Ocean has a rare gift: he puts words to feelings you’ve had, but never knew how to say out loud.
Ocean is an award-winning poet, a MacArthur Fellowship “Genius Grant” recipient, and a professor at NYU. He writes and speaks about grief, love, identity, hardship, and hope with an honesty that doesn’t just hit… it stays with you.
This episode is an invitation to pause, reset, and reconnect with yourself. It will help you stop judging where you are, release the pressure you’re carrying, and remember that you don’t need to become someone else to be worthy - or to build a meaningful life.
Even if you’ve never read Ocean’s work, this conversation will feel like someone finally handed you the words you’ve been searching for.
In this episode, you’ll learn:
-How to find meaning even when you’re behind in life
-How to move through grief without shutting down and let beauty exist alongside pain
-Why chasing who you “should” be is keeping you stuck and how to come back to yourself
-How to reconnect with yourself when you’ve been in survival mode for too long
-How to feel calmer and more grounded when life feels uncertain
- How to reprogram your mind for more positive thinking
By the end of this episode, you’ll feel more hopeful, more centered, and more at peace with where you are - with permission to be exactly who you are, right now.
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: Why You Feel Lost in Life: Dr. Gabor Maté on Trauma & How to Heal
Connect with Mel:
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
26 January 2026, 5:05 am
1 hour 22 minutes

The Science of Self Control: Find Motivation, Build Willpower, and Increase Your Focus
In today’s episode, you’ll learn how to get motivated, even when you don’t feel like it.
If you feel unmotivated, scatter brained, or exhausted…
If you keep reaching for your phone, wine, or the remote even when you want to stop…
If you’re frustrated with yourself for lacking discipline….
This conversation will help you stop wasting time and finally understand why it’s so hard to do the things you know you should do.
Joining Mel today is Dr. Anna Lembke, MD, who is the world’s leading expert on dopamine and compulsive behavior. Dr. Lembke is a professor of psychiatry and addiction medicine at Stanford University, chief of Stanford’s Addiction Medicine Dual Diagnosis Clinic. She is also the New York Times bestselling author of Dopamine Nation and the upcoming Radical Surrender
She has served on the boards of several state and national addiction-focused organizations, and has testified before the United States House of Representatives and Senate.
But even with all of her knowledge, she will share with you: she also falls into the same traps you do!
In this episode, Dr. Lembke explains the truth most people don’t understand: Modern life has trained your brain to chase constant dopamine hits, and that’s why motivation, focus, and joy feel harder than ever.
But here’s the good news: you can reset your brain.
Dr. Lembke walks you through the science of dopamine, pain, pleasure, and motivation, and shares a practical protocol for rebuilding focus, energy, and self-control in a world designed to hijack your attention.
In this episode, you’ll learn:
-The “pleasure–pain seesaw” that explains why you keep reaching for the thing you swear you’re done with
-How dopamine really works (and why chasing pleasure backfires)
-The hidden reason scrolling, snacking, and multitasking make you feel worse, not better
-The simple but powerful way to rebalance pleasure and pain
-What to do when you feel stuck in compulsive habits you “can’t quit”

This is not a conversation about shame, addiction labels, or self-control. It’s about taking your brain back.

If you want more energy, clarity, and motivation, and if you’re ready to stop fighting yourself and start working with your brain, this episode is for you.
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 Create a Successful Mindset: The Science of Passion and Perseverance
Connect with Mel:
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
22 January 2026, 5:05 am
1 hour 14 minutes

The #1 Money Habit That Sets You Up for Financial Freedom
In this episode, you’ll learn the best financial advice you’ll ever hear.
It’s your guide to taking control of your money and learning the rules of how to make it, save it, and spend it better.
Maybe you’re trying to pay down debt.
Maybe you’re wondering how you’ll ever afford a home.
Maybe you’re doing “okay,” but you don’t feel confident about the future, and you don’t know the best place to invest your money.
Or maybe you want to know what really works to save money, make more money, invest money, and how to stop feeling like you’re behind.
This episode will show you exactly what to do.
Today, Mel is joined by David Bach. David is one of the most trusted voices in personal finance for a reason: He teaches the rules of money in a way that makes you feel calm, capable, and in control.
He’s a 10-time New York Times bestselling author behind The Automatic Millionaire, and he’s here to give you the simple money habits and tools that you can apply to your life today.
You’ll learn:
-The rules of money that determine whether you build wealth or stay stuck (no matter what you earn)
-”The 2 escalators to wealth” and how you can get on them
-The money mistake that can wreck your future even if you’ve “done everything right”
-What every couple needs to know about money before it’s too late
-The exact stocks to invest in over the long term
-The exact blueprint of what you should do with your 401k
-The $27.40/day formula that turns into $4.4 million
-Why you can start feeling better about your life before you’re debt-free
-Specific advice for women, including what every widow needs to know
-The easiest ways to take control of your finances with the greatest payoff
As David puts it, either you have a plan for your money, or someone else does.
Your plan starts here.
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: More of the Best Financial Advice You’ll Ever Hear.
Connect with Mel:
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
19 January 2026, 5:05 am
1 hour 11 minutes

The Ultimate Guide to Menopause: How to Boost Your Metabolism, Build Muscle, & Balance Your Hormones
If you’ve been thinking, “What is going on with my body?” Today, you are getting your answers.
You’re going to learn the real science and brand-new research of perimenopause and menopause and the simple, research-backed changes that can help you feel stronger, calmer, and more in control, starting now.
For way too long, women have been left guessing about hormone changes, weight gain, sleep issues, mood swings, and why workouts that used to “work” suddenly don’t.
Most of the advice out there is outdated, generalized, or based on bodies that are not female.
That changes today.
In this eye-opening episode, Mel brought back her most popular guest of all time: Dr. Stacy Sims, PhD, to give you the exact plan on how to train your body to adapt to the changes, instead of just “dealing with it.”
Dr. Sims is a professor at Stanford and Auckland University of Technology, a world-renowned exercise physiologist and nutrition scientist, and a leading researcher on female-specific health and nutrition.
She breaks down why menopause is not the end of you. It’s just a transition, and with the right tools, your body can thrive for the next 40 years.
Today’s episode has solutions, including new information that goes beyond what has ever been shared on this podcast before.
In this episode, you’ll learn:
-How to rewire your body to thrive without estrogen
-Why belly fat shows up in menopause (and why it’s not the same kind of fat as before)
-The specific diet and nutrition that help with mood and sleep
-What happens to your brain, mood, sleep, and body fat when estrogen drops
-Why menopause is basically reverse puberty
-The #1 thing that changes everything in midlife: heavy strength training (and how to start in 10 minutes)
-The new cardio that works with menopause (short sprint intervals) and why “moderate hard” workouts always backfire
-The injuries nobody warns you about – frozen shoulder and plantar fasciitis – and what to do about them
Bookmark this episode and share it with every single woman in your life. You do not have to live with symptoms that can be resolved, and you do not have to suffer. You can train your body to adapt to the changes – and you can start this week.
For more resources related to today’s episode, click here for the podcast episode page.
If you liked this episode, check out Dr. Stacy Sims’ first appearance on The Mel Robbins Podcast: The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy
To learn more about menopause, listen to this interview with Ob/Gyn Dr. Mary Claire Haver: The #1 Menopause Doctor: How to Lose Belly Fat, Sleep Better, & Stop Suffering Now
Connect with Mel:
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
15 January 2026, 5:05 am
1 hour 39 minutes

Married, Dating, or Single: The Best Relationship Advice You Will Ever Recieve
This episode will change the way you show up in your love life - whether you’re in a relationship, healing from one, or hoping to find the right one.
If your relationship feels stuck, if the spark is gone, if you’re always the one apologizing, or if you’ve been shutting down to avoid conflict, or you just wish things were a little bit better, you are not alone.
What you’ll learn here will completely transform how you love and how you’re loved in return.
Today, Mel is joined by one of the most powerful voices in modern therapy: Terry Real.
Terry is a bestselling author, renowned couples therapist, and the founder of Relational Life Therapy. His private clients are some of the most famous people in the world - and in this episode, you're getting his most transformational insights for free.
This conversation is raw, practical, and packed with tools that will open your eyes and your heart. Mel shares vulnerable moments from her own 29-year marriage to her husband Chris, and Terry brings the kind of clarity that instantly changes how you think about yourself, your partner, and what love really requires.
You’ll learn:
-What to do when you’re the one who always gives
-The mindset shift that makes real intimacy possible again
-What to say when your partner shuts down, withdraws, or ignores you
-How to hold someone accountable without turning it into a fight
-Why most fights aren’t about what you think they’re about
-And the habits that every successful relationship has in common
This is a total reset on how you think about love, conflict, and connection.
If you’re tired of repeating the same arguments, feeling unseen, or wondering if things will ever change, this conversation shows you how to break the cycle and build the kind of relationship you didn’t think was possible.

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 Create Better Relationships: 6 Surprising Lessons From 28 Years Of Marriage
Connect with Mel:
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
12 January 2026, 5:05 am
1 hour 30 minutes

The Science of Making & Breaking Habits: How to Change Your Life in 1 Month
In today’s episode, you’re going to learn an easy and proven way to build good habits and break bad ones.
Here to offer you a guide to improving your life, no matter what your goals are, is James Clear – the #1 New York Times bestselling author of Atomic Habits, which is one of Mel’s favorite books.
James Clear is one of the world’s leading experts on habit formation and behavior change. His work has helped millions of people lose weight, quit smoking and vaping, stop drinking, build businesses, start new chapters, achieve lifelong goals, and become the person they want to be.
In this conversation, James reveals a simple truth most people never learn: if you’re struggling to change your habits, the problem isn’t you – it’s your systems.
Bad habits don’t repeat because you lack motivation or willpower. They repeat because your system is designed to produce them.
James breaks down the proven frameworks behind lasting change and explains how tiny, consistent improvements compound into extraordinary results over time.
And even if you have read the book Atomic Habits, which Mel has several times, there are things in the interview today that James says that he has never shared before.
He will also cover the things he wished he had written about when he wrote Atomic Habits 7 years ago!
In this episode, you’ll learn how to:
-Make time for new habits
-Overcome a lack of motivation
-Design your environment to make success easier
-Get back on track quickly when you fall off course
-How 1% improvements compound into extraordinary results
-The difference between goals and systems - How to break bad habits without relying on willpower
-The identity shift that makes change permanent
By the end of this episode, you’ll understand why change has felt so hard in the past - and you’ll walk away with a proven system you can use for the rest 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: How to Get Things Done, Stay Focused and Be More Productive
Connect with Mel:
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
8 January 2026, 5:05 am
1 hour 6 minutes

7 Things You Need to Hear Right Now
This episode is about taking your power back and giving yourself the credit you deserve.
Everyone needs a friend who reminds you who you really are. Today, Mel is that friend.
In this episode, Mel shares 7 powerful things to remind yourself every day. These carefully chosen sentences pull you back into your strength, your courage, and your confidence.
They are the words you need to hear that activate the most capable version of you.
This episode will help you:
-Reclaim your power when you’ve been playing small or second-guessing yourself
-Set boundaries that protect your energy without guilt
-Stop letting other people’s moods, opinions, or expectations dictate your day
-Get out of comparison and focus on your own progress
-Let go of what’s draining you and refocus on what actually matters
-Move forward with more clarity, confidence, and intention
These powerful reminders are paired with the science behind why they work, so you’re not just inspired in the moment, but so you understand how to make changes that last.
Mel reminds you what you need to hear most: you are not powerless.
This episode is not about fixing what is wrong with you. You are not broken. It’s about remembering who you are and how capable you’ve always been.
You’ll walk away feeling more grounded, more in control, and more like yourself.
Hit play when you want to feel clear, steady, and back in charge.
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 Make 2026 the Best Year: 6 Questions to Ask Yourself
As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook to help you make 2026 a great year. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear.
Connect with Mel:
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
5 January 2026, 5:05 am
1 hour 27 minutes

2026 Body Reset: How to Get Stronger, Lose Fat, & Take Control of Your Health
Today’s episode is a MUST listen.
This is your 2026 Body Reset and it’s all about taking control of your health once and for all.
If you want to get stronger, lose fat, move better, and feel good in your body again – without extreme workouts, punishing diets, or guessing what actually works – this episode will give you a clear, proven path forward.
For too long, people have been told to ignore pain, push through exhaustion, and accept stiffness, weight gain, and chronic discomfort as “part of getting older.”
That ends now.
Today, Mel sits down with Dr. Betsy Grunch, one of the top neurosurgeons and spine surgeons in the world, known to millions online as Lady Spine Doc, where her advice on health has earned her over 185 million likes on TikTok alone.
In this powerful, practical episode, Dr. Grunch breaks down how to eat, sleep, and move in a way that protects your body, builds strength, and keeps you out of pain.
She shares her own transformation from caregiver to neurosurgeon to losing over 85 pounds and rebuilding her own health, and what that taught her about sustainable change.
Then, she reveals the proven protocol she uses with patients every day to help them lose fat, regain strength, and take control of their health.
She also explains why most people are unknowingly damaging their bodies through everyday habits, why pain is a warning sign you should never ignore, and how small changes compound into massive results over time.
In this episode, you’ll learn:
-The everyday habits that quietly damage your spine (and speed up aging)
-The biggest posture and movement mistakes most people make
-What tech neck is and how to reverse it
-How to sleep for better spine health (including the best positions and pillow)
-How to rebuild muscle and gain mobility with 2 simple exercises
-How to get stronger and lose fat without wrecking your joints or back
-Why sitting, sleeping, and lifting the wrong way accelerates aging
-The simple strength principles that protect your body for life
If you want 2026 to be the year you feel stronger, leaner, and more capable in your body, this episode is for you.
For more resources related to today’s episode, click here for the podcast episode page.
As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook to help you make 2026 a great year. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear.
If you liked the episode, check out this one next: Change Your Body & Your Life in 1 Month: 4 Small Habits That Actually Work
Connect with Mel:
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
1 January 2026, 5:05 am
1 hour 20 minutes

Change Your Life This Year: How to Get From Where You Are to Where You Want to Be
In today’s episode, you’re going to learn exactly how to achieve your goals, stay motivated, and create real, lasting change in your life.
If you’ve struggled to create change that sticks…
If you know exactly what you want to change, but can’t follow through…
If you’re tired of blaming willpower…
This conversation will give you clarity, relief, and a proven way forward.
Joining Mel today is Dr. Katy Milkman, PhD, one of the world’s leading behavioral scientists, an endowed professor at the Wharton School of Business at the University of Pennsylvania, and co-founder of the Behavior Change for Good Initiative.
In her lab at UPenn, Dr. Milkman consolidated the findings from 192 researchers and found that there are 7 hidden barriers that stop people from changing, even when they desperately want to.
Today, she walks through each of the 7 barriers and explains why each barrier requires a different, evidence-backed strategy. Trying harder doesn’t work. Using the right tool does.
Dr. Milkman will also share the secret weapon for creating real change in your life called the Fresh Start Effect.
In this episode, you’ll learn:
-The real reason change feels so hard – and why you’re not lazy, broken, or lacking discipline
-The 7 hidden barriers that quietly stop you from following through
-How to identify which barrier is blocking you
-Why willpower keeps letting you down and what works when motivation disappears -Why procrastination, impulsivity, and forgetting are predictable and the simple tools that stop them
-How to make hard habits feel easier and more rewarding, so they finally stick
-The science-backed way to design your environment for success instead of relying on self-control

In this conversation, Dr. Milkman gives you a practical framework to stop fighting yourself and start working with how your brain actually functions.
If you’re ready for this year to be different, this episode is for you. You’re not broken. You’re not behind. And once you understand the science, change finally becomes possible.
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 7‑Day Habit Reset: Start Today, Feel Different By Next Week
As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook to help you make 2026 a great year. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear.
Connect with Mel:
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
29 December 2025, 5:05 am
1 hour 32 minutes

9 Habits That Will Change Your Life: The Best Expert Advice I’m Using This Year
In this episode, you’re getting the best of the best of The Mel Robbins Podcast.
These are the 9 moments people couldn’t stop talking about this year.
In 2025, Mel released 106 episodes of the podcast and featured 75 experts who shared their transformative insights on health, relationships, mindset, and more.
Together, this adds up to thousands of takeaways.
Because your time is valuable, Mel is giving you a gift today:
She and her team crunched the data, reviewed hundreds of hours of content, analyzed listener feedback, and pinpointed the moments you saved, replayed, and wrote about – the moments that made people sit up straighter, breathe deeper, and whisper, “Oh… that explains everything.”
Whether you’re new to the podcast, are figuring out which episodes to listen to next, or want to hear the most impactful advice summarized, today’s episode is for you.
These 9 ideas changed something in how you see yourself, how you heal, how you eat, how you love, how you relate to your family, and what you believe is still possible for your life.
If you’re ready for the kind of insight that rearranges how you think and how you live, start with these 9 moments people couldn’t stop talking about – including the #1 most-shared episode of the entire year on both Spotify and Apple Podcasts.
This episode is the cheat sheet for the level-up in life you have been looking for.
Want more from these experts?
Check out the full episodes here:
Jay Shetty: A Process for Finding Purpose: Do THIS to Build the Life You Want | Apple | Spotify | YouTube
Danielle Bayard Jackson: It’s Not You: The Real Reason Adult Friendship Is So Hard & 3 Ways to Make It Easier | Apple | Spotify | YouTube
Dr. Dawn Mussallem: Mayo Clinic Cancer Doctor: 5 Foods That Heal the Body, Starve Cancer, & Prevent Disease | Apple | Spotify | YouTube
Vanessa Marin: Your Guide to Better Sex, Intimacy, & Love From a World-Leading Sex Therapist | Apple | Spotify | YouTube
Jason Wilson: The Real Reason Boys and Men Are Quietly Giving Up & What They Need to Hear | Apple | Spotify | YouTube
Dr. Stacy Sims: The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy | Apple | Spotify | YouTube
Dr. Vonda Wright: Look, Feel, & Stay Young Forever: #1 Orthopedic Surgeon’s Proven Protocol | Apple | Spotify | YouTube
Dr. Gabor Mate: Why You Feel Lost in Life: Dr. Gabor Maté on Trauma & How to Heal | Apple | Spotify | YouTube
Bryan Stevenson: This Conversation Will Change Your Life: Do This to Find Purpose & Meaning | Apple | Spotify | YouTube
For more resources related to today’s episode, click here for the podcast episode page.
As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook to help you make 2026 a great year. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear.
Connect with Mel:
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
25 December 2025, 5:05 am
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