The Mel Robbins Podcast

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, swelling, digestion issues, or a heaviness in your body that you can’t shake, Dr. Spiegel says these are all signs you shouldn’t ignore. What Dr. Spiegel reveals will challenge the way you think about your body and, more importantly, give you a completely new, practical way to start feeling better immediately. And it may give you the words and the insight you’ve been missing to help your aging parents and other loved ones finally start feeling better, too. By the end of this episode, you’ll understand: -Why a “bendy” pinky might be a clue to what’s going on in your gut -10 foods that boost serotonin production in your body -The most effective treatment for IBS - and it’s probably not what you’ve tried -A quick way to notice how the force of gravity is showing up in your body -How to make yourself taller in just a few minutes -Why standing on one leg is linked to a longer life -How a weighted vest can change your posture almost immediately -A surprising reason rollercoasters feel unbearable for some people -What “gravity management” looks like in real life -One small habit that can improve how your body handles gravity Dr. Spiegel says the powerful, invisible force shaping every moment of your life is one you can learn to work with – and he’ll show you how. This is one of those conversations that will change how you see your body, your health, and what it means to be fully alive. 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: Change Your Body & Your Life in 1 Month: 4 Small Habits That Actually Work. Connect with Mel: Order Mel’s new 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

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 guest is Evy Poumpouras, a former secret service agent who has protected 5 former U.S presidents. She is a “human lie detector” who has been specially trained in the art of lie detection, human behavior, and cognitive influence. And today, she is giving you a masterclass of all of her best secrets from over 3 decades of training and experience. Evy’s extensive and decorated career includes operating undercover, complex criminal investigations, and working as an interrogator for the Secret Service’s elite polygraph unit. And in this special episode, she’s here to arm you with information, tools, and strategies so you can read people more clearly, communicate with confidence, and know what to do next. In this episode, you’ll learn: -How to read someone in the first few minutes -How to stay in control when someone is trying to bait you -The body language cue that shows someone wants out of a conversation -Why eye contact is not the lie detector people think it is -How to spot when someone’s words and actions don’t match -How to stay grounded when someone is trying to pull you into their chaos -Why the most manipulative people in your life may be the ones closest to you People are always showing you who they are. This episode teaches you how to stop missing 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: Communicate with Confidence: The Blueprint for Mastering Every Conversation Connect with Mel: Order Mel’s new 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

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 his World Regret Survey, the largest study of human regret ever conducted, analyzing more than 26,000 regrets from people across 134 countries. After analyzing regrets from all around the world, his research has found that there are 4 core types of regrets, and based on what kind of regret you're dealing with, there are specific strategies that you can use to process it, learn from it, and move forward. You’re also going to be inspired to take action after hearing what other people regret the most, so you can live in a way that will avoid these regrets for yourself. In this episode, you’ll learn: -The 4 types of regret and how to recognize yours -The one type of regret that shows up more than any other -Why the things you didn't do will haunt you far more than the things you did, and what that tells you to go do today -Daniel's 3-step reset to stop repeating the same patterns and start moving forward -One simple move you can make today to stop repeating the same regret pattern This is not a conversation about the past. It's a conversation about what you do next. Because after studying 26,000 regrets, the answer is clear: You can't change what happened. You can change 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: This One Study Will Change How You Think About Your Entire Life: The Cornell Legacy Project Connect with Mel: Order Mel’s new 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

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 muscle, strengthen your bones, restore your balance, and reverse the effects of aging, no matter where you're starting from. Dr. Wright is a double board-certified orthopedic surgeon and one of the world’s leading experts on mobility, musculoskeletal aging, and longevity. She’s also one of your favorite expert guests ever to appear on The Mel Robbins Podcast, which is why Mel invited her back on the show to share all new insights. Dr. Wright has treated over 100,000 patients and studied thousands more, and she is here to sum up what she has learned: No matter when you start or how small the steps, it’s not too late; your body can rebuild, and you have far more control over how you age than you think. In just 4 weeks, you will start feeling better. In today’s episode, you’ll learn: -The biggest lies you’ve been told about aging (and why they’re holding you back) -How you can stay fit for life and teach your body to rebuild itself -The specific most critical windows of your life for healthy aging and the exact steps to take right now to protect your future -How women silently lose up to 20% of their bone density in the years around perimenopause and what to do to stop it -Why muscle is your most powerful anti-aging tool and how to build it in just 2 days a week -What every woman needs to know about bone health, menopause, and strength to become “unbreakable” -The longevity formula: The 4 simple steps you can start today to feel younger in just weeks -Why it’s never too late to rebuild strength, balance, and energy (even if you sit all day) -How to go from 0 to strong: Dr. Wright's protocol is specifically designed for people who feel too tired, too busy, or too far behind to begin Whether you or someone you love is feeling stiff, tired, or worried about how you’re aging, this episode will change how you think about your body and what’s possible. If you’re ready to feel stronger, more energized, and more in control of your future, this episode is where you start. Whether you're 30 and want to get ahead of aging, 45 and in the thick of perimenopause, or 65 and convinced it's too late, this episode will give you a clear, science-backed roadmap to staying strong, mobile, and independent for life. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, you’ll love Dr. Vonda Wright’s first appearance on The Mel Robbins Podcast: Look, Feel, & Stay Young Forever: #1 Orthopedic Surgeon’s Proven Protocol Connect with Mel: Order Mel’s new 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

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 will walk you through the framework she says will start to dissolve that self-doubt once and for all, part by part. You’ll learn: -The 2 things to do when you don’t like yourself -4 signs you feel powerless in your life - and what to do next -A proven way to worry less - and it starts with your phone alarm -The 4 sneaky ways self-doubt shows up -The one word to cut from your vocabulary and what to say instead -How to change your voice so you sound confident when it counts -The mind-blowing scar experiment that shows how your mindset shapes every interaction -How your first jobs hardwire the way you show up at work - for years -The 4 “trust traits” that run your relationships and your career -Why feeling like an imposter is a good sign - and how to use it -What chronic complaining tells people about you - and how it keeps you stuck -How to make better decisions under pressure, without second-guessing yourself after By the time you’re done listening, you’ll have the tools you need, and you’ll know which one to use for your own personal struggles, so that you finally show up for your life with the confidence you deserve. 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: Stanford Luck Researcher: How to Manifest the Life You Want Connect with Mel: Order Mel’s new 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

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 to eat to live longer, stay young, and feel better than ever. She says food isn’t just fuel – it’s information. Every bite sends signals to your body that shape your energy, your metabolism, your focus, and how fast you age. Dr. Aronica says that means you are never stuck – not because of your family history, not because of the current state of your health, and not because you’ve resigned yourself to “this is just how it is now.” Every meal is a chance to send a different signal to your genes. And when you start doing that consistently, you become a different person at the cellular level. In this episode, Dr. Aronica will reveal her Stanford framework for eating your way to younger genes, including the everyday foods that deliver the biggest payoff and the sneaky mistakes that can strip those foods of their benefits if you’re not careful. You’ll also learn: -The #1 reason losing weight feels hard and why Dr. Aronica says you’ll never need a diet again -Why inflammation ages you faster than time, and what to do about it -The egg myth keeping you from a stronger brain and healthier aging -The anti-aging kitchen hacks that will change the way you see tomatoes, broccoli, garlic, and other foods -The surprising truth about dark chocolate -How to make eating healthy easy and fun -How to help someone you love make positive changes Dr. Aronica says you’re in charge of your health story. Once you learn the framework that sets you up for success, you’ll be able to make your life a masterpiece, one bite at a time. 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 Body Image Expert: How to Repair Your Relationship With Your Body & Food. Connect with Mel: Order Mel’s new 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

What you learn today will make you forever calmer and more in control of your emotions. If you’ve ever had a moment where you thought: “Why does one email, one comment…ruin my day?” “Why do I always get overwhelmed by the littlest things?” “Why am I like this?” This conversation gives you the answer. In this episode, Dr. Burke Harris explains why so many of the patterns you hate, like being reactive, shutting down, people-pleasing, not being able to follow through, and feeling dread for no reason, are not your “personality flaws” – and give you the truth. Dr. Nadine Burke Harris, MD is one of the most important voices in trauma science and public health. She’s a pediatrician, who conducted pioneering research on Adverse Childhood Experiences (ACEs), the founder of the Center for Youth Wellness, and the former Surgeon General of the State of California. She is here to tell you that your body is running an overactive stress response that got wired in childhood, and never got turned off. Dr. Burke Harris gives you research-backed tools that help your body re-regulate, calm down, and feel safe, so stress stops driving your life. You will be able to start rewiring your nervous system today, with one powerful, 3-word sentence you can say to yourself. It takes less than a few minutes and reverses the feelings that make life harder than it should be. In this episode, you’ll learn: -Why you shut down sometimes, get emotional, “triggered”, or overwhelmed (and why it’s not your fault) -Why you procrastinate even when it feels bad-How childhood trauma affects health across a lifetime-Why trauma is (Mel had it wrong for decades) and how childhood trauma is keeping you stuck-How to help your body return to balance after being upset-The 3 essential words that rewire your nervous system-The 7 evidence-based things you can do to regulate your nervous system-How to support someone you love who’s stuck, shut down, or overwhelmed in their life This episode is hopeful, practical, and empowering. You will get a playbook that helps you rewire your nervous system so you feel less stress and more in control of your emotions. When you finally understand what’s happening in your body, you can have a different 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: Why You Feel Lost in Life: Dr. Gabor Maté on Trauma & How to Heal Connect with Mel: Order Mel’s new product, Pure Genius Protein Get Pure Genius Protein at Target 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

Do you want to know how to set goals you can actually achieve? Do you want the two science‑backed requirements that determine whether goals succeed or fail? Or do you feel stuck, overwhelmed, and unsure what you even want anymore? This episode is a step‑by‑step, research‑backed framework for setting goals that give you clarity, motivation, and momentum. You’ll learn how to choose the right goal and how to start pursuing it immediately. By the end of this episode, you won’t just feel inspired – you'll have already taken action. If you’ve ever felt overwhelmed, out of control, or like your life is running you instead of the other way around, this episode is for you. Whether you’re exhausted, stuck in reaction mode, caring for everyone else, unsure what you want anymore, or feeling disconnected from yourself, this episode will show you exactly how to take back control – starting today. This episode delivers the most important guidance you need to hear right now. It will teach you the 5 essential rules for setting and achieving personal goals - the skills no one ever taught you, but everyone needs to reclaim their time, energy, and sense of control. And it’s your guide to taking control of your life: how to choose a goal that actually matters to you, how to pursue it in a busy life, and how to keep going even when motivation fades. Today, Mel breaks down decades of research from psychology, neuroscience, and behavioral science and shows how she’s used these five rules to achieve her own goals. In this episode, you’ll learn: -The counterintuitive reason setting one meaningful personal goal can immediately help you feel more in control -The 5 research‑backed rules that make goals stick - even if you’re exhausted or short on time -How to choose a goal that’s truly yours (and not something you think you “should” want) -Why writing your goal down and visualizing it rewires your brain to follow through -The difference between the will (your why) and the way (your plan) -Why consistency beats intensity - and how to keep going even after setbacks -How personal goals become an anchor in the storm when the world feels heavy After listening, you’ll walk away with clarity, a sense of direction, and a simple plan to start pursuing something meaningful - even if life feels full right now. This is practical, research‑backed guidance that actually works. If you’re ready to stop feeling overwhelmed and start taking control of your life again, this episode is where it begins. For more resources related to today’s episode, click here for the podcast episode page. In the episode, Mel mentioned Pure Genius, the company she co-founded that is one of her personal goals. You can learn more here. If you liked the episode, check out this episode with James Clear: The Science of Making & Breaking Habits: How to Change Your Life in 1 Month Connect with Mel: 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

If you’ve ever felt stressed, confused, ashamed, or behind when it comes to money, this episode is for you. Whether you’re living paycheck‑to‑paycheck, trying to pay off debt, building credit, wondering how you’ll ever afford a home, or doing “okay” but still feeling anxious about the future, this episode will show you exactly what to do next. This episode delivers the most important money advice you need to hear right now. It will teach you the 4 essential rules of money - the skills no one ever taught you, but everyone needs to build financial freedom. And it’s your guide to taking control of your money: how to make it, how to save, and how to invest no matter where you’re starting from. And it’s not about how much you earn. It’s about learning how money actually works - so you can stop feeling overwhelmed and start feeling calm, capable, and in control. Today, Mel shares the best money advice from four of the most trusted and influential experts in personal finance. Tiffany Aliche, known as The Budgetnista, is a New York Times bestselling author who has helped millions of people save money, manage their finances, and pay off massive amounts of debt. David Bach is a 10‑time New York Times bestselling author and the creator of The Automatic Millionaire, who will show you how small, automatic daily habits can turn into millions over time. Ramit Sethi is a New York Times bestselling author, the creator of I Will Teach You to Be Rich, and the host of Netflix’s How to Get Rich, is going to simplify money into four clear buckets. Morgan Housel is the bestselling author of The Psychology of Money and one of the most respected financial thinkers in the world, and today he will help you understand the emotional and psychological forces that drive financial decisions. In this episode, you’ll learn: - The 4 money rules that determine whether you build wealth or stay stuck - no matter what you earn - The #1 mistake that’s quietly keeping people broke - How to stop guessing where your money is going and finally take control - The simple habits that make saving, spending, and investing feel easier - Why you can start feeling better about your life before you’re debt‑free - How small daily decisions can turn into massive long‑term wealth - The mindset shift that instantly reduces money stress After listening, you’ll walk away with a clear plan, a healthier relationship with money, and the confidence to make smarter financial decisions starting today. This is simple, practical, and research‑backed financial advice that actually works. If you’re ready to stop feeling overwhelmed and start taking control of your financial future, this episode is where it begins. If you loved this episode, you’ll definitely want to listen to the full conversations with each of the financial experts you heard from today: Tiffany Aliche: 5 Rules of Money: How to Make It, Save It, & Be Smarter About It Rami Sethi: You’ve Got Money All Wrong: A Step by Step Guide to Living a Rich Life David Bach: The #1 Money Habit That Sets You Up for Financial Freedom Morgan Housel: The Best Financial Advice You’ll Ever Hear For more resources related to today’s episode, click here for the podcast episode page. Connect with Mel: Order Mel’s new 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

Today’s episode is a MUST listen. This is one of the most important conversations you will ever hear about Alzheimer’s prevention, dementia, memory loss, and brain health. If you’re worried about your memory, your parents’ memory, or your risk of cognitive decline as you age, this episode gives you something most conversations don’t: real hope, backed by science, and a clear plan you can start today. In this powerful episode, Mel sits down with world‑renowned neurologists Dr. Ayesha Sherzai and Dr. Dean Sherzai, two of the leading medical experts in Alzheimer’s disease, dementia, and cognitive decline. Together, they break down what dementia actually is, how Alzheimer’s fits into it, and why brain decline often begins 20+ years before symptoms appear - long before most people think to pay attention to brain health. Dr. Ayesha and Dr. Dean explain how brain health is not determined by genetics alone, and why your daily habits have the power to prevent, slow, and even pause cognitive decline. They share the exact science‑backed framework they teach their patients, built around five simple pillars of brain health using one unforgettable acronym: NEURO. You’ll also learn how to tell the difference between normal forgetfulness (like walking into a room and forgetting why) and early warning signs of dementia that should prompt a doctor visit. And if you’re a caregiver - or love someone who is - this episode is essential listening. The doctors explain why caregivers face a significantly higher risk of cognitive decline, how chronic stress and poor sleep damage the brain, and what you can do to protect your own memory while caring for others. In this episode, you’ll learn: - How to prevent Alzheimer’s disease and slow cognitive decline using science‑backed daily habits - The difference between normal age‑related forgetfulness and early warning signs of dementia - What dementia actually is, how Alzheimer’s fits into it, and why brain decline can start decades before symptoms - Why genetics are not your destiny when it comes to memory loss and brain health - The NEURO framework neurologists use to protect memory and reduce Alzheimer’s risk - How exercise, deep sleep, stress reduction, and nutrition physically grow new brain connections There is so much good news in the research. There are simple, free things you can do starting today - even while listening - that can reduce dementia risk by up to 53% and dramatically improve long‑term brain health. If you’re concerned about Alzheimer’s, dementia, memory loss, or your cognitive future - this is the conversation you need. For more resources related to today’s episode, click here for the podcast episode page. If you liked the episode, check out this one with neuroscientist, Dr. Wendy Suzuki next: Change Your Brain: #1 Neuroscientist’s Exercise Protocol for Peak Energy and Focus Connect with Mel: Order Mel’s new 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