The Mel Robbins Podcast

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 up tired.

Instead, tonight, when you climb into bed, you will start to change the settings in your brain so you can rest, wake up happier, more positive, and look forward to your day.

In this episode, you'll learn:

-What 5 top medical and scientific researchers say to repeat when your mind won't stop racing at night

-The simple 2-step protocol from Stanford researchers to change the settings in your mind

-Why your brain “turns on” the second your head hits the pillow

-How negative rumination becomes part of your bedtime routine (like brushing your teeth) and what to do to break the loop

-A simple phrase that reduces panic, pain, and even creates better outcomes for cancer patients

-How to stop treating every thought like an emergency

-What to say when you’re spiraling in negative thoughts at night

You deserve to have a good night’s sleep and create a good day tomorrow. These 7 sentences, along with the science so you know how to use them, helps you get the good start to tomorrow morning that you deserve. 

For a list of the 7 sentences, as well as all of the studies shared and where to hear the full episodes with each of the experts quoted today, click here for the podcast webpage.   

If you liked the episode, check out this one next:: Get Back on Track: 5 Evening Habits to Wake Up Focused, Recharged, and in Control

Connect with Mel:  

 

Order Mel’s product, Pure Genius Protein

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Get Mel’s #1 bestselling book, The Let Them Theory

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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 Street. She’s spent 35 years in the rooms where decisions get made: who gets promoted, who gets picked, who gets overlooked, and why. 

The world is changing fast. The strategies that worked in 2025 will not work in 2026.

When the world changes, you must change with it, or as our expert will caution you – you’ll “become a fossil.”

She will tell you exactly which skills, what mindset, and what actions you need to take in 2026 to succeed at work so you can position yourself so you’re not waiting for someone else to “notice” your potential.

In this conversation, you will learn:

-The 2 things holding women back at any stage in their career and how to overcome them

-How to stand out at work in the age of AI and nonstop change

-How to take control of your career in midlife (It’s easier than you think)

-The one relationship that gets you promoted (and it’s not always your boss)

-What to do when you’re exhausted but still need to show up and perform

-How to finally stop self-doubt (without any weird tricks or hacks)

-How to evolve your career without starting from scratch

-How to prepare for your annual review so you get what you want

-Why you can be great at your job and still get overlooked (and what to do about it)

-How to figure out what you want next using Carla’s “blank sheet” method

-How to build a timeline to escape a toxic job without blowing up your life

You’ll also hear Carla coach real listeners through layoffs, rebuilding confidence, and returning to work after years at home.

Carla calls this next chapter Me 3.0. This is the phase where you stop living by someone else’s report card and start designing a career (and life) you want to wake up for.

Today, she’s giving you the career coaching session of a lifetime – one that no amount of money could buy, because she doesn’t offer one on one sessions.

She says, this is not the moment to sit back – it’s time to put your foot on the gas.

And if you use what Carla teaches you in this episode, you won’t just feel more confident.

You’ll be positioned to win.

For more resources related to today’s episode, click here for the podcast episode page:    

If you liked the episode, check out this one next: How to Reinvent Your Life Starting Today

Connect with Mel:  

Order Mel’s 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

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

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.  

Dr. Spiegel is a gastroenterologist and the director of Health Services Research at Cedars-Sinai Medical Center in Los Angeles, one of the leading medical centers in the United States. He is also a professor of medicine and public health at UCLA. 

He trained at Cedars-Sinai and UCLA, and is a pioneering researcher in the areas of gut health, the usage of AI in medicine, and tools that help patients with pain, anxiety, and chronic illness. 

He’s the founding editor of the Journal of Medical Extended Reality and he served as Editor-in-Chief of the American Journal of Gastroenterology. 

Dr. Spiegel has published more than 300 peer-reviewed scientific papers, his research has been cited 30,000 times, and he is the author of Pull: How Gravity Shapes Your Body, Steadies the Mind, and Guides Our Health.

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

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

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 made. 

If you’ve felt like:

 …your life feels like one long to-do list

 …you’re tired, flat, or stuck in the same routine

 …you need something to look forward to, but don’t even know what that is anymore

This episode is your mid-year reset.

It’s also a hilarious and intimate catch-up with Mel after 56 days on tour. She answers these questions alongside you and shares never-before-heard, behind-the-scenes stories from the road.

Then Mel walks you through two simple questions that will help you pause, take stock of your life, and reconnect with parts of yourself you may have forgotten:

These questions force you to stop and give yourself credit for the hard things you got through and the ways you keep showing up even when nobody sees it.

They also remind you that life is not just about work, bills, errands, caregiving, laundry, and getting through the day.

Life is meant to be lived.

In this episode, you’ll learn how to:

- Stop measuring your life only by what you haven’t done

- Give yourself credit for the progress you keep overlooking

- Recognize the hard things you’ve already made it through

- Break out of autopilot and the same old routine

- Understand why having something to look forward to matters so much

- Create more energy, novelty, anticipation, and joy

- Put something on the calendar that gives your mind somewhere good to go

This episode will help you stop, take a breath, give yourself credit, and create something to look forward to - because if you change nothing, nothing changes.

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 with Dr. Tali Sharot: How To Make Your Life Exciting Again

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

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

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

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