On Purpose with Jay Shetty

Have you ever regretted not saying something sooner?

Do you think holding in your emotions causes stress?

Today, Jay takes us on a journey through the principles of the Tell Them Method, explaining that whether it's a simple decision like not wanting to attend an event or a deeper emotion like feeling unappreciated, the key is to directly communicate those feelings to the person involved. He highlights that most of us practice what he calls the "Tell Everyone But Them" method—where we vent to others but avoid speaking directly to the person who needs to hear it. This behavior, Jay argues, not only erodes trust and intimacy in relationships but also traps negative emotions within us, leading to stress and even physical discomfort.

Jay uses relatable anecdotes and insights from research to underline the significance of expressing emotions in a healthy way. He discusses how bottled-up emotions can lead to passive-aggressive behavior, overreactions, and even health problems. By directly telling people how we feel—whether it’s disappointment, love, or frustration—Jay believes we open the door to deeper understanding and connection.

In this episode, you'll learn:

How to Use the Tell Them Method

How to Stop Avoiding Hard Conversations

How to Pick the Best Time to Talk

How to Share Feelings Without Fighting

How to Ask Instead of Accuse

Practicing the "Tell Them Method" approach in everyday life not only improves our relationships but also enhances our emotional well-being, giving us the clarity and peace that comes from being truthful and intentional in our interactions.

With Love and Gratitude,

Jay Shetty

What We Discuss:

00:00 Intro

02:33 What is the Tell Them Method?

06:11 Why it’s Hard to Tell Someone How You Feel

09:29 Underestimate the Value of How Something is Said

16:06 The Three Things That Happen When Emotion is Experienced

18:26 How Trapped Emotions Can Create Trauma

22:52 Figure Out the Best Time to Talk About It

25:57 Don’t Wait for the Last Minute to Tell Them

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Have you ever tried different ways to get rid of belly fat?

Have you ever tried different ways to suppress your appetite?

Today, Jay welcomes women’s health expert, bestselling author, and podcast host Dr. Mindy Pelz to discuss how women can optimize their health, particularly through fasting, hormones, and metabolic health. Dr. Pelz explains the biological differences between men and women and emphasizes the importance of understanding the female body's rhythms and cycles for maintaining health and hormonal balance.

Dr. Pelz begins by discussing common fasting mistakes, highlighting how doing the same fast daily can slow down metabolism. She introduces the concept of "feast-famine cycling," stressing the need for variety in fasting durations and windows, particularly for women. According to her, fasting must be adapted to the individual’s lifestyle and, for women, their menstrual cycle. She also addresses Jay’s personal approach to fasting and offers tailored advice for him, including when to eat before and after workouts.

The conversation then turns to the topic of belly fat and how stress and toxins contribute to weight gain, particularly around the belly area. Dr. Pelz explains that excess cortisol, which is heightened by stress, leads to belly fat, and she provides practical tips to manage cortisol levels, including movement, time in nature, and spending time with positive people.

In this interview, you'll learn:

How to Start Fasting Gradually

How to Manage Stress with Movement

How to Reduce Belly Fat Naturally

How to Customize Your Eating Schedule

How to Stabilize Blood Sugar with Timing

How to Stay Full Longer with Healthy Fats

How to Lose Weight with Fasting Cycles

How to Align Fasting with Your Menstrual Cycle

The message is clear: everyone has the ability to transform their well-being by taking small, intentional steps toward a healthier lifestyle. With the right mindset and commitment, a vibrant and balanced life is within reach for all. 

With Love and Gratitude,

Jay Shetty

What We Discuss:

00:00 Intro

02:59 The Worst Mistake One Can Make While Fasting

04:38 How Do You Fast Properly?

06:22 What’s Your Intention for Your Health?

09:37 What’s the Fastest Way to Lose Belly Fat?

13:42 Common Toxins That Accumulate in the Body

18:00 The Chemicals that Turn Stems Cells to Fat Cells

19:43 Does Counting Calories Matter?  

25:45 How to Have a Better Relationship with Food

29:16 How to Detox from Sugar Cravings

32:47 How Much Protein Should You Eat?

38:19 What is Toxic Fat?

39:50 When is the Best Time to Eat Fat?

43:38 Are You Getting Enough Nutrients for Your Hormones?

46:14 What is the Fasting Cycle?

49:08 The Female’s Hormonal System is Highly Complex

52:52 Should You Reconsider Hormone Replacement Therapy?

55:22 Positive LIfestyle Changes That Could Help You

58:40 Is There Anyone Who SHouldn’t Fast?

59:58 What is a Clean Protein?

01:03:25 How to Empower Your Body

01:04:40 How to Know Your Got Your Meal Right

01:09:09 How Do You Train Yourself to Fast?

01:12:44 Is the Female Body Meant to Have More Fat?

01:17:37 How Do You Manage Fasting and Working Out?

01:20:22 Mindy on Final Five

Episode Resources:

Dr. Mindy Pelz | Website

Dr. Mindy Pelz | Instagram

Dr. Mindy Pelz | Facebook

Dr. Mindy Pelz | YouTube 

Dr. Mindy Pelz | LinkedIn

Eat Like a Girl: 100+ Delicious Recipes to Balance Hormones, Boost Energy, and Burn Fat

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Do you find yourself thinking about your ex often?

What has been the hardest part of moving on for you?

Today, Jay taps into the emotional complexities of getting over an ex and provides actionable steps to move forward. Drawing on insights from neuroscience and psychology, Jay explains why it's entirely normal to struggle with letting go of a past relationship, even if it's been months or years. The emotional pain we experience after a breakup, he explains, is comparable to drug withdrawal, highlighting the deep biological connections we form with our partners.

One of the most impactful ideas Jay shares is that clinging to the past steals energy and time from the future. By ruminating over what could have been, we rob ourselves of the opportunity to build new experiences and relationships. Ultimately, Jay’s message is clear: while it's natural to struggle with letting go, the key to healing lies in breaking old patterns, embracing new habits, and shifting our focus toward growth. If you or someone you know is struggling to move on from a past relationship, this episode offers practical tools and compassionate advice to help start the journey toward healing.

In this episode, you'll learn:

How to Heal by Changing Your Environment

How to Replace Emotional Attachment After a Breakup

How to Shift Focus from the Past to the Present

How to Build Confidence Without External Validation

How to Move On by Breaking Old Patterns

Trust that with patience and self-compassion, you will find the strength to not only move on, but to thrive in ways you never imagined. You deserve the love and happiness that comes from within—keep moving forward, you're stronger than you know.

With Love and Gratitude,

Jay Shetty

What We Discuss:

00:00 Intro

02:29 What to Do If You’re Still Not Over Your Ex?

04:11 What Research Shows About Breakups

07:20 #1: Change Your Environment

13:26 #2: Identify What You’re Missing: Habit or Emotion

17:18 #5: Focus on Building Your Life

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Have you ever struggled with guilt or shame?

Why do you think self-forgiveness is so hard?

Today, Jay sits down with the incredibly talented and resilient Jelly Roll, a Grammy-nominated Nashville native who has captured hearts with his raw, soulful music. Rising from a troubled past marked by addiction, incarceration, and personal struggles, Jelly Roll has turned his life around through music, earning widespread acclaim for his deeply emotional lyrics and raw storytelling. With a top-three debut on the Billboard 200 and multiple awards to his name, His music resonates with those facing hardship, offering a message of hope, redemption, and healing.

Jelly Roll shares his powerful journey from a turbulent past—marked by addiction, incarceration, and emotional struggles—to becoming one of the most celebrated figures in country music today. Together, they explore topics like the impact of childhood trauma, battling demons, overcoming addiction, and the importance of love and healing in personal transformation.

Jelly Roll opens up about his rise to success, reflecting on how music has been a healing force not only for him but for the countless fans who resonate with his lyrics. From finding solace in Jay Shetty’s book Think Like a Monk during a dark time in his life to creating music that speaks directly to those who feel unseen, Jelly Roll's story is one of redemption, hope, and purpose.

In this interview, you'll learn

How to find purpose in your struggles

How to forgive yourself for past mistakes

How to overcome addiction through accountability

How to turn negative experiences into positive impact

How to create emotional resilience in tough times

How to find peace in moments of darkness

No matter where you are right now, it’s never too late to rewrite your story and create a life filled with meaning and growth. Keep pushing forward, and believe in your ability to rise. 

With Love and Gratitude,

Jay Shetty

What We Discuss:

00:00 Intro

04:24 Rediscovering Purpose After Struggles

07:26 Coping with the Loss of a Father

10:34 How His Mother Sparked His Musical Journey

14:48 The Impact of Deep-Rooted Insecurities

17:25 Embracing Accountability for Personal Growth

19:51 The Barriers to Self-Forgiveness

21:08 Reflections on His Fifteen-Year-Old Self

24:26 Life Behind Bars as a Juvenile

28:47 The Fine Line Between Accountability and Self-Sabotage

32:56 Developing Emotional Awareness and Growth

37:21 The Reality of Food Addiction

40:34 Breaking the Chains of Addiction

42:22 Finding Someone Who Sees Your True Worth

49:45 Why Asking for Help Shows Strength, Not Weakness

54:12 Bringing Hope and Uplifting Spirits Through Prison Performances

01:02:13 Addressing Drug Addiction in His Congressional Speech

01:08:50 Understanding the True Victims of Drug Abuse

01:11:31 Breaking Free from Generational Curses

01:18:23 The Profound Impact of Music on His Life

01:25:57 Healing the Inner Child Through Faith

01:31:14 A Heartfelt Letter from His Brother 

01:35:36 Fast Five with Jelly Roll  

Episode Resources:

Jelly Roll | Website

Jelly Roll | Instagram

Jelly Roll | Facebook

Jelly Roll | YouTube

Jelly Roll | TikTok

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Have you ever struggled to change a habit?

Do you think forcing someone to change ever works?

Today, Jay dives deep into one of the most frequently asked questions: Can people really change? Drawing from a mix of personal stories, scientific research, and spiritual wisdom, Jay sheds light on the complexities of human behavior, how change unfolds, and why it can often seem so elusive.

One of the key insights Jay offers is the distinction between acknowledgment and accountability. Many people acknowledge they need to change, but accountability—taking full responsibility for how their actions impact others and making a concrete plan to improve—is much harder to achieve. Without this deeper level of self-awareness and commitment, lasting change remains out of reach.

Jay provides practical advice for those navigating relationships with people who seem resistant to change. He outlines key signs to look for that indicate someone is truly ready to change, including self-awareness, accountability, and a genuine desire to improve. He also stresses the importance of patience and empathy, reminding listeners that change is often a gradual process, filled with setbacks and oscillations between old and new behaviors.

In this episode, you'll learn:

How to encourage change without forcing it

How to help someone become self-aware

How to support someone’s change process

How to communicate about change in relationships

How to accept that change must come from within

Patience, empathy, and an understanding of the complexities of human behavior are key to supporting both ourselves and others in the pursuit of meaningful evolution. 

With Love and Gratitude,

Jay Shetty

What We Discuss:

00:00 Intro

01:37 Is There Someone In Your Life You Wish Would Change?

04:24 Core Personality Traits Are Difficult to Change

07:46 Signs that Someone is Likely to Change

08:25 #1: They Take Accountability and Has Self-Awareness

10:18 #2: They Must Have the Motivation to Change

14:19 Change Doesn’t Happen Right Away

16:59 Signs that Someone is Changing

18:57 How a Community Can Trigger Change

21:30 How Do You Start a Healthy Conversation with Your Partner?

See omnystudio.com/listener for privacy information.

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Why are you blocking yourself from love?

What’s holding you back from attracting love?

Today, let's welcome once again Jay's good friend Dr Joe Dispenza - a New York Times best-selling author, researcher, lecturer, and corporate consultant, Dr Joe Dispenza has developed a practical formula to help people transform their lives. Dr Joe’s mission unifies complex branches of science in an approachable way – focused on proven research, “Stories of Transformation” testimonials, and the scientific data behind spontaneous remissions. 

Joe discusses his groundbreaking work on how individuals can transform their lives by tapping into the power of their thoughts and emotions. The conversation is centered around how stress, survival instincts, and subconscious beliefs block us from manifesting love and positive changes in our lives, the importance of shifting from a reactive, stress-driven state to a heart-centered, creative one, and “becoming” the person you want to be by aligning thoughts, feelings, and behaviors with the future you desire, rather than the past you want to leave behind. 

Jay and Joe discuss the mechanisms that prevent people from opening their hearts to love, focusing on how the survival mechanisms of the brain and body condition us to relive past traumas and fears. According to Joe, many people are trapped in a cycle of stress that keeps them disconnected from their true potential. He emphasizes the power of daily practices like meditation and emotional regulation to rewire the brain, shift belief systems, and attract the love and life one desires.

In this interview, you'll learn:

How to attract love by practicing joy and gratitude

How to rewire your brain by visualizing your desired future

How to heal emotionally with daily meditation

How to manifest change by aligning thoughts, emotions, and behaviors

How to replace resentment with positive emotions through practice

How to stop survival mode by regulating your emotions

By shifting from a state of stress and survival to one of creation and love, we can not only heal from past traumas but also attract the relationships and experiences we truly desire. The key lies in aligning our thoughts, emotions, and behaviors with the future we wish to create. 

With Love and Gratitude,

Jay Shetty

What We Discuss:

00:00 Intro

01:35 What’s Really Blocking You from Manifesting Love?

07:42 Why Becoming the Person You Want to Attract Is Key

14:40 How to Reignite Your Belief in Love After Heartbreak

20:08 The Role of Past Experiences in Shaping Your Beliefs

28:40 Healing Starts with Reminding Yourself to Change

33:18 True Transformation Begins When You Believe in Possibility

37:27 The Power of Being Present to Absorb Life-Changing Information

42:04 How Long Does It Really Take to Rewire a Belief?

46:18 How Meditation and Protein Boost Your Immunity

51:18 Science Proves the Limitless Potential of the Human Mind

57:52 How Collective Consciousness Can Transform Your Life

01:08:38 How Stress Disconnects You from Your True Self

Episode Resources:

Dr Joe Dispenza | Website

Dr Joe Dispenza | Instagram

Dr Joe Dispenza | Facebook

Dr Joe Dispenza | YouTube

Dr Joe Dispenza | Books

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How do you usually react when you're angry?

Have you ever regretted saying something in the heat of the moment?

Today, Jay talks about the transformative power of the "90-Second Rule," a life-changing technique that can help you choose your response in moments of intense emotion. Have you ever acted in the heat of the moment and later regretted it? Jay explores how 90 seconds can be the difference between reacting impulsively and responding with intention.

Inspired by Viktor Frankl's quote, "Between stimulus and response, there is a space," Jay unpacks the concept that this small window of time holds the key to our growth, freedom, and ability to create better outcomes in our lives. He shares personal stories, practical tips, and scientific insights to help you harness the power of this technique, including deep breathing exercises, mindfulness practices, and ways to recognize and label your emotions.

In this episode, you'll learn:

How to control your emotions in stressful moments

How to apply the 90-second rule to avoid impulsive reactions

How to recognize and label your emotions accurately

How to practice mindfulness in moments of frustration

How to take a 90-second break to reset your mindset

By allowing yourself those 90 seconds to breathe, reflect, and choose your response, you create the space to align with your values and intentions.

With Love and Gratitude,

Jay Shetty

What We Discuss:

00:00 Intro

02:17 It’s About How You Respond to Situations

06:27 The 90-Second Rule

11:55 #1: Set a Timer

13:05 #2: Do an Internal Weather Report

13:47 #3: Check-in with Your Body

18:01 Sadness Last Longer than Other Emotions

20:53 We Repeat What We Reward 

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What part of your past self do you feel most attached to?

What fears are holding you back from embracing who you are now?

On this extremely special episode of On Purpose, Jay sits down with global music sensation and dear friend, Shawn Mendes. Shawn  is a Grammy-nominated singer-songwriter known for his soulful voice and heartfelt lyrics. The two go in deep to Shawn’s newest album ‘Shawn.’ Shawn is an advocate for mental health awareness, openly sharing his personal struggles with anxiety and self-discovery. 

For the first time, Shawn opens up about his struggles with anxiety and the difficult decision to cancel his world tour to focus on his mental health, sharing the weight of that moment and the liberating journey of prioritizing his well-being. He reflects on the challenges of growing up in the spotlight, the pressures of maintaining perfection, and how therapy, friendships, and embracing vulnerability helped him find balance and peace.

Shawn and Jay explore themes of love, relationships, and the intricacies of navigating public life while protecting private emotions. With heartfelt honesty, Shawn shares how he’s learned to diversify his life beyond music and embrace all forms of love, not just romantic, but the love that comes from connection and support from those around him.

In this interview, you'll learn:

How to prioritize mental health

How to embrace vulnerability

How to let go of perfectionism

How to accept love and support

How to build emotional resilience

How to be honest in relationships

Remember, the hardest decisions often lead to the most meaningful transformations. Take care of yourself, lean on those around you, and trust that, with time, you will find your way to peace and authenticity.

With Love and Gratitude,

Jay Shetty

What We Discuss:

00:00 Intro

03:54 Clubhouse Studio’s Significance (Where the interview takes place!) 

05:51 The Struggle of Asking for Help When Making Hard Life Decisions 

07:48 Why Shawn Canceled His Tour

12:48 Tough Choices and Growth

15:10 Breakdowns Leading to Breakthroughs

17:09 Finding Shawns Own Authenticity in Music

21:08 The Power of Vulnerability and Expressing Emotional Truth 

23:50 Letting Go of Ego to Heal

26:52 Learning to Accept Yourself Through Therapy

28:42 The Hardest Internal Question to Face

30:47 The Power of Listening Without Judgment

32:51 Learning How to Face Pain Instead of Running From It

38:18 Finding Emotional Balance of Extreme Emotions

40:00 Shawn Opens up About Grief and Guilt Over a Lost Friend

51:10 Healing Through Art and Music

55:26 Questioning ‘Forever’ in Love

59:09 Maintaining Love Under Pressure

01:02:16 The Importance of Over-Communication in Relationships 

01:03:50 Why Partnership is More Than Just Love

01:07:27 How to Be Open to Love that is Not Just Romantic 

01:13:38 How to Avoid Focusing on the Highs

01:15:45 Trusting Your Inner Voice and Learn How to Listen to Your Intuition 

01:18:36 How to Surrender to Life Unfolding Naturally Without Forcing It 

01:21:59 Surprise Note from Shawn’s Sister 

01:33:09 Final Five with Shawn

Episode Resources:

Shawn Mendes | Website

Shawn Mendes | Instagram

Shawn Mendes | Facebook

Shawn Mendes | TikTok

Shawn Mendes | YouTube 

Shawn Mendes | LinkedIn

Protocols: An Operating Manual for the Human Body

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Who in your life challenges you the most?

Who sees more potential in you than you do?

Today, Jay unpacks the powerful idea that everyone we meet serves a distinct purpose in our lives, acting as mirrors, windows, or doors. Inspired by a concept shared by TikTok creators Kim Peretz and Stale Hope, Jay talks about how different people reflect our flaws, show us glimpses of our potential, and open new pathways to growth.

Jay explores the idea that some people mirror back our darkest and most uncomfortable traits, offering us valuable opportunities for self-awareness and growth. He emphasizes the challenge of accepting lessons from those we may not want to listen to, reminding us that the message is often more important than the messenger.

He introduces the concept of doors and keys—those who open paths and unlock parts of ourselves in the most perfect way. He discusses the importance of gratitude and recognizing the people who have helped us move forward, even if we may have forgotten them.

In this episode, you'll learn:

How to accept difficult truths about yourself

How to recognize the people who reflect your potential

How to stay open to advice even when it’s hard to hear

How to appreciate the role others play in your personal journey

How to stay curious about what others see in you

As you navigate your journey, remember that every person you encounter has something to teach you, whether they act as a mirror, window, door, or key. You're not alone on this path.

With Love and Gratitude,

Jay Shetty

What We Discuss:

00:00 Intro

02:12 The Mirror, Window, and Door of Our Life

03:12 People Mirror Back to Us Our Flaws

11:14 People Are Like Windows, They See More Potential in You

18:07 Some People Open a Door or Path for Us

19:33 Some People Are Keys, They Unlock Parts for Us

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How do you usually handle stress in your life?

Have you ever tried anything to boost your dopamine levels?

Today, Jay welcomes back Dr. Andrew Huberman, a neuroscientist and professor at Stanford University, known for his insightful work on brain development, neuroplasticity, and the intricate connection between the brain and body. Together, they discuss the neuroscience of friendship, exploring how our deep-rooted need for safety and acceptance plays a pivotal role in our social interactions. They unravel the paradox of modern society, where people feel emotionally distant despite increasing online connections and followers.

Dr. Huberman highlights how our brain circuitry, which governs social bonding and connectedness, is tightly linked to our need for predictability and safety. He breaks down how these fundamental needs influence our relationships, both in early development and throughout adulthood, and how understanding these mechanisms can help combat the loneliness epidemic many experience today.

Jay and Andrew discuss practical tools like sending a simple daily “good morning” text, which may seem trivial but has profound implications for maintaining connection and combating feelings of isolation. They also explore the value of doing hard things, such as cold plunges and structured routines, which anchor our physiology and create a sense of predictability, crucial for mental resilience and creativity.

In this interview, you'll learn:

How to Build Predictability in Relationships

How to Activate Bonding Circuits in the Brain

How to Build Trust Through Consistency

How to Combat Loneliness with Regular Check-Ins

How to Ask Meaningful Questions to Deepen Relationships

How to Build a Reliable Circle of Friends

How to Balance Stress with Breathing Techniques

By embracing small yet powerful habits, we not only improve our own lives but also create a ripple effect of positive connection in the lives of those around us. Now is the time to prioritize real, human connection—and in doing so, enrich every aspect of your life.

With Love and Gratitude,

Jay Shetty

What We Discuss:

00:00 Intro

04:06 Safety and Acceptance

19:12 Healthy Friendships

29:39 Predictability

38:15 Breathing Protocol

51:32 Body Still, Mind Active

01:02:15 Tenacity and Willpower

01:13:06 Walls of Adrenaline

01:18:21 Limiting Cynicism

01:24:54 You Can’t Control Everything

01:34:29 The Human Narrative

01:43:15 Be Yourself 

Episode Resources:

Andrew Huberman | Website

Andrew Huberman | Instagram

Andrew Huberman | Facebook

Andrew Huberman | TikTok

Andrew Huberman | YouTube 

Andrew Huberman | LinkedIn

Protocols: An Operating Manual for the Human Body

See omnystudio.com/listener for privacy information.

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