Ever stood in front of the fridge thinking, “What am I actually supposed to eat to get healthy?” 

Today you are getting your answer. 

This episode gives you a simple way to decide what to eat to stay healthy without complicated math, crazy recipes, or “bro science”. 

In this episode, Mel sits down with Dr. Amy Shah, MD. Dr. Shah is a leading expert in the role nutrition plays in health, longevity, and hormone regulation. She has been in clinical practice for 22 years as a double-board certified medical doctor with specializations in nutrition, internal medicine, and immunology. She has a degree in nutrition and trained at Cornell University, Harvard University, and Columbia University. 

She is the author of two bestselling books about nutrition, hormones, and lifestyle changes, including her newest book, Hormone Havoc. 

She’s also one of your favorite experts to ever appear on this show – and today she’s back with a brand new episode to give you a simple, science-backed framework you can remember even on your busiest day. 

It’s called 30/30/3. 

It’s designed to help you feel better fast, support your hormones, stabilize your energy, and make meals simpler without tracking, obsessing, or living on willpower. 

Mel and Dr. Shah talk about why these matter for women’s bodies and hormones, how to make it realistic with normal groceries, and what small shifts can start changing how you feel faster than you’d expect. 

By the end, you’ll know what to eat today to support your body, and the foods you should avoid. 

In this episode, you’ll learn:

-The 30/30/3 protocol: 30g protein in your first meal, 30g fiber per day, 3 probiotic foods daily 

-Why protein is for more than muscles: it supports mood, focus, gut lining, and energy and cuts your cravings 

-The quick label trick to spot foods that claim protein but don’t deliver 
-Common “health foods” that quietly sabotage your goals. 

-How fiber impacts hormones, inflammation, and brain health 
-The probiotic foods that actually count (and why probiotic pills often don’t work) 
-Tiny food upgrades that can help your gut health improve quickly 

-How to eat healthy without tracking your life or living on salads. 

Almost all “healthy eating” advice is either confusing, unrealistic, or focused on getting smaller, not getting stronger, happier, and energized.

This is a simple, research-backed roadmap that makes healthy eating finally feel doable.

 If you want clarity, simplicity, and a plan you’ll remember tomorrow, start 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: The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy

To learn more about Pure Genius Protein, which is discussed in the episode, click here.

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This episode is for you: the person holding everything together. 

If your days are packed with work, caregiving, and nonstop demands, this is what you need to hear right now. 

Today, Mel sits down with one of the world’s leading experts on time management, Laura Vanderkam. She’s a New York Times bestselling author, a researcher who’s studied thousands of real schedules, a mom of five, and a total realist about how busy life can get. 

Laura Vanderkam’s approach isn’t “do more.” Laura’s not selling hacks. She gives you a clearer map of your days and a few small changes that reduce the chaos and help you feel more in control.

When you’re maxed out, Laura says you don’t need “more time,” you need to stop spending your limited time on default. 

Laura helps you see the small, real openings in your week and she shows you exactly what to do with them so you feel less trapped and a little more in control. 

This is not a lecture about hustling harder or optimizing your life. It’s a practical reset that will help you feel less behind and it will lighten your load fast. 

You will:

-Find hidden pockets of time already in your schedule

-Choose what matters most (without guilt)

-Use one habit that creates more breathing room

-Make space for what you keep putting off (even with a full-time job)

-End your day with more energy instead of more exhaustion

If you’ve ever thought, “I have no free time,” “I’m always behind,” or “I don’t even know where to start,” this episode will change the way you look at your week and help you take back a little more control.

Because when your time feels calmer, everything feels a little more doable.

And when you learn to take control of your time, you start taking control of your life. 

For more resources, click here for the podcast episode page. 

If you liked the episode, check out this one next: If You’re Feeling Overwhelmed, You Need to Hear This

Connect with Mel: 

• Get Mel’s newsletter, packed with tools, coaching, and inspiration.
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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: 

• Get Mel’s #1 bestselling book, The Let Them Theory
• Watch the episodes on YouTube
• Follow Mel on Instagram 
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• Disclaimer

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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:  

• 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, 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:  

• 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 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:  

• 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 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:  

• 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 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:  

• 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, 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:  

• Order 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 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:  

• Get Mel's brand 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.