The Mel Robbins Podcast

The Ultimate Guide to Menopause: How to Boost Your Metabolism, Build Muscle, & Balance Your Hormones

If you’ve been thinking, “What is going on with my body?” Today, you are getting your answers.  You’re going to learn the real science and brand-new research of perimenopause and menopause and the simple, research-backed changes that can help you feel stronger, calmer, and more in control, starting now.  For way too long, women have been left guessing about hormone changes, weight gain, sleep issues, mood swings, and why workouts that used to “work” suddenly don’t.  Most of the advice out there is outdated, generalized, or based on bodies that are not female.  That changes today.  In this eye-opening episode, Mel brought back her most popular guest of all time: Dr. Stacy Sims, PhD, to give you the exact plan on how to train your body to adapt to the changes, instead of just “dealing with it.”  Dr. Sims is a professor at Stanford and Auckland University of Technology, a world-renowned exercise physiologist and nutrition scientist, and a leading researcher on female-specific health and nutrition.  She breaks down why menopause is not the end of you. It’s just a transition, and with the right tools, your body can thrive for the next 40 years.  Today’s episode has solutions, including new information that goes beyond what has ever been shared on this podcast before.  In this episode, you’ll learn:  -How to rewire your body to thrive without estrogen -Why belly fat shows up in menopause (and why it’s not the same kind of fat as before)  -The specific diet and nutrition that help with mood and sleep  -What happens to your brain, mood, sleep, and body fat when estrogen drops  -Why menopause is basically reverse puberty   -The #1 thing that changes everything in midlife: heavy strength training (and how to start in 10 minutes)  -The new cardio that works with menopause (short sprint intervals) and why “moderate hard” workouts always backfire  -The injuries nobody warns you about – frozen shoulder and plantar fasciitis – and what to do about them Bookmark this episode and share it with every single woman in your life. You do not have to live with symptoms that can be resolved, and you do not have to suffer. You can train your body to adapt to the changes – and you can start this week.  For more resources related to today’s episode, click here [https://www.melrobbins.com/episode/episode-361/] 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 [https://www.melrobbins.com/episode/episode-275/#00:00] 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 [https://www.melrobbins.com/episode/episode-157/] Connect with Mel:     * Order Mel’s new product, Pure Genius Protein [https://puregeniusprotein.com/MP] * Get Mel’s newsletter, packed with tools, coaching, and inspiration. [https://www.melrobbins.com/newsletter/] * Get Mel’s #1 bestselling book, The Let Them Theory [https://www.amazon.com/dp/1401971369?tag=lnk0001-20&geniuslink=true] * Watch the episodes on YouTube [https://bit.ly/45OWCNr] * Follow Mel on Instagram [https://bit.ly/3QfG8bb] * The Mel Robbins Podcast Instagram [https://bit.ly/49bg4GP] * Mel's TikTok [https://bit.ly/46Kpw2v] * Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free [https://siriusxm.supportingcast.fm/] * Disclaimer [https://www.melrobbins.com/disclaimer] Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.

The Best Relationship Advice You Will Ever Receive

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 [https://www.melrobbins.com/episode/episode-360/] 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 [https://www.melrobbins.com/episode/episode-228/] Connect with Mel:     * Order Mel’s new product, Pure Genius Protein [https://puregeniusprotein.com/MP] * Get Mel’s newsletter, packed with tools, coaching, and inspiration. [https://www.melrobbins.com/newsletter/] * Get Mel’s #1 bestselling book, The Let Them Theory [https://www.amazon.com/dp/1401971369?tag=lnk0001-20&geniuslink=true] * Watch the episodes on YouTube [https://bit.ly/45OWCNr] * Follow Mel on Instagram  [https://bit.ly/3QfG8bb] * The Mel Robbins Podcast Instagram [https://bit.ly/49bg4GP] * Mel's TikTok  [https://bit.ly/46Kpw2v] * Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free [https://siriusxm.supportingcast.fm/] * Disclaimer [https://www.melrobbins.com/disclaimer] Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.

The Science of Making & Breaking Habits: How to Change Your Life in 1 Month

In today’s episode, you’re going to learn an easy and proven way to build good habits and break bad ones.  Here to offer you a guide to improving your life, no matter what your goals are, is James Clear – the #1 New York Times bestselling author of Atomic Habits, which is one of Mel’s favorite books.  James Clear is one of the world’s leading experts on habit formation and behavior change. His work has helped millions of people lose weight, quit smoking and vaping, stop drinking, build businesses, start new chapters, achieve lifelong goals, and become the person they want to be.  In this conversation, James reveals a simple truth most people never learn: if you’re struggling to change your habits, the problem isn’t you – it’s your systems.  Bad habits don’t repeat because you lack motivation or willpower. They repeat because your system is designed to produce them.  James breaks down the proven frameworks behind lasting change and explains how tiny, consistent improvements compound into extraordinary results over time.  And even if you have read the book Atomic Habits, which Mel has several times, there are things in the interview today that James says that he has never shared before.  He will also cover the things he wished he had written about when he wrote Atomic Habits 7 years ago!  In this episode, you’ll learn how to:  -Make time for new habits  -Overcome a lack of motivation  -Design your environment to make success easier  -Get back on track quickly when you fall off course  -How 1% improvements compound into extraordinary results  -The difference between goals and systems - How to break bad habits without relying on willpower  -The identity shift that makes change permanent  By the end of this episode, you’ll understand why change has felt so hard in the past - and you’ll walk away with a proven system you can use for the rest of your life.  For more resources related to today’s episode, click here [https://www.melrobbins.com/episode/episode-359/] 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 [https://www.melrobbins.com/episode/episode-322/] Connect with Mel:     * Order Pure Genius Protein [https://puregeniusprotein.com/MP] * Get Mel’s newsletter, packed with tools, coaching, and inspiration. [https://www.melrobbins.com/newsletter/] * Get Mel’s #1 bestselling book, The Let Them Theory [https://www.amazon.com/dp/1401971369?tag=lnk0001-20&geniuslink=true] * Watch the episodes on YouTube [https://bit.ly/45OWCNr] * Follow Mel on Instagram  [https://bit.ly/3QfG8bb] * The Mel Robbins Podcast Instagram [https://bit.ly/49bg4GP] * Mel's TikTok  [https://bit.ly/46Kpw2v] * Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free [https://siriusxm.supportingcast.fm/] * Disclaimer [https://www.melrobbins.com/disclaimer] Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.

7 Things You Need to Hear Right Now

This episode is about taking your power back and giving yourself the credit you deserve.  Everyone needs a friend who reminds you who you really are. Today, Mel is that friend.  In this episode, Mel shares 7 powerful things to remind yourself every day. These carefully chosen sentences pull you back into your strength, your courage, and your confidence.  They are the words you need to hear that activate the most capable version of you.  This episode will help you:  -Reclaim your power when you’ve been playing small or second-guessing yourself  -Set boundaries that protect your energy without guilt  -Stop letting other people’s moods, opinions, or expectations dictate your day  -Get out of comparison and focus on your own progress  -Let go of what’s draining you and refocus on what actually matters  -Move forward with more clarity, confidence, and intention  These powerful reminders are paired with the science behind why they work, so you’re not just inspired in the moment, but so you understand how to make changes that last.  Mel reminds you what you need to hear most: you are not powerless.  This episode is not about fixing what is wrong with you. You are not broken. It’s about remembering who you are and how capable you’ve always been. You’ll walk away feeling more grounded, more in control, and more like yourself.  Hit play when you want to feel clear, steady, and back in charge.  For more resources related to today’s episode, click here [https://www.melrobbins.com/episode/episode-358/] 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 [https://www.melrobbins.com/episode/episode-351/] As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook [https://www.melrobbins.com/bestyear/] 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 [https://melrobbins.com/bestyear].  Connect with Mel:     * Get Mel's brand new product, Pure Genius Protein [https://www.puregeniusprotein.com/MW] * Get Mel’s newsletter, packed with tools, coaching, and inspiration. [https://www.melrobbins.com/newsletter/] * Get Mel’s #1 bestselling book, The Let Them Theory [https://www.amazon.com/dp/1401971369?tag=lnk0001-20&geniuslink=true] * Watch the episodes on YouTube [https://bit.ly/45OWCNr] * Follow Mel on Instagram  [https://bit.ly/3QfG8bb] * The Mel Robbins Podcast Instagram [https://bit.ly/49bg4GP] * Mel's TikTok  [https://bit.ly/46Kpw2v] * Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free [https://siriusxm.supportingcast.fm/] * Disclaimer [https://www.melrobbins.com/disclaimer] Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.

2026 Body Reset: How to Get Stronger, Lose Fat, & Take Control of Your Health

Today’s episode is a MUST listen.  This is your 2026 Body Reset and it’s all about taking control of your health once and for all.  If you want to get stronger, lose fat, move better, and feel good in your body again –  without extreme workouts, punishing diets, or guessing what actually works – this episode will give you a clear, proven path forward.  For too long, people have been told to ignore pain, push through exhaustion, and accept stiffness, weight gain, and chronic discomfort as “part of getting older.” That ends now.  Today, Mel sits down with Dr. Betsy Grunch, one of the top neurosurgeons and spine surgeons in the world, known to millions online as Lady Spine Doc, where her advice on health has earned her over 185 million likes on TikTok alone.  In this powerful, practical episode, Dr. Grunch breaks down how to eat, sleep, and move in a way that protects your body, builds strength, and keeps you out of pain.   She shares her own transformation from caregiver to neurosurgeon to losing over 85 pounds and rebuilding her own health, and what that taught her about sustainable change.  Then, she reveals the proven protocol she uses with patients every day to help them lose fat, regain strength, and take control of their health.  She also explains why most people are unknowingly damaging their bodies through everyday habits, why pain is a warning sign you should never ignore, and how small changes compound into massive results over time.  In this episode, you’ll learn:  -The everyday habits that quietly damage your spine (and speed up aging)  -The biggest posture and movement mistakes most people make  -What tech neck is and how to reverse it -How to sleep for better spine health (including the best positions and pillow)  -How to rebuild muscle and gain mobility with 2 simple exercises  -How to get stronger and lose fat without wrecking your joints or back  -Why sitting, sleeping, and lifting the wrong way accelerates aging  -The simple strength principles that protect your body for life  If you want 2026 to be the year you feel stronger, leaner, and more capable in your body, this episode is for you.  For more resources related to today’s episode, click here [https://www.melrobbins.com/episode/episode-357/] for the podcast episode page.   As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook [https://www.melrobbins.com/bestyear/] 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 [https://melrobbins.com/bestyear].  If you liked the episode, check out this one next: Change Your Body & Your Life in 1 Month: 4 Small Habits That Actually Work [https://www.melrobbins.com/episode/episode-265/] Connect with Mel:     * Get on the waitlist for Pure Genius [https://www.puregeniusprotein.com/MW] * Get Mel’s newsletter, packed with tools, coaching, and inspiration. [https://www.melrobbins.com/newsletter/] * Get Mel’s #1 bestselling book, The Let Them Theory [https://www.amazon.com/dp/1401971369?tag=lnk0001-20&geniuslink=true] * Watch the episodes on YouTube [https://bit.ly/45OWCNr] * Follow Mel on Instagram  [https://bit.ly/3QfG8bb] * The Mel Robbins Podcast Instagram [https://bit.ly/49bg4GP] * Mel's TikTok  [https://bit.ly/46Kpw2v] * Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free [https://siriusxm.supportingcast.fm/] * Disclaimer [https://www.melrobbins.com/disclaimer] Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com [https://pcm.adswizz.com] for information about our collection and use of personal data for advertising.