How to Be the Kind of Person Who Changes the World (Even in Small Ways)

Today, Mel sits down with one of the most extraordinary guests to ever appear on this podcast. If you’ve ever asked yourself: What’s my purpose? How can I make a difference? How do I stay hopeful when the world feels broken? This is the conversation that will change the way you think about your own power to lead a life that matters. Bryan Stevenson is Mel's personal hero, and what he shares in this episode will change how you see yourself. He 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. Bryan 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 them who were wrongly convicted, and his work has fundamentally transformed the conversation about justice, mercy, and human dignity. His life’s mission is proving one powerful truth: You are not defined by your worst mistake. And neither is anyone else. This episode will shake you, open you, and move you to action. You’ll learn: – 3 life-changing lessons from the lawyer who’s saved 140 lives – The mindset that will help you stay hopeful, even in the darkest moments – Why compassion is courage — and how to practice it daily – How to live a life that reflects what you truly believe – Why the smallest actions often create the biggest change If you’re feeling overwhelmed, discouraged, or unsure how to make a real difference, this episode is for you. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: How to Find Your Purpose & Design the Life You WantConnect with Mel:  Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

Today, you’ll learn how to control your mind and train it for extraordinary performance. By the end of this episode, you’ll know the exact mental training techniques used by world-class athletes, Olympians, and elite performers to overcome fear, build resilience, and unlock the next level of your potential. Mel’s guest today is renowned performance and mindset coach Steve Magness, who has coached Olympians, Division 1 athletic teams, and organizations at the highest level of performance. Today, Steve is breaking down the science of mental toughness — and teaching you how to apply it in your own life starting now. You’ll learn how to: Rewire your mind to silence self-doubtPerform under pressureTrain your focus like an elite athleteStop overthinking and take confident actionBuild real mental resilience (without burnout)Hack your mindset and unlock your personal power  This is your roadmap to extraordinary performance — grounded in science and designed to help you rise above whatever is holding you back. Because when you change your mindset, you change the game. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: How to Stop Negative Thoughts & Reset Your Mind for Positive ThinkingConnect with Mel:  Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

Today’s episode is your ultimate guide to fixing your hormones at any age—and it’s a MUST listen for every woman in your life.  If you’re tired, bloated, gaining weight in places you never used to, struggling with thinning hair, acne, brain fog, low sex drive, mood swings, PMS, painful periods — this is not how it has to be. Mel sits down with top OB-GYN and hormone expert Dr. Jessica Shepherd, MD to unpack the science of women’s hormones in a way you’ve never heard before. Whether you’re in your 20s and dealing with irregular cycles and PMS, or in your 40s and 50s navigating perimenopause and menopause, Dr. Shepherd breaks down exactly what’s going on in your body—and how to get it back in balance. You’ll learn: -The signs of hormone imbalance and how to fix it -The surprising ways hormone shifts mess up your skin, cause weight gain, disrupt your sleep, and more -The best foods to support your hormones (and the ones to cut back on) -How to stop hair thinning and hormonal acne -Why your skin starts to sag and what you can do to restore collagen -What happens when you stop birth control—and how long it takes your body to reset -Everything you need to know about PCOS, endometriosis, thyroid disease, and more This is your science-backed step by step guide to balancing your hormones for health, happiness, and longevity. Whether you’re 25 or 65, you’ll finally learn how to work with your body, instead of against it, to feel your absolute best. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: The #1 Menopause Doctor: How to Lose Belly Fat, Sleep Better, & Stop Suffering NowConnect with Mel:  Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

If you struggle with anxiety, this episode will change your life. In today’s conversation, Mel sits down with Harvard Medical School psychologist and world-renowned anxiety expert Dr. David Rosmarin — and he’s about to flip everything you think you know about anxiety on its head. By the end of this episode, you are going to know exactly what anxiety is, the things you’re doing that are making it worse, and how you can look at it in a whole new way. You’ll also learn exactly how to help somebody who is struggling with it. If you feel trapped by anxiety, or you've been trying to outrun it, what Dr. Rosmarin is about to share will set you free. He’s here to share a simple way to stop spiraling thoughts, find clarity, and finally feel in control. Dr. Rosmarin is one of the world’s leading experts on anxiety and the founder of The Center for Anxiety. He’s an associate professor of psychology at Harvard Medical School and director of the Spirituality and Mental Health Program at McLean Hospital, one of the top psychiatric hospitals in the world. Whether your anxiety is keeping you up at night, holding you back at work, making parenting harder, or bringing life in general to a grinding halt, this episode will give you the tools — and the hope — you’ve been looking for. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: How to Stop Negative Thoughts & Reset Your Mind for Positive Thinking.Connect with Mel:  Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

Right now, there’s something you want. Maybe you need help at home, more support from your partner, or it’s time to set a boundary at work. But you’re avoiding the conversation. Why? Because it feels hard. You don’t want conflict, you don’t want to upset anyone, and you just don’t know how to bring it up. That ends today. The greatest things in life are on the other side of hard conversations. And in this episode, you will learn the 3 simple steps to have any difficult conversation and get exactly what you want. Mel sits down with world renowned negotiation expert Kwame Christian, CEO of the American Negotiation Institute, to break down exactly how to approach the conversations you’ve been avoiding. Whether you want to negotiate a raise, ask your partner to step up, or finally tell your friend what’s bothering you, this episode is your crash course in how to advocate for yourself. Inside this episode, you’ll learn:-Why avoiding hard conversations is damaging your relationships (and your self-respect) -How to handle someone’s emotional reaction without losing your cool -The 3-step “Compassionate Curiosity” framework to navigate ANY conflict -Why it’s more important to be respected than liked (and how to make that shift) -How to negotiate at home, at work, and even with your landlord-How to stand up for yourself without starting a fight If you’ve been staying silent, stewing in resentment, or dreading confrontation, this episode will give you the confidence and skills to speak up and change your life. You deserve respect. This is your roadmap to get it. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: The Most Important Career Advice You’ll Ever Hear With Harvard Business School’s #1 ProfessorConnect with Mel:  Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

Today’s episode is going to fundamentally change the way you think about spirituality — and what it truly means to live a deep and meaningful life. Mel sits down with Dr. Lisa Miller, the world’s leading expert on the neuroscientific benefits of spirituality. Her groundbreaking research proves that every human being is biologically hardwired for spirituality — even if, right now, it means nothing to you. Dr. Miller’s work shows that spiritual connection — however you define it — changes your brain for the better. It can protect you from depression, anxiety, addiction, hopelessness, and burnout, and it gives you powerful tools to get through the hardest times in your life. We are living in a moment where believing in something beyond yourself can feel impossible. You might be feeling uncertain, anxious, or even pessimistic about the future — but this conversation will open your mind to possibilities you may have never considered before. Dr. Miller will prove to you, using science, that when you awaken this innate part of your brain, you unlock resilience, clarity, connection, and a deep sense of purpose. You’ll learn: -The #1 thing that separates people who are resilient and hopeful from those who struggle -The enormous difference between spirituality and religion (and why that matters for your mental health) -How to unlock your brain’s “awakened” network — the key to creativity, intuition, and deep meaning -How to nurture spirituality in yourself and your kids (even if you don’t know where to start) -Why crises, heartbreak, and hardship can be portals to spiritual growth and personal transformation.Whether you’re deeply spiritual, skeptical, or somewhere in between, this episode will inspire you to see that spirituality isn’t just a “nice to have” — it’s an essential part of being human. If you’re feeling stuck, lost, hopeless, or like there must be something more to life, this conversation is coming to you at exactly the right moment. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: How to Find Your Purpose & Design the Life You WantConnect with Mel:  Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

In today's episode, you'll learn how to heal from an emotionally immature parent. If you've ever felt invisible in your own family, like your needs didn't matter, or if nothing you did was ever enough, this episode is for you. Dr. Lindsay C. Gibson is here to assure you that you're not imagining it. You're not too sensitive. You're not overreacting. And you're not alone. If you find yourself struggling to set boundaries, you’re still craving your parent’s approval, or you’re always walking on eggshells to keep the peace, Dr. Gibson says the reason you feel this way is because you grew up with an emotionally immature parent. And today you’ll finally understand what that means. You're about to learn the 4 subtle signs you had an emotionally immature parent and how that shapes your adult life – and the exact path to healing. Today’s episode is not about blame. It’s about clarity and finally having the language to describe what you’ve felt for years but couldn’t quite explain. You’ll learn how to name the behaviors that left you feeling dismissed or unseen, and you'll have the tools to begin healing. And that’s a big deal, because doing this work doesn’t just change how you feel; it changes how you live. For the last 30 years, Dr. Gibson has helped millions of people around the world break free from the invisible emotional suffering that has held them back since childhood. She is a pioneering expert on the topic of emotionally immature parents, and is the author of the New York Times bestseller "Adult Children of Emotionally Immature Parents: How to Heal from Distant, Rejecting, or Self-Involved Parents."  If you've spent your entire life feeling like something was off in your relationship with your parents, but you could never quite put your finger on it, Dr. Gibson is here to say: You were right. And if you feel guilty for just considering that something might have been off, you need to hear this conversation today. This is an episode you don't want to miss. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: Why You Feel Lost in Life: Dr. Gabor Maté on Trauma & How to HealConnect with Mel: Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTokSign up for Mel’s personal letterSubscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

If you’re feeling overwhelmed about money, this episode is for you. Whether you want to pay off debt, increase your income, or have more money in the bank, this episode is a must-listen. For the first time on the podcast, Mel is sharing, in detail, the step-by-step approach she took to get out of $800,000 in debt, create financial freedom, and get good with money.Mel is also joined today by Lewis Howes, two-time New York Times bestselling author and host of the hit podcast The School of Greatness.Before he reached the success he has today,Lewis was broke, living on his sister’s couch, with no college degree. He shares the specific steps he took to start over, learn new skills, and the mindset and success habits he used to make and save money.Together, Mel and Lewis share the exact formulas they used to turn their lives around.Whether you’re trying to pay down debt, create an emergency fund, start a side hustle, or just have more money in the bank, you’re going to learn the things you should be doing right now to change your financial future.By the end of this episode, you will have the simple tools you need to start getting good with money. You’ll know that change is possible. And that you are worthy of financial peace and ease. You CAN get good with money. Starting today. For more resources, click here for the podcast episode page. If you liked this episode, and want to hear more about improving your financial life, listen to this episode next: 5 Rules of Money: How to Make It, Save It, & Be Smarter About ItConnect with Mel:  Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

In today’s episode, you are getting a step-by-step guide on how to change your mindset, stop negative thoughts, and make your mind work for you. What if the voice in your head — the one that criticizes, spirals, and second-guesses everything — could actually help you? In this powerful conversation, Mel sits down with one of the world's leading experts on the mind, Dr. Ethan Kross, PhD. He's a neuroscientist, award-winning psychologist, professor at the University of Michigan, director of The Emotion & Self Control Laboratory, and leading expert on the science of emotion, self-talk, and mental resilience. Today, he's here to teach you how to stop negative thoughts from running your life — using simple, science-backed tools. In this episode, Dr. Kross shares specific tactics, strategies, and insights you can use to break free from spiraling and reset your mind for positivity. If you're tired of overthinking, doubting yourself, or feeling stuck in your own head… this one’s for you. Class is in session, because after you listen to this, your brain will not be the same. For more resources, click here for the podcast episode page. If you liked this episode, you’ll love listening to this one next: 6 Simple Science-Backed Hacks That Will Make Your Life BetterConnect with Mel:  Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

This is the episode every mom—and anyone who loves a mom—needs to hear. In this raw, honest, and hilarious episode, Mel sits down with her friend Jessie, who is weeks away from giving birth to her first child. What unfolds is the kind of real talk you rarely hear about motherhood. Whether you're dreaming of becoming a parent, knee-deep in diapers, juggling teenage drama, or reflecting on your grown-up kids, this episode will meet you exactly where you are. It’s also a powerful reflection on your relationship with your own mom. Mel—26 years into parenting—keeps it real with hard-earned wisdom, regrets, and the one piece of advice she wishes someone had told her sooner. If you've ever felt like you're not doing enough, questioned every decision, or worried you're getting it all wrong... you're not alone. And you need to hear this. This isn’t a sugar-coated take on parenting. It’s real, relatable, and filled with laugh-out-loud moments and deeply moving insights.Whether you’re a new mom, a seasoned pro, or reflecting on your own childhood, this episode will make you feel seen, understood, and a whole lot better about the job you’re doing. This is also one to share—with your mom, your sister, your daughter, your mother-in-law, your friends. Especially as Mother’s Day approaches, this episode is a gift. For more resources, click here for the podcast episode page.  If you liked this episode, you’ll love hearing from parenting expert Dr. Shefali: You Learn This Too Late: This One Idea Might Change Your Entire LifeConnect with Mel: Get Mel’s #1 bestselling book, The Let Them TheoryWatch the episodes on YouTubeFollow Mel on Instagram The Mel Robbins Podcast InstagramMel's TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer