The Ultimate Guide to the Female Brain: Neuroscientist Reveals How to Boost Mood, Energy, & Focus

This episode will change how you understand your brain – and yourself. If you’ve ever felt like your brain is working against you – think brain fog, mood swings, and exhaustion – you’re not crazy, you’re not broken, and it’s not your fault. Today, world-renowned neuroscientist Dr. Sarah McKay joins Mel for a groundbreaking conversation that will completely transform how you understand your brain. Dr. McKay has spent 30 years studying the brain. She holds a Doctorate in neuroscience from Oxford University and flew over 10,000 miles from Australia to sit down with Mel for this conversation. In this episode, she reveals the 3 factors that influence how your brain develops. She also  tells you how you can use that information to reset your brain for a better mood, more energy, and greater mental clarity. Whether you’re a woman looking for answers about why your brain is freaking out during PMS, or you are forgetting things during pregnancy or menopause, this is a must listen. In this episode, you’ll learn: -The 3 forces that shape your brain before you're even born and how they differ if you are male or female -What’s actually happening in your brain during PMS, pregnancy, and menopause and why it’s not what you think -What men need to know about the female brain and what it reveals about their own -The long-term impact of telling a young girl she’s “not a math person” -Why your brain shrinks during pregnancy and how that helps your baby -The real role of hormones in memory, mood, and mental health What you’ll learn today will give you a deeper, research-backed understanding of how the brain really works, and how powerful it truly is. This isn’t about fixing your brain. It’s about understanding it and learning how to work with it. For more resources, 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, & EnergyConnect 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 episode will change both how you see your life – and how you live it.If you’ve been struggling to find meaning, clarity, or peace, this conversation is the reset you didn’t know you needed.You’ll walk away with timeless strategies for living with more purpose, courage, and kindness, even when life is hard.Today, Mel sits down with Judge Frank Caprio, an 88-year-old father, husband, cancer fighter, and judge whose viral courtroom videos have been watched over 10 billion times. But this conversation goes deeper than anything you may have seen online.In this episode, Judge Caprio shares the life lessons and wisdom that most people learn too late. This isn’t just a story about a remarkable man—it’s a masterclass in how to live.You’ll learn:-Why your definition of a “good life” might be all wrong, and what to focus on before it’s too late-How he’s facing pancreatic cancer and and why he says this might be the most meaningful chapter of his life-How 30 seconds of kindness can change someone forever-What tens of thousands of cases as a judge taught him about forgiveness, human nature, and the one thing everyone’s really looking forThis episode, packed with life lessons, is the reminder you need to keep going and keep giving.  Judge Caprio will make you cry, laugh, and walk away seeing your own life with brand-new eyes.For more resources, click here for the podcast episode page. If you liked the episode, check out this one next: The Secret to a Happy Life: What the Ultimate Study on Happiness RevealsConnect 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’ve ever felt lost, this unforgettable conversation will help you come home to yourself. This episode will change how you think about your past, your purpose, and what’s possible for your future. Because if you’ve been carrying pain, guilt, or questions you can’t quite name, this is the conversation that helps you finally let go of all that. Today, Mel sits down with singer-songwriter Mon Rovîa, whose breathtaking journey from war-torn Liberia, where he narrowly escaped becoming a child soldier, to the global stage will stop you in your tracks. But this isn’t just about his story—it’s about what his story will awaken in you. Adopted and raised in the U.S., Mon spent years trying to outrun his trauma. What followed was guilt, despair and a deep feeling of not belonging anywhere. Until he realized he had a choice: He could stay stuck in suffering or turn his pain into power. His answer came through music, and what he’s created is reaching millions around the world. In fact, he's one of Mel's favorite artists. But this isn’t just about Mon’s voice. It’s about what his story inspires in you. In this episode, you’ll learn: -How to stop running from your past, and start turning it into purpose -Why guilt keeps you stuck (and how to let it go) -What it really means to “belong” in your own life -That no matter what you’ve been through, you belong here This episode will stay with you. By the end, you’ll feel seen. Grounded. Clearer about where you’ve been, and more certain about where you’re headed. For more resources, click here for the podcast episode page. If you liked the episode, this one will help you go deeper: Why You Feel Lost in Life: Dr. Gabor Mate 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 TikTok Sign up for Mel’s personal letter Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-freeDisclaimer

If you’ve ever said, “I’m not ready,” this episode is for you. It’s time to stop living small and start doing the things you’ve always wanted to do.Today, Mel is going to change the way you think about fear, confidence, and going after what you really want. In this episode, Mel shares one of the most challenging and surprising experiences of her life: a sold-out, five-city live theater tour that forced her to face fear, perfectionism, and self-doubt in real time.This past month, Mel did something she’s never done before: a multi-city sold-out live theater tour, complete with lighting cues, comedy skits, physical comedy, and more pressure than she’s ever felt. She wasn’t ready. But she did it anyway. And through the nerves, chaos, and self-doubt, she walked away with 6 life-changing lessons that will inspire you to finally do the thing you’ve been avoiding. If fear, overthinking, or perfectionism has been keeping you stuck, this episode will show you what’s waiting on the other side. Today you’ll learn: -The 6 mindset shifts Mel used to do something she was terrified to try-Why fear is actually a sign you’re doing something meaningful -How to bring the fun when the stakes feel high -What to do when things go wrong—and how to keep going anyway -How to stop waiting to feel ready and start taking action Whether you want to change careers, start creating content, get back out there after heartbreak, or simply start a new dance class, it’s time to live life bigger. Because the truth is, you’ll never feel ready. And that’s exactly why you have to start.For more resources, click here for the podcast episode page. If you liked this episode, your next listen should be: 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 get the positive boost you’ve been needing for a long time. Mel is teaching you how to upgrade your energy, mood, and mindset with 7 tiny changes you can make in your life today. Right now, life feels like it is speeding by; there is so much to do, and life feels really overwhelming. You’re tired, overbooked, and wondering why everything feels harder than it should. The fix is right in front of you. And it isn’t a life overhaul. It’s small, science-backed habits that reconnect you to yourself, your people, and what really matters. These 7 small fixes make you feel incredible. They will help you feel more like yourself again. In this episode, Mel shares the simple, overlooked habits that help her feel better and have more good days. These habits are grounded in research, proven to boost your mood, lower your stress, and strengthen your relationships. They are proven to work, even when you’re already exhausted or short on time. Mel tells you powerful personal stories, shares uplifting research, and reads one unforgettable letter that will make you want to write a note to someone you love today. You’ll also learn what you need to do in your kitchen for more energy in an instant, the one word that creates an instant connection with someone, the best way to keep your relationships strong, and why you need to take 180 seconds to go on what Mel calls an “awe walk.” If you’ve been feeling disconnected, worn out, or like you’ve lost your spark, this episode is your reminder that it doesn’t take much to feel better. These small habits give you big rewards. These are the 7 habits Mel uses when she needs an energy upgrade, and now, she’s sharing them with you.This episode is sponsored by our exclusive insurance partner, Amica. For more resources, click here for the podcast episode page. If you liked this episode, your next listen should be: 8 Habits That Will Change Your Life: The Expert Advice You Need This YearConnect 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

James Patterson has sold 400 million books and written hundreds of stories, but the most important one he’s lived is being a dad. In this powerful, personal, and deeply relatable episode, one of the world’s bestselling authors steps away from the writing desk and into the studio to talk about what matters most: family. Whether you're a dad, love a dad, or are simply navigating your own relationship with a father figure, this episode offers fresh perspective and hard-earned wisdom. With his signature mix of humor, honesty, and heart, James Patterson shares the kinds of reflections, stories, and mindset shifts that will inspire you to show up differently for the people you love, starting today. You’ll learn: -How to become a more present, engaged, and emotionally available father -How to handle the unspoken pressure many dads carry and how it gets in the way of connection -The conversations that can shift generations and how to start them now. -What James wishes he’d done differently and what he’s proud of now You don’t have to be a dad to take something meaningful from this conversation. If you’ve ever struggled with what to say or how to connect, this episode will stay with you. And it just might help you start the conversation that matters most. For more resources, click here for the podcast episode page. For an episode about motherhood, listen to this one: What Every Mom Needs to Hear TodayIf you want to know more about how to make deeper connections with the people you love, listen to this episode next: The One Tool to Transform Your Relationships: The Let Them Theory.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

If you’re tired of picking apart your appearance, hiding your body, or never feeling good enough, this episode is for you. Today, you’ll learn the 4 simple steps you can take to build lasting confidence and finally feel good in your body. This powerful episode was inspired by a raw and emotional conversation Mel had with viral comedian Jake Shane. When Jake admitted he hates how he looks and struggles with self-worth, it opened the door to a bigger truth: millions of people feel the exact same way—but don’t know what to do about it. So, Mel called in the experts. In this episode, you’ll hear from Mel and Jake and learn tools from two renowned psychiatrists: -Dr. Judith Joseph, MD, double board-certified psychiatrist, professor at Columbia and NYU Medical Schools, and author of the bestselling book High Functioning. -Dr. Ashwini Nadkarni, MD, Harvard Medical School professor and psychiatrist at Mass General Brigham who specializes in anxiety, OCD, PTSD, and depression. Together, they break down the surprising psychology behind body shame and give you a practical, proven roadmap to feeling better, starting now. You’ll learn how to: Break free from body shame, obsession, and constant comparisonRewire your brain for confidence and lasting self-acceptanceUse 4 science-backed steps to heal how you see yourselfUnderstand the hidden psychology behind body image and self-talkUnpack the shocking research on how screens and modern life are distorting your self-image (and how to fix it)This isn’t just a conversation. It’s your roadmap to healing, backed by science.  After listening you will have the tools, the science, and the mindset shift you need to stop hiding—and start seeing yourself clearly. Because when you change how you see yourself, you change everything. 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 Build Real Confidence: 7 Truths to Unlock Your Authentic SelfConnect 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, 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