yt:channel:k2U-Oqn7RXf-ydPqfSxG5g k2U-Oqn7RXf-ydPqfSxG5g Mel Robbins https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g 2015-02-11T22:17:42+00:00 yt:video:5R7EOZ5AbHg 5R7EOZ5AbHg UCk2U-Oqn7RXf-ydPqfSxG5g Mel Robbins https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g 2026-05-04T09:00:08+00:00 2026-05-04T21:36:21+00:00 Harvard Business School Professor: This One Research Study Will Change Your Life and Career Today's episode is going to completely change the way you think about every conversation you've been too afraid to have. Ever wonder why your relationships feel surface level, even after years? Why you feel lonely, even when you're surrounded by people? Why you say “I’m fine,” even when you’re not? Why some people earn trust instantly, while you struggle to be taken seriously? Harvard Business School’s Dr. Leslie K. John, a behavioral scientist who has spent decades studying honesty, trust, privacy, regret, and decision-making, is here to teach you the answer – and it's not what you think. In today’s episode, you will learn the surprising science of honesty, vulnerability, and human connection. Her research has found why the things you don't say are quietly hurting your health, your relationships, and your career – and exactly what to do about it. For years, the advice has been: don't overshare, at work or with friends. Keep things private. But decades of Harvard research say that advice is backwards. Dr. John's findings are shocking, and reveal that the real problem, the one deepening loneliness and costing you the career and connections you want, is undersharing. In this episode, you’ll learn that 89% of people would choose to work with, trust, and hire someone who reveals something difficult, even something unflattering, over someone who stays quiet. That keeping secrets doesn't just feel heavy. Research shows it lowers cognitive performance, IQ, and is linked to measurable declines in physical health. That one of the most common deathbed regrets is “I wish I had shared my feelings more.” That you can use The Disclosure Matrix, which is the exact decision-making tool Dr. John teaches at Harvard Business School, so you always know when to speak up and when to stay quiet. And, you’ll learn the 2-sentence framework that makes any hard conversation easier to start. If you've ever held something back because you didn't want to make things awkward, said "I'm fine" when you weren't, or wished your relationships felt deeper and more honest, this episode will change the way you communicate forever. For more resources related to today’s episode, click here for the podcast episode page: https://www.melrobbins.com/episode/episode-392/ Follow The Mel Robbins Podcast on Instagram: https://www.instagram.com/themelrobbinspodcast I’m just your friend. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. Got it? Good. I’ll see you in the next episode. In this episode: 00:00 Intro 01:51 Skills That Will Change Your Life 04:21 Should You Should Be Sharing More? 19:03 Understanding Introversion & Shyness 25:19 How To Decide What To Share And What Not To Share 31:24 The Health Cost of Under-Sharing 34:39 Powerful Tools to Process Your Emotions 40:57 How To Deeply Express Yourself In Conversation 44:46 The Cost of Keeping Secrets 47:55 The Harvard Business School Disclosure Matrix Explained 58:47 Why You Should Be Open With Your Feelings — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah yt:video:Yb-6ZjHciPA Yb-6ZjHciPA UCk2U-Oqn7RXf-ydPqfSxG5g Mel Robbins https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g 2026-05-03T19:30:05+00:00 2026-05-03T19:32:49+00:00 Find The 3 Pieces That Always Make You Feel Good | Mel Robbins #Shorts Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — If you hate everything in your closet, you don’t need an entirely new wardrobe. Celebrity stylist and confidence expert, Erin Walsh, says all you need are 3 pieces in your closet that you feel great in. Because when you feel great in what you’re wearing, you feel more confident. You stand taller, you speak up faster, and you say YES to more opportunities. Your clothes feel bad because they were meant for a past version of you. Erin teaches you: You just need 3 pieces that feel great NOW. Wear them all week and you'll notice the difference. In this episode of The Mel Robbins Podcast, Erin will show you how to stop hiding and start dressing to feel confident, powerful, and beautiful. Watch the full episode now: https://youtu.be/CymU8nGrrjA — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah yt:video:27WyIo1ra8g 27WyIo1ra8g UCk2U-Oqn7RXf-ydPqfSxG5g Mel Robbins https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g 2026-05-02T19:30:00+00:00 2026-05-04T21:54:17+00:00 The #1 mistake keeping you financially stuck | Mel Robbins #Shorts Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — Either you have a plan for your money… or someone else does. In this episode of The Mel Robbins Podcast, David Bach, a 10‑time New York Times bestselling author, explains how you can take back your power when it comes to your money so you are the one in control. David explains how companies and brands attach themselves to your paycheck - so that you aren’t just buying from them once - you’re on subscriptions, plans, and automatic payments that keep THEM in control of your money. If you’re ready to stop feeling overwhelmed and start taking control of your financial future, this episode is where it begins. Watch the full episode: https://youtu.be/pQjlJud3Tlw — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah yt:video:dAgXOUjGLdA dAgXOUjGLdA UCk2U-Oqn7RXf-ydPqfSxG5g Mel Robbins https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g 2026-05-01T19:30:10+00:00 2026-05-01T19:30:11+00:00 The right way to use garlic (most people mess this up) | Mel Robbins #Shorts Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — This is how you can get the most nutritional benefits from garlic… Dr. Lucia Aronica, Stanford nutrition and epigenetics scientist, says some foods only unlock their full potential when you “activate” them. Garlic is one of them. Crush it and then wait five minutes. That simple step triggers a natural chemical reaction that creates allicin- the compound shown to lower LDL, boost immunity, and reduce inflammation. This episode of The Mel Robbins podcast with Dr. Lucia Aronica breaks down how this activation works, why heat destroys the enzyme you need, and the easiest way to prepare garlic so your body actually gets the benefits. If you want to lose weight, feel energized, crush cravings, clear brain fog, calm inflammation, slow aging naturally, enjoy your life, and finally stop feeling confused about what to eat, this episode will change your relationship with food forever. Watch the full episode: https://youtu.be/nVTEBaEJ46I — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah yt:video:9spXHcmXoCU 9spXHcmXoCU UCk2U-Oqn7RXf-ydPqfSxG5g Mel Robbins https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g 2026-04-30T19:30:01+00:00 2026-05-03T12:42:02+00:00 You're eating tomatoes wrong (this affects your skin and aging) | Mel Robbins #Shorts Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — I had no idea tomatoes could do THIS. Dr. Lucia Aronica, Stanford nutrition and epigenetics scientist, shares that Lycopene - the red pigment in tomatoes - has been shown in clinical trials to support your heart, protect your skin, and reduce the oxidation that makes LDL cholesterol dangerous. In this episode of The Mel Robbins Podcast, Dr. Lucia Aronica shares her Stanford framework for eating your way to younger genes, including the everyday foods that deliver the biggest payoff and the sneaky mistakes that can strip those foods of their benefits if you’re not careful. By the end of this conversation, you will know how to eat to live longer, stay young, and feel better than ever. Watch the full episode: https://youtu.be/nVTEBaEJ46I — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah yt:video:nVTEBaEJ46I nVTEBaEJ46I UCk2U-Oqn7RXf-ydPqfSxG5g Mel Robbins https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g 2026-04-30T09:01:17+00:00 2026-05-04T05:13:38+00:00 Stanford Nutrition Researcher: Eat THIS to Transform Your Health, Stay Young, and Live Longer You have more control over your life and future than you think – and it’s sitting on your plate. If you want to lose weight, feel energized, crush cravings, clear brain fog, calm inflammation, slow aging naturally, enjoy your life, and finally stop feeling confused about what to eat, this episode will change your relationship with food forever. Today, Stanford epigenetics scientist and nutrition researcher Dr. Lucia Aronica joins Mel for a research-backed, hope-filled conversation about how to eat to live longer, stay young, and feel better than ever. She says food isn’t just fuel – it’s information. Every bite sends signals to your body that shape your energy, your metabolism, your focus, and how fast you age. Dr. Aronica says that means you are never stuck – not because of your family history, not because of the current state of your health, and not because you’ve resigned yourself to “this is just how it is now.” Every meal is a chance to send a different signal to your genes. And when you start doing that consistently, you become a different person at the cellular level. You’ll learn: - The #1 reason losing weight feels hard and why Dr. Aronica says you’ll never need a diet again - Why inflammation ages you faster than time, and what to do about it - The egg myth keeping you from a stronger brain and healthier aging - The anti-aging kitchen hacks that will change the way you see tomatoes, broccoli, garlic, and other foods - The surprising truth about dark chocolate - How to make eating healthy easy and fun - How to help someone you love make positive changes Dr. Aronica says you’re in charge of your health story. Once you learn the framework that sets you up for success, you’ll be able to make your life a masterpiece, one bite at a time. For more resources related to today’s episode, click here for the podcast episode page: https://www.melrobbins.com/episode/episode-391. Follow The Mel Robbins Podcast on Instagram: https://www.instagram.com/themelrobbinspodcast I’m just your friend. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. Got it? Good. I’ll see you in the next episode. In this episode: 00:00 Intro 01:34 What is Epigenetics? 06:38 Do Genes Or Lifestyle Determine Your Health? 09:33 How To Use Epigenetics To Lose Weight 14:32 Aging Isn’t Just Biological 18:14 What Queen Bees Teach Us About Epigenetics 24:11 Essential Nutrients Explained (with Examples) 25:12 The Best Thing You Should Be Doing For Your Cardiovascular Health 28:21 Eat This For Better Skin 30:24 You Are Preparing Broccoli Wrong! 35:11 Eat This For A Better Brain 37:55 This Shocking Food Makes You Smarter 40:44 The Forgotten Essential Nutrient You Need Everyday 47:45 The Science-Backed Reason to Eat More Protein 51:52 Can Fish Oil Fight Inflammation? 54:36 Eat This For Better Gut Health 56:55 How Epigenetics Help You Live a Better Life 58:54 How To Help Others Live a Healthier Life 01:00:01 Create A Healthy Life Today — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah yt:video:RH40tZ6r1j0 RH40tZ6r1j0 UCk2U-Oqn7RXf-ydPqfSxG5g Mel Robbins https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g 2026-04-29T19:30:04+00:00 2026-05-02T05:09:59+00:00 You're Telling the World Who You Are Every Day | Mel Robbins #Shorts Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — This moment from today’s episode stopped me in my tracks and gave me a wake up call about the clothes I wear every day. Because what Erin Walsh, Celebrity stylist and confidence expert, shares here isn’t about clothes. It’s about rising to the moment when life asks more of you. Erin learned this after watching her grandmother lose everything… and still rise to the moment by choosing to show up as the person she wanted to become - and that started with how she dressed. This is one of the most transformative conversations I’ve had on The Mel Robbins Podcast. And it’s about…your clothes. Erin will show you how to stop picking the same jeans, the same black shirt, the same outfit on repeat. Instead, Erin will teach you the 6 words that will transform the clothes you already own into tools to help you become the “supernova” version of yourself. Watch the full episode now: https://youtu.be/CymU8nGrrjA — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah yt:video:YNKFQZEEdp0 YNKFQZEEdp0 UCk2U-Oqn7RXf-ydPqfSxG5g Mel Robbins https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g 2026-04-28T19:30:12+00:00 2026-04-28T19:30:12+00:00 This is why you get triggered so easily | Mel Robbins #Shorts Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — If you struggle with constantly feeling reactive or tense, shutting down, people-pleasing, not being able to follow through, or feeling dread for no reason - these are signs of having an overactive stress response. Dr. Nadine Burke Harris, pediatrician and renowned childhood trauma researcher, explains that your stress response can get stuck in the "on" position. That's why you have such extreme reactions, even over something small like a comment or tone. In this episode of The Mel Robbins Podcast, Dr. Burke Harris explains why this happens and what you can do starting today to help regulate it. You will get a playbook that helps you rewire your nervous system so you feel less stress and more in control of your emotions. Watch the full episode: https://www.melrobbins.com/episode/episode-390/ — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah yt:video:MuUrWFC6rSw MuUrWFC6rSw UCk2U-Oqn7RXf-ydPqfSxG5g Mel Robbins https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g 2026-04-27T19:30:04+00:00 2026-04-30T06:20:32+00:00 You've been thinking about trauma all wrong | Mel Robbins #Shorts Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — I had this wrong for so long… According to Dr. Nadine Burke Harris, one of the most important voices and researchers on the science of childhood trauma: Trauma isn’t what happened to you. Trauma is your body’s response to what happened… and how your body keeps reacting long after the situation is over. That’s why you can feel “fine,” but still get triggered, overwhelmed, or shut down even years later. Your system is stuck in overdrive. In this episode of The Mel Robbins Podcast, Dr. Burke Harris explains what’s actually happening in your body – and why the way you react to stress isn't a personality flaw. Dr. Burke Harris gives you research-backed tools that help your body, calm down, and feel safe, so stress stops driving your life. Watch the full episode: https://www.melrobbins.com/episode/episode-390/ — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah yt:video:2aI8q3gE2-c 2aI8q3gE2-c UCk2U-Oqn7RXf-ydPqfSxG5g Mel Robbins https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g 2026-04-27T09:00:04+00:00 2026-05-04T21:30:00+00:00 Nervous System Reset: Do THIS Every Day to Rewire Your Brain From Stress and Anxiety What you learn today will make you forever calmer and more in control of your emotions. If you’ve ever had a moment where you thought: “Why does one email, one comment…ruin my day?” “Why do I always get overwhelmed by the littlest things?” “Why am I like this?” This conversation gives you the answer. In this episode, Dr. Burke Harris explains why so many of the patterns you hate, like being reactive, shutting down, people-pleasing, not being able to follow through, and feeling dread for no reason, are not your “personality flaws” – and she gives you the truth. Dr. Nadine Burke Harris, MD, is one of the most important voices in trauma science and public health. She’s a pediatrician who conducted pioneering research on Adverse Childhood Experiences (ACEs), the founder of the Center for Youth Wellness, and the former Surgeon General of the State of California. She is here to tell you that your body is running an overactive stress response that got wired in childhood and never got turned off. You will be able to start rewiring your nervous system today, with one powerful 3-word sentence you can say to yourself. It takes less than a few minutes and reverses the feelings that make life harder than it should be. In this episode, you’ll learn: -Why you shut down sometimes, get emotional, “triggered”, or overwhelmed (and why it’s not your fault) -Why you procrastinate even when it feels bad -How childhood trauma affects health across a lifetime -Why trauma is (Mel had it wrong for decades) and how childhood trauma is keeping you stuck -How to help your body return to balance after being upset -The 3 essential words that rewire your nervous system -The 7 evidence-based things you can do to regulate your nervous system -How to support someone you love who’s stuck, shut down, or overwhelmed in their life This episode is hopeful, practical, and empowering. You will get a playbook that helps you rewire your nervous system so you feel less stress and more in control of your emotions. When you finally understand what’s happening in your body, you can have a different life. For more resources related to today’s episode, click here for the podcast episode page: https://www.melrobbins.com/episode/episode-390/ Follow The Mel Robbins Podcast on Instagram: https://www.instagram.com/themelrobbinspodcast I’m just your friend. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. In this episode: 00:00 Intro 1:59 The Impact Of Stress On Your Biology 5:14 What Is Trauma and Its Effects? 7:50 How Childhood Trauma Can Impact Your Life 14:30 The Top 10 Adverse Childhood Experiences (ACEs) That Can Cause Trauma 19:23 What Is Buffering? 29:28 What Baby Rats Teach Us About Overcoming Trauma 33:39 How Does Your Body Remember Trauma? 46:55 Daily Self Regulation Practices for Adults 54:06 Willpower Or Biology: What’s in Control? 1:02:47 Hopeful Signs You are Healing From Trauma 1:04:54 How To Help Someone You Love Who Has Experienced Trauma 1:06:09 How To Heal From Trauma — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic yt:video:yoWAmnRPT6Y yoWAmnRPT6Y UCk2U-Oqn7RXf-ydPqfSxG5g Mel Robbins https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g 2026-04-26T19:30:17+00:00 2026-04-29T03:56:56+00:00 The Truth About Bad Spending Habits No One Tells You This | Mel Robbins #Shorts Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — These 4 numbers will change the way you look at your money forever. Ramit Sethi is one of the most trusted money experts in the world, and he says the reason you’re stressed about money is because you’re focusing on the wrong numbers. On this episode of The Mel Robbins Podcast, Ramit is sharing the 4 numbers you need to focus on that will help you feel instantly more in control. Watch the full episode now: https://youtu.be/pQjlJud3Tlw — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah yt:video:LyvM6ZUExNk LyvM6ZUExNk UCk2U-Oqn7RXf-ydPqfSxG5g Mel Robbins https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g 2026-04-25T19:30:05+00:00 2026-04-27T09:27:06+00:00 You're more capable than you think | Mel Robbins #Shorts Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — If you’ve ever felt behind, stuck, overlooked, or underpaid - you need to hear this. You are far more capable than you realize, and Barbara Corcoran’s story is living proof of what’s possible. Comment “Barbara” and I’ll DM you the link to the full episode. @barbaracorcoran has been told ‘no’ hundreds of times throughout her life. But she never let it stop her from creating extraordinary success. This conversation is a masterclass in confidence, reinvention, and betting on yourself - especially when the world doubts you… and when you’ve been doubting you, too. By the time it’s over, you’ll stop making excuses and start taking action. 🔥 Watch the full episode: https://youtu.be/c62PQp9KukM — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah yt:video:0iDTs25P_Mg 0iDTs25P_Mg UCk2U-Oqn7RXf-ydPqfSxG5g Mel Robbins https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g 2026-04-24T19:30:00+00:00 2026-04-26T20:25:55+00:00 The First Step to Changing Your Life (No One Does It) | Mel Robbins #Shorts Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — This is rule #1 of achieving any goal - but almost nobody does it. Write it down. You can’t manage your goals in your head. You can’t hit a target you can’t see. Neuroscience research that I learned about from the late Dr. James Doty - renowned Stanford neurosurgeon and neuroscientist - found that when you write down what you want - and read it, say it out loud, and visualize it - your brain wires in the importance of that goal. You stop just “thinking about it” and start encoding it into your brain as something you’re actually DOING. There are 4 more science-backed rules to follow when it comes to setting and achieving your goals, and I’m breaking them down in this episode of The Mel Robbins Podcast. These rules work even when you’re low on motivation, time, and energy. So, if you’re ready to stop feeling overwhelmed and start taking control of your life again, this episode is where you can start: https://youtu.be/MdwDd9NUITg — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah yt:video:sk35tnCYuqk sk35tnCYuqk UCk2U-Oqn7RXf-ydPqfSxG5g Mel Robbins https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g 2026-04-23T19:30:10+00:00 2026-04-27T01:12:31+00:00 The only 2 things you need to reach any goal | Mel Robbins #Shorts Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — There are two, non-negotiable things you need in order to achieve any goal: 1. The will: your deeply personal “why.” Your intrinsic motivation. This fuels your willpower. 2. The way: all the steps - big and small - you need to take to achieve your goal. This comes from groundbreaking research conducted by psychologist Dr. Elliot Berkman at University of Oregon. When you have the will and the way, you’re way less likely to quit the second things get annoying or inconvenient. In this episode of The Mel Robbins Podcast, I’m breaking down 5 research‑backed rules that make goals stick - even if you’re exhausted, overwhelmed, or short on time. If you keep setting goals and then falling off, you feel like you’re not making any progress, or you want something to work toward but you’re not sure where to start… start here. Watch the full episode: https://youtu.be/MdwDd9NUITg — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah yt:video:MdwDd9NUITg MdwDd9NUITg UCk2U-Oqn7RXf-ydPqfSxG5g Mel Robbins https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g 2026-04-23T09:00:29+00:00 2026-05-04T15:59:08+00:00 The Science of Achieving Goals: How to Change Your Life in 5 Simple Steps Do you want to know how to set goals you can actually achieve? Do you want the two science‑backed requirements that determine whether goals succeed or fail? Or do you feel stuck, overwhelmed, and unsure what you even want anymore? This episode is a step‑by‑step, research‑backed framework for setting goals that give you clarity, motivation, and momentum. You’ll learn how to choose the right goal and how to start pursuing it immediately. By the end of this episode, you won’t just feel inspired – you'll have already taken action. If you’ve ever felt overwhelmed, out of control, or like your life is running you instead of the other way around, this episode is for you. Whether you’re exhausted, stuck in reaction mode, caring for everyone else, unsure what you want anymore, or feeling disconnected from yourself, this episode will show you exactly how to take back control – starting today. This episode delivers the most important guidance you need to hear right now. It will teach you the 5 essential rules for setting and achieving personal goals - the skills no one ever taught you, but everyone needs to reclaim their time, energy, and sense of control. And it’s your guide to taking control of your life: how to choose a goal that actually matters to you, how to pursue it in a busy life, and how to keep going even when motivation fades. Today, Mel breaks down decades of research from psychology, neuroscience, and behavioral science and shows how she’s used these five rules to achieve her own goals. After listening, you’ll walk away with clarity, a sense of direction, and a simple plan to start pursuing something meaningful - even if life feels full right now. If you’re ready to stop feeling overwhelmed and start taking control of your life again, this episode is where it begins. In the episode, Mel mentioned Pure Genius, the company she co-founded that is one of her personal goals. You can learn more here: http://puregeniusprotein.com/MP For more resources related to today’s episode, click here for the podcast episode page: https://www.melrobbins.com/episode/episode-389/ For more resources related to today’s episode, click here for the podcast episode page. Follow The Mel Robbins Podcast on Instagram: https://www.instagram.com/themelrobbinspodcast I’m just your friend. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. In this episode: 00:00 Intro 00:55 Goal Setting 101: How to Set a Personal Goal That Works 10:56 Accountability Plan: How to Build Support That Helps You Succeed 29:02 The Science of Achieving Goals: The “Will + Way” Method 49:07 Build Momentum Fast: The “Hot 15” Rule 54:18 How to Stay Motivated: The Consistency Mindset That Guarantees Success — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com​ — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins​?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah