The Mel Robbins Podcast

Ever stood in front of the fridge thinking, “What am I actually supposed to eat to get healthy?” 
Today you are getting your answer. 
This episode gives you a simple way to decide what to eat to stay healthy without complicated math, crazy recipes, or “bro science”. 
In this episode, Mel sits down with Dr. Amy Shah, MD. Dr. Shah is a leading expert in the role nutrition plays in health, longevity, and hormone regulation. She has been in clinical practice for 22 years as a double-board certified medical doctor with specializations in nutrition, internal medicine, and immunology. She has a degree in nutrition and trained at Cornell University, Harvard University, and Columbia University. 
She is the author of two bestselling books about nutrition, hormones, and lifestyle changes, including her newest book, Hormone Havoc. 
She’s also one of your favorite experts to ever appear on this show – and today she’s back with a brand new episode to give you a simple, science-backed framework you can remember even on your busiest day. 
It’s called 30/30/3. 
It’s designed to help you feel better fast, support your hormones, stabilize your energy, and make meals simpler without tracking, obsessing, or living on willpower. 
Mel and Dr. Shah talk about why these matter for women’s bodies and hormones, how to make it realistic with normal groceries, and what small shifts can start changing how you feel faster than you’d expect. 
By the end, you’ll know what to eat today to support your body, and the foods you should avoid. 
In this episode, you’ll learn:
-The 30/30/3 protocol: 30g protein in your first meal, 30g fiber per day, 3 probiotic foods daily 
-Why protein is for more than muscles: it supports mood, focus, gut lining, and energy and cuts your cravings 
-The quick label trick to spot foods that claim protein but don’t deliver 
-Common “health foods” that quietly sabotage your goals. 
-How fiber impacts hormones, inflammation, and brain health 
-The probiotic foods that actually count (and why probiotic pills often don’t work) 
-Tiny food upgrades that can help your gut health improve quickly 
-How to eat healthy without tracking your life or living on salads. 
Almost all “healthy eating” advice is either confusing, unrealistic, or focused on getting smaller, not getting stronger, happier, and energized.
This is a simple, research-backed roadmap that makes healthy eating finally feel doable.
 If you want clarity, simplicity, and a plan you’ll remember tomorrow, start here. 
For more resources related to today’s episode, click here for the podcast episode page.  
If you liked the episode, check out this one next: The Body Reset: How Women Should Eat & Exercise for Health, Fat Loss, & Energy
To learn more about Pure Genius Protein, which is discussed in the episode, click here.
Connect with Mel:  
 
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Get Mel’s #1 bestselling book, The Let Them Theory
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This episode is for you: the person holding everything together. 
If your days are packed with work, caregiving, and nonstop demands, this is what you need to hear right now. 
Today, Mel sits down with one of the world’s leading experts on time management, Laura Vanderkam. She’s a New York Times bestselling author, a researcher who’s studied thousands of real schedules, a mom of five, and a total realist about how busy life can get. 
Laura Vanderkam’s approach isn’t “do more.” Laura’s not selling hacks. She gives you a clearer map of your days and a few small changes that reduce the chaos and help you feel more in control.
When you’re maxed out, Laura says you don’t need “more time,” you need to stop spending your limited time on default. 
Laura helps you see the small, real openings in your week and she shows you exactly what to do with them so you feel less trapped and a little more in control. 
This is not a lecture about hustling harder or optimizing your life. It’s a practical reset that will help you feel less behind and it will lighten your load fast. 
You will:
-Find hidden pockets of time already in your schedule
-Choose what matters most (without guilt)
-Use one habit that creates more breathing room
-Make space for what you keep putting off (even with a full-time job)
-End your day with more energy instead of more exhaustion
If you’ve ever thought, “I have no free time,” “I’m always behind,” or “I don’t even know where to start,” this episode will change the way you look at your week and help you take back a little more control.
Because when your time feels calmer, everything feels a little more doable.
And when you learn to take control of your time, you start taking control of your life. 

For more resources, click here for the podcast episode page. 
If you liked the episode, check out this one next: If You’re Feeling Overwhelmed, You Need to Hear This
Connect with Mel: 
 
Get Mel’s newsletter, packed with tools, coaching, and inspiration.
Get Mel’s #1 bestselling book, The Let Them Theory
Watch the episodes on YouTube
Follow Mel on Instagram 
The Mel Robbins Podcast Instagram
Mel's TikTok 
Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Today, Mel has one of the most powerful conversations you’ll ever hear on this podcast. 
If you’ve been feeling overwhelmed, discouraged, exhausted, or numb by what you’re seeing in the news, today’s episode is for you. 
When life feels uncertain, it’s easy to start pulling back, numbing out, and bracing for the next thing. 
You’re not alone. 
That’s why you need to hear from Mel’s guest today, Bryan Stevenson. 
He is one of Mel’s personal heroes, and he is the kind of human being who restores your faith in what’s possible. 
Bryan is a world-renowned civil rights lawyer and author of Just Mercy, one of the most powerful books of our time, which was turned into a movie in which Michael B. Jordan played Bryan. 
He is the founder of the Equal Justice Initiative and has argued and won cases before the United States Supreme Court. 
He has saved over 140 people from death row, many of whom were wrongly convicted, and his work has fundamentally transformed the conversation about justice, mercy, and human dignity. 
This is one of the most honest, compassionate, and uplifting conversations Mel has ever had with a guest, which is why today, Mel wanted to share again the conversation she had with him. 
You’ll learn: 
-How to stay hopeful without denying reality 
-Why compassion is a form of courage 
-What resilience looks like when life is hard 
-How to find purpose and meaning by helping others 
-How to stop numbing out and start showing up again 
-How small actions create real change 
-Exactly what you can do in your community to make a difference 
Bryan is here to show you how to look deeper within yourself and to stand up even when the world is telling you to sit down.
And in doing that, he’ll remind you that hope might just be the most powerful gift you can give to the world, to other people, and to yourself.
For more resources, click here for the podcast episode page. 
If you liked this episode, you’ll love listening to this one next: Renew Your Spirit: 5 Ways I’m Finding Hope & Strength Right Now
Connect with Mel: 
 
Get Mel’s #1 bestselling book, The Let Them Theory
Watch the episodes on YouTube
Follow Mel on Instagram 
The Mel Robbins Podcast Instagram
Mel's TikTok 
Sign up for Mel’s personal letter 
Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In today’s episode, you’re going to hear a conversation that will help you find meaning again - especially if you’ve been feeling lost, stuck, stretched thin, or quietly wondering, “Does any of this even matter?” 
Joining Mel is Ocean Vuong - one of the most acclaimed writers of our time and the bestselling author of On Earth We’re Briefly Gorgeous. 
His newest book, The Emperor of Gladness, moved Mel so deeply she knew she had to bring him on the podcast - because Ocean has a rare gift: he puts words to feelings you’ve had, but never knew how to say out loud. 
Ocean is an award-winning poet, a MacArthur Fellowship “Genius Grant” recipient, and a professor at NYU. He writes and speaks about grief, love, identity, hardship, and hope with an honesty that doesn’t just hit… it stays with you. 
This episode is an invitation to pause, reset, and reconnect with yourself. It will help you stop judging where you are, release the pressure you’re carrying, and remember that you don’t need to become someone else to be worthy - or to build a meaningful life. 
Even if you’ve never read Ocean’s work, this conversation will feel like someone finally handed you the words you’ve been searching for. 
In this episode, you’ll learn: 
-How to find meaning even when you’re behind in life 
-How to move through grief without shutting down and let beauty exist alongside pain 
-Why chasing who you “should” be is keeping you stuck and how to come back to yourself 
-How to reconnect with yourself when you’ve been in survival mode for too long 
-How to feel calmer and more grounded when life feels uncertain 
- How to reprogram your mind for more positive thinking 
By the end of this episode, you’ll feel more hopeful, more centered, and more at peace with where you are - with permission to be exactly who you are, right now. 
For more resources related to today’s episode, click here for the podcast episode page.  
If you liked the episode, check out this one next: Why You Feel Lost in Life: Dr. Gabor Maté on Trauma & How to Heal
Connect with Mel:  
 
Order Mel’s new product, Pure Genius Protein
Get Mel’s newsletter, packed with tools, coaching, and inspiration.
Get Mel’s #1 bestselling book, The Let Them Theory
Watch the episodes on YouTube
Follow Mel on Instagram 
The Mel Robbins Podcast Instagram
Mel's TikTok 
Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In today’s episode, you’ll learn how to get motivated, even when you don’t feel like it. 
If you feel unmotivated, scatter brained, or exhausted… 
If you keep reaching for your phone, wine, or the remote even when you want to stop… 
If you’re frustrated with yourself for lacking discipline…. 
This conversation will help you stop wasting time and finally understand why it’s so hard to do the things you know you should do. 
Joining Mel today is Dr. Anna Lembke, MD, who is the world’s leading expert on dopamine and compulsive behavior. Dr. Lembke is a professor of psychiatry and addiction medicine at Stanford University, chief of Stanford’s Addiction Medicine Dual Diagnosis Clinic. She is also the New York Times bestselling author of Dopamine Nation and the upcoming Radical Surrender
She has served on the boards of several state and national addiction-focused organizations, and has testified before the United States House of Representatives and Senate.
But even with all of her knowledge, she will share with you: she also falls into the same traps you do!
In this episode, Dr. Lembke explains the truth most people don’t understand: Modern life has trained your brain to chase constant dopamine hits, and that’s why motivation, focus, and joy feel harder than ever. 
But here’s the good news: you can reset your brain. 
Dr. Lembke walks you through the science of dopamine, pain, pleasure, and motivation, and shares a practical protocol for rebuilding focus, energy, and self-control in a world designed to hijack your attention. 
In this episode, you’ll learn: 
-The “pleasure–pain seesaw” that explains why you keep reaching for the thing you swear you’re done with 
-How dopamine really works (and why chasing pleasure backfires) 
-The hidden reason scrolling, snacking, and multitasking make you feel worse, not better 
-The simple but powerful way to rebalance pleasure and pain 
-What to do when you feel stuck in compulsive habits you “can’t quit” 
 
This is not a conversation about shame, addiction labels, or self-control. It’s about taking your brain back. 

If you want more energy, clarity, and motivation, and if you’re ready to stop fighting yourself and start working with your brain, this episode is for you. 
For more resources related to today’s episode, click here for the podcast episode page.   
If you liked the episode, check out this one next: How to Create a Successful Mindset: The Science of Passion and Perseverance
Connect with Mel:  
 
Order Mel’s new product, Pure Genius Protein
Get Mel’s newsletter, packed with tools, coaching, and inspiration.
Get Mel’s #1 bestselling book, The Let Them Theory
Watch the episodes on YouTube
Follow Mel on Instagram 
The Mel Robbins Podcast Instagram
Mel's TikTok 
Subscribe to SiriusXM Podcasts+ to listen to new episodes ad-free
Disclaimer

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.