8 Habits That Will Change Your Life: The Expert Advice You Need This Year

In this episode, you’re getting the best of the best of The Mel Robbins Podcast.

This year, Mel released 115 episodes of the podcast, and featured 43 experts who shared their transformative insights on health, relationships, mindset, and more.

Together, this adds up to thousands of takeaways.

Because your time is valuable, Mel is giving you a gift today: She and her team crunched the data, reviewed hundreds of hours of content, analyzed listener feedback, and pinpointed the moments you shared, replayed, and wrote about—the moments that changed your life.

The result? The 8 most impactful moments of the entire year.

So in this episode, Mel is teeing up these moments to you one at a time, playing for you the best takeaways of the year.

You’ll hear 8 small pieces of expert advice that are packed with science, stories, and actionable strategies that will help you take action and make change, starting today.

What should you listen to next? You’ll love the full podcast episodes with each of the experts featured today:

Dr. Tara Swart: Spotify | Apple | YouTube‍

Dr. Aditi Nerurkar: Spotify | Apple | YouTube‍

Dr. Mary Claire Haver: Spotify | Apple | YouTube‍

Dr. Wendy Suzuki: Spotify | Apple | YouTube‍

Dr. Chris Palmer: Spotify | Apple | YouTube‍

Sarah Jakes Roberts: Spotify | Apple | YouTube‍

Dr. Robert Waldinger: Spotify | Apple | YouTube‍

Dr. Zach Bush: Spotify | Apple | YouTube‍

Mel also created an episode of HER favorite moments of this year, which you can listen to here.

Connect with Mel:

• Get Mel’s new book, The Let Them Theory
• Watch the episodes on YouTube‍
• Follow Mel on Instagram ‍
• The Mel Robbins Podcast Instagram‍
• Mel's TikTok ‍
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• Subscribe to SiriusXM Podcasts+ on Apple Podcasts to listen to ad-free new episodes ‍
• Disclaimer

In this episode:

• 5:20: The connection between chronic stress and weight gain.
• 12:35: Stress is contagious, here’s how to stop others from stressing you out.
• 17:03: The biggest productivity myth that’s damaging your brain health.
• 21:08: A leading doctor’s secret to resetting your body and mind.
• 27:41: This advice made the most popular Mel Robbins Podcast episode ever.
• 30:17: What you need to know about alcohol, sleep, and exercise during menopause.
• 47:32: How the Brain Energy Protocol can heal your mind and body.
• 52:33: The ketogenic diet - what it is and how it could transform your health forever.
• 1:06:29: How to forgive yourself from past mistakes and move forward with life.
• 1:12:08: What do you want to define you? It might not be what you expect.
• 1:16:24: The 2 biggest regrets people have at the end of their lives.
• 1:22:26: The most important step in creating a better life is this.

‍Featured Experts: 

‍Dr. Tara Swart 

• Check out her website
• Read her book: The Source: The Secrets of the Universe, The Science of The Brain
• Follow her on Instagram
• Find her on TikTok.

‍Dr. Aditi Nerurkar

• Read her book, The 5 Resets: Rewire Your Brain and Body for Less Stress and More Resilience
• Check out her website
• Dr. Aditi’s Harvard faculty profile 
• Follow her on Instagram

‍Dr. Mary Claire Haver

• Check out her website: The Pause Life
• Read her book, The New Menopause
• Take her free menopause quiz here
• Follow Dr. Haver on Instagram
• Find her on TikTok
• Subscribe to her YouTube Channel

‍Dr. Wendy Suzuki

• Follow her on Instagram
• Read Dr. Suzuki’s books, Good Anxiety & Healthy Brain, Happy Life
• Watch Dr. Suzuki’s TedTalk
• Dr. Suzuki’s NYU profile
• Check out Dr. Suzuki’s website

‍Dr. Chris Palmer

• Follow him on Instagram
• Check out his website
• Explore his research
• Read his book, Brain Energy
• Visit his Harvard faculty page

‍Sarah Jakes Roberts

• Check out her website here
• Purchase her latest book, Power Moves
• Listen to her podcast, Women Evolve
• Watch her on YouTube here
• Follow her on Instagram
• And find her on TikTok

‍Dr. Robert Waldinger

• Read his book, The Good Life
• Follow him on Facebook
• And on Instagram
• Watch his wildly popular TED Talk
• Visit his website

‍Dr. Zach Bush

• Dr. Zach’s resources on death and rebirth
• Watch his regenerative farming documentary
• Visit his website
• Follow him on Instagram
• Subscribe to his YouTube

‍Additional Resources:

• Scientific American: Why your brain needs more downtime
• Harvard Medical School: Screen Time and the Brain 
• American Psychological Association: How stress affects your health
• Psychology Today: How Stress Is Contagious
• Current Obesity Reports: The effects of chronic social stress on obesity
• The Menopause Society: Find a Menopause Practitioner
• The New York Times: Women have been misled about menopause
• The Journal of Menopause Society: Resistance training for postmenopausal women: systematic review and meta-analysis
• PLOS One: Social connectedness as a determinant of mental health
• Journal of Neuroscience: Cognitive-Affective Neural Plasticity following Active-Controlled Mindfulness Intervention 
• Journal of Clinical Sleep Medicine: The Extraordinary Importance of Sleep
• Current Opinion in Psychiatry: Ketogenic diet for schizophrenia
• Cell Metabolism: A ketogenic diet exhibits longevity in adult mice
• Int. Journal of Bipolar Disorders: Metabolic profile in patients newly diagnosed
• Harvard Business Review: Stop being so hard on yourself
• Harvard Medicine: The Good Life (an interview)
• The Atlantic: Longest study in human health found the key to a good life‍
• Yale Scientific: The brink of death: a new perspective