9 Habits That Will Change Your Life: The Best Expert Advice I’m Using This Year
Timestamps are as accurate as they can be but may be slightly off. We encourage you to listen to the full context.
Podcast Summary
This episode presents the nine most impactful and viral moments from The Mel Robbins Podcast's 2025 season, compiled from 106 episodes featuring 75 world-renowned experts. (00:25) These moments were selected based on listener engagement data, including shares, saves, replays, and comments across all platforms.
- Core focus: Life-changing insights on relationships, health, mindset, healing, and finding purpose that resonated globally with millions of listeners
Speakers
Mel Robbins
Host of the number one most followed podcast in the world and third largest podcast globally in terms of downloads and listener base. Former CNN legal analyst, motivational speaker, and bestselling author who has dedicated her career to empowering people to create better lives through practical, science-backed strategies.
Key Takeaways
Understand That Being "Stuck" Is Actually Grief
Jay Shetty revealed that when you feel stuck, you're not actually lacking direction - you're grieving a past version of yourself. (09:22) The key insight is that being stuck comes from holding onto what's behind you rather than not knowing what to do next. To move forward, you must identify what identity, habit, mindset, or expectation you're clinging to and consciously release it to propel yourself forward.
Friendship Naturally Changes Every Seven Years
Danielle Bayard Jackson shared research showing that both men and women replace half their friends every seven years through natural "pruning." (18:23) This validates that friendship changes aren't personal failures but normal life transitions. Additionally, 40% of adults don't have a best friend, making it crucial to embrace friendship as a collective experience rather than seeking everything from one singular person.
Women Should Never Exercise on an Empty Stomach
Dr. Stacy Sims explained that fasted training works against women's physiology, as their bodies will break down muscle mass when fuel isn't available. (61:37) Women need a small amount of food before exercising - such as protein coffee, yogurt, or half a banana - to signal to the brain that adequate fuel is available and protect muscle mass during training.
Five Specific Foods Fight Cancer at the Cellular Level
Dr. Dawn Musallem identified five cancer-fighting foods backed by clinical research: berries (reduce breast cancer risk by 25%), purple sweet potatoes (150% more anthocyanins than berries), cruciferous vegetables (help transition estrogen to less proliferative forms), beans (class one evidence for reducing cancer risk by 22%), and edamame (25% reduction in breast cancer recurrence). (29:44)
Schedule Intimacy Earlier in the Day
Sex therapist Vanessa Marin revealed that leaving intimacy until bedtime is counterproductive because you're exhausted and mentally preoccupied. (41:37) She recommends scheduling sex earlier in the evening when you have energy and can be fully present. The key insight is recognizing that you've always scheduled sex through dating - now you just need to be intentional about it in long-term relationships.
Statistics & Facts
- The Mel Robbins Podcast is the number one most followed podcast in the world and third largest globally in terms of downloads and listener base. (01:07)
- For every two servings of berries per week, women can reduce their risk of breast cancer, and for breast cancer survivors, it can reduce the risk of dying from breast cancer by 25%. (29:49)
- Research shows that fiber can help reduce the risk of cancer by 22%, based on an umbrella review studying seventeen million person-years of data. (31:59)
