The Mel Robbins Podcast

8 Small Habits That Will Change Your Life: The Best Expert Advice I’m Using This Year

Jan 1, 2024

Discover mind-blowing tips to elevate your life in 2024! Learn how to manage anxiety with practical advice and explore dietary changes to boost your energy, even reducing caffeine dependency. Transform your perspective on household chores by viewing them as cycles, and gain tips on navigating challenging relationships, particularly with narcissists. This journey includes expert insights on finding your purpose and staying fit at any age, empowering you to pursue your dreams with clarity and determination.

01:07:15

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Quick takeaways

Exposing yourself to morning sunlight and delaying coffee intake can lead to reduced coffee cravings and steadier energy levels throughout the day.

Consuming 30-50 grams of high-quality protein at breakfast is crucial for muscle health and overall body composition, especially in aging gracefully and living a vibrant life.

Recognizing that narcissists cannot change, setting clear boundaries, and approaching daily tasks with structured patterns and rituals can greatly improve personal well-being and productivity.

Deep dives

The Impact of Morning Sunlight and Delaying Coffee for Optimal Energy

Dr. Amy Shaw, a medical doctor and hormonal health expert, shared the importance of getting morning sunlight and delaying coffee intake for optimal energy levels. She explained that exposing yourself to natural light first thing in the morning helps regulate mood, body nutrition, and sets a positive tone for the day. Additionally, she advised waiting 90 minutes after waking up before consuming caffeine to allow adenosine to naturally clear out from the brain. This simple change in routine, as Mel Robbins shared from personal experience, can lead to reduced coffee cravings and steadier energy levels throughout the day.

The impact of adenosine and coffee on energy levels

01:11

Optimizing Protein and Carbohydrate Intake for the First Meal

01:26

Understanding Anxiety as a Body and Mind Issue

01:22

Customizing Cycles for Functional Living

01:40

Intro

2min

Transformative Mornings: Expert Insights

15min

The Power of Protein: Transforming Body Composition Through Dietary Changes

4min

Transforming Perspectives on Household Chores

4min

Reframing Anxiety and Chores

16min

Understanding and Navigating Relationships with Narcissists

3min

Navigating Narcissism: Strategies and Insights

24min

A Heartfelt Connection and a Gift for Growth

4min

Want zero-cost advice that will help you level up every area of your life?

Do you want simple, mind-blowing hacks to help you be the best version of yourself in 2024?

For this one-of-a-kind episode of The Mel Robbins Podcast, Mel hand-picked the top 8 most impactful, insightful, and exciting pieces of advice ever shared by her guests.

Listen as renowned experts and industry leaders give you their best advice that will change your relationships, boost your self-esteem, calm your anxiety (yes, even your anxiety), stay in the best shape of your life, and more. This episode is the cheat sheet for the level-up in life you have been looking for.

In this episode, you’ll learn:

How to heal anxiety in your body.
The surprising theory that explains where your anxiety started.
Understanding a narcissist and how to heal from one.
How to negotiate with a narcissist (and get what you want).
The powerful difference between decluttering and organizing.
How to find your purpose.
Why you shouldn’t give up on your dreams, according to a Denny’s waitress-turned-billionaire.
How to drink less coffee and still have more energy every morning.
How the way you eat can help you live longer.
The #1 way to stay in your best shape at any age.
How to stop stressing over the state of your home.

This episode comes with a 29-page companion workbook. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. And the cool part? It takes less than a minute for you to get your hands on it.

Just sign up at melrobbins.com/bestyear.

Watch the episodes on YouTube: https://bit.ly/45OWCNr

Check out Mel's book, The High 5 Habit: https://a.co/d/g1DQ8Pt

Follow Mel:

Instagram: https://bit.ly/3QfG8bb

The Mel Robbins Podcast Instagram: https://bit.ly/49bg4GP

LinkedIn: https://bit.ly/46Mh0QB

TikTok: https://bit.ly/46Kpw2v

Want more from these experts?

Check out the full episodes here:

Dr. Amy Shah: melrobbins.com/podcasts/episode-123

Dr. Gabrielle Lyon: melrobbins.com/podcasts/episode-115