Try It For 1 Week: 4 Small Decisions That Change Your Body, Energy, and Life
Auto-extracted preview. These recommendations were transcribed and classified from the episode audio. Timestamps link to the source; classifications are not yet editorially verified.
What Mel Robbins recommended
In transcript order-
Sponsor read
Sponsor read for Bombas sport socks, cushioned and sweat-wicking for outdoor walks.
“Bombas sport socks have been a game changer
DosageUse code MEL for 20% off at bombas.com/melCertaintyexplicitrecommendation -
In a protocol
Don't reach for your phone first thing after waking; it depletes morning dopamine reserves and derails your day.
“You do not need to be informed in your pajamas.
DosageAvoid phone use immediately upon wakingCertaintyexplicitstrong warning -
Mel references her own book The Let Them Theory which features work by 57 experts including Dr. K.
“I feature his work in the Let Them Theory
Certaintyexplicitoffhand mention -
In a protocol Alternative
Use your morning dopamine to do something challenging like exercise, meditation, or a walk, which makes you feel good all day.
“reach for something that is kind of difficult
DosageFirst thing after waking, instead of phone useCertaintyexplicitrecommendation -
Sponsor read
Sponsor read for Nordic Naturals omega-3 fish oil supplements for heart, brain, and immune health.
“the number one selling omega-3 brand
DosageUse code MEL for 15% off at nordic.comCaveatsSupplements not evaluated by FDACertaintyexplicitrecommendation -
In a protocol
Consciously decide each morning that today will be a good day; mindset settings change your physiology, attention, and behavior.
“Today is going to be a good day because I'm going to make something good happen.
DosageMake a deliberate mindset choice each morningCaveatsDoesn't mean ignoring real problemsCertaintyexplicitstrong endorsement -
Sponsor read
Sponsor read for Function Health lab testing service offering 160+ lab tests tracking inflammation, hormones, metabolism, etc.
“Function gives you access to over 160 lab tests
Dosage$365/year; use code MEL for $25 credit at functionhealth.com/melCertaintyexplicitrecommendation -
In a protocol
Eat protein within the first 30 minutes of waking to help regulate blood sugar and emotions when cortisol is highest.
“eating protein first thing in the morning is a very important thing to do
DosageWithin first 30 minutes of wakingCaveatsIf you do intermittent fasting, focus on what you break the fast withCertaintyexplicitrecommendation -
In a protocol
Don't scroll on a light-emitting device before bed; it suppresses melatonin and delays your internal body clock.
“put the phone down, sleep, not scroll
DosageStop phone use 30 minutes before bedCertaintyexplicitstrong warning -
In a protocol
Don't use your phone in bed — train your brain to associate the bed with sleep only.
“your bed needs to be phone free
DosageKeep phone out of the bed entirelyCertaintyexplicitstrong endorsement -
In a protocol
Put your phone away 30 minutes before sleep, ideally in another room or away from bed, and use those 30 minutes for a wind-down ritual.
“before you tuck yourself in, you need to tuck your phone in
Dosage30 minutes before bed; place phone in bathroom or closetCertaintyexplicitstrong endorsement -
In a protocol
As part of a bedtime wind-down ritual, take a hot bath with Epsom salts to relax before sleep.
“I take a hot bath. I pour in the Epsom salts.
DosageDuring 30-minute pre-sleep windowCertaintypersonal onlypersonal use