Hormone Shift

Today's episode is a MUST listen. You will learn the surprising science of women’s exercise and nutrition, the mistakes you’re making, and the simple changes that lead to better health and longevity. For way too long, fitness and nutrition have been based on research done almost exclusively on men, and the women who have been following those strategies are left wondering why the fitness and nutrition guidelines don’t work for their bodies. That changes today. In this firecracker of an episode, Mel sits down with Dr. Stacy Sims, a world-renowned exercise physiologist and nutrition scientist, to break down exactly how you, as a woman, should be eating, training, and recovering for your hormones, metabolism, and overall health. Dr. Sims reveals why traditional fitness advice is failing women. She talks about how intermittent fasting drains your energy and why your workouts leave you exhausted instead of strong. She explains why fasted workouts, calorie restriction, and extreme cardio can actually make it harder to lose weight and what you should be doing instead to build muscle, burn fat, and feel amazing at every stage of life. Ever wonder why men seem to drop weight faster than you? Or why your workouts feel great one week and awful the next? There’s a reason for that. Dr. Sims will tell you, it’s all in your hormones. Inside this episode, you’ll learn: -Why women should NEVER train like men (and what to do instead) -The #1 mistake you’re making in the gym—and how to fix it -The truth about fasted workouts (spoiler: they might be wrecking your metabolism) -Why eating too little could be making you gain fat—not lose it -How to work with your cycle for better energy, results, and recovery -What every woman needs to know about perimenopause and menopause training If you’ve ever felt like your diet and workout plan isn’t working, this episode will change the way you approach fitness and nutrition forever. For more resources, click here for the podcast episode page. If you liked this episode, your next listen should be: Look, Feel, & Stay Young Forever: #1 Orthopedic Surgeon’s Proven Protocol 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

In this episode, you are going to learn how to have better sex. You have an appointment with a leading sex expert, Dr. Emily Morse. I will be the first to admit that I want to have better sex, but I don’t know how to achieve it. And I’m asking all the uncomfortable questions you want to ask. This conversation is going to make you think differently about this topic and inspire you to prioritize pleasure and connection in bed, no matter your age, relationship status, or gender. And if you are saying, “This doesn’t apply to me,” or as my friend just said, “I’m in way worse than a drought! At this point, I’m a born-again virgin." No, you’re not. And this episode is for you too, because our expert says improving your solo sex life is the first step. You may not want your little ones to listen because, when it comes to confessions about sex, I'm going first. Dr. Emily claims that everything you have been taught or observed about sex is WRONG. Wait. WHAT??... Dr. Emily is insightful, and this conversation is hilarious and actionable. You will learn: The 3 unexpected ways you are killing your sex drive. How to get out of your head when you’re in bed. Why meditation and sex might be the combo you need to orgasm. You are NOT alone if you cannot orgasm from penetration. How to tell time with your vulva (yes, it is a thing). Masturbation without shame and secrecy. Why skipping foreplay is ruining your chance of having great sex. The 5 ways your self-awareness ignites hot and steamy sex. Let’s stop faking orgasms. Know the four steps to how you can really get there. Grab your mirrors and vibrators, and leave your inhibitions and embarrassment at the door. And according to our expert, it’s amazing foreplay to talk about sex. So why don't you and your partner listen to this together? You’ll thank me later. Maybe we’ll call these sex episodes “Listen and Lube”? Xo, Mel In this episode: 2:40: Great sex starts here first. 5:20: Can you relate with these sex questions from our listeners? 9:00: The 3 elements that kill our desire to connect. 10:20: My ‘killer’ sex life right now, in the raw. 13:25: What partner are you? 17:30: Let’s unpack our lady parts. What exactly is a vulva? 20:20: One big reason why we are all being disserviced as young adults. 24:00: I love the empowering name Dr. Emily gives for masturbation. 24:30: The 3 reasons not to wait for someone else to give you pleasure. 28:00: It wasn’t until I got this from my friends that I learned to masturbate. 30:25: There are thousands more nerve endings in a clitoris than we thought! 33:00: Why are women so uncomfortable about asking for what we need? 35:30: The 3 T’s you need to start an awkward conversation with your partner. 37:40: Never talk about sex in this room. 38:40: Be prepared that your first awkward conversation will go this way. 43:05: 5 Pillars for having great sex. 46:06: Do this exercise with your partner to feel more relaxed and in control. 48:25: A technique to do on your own during sex to make you more present. 49:55: What happens in your body when you orgasm? 50:38: Is it healthy to have multiple orgasms? 52:55: What to do when you’re in a relationship that has become just friendly. 55:10: Learn to do this to increase your chances of having an orgasm. 57:00: How can vulva owners ask for what they need sexually? 59:20: It often takes between 20-40 minutes for this to happen. 1:01:40: How many times a week should we be having sex? 1:04:30: What to do when you’ve not had sex for a long time. 1:06:35: How is your current sex life tied to your childhood needs? 1:07:40: The difference between fantasy and fetish. 1:11:05: Jumping back into dating after divorce from 30 years of marriage. 1:11:58: Becoming intimate again after getting sober. 1:12:55: Why can’t I handle the intensity of pleasure? 1:13:45: How to have healthy intimacy when you’ve experienced trauma. 1:16:53: See a pelvic floor therapist if this happens when you have sex. 1:17:46: Is it possible for women to have sex and not get attached emotionally? 1:20:45: What is the “Yes-No-Maybe List”? 1:21:15: 5 steps to having the best sex of your life. Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

In this episode, researcher, respected expert on intermittent fasting, and bestselling author of Fast Like A Girl, Dr. Mindy Pelz, is here to explain fasting—and, in particular, how it impacts women’s hormone health. Men and women’s hormones are different, and because of that, women MUST fast differently than men. Dr. Mindy is the first person who explained this to me, and this is why I wanted to have her on. I had no idea that fasting would screw up my estrogen and progesterone. Why? Because I first learned about fasting from a male. When I tried intermittent fasting, I wasn’t seeing the health benefits that everyone talks about. Now I know why. You’ve seen fasting advice trending on TikTok and in health articles; even your friends are talking about it (just like mine), and after this episode you will know exactly what fasting is, why you might want to do it, and what every woman needs to know to get started. I want you to get the right information from a respected female expert in this field. Everyone needs to hear this. This conversation is loaded with research and resources, and as always, extensive show notes are available on melrobbins.com. You can find them for this episode here. (www.melrobbins.com/podcasts/episode-103) Today, Dr. Mindy Pelz reveals: The scientific protocols you need so you can fast the right way. How to fast with your 28- to 30-day cycle for hormonal, physical, and mental health (and what to do if you’ve lost your cycle, like me). The hormone science about how the female body operates (no one talks about this). How to manage PMS and why intermittent fasting may help. The research that explains why fasting tanks your progesterone How this relates to you if you are in menopause and have an irregular cycle. What the 30-day reset is, and its powerful ability to transform your health. How to incorporate fasting into your life (and never miss a good meal with your family and friends). Why coffee doesn’t break a fast, but a frappuccino does. 3 hacks to get started with a fast that will make your fasts more successful. The 6 fasting windows and their unique and extraordinary health benefits. We are going to focus on the step-by-step guide for women, what to do, and why this matters, but we do cover fasting protocols and how-to advice that both genders need to know. I learned so much from Dr. Mindy, and as with all episodes, this is a free resource where you get to learn straight from somebody who has literally written the book on this topic. I would definitely send this to absolutely anyone that needs to hear it. Xo, Mel IMPORTANT: This podcast discusses fasting, and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition, are pregnant or nursing, or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating. In this episode: 1:30: What exactly IS fasting and what is the purpose? (Hint: It’s NOT a diet trend.) 5:45: What does fasting look like for a PhD who studies fasting? 7:15: What’s okay to include during your fasting window? 8:15: 3 simple hacks to help you get started with fasting. 13:00: Who is fasting NOT for? 16:10 Here’s how you may feel when you first try fasting. 17:50: Women need to fast differently than men.  18:45: How your hormones are impacted by intermittent fasting. 25:00: Why most women were not successful when fasting was first introduced. 30:15: How do you figure out your menstrual cycle if you use an IUD? 34:20: Menopausal women can use the moon for what? 38:50: 4 steps to determine which of the 6 types of fasting works best for you. 42:00: How to make intermittent fasting more flexible. 45:00: Limit these 3 foods when you’re fasting. 47:50: 4 ways to break a fast. Want more resources? Go to my podcast page at melrobbins.com/podcast. Disclaimer

More and more adults are being diagnosed with ADHD, so today, we are unpacking the 6 surprising signs of ADHD. I also tell you why so many women, in particular, go undiagnosed. This episode is deeply personal, but my story is shared by so many women. I lived my entire life with symptoms of ADHD and crushing anxiety because of it. But I was never diagnosed until the age of 47—and I found out by fluke! So in this episode, I go deep into what ADHD is: a neurological disorder that affects the brain structurally and chemically. I explain the signs and the science behind what is going on in your brain to help you live a better life. If you ever wondered if you have ADHD, if you feel like menopause is making it worse, or if you struggle with anxiety, an eating disorder, or low self-esteem, you have to listen. All these might be symptoms of ADHD. This episode goes way beyond an inability to focus, because ADHD is so much more. This is an education in how your brain works, how focus works, and how to help yourself or someone in your life who may have ADHD. I’ve been wanting to record this episode for MONTHS, but I didn’t want to do it until I had first-class resources for you. Because every time I talk about my ADHD story, we get an avalanche of questions from listeners. I have regrets about that lost time when I did not know I had ADHD, and I don’t want you to have them, too. Today you’ll learn: *why women have been profoundly underdiagnosed *four key differences between genders with ADHD *why my diagnosis was both a blessing and a curse *the surprising way most women find out *six symptoms of ADHD that most people don’t catch *the connection between anxiety and depression and ADHD *resources and hacks to help you take charge over your symptoms Xo Mel In this episode, you’ll learn: 2:44: The surprising backdoor way I was diagnosed with ADHD. 6:30: What I learned about the “lost generation” that has blown me away. 7:45: A terrifyingly important statistic that led to this podcast episode. 9:00: The definition of ADHD that may make you feel better about yours. 10:15: Why are women underdiagnosed? The differences in symptoms. 19:30: This is how ADHD impacts your brain. 22:30: Breaking this myth about this symptom of ADHD. 24:45: A really clear metaphor to explain how your brain silences noise, or doesn’t. 32:00: How is it I have ADHD, yet I can hyper-focus? 34:00: More surprising symptoms of ADHD that might make your relationships hard. 38:00: This one hack helps me get birthday gifts for others on time. 40:00: The jobs I loved because they worked well with ADHD. 43:45: Now here’s the good news! 45:30: A predictive statistic about children that you’re going to want to hear. Disclaimer

The FDA approved a game-changing drug to treat hot flashes, a symptom of menopause. Health writer Jancee Dunn talks about why a transition that happens to half the world’s population still feels like a mystery. This episode was produced by Victoria Chamberlin, edited by Amina Al-Sadi, fact-checked by Laura Bullard, engineered by Michael Raphael, and hosted by Noel King. Transcript at vox.com/todayexplained Support Today, Explained by making a financial contribution to Vox! bit.ly/givepodcasts Learn more about your ad choices. Visit podcastchoices.com/adchoices

Several scientists believe we could be moving towards a global fertility crisis after the largest study ever conducted on male fertility found that testosterone rates have plummeted over the last fifty years and sperm counts have been halved worldwide. We look at what’s causing this and we speak to an expert about what can be done to stop it. Get the facts first on Morning Wire.   Text "WIRE" to 989898 for your no-cost, no-obligation information kit. Learn more about your ad choices. Visit podcastchoices.com/adchoices