The Mel Robbins Podcast

5 Tools For a Better Brain & 3 Daylight Savings Hacks from Dr. Amen | The Mel Robbins Podcast

Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It all begins with two simple words. Let Them. — I’ve lived with #ADHD, #dyslexia, and #anxiety for most of my life. And I’ve spent the last decade immersed in research around how to improve my #mentalhealth, but only recently did I realize there was a big missing piece to the puzzle when it came to being happier, more confident, and more present. That’s taking care of the brain. Your brain is your problem-solver. It’s your memory keeper. It’s a supercomputer. If the physical health of your brain sucks, it’s like having a beer belly with IBS for a brain. If you’re really committed to being a happier and healthier person, it's common sense to keep your brain #happy and #healthy. But… The science can be complicated and boring. More #serotonin and #dopamine would be great… but I zone out when I am looking at all the research. That’s why I asked one of the leading experts on brain health to be here today. @DrDanielAmen_BrainHealth has 40 years of experience as a psychiatrist, 12 New York Times bestselling books, and he’s conducted over 200,000 brain scans, all of which back up the simple tactics he’s about to share with you. Today’s episode is jam-packed with practical information, so you may even want to listen twice. You can make your brain stronger and more resilient. There are specific changes you can make today, including supplements to take, a change to your walking style, a specific breathing technique to reduce anxiety, and more. Dr. Amen will also share the one powerful question he’s been asking himself every single day that keeps his brain strong. He also shares a recipe for a delicious mug of “brain healthy hot chocolate.” I’ll drink to that and a little Brain Health 101. Xo Mel In this episode, you will learn: - The results of my brain scan – and a huge finding that was discovered in my husband’s brain scan - The 3 most important habits that have the biggest impact on brain health - The exact thing to say to yourself first thing in the morning to improve your brain - The specific two vitamins that are most important for the health of your brain - The difference between serotonin and dopamine and how to achieve balance between the two - Why strength training is so important for your overall health - What cortisol is, why it matters, and how to reduce it - How to calm a busy brain - What to do if you feel chronically tired - The 5 most important foods for brain health - What a psychiatrist of 40 years would never do because it’s bad for your brain In this episode: 00:00 Intro 00:39 Introduction to Dr. Amen 08:53 Brain 101 - Everything you need to know about your brain health 10:49 3 ways to get your brain health on track 11:28 Key Concept: The most important habit Dr.Amen wants you to start TODAY for better brain health 16:08 3 micro habits that have the biggest impact on your brain 18:27 Top vitamins to take to help your brain health and how each can improve your health 24:47 Key Concept: How Serotonin, Dopamine, and Cortisol impact your brain and how they impact your mental health 41:38 Tool:15-Second breath exercise that will improve your mental health and how you can calm a busy mind 50:27 Key Concept: 3 words that will help you get rid of your negative thoughts 53:12 What to do if you are chronically tired 55:16 The 5 Best foods for your brain health 58:57 How to improve your memory 1:02:18 Key Concept: 5 Things you should never do for your mental health 1:03:55 3 Ways you can easily boost your mood — Follow Mel: Instagram: https://www.instagram.com/melrobbins/ TikTok: http://tiktok.com/@melrobbins Facebook: https://www.facebook.com/melrobbins LinkedIn: https://www.linkedin.com/in/melrobbins Website: http://melrobbins.com — Sign up for Mel’s newsletter: https://melrob.co/sign-up-newsletter A note from Mel to you, twice a week, sharing simple, practical ways to build the life you want. — Subscribe to Mel’s channel here: https://www.youtube.com/melrobbins?sub_confirmation=1 — Listen to The Mel Robbins Podcast 🎧 New episodes drop every Monday & Thursday! https://melrob.co/spotify https://melrob.co/applepodcasts https://melrob.co/amazonmusic — Looking for Mel’s books on Amazon? Find them here: The Let Them Theory: https://amzn.to/3IQ21Oe The Let Them Theory Audiobook: https://amzn.to/413SObp The High 5 Habit: https://amzn.to/3fMvfPQ The 5 Second Rule: https://amzn.to/4l54fah

Mel RobbinshostDr. Daniel Amenguest

Dec 14, 20221h 8mWatch on YouTube ↗

WHAT IT’S REALLY ABOUT

Simple Daily Habits To Transform Brain Health, Mood, And Motivation Fast

Mel Robbins talks with psychiatrist and brain health expert Dr. Daniel Amen about practical ways to improve brain function, mood, and energy—especially during dark, stressful seasons and daylight savings time shifts.
Dr. Amen reframes “mental illness” as “brain health issues” and explains how the physical state of the brain drives our mind, decisions, happiness, and resilience.
They cover elite brain training through tiny habits, nutrition, supplements, light, sleep, exercise, breathing, and thought management, plus how to naturally boost serotonin, dopamine, and lower cortisol.
Throughout, Dr. Amen emphasizes that brain health can improve quickly with consistent, simple choices, making better mood, memory, and motivation accessible to anyone.

IDEAS WORTH REMEMBERING

5 ideas

Treat mental health as brain health and aim for “brain envy.”

Thinking of issues as problems with the brain’s physical function (not character flaws) reduces shame and motivates you to care for your brain like your most important asset.

Use the “mother tiny habit”: ask, “Is this good for my brain or bad for it?”

Before eating, drinking, scrolling, or making daily choices, pause for three seconds and answer this question with information and self‑respect; over time, this steers you toward healthier habits automatically.

Anchor your day with simple mood-priming habits: morning intention and nightly “what went well.”

Start the day by asking, “Why is today going to be a great day?” and end by mentally replaying what went well; these practices drip small hits of dopamine and train your brain to focus on positives, even during hard times.

Support your brain biologically: prioritize a high‑quality multivitamin, omega‑3s, and brain‑smart foods.

Research shows a robust multivitamin can improve and even restore memory in people with decline, while omega‑3s and foods like wild salmon, berries, nuts/seeds, leafy greens, and raw cacao support brain structure and function.

Use light, movement, and tech hygiene to counter low mood and daylight changes.

Morning bright‑light therapy (or sunlight), brisk walking and strength training, plus turning off or blocking blue light after dark, help stabilize serotonin, dopamine, melatonin, energy, and sleep during darker months.

WORDS WORTH SAVING

5 quotes

Your brain, the physical functioning of your brain, creates your mind.

— Dr. Daniel Amen

The very first step in getting a healthy brain is developing brain envy.

— Dr. Daniel Amen

When your brain works right, you work right. And when your brain is troubled, you're sadder, sicker, poorer.

— Dr. Daniel Amen

I was 28 years old before I learned I didn’t have to believe every stupid thing I thought.

— Dr. Daniel Amen

I only eat things I love that love me back.

— Dr. Daniel Amen

Brain vs. mind and the shift from “mental illness” to brain healthElite brain training and the “mother tiny habit” for daily decisionsNutrition, supplements, and specific foods for optimal brain functionNatural ways to boost serotonin, dopamine, and manage cortisolLight exposure, sleep, and daylight savings strategies for moodBreathing, thought management, and trauma tools (e.g., EMDR) for calmAging, memory, toxins, and long-term brain protection (BRIGHT MINDS)

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