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The Mel Robbins PodcastThe Mel Robbins Podcast

A Better Brain: 3 Habits for Productivity, Memory, and Longevity | Mel Robbins Podcast [ENCORE]

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. — In this episode, world-renowned brain specialist Dr. Daniel Amen (@DrDanielAmen_BrainHealth reveals the secrets to a happier life, and it all starts with... (surprise!) your brain. Dr. Daniel Amen is a medical doctor with 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, proven tactics he’s about to share with you. Dr. Amen shares the 3 most important habits you can start today to make your brain work better for you, based on decades of research. Whether you’re dealing with anxiety, addiction, or stress, the information in this episode will forever change the way you think about your brain. No boring and complicated science here. Learn simple, practical changes to improve your brain, like: - What to say first thing in the morning to keep your brain strong - The 5 most important foods to eat for optimal brain health - The 2 most important vitamins to take every day - How to tell when your vital hormones are off - Why strength training is better than cardio for your health - 3 most important words to keep your brain sharp - The breathing technique Dr. Amen recommends for an anxious mind This is your zero-cost guide to better brain health! This is an encore episode with new and exciting insights from me at the top of the episode. You keep asking about how to improve your mental health, and it starts with improving your brain health. In under an hour, you’ll learn everything you need to be sharper, smarter, and more successful—by maximizing the power of your brain! Xo, Mel In this episode: 00:00 Intro 01:41 Today, you have an appointment with the world’s leading expert on brain health. 07:48 The craziest brain scan Dr. Amen has ever seen 10:08 Brain health 101: What you need to know about your brain today 12:26 The simplest habit you can incorporate today to protect your brain 17:18 The first thing you need to say every morning to keep your brain strong 19:29 The 2 most important vitamins to take daily 26:57 What do having a glass of wine and falling in love have in common? 30:36 3 easy ways to know if you have low dopamine levels 36:10 2 proven ways to calm a very busy brain 42:27 The breathing technique Dr. Amen recommends for an anxious mind 47:58 Whenever you get a negative thought, ask yourself this one question 54:40 If you feel tired all the time, it’s time to look inward. 57:34 How to improve your memory: it starts in your kitchen 1:05:19 The greatest piece of advice on brain health you need to leave with — 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
Aug 6, 20231h 10mWatch on YouTube ↗

At a glance

WHAT IT’S REALLY ABOUT

Transform Your Brain: Tiny Daily Habits For Mood, Memory, Longevity

  1. Mel Robbins interviews psychiatrist and brain-health pioneer Dr. Daniel Amen about how simple, science-backed habits can rapidly improve brain function, mood, productivity, and long-term cognitive health.
  2. Amen reframes “mental illness” as “brain health issues,” arguing that improving the physical brain—blood flow, structure, and chemistry—quickly improves the mind and emotional well-being.
  3. They cover micro-habits, nutrition, supplements, sleep, light, exercise, and thought management, explaining how neurotransmitters like serotonin, dopamine, and cortisol affect happiness, motivation, anxiety, and stress.
  4. The core message: anyone, at any age or starting point, can build “brain envy” and upgrade their brain daily through small, consistent choices that are good for the brain and, therefore, every area of life.

IDEAS WORTH REMEMBERING

5 ideas

Start with “brain envy” and ask one key question all day.

Recognize your brain as your most valuable asset; then, at each decision point, ask, “Is this good for my brain or bad for it?” Answering with both information and self-love naturally steers you toward better habits without rigid rules.

Use morning and night “micro-habits” to program your mind.

Begin the day with, “Today is going to be a great day,” and end it by asking, “What went well today?” This directs attention to the positive, builds micro-moments of dopamine, and trains your brain toward optimism and resilience.

Support your brain chemistry with targeted nutrition and supplements.

A high-quality multivitamin and omega‑3 fish oil are highlighted as foundational: research shows multivitamins can improve and even rescue declining memory, while omega‑3s are structural building blocks for brain cell membranes, affecting mood, focus, and longevity.

Protect and boost dopamine and serotonin with lifestyle, not just meds.

Drip dopamine through exercise, cold showers, tyrosine-rich foods, meaningful connection, and small wins instead of dumping it with drugs, alcohol, or endless screen time; support serotonin with tryptophan-rich foods plus carbs, bright light, and good sleep.

Lower cortisol and calm a busy brain with deliberate relaxation and thought work.

Limit news and digital overload, practice the 15‑second breathing pattern (4‑1.5‑8‑1.5), and actively challenge thoughts with the question “Is it true?” to reduce stress, protect memory centers, and avoid being driven by automatic negative thoughts.

WORDS WORTH SAVING

5 quotes

There are brain health issues, and if I can teach you to get your brain healthy, your mind is better.

— 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

When you stop learning, your brain starts dying.

— Dr. Daniel Amen

Reframing mental health as brain health and the concept of “brain envy”Tiny daily habits for better brain function, mood, and resilienceRole of neurotransmitters (serotonin, dopamine, cortisol) in happiness and motivationNutrition, supplements, and lifestyle practices for brain optimizationSleep, light exposure, exercise, and strength training for cognitive longevityTools for calming a busy brain and managing automatic negative thoughts (ANTs)Memory protection, toxins, and long-term dementia prevention strategies

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