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.
—

Today, you are getting the 8 science-backed hacks to lower your stress, amplify your happiness, and make you healthier.

Harvard’s Dr. Aditi Nerurkar is here to show you exactly how you can get back on track.

If you’ve ever wanted to know exactly how a Harvard doctor grocery shops, meditates, exercises, eats, and even commutes, you’re getting all of that and more today.

You’ll love this research-packed episode because every habit that Dr. Aditi shares is simple, easy to apply, and makes you feel better right away.

Dr. Aditi Nerurkar is a medical doctor, researcher, and world-renowned expert in stress and public health.

She’s a lecturer at Harvard Medical School and was the medical director of Harvard’s Beth Israel Deaconess Hospital’s integrative medicine program, where she developed an enormous clinical practice in stress management using evidence-based integrative approaches to help her patients feel better.

Today, she is going to give you evidence-based integrative approaches that are easy, simple, and proven to make you feel better, calmer, and healthier.

For more resources related to today’s episode, click here for the podcast episode page: www.melrobbins.com/podcasts/episode-203

Follow The Mel Robbins Podcast on Instagram: https://www.instagram.com/themelrobbinspodcast

I’m just your friend. I am not a licensed therapist, and this podcast is NOT intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. Got it? Good. I’ll see you in the next episode.

In this episode:
00:00 Introduction
03:20 Shop this way in the grocery store and you may lower your cholesterol.
07:00 Are supplements really necessary?
8:55 If you think you’re too old for positive change, listen to this.
12:35 This is what sitting all day does to you, according to science.
16:20 How your work commute can actually benefit your mindset.
20:10 Why you may want to turn your camera off during your next Zoom call.
21:30 Try mono-tasking instead of multitasking to improve your brain.
25:05 How does a doctor at Harvard get her exercise?
29:10 Stop thinking about exercise in such a big way.
34:50 Here’s why 6-pack abs and a “bikini butt” are not motivating.
36:45 Mel has a FREE workbook for you!
38:10 How long does it take for changes to become new habits?
39:20 Six elements of a good life. Start adding them today.
42:55 Two kinds of happiness. Make sure you’ve got both in your life.
45:45 Mel’s favorite kind of meditation.

—
Follow Mel:
Instagram: https://www.instagram.com/melrobbins/
TikTok: http://tiktok.com/@UCk2U-Oqn7RXf-ydPqfSxG5g
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

Share on

In this Huberman Lab Essentials episode, my guest is Dr. David Spiegel, MD, the Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health, and Director of the Center for Integrative Medicine at Stanford University School of Medicine.

We discuss the science and clinical applications of hypnosis, including how hypnosis works in the brain. We examine the evidence-based uses of clinical and self-hypnosis for pain, trauma, phobias, sleep and stress, and explain how to gauge your own level of “hypnotizability.” We also outline practical ways to access these tools, from working with a trained clinician to using structured self-hypnosis protocols.

Show notes: https://go.hubermanlab.com/KsO42nz

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: https://youtu.be/PctD-ki8dCc

Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S

*Timestamps*
00:00:00 David Spiegel
00:00:20 What is Hypnosis?; Clinical vs Stage Hypnosis
00:02:33 Brain & Hypnosis, Cognitive Flexibility
00:06:14 ADHD, Self-Hypnosis & Focus
00:07:16 Stress Reduction, Mind-Brain Connection; Improve Sleep, Phobias
00:10:35 Narrative & Hypnosis, Mental State Change; Reframing Trauma
00:16:44 Naming Importance; Clinical Hypnotist, Durability of Hypnosis, Reveri App
00:19:17 Obsessive Thoughts, OCD, Hypnosis
00:20:35 Hypnotizability, Spiegel Eye Roll Test, Eye-Brain Connection
00:23:51 Trauma Recovery, Deliberate Self-Exposure to Pain or Trauma, Control
00:25:57 Mind-Body Connection, Control; Reframing Pain, Tool: Opportunity for Action
00:28:42 Children & Hypnosis; Group Hypnosis
00:30:29 Breathing in Hypnosis, Cyclic Sighing, Relaxation
00:32:06 Peak Performance & Hypnotic States
00:33:15 Reveri Hypnosis App, Finding Clinical Hypnotist; Acknowledgements

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Share on