Ready to change your life? 🌟 https://bit.ly/melrobbins_what 👈 Download my FREE, 26-page workbook designed to help you discover what you REALLY want and build a step-by-step guide to make it happen. — Today’s episode is the guide that you need to create lasting change and uplevel in all areas of your life. You will learn the 3 foundational habits that will transform your life and improve your productivity, wellness, health, and life balance. These 3 habits are essential to your health, and you need to get them right. Renowned experts are here to give you their straight-from-the-lab advice on how to do each of these things in the optimal way and make them a habit you can stick with for life. Consider the next hour an investment in your health and wellbeing. You can’t afford to miss it. What should you listen to next? You’ll love the full podcast episodes with each of the experts featured today: Patrick McKeown, 5 Ways to Improve Your Breathing for Better Health (With the #1 Breath Expert in the World): Apple I Spotify Dr. Shane O’Mara, The Shocking Science and Benefits of Taking a Simple Walk: Apple I Spotify Dr. Gina Poe, How to Get Better Sleep and Boost Your Learning, Memory, and Energy: Apple I Spotify Dr. Neha Sangwan, The Surprising Link Between People Pleasing & Your Health: A Medical Doctor’s Recommendation on How to Say “No”: Apple I Spotify For more resources related to today’s episode, click here for the podcast episode page: https://www.melrobbins.com/podcasts/episode-204 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 03:33 3 pillars of health that will make the biggest difference in your life. 07:45 When it comes to breathing, here’s what most people are doing wrong. 10:08 75% of people with anxiety & panic disorder make this breathing mistake. 12:22 Effective breathing exercises to help you relax when your mind is racing. 15:49 How to ACTUALLY breathe normally, it’s not what you think. 23:27 What really happens in our brains and bodies when we are walking. 28:50 The science behind the phrase, “movement is medicine.” 32:10 Where the goal of getting 10,000 steps a day really came from. 36:11 ALL the reasons to make a habit of walking. 41:08 How the circadian rhythm plays a fundamental role in your ability to sleep well. 44:33 A sleep researcher's top tips to get better sleep starting tonight. 48:41 What’s a sleep cycle and why should we care about it? 54:19 The shocking connection between stress and illness — 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