A 10-minute walk triggers the same neurochemicals as antidepressants — and a cold shower gives you a natural adrenaline boost that lasts all morning, both completely free.
The Mel Robbins Podcast
A 10-minute walk triggers the same neurochemicals as antidepressants — and a cold shower gives you a natural adrenaline boost that lasts all morning, both completely free.
TL;DR
Mel Robbins distills insights from 500,000+ listener responses about feeling anxious, stuck, and burned out into five science-backed mood-shifting tools [1] — Mel Robbins "500K+ listener responses: More than half a million people responded to Mel Robbins's Instagram Story question asking what they needed help …" 01:00 . A 10-minute walk floods the brain with dopamine and serotonin [2] — Dr. Wendy Suzuki "A 10-minute walk floods your brain with dopamine, serotonin, noradrenaline, and endorphins — what Dr. Wendy Suzuki calls a 'neurochemical b…" 06:43 ; a cold shower delivers a natural adrenaline spike [3] — Dr. Wendy Suzuki "Ending your shower on cold delivers a natural physiological adrenaline rush that lasts all morning. Dr. Suzuki goes back into the shower if…" 16:42 ; five minutes in nature restores depleted attention [4] — Dr. Adam Alter "Modern life drains your attention like a phone battery all day. Nature — even the sound of running water or a small plant — is the only thi…" 27:54 ; mirror affirmations and helping others break the cycle of self-criticism [5] — Chelsea Handler "Chelsea Handler spent her life being the ultimate cheerleader for everyone around her — until she turned that energy inward. She now looks …" 41:14 ; and Dr. Martha Beck's "ideal day" visualization uses sensory imagination to dissolve anxiety and reconnect you with purpose [6] — Dr. Martha Beck "Dr. Martha Beck walks Mel through a full sensory visualization of her ideal life in 2034. Within minutes, Mel is describing waves, grandchi…" 49:15 . The single most useful takeaway: anxiety shuts down creativity, but creativity shuts down anxiety.
Mel Robbins responds to 500,000+ listener responses about feeling anxious, burned out, and stuck by sharing five science-backed mood-shifting tools from experts Dr. Wendy Suzuki, Dr. Adam Alter, Chelsea Handler, and Dr. Martha Beck.
Mel sets the scene from a plane heading to Michigan, where she impulsively posted a question to her Instagram Stories and was floored by the response: more than 500,000 people replied. The words that kept surfacing — anxious, tired, stuck, flat, fried, self-critical — painted a vivid collective portrait of modern overwhelm. Rather than offer generic advice, Mel and her team went back through the podcast's expert archive to match each feeling with a concrete, science-backed tool. She previews the five feelings and promises that the final tool is 'downright magical' — one of her all-time favorite things shared on the podcast. It's a masterclass in meeting listeners exactly where they are.
Mel introduces Dr. Wendy Suzuki — Dean of Arts and Science at NYU and a pioneering researcher on exercise and brain health — and frames the 10-minute walk as the fastest way to shift your body state when you're feeling sluggish [1] — Dr. Wendy Suzuki "A 10-minute walk floods your brain with dopamine, serotonin, noradrenaline, and endorphins — what Dr. Wendy Suzuki calls a 'neurochemical b…" 06:43 . Dr. Suzuki explains that every single time you move, you release a 'flood' of neurochemicals: dopamine, serotonin, noradrenaline, and growth factors. She coins the unforgettable metaphor: a 'neurochemical bubble bath for your brain.' The first three chemicals improve mood directly [2] — Dr. Wendy Suzuki "The most common drugs that one gets prescribed for depression or anxiety are releasing forms of noradrenaline and dopamine and serotonin. S…" 09:27 ; the growth factors travel to the hippocampus and grow new brain cells. Improved focus is the most consistently reported benefit from exercise research, and over time, regular exercise raises your baseline attention permanently. Dr. Suzuki also reveals an elegant paradox: more exercise increases your motivation to exercise, not decreases it.
Mel steps out of the expert clip and into her own life, telling listeners she was so burned out the previous day that she nearly didn't take the walk — it was her executive producer, Tracy, who nudged her. She went anyway, and came back transformed. She breaks down what will happen physiologically: within 10 minutes, dopamine and serotonin start flowing, focus sharpens, and the sluggish feeling dissolves. The key insight she wants listeners to hold: you don't need to wait until the end of the day. Whenever life runs you over, push out the door for 10 minutes. It works every single time.
Mel pivots from the tired/sluggish feeling to the deeper 'stuck in a fog' experience — the kind where you're getting through the day but everything feels muted. The tool she offers is a cold shower, and she introduces it with her own month-long testimony before handing back to Dr. Suzuki [1] — Dr. Wendy Suzuki "Ending your shower on cold delivers a natural physiological adrenaline rush that lasts all morning. Dr. Suzuki goes back into the shower if…" 16:42 . The neuroscientist explains that ending a hot shower on maximum cold delivers a physiological adrenaline boost that's natural, free, and — crucially — lasts all morning. She admits she goes back into the shower if she forgets it. The first time is a shock, Dr. Suzuki acknowledges, but even if you only last a few seconds, you've already received the benefit. Mel adds context: this is a natural alternative to the extra cups of coffee that disrupt your sleep, and the more cold you endure, the bigger the adrenaline hit.
The ad read is framed as a personal discovery story: a friend pulled out a tiny protein shot from their pocket, Mel was skeptical, took a sip, and was immediately converted by the taste and quality. She positions it as solving the perennial problem of finding a protein drink without bloat or chalky aftertaste. She reveals she is a co-founder, adding personal credibility. The offer: 23 grams of high-quality protein per shot, sugar-free, fat-free, under $3, with code MEL10 for 10% off the first order at Pure Genius Protein.
Mel introduces the 'brain is fried' feeling — the overstimulated, foggy state of someone who has been juggling too many inputs for too long — and presents Dr. Adam Alter, NYU Stern professor, whose research shows the solution is surprisingly simple: change what you're looking at. Dr. Alter explains that modern life depletes attention like a draining battery — screens, work, and constant stimulation sap directed focus all day [1] — Dr. Adam Alter "Modern life drains your attention like a phone battery all day. Nature — even the sound of running water or a small plant — is the only thi…" 27:54 . Nature, he argues, is uniquely restorative because it captures attention gently and passively, giving the directed-attention system time to recover. The proof is striking: hospital patients whose rooms looked onto a green lawn needed half as much pain medication and spent three fewer days recovering from surgery compared to those without a nature view [2] — Dr. Adam Alter "Hospital patients with a window view of nature needed half as much pain medication and left hospital three days earlier than patients witho…" 30:21 . His prescription: five minutes a day doing nothing but absorbing a natural environment — a park, a tree, even a small indoor fountain counts.
Mel personalizes Dr. Alter's research by describing the walk she took with her chief operating officer sister-in-law Christine — noticing blue sky, a breeze, the sounds around her, the feeling of escaping the office. She emphasizes the key distinction: don't go outside and stare at your phone. Look up. Notice. She then merges the two research threads — Dr. Suzuki's neurochemical walk and Dr. Alter's attention restoration — into a single practice. For those in cities or without outdoor access, she suggests fresh flowers on a desk, a plant by the window, or simply opening the window and listening to the sounds of the street. The invitation is straightforward: your brain isn't broken, it's just looking at the wrong things.
Mel frames the fourth feeling — exhaustion from being responsible for everyone, beating yourself up relentlessly — and introduces Chelsea Handler not as a comedian but as someone who has genuinely learned to have her own back [1] — Chelsea Handler "I became for myself what I've tried to be for every important person in my life — my own best friend. My own cheerleader, my own listener, …" 41:14 . Chelsea reads from her book: 'I became for myself what I've tried to be for every important person in my life — my own best friend.' She describes looking in every mirror and saying 'You're amazing' — not as vanity but as necessity, because nobody else will show up every day to tell you what you deserve to hear. Mel adds a crucial second layer: when you're in a bad mood, get out of your own head by helping someone else. Smile at a stranger. Ask the airport bathroom attendant how they're doing. Chelsea calls extending generosity when you don't feel like it 'next level' — and Mel reframes it as the fastest escape route from a self-perpetuating bad mood.
Mel reads out listener responses that reveal a deeper layer of struggle: people who don't just feel tired but feel lost — unsure of their purpose, afraid of the future, unable to even identify where to start. The insight she offers before bringing in the expert is quietly profound: the real problem isn't that you don't know where to start, it's that you don't know where you're going. Without a destination, there are no directions. She frames Dr. Martha Beck's ideal day exercise as the antidote — a tool that doesn't require you to have answers, only senses.
Dr. Martha Beck — Harvard-trained life coach, six-time NYT bestselling author, and Oprah's coach — walks Mel through her signature ideal day exercise in real time [1] — Dr. Martha Beck "Dr. Martha Beck walks Mel through a full sensory visualization of her ideal life in 2034. Within minutes, Mel is describing waves, grandchi…" 49:15 . The instructions are deliberate: don't use your mind, use your senses. Don't plan how things will happen. Simply feel, hear, smell, and see the ordinary morning of a perfect life a decade from now. What unfolds is genuinely moving: Mel hears waves and children laughing, smells salt air and coffee, sees wide-plank floors and a beach-facing window, finds her husband beside her, discovers photos of two weddings and grandchildren on the walls, and realizes she has more than one house [2] — Dr. Martha Beck "You are out of anxiety and into imagination and the tears in your eyes tell me it's real. You're finding your purpose right now." 54:22 . Beck narrates the process of creation in real time — watching Mel move from anxious to radiant, from spinning to purposeful. The tears that appear are the tell: this isn't fantasy, it's the body remembering what matters.
Mel asks why the senses matter — why not just think about the future? Dr. Beck's answer is a masterclass in applied neuroscience [1] — Dr. Martha Beck "Your mind can't time travel. It will tell you it can, but it can't. Only the body can time travel." 49:55 . The left hemisphere — glorified by modern society — talks, counts, tracks time, and gets stuck in anxiety. The right hemisphere lights up with senses, imagination, and meaning. When you engage your senses (imagine the taste of lemon), the right hemisphere activates immediately. And crucially: anxiety shuts down creativity, but creativity shuts down anxiety [2] — Dr. Martha Beck "Anxiety shuts down creativity, but creativity shuts down anxiety. So while you were doing the ideal day, how anxious were you?" 58:41 . The two cannot coexist. During the ideal day exercise, Mel reports zero anxiety — pure feeling. Beck then delivers the episode's most arresting moment: she cites research showing humans are the only species that takes its own life intentionally, and the cause is language — the ability to build a future so painful out of words and thoughts alone that it outweighs the fear of death. Beck lived that way for about 42 years before choosing to live in the light instead.
Mel brings the episode home by summarizing the five tools: a 10-minute walk, a cold shower, five minutes in nature, mirror affirmations and outward generosity, and the ideal day visualization. She reflects that life can be complicated and hard, but feeling better doesn't have to be. The version of you that is stronger, clearer, and more energized is not gone — it's buried under the stress, and these tools help you dig it back out. She closes with a warm, direct statement: 'I love you and I believe in you and I believe in your ability to create a better life.' The episode ends with brief behind-the-scenes banter, bloopers, and the standard legal disclaimer.
Chapter 1 · 00:00
Mel sets the scene from a plane heading to Michigan, where she impulsively posted a question to her Instagram Stories and was floored by the response: more than 500,000 people replied. The words that kept surfacing — anxious, tired, stuck, flat, fried, self-critical — painted a vivid collective portrait of modern overwhelm. Rather than offer generic advice, Mel and her team went back through the podcast's expert archive to match each feeling with a concrete, science-backed tool. She previews the five feelings and promises that the final tool is 'downright magical' — one of her all-time favorite things shared on the podcast. It's a masterclass in meeting listeners exactly where they are.
When Mel asked her Instagram followers what they needed help with, over 500,000 people responded. The words that came back were strikingly consistent: anxious, tired, stuck, flat, fried, self-critical. This episode is the direct response to those five feelings.
More than half a million people responded to Mel Robbins's Instagram Story question asking what they needed help with, revealing widespread feelings of anxiety, exhaustion, and being stuck.
Chapter 2 · 06:30
Mel introduces Dr. Wendy Suzuki — Dean of Arts and Science at NYU and a pioneering researcher on exercise and brain health — and frames the 10-minute walk as the fastest way to shift your body state when you're feeling sluggish [1] — Dr. Wendy Suzuki "A 10-minute walk floods your brain with dopamine, serotonin, noradrenaline, and endorphins — what Dr. Wendy Suzuki calls a 'neurochemical b…" 06:43 . Dr. Suzuki explains that every single time you move, you release a 'flood' of neurochemicals: dopamine, serotonin, noradrenaline, and growth factors. She coins the unforgettable metaphor: a 'neurochemical bubble bath for your brain.' The first three chemicals improve mood directly [2] — Dr. Wendy Suzuki "The most common drugs that one gets prescribed for depression or anxiety are releasing forms of noradrenaline and dopamine and serotonin. S…" 09:27 ; the growth factors travel to the hippocampus and grow new brain cells. Improved focus is the most consistently reported benefit from exercise research, and over time, regular exercise raises your baseline attention permanently. Dr. Suzuki also reveals an elegant paradox: more exercise increases your motivation to exercise, not decreases it.
A 10-minute walk floods your brain with dopamine, serotonin, noradrenaline, and endorphins — what Dr. Wendy Suzuki calls a 'neurochemical bubble bath.' You don't need a gym, a change of clothes, or a prescription. Just 10 minutes changes everything.
Even a 10-minute walk triggers a flood of dopamine, serotonin, noradrenaline, and endorphins in the brain, improving mood and focus.
The neurochemicals released during exercise (dopamine, serotonin, noradrenaline) are the same ones targeted by the most common prescription drugs for depression and anxiety.
Immediate improved focus is the most commonly reported benefit from exercise studies on the brain, and with long-term regular exercise, baseline focus and attention rise permanently.
More exercise increases your motivation to exercise more — not less. The energy surge you feel after a workout is driven by the same dopamine and serotonin flood, creating a positive loop that builds on itself.
In study groups assigned an exercise condition, motivation to exercise actually increased over time — meaning the more you do it, the more you want to do it.
Chapter 4 · 16:40
Mel pivots from the tired/sluggish feeling to the deeper 'stuck in a fog' experience — the kind where you're getting through the day but everything feels muted. The tool she offers is a cold shower, and she introduces it with her own month-long testimony before handing back to Dr. Suzuki [1] — Dr. Wendy Suzuki "Ending your shower on cold delivers a natural physiological adrenaline rush that lasts all morning. Dr. Suzuki goes back into the shower if…" 16:42 . The neuroscientist explains that ending a hot shower on maximum cold delivers a physiological adrenaline boost that's natural, free, and — crucially — lasts all morning. She admits she goes back into the shower if she forgets it. The first time is a shock, Dr. Suzuki acknowledges, but even if you only last a few seconds, you've already received the benefit. Mel adds context: this is a natural alternative to the extra cups of coffee that disrupt your sleep, and the more cold you endure, the bigger the adrenaline hit.
Ending your shower on cold delivers a natural physiological adrenaline rush that lasts all morning. Dr. Suzuki goes back into the shower if she forgets it — because the difference in energy is that noticeable.
Ending a shower on cold delivers a physiological adrenaline boost that Dr. Suzuki says lasts easily for the rest of the morning.
Chapter 6 · 24:40
Mel introduces the 'brain is fried' feeling — the overstimulated, foggy state of someone who has been juggling too many inputs for too long — and presents Dr. Adam Alter, NYU Stern professor, whose research shows the solution is surprisingly simple: change what you're looking at. Dr. Alter explains that modern life depletes attention like a draining battery — screens, work, and constant stimulation sap directed focus all day [1] — Dr. Adam Alter "Modern life drains your attention like a phone battery all day. Nature — even the sound of running water or a small plant — is the only thi…" 27:54 . Nature, he argues, is uniquely restorative because it captures attention gently and passively, giving the directed-attention system time to recover. The proof is striking: hospital patients whose rooms looked onto a green lawn needed half as much pain medication and spent three fewer days recovering from surgery compared to those without a nature view [2] — Dr. Adam Alter "Hospital patients with a window view of nature needed half as much pain medication and left hospital three days earlier than patients witho…" 30:21 . His prescription: five minutes a day doing nothing but absorbing a natural environment — a park, a tree, even a small indoor fountain counts.
Modern life drains your attention like a phone battery all day. Nature — even the sound of running water or a small plant — is the only thing other than sleep that actually recharges it. There's a whole field of research called Attention Restoration Therapy behind this.
A whole body of research called Attention Restoration Therapy demonstrates that time in natural environments is one of the best forms of medicine for restoring depleted mental focus.
Patients recovering from surgery in hospital rooms with a view of nature needed half as much pain medication and spent three fewer days recovering than those without a natural view.
Hospital patients with a window view of nature needed half as much pain medication and left hospital three days earlier than patients without. A view of grass and trees was measurably more powerful than drugs.
We are wired to keep going — to finish, check things off, and push through. Dr. Adam Alter had to force himself to stop mid-run, sit on a rock by running water, and do absolutely nothing for 5 minutes. He says that was the most restorative moment of his entire day.
Dr. Adam Alter recommends spending at least 5 minutes a day doing nothing but taking in a natural environment — even indoor plants or a small fountain counts.
Chapter 8 · 38:20
Mel frames the fourth feeling — exhaustion from being responsible for everyone, beating yourself up relentlessly — and introduces Chelsea Handler not as a comedian but as someone who has genuinely learned to have her own back [1] — Chelsea Handler "I became for myself what I've tried to be for every important person in my life — my own best friend. My own cheerleader, my own listener, …" 41:14 . Chelsea reads from her book: 'I became for myself what I've tried to be for every important person in my life — my own best friend.' She describes looking in every mirror and saying 'You're amazing' — not as vanity but as necessity, because nobody else will show up every day to tell you what you deserve to hear. Mel adds a crucial second layer: when you're in a bad mood, get out of your own head by helping someone else. Smile at a stranger. Ask the airport bathroom attendant how they're doing. Chelsea calls extending generosity when you don't feel like it 'next level' — and Mel reframes it as the fastest escape route from a self-perpetuating bad mood.
Chelsea Handler spent her life being the ultimate cheerleader for everyone around her — until she turned that energy inward. She now looks in every mirror and tells herself she's amazing, because nobody else is going to do it for you every single day.
Chelsea Handler said she looks in the mirror every morning and tells herself she's amazing, arguing that no one else will consistently hype you up — you have to become your own best friend.
When you're stuck in a bad mood, the worst thing you can do is make the whole world about it. Extending generosity when you don't feel like it — helping someone, smiling at a stranger — is what Chelsea Handler calls 'next level.' It works because it breaks the inward spiral.
Chapter 10 · 49:15
Dr. Martha Beck — Harvard-trained life coach, six-time NYT bestselling author, and Oprah's coach — walks Mel through her signature ideal day exercise in real time [1] — Dr. Martha Beck "Dr. Martha Beck walks Mel through a full sensory visualization of her ideal life in 2034. Within minutes, Mel is describing waves, grandchi…" 49:15 . The instructions are deliberate: don't use your mind, use your senses. Don't plan how things will happen. Simply feel, hear, smell, and see the ordinary morning of a perfect life a decade from now. What unfolds is genuinely moving: Mel hears waves and children laughing, smells salt air and coffee, sees wide-plank floors and a beach-facing window, finds her husband beside her, discovers photos of two weddings and grandchildren on the walls, and realizes she has more than one house [2] — Dr. Martha Beck "You are out of anxiety and into imagination and the tears in your eyes tell me it's real. You're finding your purpose right now." 54:22 . Beck narrates the process of creation in real time — watching Mel move from anxious to radiant, from spinning to purposeful. The tears that appear are the tell: this isn't fantasy, it's the body remembering what matters.
Dr. Martha Beck walks Mel through a full sensory visualization of her ideal life in 2034. Within minutes, Mel is describing waves, grandchildren's laughter, a beach house, and two weddings — and crying. Anxiety disappeared completely during the exercise.
Chapter 11 · 56:30
Mel asks why the senses matter — why not just think about the future? Dr. Beck's answer is a masterclass in applied neuroscience [1] — Dr. Martha Beck "Your mind can't time travel. It will tell you it can, but it can't. Only the body can time travel." 49:55 . The left hemisphere — glorified by modern society — talks, counts, tracks time, and gets stuck in anxiety. The right hemisphere lights up with senses, imagination, and meaning. When you engage your senses (imagine the taste of lemon), the right hemisphere activates immediately. And crucially: anxiety shuts down creativity, but creativity shuts down anxiety [2] — Dr. Martha Beck "Anxiety shuts down creativity, but creativity shuts down anxiety. So while you were doing the ideal day, how anxious were you?" 58:41 . The two cannot coexist. During the ideal day exercise, Mel reports zero anxiety — pure feeling. Beck then delivers the episode's most arresting moment: she cites research showing humans are the only species that takes its own life intentionally, and the cause is language — the ability to build a future so painful out of words and thoughts alone that it outweighs the fear of death. Beck lived that way for about 42 years before choosing to live in the light instead.
Anxiety lives in the left brain — the verbal, time-tracking, fear-based hemisphere. Creativity lives in the right. The moment you engage your senses and imagination, anxiety simply cannot exist in the same space. This is the science behind why the ideal day exercise works.
Dr. Martha Beck explained that the left hemisphere of the brain is fear-based, tracks time, and gets stuck in anxiety, while the right hemisphere governs meaning, connection, and joy.
Dr. Martha Beck explained that anxiety and creativity are mutually exclusive brain states — anxiety shuts down creativity, but engaging creativity immediately shuts down anxiety.
Humans are the only species that intentionally takes its own life — and the reason is language. We can build imagined futures so dark and so vivid with just words and thoughts that they outweigh our instinct to survive. Dr. Beck lived in that darkness for 42 years.
No indexed bits in this chapter.
Dr. Martha Beck walks Mel through a full sensory visualization of her ideal life in 2034. Within minutes, Mel is describing waves, grandchildren's laughter, a beach house, and two weddings — and crying. Anxiety disappeared completely during the exercise.
This episode
Factual claims made this episode, and whether a source was named.
A 10-minute walk triggers a flood of neurochemicals including dopamine, serotonin, noradrenaline, and endorphins in the brain.
The most commonly prescribed drugs for depression and anxiety work by releasing the same neurochemicals — noradrenaline, dopamine, and serotonin — that are naturally triggered by exercise.
Improved focus is the most commonly reported positive effect from exercise studies on the brain.
Long-term regular exercise raises baseline levels of focus and attention and produces measurable physical changes in the brain.
In study groups assigned to an exercise condition, motivation to exercise increased over time.
Growth factors released during exercise travel to the hippocampus and stimulate the growth of brand new hippocampal cells.
Chronic stress and chronic anxiety cause retraction in the brain — the opposite effect of the positive brain plasticity driven by exercise.
Hospital patients randomly assigned to rooms with a view of nature needed half as much pain medication and spent three fewer days recovering from surgery compared to patients without a nature view.
Spending time near a body of running water or hearing wind rustle through trees has among the most profound effects on well-being of any factor studied in behavioral research.
Anxiety shuts down creativity, and creativity shuts down anxiety — they are mutually exclusive brain states.
The left hemisphere of the brain is fear-based, tracks language and time, and is responsible for the kind of anxious thought loops that trap people in suffering.
Humans are the only species known to intentionally take their own lives, and the cause is language — the ability to construct imagined futures so painful they override the survival instinct.
This episode
World-renowned neuroscientist and Dean of Arts and Science at NYU, featured for her research on exercise, brain health, and the mood benefits of 10-minute walks and cold showers.
NYU Stern School of Business researcher and professor whose work on Attention Restoration Therapy underpins the advice to spend time in nature to restore depleted focus.
Harvard-trained life coach, six-time NYT bestselling author, and Oprah's coach, featured for her 'ideal day' sensory visualization exercise that dissolves anxiety and reveals purpose.
Comedian and six-time consecutive #1 New York Times bestselling author featured for her insights on self-compassion, mirror affirmations, and becoming your own best friend.
A body of scientific research cited by Dr. Adam Alter demonstrating that time in natural environments restores depleted attention and mental energy.
Academic home of both Dr. Wendy Suzuki (College of Arts and Science) and Dr. Adam Alter (Stern School of Business).
Dr. Martha Beck's alma mater, where she earned three degrees; cited as a credential signaling her academic authority.
Episode sponsor — a protein shot brand co-founded by Mel Robbins, offering 23g of protein per shot, promoted with code MEL10 for 10% off.
The host podcast from which all expert clips in this episode are drawn; Mel Robbins references previous full-length conversations with the featured experts.
A key neurotransmitter repeatedly cited by Dr. Suzuki as one of the primary chemicals released during exercise that improves mood, energy, and motivation.
A neurotransmitter associated with mood regulation, repeatedly cited alongside dopamine as a key chemical released during exercise and targeted by antidepressant medications.
Subscription service mentioned as an option for listeners to hear new episodes ad-free.
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