The Mel Robbins Podcast

The 2026 Body Reset: The Proven Protocol to Get Stronger, Lose Fat, & Take Control of Your Health

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’s episode is a MUST listen. This is your 2026 Body Reset and it’s all about taking control of your health once and for all. If you want to get stronger, lose fat, move better, and feel good in your body again – without extreme workouts, punishing diets, or guessing what actually works – this episode will give you a clear, proven path forward. For too long, people have been told to ignore pain, push through exhaustion, and accept stiffness, weight gain, and chronic discomfort as “part of getting older.” That ends now. Today, Mel sits down with Dr. Betsy Grunch, one of the top neurosurgeons and spine surgeons in the world, known to millions online as Lady Spine Doc, where her advice on health has earned her over 185 million likes on TikTok alone. In this powerful, practical episode, Dr. Grunch breaks down how to eat, sleep, and move in a way that protects your body, builds strength, and keeps you out of pain. She shares her own transformation from caregiver to neurosurgeon to losing over 85 pounds and rebuilding her own health, and what that taught her about sustainable change. Then, she reveals the proven protocol she uses with patients every day to help them lose fat, regain strength, and take control of their health. She also explains why most people are unknowingly damaging their bodies through everyday habits, why pain is a warning sign you should never ignore, and how small changes compound into massive results over time. In this episode, you’ll learn: -The everyday habits that quietly damage your spine (and speed up aging) -The biggest posture and movement mistakes most people make -What tech neck is and how to reverse it -How to sleep for better spine health (including the best positions and pillow) -How to rebuild muscle and gain mobility with 2 simple exercises -How to get stronger and lose fat without wrecking your joints or back -Why sitting, sleeping, and lifting the wrong way accelerates aging -The simple strength principles that protect your body for life If you want 2026 to be the year you feel stronger, leaner, and more capable in your body, this episode is for you. For more resources related to today’s episode, click here for the podcast episode page: https://www.melrobbins.com/episode/episode-357/ As a gift to listeners of The Mel Robbins Podcast, Mel has created a free 20-page workbook to help you make 2026 a great year. This workbook is designed using the latest research to help you get clear about what you want and empower you to take the next step forward in your life. Get it here: https://www.melrobbins.com/bestyear/ 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 Meet the Guest 09:16 What the #1 Neurosurgeon Wished Her Patients Knew 11:58 Caregivers Can Finally Put Themselves First 27:26 Daily Routines and Habits for a Busy Life 30:49 The Four Things That Destroy Your Back 44:13 How to Sit for Better Spinal Health 51:48 What to Do If You Want to Lose Weight Effectively 56:07 Exercises to Strengthen Your Core and Support Your Spine 58:07 How to Walk into the Gym with Confidence 01:05:03 What Pregnancy Does to Your Spine 01:09:13 Symptoms You Shouldn’t Ignore 01:15:03 How to Take Control of Your Health This Year — 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. Betsy Grunchguest

Jan 1, 20261h 20mWatch on YouTube ↗

WHAT IT’S REALLY ABOUT

Neurosurgeon’s simple daily habits to bulletproof your spine and life

Mel Robbins interviews neurosurgeon and spine specialist Dr. Betsy Grunch about practical ways to reset your body, prevent back surgery, and regain control of your health. Grunch shares her personal journey from overweight, stressed caregiver and new mom with serious back injuries to a stronger, fitter physician who finally applied her own advice. They break down the biggest spine-destroying habits—nicotine use, sedentary lifestyle, poor lifting form, and bad sleep posture—and offer realistic, sustainable strategies for busy people. The conversation also tackles tech neck, pregnancy-related back changes, medical gaslighting, and the mindset shift required to prioritize your own health without guilt.

IDEAS WORTH REMEMBERING

5 ideas

Nicotine is a major accelerator of spinal disc degeneration.

As a vasoconstrictor, nicotine reduces blood flow and increases inflammation, impairing your spine’s ability to heal from small daily injuries and speeding up long-term disc wear.

Most back pain is preventable through simple, sustainable daily habits.

Avoiding nicotine, moving regularly instead of sitting all day, lifting with your legs (not your back), and sleeping with your spine in neutral alignment can dramatically reduce the risk of serious back issues.

Sitting still for hours silently weakens the muscles that protect your spine.

Your spine’s real support comes from core, glutes, pelvic floor, and back muscles; long, uninterrupted sitting lets these muscles atrophy, so standing breaks and light movement every 30–60 minutes are critical.

Sleep posture and pillow setup are as important as your mattress.

Back sleepers should elevate their knees and support their natural curves; side sleepers should use a pillow between the knees and a firm, height-appropriate neck pillow to keep the spine neutral and reduce morning pain.

Weight loss is driven far more by what you eat than by exercise alone.

Dr. Grunch emphasizes food awareness—like keeping a food log and reducing inflammatory, ultra-processed foods—because roughly 80% of weight change comes from nutrition, not workouts.

WORDS WORTH SAVING

5 quotes

“Nicotine is one of the biggest accelerators of degenerative disc disease in our spine.”

— Dr. Betsy Grunch

“Don’t move, you’re setting yourself up for failure.”

— Dr. Betsy Grunch

“Pain is not normal. That’s a signal to your body to make a change.”

— Dr. Betsy Grunch

“Your body is designed for success.”

— Dr. Betsy Grunch

“You’re the driver of your body, you’re the driver of your life.”

— Dr. Betsy Grunch

Dr. Betsy Grunch’s personal story: her mother’s paralysis and her own weight/back strugglesPreventing back problems: lifestyle factors that keep you off the operating tableFour spine-damaging habits to avoid (nicotine, sitting, poor lifting, bad sleep posture)Tech neck, desk work, and modern posture problemsWeight, nutrition, and protein for muscle and spinal supportPregnancy, postpartum changes, and women’s back painMindset, medical gaslighting, and taking ownership as the “driver” of your health

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