The Mel Robbins PodcastYour Body Reset: The Proven Protocol to Get Stronger, Lose Fat, & Take Control of Your Health
CHAPTERS
- 0:00 – 3:05
Why this episode is a “full body reset” (and what you’ll gain)
Mel sets up the promise of the conversation: a simple, step-by-step approach to taking control of your health with world-class neurosurgeon Dr. Betsy Grunch. Dr. Grunch frames the goal as building a pain-free future and better quality of life across decades.
- •Health as a whole-life lever: pain, clarity, and longevity
- •Spine health as central to independence and daily function
- •A “simple approach” meant to be sustainable, not extreme
- •What you do now determines how you feel in your 50s–70s
- 3:05 – 7:08
The personal origin story: Dr. Grunch’s mom’s injury and the path to neurosurgery
Dr. Grunch shares the life-altering moment when her mother’s neck was broken after being shot at while working as a police officer. The trauma of that day—and the long rehab journey—became the catalyst for her mission to help spinal injury patients.
- •Mother’s accident: shot at, vehicle crash, catastrophic neck injury
- •Doctor’s delivery of news and its emotional imprint
- •Rehab experience and exposure to full care teams
- •Her vow to help people like her mom (and ‘cure’ spinal cord injury)
- 7:08 – 9:15
Caregivers, empathy, and how doctors’ words can traumatize or heal
Mel and Dr. Grunch discuss how being on the patient/caregiver side reshaped her approach to medicine. She emphasizes the long-lasting impact of how clinicians communicate devastating diagnoses and the importance of seeing the patient’s full life context.
- •Caregiving reveals how overwhelming medical experiences can be
- •Empathy: considering home life, support systems, work, and finances
- •The “60 seconds” of delivering news can last a lifetime
- •Designing communication to reduce trauma and improve understanding
- 9:15 – 11:58
What she wishes patients knew before surgery: preventable paths and limits of the OR
Dr. Grunch explains that many people assume surgery is a fix, but spinal surgery can change your life and sometimes leads to more surgeries. She stresses that there are practical choices that can reduce risk and keep you off the operating table.
- •Many spine problems can be influenced by lifestyle and habits
- •Surgery isn’t a cure-all; it can start a new long-term journey
- •Example risk: fusion can increase odds of future surgery
- •Focus on prevention through sustainable change
- 11:58 – 27:25
Her wake-up call: stress eating, weight gain, and a back injury that forced change
Dr. Grunch opens up about using food as a coping mechanism through years of stress, becoming significantly overweight while caring for others. A sudden, severe postpartum back injury became the moment she decided she had to change her health trajectory.
- •Stress eating as coping: soda/candy rituals and long-term patterns
- •The caregiver mindset: focusing on others to avoid facing yourself
- •Acute injury while caring for newborn; suspected disc injury
- •Realization: ‘to care for others, you have to care for yourself’
- 27:25 – 30:49
Building sustainable routines in a busy life: food prep, flexibility, and “just do it”
Mel asks for the practical day-to-day playbook, and Dr. Grunch outlines her realistic routine—one that fits her life rather than an idealized internet schedule. The emphasis is planning, consistency, and letting go of perfectionism.
- •Sustainable change beats crash diets and all-or-nothing workouts
- •Night workouts can work better than forced early mornings
- •Food prep and planning reduce ‘dangerous’ impulse decisions
- •Protein + vegetables as a simple anchor for meals
- •Grace for setbacks—then restart without shame
- 30:49 – 36:12
The four biggest back destroyers: nicotine, inactivity, bad lifting, and poor sleep posture
Dr. Grunch lists four high-impact factors that accelerate spine problems over time. She explains why these ‘small’ habits compound, making ordinary movements the breaking point later.
- •No nicotine: accelerates disc degeneration and inflammation
- •Avoid sedentary living: move daily, even with short walks
- •Lift with proper form: legs, not back—common cause of acute injury
- •Sleep posture matters: a third of life in bed; alignment protects you
- •Back blowouts are often the result of long-term weakening, not one moment
- 36:12 – 42:08
Sleep and spine alignment: best positions, knee pillows, and neck support
They go deep on how to sleep for spinal health, including why stomach sleeping is problematic and how pillows can maintain neutral alignment. Practical guidance is tailored to both back and side sleepers.
- •Avoid stomach sleeping; back/side are generally better
- •Back sleeping tip: pillow under knees to reduce low-back stress
- •Side sleeping tip: pillow between knees to align hips/pelvis
- •Neck alignment: supportive pillow to keep spine straight
- •If you wake up in pain, evaluate position, pillows, and mattress
- 42:08 – 50:03
Sitting, posture, and tech neck: the modern drivers of pain (and simple fixes)
Dr. Grunch explains how prolonged sitting weakens the muscle systems that support the spine and why posture matters. She also breaks down ‘tech neck’ mechanics—how looking down can multiply load on the neck—and how to set up screens and phones to reduce strain.
- •Spine support is largely muscular: abs, back, pelvic floor, diaphragm
- •Break up sitting: stand/walk every 30–60 minutes; standing desk hacks
- •Neutral spine + lumbar support helps prevent slumping
- •Tech neck: head weight increases dramatically when leaning forward
- •Simple fixes: raise phone/monitor to eye level; reduce sustained forward tilt
- •Concern: younger patients presenting earlier with neck pain and headaches
- 50:03 – 53:30
Is decline inevitable? Genetics vs. choices—and how weight impacts the spine
Mel challenges the ‘aging equals pain’ narrative, and Dr. Grunch clarifies what’s changeable and what’s not. They focus on how excess weight increases mechanical stress and shifts posture, amplifying joint and back problems over time.
- •Back pain isn’t fully avoidable (genetics/injuries), but risk is modifiable
- •Comparing lifestyles shows dramatic differences in aging outcomes
- •Excess weight increases daily load on spine, hips, and knees
- •Abdominal weight can pull posture forward, stressing the low back
- •Change is possible at any age—20s through 70s
- 53:30 – 56:05
Effective weight loss when your back hurts: food awareness, logging, and reducing mindless eating
For people who feel stuck because pain makes exercise hard, Dr. Grunch prioritizes nutrition as the primary driver of weight loss. She recommends building awareness through food logging and identifying hidden sugar/processed calories.
- •When pain blocks exercise, nutrition becomes the key lever
- •‘80% of weight loss’ comes from intake vs. workouts (as framed here)
- •Food logs create awareness and reveal mindless snacking patterns
- •Identify high-sugar/processed foods that quickly convert to fat stores
- •The hardest part is initiating change—start with tracking
- 56:05 – 58:05
Core and spine-supporting exercises: glute bridges, bird dogs, and using PT for form
Dr. Grunch highlights the overlooked importance of the core and glutes for spinal stability. She offers accessible exercises and encourages using physical therapy as a short-term learning tool to prevent injury and build confidence.
- •Core strength is foundational for spinal support
- •Glute bridges: core + glute activation to protect the back
- •Bird dogs: stability and coordination across the trunk
- •Progress gradually; not all movements fit every fitness level
- •Physical therapy can teach safe form without long-term commitment
- 58:05 – 1:02:45
Walking into the gym with confidence: tours, beginner strategies, and why women should lift
They address gym intimidation and the cultural myths that push women toward cardio-only routines. Dr. Grunch provides a practical strategy: first visit is exploration, then return with a plan; ask for tours and free intro sessions.
- •Gym intimidation is common—especially for women
- •Strength training benefits: muscle, bone density, and aging resilience
- •Beginner tactic: visit to observe (no workout), then plan
- •Ask staff for tours and machine setup; take photos for reference
- •Reframe belonging: you’ll soon be the person helping newcomers
- 1:02:45 – 1:05:00
Nutrition for back health: inflammation, blueberries, and high-protein targets
Dr. Grunch connects pain to systemic inflammation and encourages reducing processed foods and sugary drinks. She emphasizes protein for muscle maintenance and shares practical ways to hit higher protein intake in a hectic schedule.
- •Reduce inflammatory inputs: processed foods, sugary sodas; gluten discussed as inflammatory
- •Increase anti-inflammatory foods: leafy greens and berries (e.g., blueberries)
- •Protein supports muscle—the spine’s key support system
- •Approximate protein target discussed (0.8–1g per pound)
- •Practical protein tools: eggs, shakes, bars, meat/alternatives, tracking apps
- 1:05:00 – 1:15:01
Pregnancy/postpartum spine changes and symptoms you shouldn’t ignore (plus self-advocacy)
Dr. Grunch explains how pregnancy rapidly changes biomechanics, core integrity, and ligament laxity—often causing significant pain. She then lays out ‘red flag’ symptoms requiring medical attention and encourages patients—especially women—not to accept dismissal or gaslighting.
- •Pregnancy mechanics: abdominal stretching, core disruption, pelvic/SI joint stress, ligament laxity
- •Postpartum reality: rebuilding takes time; give yourself grace
- •‘Pain is not normal’—it’s information that something needs attention
- •Sciatica basics: nerve-driven pain shooting down the leg; not all ‘sciatica’ is true sciatica
- •Red flags: bowel/bladder issues, numbness/weakness, persistent pain beyond weeks
- •Medical gaslighting: if dismissed, seek a clinician who listens
- 1:15:01 – 1:20:52
Taking control: you’re the driver, find joy, and living with perspective (her mom today)
In the closing, Dr. Grunch reinforces personal agency: you’re in the driver’s seat, setbacks are normal, and consistency wins. She shares how her mother—still paralyzed decades later—shapes her perspective on fulfillment, resilience, and finding joy despite circumstances.
- •Agency: choose decisions that support your best self
- •Failure and setbacks are part of the process—restart without shame
- •Her mom ‘Betty’: decades in a wheelchair, finding joy and meaning
- •Perspective: life can change instantly; prioritize what matters today
- •Parting advice: ‘find joy’ and practice ‘let them’ (control what you can)
