The Mel Robbins PodcastYour Body Reset: The Proven Protocol to Get Stronger, Lose Fat, & Take Control of Your Health
Episode Details
EPISODE INFO
- Released
- January 1, 2026
- Duration
- 1h 20m
- Channel
- The Mel Robbins Podcast
- Watch on YouTube
- ▶ Open ↗
EPISODE DESCRIPTION
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
SPEAKERS
Mel Robbins
hostDr. Betsy Grunch
guestNarrator
other
EPISODE SUMMARY
In this episode of The Mel Robbins Podcast, featuring Mel Robbins and Dr. Betsy Grunch, Your Body Reset: The Proven Protocol to Get Stronger, Lose Fat, & Take Control of Your Health explores 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.
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