2026 Body Reset: How to Get Stronger, Lose Fat, & Take Control of Your Health
Timestamps are as accurate as they can be but may be slightly off. We encourage you to listen to the full context.
Podcast Summary
In this powerful episode, Mel Robbins sits down with Dr. Betsy Grunch, one of America's top neurosurgeons and spine specialists, known online as Lady Spine Doc. Dr. Grunch shares her personal transformation from being an overweight caregiver to losing 85 pounds and reclaiming her health after experiencing her own back injury. (20:59) The conversation reveals practical, science-backed strategies for protecting your spine, building strength, and preventing the pain that affects 80% of people. Dr. Grunch demonstrates that whether you're 35 or 75, you have the power to make sustainable changes that will keep you strong, mobile, and pain-free for decades to come.
- Core themes include spine health protection, sustainable lifestyle changes, and the connection between daily habits and long-term physical wellbeing
Speakers
Dr. Betsy Grunch
Dr. Betsy Grunch is a board-certified neurosurgeon named by Newsweek as one of America's best spine surgeons. Known to millions as Lady Spine Doc, she has garnered over 185 million likes on TikTok sharing science-backed health advice. She specializes in minimally invasive spine procedures, takes emergency calls at a level one trauma center, and travels nationwide teaching cutting-edge surgical techniques to other physicians. Her journey into neurosurgery was inspired by her mother's line-of-duty spinal injury, which led to her dedication to helping others prevent and heal from spine-related injuries.
Mel Robbins
Mel Robbins is a bestselling author, podcast host, and motivational speaker known for her practical approach to personal development and behavioral change. She hosts The Mel Robbins Podcast, which has become one of the most followed podcasts globally, and is recognized for her ability to translate complex research into actionable strategies for everyday life transformation.
Key Takeaways
Eliminate Nicotine to Protect Your Spine
Dr. Grunch reveals that nicotine is one of the biggest accelerators of degenerative disc disease. (36:11) As a vasoconstrictor, nicotine reduces blood flow to the spine and increases inflammation, preventing your body from healing minor injuries and leading to accelerated spinal degeneration over time. This isn't just about smoking - it includes all forms of nicotine like vapes, zins, and nicotine gum. The surgeon can literally identify smokers just by looking at their X-rays due to the visible spine deterioration.
Position Matters: Proper Sleeping and Sitting Form
Your spine health depends heavily on how you position yourself during the third of your life spent sleeping. (41:09) Avoid stomach sleeping and use pillows strategically - under your knees when back sleeping, between your knees when side sleeping, and ensure firm neck support to maintain neutral spine alignment. For sitting, use a lumbar support pillow, keep both feet on the ground, and get up every 30-60 minutes to prevent the muscle atrophy that comes from 10+ hours of daily sitting.
Tech Neck is Creating a Health Crisis
Looking down at your phone transforms your head from weighing 10-15 pounds to exerting up to 60 pounds of pressure on your spine. (55:34) Dr. Grunch is seeing younger and younger patients with disc issues, neck pain, and migraines directly related to device usage. The simple solution is bringing your phone up to eye level instead of looking down, and positioning computer monitors straight ahead rather than below eye level.
Weight Training is Medicine for Your Spine
Your spine is supported primarily by muscle, not just bones and discs. Dr. Grunch emphasizes that lifting heavy weights is life-changing for both men and women, building the core strength, glutes, and supporting muscles that protect your back. (61:51) She recommends starting with glute bridges and bird dog exercises, and encourages people to visit gyms strategically - first just to explore and get familiar with equipment without the pressure to work out.
Pain is a Signal, Not Normal Aging
Dr. Grunch stresses that pain is never normal and is always your body's signal that something needs attention. (74:35) Whether it's sciatica, morning stiffness, or chronic discomfort, these symptoms shouldn't be dismissed as inevitable parts of aging. Red flag symptoms that require immediate medical attention include bowel/bladder issues, pain shooting down arms or legs, weakness, numbness, or any pain lasting more than 4-6 weeks without improvement.
Statistics & Facts
- Eighty percent of people will experience some type of back pain in their lifetime, making it one of the most common health issues. (21:19)
- Only 219 board-certified neurosurgeons are women out of 3,500 total in the United States, representing less than 7% of the field. (08:36)
- When you look down at your phone, the pressure on your spine increases from 10-15 pounds to up to 60 pounds due to the angle of your neck. (52:14)
