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

In this podcast episode, Mel Robbins engages in a candid and insightful conversation with Dr. Betsy Grunch, a renowned spine and neurosurgeon. Together, they explore critical aspects of spinal health, the challenges of managing back pain, and sustainable lifestyle changes that empower individuals to take control of their wellness. Dr. Grunch shares her personal journey from physical struggles to professional success, offering practical advice on nutrition, exercise, posture, and mental resilience. The discussion also sheds light on the impact of pregnancy, tech habits, and common misconceptions about aging and pain.

Personal Journey and Motivation

Dr. Betsy Grunch opens up about her early life, inspired by her mother, Betty, a dedicated police officer who became paralyzed in a tragic accident. Witnessing her mother's injury and rehabilitation fueled Dr. Grunch's determination to pursue neurosurgery, with a goal of finding cures and helping patients with spinal cord issues. Despite her professional achievements, she admits to grappling with her own health challenges including stress eating, weight gain, and a debilitating back injury that became a pivotal moment for change. This vulnerability highlights the universal struggle of self-care amid caregiving responsibilities and hectic lives.

The Importance of Sustainable Change

Dr. Grunch emphasizes that meaningful health improvements come from sustainable lifestyle adjustments rather than quick fixes or extreme regimens. She advises against crash diets or unrealistic exercise routines. Instead, she encourages establishing habits that fit individual schedules and preferences, like exercising at night for those who aren't morning people. The key is consistency, patience, and permission to embrace imperfections, setbacks, and gradual progress over time.

Protecting Your Back: What to Avoid

Central to the conversation is Dr. Grunch's expert advice on spinal health. She identifies nicotine as one of the most detrimental habits, explaining how it accelerates degenerative disc disease by constricting blood vessels and reducing oxygen flow to spinal tissues. Avoiding nicotine is critical to preventing long-term damage. She also warns against a sedentary lifestyle, underscoring that muscles surrounding the spine — including core, pelvic floor, and diaphragm — provide vital structural support that weakens without regular movement. Improper lifting techniques are another common culprit, often leading to acute injuries from everyday tasks. Lastly, Dr. Grunch stresses the importance of sleeping with proper spinal alignment to reduce strain and pain.

Optimal Sleeping Positions

Proper sleep posture can have a significant impact on back health. Dr. Grunch advises against stomach sleeping, as it disrupts the natural spinal curvature. For back sleepers, she recommends placing a pillow under the knees to maintain a neutral pelvic position and evenly distribute weight. Side sleepers benefit from a pillow between the knees to keep the pelvis properly aligned and stabilizing a supportive pillow under the neck to avoid cervical strain. These adjustments promote spinal neutrality, reduce morning stiffness, and enhance overall sleep quality.

The Consequences of Sitting and Posture

Modern lifestyles often involve prolonged sitting, which Dr. Grunch explains contributes to muscular atrophy around the spine. This weakening leads to instability and increases vulnerability to pain and injury. She advises regular movement breaks every 30 to 60 minutes, and the use of standing desks or lumbar support cushions to maintain healthy posture. Good sitting habits include keeping feet flat on the ground, avoiding slouching, and periodically correcting posture by bringing shoulders and neck into alignment. The compounding effect of poor posture and inactivity can culminate in chronic issues that manifest during seemingly minor activities.

Tech Neck: The Hidden Epidemic

One of the most alarming trends Dr. Grunch highlights is "tech neck," caused by the sustained forward tilt of the head when looking down at phones and screens. This posture increases the effective weight on the cervical spine from about 10-15 pounds to as much as 60 pounds, worsening muscle strain, nerve irritation, arthritis, and headaches. She predicts a growing prevalence of neck and spine problems in younger generations due to widespread smartphone use, urging preventative actions such as raising devices to eye level and reinforcing neck muscles through targeted exercise.

Weight and Its Impact on Spinal Health

Excess body weight places additional stress on the spine, hips, and knees, exacerbating joint pain and accelerating degenerative changes. Carrying a heavy belly shifts the center of gravity forward, forcing compensatory spinal curves that increase discomfort and predispose individuals to injury. Dr. Grunch shares from personal experience her effort to lose 100 pounds after her back injury and underscores the importance of combining mindful nutrition with regular physical activity. Even incremental weight loss can reduce spinal load and improve mobility.

Nutrition and Anti-Inflammatory Eating

Nutrition plays a crucial role in spinal and overall health, according to Dr. Grunch. She encourages avoiding inflammatory foods such as sugary sodas, processed items, and gluten-containing products, which contribute to chronic inflammation and pain. Instead, she highlights the benefits of anti-inflammatory foods like leafy greens, berries (favoring blueberries), and ample protein intake. Protein is essential not only for muscle repair and maintenance but also to prevent muscle catabolism. She suggests consuming about one gram of protein per pound of bodyweight daily, incorporating sources such as eggs, lean meats, protein shakes, and vegetarian alternatives for sustained muscle health.

Exercise for Spine Support

Strengthening the muscles that support the spine is foundational to preventing and managing back pain. Dr. Grunch recommends exercises targeting the core and gluteal muscles, which are integral to spinal stability. The glute bridge and bird dog exercises are particularly effective and accessible starting points. She encourages seeking guided instruction through physical therapy or instructional videos to ensure proper form. Overcoming intimidation in the gym environment is crucial, and Dr. Grunch advises newcomers to request orientation sessions at fitness centers, take time to familiarize themselves with equipment, and build confidence gradually.

Pregnancy and Postpartum Spinal Challenges

Pregnancy introduces significant biomechanical changes that affect spinal health. Dr. Grunch explains how weight gain, abdominal stretching, ligament laxity, and altered posture combine to strain the back. Postpartum recovery involves repairing weakened core muscles, pelvic floor dysfunction, and addressing persistent pain, which often go unacknowledged or normalized. She advocates for patience and gradual rehabilitation, emphasizing that presence of pain should prompt medical evaluation rather than resignation. The challenges accumulate over multiple pregnancies and child-rearing years, underscoring the importance of prioritizing self-care.

Addressing Back Pain and When to Seek Help

Back pain affects 80% of people at some point, and while many cases can be managed conservatively, there are red flags that require prompt medical attention. Symptoms such as bowel or bladder dysfunction, progressive weakness, numbness, or pain radiating down limbs warrant urgent evaluation. Dr. Grunch also highlights the issue of "medical gaslighting," where patients—especially young women—feel dismissed or not believed by healthcare providers. She encourages patients to advocate for themselves, seek second opinions, and find clinicians who listen and take their concerns seriously.

Mental and Emotional Resilience

Throughout the episode, the theme of mental focus and self-compassion resonates. Dr. Grunch reflects on the psychological toll of caregiving, stress eating, and physical pain, stressing that caring for oneself is essential to being able to care for others. She urges individuals to embrace imperfection, accept setbacks, and keep moving forward. Finding joy in the process and reclaiming agency over one's body and health are fundamental to lasting transformation.

The Legacy of Strength and Hope

Dr. Grunch's ongoing relationship with her mother, who remains paralyzed yet lives with joy and resilience, serves as a powerful inspiration. This example shapes Dr. Grunch's philosophy that life is unpredictable and fragile, making it vital to live fully and mindfully. The conversation closes with a call to action for listeners to recognize their own power as the "driver" of their body and life, fostering informed choices that align with personal well-being and fulfillment.