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

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Jan 1, 2026

Dr. Betsy Grunch, aka Lady Spine Doc, is a board-certified neurosurgeon dedicated to spine health and public education. She shares her transformative journey from caregiver to health advocate, emphasizing sustainable change. Betsy highlights the importance of lifestyle over surgery, offering practical tips like proper sleep positions and nutrition to combat spine issues. She warns against ignoring pain and stresses daily movement's value. Listeners will learn how small, consistent changes can lead to significant health improvements.

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ANECDOTE

Origin Story That Shaped Her Medicine

Betsy Grunch became a neurosurgeon after her mother was paralyzed in a police car accident, which inspired her career and empathy for patients.
Caring for her mother as a teen shaped how she communicates with patients and prioritizes their lived experience.

ADVICE

Choose Sustainability Over Crash Plans

Make sustainable lifestyle changes instead of crash diets or unrealistic exercise routines.
Choose habits you can maintain long term to avoid burning out and reverting.

ANECDOTE

Personal Health Crisis Led To Change

Betsy let her health slip during residency and became a stress eater, reaching 260 pounds before deciding to change after a severe back injury.
A sudden knife‑like back pain while changing a diaper forced her to rest, seek care, and commit to sustainable changes.

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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.

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. And the cool part? It takes less than a minute for you to get your hands on it. Just sign up at melrobbins.com/bestyear.

If you liked the episode, check out this one next: Change Your Body & Your Life in 1 Month: 4 Small Habits That Actually Work

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