Mel Robbins
Your Body Reset: The Proven Protocol to Get Stronger, Lose Fat, & Take Control of Your Health
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
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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
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Published Jan 1, 2026
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